**Marcus's HIT Dungeon**

[almostgone]

Bah, very busy. Will post up my mini arm session in a bit or when I get off work.

Morning, all!

[marcus300]

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

Attachment 172882Attachment 172881


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.

Yes pre exhaust is were you will do an isolation movement first before a compound so basically you pre-fatigue the muscle tissue. Its an excellent training method what ive used for many years on certain body parts. Your making the muscle work extremely hard because its been pre fatigued beforehand. Its also great for building strength infact its rather remarkable for this and how strong you can get by implementing this style of training and it can get you over a certain sticking point by forcing the muscle into areas its not use to. You can use cables or db's for flys either will do fine just make sure you really dig deep on each isolation and compound sets.

Your ripped to the bone Bizz and look well you just need more overall mass and size and you will look amazing so this is were the training comes into it

I don't know which post you mean about shrugs but they are easy enough to do - if your having issues with grip on back day then you need to get some straps. Once you get these you will be able to let the hands and arms be like hooks and then you will be able to get that mind muscle connection going which is vital with back. Depends how you go about doing your shrugs but your right you just shrug up in a control manner squeezing your traps and slowly coming back down, just try and touch your ears with your shoulders and try and just move your delts in a way were your traps are forced to work. You will be able to feel this when you have a light weight on and your playing around warming up on them, you will find your groove where your traps are fully isolated and worked then you stick some weight on with your traps and shrug. You can also do these behind your back which I personally love and are ideal for making sure your hitting your traps because your shoulders are in a certain position so your traps do all the work.

At the gym they will have many different back machines so use them and think about your back while your doing the movement. Try and visualise your back working and don't let the arms take over make sure you always get the back to do most of the work again this is mind muscle connection which will come in time. Any back movement make sure your back is straight of slightly curved at contraction peak, if its bent your arms are doing the work and not your back you need to try and think your crushing a walnut between your lats and remember your arms are just hooks, straps will help this while your forearms build up the strength.

[hammerheart]

Thanks marcus, will apply.

Always informative and motivating to pick on your training brain

[charger69]

Leg workout today:
Smith squats (isolate quads)- 20,15,12,10,8
Tri set (4 sets)- leg press close 15, leg press wide 15, hack 15,12,10,8, lunges 15
Triset (4 sets)-Leg extension ( rep pause 30
Reps 10 second contraction after every 10
Reps, I leg press 15,12,10,8, adductor 20
Reps
Db heel
Elevated stiff leg deadlift 15,12 10,8
Superset ( 4 sets) standing calf (15 pointed out, 15 pointed in), seated calf 20 reps

I am going to make them grow one way or another!


Sent from my iPhone using Tapatalk

[tarmyg]

Worked back today taking advantage of having access to this amazing gym. Tried to hit the back from every single angle and apparently were so successful at it I'm sitting here with a back that keeps cramping up. Amazing feeling!

There is at least 50% women lifting heavy at this gym which is a huge change for me training in India where almost no women do that. Very nice to see.

[almostgone]

Friday's mini arm session.


Preacher curls - 2w/u, Work1- (L)- 7, drop, 3+, drop, 3, drop, 4+. ( R) - 11,drop,3+, drop,5+,drop,3+. Work2- (L)- 4+,drop,3,drop,8+. (Dropped too much on last drop). (R) - 5,drop,3+,drop,5+,drop,3+
Super 21s w/dry Oly bar and spin lock collars - 1 set
Seated hammer curls- 8, drop, 8.
Triceps pressdown - 3 w/u, Work 1 - 10. Drop weight. Work 2 - 8. Drop weight. Work 3- 7
Close grip bench - 3 w/u, Work 1- 10 reps. Drop. Work 2- 8 reps.

35 minutes.

Massage went well. Didn't mention the hamstring problem but pm the massage lady's initial drive around the block she noticed it and my lower back. Gav me a "holy sh!t, what happened here?" and started easing into it.
I do recall flipping over an old set of disc harrows that I was thinking about taking the oxy/acetylene to ams salvaging the metal and use the discs for long range targets. Have a feeling that is what aggravated the hammy.
Does feel better post-massage though.

[hollowedzeus]

I really badly want a massage. How much is it for yourself ag? My girlfriend driving her elbows into my back doesnt cut it but it feels good

Also morning freaks

[Back In Black]

I really badly want a massage. How much is it for yourself ag? My girlfriend driving her elbows into my back doesnt cut it but it feels good

Also morning freaks

AG gets it free because he is such an unusual lab rat

[marcus300]

Morning people

What's the plan for the week?

