**Marcus's HIT Dungeon**

[AKD_FitChick]

D- you are proving yourself everyday. You belong here. Don't have a second thought about being here. Welcome home.

You are very kind


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[kelkel]

so big its hard to find

Said no man ever.

[Capebuffalo]

You are very kind


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You haven't got to know me yet.

[Capebuffalo]

Said no man ever.

You are the king of the one liners. That's funny b

[Capebuffalo]

Its the same as when your going to do a bench press, you retract your scapula. Which is basically squeezing your shoulder blades together so you lock in the shoulders by doing this you will increase the amount of weight your press. Kind of think your squeezing them together and dropping them down into your rear pockets this will give you a very solid brace to drive with power ( power lifting days) so you can do this when doing any pressing incline, decline or flat. Learn how to fully set up your set and the power you will release will scare you

Well damn that's new to me. The same with Incline and decline. I've lifted for years and never done that. That will increase the weight pressed. Shit. I'm a noob.

[marcus300]

Well damn that's new to me. The same with Incline and decline. I've lifted for years and never done that. That will increase the weight pressed. Shit. I'm a noob.

Its a basic power lifting technique which is used for bodybuilding when you need to increase power and decrease injury. Retracting the scapula's increases the stability of your shoulders and also tightens the upper back muscles up so you have more of a solid foundation to drive the power through. Its something what I do naturally along side other pre set triggers. Try it see if you can feel a difference

[Capebuffalo]

Its a basic power lifting technique which is used for bodybuilding when you need to increase power and decrease injury. Retracting the scapula's increases the stability of your shoulders and also tightens the upper back muscles up so you have more of a solid foundation to drive the power through. Its something what I do naturally along side other pre set triggers. Try it see if you can feel a difference

Yes sir next chest day they will be retracted. More weight equals more muscle. I'm on it. I've really never thought about my set up. Great advise.

[AKD_FitChick]

You haven't got to know me yet.

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[marcus300]

Yes sir next chest day they will be retracted. More weight equals more muscle. I'm on it. I've really never thought about my set up. Great advise.

BB's or DB's incline decline flat

[marcus300]

There is a voice what doesn't use word's - listen

[almostgone]

BB's or DB's incline decline flat

I can never get a proper arch in my back. Pinching scapula isn't a problem, but when I lock in my shoulder position on the bench, it is somewhat uncomfortable to position the lower part of my body so I have an arch down the length of my back.

[almostgone]

Wake and shake, then off.to the shop. About at my limit at work, they are going.to have to turn loose of some vacation, I'm very close to getting into a bad frame of mind.

[marcus300]

I can never get a proper arch in my back. Pinching scapula isn't a problem, but when I lock in my shoulder position on the bench, it is somewhat uncomfortable to position the lower part of my body so I have an arch down the length of my back.

Where do you have your feet positioned?

[marcus300]

[marcus300]

Retain your mind

[almostgone]

Where do you have your feet positioned?

I'll do my best to describe it, but it may sound funny? My feet are closer to my shoulders than my knees are. I've been trying.to arch a little and wasn't haven't any luck at all with my feet forward of my knees.

[almostgone]

Will post up my lift after while. I think they've broken just one about of everything that we don't have in the tool crib.
But gotta have a job, right?

[marcus300]

I'll do my best to describe it, but it may sound funny? My feet are closer to my shoulders than my knees are. I've been trying.to arch a little and wasn't haven't any luck at all with my feet forward of my knees.

Lol i know what you mean. I place mine just back from the knees. This creates a spring which helps to keep my arse on the bench while I'm pushing my blades deep into the bench . I don't flat bench anymore its more or less always on some incline but i go through the same procedure

[songdog]

Retain your mind

I was just listening too this yesterday.

[songdog]

Good morning Marcus AG,Cape ,Nach, Fit chick !

[almostgone]

Ah, sh!t. My manners have gone horrible, but I swear I am paper trained/partially housebroken.

Morning, Marcus Song, BiB, and everyone else. Where's Fitchick? Someone call and wake her up! GGR, too!

[songdog]

Yeah I think they all slept in this morning I am on my 2nd cup of coffee and Nach and Cape are nowhere in site! Hell with it I will drink the pot myself

[Capebuffalo]

Good morning Song Ag Marcus Nacho and D-

[NACH3]

Morning Marcus, AG, BIB, Cape, Song, AKD...

Gotta dig deeper into my mind... when things aren't going the way you want - change something! It's getting weaker but soon will be back to to where I want & need it... I'm constantly fighting against myself... it's dark & lonely but what great motivation it causes... there's many feelings in what I can't describe yet only know to move forward!

