**Marcus's HIT Dungeon**

[Hazard]

Nice we don't have those cool machines in the gym I am at the mo and the gym that does is a good 35 mins journey each way

So I'd pick two excercises that seem to work really well for you. Two that you can feel stimulate the muscle well. Keep those two every week and try to switch a 3rd every week or two. Then every once in a while drop one of the two and try something else.

Seems to do well for me

[satisfaction1822]

Did back today. My gym partner is my GF. All back to back.
Bb rows 3 sets 1 of which was a ds
Tbar rows 3 sets all heavy 4-8reps
Lat pull downs ss with cable pulls.
Tbar Cable rows firm back at a little slant.
Pump was great. Back was crippled, in and out in 45 min. Had to rush due to work.
Skipped deadlifts today, since legs were still sore. Been trying to do legs often so they are never not sore,

[Java Man]

I always had an arm day. The last 2 weeks I'm following Dorian and do chest bi and back tri. So far my opinion is I like arm day better. By the time you work the larger muscle group im gassed. I think doing bi and tri is better time spent. IMO

That's why I started doing an arm day, too. I've been switching the starting point between triceps and biceps alternating on every arm day as suggested this thread. Working well.

[Cuz]

Today sucked. Tried to train today but couldn't. The pain in my forearms was just too excruciating. Will have to put the heavy weights away for a while and stop letting my ego get in the way. Its starting to hinder my gains.
Managed 4 sets of flat bench press, tried moving to biceps...got two sets HS machine curls in...wasn't working either
Set of dips, BW, really tore me up this time. Rested 5 mins done 4 sets of pressdowns and had to leave. Was extremely disappointed.
I will report back next time with hopefully a much better result.

[Capebuffalo]

Today sucked. Tried to train today but couldn't. The pain in my forearms was just too excruciating. Will have to put the heavy weights away for a while and stop letting my ego get in the way. Its starting to hinder my gains.
Managed 4 sets of flat bench press, tried moving to biceps...got two sets HS machine curls in...wasn't working either
Set of dips, BW, really tore me up this time. Rested 5 mins done 4 sets of pressdowns and had to leave. Was extremely disappointed.
I will report back next time with hopefully a much better result.

Let it go. Everyday isn't going to be personal best day. Hell some days will just outright suck. That's why there's tomorrow. Next week. Next month. As long as you don't quit the good days will out weigh the bad. Keep your head high.

[Cuz]

Let it go. Everyday isn't going to be personal best day. Hell some days will just outright suck. That's why there's tomorrow. Next week. Next month. As long as you don't quit the good days will out weigh the bad. Keep your head high.

thanks a lot, you're right. It just hurts doesn't it lol, going so fast and then BOOM you hit a wall. As long as there is tomorrow.

[Hazard]

thanks a lot, you're right. It just hurts doesn't it lol, going so fast and then BOOM you hit a wall. As long as there is tomorrow.

Lol it sucks.....

My pec injection royally fvcked up my tit for a week. My chest workout just couldn't be 100% - I'm really lookin forward to this week lol.

[kelkel]

thanks a lot, you're right. It just hurts doesn't it lol, going so fast and then BOOM you hit a wall. As long as there is tomorrow.

So go over, around or through it.

[Cuz]

So go over, around or through it.

I think there is only one way to go, and that's through it. I have had days like this before, but most of the time I am able to train through the pain. Probably what has happened is I have just advanced to quickly especially in weights. The sharp shooting pulsating pains in my elbows and throughout my entire bone in my forearms especially the right one today was terrible. It will heal, things will get better no doubt. The courageous words you guys give me helps a lot too.

[Java Man]

Today sucked. Tried to train today but couldn't. The pain in my forearms was just too excruciating. Will have to put the heavy weights away for a while and stop letting my ego get in the way. Its starting to hinder my gains.
Managed 4 sets of flat bench press, tried moving to biceps...got two sets HS machine curls in...wasn't working either
Set of dips, BW, really tore me up this time. Rested 5 mins done 4 sets of pressdowns and had to leave. Was extremely disappointed.
I will report back next time with hopefully a much better result.

