**Marcus's HIT Dungeon**

[NACH3]

Morning Marcus, AG, Clarky, Cape Song D and the rest of you hardcore HITers!

I took the w/e off and it's been easier to keep my weight up as well as have more energy on this 4 day split! I'm happy with where things are heading and gonna do legs first moving them up in my rotation!

Have a kickass day!

[marcus300]

Facing it, always facing it, that's the way to get through. Face it

[Capebuffalo]

Morning Marcus Ag Nacho Clarky Song and D

[almostgone]

Morning, Cape. Feels like March temperatures outside, doesn't it?

[Capebuffalo]

Morning, Cape. Feels like March temperatures outside, doesn't it?

It does. But at least it's not raining. Turned the heat on again this morning.

[-Ender-]

Morning all. Been cool here also. 32 this AM. I refuse to wear a coat, I will not return to winter practices.

[Capebuffalo]

On my dumbbell Presses I have a hammer grip and I kept the dumbbell touching. Pressing them together actually. These have a nice different feel to the movement.

Flat DB Presses into Flies 2f 1w to failure

Incline DB Presses into Flies 2f 1w to failure

Machine Bench 2f 1w dd

High Cable Crossover 2f 1w dd

I love the new movement with the dumbbells.

[Bio-Active]

Good morning hitters here we go I start my hit training today! I'm excited to be healthy again new cycle started today too

[kelkel]

Good morning hitters here we go I start my hit training today! I'm excited to be healthy again new cycle started today too

Cycle of........?

[kelkel]

gonna do legs first moving them up in my rotation! !

Bout time.

[songdog]

Good morning Marcus Cape Nackh Ag D and the rest of you hitters!

[hollowedzeus]

Hi guys first post in this thread so I hope I make it a good one. The reason I am posting is because I had the most insane workout today. I feel like I really pushed my limits. I know it's not even below par on what you monsters are doing however I will share what I done, and ask for a little guidance if you don't mind lending a hand!

Shoulders

Dumbbell overhead press
Warm up- 18kg and 22 kg
Feeler set - 26kg
Working sets 34kg 6 or 7 reps with 2 assisted and 1 neg

30kg 9 reps 2 assisted 1 neg


Side lateral raise dumbbell
Warm up- 12kg
3 working sets 16kg. 9 reps first set with 4 or 5 half reps. 6 or 7 2nd set. 4 3rd set. All with forced half reps.

Smith machine behind head press
Warm up- 20kg on bar
2 Working sets - 40kg on bar 8 reps 2 forced 2 neg

40kg on bar 5 or 6 reps 2 forced 1 neg (nearly dropped the bar on my neck. Spotted saved me)

Giant set of exercises to pump up

Shrugs
2 sets 50kg each side

This workout was absolutely incredible I could feel my strength diminishing between sets and I struggled to put my hands above my head. After the first exercise my arms felt like they were going numb which was a strange feeling.
I loved this. Really dug deep and put the effort in today.

Now, my question to you guys....

It has been identified that I need to seriously work on putting some mass on my back and triceps. What sort of exercises should I be focussing on? I'm assuming heavy heavy heavy exercises but I may be wrong. I always deadlift on back day and I usually do lat pull down and seated rows. For triceps it's either v bar/straight bar pulldowns, Supinated grip pulldowns and kickbacks... I have added close grip bench and french press recently... I believe these are the ones I should be sticking to.

Any advice or thoughts are greatly appreciated. I read the new responses in this thread everyday and I am working my way through from the beginning.

Keep it up!

[AKD_FitChick]

Good morning to all of the dungeon! Time to kill it for you all.

Rest for me today.

Big things today for me in my personal life.


Sent from my iPhone using Tapatalk

[Bio-Active]

Cycle of........?

test tren mast

[almostgone]

It does. But at least it's not raining. Turned the heat on again this morning.

I'll take these temps for lifting vs. the hell of July and Aug. We haven't had to turn the heat back on, but we do still have flannel sheets now instead of the cooler summer bedding. Won't be long and it will be sure enough hot outside.

[almostgone]

Hi guys first post in this thread so I hope I make it a good one. The reason I am posting is because I had the most insane workout today. I feel like I really pushed my limits. I know it's not even below par on what you monsters are doing however I will share what I done, and ask for a little guidance if you don't mind lending a hand!

Shoulders

Dumbbell overhead press
Warm up- 18kg and 22 kg
Feeler set - 26kg
Working sets 34kg 6 or 7 reps with 2 assisted and 1 neg

30kg 9 reps 2 assisted 1 neg


Side lateral raise dumbbell
Warm up- 12kg
3 working sets 16kg. 9 reps first set with 4 or 5 half reps. 6 or 7 2nd set. 4 3rd set. All with forced half reps.

