**Marcus's HIT Dungeon**

[almostgone]

Smith incline 1 warm 2 working with drop

Db bench press with alternating flies 2 working

Hammer strength incline 2 working

Cable cross overs 1 working triple drop

Rock on, Cape! Nice lift, man.

[kelkel]

Well, I was able to do some light squats yesterday. Scared the shit out of me to start them but ultimately went well and felt great to be back under the bar. Therapist wants me to try and start my leg workouts with ham's (always hated that) so they're worked when fresh and less prone to injury when somewhat fatigued at the end of my routine. Makes sense but I still hate it.

Anyway:

Stationary bike: 5 minutes
Seated eccentric only leg curls: 2 sets 10 reps
Dumbell stiff leg's: 2 sets 12 reps light weight but damn, still felt them.
Extensions: Pyramid up to 3 working sets @ 15 reps or so
Squats: 3 sets at 135 and 3 sets of 12 at 225. The first rep of 225 has me crapping my pants waiting for the pain which did not show it's face, thankfully.
Calf crap.

Just got back from therapy now and the PT guy is happy with how it's going. Stretched me beyond what I thought I was capable of today.

[almostgone]

Well, I was able to do some light squats yesterday. Scared the shit out of me to start them but ultimately went well and felt great to be back under the bar. Therapist wants me to try and start my leg workouts with ham's (always hated that) so they're worked when fresh and less prone to injury when somewhat fatigued at the end of my routine. Makes sense but I still hate it.

Anyway:

Stationary bike: 5 minutes
Seated eccentric only leg curls: 2 sets 10 reps
Dumbell stiff leg's: 2 sets 12 reps light weight but damn, still felt them.
Extensions: Pyramid up to 3 working sets @ 15 reps or so
Squats: 3 sets at 135 and 3 sets of 12 at 225. The first rep of 225 has me crapping my pants waiting for the pain which did not show it's face, thankfully.
Calf crap.

Just got back from therapy now and the PT guy is happy with how it's going. Stretched me beyond what I thought I was capable of today.

Sounding good, Kel!

[NACH3]

What’s up all I got my phone back same # for to use that have it hit me up

How’s all doing

[GirlyGymRat]

Damn Nach, very sorry to hear this. To be blunt, just don't do any exercise that causes irritation to your delt. Do not push through the pain and make things worse. Listen to your body. Hard to do as we're all stubborn fvcks here but you have to do this.

The first rule of holes. When you're in one, stop digging.

Exactly!!!

Nach need to take a break. Listen to your body....it’s screaming bloody damn stop! Lol. Be well.

Are u under doctors care for the shoulder?

[GirlyGymRat]

What’s the second rule of holes? I’ve never heard these rules. Is there a hole rule book? Let me google this. Sounds like a good read!!!!

[GirlyGymRat]

http://printfuture.com/print-tribe/t...-law-of-holes/

[TRA]

Thanks, Trail and "Congrats" on the upcoming nuptials (that's my fancy word of the day). Sounds like you're grinding @ the lifting pretty dang good!

Thanks AG! Found the ONE so pretty excited. Lifting pretty okay, injury free at the moment (not counting the knee) so trying to ramp up and hit it hard. Still trying to get close to the beginning of where you guys are at.

[TRA]

Nice w/o on the gams, Kel, glad to hear it! I always liked working hammies first for some reason.

Had a crushing workout today with the little lady. So nice to lift with her. She really needs to be pushed as she is used to the conditioning type of lifts where she only has to do something for a set time, not go to failure. She responds REALLY well though and her form when coached is just superb. I can already see a gain in her shoulders after only 4-5 wks - WTF?? Haha
And I get a level of intensity that is huge when she is there, probably wanting to impress her or something stupid like that.
Anyway, changed routine to Hammer Strength high row, HS seated row and bent over cable row followed by Superman’s. Hyperextensions jacked my knee to pain med status last time.
Added bis to back day and arm day to see if increased volume will get a response. Did French bar curls and standing cable curls.
Felt the beast mode today and invigorated as hell until evening, now can’t keep my eyes open and I am tanked, haha. Love this man.
Had a good “chat” with Marcus and got motivated.
I get a lot from you guys and gal. Good stuff.
Hopefully some day I can give something back.

[MuscleScience]

Nice w/o on the gams, Kel, glad to hear it! I always liked working hammies first for some reason.

