**Marcus's HIT Dungeon**

[Capebuffalo]

Try the Veal. I'll be here all week.

[kelkel]

Back and shoulders. Working around a right bicep strain of sorts.

Close grip pulldowns. Middle of the road warm up weight started to irritate so stopped them.
Supported smith rows. Stayed lighter and got through them by taking a wider grip which limited elbow bend. Wasn't bad.
Close grip low pulley rows. No pain on these like last week. Did a little extra and killed these at least.
Simultaneous dumbell rows on 35 degree bench. Not bad, was able to get through them.
Behind the back shrugs. Did these to force me to stay lighter. Went well.

Front press: 2 sets, went well.
Laterals: went well but felt strain a little
Rears: No issues.

Anyway.....there it is.

***************************

Oh, and my Stress Echo came back normal. Who knew?

[GirlyGymRat]

Mrs M workout last night

1 min with 30 seconds rest and move on - works out to around 12 mins in total or just over, no weight just body weight and constant into each movement,

1,Deep squats feet slightly wider than shoulders, push through with glutes

2,Bouncing squats -from floor to just below parallel - push through heels and glutes, make sure the bounce is through the glute

3,Bulgarian squats -30secs each leg - deep, knee to floor power through heel and glute

4,step back bouncing lunge - bounce for two at bottom

5, Side step lunge

6, side step squat

7, Jumping squats

8, Hip thrusts

Stealing for when I get my life back

[GirlyGymRat]

For personal accountability, I'll post the following daily:

Activity (other than work)
Total hours rest

Anything else is simply noise.

Well I suck at it this and is challenging

Day 1.
Nothing but work
2.5 hours of rest night prior

Day 2.
Nothin but work
5 hr

Day 3.
Award ceremony for kiddies
4 hr

Day 4.
Nothin but work
6 hrs

Day5
Dinner out with lots of wine
12 hr

Grade. C-

Tomorrow plan
deliver mother day baskets to local woman's shelter, work and workout.
7 hr

Sunday
Another new start....

[marcus300]

Okay so this is going to be a long one guys. I'm sorry if I bore you all to tears...


I had a very satisfying workout tonight. I just would like to share it with you

So it was back today... it wasn't a hit workout, I was mainly feeling out how to work my back properly with good form and maximal muscle activation, with the main focus on eliminating using my biceps in the movement.

I noticed an increase of strength today. I am now deadlifting 160kg for 5 reps and another set of 2 reps. At the tail end of my cut I could only manage this weight for 2 reps. I was very happy with this. I was practicing my bracing and a breathing whilst doing this. However my form I'm sure can be improved I feel that I'm using it too much as a back movement and neglecting my legs... something that definitely requires work. Really had a good time pumping my self up for these lifts (Will go into further detail in a bit)

I then proceeded to do underhand bent over rows with a moderate weight 70kg for 8 or so reps at my last set. I felt some excellent muscle activation. A comment from nephets a while back stuck in my head and really helps. Pulling from the elbows rather than the hands helps eliminate biceps from the movement as much as posssible. I then done some single arm rows: my last set included the 40kg dumbbell. Was a little too heavy and I sacrificed good muscle connection in my back.
Lat pull down was my last weighted exercises. Just focused on the movement, pulling from the elbows and squeezing my shoulders. 2 sets of wife grip straight bar and 1 set of the d bar thingy... That was strange to use.

To finish off my back exercises I went 2 sets to failure on wide grip assisted pullups. Finished with forearms... was an excellent session!

Now... finding the inner aggression. I had it tonight, the fire came easily. But sometimes I feel like I can't ignite it. During deadlifts particularly, whilst pacing and hyping myself up I feel a floaty feeling in my stomach. The sort of feeling like you're going to be involved in a fight. I nailed it tonight. There are some sessions where I just can't get that feeling. I can breathe and snort and get myself angry but I can't get that feeling.
I don't know about you guys but my hype up prelift is flooding my body with oxygen through several massive breaths and counting to 4. What do you guys like to do for your pre lift ritual?

