**Marcus's HIT Dungeon**

[NACH3]

Same thing with me. Popping up heavy bells is hell on the shoulders. That's why I'm mainly working in the Smythe machine for a month or two and.then will reevaluate.

That's going to be my plan as well

Been doing a lot of incline smith lately! Really been getting great contractions and able to go heavy as well as very controlled!

[songdog]

Good morning Marcus Nach Cape Ag GGR Fit Chick late start today been running around this morning back later.

[NACH3]

Good morning Marcus Nach Cape Ag GGR Fit Chick late start today been running around this morning back later.

Where was my coffee this am Song?

[almostgone]

That's going to be my plan as well

Been doing a lot of incline smith lately! Really been getting great contractions and able to go heavy as well as very controlled!

My biggest issue on b'bell pressing for chest is I don't get as good of a contraction as I can with the arching movement of d'bell presses on chest exercises. Something to work on I guess.
Smythe shoulder presses are working out fairly well thus far. I get that nice hot triangle in the anteriors that tells me I'm on target.

[AKD_FitChick]

You guys might KILL me!!! I KNOW I did too much in regards to your training style, don't hate me, but I love back and I knew if I went home I would pass out......so I kept lifting.

I spent a little more time in the gym then usual, but I started out fatigued from little sleep. Woke up hungry at 3:30 so ate a protein bar and then decided to just get up at 4:30 and head to the gym.......I spent more time there also cause I LOVE BACK!

Here goes.......

Hammer Reverse Grip Row superset with one arm side lat on hammer
Total plate weight
Warm
S1 140lbs 7 reps
S2 150lbs 5 reps
S3 150lbs 4 reps (I tried to go up but couldn't, without sacrificing form)
drop 130lbs 5 reps

One Arm Side Lats pull down -
55lbs 8reps
70lbs 6 reps
70lbs 5 reps
drop 65bls

One arm H&S Upper Row, weight each side......
warm
80lbs 8 reps
90lbs 5 reps
80lbs 7 reps
drop 70lbs 7 reps

Pull down cable to front narrow grip superset face pulls rope
Cable Front
warm 105lbs 8 reps
S1 - 120lbs 7 reps
S2 - 135lbs 5 reps
drop 130lbs 5 reps
drop 125lbs 4 reps

Face pulls
120lbs 10 reps
s1 - 130 8 reps
s2 - 140 7 reps
drop 130 5 reps
drop 120 4 reps

Wide grip Pull downs super sat with kneeling angled lat pulls
Wide Pull
Warm
105lbs 7 reps
115lbs 5 reps
110lbs 5 reps

Kneel Lats
140lbs 10reps
150lbs 8 reps
160lbs 6 reps
150lbs 7 reps

Seated Rows - V bar
105lbs 8 reps
120lbs 7 reps
125lbs 5 reps
115lbs 5 reps

D ring Lat cable sitting weight each hand so * by 2 for total
Warm 80lb 9 reps
90lbs 6 reps
95lbs 4 reps
Drop 90lbs 4 reps

One Arm Rows - DB's weight in each hand (got another high here)
37.5lbs each - 7 reps
40lbs each - 5 reps
42.5lbs each - 5 reps this is the heaviest DB I have used, I could have gone a little heavier too! Felt strong......
drop 40lbs - 5 reps

LAST F'in Lift....
Assisted Pull Ups Wide Grip
3 sets of 10 reps

DYING!

Finished up with Abs!

Sweating by the end! Majorly.....aware of my body right now....REALLY tired, BUT eating carbs carbs carbs right now......

Update: gained about 5lbs since starting this round.......Water weight.....probably, but I feel fluffy......

Somebody bring me a pillow.....PLEASE.

[almostgone]

You guys might KILL me!!! I KNOW I did too much in regards to your training style, don't hate me, but I love back and I knew if I went home I would pass out......so I kept lifting.

I spent a little more time in the gym then usual, but I started out fatigued from little sleep. Woke up hungry at 3:30 so ate a protein bar and then decided to just get up at 4:30 and head to the gym.......I spent more time there also cause I LOVE BACK!

Here goes.......