[almostgone]

I really badly want a massage. How much is it for yourself ag? My girlfriend driving her elbows into my back doesnt cut it but it feels good

Also morning freaks

AG gets it free because he is such an unusual lab rat

...


LOL, she has given me a few pro bono sessions because I usually keep her laughing the whole time. She normally charges $90 for 90 minutes, but she generally runs over a tad so I throw a little extra compensation her way.
It is well worth it, Zeus, especially if you have any tightness or feel bound up. I couldn't squat at all and could barely do deads when I first went to see her.

Just ask around for a good massage therapist in your area that does deep tissue work and have a go at it. An hour session would probably be gracious plenty for your first time.

[almostgone]

Morning people

What's the plan for the week?

Time to get back to busting my @ss in the shop to call my nerves.
They are starting to let some of the people go again here at work and unfortunately I have gotten to be pretty close with a few of the ladies. No hanky panky type stuff, but they are really good girls/ladies and it fvcks my head up to see the anxiety in their faces.

[almostgone]

Has anyone spoken with Sir Clarky? Hope he hasn't gone fishing and caught that Loch Ness doohickey they have over there.

[marcus300]

Time to get back to busting my @ss in the shop to call my nerves.
They are starting to let some of the people go again here at work and unfortunately I have gotten to be pretty close with a few of the ladies. No hanky panky type stuff, but they are really good girls/ladies and it fvcks my head up to see the anxiety in their faces.

Has anyone spoken with Sir Clarky? Hope he hasn't gone fishing and caught that Loch Ness doohickey they have over there.

Spoke with Clarky late last week
He's busy as fuk and also training hard and doesn't have much spare time lately but will be back soon

[hammerheart]

What about NACH? I don't see him around here anymore.

[marcus300]

What about NACH? I don't see him around here anymore.

Ive spoken to him not long ago, he needs some time for himself.

[almostgone]

Spoke with Clarky late last week
He's busy as fuk and also training hard and doesn't have much spare time lately but will be back soon

Just dropped an email his way.

[almostgone]

I see Ms. PeanutButterDC is reading through the thread. Would love to have you join in the thread, young lady!

[marcus300]

I see Ms. PeanutButterDC is reading through the thread. Would love to have you join in the thread, young lady!

Yes I can see her, I wonder which page she is on?

Peanut we can see you

you doing ok?

[Eduke93]

I really badly want a massage. How much is it for yourself ag? My girlfriend driving her elbows into my back doesnt cut it but it feels good

Also morning freaks

£50 for a very special massage from where i am in the UK... Happy ending is offered, not talking from experience.... Can hook you up Zeus lol

[cousinmuscles]

Forgot to post some training

last Thursday
seated db press 50kg x 5,5,7
pullups +15kg x 10, H grip +15kg x 10, WG +15kg x 7, close grip underhand +15kg x 7?
lying db rear delt raise 7 or 6kg x 20,20,20
seated calf raise
leg press calf raise

last night
deadlifts 240kg x 3, 250x0, 240x0
SLDL 210kgx1
glute ham raise +20kg x 10,10,10
barbell row 140kg x 8,8,8
medicine ball crunches varying angles x 25,20,20

notes about deads: since switching gyms my deads went down but not the other lifts, due to change in types of plates and flooring. I then got the same numbers with bumper plates, but not with the thinner plates. Now I am at the same level with the thinner plates... while my other lifts have gone up, so I guess its a new +2 rep PR for 240kg.

Another note, this friendly oly lifter/crossfit guy in the gym keeps suggesting stuff but he thinks he knows more than he really does. I am too open minded and this is the second time I botch something due to trying what he suggests. This time I tried an additional set on deads after I had already fried myself, he's good at motivating you but one all out set is still an all out set... and I ended up botching my SLDL because of this.

[Eduke93]

Forgot to post some training

last Thursday
seated db press 50kg x 5,5,7
pullups +15kg x 10, H grip +15kg x 10, WG +15kg x 7, close grip underhand +15kg x 7?
lying db rear delt raise 7 or 6kg x 20,20,20
seated calf raise
leg press calf raise

last night
deadlifts 240kg x 3, 250x0, 240x0
SLDL 210kgx1
glute ham raise +20kg x 10,10,10
barbell row 140kg x 8,8,8
medicine ball crunches varying angles x 25,20,20.