Smith machine behind head press
Warm up- 20kg on bar
2 Working sets - 40kg on bar 8 reps 2 forced 2 neg

40kg on bar 5 or 6 reps 2 forced 1 neg (nearly dropped the bar on my neck. Spotted saved me)

Giant set of exercises to pump up

Shrugs
2 sets 50kg each side

This workout was absolutely incredible I could feel my strength diminishing between sets and I struggled to put my hands above my head. After the first exercise my arms felt like they were going numb which was a strange feeling.
I loved this. Really dug deep and put the effort in today.

Now, my question to you guys....

It has been identified that I need to seriously work on putting some mass on my back and triceps. What sort of exercises should I be focussing on? I'm assuming heavy heavy heavy exercises but I may be wrong. I always deadlift on back day and I usually do lat pull down and seated rows. For triceps it's either v bar/straight bar pulldowns, Supinated grip pulldowns and kickbacks... I have added close grip bench and french press recently... I believe these are the ones I should be sticking to.

Any advice or thoughts are greatly appreciated. I read the new responses in this thread everyday and I am working my way through from the beginning.

Keep it up!

Welcome, Zeus. I would suggest going to page 41 and read how Marcus approaches his lifts. Also, if you haven't read them there is kind of a celebratory repost of lots of info starting at page 1000.
I'm on the road right now, but pulled over to make a quick response. For back rows and pulldown of varying hand widths. On the rows, seated rows,b'bell rows, Tbar rows, d'bell rows.
Really try to squeeze your shoulder blades together on the pulldowns, and hold for a bit at the contraction, then try some really long count slow negatives. I especially like to do the super slow negatives on seated rows. It will defo light up the middle of your back from one side to the other if you get it right.
That's just for starters, I'm sure the rest of.the gang will post up soon.
Also, for lower back, deads starting from the knee, slowly creep the weight up, and slowly ease it back down to the knees, and repeat. Hyperextension also. Nothing wrong with chin ups or assisted pull ups either.

[almostgone]

test tren mast

Nice. That's a nice solid cycle for you lean guys. You're going to have a blast with that one!

[Capebuffalo]

test tren mast

Have you picked a show and date?

[Capebuffalo]

@Zeus. Rows rows and more rows for back. Nacho helped with my triceps. Any over head movement like French press and skull crushers. Close grip bench is good. Let Nacho chime in he will have a lot of suggestions.

[hollowedzeus]

Welcome, Zeus. I would suggest going to page 41 and read how Marcus approaches his lifts. Also, if you haven't read them there is kind of a celebratory repost of lots of info starting at page 1000.
I'm on the road right now, but pulled over to make a quick response. For back rows and pulldown of varying hand widths. On the rows, seated rows,b'bell rows, Tbar rows, d'bell rows.
Really try to squeeze your shoulder blades together on the pulldowns, and hold for a bit at the contraction, then try some really long count slow negatives
That's just for starters, I'm sure the rest of.the gang will post up soon.
Also, for lower back, deads starting from the knee, slowly creep the weight up, and slowly ewse it back down to the knees, and repeat. Hyperextension also. Nothing wrong with cbinups or assisted pull ups either.

That's awesome thankyou so much! I've never tried hyper extension I may well give that a try. I'll get a great back session in next time. Didn't go well last day... Went for 190kg on deadlift and couldn't get it. Wasn't in a good place so it kind of ruined my workout. Need to grow up a bit I guess. Nonetheless I will implement some of these exercises and techniqies

@Zeus. Rows rows and more rows for back. Nacho helped with my triceps. Any over head movement like French press and skull crushers. Close grip bench is good. Let Nacho chime in he will have a lot of suggestions.

I guess the consensus is rows for days! I'll get right on it thanks for the input as always cape. The mobility in my shoulders sucks but I done French press last workout and it felt pretty good. Couldn't go very heavy. I believe I used a 25kg bar.

Also I can almost close grip bench the same as regular bench... strange lol.


Thank you for the warm welcome

[BG]

Hey guys and gals (except Marcus)! Been awhile, I actually haven't been to the gym in 3 weeks but I'm making it something positive, I'm letting my body heal and I'm going to come back with a whole new game plan, I'm going to be implementing less is more. I'm going to hit up Kel and come up with a plan. Just figured I would say hello before rumors start circulating from the haters

Keep grinding!