Hammer Reverse Grip Row superset with one arm side lat on hammer
Total plate weight
Warm
S1 140lbs 7 reps
S2 150lbs 5 reps
S3 150lbs 4 reps (I tried to go up but couldn't, without sacrificing form)
drop 130lbs 5 reps

One Arm Side Lats pull down -
55lbs 8reps
70lbs 6 reps
70lbs 5 reps
drop 65bls

One arm H&S Upper Row, weight each side......
warm
80lbs 8 reps
90lbs 5 reps
80lbs 7 reps
drop 70lbs 7 reps

Pull down cable to front narrow grip superset face pulls rope
Cable Front
warm 105lbs 8 reps
S1 - 120lbs 7 reps
S2 - 135lbs 5 reps
drop 130lbs 5 reps
drop 125lbs 4 reps

Face pulls
120lbs 10 reps
s1 - 130 8 reps
s2 - 140 7 reps
drop 130 5 reps
drop 120 4 reps

Wide grip Pull downs super sat with kneeling angled lat pulls
Wide Pull
Warm
105lbs 7 reps
115lbs 5 reps
110lbs 5 reps

Kneel Lats
140lbs 10reps
150lbs 8 reps
160lbs 6 reps
150lbs 7 reps

Seated Rows - V bar
105lbs 8 reps
120lbs 7 reps
125lbs 5 reps
115lbs 5 reps

D ring Lat cable sitting weight each hand so * by 2 for total
Warm 80lb 9 reps
90lbs 6 reps
95lbs 4 reps
Drop 90lbs 4 reps

One Arm Rows - DB's weight in each hand (got another high here)
37.5lbs each - 7 reps
40lbs each - 5 reps
42.5lbs each - 5 reps this is the heaviest DB I have used, I could have gone a little heavier too! Felt strong......
drop 40lbs - 5 reps

LAST F'in Lift....
Assisted Pull Ups Wide Grip
3 sets of 10 reps

DYING!

Finished up with Abs!

Sweating by the end! Majorly.....aware of my body right now....REALLY tired, BUT eating carbs carbs carbs right now......

Update: gained about 5lbs since starting this round.......Water weight.....probably, but I feel fluffy......

Somebody bring me a pillow.....PLEASE.

You are f-in strong! That's a very good weight on face pulls. Next time try your ab work before you start your back exercises and see how it.treats you.

[AKD_FitChick]

You are f-in strong! That's a very good weight on face pulls. Next time try your ab work before you start your back exercises and see how it.treats you.

It's funny you say that, I was cracking up at the face pulls cause after I broke my stance on the 140lbs, I started to fly toward the rack......lol like a great dance move....it's nearly my body weight.....I was laughing, which made others laugh.

I will for sure on abs. I was toast. So i did half of what I normally do.

[almostgone]

I do my face pulls off of the high pulley in my Smythe machine and place a bar in the spotter arms on the front to brace my foot against so all of the weight is directed at the posteriors. I forgot who posted that, but it works well at maintaining your foot position w/o launching yourself into the machine.

[almostgone]

Long shift for me guys and gals. Got to make 2 quick stops and then I'm headed home! Already know I'm working 6 days this week which isn't really surprising anymore.

[Capebuffalo]

You guys might KILL me!!! I KNOW I did too much in regards to your training style, don't hate me, but I love back and I knew if I went home I would pass out......so I kept lifting.

I spent a little more time in the gym then usual, but I started out fatigued from little sleep. Woke up hungry at 3:30 so ate a protein bar and then decided to just get up at 4:30 and head to the gym.......I spent more time there also cause I LOVE BACK!

Here goes.......

Hammer Reverse Grip Row superset with one arm side lat on hammer
Total plate weight
Warm
S1 140lbs 7 reps
S2 150lbs 5 reps
S3 150lbs 4 reps (I tried to go up but couldn't, without sacrificing form)
drop 130lbs 5 reps

One Arm Side Lats pull down -
55lbs 8reps
70lbs 6 reps
70lbs 5 reps
drop 65bls

One arm H&S Upper Row, weight each side......
warm
80lbs 8 reps
90lbs 5 reps
80lbs 7 reps
drop 70lbs 7 reps

Pull down cable to front narrow grip superset face pulls rope
Cable Front
warm 105lbs 8 reps
S1 - 120lbs 7 reps
S2 - 135lbs 5 reps
drop 130lbs 5 reps
drop 125lbs 4 reps

Face pulls
120lbs 10 reps
s1 - 130 8 reps
s2 - 140 7 reps
drop 130 5 reps
drop 120 4 reps

Wide grip Pull downs super sat with kneeling angled lat pulls
Wide Pull
Warm
105lbs 7 reps
115lbs 5 reps
110lbs 5 reps

