**Marcus's HIT Dungeon**

[Igifuno]

Hitting my shoulders hard last week aggravated my cuff injury it when worse after chest, had some good DOMS but I can feel the injury after its all settled down. Must of really took myself to the limit, lucky I didn't fuk it up again.

I've been feeling a lot of inflamation in my cuffs as well, particularly during shoulder and chest movements. I've been slacking on cuff excersises mainly due to the fact that it makes them hurt, so I've decided to incorporate them on leg day, beginning yesterday and will continue to do so each week.

[Fcastle357]

Smith Military Behind Neck
135x10 225x5 drop x 5

DB Side and Front Raises
30x8 40x4 drop x4

Hammer Strength Press
185x11

Revers Grip DB Rear Delt
40x10. 50x8

It seems like I'm fighting a losing battle here with the younger guys. Everyday y'all all look bigger and better. It does however give me motivation. Thanks to all the regulars who post here and Marcus and Kel for leadership and guidance.

<img src="http://forums.steroid.com/attachment.php?attachmentid=146140"/>

Don't too hard on yourself cape. I know we all want to be bigger and better than the next guy but I have to remember to just be better than I was the day before. I can't control how someone else trains or how they supplement. I can only improve myself. Trust me you inspire cape. Every now and than I check your transformation pics and get some motivation!

[marcus300]

I've been feeling a lot of inflamation in my cuffs as well, particularly during shoulder and chest movements. I've been slacking on cuff excersises mainly due to the fact that it makes them hurt, so I've decided to incorporate them on leg day, beginning yesterday and will continue to do so each week.

Ive not felt to bad since ive been doing pre exhaust, my shoulder size has come down a bit due to holding back for the first weeks of the injury but now I feel good, I will just have to be careful and take inconsideration I may not be able to go all out on them at this stage.

[bikeral]

Yeeaa biker good to see you in here man. Glad you got in there and killed it today.

Take some time and read through the entire thread. It'll take several days but you'll get a lot out if it.

Thanks bro, I'm all in. I'll be reading daily.

Lost?

I spend so much time here though maybe I should give this weightlifting thing a try.

Thanks i'm really glad your getting something out of it. Doesn't matter what parts so long as your learning and getting motivated that's all good,

Thanks Marcus I'm looking forward taking the training to the next level using your principles.

It seems like I'm fighting a losing battle here with the younger guys. Everyday y'all all look bigger and better. It does however give me motivation. Thanks to all the regulars who post here and Marcus and Kel for leadership and guidance.

Attachment 146140

Cape, I'll be 49 real soon. and I am the biggest, baddest MFer in my gym. (Lucille Roberts )

[AD]

I want to be a "younger guy"

[Capebuffalo]

You ain't losing nuthin' cape.. the younger guys are looking bigger and better because of motivation and guidance by guys like you, kel and marcus. The fact that other's progress gives you motivation, gives me motivation, so we're working with and for eachother here, which is what this is all about. I've said it before, I'm very grateful for this.

Well that makes me happy. Now know I'm coming for you.

[Igifuno]

I want to be a "younger guy"

We're not getting any younger man, that is for sure.

Well that makes me happy. Now know I'm coming for you.

Hell yeah (looking over shoulder)

[kelkel]

Thanks RUSTY, I think some others would disagree with you on that one but thanks anyway. I know a fault of mine is pushing what I believe in but I am so passionate about it and just want people to try it and see what it can do for you. There are also many more people in this thread who believe and inspire me, Kel is one of them I must say xx

Much appreciated big man. And it goes both ways. You and the regulars on this site are basically my virtual training partners as I've trained alone for about 10 years now, or more. It gets tough at times. I've had an occasional training partner for a week or two here or there but they don't last and seem to require all the fancy equipment that I don't have (or need.)

It's really great to be able to help other guys and to pass on experience gained over a life time of bodybuilding. I could not imagine having access to a site like this when I was starting out. It would have been an incredible asset back in "the day."

Marcus, I'm simply honored to be a part of this group and to call you my friend. That goes for the rest of the guys and girls as well.

