**Marcus's HIT Dungeon**

[almostgone]

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.

Attachment 168874

How low, Cape? Could it be a rib out of position, maybe? I had one out of position and didn't really know it until it was put back in place.
Was a weird feeling before I had it fixed. Not really painful, but one side of my mid back just felt "off".

[almostgone]

What a shift. Almost done and will post up my lift when I get home. Been busy tonight. Haven't even had a chance to look at the videos Marcus posted. Glad I had 2 shakes in my lunch box.

[Capebuffalo]

How low, Cape? Could it be a rib out of position, maybe? I had one out of position and didn't really know it until it was put back in place.
Was a weird feeling before I had it fixed. Not really painful, but one side of my mid back just felt "off".

3-4 inch below belly button. 4 inch over on the right side.

[NACH3]

3-4 inch below belly button. 4 inch over on the right side.

Is that an old hiatle hernia? Hence you pushing on it... know all to well about the ventral hernias I've had(7 and counting) hope no more... but it's stretched so much it's actually kinda scary and why it keeps opening up !

[Capebuffalo]

Is that an old hiatle hernia? Hence you pushing on it... know all to well about the ventral hernias I've had(7 and counting) hope no more... but it's stretched so much it's actually kinda scary and why it keeps opening up !

That's what I was worried about. It's just a constant dead ache.

[Capebuffalo]

Is that an old hiatle hernia? Hence you pushing on it... know all to well about the ventral hernias I've had(7 and counting) hope no more... but it's stretched so much it's actually kinda scary and why it keeps opening up !

Wow. That would not be fun.

[NACH3]

That's what I was worried about. It's just a constant dead ache.

You said something about pushing your intestines back in?? Have you already had s surgery or think it's a hernia? All a hernia really is is a soft spot(like a bubble) many don't need surgery but if painful it's probably needed at some point just speaking from my experiences but I could be off - could be a strain too or even both?!

[marcus300]

repost

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set

[NACH3]

Wow. That would not be fun.

No they weren't lol - just had my last about 5 months ago and was ok pain wise just takes forever to close on me since I have no mesh left(they took it out as my body rejected it)

[NACH3]

repost

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set

Marcus... you are the first person(with the. Exception of my Pops) talk about hearing going and it's like the ocean or a sound which I can't describe(but deaf at the same time) this is when i know I'm in that zone)!

Eyeball shakers and busting blood vessels are the norm for us... but hearing you say that your hearing is muffled and you can't hear anything in a room of people shouting is one thing I've never understood but I've always used it to my advantage! It's always been a positive thing - well if you count fights against assholes too lol... that's when I first heard almost like an ocean soundbut then your real hearing comes back... my father and I have spoke about this on numerous occasions but he never implemented into his training - one of the best things youse both taught me

[almostgone]

3-4 inch below belly button. 4 inch over on the right side.

Yes sir, thats defo too low for a rib. If you've had a hernia in that area before, maybe forego the BB rows for a little while? Sounds like thats kind of low for a belt to be of help/give you something to push against but maintain support of the weakened area?
Hope you get lucky and it was just a gut rumble/gas bubble!

[Capebuffalo]

You said something about pushing your intestines back in?? Have you already had s surgery or think it's a hernia? All a hernia really is is a soft spot(like a bubble) many don't need surgery but if painful it's probably needed at some point just speaking from my experiences but I could be off - could be a strain too or even both?!

No never have. I said the way it felt I would be pushing it back in. That's how I imagined one feeling. Weird feeling.

[NACH3]

No never have. I said the way it felt I would be pushing it back in. That's how I imagined one feeling. Weird feeling.