Happens. At least you recognize the problem and know how to remedy it. I've had a few days like this just in the past few weeks. Some of my best gains have come after changing it up to lighter, higher reps and more rest days in between for a few months then hitting it hard again. It sounds like you know how to read signals your body sends. Back looks great btw. Mine sucks

[Java Man]

Lol it sucks.....

My pec injection royally fvcked up my tit for a week. My chest workout just couldn't be 100% - I'm really lookin forward to this week lol.

Temp boob job. ha.

[Capebuffalo]

Temp boob job. ha.

50% of one. Lol. Dang over slept a little. 3:16 am. Guess who's eating? 2hrs more sleep then up to hit back. Go

[DCI]

So I'd pick two excercises that seem to work really well for you. Two that you can feel stimulate the muscle well. Keep those two every week and try to switch a 3rd every week or two. Then every once in a while drop one of the two and try something else.

Seems to do well for me

Thanks , that's what I am doing at the mo you said that before of mixing things up so that what we are doing every week really does make interesting every week

[Java Man]

50% of one. Lol. Dang over slept a little. 3:16 am. Guess who's eating? 2hrs more sleep then up to hit back. Go

Making potatoes and onions right now. Youre lucky. You can sleep. I'm lucky if I get 3 hours these days.

[marcus300]

Since my cuff injury I've been doing pre exhausted on chest and shoulders. I've also been priming which also involves a pullback on my advance training techniques so it's less intensity and the amount of weight I use on my pressing moments went down due to the pre exhaust. But over the last 6 wks my strength as been increasing and now even after I go to failure on the isolation movement first before pressing my strength as increased to very close to were it was when I was hitting the compound movement first. This means when I go back to my advanced methods I've going to be breaking records in the weught department which should mean serious stress overload. ...can't fuking wait !!!

[Java Man]

Since my cuff injury I've been doing pre exhausted on chest and shoulders. I've also been priming which also involves a pullback on my advance training techniques so it's less intensity and the amount of weight I use on my pressing moments went down due to the pre exhaust. But over the last 6 wks my strength as been increasing and now even after I go to failure on the isolation movement first before pressing my strength as increased to very close to were it was when I was hitting the compound movement first. This means when I go back to my advanced methods I've going to be breaking records in the weught department which should mean serious stress overload. ...can't fuking wait !!!

That's great marcus

[Capebuffalo]

Making potatoes and onions right now. Youre lucky. You can sleep. I'm lucky if I get 3 hours these days.

Why the lack of sleep? I know how that is it isn't fun.

[Capebuffalo]

Since my cuff injury I've been doing pre exhausted on chest and shoulders. I've also been priming which also involves a pullback on my advance training techniques so it's less intensity and the amount of weight I use on my pressing moments went down due to the pre exhaust. But over the last 6 wks my strength as been increasing and now even after I go to failure on the isolation movement first before pressing my strength as increased to very close to were it was when I was hitting the compound movement first. This means when I go back to my advanced methods I've going to be breaking records in the weught department which should mean serious stress overload. ...can't fuking wait !!!

Marcus when is the start date?

[Capebuffalo]

I think my enhanced supplements are kicking in. Lol

Back

Dumbbell Pullover 2 warm 1 working
10/9 65x10 85x7 95x4
10/15. 70x10 80x6 100x6

Close Grip Pulldown Stirrup 1 warm 1 working
10/9 100x10 205x5
10/15 175x10 235x3. Double drop

One Arm Row 1 warm 1 working
10/9 80x10 110x6
10/15. 100x6. 120x3

Wide Grip Cable Row 1 warm 1 working
10/9 195x6 drop 150x4 105x3
10/15. 180x7. 195x3. Double drop.

Deadlift 1 warm 1 working
10/9 275x10 drop 225x5
10/15. 315x6. 365x3

If I'm feeling a little twinge in my shoulder on db pullovers am I going too far back? Or not use ing the proper form?

