**Marcus's HIT Dungeon**

[NACH3]

Take it easy Nach

Right on mate! It’s gonna be light work

[NACH3]

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

Was always my favorite squat movement as well it’s awesome Kel!

Marcus, do u go heavy on these or on 2w sets reps at 8-12ish??

[kelkel]

Just got done back work. Went great:

D grip pulldowns medium width: 3 sets 10-12 upright, strict form.
Smith rows over incline bench: 2 sets 8-10 with RP's. Can't help the RP's as this movement pulls the air out of your lungs.
Now for something different:
Standing low cable rows using the rope attachment: 3 sets moderate weight 10-12 reps. Felt the fvck out of these. Hook the rope up to your normal low cable attachment like you're about to do low cable rows. Grab it and lean back for balance with knees bent and back arched and squeeze the hell out of the reps. I'm feeling these already from a little while ago. Can't wait till tomorrow. Needed a new exercise.
Dumbell Rows on Incline bench: 3 sets 10 ish reps
Shrugs: Barbell and dumbell.

Killed it. Serious, it's dead.

[TRA]

Suprised you I bet.

Yep, worked a lot harder today because of it. Awesome

[TRA]

Right on mate! It’s gonna be light work

Haha, take it easy may mean don’t workout to many, haha, love the dedication

[almostgone]

I'm awake and headed to the shop (finally) before heading to work later. Will post up after while but it may be early in the morning.

[TRA]

Arms
Seated DB curls
2 warm up
1 working set r/p

Standing high cable curls
1 warm up
2 working set, last r/p

Standing rope cable hammer curl
1 feeler
2 working set, drops

Bent over cable kick backs
1 w/u
2 working set, r/p last

Standing overhead rope cable extensions
1 feeler
2 working, drops last

Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.

[kelkel]

Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.

Nicely done.

[almostgone]

Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

Crunches- 150
Leg extensions - 50-ish reps to warm up the knees
Deads- 1 light set of 20

Squats:
Dry bar - 1 x 20
Plate/ side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 20, 1 x 17
2 plates /side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

63 minutes.

[TRA]

Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

Crunches- 150
Leg extensions - 50-ish reps to warm up the knees
Deads- 1 light set of 20

Squats:
Dry bar - 1 x 20
Plate/ side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 20, 1 x 17
2 plates /side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

63 minutes.

Nice!

[almostgone]

Nice!

Thanks, Trail. Trying to get back into the EOD lifting routine.

[clarky.]

Morning fellas/Girly, did back last night. Great session destroyed the fucker.

WG pd's 1 set DD

WG seated row 2 sets DD. Cable

Low hammer row 2 sets 1 drop

T bar 3 sets DD

Straight arm pd's 4 sets

Hypers 3 sets

Done. Back is fried this morning, just beed fed and watered so arms ate getting it in about 30min or so.

[marcus300]

Was always my favorite squat movement as well it’s awesome Kel!

Marcus, do u go heavy on these or on 2w sets reps at 8-12ish??

I as heavy as my body lets me but yes i push hard on these

[marcus300]

Just got done back work. Went great:

D grip pulldowns medium width: 3 sets 10-12 upright, strict form.
Smith rows over incline bench: 2 sets 8-10 with RP's. Can't help the RP's as this movement pulls the air out of your lungs.
Now for something different:
Standing low cable rows using the rope attachment: 3 sets moderate weight 10-12 reps. Felt the fvck out of these. Hook the rope up to your normal low cable attachment like you're about to do low cable rows. Grab it and lean back for balance with knees bent and back arched and squeeze the hell out of the reps. I'm feeling these already from a little while ago. Can't wait till tomorrow. Needed a new exercise.
Dumbell Rows on Incline bench: 3 sets 10 ish reps
Shrugs: Barbell and dumbell.

Killed it. Serious, it's dead.