Kneel Lats
140lbs 10reps
150lbs 8 reps
160lbs 6 reps
150lbs 7 reps

Seated Rows - V bar
105lbs 8 reps
120lbs 7 reps
125lbs 5 reps
115lbs 5 reps

D ring Lat cable sitting weight each hand so * by 2 for total
Warm 80lb 9 reps
90lbs 6 reps
95lbs 4 reps
Drop 90lbs 4 reps

One Arm Rows - DB's weight in each hand (got another high here)
37.5lbs each - 7 reps
40lbs each - 5 reps
42.5lbs each - 5 reps this is the heaviest DB I have used, I could have gone a little heavier too! Felt strong......
drop 40lbs - 5 reps

LAST F'in Lift....
Assisted Pull Ups Wide Grip
3 sets of 10 reps

DYING!

Finished up with Abs!

Sweating by the end! Majorly.....aware of my body right now....REALLY tired, BUT eating carbs carbs carbs right now......

Update: gained about 5lbs since starting this round.......Water weight.....probably, but I feel fluffy......

Somebody bring me a pillow.....PLEASE.

I honestly don't know where to begin. Your sets and reps are good. So no problem there. But the fact you had the energy and strength to do all of that is amazing. Only thing I can think is that you aren't putting everything you have in those first 3-4 moves. I'd go heavier. Do Rest pause or partials after your drop set. Get your rep range in the 3-5 and see what's left in the tank. I'm not taking away from what you did because you did a lot. I couldn't have done all of that.

[songdog]

Where was my coffee this am Song?

Still sitting in the pot! Had to go to Physical therapy turns out I got a impingement in my shoulder no benching I think this is going too take a while

[AKD_FitChick]

I honestly don't know where to begin. Your sets and reps are good. So no problem there. But the fact you had the energy and strength to do all of that is amazing. Only thing I can think is that you aren't putting everything you have in those first 3-4 moves. I'd go heavier. Do Rest pause or partials after your drop set. Get your rep range in the 3-5 and see what's left in the tank. I'm not taking away from what you did because you did a lot. I couldn't have done all of that.

So say on front underhand narrow grip pull downs - is it more beneficial to go to 150lbs and not pull the bar all the way down, or half way? If you can pull it down to your chest are you getting good on the lats? If I go half way, I feel it more in my arms, less in my actual back. When I pull it all the way down at a struggling weight, and squeeze, I feel that more in my entire lats. Which is better? Please advise.

Also I know on some I can go heavier on H&S, but I can't sit my ass on the seat then, with reaching the handles. I did get blisters today even with my gloves.....

I do have crazy endurance.....I just shut off and tune out to music and I can go go go. I am for sure feeling the weights now.

The warms I for sure did too much on.......I know that. 1-3 for warms.....

[Capebuffalo]

So say on front underhand narrow grip pull downs - is it more beneficial to go to 150lbs and not pull the bar all the way down, or half way? If you can pull it down to your chest are you getting good on the lats? If I go half way, I feel it more in my arms, less in my actual back. When I pull it all the way down at a struggling weight, and squeeze, I feel that more in my entire lats. Which is better? Please advise.

Also I know on some I can go heavier on H&S, but I can't sit my ass on the seat then, with reaching the handles. I did get blisters today even with my gloves.....

I do have crazy endurance.....I just shut off and tune out to music and I can go go go. I am for sure feeling the weights now.

The warms I for sure did too much on.......I know that. 1-3 for warms.....

Full range of motion is always better. But when you go to failure you may not get the full contraction. The first rep should be full range the second and third should be almost impossible to get. Almost. The next one maybe a partial but you're still working the muscle. And the next. Then that's where the drops and rest pause come in. On the drop you make get the first into full contraction. But the 2-3 May only be partial. But you keep pulling until a partial is a nothing. You're stimulating the muscle through all of that. Pre exhaust before your pulldowns so you can get that ass in the seat and locked down.

[Capebuffalo]

Still sitting in the pot! Had to go to Physical therapy turns out I got a impingement in my shoulder no benching I think this is going too take a while

Damn Song. But at least it's not surgery

[clarky.]

Enjoy the weekend, buddy! Will be watching for the pics.

I'll fire you a email later mate.

[almostgone]

Sounds good, Clarky!