Kel

[Sfla80]

Chest today, need some help....see flat bench movement

Felt strong today

"pre exhaust" Decline BB
255#x 8 (Personal best here, that's why I got 8....have done this weight but only 4 reps before) dropped x 3

Smith incline BB
215#x6 dropped x 3

Flat DB
100# x 5 (on 6 rep came down tried to push out one more. Failed attempt, but once I was down, got a bad pain in mid back, ranging from about spine to lower part of my lat. Hurts to breath at the time. and certain normal movements were hurting. Guessing I strained something?)

Incline DB flys
So tried this light weight to see if pain would affect it. started 25's and no pain from the movement at all but pain is there still. So I did do 40's for a few slow concentrated reps.

Pain is pretty strong still, hard to explain when the pain happens. Wife put icy hot on for now. And hope its gone later.

[kelkel]

Chest today, need some help....see flat bench movement

Felt strong today

"pre exhaust" Decline BB
255#x 8 (Personal best here, that's why I got 8....have done this weight but only 4 reps before) dropped x 3

Smith incline BB
215#x6 dropped x 3

Flat DB
100# x 5 (on 6 rep came down tried to push out one more. Failed attempt, but once I was down, got a bad pain in mid back, ranging from about spine to lower part of my lat. Hurts to breath at the time. and certain normal movements were hurting. Guessing I strained something?)

Incline DB flys
So tried this light weight to see if pain would affect it. started 25's and no pain from the movement at all but pain is there still. So I did do 40's for a few slow concentrated reps.

Pain is pretty strong still, hard to explain when the pain happens. Wife put icy hot on for now. And hope its gone later.

Possibly just a minor subluxation or pinched nerve. Rest up, ice and NSAID's. Take it easy for a little bit, it happens.

[Hazard]

Possibly just a minor subluxation or pinched nerve. Rest up, ice and NSAID's. Take it easy for a little bit, it happens.

This.....

Ibuprofen for inflammation

[marcus300]

Back this morning

close grip pulldowns
4 warm up sets - wanted to really warm my back up, feeling strong so did a lot of stretching in-between sets and hot higher rep range for the warm ups,
1 working set - wanted to keep total rep range to around 8 reps so I was going to be hitting heavier weight because I was doing RP on my back - to failure then x 2 RP


BB bent over rows
2 feel sets
1 working set -hit failure + 2 rest pause

db one arm rows
2 working sets - failure + 1 RP

hammer strength underhand close grip pulldowns
2 feel sets
1 working to failure + 2 RP

dead lifts
2 working set - done to just below the knee - hit 12 reps each

hyper extensions
2 working sets with added weight- hit 8-10 reps


Felt strong, mind set was on fire, very quick and heavy. Kept things tight within my core and really watch my form. Shifted some serious weight and felt my back pumped.

[Hazard]

Looks like a great workout Marcus. Tomorrow I've got chest and bis. I wanna change up some stuff.

Also..... I found a pic of kel :-)

[marcus300]

Looks like a great workout Marcus. Tomorrow I've got chest and bis. I wanna change up some stuff.

Also..... I found a pic of kel :-)

I was going to hit shoulders but thought i'd rest the cuff alittle while longer, may do delts tomorrow. Going to see if I can get some size back on them so a change may well be on the way with shoulder, might throw in another compound movement after pre exhausted with laterals.

[Capebuffalo]

Don't too hard on yourself cape. I know we all want to be bigger and better than the next guy but I have to remember to just be better than I was the day before. I can't control how someone else trains or how they supplement. I can only improve myself. Trust me you inspire cape. Every now and than I check your transformation pics and get some motivation!

I appreciate the words. I was late to the party. Now I'm having to train smarter and you guys are killing it. Y'all keep growing and so will I.

[kelkel]

Back this morning

close grip pulldowns
4 warm up sets - wanted to really warm my back up, feeling strong so did a lot of stretching in-between sets and hot higher rep range for the warm ups,
1 working set - wanted to keep total rep range to around 8 reps so I was going to be hitting heavier weight because I was doing RP on my back - to failure then x 2 RP


BB bent over rows
2 feel sets
1 working set -hit failure + 2 rest pause

db one arm rows
2 working sets - failure + 1 RP

hammer strength underhand close grip pulldowns
2 feel sets
1 working to failure + 2 RP

dead lifts
2 working set - done to just below the knee - hit 12 reps each

hyper extensions
2 working sets with added weight- hit 8-10 reps


Felt strong, mind set was on fire, very quick and heavy. Kept things tight within my core and really watch my form. Shifted some serious weight and felt my back pumped.