Had a crushing workout today with the little lady. So nice to lift with her. She really needs to be pushed as she is used to the conditioning type of lifts where she only has to do something for a set time, not go to failure. She responds REALLY well though and her form when coached is just superb. I can already see a gain in her shoulders after only 4-5 wks - WTF?? Haha
And I get a level of intensity that is huge when she is there, probably wanting to impress her or something stupid like that.
Anyway, changed routine to Hammer Strength high row, HS seated row and bent over cable row followed by Superman’s. Hyperextensions jacked my knee to pain med status last time.
Added bis to back day and arm day to see if increased volume will get a response. Did French bar curls and standing cable curls.
Felt the beast mode today and invigorated as hell until evening, now can’t keep my eyes open and I am tanked, haha. Love this man.
Had a good “chat” with Marcus and got motivated.
I get a lot from you guys and gal. Good stuff.
Hopefully some day I can give something back.

Marcus helped me with my tricep routine and it paid dividends extremely well. Adding French press and skull crushers back into my routine made all the difference in the world.

[almostgone]

Fvvvck. Think I'm almost burnt out from work; overslept and didn't lift....again. If there isn't anything really urgent when I get to work, I believe I'll take vacation.

[NACH3]

Exactly!!!

Nach need to take a break. Listen to your body....it’s screaming bloody damn stop! Lol. Be well.

Are u under doctors care for the shoulder?

yes ma'am

[songdog]

Good morning Marcus and the rest of you freaks! Well got a break from the cold for a while and it feels GREAT!

[TRA]

Good morning Marcus and the rest of you freaks! Well got a break from the cold for a while and it feels GREAT!

Good for you! Looks like we’re getting hit with a cold spell - low was 48F and high only going to be 68F. I had to put on a jacket with my shorts to walk my daughter to school this morning. Geez, can’t wait til winter is over:

https://weather.com/weather/tenday/l/USAZ0166:1:US

[TRA]

Good morning beasts and beasties, hope it’s a good one for you. Commencing work in a few. Good and sore from back yesterday. Hoping to hit shoulders today but may have to settle for cardio and shoulders manana.
Hope everyone has a good one.
AG get some rest and AG time, man. All work and no play makes Jack a dull boy.
Nach, hope the neck/shoulder is healing up.

[almostgone]

Good morning beasts and beasties, hope it’s a good one for you. Commencing work in a few. Good and sore from back yesterday. Hoping to hit shoulders today but may have to settle for cardio and shoulders manana.
Hope everyone has a good one.
AG get some rest and AG time, man. All work and no play makes Jack a dull boy.
Nach, hope the neck/shoulder is healing up.

I'm trying to line it up now, Trail.. Looks like 2 more 7 day work weeks and then I can be off at least one day on the weekend w/o having to burn vacation. If it get rough, I will defo take a day.
Have a good one, Trail!

[kelkel]

What’s the second rule of holes? I’ve never heard these rules. Is there a hole rule book? Let me google this. Sounds like a good read!!!!

The Fourth Law of Holes | Print Future

Ha Ha. Only you.

[marcus300]

Good morning beasts and beasties, hope it’s a good one for you. Commencing work in a few. Good and sore from back yesterday. Hoping to hit shoulders today but may have to settle for cardio and shoulders manana.
Hope everyone has a good one.
AG get some rest and AG time, man. All work and no play makes Jack a dull boy.
Nach, hope the neck/shoulder is healing up.

Good seek that muscular pain Trail sounds great well done

[marcus300]

Work is insane for me, so many project on a personal level and professional but not as bad as AG workload, that guy is work horse!!

Just managed biceps today at home

Standing DB curls
3 warm up sets with little rest between sets
2 working sets with 1 dropset

standing bent over concentration curls
2 feel sets - little rest
2 working sets plus 1 drop all to failure

db hammer curls
2 feel sets
2 working sets right down to halfs and quarters

db wrist curls
2 sets to failure hitting high end reps scale for me

Only did biceps because I can

Size as been packing on me after my illness and I actually thought id struggle but I am trying to lose size again now, I need to drop weight its not good for me walking around like this. I think my internal organs weight more than I think lol lol

I love reading your training session guys even though I don't post mine daily, reason being I don't train like I use to anymore I am probably getting in the gym 3 times per week now and things are moving forward. I still get a lot of motivation from reading your session and Kel your body is amazing mate at repairing I thought mine was strange but wooow your progress tells me you got some good chemicals knocking around your blood stream what are doing you proud.

Glad to see Trail back in the house for his rebuild, I like seeing guys restart again - go get that anger and use it in a productive manner mate.

Well I might pencil in legs for tomorrow so I am planning on destruction

[MuscleScience]

Work is insane for me, so many project on a personal level and professional but not as bad as AG workload, that guy is work horse!!