Apologies for the long post gentlemen and gentleladies.

Zeus I few things to consider my friend.

Thanks for posting and don't ever apologise about logging your workout and asking for help.

Ok, first I'm going to try and keep my advice away from HIT because you did say it wasn't a HIT routine and while I was reading this I am glad it wasn't because you did something very smart and also you listened to me and others the last time you asked about back. You went for the mind muscle connection and feel so you can get perfect form. This is VERY educated indeed especially on a back workout and your future goals, so well done.

Glad to hear your strength is increasing but I just want to give you some of my thoughts, other members here may have a different approach than me or give you slightly different advice that's fine listen to them all and go with how you feel and respond but here is what I think and direction you should go in. So your strength is increasing which is good your dead lifting is getting stronger which is great but instead of getting reps of 5 and then 2 on the next set you want to keep the same weight when you was knocking out 5 reps and make your gaol 6 reps, 7 reps 8 reps 10 reps etc. Don't worry every rep you get more the stronger your getting we are trying to build MUSCLE not ego's here so forget about turning heads in the gym for the time being. Hit higher reps by increasing your strength and once you hit the higher reps around the 10 range increase the weight and drop the reps down again, you'll probably be around the 5 rep range again and start all over again increasing the reps and intensity. Don't go for one rep max's IMHO don't go for ultra low reps like 2, in my opinion do the above no matter what movement your doing because it will help your gaols better, increase your strength more and also reduce the chance of injury.

Glad to hear your breathing and bracing this alone is a immense thing to get right and working for you but stick with it and you will find out it improves everything you do trust uncle Marcus on this one

Yeah love the pulling with the elbows, use the hands as hooks and think and visualize your back muscle as you go through the rep and think about cracking that walnut.

Looks like you had great mind set this workout, excellent. Don't worry that you cant achieve this every single workout it takes time to release this demon, if it was easy you would see monsters walking around everywhere, having the ability to tap into your own innerself is a wonderful thing to do no matter what your trying to achieve so stick with it. learn and teach yourself how to do this with the stuff ive mentioned in my mental training zone post.Well done in tapping into it though The floaty feeling you describe made me smile because I know your there your playing with it and you have the ability to tap into it.

You ask about our pre lift ritual and what we do. Let me repost this for you when I was doing through just a set of shoulders, it may give you an idea what I am thinking and the world I train in.

repost
Thought I would do something different that just writing out my training routine for the day, so what I thought I would do this time is write out one working set but an explanation on what I am thinking and the preparation I do.

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.

[marcus300]

Stealing for when I get my life back

Let me know how you getting om with it, we are doing it twice in a row now

Well I suck at it this and is challenging

Day 1.
Nothing but work
2.5 hours of rest night prior

Day 2.
Nothin but work
5 hr

Day 3.
Award ceremony for kiddies
4 hr

Day 4.
Nothin but work
6 hrs

Day5
Dinner out with lots of wine
12 hr

Grade. C-

Tomorrow plan
deliver mother day baskets to local woman's shelter, work and workout.
7 hr

Sunday
Another new start....

Woooow take care GGR and keep up the good work your doing, try and find time for yourself and do what makes you smile and relax

[marcus300]

Hi Fellas/Ladies , did back earlier and it was fucking great, Smashed the fucker.

Seated cg cable row 1 working + RP DD

T bar 1 working DD **new weight** old school

Db rows 2 working a side

Supported T bar 1 working DD

Attachment 169234

Rack pulls 1 working DD

Attachment 169235

Done, really good session. The supported T bar i feel hits more of the top of the back that's why i did it as well. I used to top handles, also the pic of the rack pulls i put the bars down as far as they go so the bar is half way up my shin.
Down 5k on db rows on last time so did 2 working.
Fucking smashed the T bar i loooooove this movement.