[marcus300]

Marcus when is the start date?

I'll be looking at 2 weeks time, not sure what yet just need to get the all clear from my doctors and also finish my prime.

[Capebuffalo]

I'll be looking at 2 weeks time, not sure what yet just need to get the all clear from my doctors and also finish my prime.

Awesome. I can't wait to feel the earth shake when you drop the 200 lbs db after seated shoulder presses.

[marcus300]

Awesome. I can't wait to feel the earth shake when you drop the 200 lbs db after seated shoulder presses.

I have to be careful on my shoulder especially pressing due to the injury but cant see a problem with a couple of feeler sets with those lmfao erggggggggg

[kelkel]

I think my enhanced supplements are kicking in. Lol

Back

Dumbbell Pullover 2 warm 1 working
10/9 65x10 85x7 95x4
10/15. 70x10 80x6 100x6

Close Grip Pulldown Stirrup 1 warm 1 working
10/9 100x10 205x5
10/15 175x10 235x3. Double drop

One Arm Row 1 warm 1 working
10/9 80x10 110x6
10/15. 100x6. 120x3

Wide Grip Cable Row 1 warm 1 working
10/9 195x6 drop 150x4 105x3
10/15. 180x7. 195x3. Double drop.

Deadlift 1 warm 1 working
10/9 275x10 drop 225x5
10/15. 315x6. 365x3

If I'm feeling a little twinge in my shoulder on db pullovers am I going too far back? Or not use ing the proper form?

Great albeit risky exercise. You're putting your shoulder through a wide range of motion under a lot of stress. I suggest doing them at the end of your routine when you are more thoroughly warmed up.

[Capebuffalo]

Great albeit risky exercise. You're putting your shoulder through a wide range of motion under a lot of stress. I suggest doing them at the end of your routine when you are more thoroughly warmed up.

That makes a lot of sense. Thanks Kel. Sounds like you aren't a fan of them

[kelkel]

That makes a lot of sense. Thanks Kel. Sounds like you aren't a fan of them

Yes and no. When younger I did them all the time and loved them. Anymore for me they just seem to risky as I'm more concerned with longevity now.

[Sfla80]

Been a few, went away on "business" so lived in a hotel for 5 days and worked 15-17 hr days. First day back to gym, actually time off might have helped.

Did chest n bis today. (figured just start on my normal days routine. so will miss legs this week

Hammer strength incline
working set was 300x9 and dropped once. ( question here, if you miss read your feel set and don't add enough weight for a working set. would you do another working set?) I usually aim 5 reps for a working set...these 9 reps were to failure but could have added a good 50-70 pounds for 5 reps.
Incline DB press
95#x6 plus 2 spotted dropped to 60
Incline db flys
50#x6 dropped to 30
Flat flys
45#x6 two sets.

Bis

Straight set starting with preachers into straight arm db curls. Dropped both
Bent over db iso curls to finish.

Felt really good. But have another question/observation....not comparing myself, just thinking maybe I am missing something.

This is for example btw.....cape does 100# db on incline I believe I saw. But I am sure he can do 315 on flat BB for at least 3 reps. For me I am very comfortable getting 100# db up for a solid 3-4 reps. But on my BB's im no where close. Looking at maybe 245. I don't know if this mkes sense to you guys, but im basically asking why is one movement stronger then next?

[marcus300]

Been a few, went away on "business" so lived in a hotel for 5 days and worked 15-17 hr days. First day back to gym, actually time off might have helped.

Did chest n bis today. (figured just start on my normal days routine. so will miss legs this week

Hammer strength incline
working set was 300x9 and dropped once. ( question here, if you miss read your feel set and don't add enough weight for a working set. would you do another working set?) I usually aim 5 reps for a working set...these 9 reps were to failure but could have added a good 50-70 pounds for 5 reps.
Incline DB press
95#x6 plus 2 spotted dropped to 60
Incline db flys
50#x6 dropped to 30
Flat flys
45#x6 two sets.

