**Marcus's HIT Dungeon**

[kelkel]

Good morning all. Im still away from home so no training today

Whats everyone else training?

Chest and bi's if my back lets me.

[kelkel]

How are you dealing with these issues on a mental level Kel? I mean, beyond a "it is what it is" approach.

No real clue. I just try to motor on and work around things. This back thing has been a pain in the ass though. Feeling better the past couple days so will try to train in a couple hours. I see the chiro again tomorrow. I've spent a ton of time just hanging off the smith machine stretching my low back out. That helped greatly.

I do question why I still put myself through this torture. Gets to be a love-hate relationship I guess. All the injuries / tears etc are probably my fault as about a year ago a kinda decided to push for a particular goal and it's subsequently been the worst year ever when it comes to injuries. WTF.

I appreciate you asking tarmyg.

[almostgone]

Jeez, think I am burnt out. Heading to the shop in a few. Scarfing down a little food and a small shake.

[marcus300]

Morning people
Keep positive and moving forward
You want it earn it

Unable to train yesterday and won't be doing today

[almostgone]

Got in a decent lift. Will try to punch it in on break/lunch or when I get home today. Shoulder held together really well, so I'm happy!

[almostgone]

Cable laterals - 2 w/u, Work1- (L)- 12 reps, (R) - 14 reps. Rested one minute and kept same weight. Work 2- (L) - 8 reps. (R) - 10 reps.
Seated laterals - Work - 8 reps.
Reverse flyes - 2 w/u, Work 1 - 9 reps @ a newish weight. Dropped a little weight. Work 2- 8.
Shoulder press - 3 w/u, Work 1- 10 reps, drop a little weight, Work 2 - 8 reps. Work 3-7+ reps w/ a slow 10 count negative.
B'bell shrugs - 2 w/u, Work 1 - (front)- 12, Work 2 (rear @ a lower weight)- 9 reps
D'bell shrugs - 7 + reps.

Made a giant set out of the shrugs.
46 minutes.

[almostgone]

https://www.instagram.com/p/BixGpT2BDm5/



Crazy strong ^^^^^

[Eduke93]

https://www.instagram.com/p/BixGpT2BDm5/



Crazy strong ^^^^^

Larry wheels is a monster. He competed start of the year in BB and won overalls! Genetic elite, not so much for bodybuilding but the guy moves the weight so damn fast!!!!

[tarmyg]

Decent day today! My body has been feeling off somehow for a while, not sure how exactly, but I have been trying to push through as much as possible. It's a bit like when you have an infection and your muscles are hurting but I do not have one. Just odd.

Muscle Snatch, 3RM, 55kg
Knee level block snatch, 3RM, 55kg
Bent over row, 5RM, 115kg

Conditioning
100x Double Unders
75x 2-arm Russian KB Swing, 2x20kg
50x Front Squat, 60kg
25x Toes 2 Bar

Romanian Deadlift, 5RM, 120kg

[marcus300]

Poor performance yet again from my side. No training and busy

[almostgone]

Poor performance yet again from my side. No training and busy

There's always tomorrow, boss. Like you have said many times, when you can squeeze in a gym session, dig deep and make that fvcker count.

[kelkel]

Just got back from the chiro appt. Said things look good. Got the green light for legs today he just wants me to take it slow and keep the weight moderate and see how it goes. Was able to do chest and bi's yesterday and it went well. Felt good after about a couple weeks off.

[charger69]

I was recommended to post on here because of the number of ex BBers.
I hope that no one thinks that I am trying to highjack the thread, I am just looking for help.
From the rear, my biceps look OK but from the front, they seem to be lacking something. The length of them as oppose to the height makes them look small. I do not think it is peak as much as fullness. Example: GhettoBoyd has very full biceps.

What can I do to improve on the front pose fullness? Thank you in advance.

[GirlyGymRat]

I only did cardio for an hour yesterday. Will lift tomorrow. Another 1.5 hour massage on Thursday.


Chiropractor couldn’t get a good adjustment last week so had massage Sunday. my back is so tight I’ve decided to get a massage every 1 - 2 weeks to see if they can loosen it within a month or 3. Found a new therapist. She is rough. I need that. Lol

[almostgone]

https://youtu.be/Ba3c6GZcXtg

[almostgone]

https://youtu.be/Y2R2J--NXos

[hollowedzeus]

Good morning folks

[almostgone]

Morning, Zeus!

[Capebuffalo]

Hola mi amigos

[marcus300]

I was recommended to post on here because of the number of ex BBers.
I hope that no one thinks that I am trying to highjack the thread, I am just looking for help.
From the rear, my biceps look OK but from the front, they seem to be lacking something. The length of them as oppose to the height makes them look small. I do not think it is peak as much as fullness. Example: GhettoBoyd has very full biceps.