I asked b/c that's how my buddies felt! His was low on the side of his balls... but his intestines would pop through it the way you explained hence my questions about surgery... if it feels softer than another spot on the opposite sides than that wood throw up a red flag... my stomach is very soft in the middle where the insicion was but to the side of the insicion I have very strong abdominals... keep an eye on it and keep us updated

[almostgone]

It's cool that Marcus just posted the info above about his preparation for his working sets, because I kind of got into a new zone or mental state last night. I was pushing hard but not beyond failure since this was a pullback, but I was in such an ill mood from work (they tried texting me while I was way down to the shop, wanting to know if I would come in early). Anyway, I just didn't respond until I was done lifting. They would just have to wait because I was in the mood to move metal. Got rolling along, tried a different exercise for a change, and just pushed like a madman. In hindsight, it was more like I was watching myself lift vs. just me lifting. Kind of cool.

Close grip Smythe press- 2 w/u, Work1- 6 reps, drop a little weight, Work 2- 7 reps, drop a little weight. Work3- 7 more reps.
Triceps pressdown w/ bent handle- 2 w/u, Work1-8, drop a little weight, Work2- 10 reps.
Reverse grip pressdowns one arm at a time using the handle I use for cable concentration curls- 1 w/u, Work1- 10 reps, drop a small amount of weight. Work2- 7 reps. These really pushed some blood into my triceps.
Preacher curls- 2 w/u, Work1- 7 reps, grab a lighter d'bell, Work 2-8 good reps w/ a pretty decent pump.
WG EZ curls- Work- 2 struggling sets of 5.
Seated d'bell CC- 2 w/u, Work- 7 reps and was done. Nothing left.

50 minutes, but there was a good bit of unilateral work?

[almostgone]

Just shot my TRT and think I'll eat a few extra calories this morning since I didn't get in much food at work other than shakes and almonds.
Not going too wild but maybe a little extra. Having grilled flank steak, grilled leeks, grilled red potato slices ( these were steamed part of the way before they hit the grill), and maybe a slice or two of grilled eggplant.
Will see how well I sleep today and how I feel. If feeling good, I'll work shoulders tonight. Everyone have a good one.

[kelkel]

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

That's powerlifting 101 for the bench press. Basically plant your feet (toes a little out) then slide down on the bench keeping your feet in the same spot. It gives the spring effect Marcus mentioned. Main purpose is you draw power from your legs when you bench. If anyone doesn't think so, put your feet up on the bench and see how much weaker you are.

[AKD_FitChick]

I have seen this video before!!!! BAD ASS!!!

This is my favorite. I have always been so AMAZED by the human body and peoples tenacity for growth and change. The never accepting no.

Thanks Marcus for posting this.

[NACH3]

Back - felt good strong and very fast paced session Intensity was high

Slight pullback working back up
-- D-Ring pulldowns
2w/u higher reps lots of blood flow
Pyramided up
2w heavy 3drops + RP lats were full of blood failure

-- BB Bent over rows
1w/u lots of reps
4w at 225 to failure(or form went to shit) paused reps at top of contraction 3sec reps were 8-15 the latter on first set then failure brought me down each time felt strong on these

-- one arm DB rows
1w100s drop90s drop 80s

-- seated hammer strength rows -
2w unilaterally into 2w both arms together

-- rev cable flys
3w w/RPs

Done ✅ 32 minutes of gasping for air lol good lift

[Capebuffalo]

Back - felt good strong and very fast paced session Intensity was high

Slight pullback working back up
-- D-Ring pulldowns
2w/u higher reps lots of blood flow
Pyramided up
2w heavy 3drops + RP lats were full of blood failure

-- BB Bent over rows
1w/u lots of reps
4w at 225 to failure(or form went to shit) paused reps at top of contraction 3sec reps were 8-15 the latter on first set then failure brought me down each time felt strong on these

-- one arm DB rows
1w100s drop90s drop 80s

-- seated hammer strength rows -
2w unilaterally into 2w both arms together

-- rev cable flys
3w w/RPs

Done ✅ 32 minutes of gasping for air lol good lift

Nice work Nacho. 32 min. How many times did you go the bathroom?

[Sfla80]

Love this.

Love the song too. Anyone know it? Wanna have this as a preworkout song


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[AKD_FitChick]

Love this.

Love the song too. Anyone know it? Wanna have this as a preworkout song


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I will find it for you!!!