Bis

Straight set starting with preachers into straight arm db curls. Dropped both
Bent over db iso curls to finish.

Felt really good. But have another question/observation....not comparing myself, just thinking maybe I am missing something.

This is for example btw.....cape does 100# db on incline I believe I saw. But I am sure he can do 315 on flat BB for at least 3 reps. For me I am very comfortable getting 100# db up for a solid 3-4 reps. But on my BB's im no where close. Looking at maybe 245. I don't know if this mkes sense to you guys, but im basically asking why is one movement stronger then next?

I am going to write something up regarding rep ranges because Ive been asked a few times but if you calculate your working set wrong and it feels to light just drop the weight and take it as another feel set. Wait and reload the bar and try and hit your rep range. The ideal rep range for hypertrophy is between 6-12 reps.

[kelkel]

Could simply be body mechanics. Dumbells may "fit" you better. Could also be partially psychological. Get it out of your head. Get mean, attack it.

[marcus300]

Yes and no. When younger I did them all the time and loved them. Anymore for me they just seem to risky as I'm more concerned with longevity now.

I use to also do them when I was younger but ruptured something inside my rib cage doing a really heavy set once and it floored me, it was immense pain and ive never done them again. This was probably around 15 years ago and never touch them again.

[Hazard]

I used to do them also..... No real reason for stopping. Just havnt started em again..... Probably wont now especially haha

[marcus300]

I used to do them also..... No real reason for stopping. Just havnt started em again..... Probably wont now especially haha

In all honesty I didn't think they really worked for me but in the old days lol everybody was doing them so I followed suit. Rowing is my favourite back exercise it completely changed my whole back once I found out how to feel the contraction

[Hazard]

Yes! I think straight arm pull downs are a better excercise.

Rows are just NASTY for lats. A good strong dumbell row...... Nothin like it. I seem to feel it much better on my right side compared to my left tho..... I've been working to figure out why and correct it. I almost feel off balance when rowing on my left so I've tried different foot placements with no success

[DCI]

What haz said but opposite sides re the rowing db left side I feel more than right lol

[Capebuffalo]

I use to also do them when I was younger but ruptured something inside my rib cage doing a really heavy set once and it floored me, it was immense pain and ive never done them again. This was probably around 15 years ago and never touch them again.

Where in the hell did you find a 1000 lbs db?

[Capebuffalo]

Ok for Marcus and Kel. I have all of my workouts posted. 100% Dorian workouts. If you have time will you look,or I can post all in one spot, and see if there is anything to change to get the most out of my effort. Both you and Kel have mentioned the pullovers and Kel the concentration curls. I don't want to do things that are not providing the greatest possibility of growth at this stage. Thanks in advance.

[satisfaction1822]

Because of you kel I do donkey raises. The only person in my gym that does them with my GF on my back. The looks I get. I've been hitting calfs wenever I find time for them.
Today I got shoulders, I wanna start moving away from smith machine press. Maybe to standing ohp or back to dumb bells. I can't so the free seated ohp due to shoulder/chest injury on my left side. What's y'all's thoughts on this? Question regarding eating. I have a pretty weak stomach, as in I feel sick if I eat to me. Prilosec helps but I don't like taking it constantly. So I eat 3-3.5 cals a day. I just graze throughtout the day. I do keep most of my carbs about 60% pre and post workout. I hit atleast 300g of protein a day, roughly 100g of fats give or take depending the day and also 200-300 carbs depending the day and feel. Any thoughts on that?

[Hazard]

Because of you kel I do donkey raises. The only person in my gym that does them with my GF on my back. The looks I get. I've been hitting calfs wenever I find time for them.
Today I got shoulders, I wanna start moving away from smith machine press. Maybe to standing ohp or back to dumb bells. I can't so the free seated ohp due to shoulder/chest injury on my left side. What's y'all's thoughts on this?