[almostgone]

Still sitting in the pot! Had to go to Physical therapy turns out I got a impingement in my shoulder no benching I think this is going too take a while

If it isn't totally f-ed, I would guess 6 weeks for the PT, and then slowly, very slowly, ease back into shoulders and chest.
I was right on the verge of a frozen shoulder when I ruptured my bursa years back and went through 6 weeks of PT, 3 days/week. They were almost to the point that they wanted to put me under and physically manipulate the joint to improve range of motion, but gradually, I got a much improved ROM. Guess what I'm saying is don't get discouraged, it takes time to do it right.
They gave me plenty of stretches and exercises to do at home and I actually did a bit more in the stretching/exercise area than they asked for timewise. Once I got my ROM back, I had to really scale back on the weights I would press, etc. I could do supported arm exercises w/o a lot of discomfort, but I went at it very slow.

[AKD_FitChick]

Starving, cranky, sleepy!


Sent from my iPhone using Tapatalk

[clarky.]

Hi fellas/ Ladies, went in and did shoulders and a wee bit of bi's. Not a chance a could have done tri's as well i just never had it in me.

Standing db side raises 1 working + RP 1 drop

Seated db side raises 1 working + RP

Seated press 1 working +RP 1 drop Smith

Rev pec dec 3 sets light ish weight total failure

Standing db curls 1 working +RP 1 drop

Incline db curls 1 working DD

Standing db hammer curls 1 working 1 drop

Done, good session. Like i said, I Only did shoulders and bi's as am going away for the wk end and will not be training. I did try to do tri's but no fucking way could i have HIT them right.

[Capebuffalo]

Starving, cranky, sleepy!


Sent from my iPhone using Tapatalk

Is that a snack?

[clarky.]

Is that a snack?

looks fucking good though.

[almostgone]

Rest for me this evening. Legs and lower back are somewhat fatigued. Don't see any way that I could attack a back back session with full intensity . Thinking maybe Friday or early Saturday I will be the next lift day.
We'll see, tapping off some blood tomorrow, hopefully not long after I get off of work.
Sleep now. Everyone have a good one.

[AKD_FitChick]

Is that a snack?

Are you serious? LOL! That's a lot of food for me......


No, really are you serious? LOL!!!!

[AKD_FitChick]

looks fucking good though.

Oh it's yummy! Steelhead Trout with a little spice, cause I love HOT, quinoa and broccoli with a little avocado on the side......I love FOOD.

[AKD_FitChick]

Rest for me this evening. Legs and lower back are somewhat fatigued. Don't see any way that I could attack a back back session with full intensity . Thinking maybe Friday or early Saturday I will be the next lift day.
We'll see, tapping off some blood tomorrow, hopefully not long after I get off of work.
Sleep now. Everyone have a good one.

Sleep well AG!

[almostgone]

Are you serious? LOL! That's a lot of food for me......


No, really are you serious? LOL!!!!

Cape is from the South, like me. It's a Southern thing that when it is time.to eat, you graze heavy.
However, if.you are expending more energy lifting HIT style vs. the way you lifted in the past, you may need a few more calories.
Use the mirror frequently and maybe hit the scales once or twice/week at the most to get an idea of what's going on?

[AKD_FitChick]

Cape is from the South, like me. It's a Southern thing that when it is time.to eat, you graze heavy.
However, if.you are expending more energy lifting HIT style vs. the way you lifted in the past, you may need a few more calories.
Use the mirror frequently and maybe hit the scales once or twice/week at the most to get an idea of what's going on?

Oh for sure.....this is one of 3 big meals for me and lots of protein/carb packed snacks....I eat every 2-3 hours except during those sleeping hours. I think I am a pig. My BF always tells me I can put it down. LOL

I am guessing you all have at least 50+ lbs on me.........

Need to say bye to my scale.....I have to remind myself that after this phase I am going to do a little cut before summer.

[Capebuffalo]

Are you serious? LOL! That's a lot of food for me......


No, really are you serious? LOL!!!!

100% serious. How many meals are you eating a day ? What's your TDEE?

What are your snacks? I just want to make sure you are feeding the muscle enough. Like AG said with Hit you're going to need more cals than you were having two weeks ago.

[Capebuffalo]

Oh for sure.....this is one of 3 big meals for me and lots of protein/carb packed snacks....I eat every 2-3 hours except during those sleeping hours. I think I am a pig. My BF always tells me I can put it down. LOL

I am guessing you all have at least 50+ lbs on me.........

Need to say bye to my scale.....I have to remind myself that after this phase I am going to do a little cut before summer.