I like very much

[marcus300]

Arms
Seated DB curls
2 warm up
1 working set r/p

Standing high cable curls
1 warm up
2 working set, last r/p

Standing rope cable hammer curl
1 feeler
2 working set, drops

Bent over cable kick backs
1 w/u
2 working set, r/p last

Standing overhead rope cable extensions
1 feeler
2 working, drops last

Crushing workout with good pump, but thick pump, not tight burning pump. VERY intense - seems like all a work up to the last 3-4 reps which is where the gold is.

That's the sweet spot to growth imho. Toooo many drop short when it starts getting tough

[marcus300]

Tolerable lift considering I was off schedule for 5 days or so. Felt good to be lifting. Dang, it was warm yesterday afternoon, but the cool air is moving in now.

Crunches- 150
Leg extensions - 50-ish reps to warm up the knees
Deads- 1 light set of 20

Squats:
Dry bar - 1 x 20
Plate/ side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1 x 20, 1 x 17
2 plates /side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ double pump @ top - Work 1 -13, drop,4+,drop,11, rest pause, 8. Work 2 - 8+ reps.

63 minutes.

Ag rocking the squats. Well done

[marcus300]

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!

Sounds great. Sometimes you just need that slight touch into forced rep zone to stimulate some good growth. If i had to pick one method it would be forced into negs to compete failure on both positive and negative. For me my body explodes doing these but so hard to get a solid partner

[marcus300]

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??

I use my squatting stance which is my best productive way for me to transfer the power within onto the weights. For me i use a wide feet pointing out which is my groove to produce the best results.

I have gone narrow on this and hacks for some detailing work on the sweep but its never really a powerful moment if i do. On the reverse v squat you can really lock in and brace well and you get no knee or back strains even though it does work my lower back muscles its in a good way.

[NACH3]

I use my squatting stance which is my best productive way for me to transfer the power within onto the weights. For me i use a wide feet pointing out which is my groove to produce the best results.

I have gone narrow on this and hacks for some detailing work on the sweep but its never really a powerful moment if i do. On the reverse v squat you can really lock in and brace well and you get no knee or back strains even though it does work my lower back muscles its in a good way.

Wide stance was always much more comfortable for me too... more like a PLer I get much more power transferring from hips and hams too - I’d also do the narrow stance on hacks which are are awesome and at the end do half and and 1/4 reps to burn out the quads

[NACH3]

Haha, take it easy may mean don’t workout to many, haha, love the dedication

Lol I can’t just do nothing Trail

[clarky.]

Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


Standing db curls 1 working DD 8ish

Incline db curls 2 sets drop 2 sets 8ish

Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

Hanging ez bar curls 3 sets 10-15 reps

Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

Incline cg smith 2 sets DD

French press 3 sets could have went a lot heavier but wanted the reps

sit with my back to the pad so facing the wall

Behind head tri ex cg 1 set DD

thumb width each side of the middle of the bar

Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.




Getting there fellas.

[TRA]

Lol I can’t just do nothing Trail

“Might as well do something while you’re doing nothing...” Uncle Rico, Napoleon Dynamite

[TRA]

Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


Standing db curls 1 working DD 8ish

Incline db curls 2 sets drop 2 sets 8ish

Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

Hanging ez bar curls 3 sets 10-15 reps

Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

Incline cg smith 2 sets DD

French press 3 sets could have went a lot heavier but wanted the reps

sit with my back to the pad so facing the wall

Behind head tri ex cg 1 set DD

thumb width each side of the middle of the bar

Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.




Getting there fellas.

Wow, looking good!

[clarky.]

Wow, looking good!

Thank you T, bf still to high but something i am working on lol.

[kelkel]

Getting there fellas.

Stud.

[NACH3]

Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


Standing db curls 1 working DD 8ish

Incline db curls 2 sets drop 2 sets 8ish

Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

Hanging ez bar curls 3 sets 10-15 reps

Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

Incline cg smith 2 sets DD

French press 3 sets could have went a lot heavier but wanted the reps

sit with my back to the pad so facing the wall

Behind head tri ex cg 1 set DD

thumb width each side of the middle of the bar

Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.






Getting there fellas.

Looking thick ya big fuker

[NACH3]

Question fellas and Girly -

My gf is burning a ton of calories daily netting her in the 9-1200kcal intake for the day while not eating all her cals she could be...