I just switched from dumbells to smith because the dumbells destroy my shoulders. I actually did NO presses for a long time. I used side laterals as my main builder and actually fluent pretty high in weight. 2 1/2 months ago I started doing presses again.

[kelkel]

Because of you kel I do donkey raises. The only person in my gym that does them with my GF on my back. The looks I get. I've been hitting calfs wenever I find time for them.

Excellent! I used to do them with two 250+ powerlifters on my back. Not really fun but effective. The GF thing sounds much better....


Today I got shoulders, I wanna start moving away from smith machine press. Maybe to standing ohp or back to dumb bells. I can't so the free seated ohp due to shoulder/chest injury on my left side. What's y'all's thoughts on this? Question regarding eating. I have a pretty weak stomach, as in I feel sick if I eat to me. Prilosec helps but I don't like taking it constantly. So I eat 3-3.5 cals a day. I just graze throughtout the day. I do keep most of my carbs about 60% pre and post workout. I hit atleast 300g of protein a day, roughly 100g of fats give or take depending the day and also 200-300 carbs depending the day and feel. Any thoughts on that?

Doesn't matter what pressing movement you do. Just that you find one you like and excel at it. Remember to change the order of your exercises occasionally as well for a different feel.

I live on generic prilosec due to having Barrets Syndrome (damaged esophagus) which is lovely.

One of the more nutrition oriented guys will chime in for that aspect. Not really my forte.

[Igifuno]

Back/bis today (after this I believe I will switch up from back/bis to back/tris and chest/bis):

Back:
Bent over dumbell rows: feel 80sx12 heavy 105sx6.. then heavy again 105x6 and burnout with 80s.. got 6 more.
T-bar: feel 90lbs x 10, heavy 115lbs x 6, then drop set back to 90 to failure.. got 4 more good ones and 2 additional forced reps
Close grip pulldown: Feel 100 x 8 then heavy 160 x 4 and dropped back to 100 for 6 more
Hammer strengh seated row machine at 80lbs until failure

Bis:
Hammer strenth machine: warm up 40lbs x 12, then working set at 50 lbs (I have been nursing a left forearm injury for months now and so bi movements have been very frustrating)
Dumbell curls: feel set with 30s x 10 and then working set with 40s x 6
Seated one arm concentration culs: 35s x 10 and then 45 x 6 plus two forced reps. Then again at 45 x 3 then dropped back to 35 and 5 more reps
Seated (both arm) concentration curl feel set with 60lbs x 8 and 80 for 6 for working set. Dropped to 50s and repped til faiure.

30 mins cardio..

Felt great. does anyone see any needed adjustments?

Igi

[Capebuffalo]

Back/bis today (after this I believe I will switch up from back/bis to back/tris and chest/bis):

Back:
Bent over dumbell rows: feel 80sx12 heavy 105sx6.. then heavy again 105x6 and burnout with 80s.. got 6 more.
T-bar: feel 90lbs x 10, heavy 115lbs x 6, then drop set back to 90 to failure.. got 4 more good ones and 2 additional forced reps
Close grip pulldown: Feel 100 x 8 then heavy 160 x 4 and dropped back to 100 for 6 more
Hammer strengh seated row machine at 80lbs until failure

Bis:
Hammer strenth machine: warm up 40lbs x 12, then working set at 50 lbs (I have been nursing a left forearm injury for months now and so bi movements have been very frustrating)
Dumbell curls: feel set with 30s x 10 and then working set with 40s x 6
Seated one arm concentration culs: 35s x 10 and then 45 x 6 plus two forced reps. Then again at 45 x 3 then dropped back to 35 and 5 more reps
Seated (both arm) concentration curl feel set with 60lbs x 8 and 80 for 6 for working set. Dropped to 50s and repped til faiure.

30 mins cardio..

Felt great. does anyone see any needed adjustments?

Igi

Logs good to me. Nice work. Maybe db rows 2 feel and 1 heavy. That's all I see. But looks like a nice workout.

Edit:

2 questions.. Are you on cycle now? And your avi is that 3.62x39 mm?