[BG]

test tren mast

Nice! I would be completely bald after that cycle.

[Bio-Active]

Nice! I would be completely bald after that cycle.

lol I been shaving my head for years cause it's all Grey anyway. a lot of bb's shave there heads and I wear a hat most the time when I'm not working. I'm still looking the shows over to decide

[kelkel]

Hey guys and gals (except Marcus)! Been awhile, I actually haven't been to the gym in 3 weeks but I'm making it something positive, I'm letting my body heal and I'm going to come back with a whole new game plan, I'm going to be implementing less is more. I'm going to hit up Kel and come up with a plan. Just figured I would say hello before rumors start circulating from the haters

Keep grinding!

This time off will do you good. Eat right right and stay active. Do the things you don't normally have the time to do and enjoy this time. Heal up, come back slowly and with a solid plan in place. You'll be a new and improved BG!

[clarky.]

Hi Fellas/Ladies, did not feel upto a session the day so never. Me and the Mrs just went for a walk 1 hour cardio haha oh aye it counts.

[marcus300]

Hi guys Now, my question to you guys....

It has been identified that I need to seriously work on putting some mass on my back and triceps. What sort of exercises should I be focussing on? I'm assuming heavy heavy heavy exercises but I may be wrong. I always deadlift on back day and I usually do lat pull down and seated rows. For triceps it's either v bar/straight bar pulldowns, Supinated grip pulldowns and kickbacks... I have added close grip bench and french press recently... I believe these are the ones I should be sticking to.

Any advice or thoughts are greatly appreciated. I read the new responses in this thread everyday and I am working my way through from the beginning.

Keep it up!

When your doing any pulldown movements whether its wide grip, close grip or D ring don't use to much weight, concentrate on the movement and activating your lats by creating a mind muscle connection. This is very important and can take along time before you master it fully. Like AG states with pulldowns pull your blades in and squeeze them together and think your trying to crack a walnut between your shoulder blades. Think very hard and feel that muscle work and slowly extend your arms. Never round your back either otherwise all contraction will be lost. Don't add the weight yet until you master the mind muscle connection otherwise you'll be using far more bicep than back. To get some thick meat and bulk to your back its rows and rows IMHO. BB rows drive the bar up the thighs into the lower stomach and slowly add weight the stronger you get keep that back straight with a slight arch and contract those lats. Elbows close to the body. One arm DB rows same thing different angle and T-bars do them all and find which one makes a difference then stick with it for a few weeks and then change things around. Keep rowing and rowing and that back will blow right out and make a serious difference to your over look trust me.


Triceps, forget kickbacks those will be no good for you at this stage you need to still to the basic bulking movements. Anything overhead will attack the long head which will put thickness and a belly on the back of your arms. I would hit French press with a DB with two hands and let the elbows go outwards, don't don them with a bar it can create elbow issues same with lying skull crushers try it with db's instead so you keep any elbow pain out of it because once you start with that it takes ages before getting back to full movement. Close grip BB or machine dips will also target the bulk parts of your arms. This is the are you need to concentrate on. Pushdowns are good for the outer head if you do them right but change things around each session with pushdowns and feel which hits the outer head better with the placement of your elbows and where you end up with your wrists. To build bulk and size what just hangs down or bulges on your back and triceps will take hard movements not easy ones. Stick with the compounds the most and get your mind into what your working and take them to hell and back

[marcus300]

Hey guys and gals (except Marcus)! Been awhile, I actually haven't been to the gym in 3 weeks but I'm making it something positive, I'm letting my body heal and I'm going to come back with a whole new game plan, I'm going to be implementing less is more. I'm going to hit up Kel and come up with a plan. Just figured I would say hello before rumors start circulating from the haters

Keep grinding!

Your such a knob!

Nice! I would be completely bald after that cycle.

That's all you need being a midget aswell

[marcus300]

Welcome, Zeus. I would suggest going to page 41 and read how Marcus approaches his lifts. Also, if you haven't read them there is kind of a celebratory repost of lots of info starting at page 1000.
I'm on the road right now, but pulled over to make a quick response. For back rows and pulldown of varying hand widths. On the rows, seated rows,b'bell rows, Tbar rows, d'bell rows.
Really try to squeeze your shoulder blades together on the pulldowns, and hold for a bit at the contraction, then try some really long count slow negatives. I especially like to do the super slow negatives on seated rows. It will defo light up the middle of your back from one side to the other if you get it right.
That's just for starters, I'm sure the rest of.the gang will post up soon.
Also, for lower back, deads starting from the knee, slowly creep the weight up, and slowly ease it back down to the knees, and repeat. Hyperextension also. Nothing wrong with chin ups or assisted pull ups either.