What can I do to improve on the front pose fullness? Thank you in advance.

Please post here when ever you like, anyone can my friend and its nice to see the photos. Your looking really great and well done on the comp

Your born with what you got and most of the shape and structure of your biceps will be genetic, so what you need to do is just build them bigger, thicker and make sure you prioritise them when your in the gym. Hit them hard like everything depends on it and don't over train them, this is something what can easily be done because many think a pump is building size not in my book of big biceps. You hit them with as much intensity as possible and let them rest and repair don't over train biceps like 98% of people, make it count and leave them alone to repair and build.

Now, once you get another couple of inches on them things will look different then you can try and directly hit the peak with some isolation movements but just build them up mate if you want that part of your body bigger. If its stubborn then hit them with enough force and aggression that they have no alternative but to grow bigger from the stress they are under.

It does look like you have long biceps bellies or they do in that picture so just make them bigger all over because even though you can try and isolate certain areas like the peak its the overall size gain what will make the difference but by all means hit the isolation movements with as much intensity as possible and see how they respond. It might be the picture and angle the shot is taken what makes them look longer but nothing wrong with long biceps they will grow huge.

Also, try pinning your short head a few times and going having a serious bicep workout get some movement going on and make them grow. Stick with the basic's and don't start changing things around once they start growing, stick with it and keep upping the intensity to increase the process going.

[kelkel]

Your born with what you got and most of the shape and structure of your biceps will be genetic, so what you need to do is just build them bigger, thicker and make sure you prioritise them when your in the gym.

That sums up what I would have said nicely.

[charger69]

Please post here when ever you like, anyone can my friend and its nice to see the photos. Your looking really great and well done on the comp

Your born with what you got and most of the shape and structure of your biceps will be genetic, so what you need to do is just build them bigger, thicker and make sure you prioritise them when your in the gym. Hit them hard like everything depends on it and don't over train them, this is something what can easily be done because many think a pump is building size not in my book of big biceps. You hit them with as much intensity as possible and let them rest and repair don't over train biceps like 98% of people, make it count and leave them alone to repair and build.

Now, once you get another couple of inches on them things will look different then you can try and directly hit the peak with some isolation movements but just build them up mate if you want that part of your body bigger. If its stubborn then hit them with enough force and aggression that they have no alternative but to grow bigger from the stress they are under.

It does look like you have long biceps bellies or they do in that picture so just make them bigger all over because even though you can try and isolate certain areas like the peak its the overall size gain what will make the difference but by all means hit the isolation movements with as much intensity as possible and see how they respond. It might be the picture and angle the shot is taken what makes them look longer but nothing wrong with long biceps they will grow huge.

Also, try pinning your short head a few times and going having a serious bicep workout get some movement going on and make them grow. Stick with the basic's and don't start changing things around once they start growing, stick with it and keep upping the intensity to increase the process going.

Thank you sir!!!!!!!! A very comprehensive explanation.


Sent from my iPhone using Tapatalk

[marcus300]

Morning people
How are things going with training and life?

[cousinmuscles]

Tuesday;
Db bench 60kg x 3,3,4
Incline db 45x 11,10,9
Dips +40kg x 12,10,9
Reverse ezbar curl 35x12,12,12

Yesterday;
Box squats 180kg x 3,3,3
Good morning concentric start 160kg x 3,3,3
Glute ham raise 25,25,25,25
Standing cable crunch 41kg x 30,30,30

[hammerheart]

Morning people
How are things going with training and life?

As for training is going great, trained consistently for about 6 weeks so far, that hasn't been possible for like the last five years.

Strength has been increasing every workout and maxed out my limited home setup, so visited a rather decently equipped gym nearby and I'm joining in a few days.

What would you think of training chest without presses? I hate them (especially, flat with a BB), it just seems I don't have the suitable mechanics. Triceps also a prominent weak point in that they fatigue easily, just the isometric activation during chest flies is enough to get them sore. All I include is some incline presses.

One month chest progress below

[tarmyg]

Fun day at another gym today. Except for taking a while to get going as it took me a while to find all the equipment I wanted to use it was a lot of fun. Worked Chest and Arms. While working arms this huge older guy starts working his back and he looked great, great is honestly not big enough of a word, amazing is more like it. After a while, I asked had to ask him how old he was and he was 68. Told him I want to be him when I grow up which put a huge smile on this guys face.

Good workout all in all and fried my chest and arms as much as humanly possible.