Could be worse. I did work for a lady that lived in my last neighborhood. I walked in and she said Cape ( she didn't say Cape) your so skinny. I said I weigh 205 lbs. To which she replies your bones must be heavy.

You never want to hear that. Never. Never.

[songdog]

I honestly don't know where to begin. Your sets and reps are good. So no problem there. But the fact you had the energy and strength to do all of that is amazing. Only thing I can think is that you aren't putting everything you have in those first 3-4 moves. I'd go heavier. Do Rest pause or partials after your drop set. Get your rep range in the 3-5 and see what's left in the tank. I'm not taking away from what you did because you did a lot. I couldn't have done all of that.

You got that right I got tired reading it

[Capebuffalo]

You got that right I got tired reading it

I'm having to reevaluate myself after her lifts this week.

[AKD_FitChick]

You got that right I got tired reading it

If it makes you feel better, I am really tired after doing it......exhausted.

[marcus300]

Can't post much due to my busy life at the moment. Not training to my standard either which doesn't help. Sorry for neglecting everyone and thanks for keeping this thread no1.

Update very soon

[DocToxin8]

.........

OH AND SWEAT WAS DRIPPING!!!! Didn't stop moving!

HAPPY HUMP DAY HITTERS!

Hi all dungeon dwellers!
Just noticed the last part of FitChicks post,

Did I seriously miss HUMP DAY?!

I'll have to make up for that this weekend!
Never thought I would miss any chance of humping, plowing, or anything like that, least of all a whole day designated for it!
I hope you had fun!

Anyways, was extremely tired today, even thought of skipping the gym and just sleep, but I knew better.

Biceps triceps today (since I was too tired for anything else and still sore back/lats)


{st. Bic curl ez bar
{French press ez bar
{close grip bench press ez bar} 3 sets , last one was barely 7+7+8

Lying bic curl w cable: 3 sets
Ended with exhaustion of
Bent over DB bic curls to finish off the last set

Triceps cable pull down: 1 working set

{seated leaned back DB bic curl
{hammer curls: 3 sets
/really took it out on the seated curls, used light weight and veins popped, stopped at maximum contraction and lowered when I had to during the last reps

Lying One arm Skull crushers-DB:
3 sets, all to failure, but last one with assistance both up and down during the last reps

I got an insane pump today. Didn't write everything so I might have missed some excersize, but this was basically it.

[BRUTAL]

why in the world, when almost a year after of trt and minimal to no strength gains during that only now when few weeks before/approaching in to my (circumstances enforced) experimental PCT I suddenly begin to advance in strength and endurance... ? paradox
did well tonight starting of with pyramid up on deads , following with low cable pulley rows also pyramid up, then did some close grip cable pulldowns and finished with dumbbell hammer curls and alternating curls.

Did well, now eager to get some sleep.

night all

[marcus300]

Yesterday was chest day

Pre exhaust HIT

Incline flyes -
3 warm up sets - each set was done slow and got up to my working weight
1 working set -failure plus 2 drops each to failure

Incline DB press -
2 feeler sets - just feeling my RC out, didn't go that heavy for me due to RC issues this week
1 working set -failure plus 2 drops each to failure

Cable flyes
2 feeler sets - very slow and used the time under tension method
1 working set - failure plus 2 rest pause

Vertical chest press-
2 feeler sets -
1 working set to failure plus 2 rest pause

[almostgone]

Morning, Marcus and everyone. Hope everyone has a minimal stress type of Friday.

[marcus300]

Please listen

[Capebuffalo]

Good morning Marcus AG Nacho Song and D-

Resting the shoulder till Monday. Gym went fine yesterday. Messed it up putting my dang shirt on.

[songdog]

If it isn't totally f-ed, I would guess 6 weeks for the PT, and then slowly, very slowly, ease back into shoulders and chest.
I was right on the verge of a frozen shoulder when I ruptured my bursa years back and went through 6 weeks of PT, 3 days/week. They were almost to the point that they wanted to put me under and physically manipulate the joint to improve range of motion, but gradually, I got a much improved ROM. Guess what I'm saying is don't get discouraged, it takes time to do it right.
They gave me plenty of stretches and exercises to do at home and I actually did a bit more in the stretching/exercise area than they asked for timewise. Once I got my ROM back, I had to really scale back on the weights I would press, etc. I could do supported arm exercises w/o a lot of discomfort, but I went at it very slow.

yeah this is wat they are doing with me I ain't worried I knew this day was coming.