Really liked the supported T bar rows mate, looks nice

[hollowedzeus]

Thank you for that epic response. Your single set im sure is more effective than a years worth of training for me. Your focus is truely inspiring.

Ive never really had a structure of a workoit when doing deadlift. It had always went by feel. Which is not the best thing in the world. And i rarely go above 5 reps. I will continue to increase the reps on this weight until i reach 10. Im sure i could have gotten 1 more in yhe first set if i knew i never had another set to do. Held back just a little.

Back and triceps... you noted they were weak body part... they are ehat i find most difficult to train not suprisingly. Hopefully i can go a little bit heavier on my rows next session but im not going to get sloppy.

Going to hit up chest tonight good style. However i dont have a partner so i will be using the hammer chest press for the first time ever. Will possibly through in a little cardio so i can eat more when i come home haha.

Hope everyone has a great day!

[almostgone]

LOL, you do have a point. They have a factory not 20 minutes away from the house, but I think it makes toilet paper. Maybe one of the employees can get me a bulk discount.

[almostgone]

Back and shoulders. Working around a right bicep strain of sorts.

Close grip pulldowns. Middle of the road warm up weight started to irritate so stopped them.
Supported smith rows. Stayed lighter and got through them by taking a wider grip which limited elbow bend. Wasn't bad.
Close grip low pulley rows. No pain on these like last week. Did a little extra and killed these at least.
Simultaneous dumbell rows on 35 degree bench. Not bad, was able to get through them.
Behind the back shrugs. Did these to force me to stay lighter. Went well.

Front press: 2 sets, went well.
Laterals: went well but felt strain a little
Rears: No issues.

Anyway.....there it is.

***************************

Oh, and my Stress Echo came back normal. Who knew?

Excellent on the stress echo! Nice lift as well, especially considering the biceps strain.

[almostgone]

Morning, ladies and gents. Feel like I've been beat with a logging chain. Slept very well after the massage. Resting some today and will try to get a few odds and ends done.
Arms coming up tonight.

Really liking the 2x per week injection protocol. Labs came back really good except for a couple of blood related things, but that can be addressed. Total T was 725 on a scale of 349-1197. Free T was 6.6 ng/dL over the top end. IGF,-1 was over the top and SHBG was at the bottom end. CMP was way yonder better than I expected, especially considering the NSAID usage for the skull fracture, and I was pleased with the lipids as well.
Dr. appointment at the end of the month.

[marcus300]

Thank you for that epic response. Your single set im sure is more effective than a years worth of training for me. Your focus is truely inspiring.

Ive never really had a structure of a workoit when doing deadlift. It had always went by feel. Which is not the best thing in the world. And i rarely go above 5 reps. I will continue to increase the reps on this weight until i reach 10. Im sure i could have gotten 1 more in yhe first set if i knew i never had another set to do. Held back just a little.

Back and triceps... you noted they were weak body part... they are ehat i find most difficult to train not suprisingly. Hopefully i can go a little bit heavier on my rows next session but im not going to get sloppy.

Going to hit up chest tonight good style. However i dont have a partner so i will be using the hammer chest press for the first time ever. Will possibly through in a little cardio so i can eat more when i come home haha.

Hope everyone has a great day!

When I write about how I attack my training or do something that's me, that's how I do it and go about and hopefully will give you a bit of an insight into the mind set.

I don't fully understand what you mean when you say structure of a workout when doing deadlifts!

Don't get set on a number when I say 7.8.9.10 reps just increase the number of reps from what you was doing. Doing a set of 5 and then 2 reps isn't going to do much except increase your strength and most probably at your stage injury yourself without proper form. Increase the number of reps then once at a desired number increase the weight so your using progressive overload to increase your muscular structure. We are training for size and increased muscle not pure strength but make no mistake you will still get very strong by progressive overload your just not limiting yourself.

Never get sloppy doing any major compound movement your right correct form and master the full range.

[clarky.]

Morning Fellas/Ladies, back is fried the day. Going to do chest later and hit some traps. Will report back later.