What sort of split do you do cousin, looks interesting!!

[cousinmuscles]

What sort of split do you do cousin, looks interesting!!

I alternate between two exercises for each lift and then switch exercises every 6-10 weeks (I go by feel but now that I am on Nebido I will just figure out how long I need inbetween cycles for my bloods to come back the same and adjust exercise rotation thereafter in accordance with cycles/gains/progress but in general an exercise is good for 6-8 weeks, thats 3-4 times when done every other week, then I have to change to make gains, accomidation occurs quickly with me)

Sunday:
Deadlifts OR rack deads
SLDL
Heavy glute ham raise
Barbell row
abs

Monday:
Close grip bench OR DB bench
Barbell incline OR DB incline
Dips low reps OR 8-12 reps
Barbell curls OR reverse curls

Wednesday
Box squats with pause OR front squats
Good mornings starting eccentric OR starting normal
Leg press OR sled push
Glute ham raise 100 total reps
abs

Thursday
Seated DB press OR smith machine shoulder press
Pullups varying grips
upright rows or laterals or rear delt
seated and straight legged calf raises

Usually I do one all out set on the first exercise and focus on just making PRs but lately I have changed this to going to absolute failure on the last of three sets to get more volume, but for deadlifts it will stay one all out set, it is too taxing otherwise and dangerous as form goes shit.

On TRT barely any gains are made, need a whole damn exercise rotation cycle and more to gain a rep. Better than natty when my test was below 400 ng/dL, it took a year to make that progress and only in half the lifts lol. On cycle though, once the test has kicked in, its a PR every workout, +10kg same reps on squats/deads like an everyday thing lol.

[Eduke93]

I alternate between two exercises for each lift and then switch exercises every 6-10 weeks (I go by feel but now that I am on Nebido I will just figure out how long I need inbetween cycles for my bloods to come back the same and adjust exercise rotation thereafter in accordance with cycles/gains/progress but in general an exercise is good for 6-8 weeks, thats 3-4 times when done every other week, then I have to change to make gains, accomidation occurs quickly with me)

Sunday:
Deadlifts OR rack deads
SLDL
Heavy glute ham raise
Barbell row
abs

Monday:
Close grip bench OR DB bench
Barbell incline OR DB incline
Dips low reps OR 8-12 reps
Barbell curls OR reverse curls

Wednesday
Box squats with pause OR front squats
Good mornings starting eccentric OR starting normal
Leg press OR sled push
Glute ham raise 100 total reps
abs

Thursday
Seated DB press OR smith machine shoulder press
Pullups varying grips
upright rows or laterals or rear delt
seated and straight legged calf raises

Usually I do one all out set on the first exercise and focus on just making PRs but lately I have changed this to going to absolute failure on the last of three sets to get more volume, but for deadlifts it will stay one all out set, it is too taxing otherwise and dangerous as form goes shit.

On TRT barely any gains are made, need a whole damn exercise rotation cycle and more to gain a rep. Better than natty when my test was below 400 ng/dL, it took a year to make that progress and only in half the lifts lol. On cycle though, once the test has kicked in, its a PR every workout, +10kg same reps on squats/deads like an everyday thing lol.

Nice C.

Very methodical. Sounds taxing though... lots of compound work! Guessing that's what has built that big back of yours...

[cousinmuscles]

Nice C.

Very methodical. Sounds taxing though... lots of compound work! Guessing that's what has built that big back of yours...

Its the angles bro, and low body fat and small waist. But the picture turned out awesome...




Seriously I'm not big, but when low bodyfat I look damn good lol, I'm 5ft7/170cm too that helps

[Eduke93]

Its the angles bro, and low body fat and small waist. But the picture turned out awesome...




Seriously I'm not big, but when low bodyfat I look damn good lol, I'm 5ft7/170cm too that helps

Solid back man...

That's one of the beauties of low body fat, you don't need to be heavy to look huge. Hence why i'm cleaning up a tad... Some guys get so big and soft they don't even look like they lift!!

[charger69]

I had a back problem and went to a person who does neurokinetic and myofascial trigger points and release techniques. I was 2 weeks that I could not stand up straight. After the first session, I could dance afterwards. It was like a miracle.
He also stated that my quadratus lumboris would not show because there was an imbalance. He did his magic and released the trigger point to balance them.
I noted in my last competition that it is beginning to show. I thought that it was my back operation that was preventing it from showing.
Other than deadlifts, what other exercises can I use to get the Christmas tree more pronounced?