See AG got your covered

[marcus300]

Hi Fellas/Ladies, did not feel upto a session the day so never. Me and the Mrs just went for a walk 1 hour cardio haha oh aye it counts.

Email me mate once you know anything mate

[marcus300]

@Zeus. Rows rows and more rows for back. Nacho helped with my triceps. Any over head movement like French press and skull crushers. Close grip bench is good. Let Nacho chime in he will have a lot of suggestions.

Cape in the house aswell, keeping newbs firing

[marcus300]

lol I been shaving my head for years cause it's all Grey anyway. a lot of bb's shave there heads and I wear a hat most the time when I'm not working. I'm still looking the shows over to decide

My hairs gone but with my wrinkled head I look like a fuking right tit,

[hollowedzeus]

I've definitely been neglecting my back and triceps by the looks of it. I'm going to hit a row movements in every back session. Will probably start with bent over rows. The last time I done them I remember feeling that my back felt more activated when using an underhand grip....

For triceps, I actually put overhead dumbbell extension as a movement I couldn't do... I thought that the elbows had to be as close as possible. I guess you live and learn then eh?

Gonna be hitting these both like an animal. Feeding the body lots of calories no reason for them not to explode!

Thank you for your detailed response marcus. Appreciated.

Still working on grinding each and every set to failure. Feel like I was closer today... still a long way off like

[marcus300]

I've definitely been neglecting my back and triceps by the looks of it. I'm going to hit a row movements in every back session. Will probably start with bent over rows. The last time I done them I remember feeling that my back felt more activated when using an underhand grip....

For triceps, I actually put overhead dumbbell extension as a movement I couldn't do... I thought that the elbows had to be as close as possible. I guess you live and learn then eh?

Gonna be hitting these both like an animal. Feeding the body lots of calories no reason for them not to explode!

Thank you for your detailed response marcus. Appreciated.

Still working on grinding each and every set to failure. Feel like I was closer today... still a long way off like

Elbows close are very good at isolating the long head but also many complain when doing so with a bar that they get elbow pain so use a db and let the elbows go natural easier on the elbow tendon and builds more inner long head which hangs down in double bicep

[marcus300]

I've definitely been neglecting my back and triceps by the looks of it. I'm going to hit a row movements in every back session. Will probably start with bent over rows. The last time I done them I remember feeling that my back felt more activated when using an underhand grip....

For triceps, I actually put overhead dumbbell extension as a movement I couldn't do... I thought that the elbows had to be as close as possible. I guess you live and learn then eh?

Gonna be hitting these both like an animal. Feeding the body lots of calories no reason for them not to explode!

Thank you for your detailed response marcus. Appreciated.

Still working on grinding each and every set to failure. Feel like I was closer today... still a long way off like

I'll go through each movement of each body part if you like and explain how you would attack it hit style just let me know what you struggle with and we all will advice you.

Training to failure is another level. Warm up well and don't waste reps and sets make them count. Read that stuff ive sent you over and over. If you still struggle I'll come up and train you one day

[marcus300]

3 days off so chest tomorrow. Will report back once its done but bedtime now adios people

[hollowedzeus]

I'll go through each movement of each body part if you like and explain how you would attack it hit style just let me know what you struggle with and we all will advice you.

Training to failure is another level. Warm up well and don't waste reps and sets make them count. Read that stuff ive sent you over and over. If you still struggle I'll come up and train you one day

That would be excellent! Don't want to take up all you're time though. Will check in tomorrow with my exercises.

I most certainly will do. I've got your post of getting into the mindset of lifting saved on my phone. I've been reading it before I go into the gym this last week.

Hell that would be awesome but you wouldn't fit in the door of my gym

[BG]

lol I been shaving my head for years cause it's all Grey anyway. a lot of bb's shave there heads and I wear a hat most the time when I'm not working. I'm still looking the shows over to decide

Mines so thin I wear a hat most the time also. My head is got a lot of bumps and scares, it doesn't look good shaved

[BG]

This time off will do you good. Eat right right and stay active. Do the things you don't normally have the time to do and enjoy this time. Heal up, come back slowly and with a solid plan in place. You'll be a new and improved BG!

Yes sir. Going to do a light full body workout and stretch. Just get a little pump tonight. I'll be in touch.

[BG]

Your such a knob!



That's all you need being a midget aswell

hahaha

[BG]

I look like a fuking right tit,

You said it!