[kelkel]

While working arms this huge older guy starts working his back and he looked great, great is honestly not big enough of a word, amazing is more like it. After a while, I asked had to ask him how old he was and he was 68. Told him I want to be him when I grow up which put a huge smile on this guys face.

That's awesome!

[kelkel]

As for training is going great, trained consistently for about 6 weeks so far, that hasn't been possible for like the last five years.

Strength has been increasing every workout and maxed out my limited home setup, so visited a rather decently equipped gym nearby and I'm joining in a few days.

What would you think of training chest without presses? I hate them (especially, flat with a BB), it just seems I don't have the suitable mechanics. Triceps also a prominent weak point in that they fatigue easily, just the isometric activation during chest flies is enough to get them sore. All I include is some incline presses.

One month chest progress below

So why not pre-exhaust with your fly type movements first so the weight on presses is lighter and thus probably mechanically better? Hopefully the gym you plan on joining will have some machines that you like!

[kelkel]

Backtrack to Wednesday's leg workout post chiropractor visit. The usual stuff, just kept the compounds lighter:

Extensions: Normal weight, 15-20 ish reps, 3 sets
Verticals: Plate or so lighter with reduced ROM for 2-3 sets 15 reps or so. Glad to be able to do them.
Squats: 2 sets light weight for 12 ish reps. Didn't want to push these either in weight or reps
Dumbell single leg lunges: 3 sets about 20 reps each.

Felt good.

Now on to today. First shoulder and tri workout in a couple weeks. Went great and felt the same:

Smith presses: 4 sets 8 ish reps w/drop on last
Dumbell laterals: 4 sets 12-15 reps quick pace
Rear lat's over bench: 3 sets 15 ish reps
Leaning single arm lateral raises: 2 sets 15 reps.

Feeling it. Hopefully sore later.

[Back In Black]

Morning people
How are things going with training and life?

Training is ok, no more no less.

Life is in slight turmoil.

[hammerheart]

So why not pre-exhaust with your fly type movements first so the weight on presses is lighter and thus probably mechanically better? Hopefully the gym you plan on joining will have some machines that you like!

Plenty of good equip - brand life fitness - otherwise I'd have stayed home, digging the cables for my chest development. Only one squat rack but none using it, I'll make my second home there lol.

I hit failure on flies, more than doubled working weight in six weeks I'm in, and since I feel it growing every day, I'd say it's working.

[kelkel]

Plenty of good equip - brand life fitness - otherwise I'd have stayed home, digging the cables for my chest development. Only one squat rack but none using it, I'll make my second home there lol.

I hit failure on flies, more than doubled working weight in six weeks I'm in, and since I feel it growing every day, I'd say it's working.

That's great to hear Biz! But it's still hard to beat compound movements for overall chest growth. Find a machine you like and kill it.

[marcus300]

As for training is going great, trained consistently for about 6 weeks so far, that hasn't been possible for like the last five years.

Strength has been increasing every workout and maxed out my limited home setup, so visited a rather decently equipped gym nearby and I'm joining in a few days.

What would you think of training chest without presses? I hate them (especially, flat with a BB), it just seems I don't have the suitable mechanics. Triceps also a prominent weak point in that they fatigue easily, just the isometric activation during chest flies is enough to get them sore. All I include is some incline presses.

One month chest progress below

I'd agree with Kel, you sound perfect for a pre exhaust attack on chest but your going to have to over come that you aren't built for doing chest thing If your triceps are burnt out really quickly then just go with it and build those triceps up so they get stronger and they don't start burning out when doing chest.

Also, you need to do some compound movements and not just do cables. Its not going to do it in the long run all your experiencing is a pump and you need to really stimulate your chest via some hard heavy compound movements. You don't have to do BB bench press stick with bells because it will be slightly easier on the triceps if you do. If you don't lock out at the top and when your pressing them slightly bring them in so they nearly touch at the top. This needs to be done in one smooth movement so you don't lock out and they slowly come together on the rep this will help divert the stress more of the chest and off the triceps, even though your tris will always get hit it will help.

Get under some db's whether its flat or incline -I'd say go with incline and do some working sets Bizz. If you have already done flys your chest is warm so the feeler set may only last once and then do one working set to failure get a spotter so you can go with forced reps at the end or just drop them and dropset down to lighter bells and rip another few reps out under control, moving the bells in a way were your chest is being activated more. You body will always try and find a easier route but don't let it stick with it and force the set out. From this you will be able to build more sets and more muscle because forget your body mechanics you need to do the compound movements end of story otherwise as you get bigger you will go out of proportion. Use db's build and do a pre exhaust routine and try your best to stim the chest. Your doing fly's because its easy but if you want to get a bigger chest and build some muscle your going to have to do some compound movements. Its fine if there are machines at this new gym you can use those but attack the set with so much power and control and trust me this wont take long if your head is in the right area. Fuk your tris off just tell them to go away and cope with the onslaught of chest day

[marcus300]

Training is ok, no more no less.