Just managed biceps today at home

Standing DB curls
3 warm up sets with little rest between sets
2 working sets with 1 dropset

standing bent over concentration curls
2 feel sets - little rest
2 working sets plus 1 drop all to failure

db hammer curls
2 feel sets
2 working sets right down to halfs and quarters

db wrist curls
2 sets to failure hitting high end reps scale for me

Only did biceps because I can

Size as been packing on me after my illness and I actually thought id struggle but I am trying to lose size again now, I need to drop weight its not good for me walking around like this. I think my internal organs weight more than I think lol lol

I love reading your training session guys even though I don't post mine daily, reason being I don't train like I use to anymore I am probably getting in the gym 3 times per week now and things are moving forward. I still get a lot of motivation from reading your session and Kel your body is amazing mate at repairing I thought mine was strange but wooow your progress tells me you got some good chemicals knocking around your blood stream what are doing you proud.

Glad to see Trail back in the house for his rebuild, I like seeing guys restart again - go get that anger and use it in a productive manner mate.

Well I might pencil in legs for tomorrow so I am planning on destruction

Do yoga and biking like Dorian does.

[clarky.]

Hi fellas/Girly, did shoulders and traps the night. Not much but went good.

Db side raises 1 set drop 2 sets

Seated press 2 sets drop 1 set

Rev pec dec 2 sets

Machine shrugs db grip 3 sets

Done. Nothing great a know but it was heavy and to the point.

[clarky.]

Do yoga and biking like Dorian does.

He does a lot of that.

[TRA]

He does a lot of that.

[clarky.]

Hahaha.

[TRA]

Hi fellas/Girly, did shoulders and traps the night. Not much but went good.

Db side raises 1 set drop 2 sets

Seated press 2 sets drop 1 set

Rev pec dec 2 sets

Machine shrugs db grip 3 sets

Done. Nothing great a know but it was heavy and to the point.

Trying to figure out a new shoulder routine. Don’t tolerate a lot of barbell stuff, so alternate between DB and cable. Do you get good results with the simple approach? I noticed you put the compound between isolations, and also no anterior delt. My anterior delt is most responsive so it psychs me into wanting to do it, vs lateral which just won’t seem to pop my delts. How do you think your routine does for you? Maybe less is more if the intensity is there?

[Capebuffalo]

So glad I entered a comp I can commit about 60% to so far.
Your a slave to money then you die.

[marcus300]

Do yoga and biking like Dorian does.

I already do biking and contemplating yoga

[marcus300]

Getting ready for legs, fuelling up and getting into the right mental state before an onslaught

[NACH3]

whats up guys and girl

i went to a rekei specialist yesterday did a lot of hands on and said immediately the my R side is very hot releasing tons of it and has a lot thats imflamed... so much so i created such a strong R side of my back b/c i thought i was doing the opposite my lats come out way lower causing more problems due to the compinsation of R shoulder - totally thought itd be the opposite

well im going to the gym today and doing legs or arms and doing it light 12-20 reps time to get ripped up i guess lol or moreso haha

[marcus300]

whats up guys and girl

i went to a rekei specialist yesterday did a lot of hands on and said immediately the my R side is very hot releasing tons of it and has a lot thats imflamed... so much so i created such a strong R side of my back b/c i thought i was doing the opposite my lats come out way lower causing more problems due to the compinsation of R shoulder - totally thought itd be the opposite

well im going to the gym today and doing legs or arms and doing it light 12-20 reps time to get ripped up i guess lol or moreso haha

Take it easy Nach

[marcus300]

legs was brutal

warm up and stretches, lost of mobility work on ankles and knees.

leg ext
3 warm up sets
1 working set to failure plus 2 forced reps and 2 negs

reverse v squat machine
2 feel sets
2 working sets to failure

the above took it out of me, the weight ive put on recently really put a strain on my cardio system so was taking longer rest periods

went over to the squat and did 2 sets light and practiced my breathing and bracing and getting deep in the hole, this also took it out of me and made me light headed

db pivot lunges
2 working sets to failure, made my legs shake and was nearly sick but held it in

lying leg curls
2 feel sets
1 working set to failure

standing calves
2 working sets- high end reps to failure plus 2 forced

seated calves
2 working set to failure plus 2 forced

back took a hit on the legs so did some weighted ab work, cable crunches and then stretched off but I was shaking in the car and nearly shat myself but all good now

[kelkel]

reverse v squat machine
2 feel sets
2 working sets to failure

I'd really like to try one of those machines.