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[AKD_FitChick]

Love this.

Love the song too. Anyone know it? Wanna have this as a preworkout song


Sent from my iPhone using Tapatalk

Bad Ass song!!!

Royal Deluxe - I am a Wanted Man

[NACH3]

Nice work Nacho. 32 min. How many times did you go the bathroom?

Yeah yeah yeah... woulda broke 30 but I couldn't breath lol

[NACH3]

Bad Ass song!!!

Royal Deluxe - I am a Wanted Man

Been listening to this song all fvkin day - badass is right! Thx D

[Sfla80]

Bad Ass song!!!

Royal Deluxe - I am a Wanted Man

Ha!!! Thank you!!


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[Sfla80]

Been listening to this song all fvkin day - badass is right! Thx D

Telling you man. Gonna have this going walking in tonight and warming up


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[AKD_FitChick]

Ha!!! Thank you!!


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Anytime!!!!

It's on my playlist!!


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[marcus300]

Accept what is, let go of what was, and have faith in what will be

[marcus300]

38 guests wooow

[NACH3]

38 guests wooow

39 now

[marcus300]

Beast central

[AKD_FitChick]

Accept what is, let go of what was, and have faith in what will be

One of my favorites!

My motto is Ask, Believe and Receive......used it all my life. It works!

[AKD_FitChick]

I am so excited to lift back tomorrow. My favorite body part to work actually. I screen shot a couple of Nacho's lifts for back so I can remember to add some. I tend to over train back, but for me a woman's back is the sexiest thing. I love a really lean, muscle bound back on a woman.

[NACH3]

[QUOTE=marcus300;7284476]Beast central[/QUOTE

LOL right Warriors of HIT, mate!

[NACH3]

I am so excited to lift back tomorrow. My favorite body part to work actually. I screen shot a couple of Nacho's lifts for back so I can remember to add some. I tend to over train back, but for me a woman's back is the sexiest thing. I love a really lean, muscle bound back on a woman.

Marcus told me once when you work thickness in your back(rows upon rows) eventually the lats have no where else to go but out it's worked for me... although CG pulldowns are great as is using various grips w/the Reg wide grip attach bar for pulldowns(the reg wide grip attach) rev grip lil wider than shoulder width/same with palms out)/and wide grip all hit diff angles and peak contractions

[AKD_FitChick]

Marcus told me once when you work thickness in your back(rows upon rows) eventually the lats have no where else to go but out it's worked for me... although CG pulldowns are great as is using various grips w/the Reg wide grip attach bar for pulldowns(the reg wide grip attach) rev grip lil wider than shoulder width/same with palms out)/and wide grip all hit diff angles and peak contractions

I like that. I do a lot of rows. Man oh man......I love to work them now. I just need to dig deeper......push harder or PULL tomorrow!!! I do switch out a lot of hand placements after your advice before so this is going to LOADS of fun!

EAGER BEAVER

[Capebuffalo]

Marcus told me once when you work thickness in your back(rows upon rows) eventually the lats have no where else to go but out it's worked for me... although CG pulldowns are great as is using various grips w/the Reg wide grip attach bar for pulldowns(the reg wide grip attach) rev grip lil wider than shoulder width/same with palms out)/and wide grip all hit diff angles and peak contractions

Me too. I've only done rows the past three weeks. Gotta go out at some point right.

[NACH3]

Me too. I've only done rows the past three weeks. Gotta go out at some point right.

You got it!

Those one arm DB rows killed me - in a great way(I shot for 20sec in between sets but damn) lol

Edit - That reminds me how I did 2w then dropped lol b/c that was the set haha

[AKD_FitChick]

How the heck do you get in a enough food without forcing yourself to eat? I am full as f*ck, but I know I have to eat more to build muscle.

[NACH3]

How the heck do you get in a enough food without forcing yourself to eat? I am full as f*ck, but I know I have to eat more to build muscle.

It is force feeding I was doing a meal every 2 hrs - it was horrible but it works it gets easier too btw