[Capebuffalo]

Well well. Good morning Clarky Marcus Ag Nacho Song D and little bam bam.

Last soccer and baseball game of the season. Going to miss it a little.

Mother's Day tomorrow fellas don't forget.

[almostgone]

Well well. Good morning Clarky Marcus Ag Nacho Song D and little bam bam.

Last soccer and baseball game of the season. Going to miss it a little.

Mother's Day tomorrow fellas don't forget.

We have rain here, Cape. Going to barely crack open the windows and take a little nap. . Hope the games go well.

[Capebuffalo]

We have rain here, Cape. Going to barely crack open the windows and take a little nap. . Hope the games go well.

Poured here last night. Calling for more today. As long as we don't get thunder or lightning we will play ball.

[Bio-Active]

Good morning hitters. Getting to the gym here soon to train arms

[AKD_FitChick]

Good morning happy hitters!

Off to get back in!

Love reading here before my lifts!


Gets me all motivated!

How are you all today? Marcus, Clarky, Cape, AG, Nach, Song and all you others? Killing it I am sure.


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[clarky.]

Good morning happy hitters!

Off to get back in!

Love reading here before my lifts!


Gets me all motivated!

How are you all today? Marcus, Clarky, Cape, AG, Nach, Song and all you others? Killing it I am sure.


Sent from my iPhone using Tapatalk

Fucking smash it D.

[Capebuffalo]

Tomorrow is Mother's Day but today is coaches day. Will be getting some gift cards from the soccer and baseball parents today. I can use them for Mother's Day gifts. Win win.

[clarky.]

Well well. Good morning Clarky Marcus Ag Nacho Song D and little bam bam.

Last soccer and baseball game of the season. Going to miss it a little.

Mother's Day tomorrow fellas don't forget.

Afternoon cape, who the fuck is little bam bam ? Oh dear ! What have you done cape ?? Hahaha and mothers day was the 11th March over her. Yous are weird fuckers over that pond.

[clarky.]

Right Fellas/Ladies, i went and did chest and some traps and it was great.

Incline smith 1 working +RP 1 drop



Incline db press 2 working 1 drop



Incline db flys 2 working 1 drop

BB shrugs 1 working +RP 1 drop

Db shrugs 2 sets

Done and fried.

Right, only reason i put pics up was so kel would spit his BBQ chicken pizza all over his screen in a rage hahaha.
Ok so what do you think of the angle ? I know we can hit it from all different angles but i'm really trying to hit the top chest. Should i put it up a bit or lower ect ??

Also, when using smith what about bar position ? I tend to have the bar at the top of the chest. Is this ok ? Same with db's well saying that it's kinda middle to top.

[songdog]

Morning Marcus Cape Nach D Ag Clarky raining here also think I will hit my arms today!

[NACH3]

Right Fellas/Ladies, i went and did chest and some traps and it was great.

Incline smith 1 working +RP 1 drop



Incline db press 2 working 1 drop



Incline db flys 2 working 1 drop

BB shrugs 1 working +RP 1 drop

Db shrugs 2 sets

Done and fried.

Right, only reason i put pics up was so kel would spit his BBQ chicken pizza all over his screen in a rage hahaha.
Ok so what do you think of the angle ? I know we can hit it from all different angles but i'm really trying to hit the top chest. Should i put it up a bit or lower ect ??

Also, when using smith what about bar position ? I tend to have the bar at the top of the chest. Is this ok ? Same with db's well saying that it's kinda middle to top.

Clarky, your incline angle looks great(I'd up it a notch in the photo on the smith if it doesn't bother your shoulder. The only time I'd up the incline is if you can on flys(lighter) or even do around the worlds w/DBs on reg or slightly less than 45* - use the hammer strength machine unilaterally as your body is slightly turned then lock into your lift pressing and focusing just on the upper inner chest(with a great MM connection it's incredible) - definitely bring the bar to the top of chest(like where your collarbones come together of an inch down(slightly higher than half way up your chest(from your nipple line)

I think your good on angles or instead of ever doing flat out the bench up a notch instead of flat - keep your palms out when doing flys sometimes and bring the bells up that way! Don't forget to overload the fuck outta the weight too

[NACH3]

Morning fellas ladies... Marcus, AG, Cape, Song, Clarky, D and the rest of you hardcore bunch of MFers of the HIT crew!