[TRA]

Morning all. Arms later if the little lady gets home in time. Shoulders yesterday. Had a hard time getting that mind-searing burn yesterday with shoulders at home w/adjustable DB. Couldn’t seem to get that crushing pain w/failure, but at end of workout could hardly lift my arms and today can def tell shoulders were decimated. Wonder if the test/var are responsible for great lift/failure w/o severe pain/burn.

Shoulders
Seated lateral DB raise
2 w/u/feeler
2 working with r/p last set x 2

Seated front DB raise, palms in
1 w/u
1 feeler
2 working set r/p last set x 2

Seated bent over reverse DB flies
1 w/u
1 feeler
1 working set

Seated DB press
2 working sets with little woman helping w/forced reps x 2, complete failure on last set

DB shrugs
2 working sets, high volume due to limited weight on adju DB at home
Slow reps - 2-3 s concentric, 4-5 s eccentric w/10s hold last 2 reps
Got an excellent pump out of this

Reading Marcus’ carb cycling info, plan to initiate today and see how it goes. Mentally preparing for GI onslaught w/carbs.

Hope it’s a good day for everyone!

[marcus300]

I'd really like to try one of those machines.

They are lovely and take nearly all the strain of your lower back, in reverse it does hit the hams and glutes more but really good

[marcus300]

Morning all. Arms later if the little lady gets home in time. Shoulders yesterday. Had a hard time getting that mind-searing burn yesterday with shoulders at home w/adjustable DB. Couldn’t seem to get that crushing pain w/failure, but at end of workout could hardly lift my arms and today can def tell shoulders were decimated. Wonder if the test/var are responsible for great lift/failure w/o severe pain/burn.

Shoulders
Seated lateral DB raise
2 w/u/feeler
2 working with r/p last set x 2

Seated front DB raise, palms in
1 w/u
1 feeler
2 working set r/p last set x 2

Seated bent over reverse DB flies
1 w/u
1 feeler
1 working set

Seated DB press
2 working sets with little woman helping w/forced reps x 2, complete failure on last set

DB shrugs
2 working sets, high volume due to limited weight on adju DB at home
Slow reps - 2-3 s concentric, 4-5 s eccentric w/10s hold last 2 reps
Got an excellent pump out of this

Reading Marcus’ carb cycling info, plan to initiate today and see how it goes. Mentally preparing for GI onslaught w/carbs.

Hope it’s a good day for everyone!

Nice workout and well done on going to failure

[kelkel]

Shoulders and tri's yesterday:

Smith press: 3 sets with drop on last between 8-12 reps
Laterals: 3 working probably 12 ish reps. Side delts feel like they're improving for some reason
Arnold dumbell press: 3 sets 10 reps. Liking these lately. Nice change of pace
Rear delts over incline bench: 3 sets 12-15 ish reps. Still my favorite rear delt movement.

Pushdowns: 3 sets 10-12 reps. Staying a bit lighter as one elbow's been a little sore occasionally
Cable overhead extensions: 3 sets slow reps, 10 ish reps
Rope pushdowns: 3 sets 12-15 reps. These have been a nice change lately as well.

Had to race through the workout (which was good) and pick up my son at the bus stop. Then go directly to the local pharmacy for flu shots. Flu's nasty around here lately.

[TRA]

Nice workout and well done on going to failure

Thanks Marcus, and thanks for taking time to read and comment. I have been training alone for years and recently trying rest/pause and drop sets for failure and HIT. However, yesterday I finally asked the little lady to help with some forced reps on presses and it made a big difference. It was helpful on two counts - one, it did take me as close to complete failure as I have ever been so I am going to ask her to help on other routines as well, especially back day on the Hammer Strength machines and on bis; but more importantly it alerted me to the fact I have more left than I think and need to work even harder on r/p and maybe incorporate drops after r/p, especially with some gear on board. New mindset, always good!

[TRA]

They are lovely and take nearly all the strain of your lower back, in reverse it does hit the hams and glutes more but really good

I haven’t seen that exercise before so googled and wow, looks great. I saw several comments about how it is knee sparing and wonder if I dare try it with my knee?
Can you comment on the foot position? I saw one vid with a guy with his feet straight forward and legs closer together, but another with a more accomplished lifter (by appearance) with feet wider apart and about 45 deg out, with knees going slightly outward. This last one looked to be more effective as he was generating more power than the narrower, feet forward stance. Thoughts??

[kelkel]

If they don't hurt, do them. Just be sure that your knees track directly over your feet and they don't extend beyond your toes.

[kelkel]

but more importantly it alerted me to the fact I have more left than I think

Suprised you I bet.