Sent from my iPhone using Tapatalk

[tarmyg]

Hi everyone. Worked out today and truly noticed that doing overhead squats is almost impossible. I get massive pain in my hand at even light weights. Not sure how to troubleshoot it. Open to ideas if anyone got them.

Training
Back Squat, 5RM, 130kgx5, 125kgx5, 117kgx5
Snatch balance, 5RM, 50kgx5
Pull-ups, 5RM, 20kgx4, 17.5kgx4, 15kgx5

Conditioning
100 Back Squats at 43kg for time

Midline
GHD Situps, 25-20-15-10-5

[GirlyGymRat]

Hi T, pain in hand....thinking tendon?????

[GirlyGymRat]

I actually worked out. LoL. Today was cycle class. Forgot my elastic compression band and irritated meniscus....a lot. Cycle bothers it more than anything else I do.

Leaving for vacation in a couple days with a gym near by so hoping to squeeze in 2-3 workouts.

Getting weekly DEEP tissue massages trying to breakup the middle back. Very painful massages which is needed. I’m in for 2 months of weekly massage bc chiropractor can’t adjust I am that tight. He’s a big young strong dude and no can move.

[GirlyGymRat]

I see Ms. PeanutButterDC is reading through the thread. Would love to have you join in the thread, young lady!

Yes please. I need some more chichas

[cousinmuscles]

I actually worked out. LoL. Today was cycle class. Forgot my elastic compression band and irritated meniscus....a lot. Cycle bothers it more than anything else I do.

Leaving for vacation in a couple days with a gym near by so hoping to squeeze in 2-3 workouts.

Getting weekly DEEP tissue massages trying to breakup the middle back. Very painful massages which is needed. I’m in for 2 months of weekly massage bc chiropractor can’t adjust I am that tight. He’s a big young strong dude and no can move.

I should be getting deep tissue massages and going to a chiro myself too...

todays training
close grip bench 130kg x 2,2,2
incline barbell 100kg x 5,5,6
dips +50kg x 8,8,6
bb curl 50kg x 6,6,6

[PeanutbutterDC]

I see Ms. PeanutButterDC is reading through the thread. Would love to have you join in the thread, young lady!

Oh, hey! Just getting a feel.for the thread. It's a bit of everyone posting what they're up to?

[kelkel]

Yes please. I need some more chichas

Know the feeling.

[kelkel]

Oh, hey! Just getting a feel.for the thread. It's a bit of everyone posting what they're up to?

The focus is hard core training but as with all threads it can literally go anywhere. Basically members helping members achieve their training goals with advice and motivation. Plus a bit of humor....

[Eduke93]

Good morning monsters.

Arm destruction tonight and cardio.

Cable rope hammer curls super set rope push downs 3x 10-12 1x Drop Set
Dbell curls super set weighted close grip push ups 3x 8-10 1x RPS
Preacher Curls 4x10-12
Triangle grip push downs 4x10-12

Will throw is some cable crunches/leg lifts at the end too!!

[almostgone]

Yes please. I need some more chichas

I'm all in favor of the chicas!

[almostgone]

Oh, hey! Just getting a feel.for the thread. It's a bit of everyone posting what they're up to?

Yes ma'am! Most of us favor some form of HIT depending on injuries, etc. but there's a broad range of training styles.
Lots of good natured humor as Kel mentioned. We all tend to laugh together and suffer... together.

[marcus300]

Finally got inside a gym this morning

Decided to attack legs

Foam rolling first
ankle stretches and hamstrings

Leg extension 5 sets
reverse V squat 2 feel sets - 2 working sets
db lunges - one leg at a time 3 sets
lying leg curls - 2 sets working
stiff leg deads dbs - 2 working sets

Gassed out and wasn't my best workout, lost a lot of stamina but got it finished

[tarmyg]

Hi T, pain in hand....thinking tendon?????

Yeah, can't figure it out. I'll take some pictures and circle the pain areas to make it more clear. Literally could not overhead squat 95lbs for more than 20 reps without having to drop the bar. It only hurts in the receiving position so in the bottom part of the squat.

[hollowedzeus]

Yeah, can't figure it out. I'll take some pictures and circle the pain areas to make it more clear. Literally could not overhead squat 95lbs for more than 20 reps without having to drop the bar. It only hurts in the receiving position so in the bottom part of the squat.

...