I told her to get bw and look at her thyroid - she is 8yrs older and in good shape just holds fat in her midsection - she’s put on a lot of muscle since we’ve met and been w/o

I brought up T3... does she need to cycle this or can she run it longer than say 12wks or so? Obviously if her thyroid comes back hypo she’d be better off on T4 which converts to T3 but if it comes back fine then it’d be a waste to run T4 since it would basically be translating back to her regular 25mcg(ish) of T3 so dosing would be 50ish mcg’s as I’ve heard women can run up to 75mcg of T3 & she does BB’d... any insight guys and girl?

[hollowedzeus]

Lookin good clarky

[clarky.]

Question fellas and Girly -

My gf is burning a ton of calories daily netting her in the 9-1200kcal intake for the day while not eating all her cals she could be...

I told her to get bw and look at her thyroid - she is 8yrs older and in good shape just holds fat in her midsection - she’s put on a lot of muscle since we’ve met and been w/o

I brought up T3... does she need to cycle this or can she run it longer than say 12wks or so? Obviously if her thyroid comes back hypo she’d be better off on T4 which converts to T3 but if it comes back fine then it’d be a waste to run T4 since it would basically be translating back to her regular 25mcg(ish) of T3 so dosing would be 50ish mcg’s as I’ve heard women can run up to 75mcg of T3 & she does BB’d... any insight guys and girl?

Like you said big man, blood work before you can do anything.

[MuscleScience]

Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


Standing db curls 1 working DD 8ish

Incline db curls 2 sets drop 2 sets 8ish

Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

Hanging ez bar curls 3 sets 10-15 reps

Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

Incline cg smith 2 sets DD

French press 3 sets could have went a lot heavier but wanted the reps

sit with my back to the pad so facing the wall

Behind head tri ex cg 1 set DD

thumb width each side of the middle of the bar

Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.




Getting there fellas.

Youre a sharp looking cunt aren’t you?

[marcus300]

Hi fellas, fucking chuffed to fuck. Really!, arm is just about 100% i would say just going by feel. Back to the weight i left off before the injury.


Standing db curls 1 working DD 8ish

Incline db curls 2 sets drop 2 sets 8ish

Db preacher 2 sets left only, 2 sets right with negatives 8-10 reps

Hanging ez bar curls 3 sets 10-15 reps

Behind back BB wrist curls 3 sets no idea how many reps lol to fucking sore to count

Incline cg smith 2 sets DD

French press 3 sets could have went a lot heavier but wanted the reps

sit with my back to the pad so facing the wall

Behind head tri ex cg 1 set DD

thumb width each side of the middle of the bar

Great session fellas really great. Chuffed am getting back to where i was on bi's back to 27.5kg's got a few reps with the 30kg's before the injury so on the up from here i hope.




Getting there fellas.

Nice workout and your getting bigger. It's working

[clarky.]

Thank you fellas, and thank you for being nice always look up to you big boys.

Morning, in bits the day, arms are haning off lol and back and traps are still fried. That will probs be me till tuesday now.

[clarky.]

Nice workout and your getting bigger. It's working

Thanks to you .

[almostgone]

Thank you fellas, and thank you for being nice always look up to you big boys.

Morning, in bits the day, arms are haning off lol and back and traps are still fried. That will probs be me till tuesday now.

Solid fvcking pic, buddy! When's your next wee blast?

[clarky.]

Solid fvcking pic, buddy! When's your next wee blast?

Thank you . I was thinking march ish mate, what about you ? We usually run about the same time.

[songdog]

Good Morning Marcus and the rest of you hitters! Looking good there Clarky keep up the good work!

[clarky.]

Good Morning Marcus and the rest of you hitters! Looking good there Clarky keep up the good work!

Thank you song.

[clarky.]

Ahhh rest day

[almostgone]

Thank you . I was thinking march ish mate, what about you ? We usually run about the same time.

About the second week of February-ish?

[clarky.]

About the second week of February-ish?

..