Feeling very refreshed taking half a wk off(4days) start back tomorrow w/legs!

Hope everyone has a great w/e!

[kelkel]

incline db press 2 working 1 drop

ffs.....

[clarky.]

Morning Marcus Cape Nach D Ag Clarky raining here also think I will hit my arms today!

Hi song.

[clarky.]

ffs.....

Hahaha...

[kelkel]

Hahaha...

Wanker.

[clarky.]

[/B]

Clarky, your incline angle looks great(I'd up it a notch in the photo on the smith if it doesn't bother your shoulder. The only time I'd up the incline is if you can on flys(lighter) or even do around the worlds w/DBs on reg or slightly less than 45* - use the hammer strength machine unilaterally as your body is slightly turned then lock into your lift pressing and focusing just on the upper inner chest(with a great MM connection it's incredible) - definitely bring the bar to the top of chest(like where your collarbones come together of an inch down(slightly higher than half way up your chest(from your nipple line)

I think your good on angles or instead of ever doing flat out the bench up a notch instead of flat - keep your palms out when doing flys sometimes and bring the bells up that way! Don't forget to overload the fuck outta the weight too

Thank you big guy, hoping you would chip in. I never do flat mate i do very slight incline. Yes i do that with palms always. I will up it a bit next time and see how it is. Again mate thank you.

[clarky.]

Wanker.

Lmfao you mad fucker.

[Capebuffalo]

Afternoon cape, who the fuck is little bam bam ? Oh dear ! What have you done cape ?? Hahaha and mothers day was the 11th March over her. Yous are weird fuckers over that pond.

Bam bam is D's kidney stone. Lol

[clarky.]

Bam bam is D's kidney stone. Lol

Awwww, ok lmfao Cape. Though you had been up to no good hahaha you dirty big boy.

[Capebuffalo]

Awwww, ok lmfao Cape. Though you had been up to no good hahaha you dirty big boy.

Geezers and birds mate.

[NACH3]

Thank you big guy, hoping you would chip in. I never do flat mate i do very slight incline. Yes i do that with palms always. I will up it a bit next time and see how it is. Again mate thank you.

Glad I could help buddy! Anytime that's what we're all here for!

[AKD_FitChick]

Hi all!!!

Did a really great back this morning. Got some good PB's. Will catch up on posting lift tomorrow!!! Took it easy on chest! My girls are shrinking, sad face.

Still pushing through. Fighting this f'in stone. May have to have surgery which will set me back




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[Capebuffalo]

Hi all!!!

Did a really great back this morning. Got some good PB's. Will catch up on posting lift tomorrow!!! Took it easy on chest! My girls are shrinking, sad face.

Still pushing through. Fighting this f'in stone. May have to have surgery which will set me back




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What about the meds? How long will they give them to work. ? What about busting them up wit ultrasound ?

[AKD_FitChick]

What about the meds? How long will they give them to work. ? What about busting them up wit ultrasound ?

I asked about that. They do a laser one and a balloon one here. The meds hopefully will make it pass. If not within the next week, then surgery.


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[Capebuffalo]

I asked about that. They do a laser one and a balloon one here. The meds hopefully will make it pass. If not within the next week, then surgery.


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Come on meds. Balloon? How does that work?

[GirlyGymRat]

Let me know how you getting om with it, we are doing it twice in a row now

Soon my friend


Woooow take care GGR and keep up the good work your doing, try and find time for yourself and do what makes you smile and relax

Just re-reading my post is disturbing.....so new plan next week. 3x in gym. Nothing less.

I'm worth it!