Life is in slight turmoil.

Yeah I hear you mate, life can get out of control sometimes. Is it work, money, women or family related? or a mixture of all of them

[almostgone]

Morning, all. Terribly long day yesterday and also had a weird twanging/snapping sensation in my l. hamstring.
Don't think anything is torn. I just pushed a big chunk of bar stock with my leg and it happened. Believe it is just sticky tissue? Kind of felt like when you get a really good pump in your arms and you reach for something and you get a pinching feeling in your triceps, but more noticeable and I could hear it.
Massage tomorrow. The massage lady just moved to a new place and I hope she has her ceiling poles put up and she stomps me senseless. May get in some back and arm work pre-massage.
Holding off on squats until Saturday at least, will see how things go.
Working all weekend.

Kel, sorry about the hamstring post. Lots of respect for you, but definitely am NOT trying to emulate your injuries.

[Back In Black]

Yeah I hear you mate, life can get out of control sometimes. Is it work, money, women or family related? or a mixture of all of them

Women mate. Everything else is hunky dory.

Usually I have a nice simple life. I like it that way. Then something, not very often, comes along and messes with it.

[tarmyg]

Women mate. Everything else is hunky dory.

There's a shocker!

[marcus300]

Women mate. Everything else is hunky dory.

Usually I have a nice simple life. I like it that way. Then something, not very often, comes along and messes with it.

That's bad news. Hope it gets better soon mate

[hammerheart]

I'd agree with Kel, you sound perfect for a pre exhaust attack on chest but your going to have to over come that you aren't built for doing chest thing If your triceps are burnt out really quickly then just go with it and build those triceps up so they get stronger and they don't start burning out when doing chest.

Also, you need to do some compound movements and not just do cables. Its not going to do it in the long run all your experiencing is a pump and you need to really stimulate your chest via some hard heavy compound movements. You don't have to do BB bench press stick with bells because it will be slightly easier on the triceps if you do. If you don't lock out at the top and when your pressing them slightly bring them in so they nearly touch at the top. This needs to be done in one smooth movement so you don't lock out and they slowly come together on the rep this will help divert the stress more of the chest and off the triceps, even though your tris will always get hit it will help.

Get under some db's whether its flat or incline -I'd say go with incline and do some working sets Bizz. If you have already done flys your chest is warm so the feeler set may only last once and then do one working set to failure get a spotter so you can go with forced reps at the end or just drop them and dropset down to lighter bells and rip another few reps out under control, moving the bells in a way were your chest is being activated more. You body will always try and find a easier route but don't let it stick with it and force the set out. From this you will be able to build more sets and more muscle because forget your body mechanics you need to do the compound movements end of story otherwise as you get bigger you will go out of proportion. Use db's build and do a pre exhaust routine and try your best to stim the chest. Your doing fly's because its easy but if you want to get a bigger chest and build some muscle your going to have to do some compound movements. Its fine if there are machines at this new gym you can use those but attack the set with so much power and control and trust me this wont take long if your head is in the right area. Fuk your tris off just tell them to go away and cope with the onslaught of chest day

So you say isolate pecs first, then compound? I never used cabled but I expect them to be lighter on triceps vs flies cause I won't be holding the weight against gravity, not sure if I'm getting the vectors right, but that should ease things, cause they won't be as exhaust when I approach bench.

I mind upper chest development preferentially, with the gynoid look I have I'd totally ditch the flat bench, so incline be it.

DBs at the gym go up to 45kg, so plenty of room for improvement, it will be a long time before I press with those I believe.

Not sure about the spotter, when I visited I was the biggest folk around there, even seen one average muscled guy flat bench press with 8kg bells, which made me noddle a bit. Maybe, I can scare them away so I have more space for working out...

Also, the time you were gone I was looking for one post of yours about trap shrugs, sounds easy apparently, just shrug, but I feel I'm not doing it right, maybe if you care to repost... this is my current traps/back situation, what do you think




Lats improvement has been lagging, kinda hard to hit them with db/bb rows alone, that's what I can do at home. My grips also keeps failing towards end of a back session, so I can't finish the job, was thinking aiding with straps, it's a problem with shrugs also.

[almostgone]

Damn good massage. Got in a bit of arm work since that didn't aggravate the hammy. Will post up when I get a break at work early Saturday morning.