Let's see what's happening today! Kickass all

[NACH3]

Its the same as when your going to do a bench press, you retract your scapula. Which is basically squeezing your shoulder blades together so you lock in the shoulders by doing this you will increase the amount of weight your press. Kind of think your squeezing them together and dropping them down into your rear pockets this will give you a very solid brace to drive with power ( power lifting days) so you can do this when doing any pressing incline, decline or flat. Learn how to fully set up your set and the power you will release will scare you

Never knew any other way but it sure translates to immense strength(even with no shoulder)

[NACH3]

Well damn that's new to me. The same with Incline and decline. I've lifted for years and never done that. That will increase the weight pressed. Shit. I'm a noob.

This could be why your front delt dominant, as well... when your tired your power shifts to the front delts instead of the synergistic muscle of the triceps... think about it

[NACH3]

This got me like..... let's fuckin go!!!

[songdog]

Morning Marcus, AG, BIB, Cape, Song, AKD...

Gotta dig deeper into my mind... when things aren't going the way you want - change something! It's getting weaker but soon will be back to to where I want & need it... I'm constantly fighting against myself... it's dark & lonely but what great motivation it causes... there's many feelings in what I can't describe yet only know to move forward!

Let's see what's happening today! Kickass all

Just don't dig too deep I am scared you might hit rock

[Capebuffalo]

Seated d ring rows. 1 warm. 2 fucking heavy DD

T bar rows 2 fucking heavy dd

Bent over bb rows 1 heavy 2 nd felt something in lower ab stopped

High d ring pulls 2'heavy drop

High rope cable pulls 2 heavy.

I had my mind right and in the zone. Pacing around ready to kill. Touch the weight and explode.

[AKD_FitChick]

Good morning guys!!!

You all are going to tear it up in your workouts today. So much motivation here.

Marcus's words are pure wisdom. Actually dreamt about some of them.

It's 5 am here and it's my rest day, I am so pumped I almost want to lift, but I am forcing myself to stay home.

You all must be east coasters...otherwise you're drinking coffee at 3 am

You guys are the best.....

Can't wait to read how much you kick ass today


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[AKD_FitChick]

Seated d ring rows. 1 warm. 2 fucking heavy DD

T bar rows 2 fucking heavy dd

Bent over bb rows 1 heavy 2 nd felt something in lower ab stopped

High d ring pulls 2'heavy drop

High rope cable pulls 2 heavy.

I had my mind right and in the zone. Pacing around ready to kill. Touch the weight and explode.

Amazing Cape!!!! You fucking killed it.

Strong!!!!


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[Capebuffalo]

Amazing Cape!!!! You fucking killed it.

Strong!!!!


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Thanks D- I read Marcus words on getting in the zone and did it.
I did do something to my lower ab. Hope it's just a pull. I can really feel it sitting in traffic.

[AKD_FitChick]

Thanks D- I read Marcus words on getting in the zone and did it.
I did do something to my lower ab. Hope it's just a pull. I can really feel it sitting in traffic.

Fuck, I hope it subsides soon


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[Capebuffalo]

Fuck, I hope it subsides soon


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Thank you. Me too. I should of put my belt on.

[NACH3]

Thank you. Me too. I should of put my belt on.

T-bars get ya or BB Bent over rows - I rarely use a belt but I need to brake one in!

I would if I had a nice broken in belt - I gotta get one(those heavy Shrugs over 500lbs puts a lot of pressure on the CNS & low back) and I see you did both T-bars & BB Bent over rows - Nice!

You hit 315 on BB Bent overs yet?

[NACH3]

How's your lower back Cape?

Try doing a type of Pendulay rows while on the hyper contraption and come up level so the pressure is right in lower back then flare your elbows to hit upper back! Makes your low back work baby!

[NACH3]

I'll do my best to describe it, but it may sound funny? My feet are closer to my shoulders than my knees are. I've been trying.to arch a little and wasn't haven't any luck at all with my feet forward of my knees.

I feel you lose a ton of leg drive with your feet out in front(although Spotto has his out in front) I like mine how you explained it... big arch shoulder blades(and scaps) retracted tight and ready to rock!

My feet tend to be way behind my knees as well - making my low back arch pushing my chest up creating the least distance from chest to lock out - like bending a wooden rule.

[almostgone]

Good morning Song Ag Marcus Nacho and D-

Morning Marcus, AG, BIB, Cape, Song, AKD...

Gotta dig deeper into my mind... when things aren't going the way you want - change something! It's getting weaker but soon will be back to to where I want & need it... I'm constantly fighting against myself... it's dark & lonely but what great motivation it causes... there's many feelings in what I can't describe yet only know to move forward!

Let's see what's happening today! Kickass all

Morning, gents!

[Capebuffalo]

Morning, gents!

Song drank all the coffee. He couldn't wait on us three he said.

[Capebuffalo]

How's your lower back Cape?

Try doing a type of Pendulay rows while on the hyper contraption and come up level so the pressure is right in lower back then flare your elbows to hit upper back! Makes your low back work baby!

Lower back is good. No issues for a couple of years now.
This morning when that pain hit I dropped the bar and put my hand on the spot. I figured I'd be pushing the intestine back through the tear. I was smooth thankfully.