That's the ticket for explosive back growth. Serious weight with good form. Take note of that guys. Back work is tough and it takes a ton of effort to get good, quality growth. It makes it harder as you can't see it. Work toward increasing your weight but maintain your form. There's a lot of muscle back there and it takes time to fill it in. Do it right!

Looks like a great workout Marcus. Tomorrow I've got chest and bis. I wanna change up some stuff.

Also..... I found a pic of kel :-)

I'm not that hairy. But I am that agile!


Pounding down some coffee, putting neoprene on knees and getting ready for legs. Knee is feeling better so hopefully I don't aggravate it much. A bit chilly in the basement today!

[marcus300]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

[Sfla80]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

For me...all around size....but for lagging parts I would like my arms and back. My back has come a long way and changed dramaticly. Arms I need more seperation.

[Capebuffalo]

I've been clear the last couple of weeks....BACK

[Igifuno]

Checking in, sitting in gym parking lot (went to a different gym today).

Mindset=shoulders going into the battle zone.... Now

[bikeral]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

Legs hands down. I was one of those guys that mostly trained upper body in my younger years. Although I train legs every week for last 4 years they are still lagging. They are improving though.

[Hazard]

Knee is feeling better so hopefully I don't aggravate it much. A bit chilly in the basement today!

That was the only thing I didn't like about training in the basement at home. In the summer it's fine because the basement is cooler but in the winter it can be brutal haha

[Hazard]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

I think more size to my chest would round out the front nicely. I have some width to my back but the thickness needs to pack on. I'm working on both of those currently and so far am happy. It's a time game now...... Just gotta be patient while hitting it hard and the results will come

[Igifuno]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

biceps, chest, legs

[RaginCajun]

I've been feeling a lot of inflamation in my cuffs as well, particularly during shoulder and chest movements. I've been slacking on cuff excersises mainly due to the fact that it makes them hurt, so I've decided to incorporate them on leg day, beginning yesterday and will continue to do so each week.

i felt this in my morning workout today.

my whole body is infested with knots!

i need a live in massage therapist!

[Igifuno]

i felt this in my morning workout today.

my whole body is infested with knots!

i need a live in massage therapist!

Was just thinking the same thing recently. Need a full body massage. .a painful one. I was going to buy one of those massage things you hang over your chair but they can't hurt me like I want.

[RaginCajun]

Was just thinking the same thing recently. Need a full body massage. .a painful one. I was going to buy one of those massage things you hang over your chair but they can't hurt me like I want.

yeah, def a pain one with a happy ending!!!!!!!!!!!!!

[Igifuno]

Shoulders
Warm up /streches

Side lateral raises
25x10
36x6, drop to 30x6

Hammer strength press
90'sx10
135sx2 (felt a sharp pain in my right shoulder) dropped to 90sx10

Front lateral raises (I never do these)
Feel set: 15sx10
25sx6

Rear delts reverse fly machine:
feel 105x12
225x0 - LOL not happening
210x3, drop to 195x3, drop to 180x2

Did traps and 20 mins cardio - feeling a little lighter

[marcus300]

We all want a balanced physique but we do get focused on just getting big and thick. If you look at your physique what body parts would you think need extra work to make things more balanced. Adding size to your weak body parts does make you look bigger so everyone even the lurkers tell us what parts are the weaker ones in your eyes and which would you like to build bigger and more inline with the rest of your physique

Well Marcus let me think about this one Mmmmmmmmm I would say my calves need more size its a really tough muscle group for me to explode. Probably very tight fascia but thee isn't a chance of me using synthol in my calves. Over the years ive had areas what ive worked like my back which really exploded, other than that I would say more size over everything would be great

[thunderthor70]

Hey everyone! I've been lurking around this forum for around 18 months and this thread for about 9 months. Joining a forum or posting is something I would never do but this thead is so inspirational! I'm 43 and have trained off and on since16. This thread has helped Me become the most dedicated and passionate about bodybuilding than i have been since my 20's. My wife started training with me shortly after I discovered this thread and earned her pro card in natural body building a few months later. I give alot of credit to Marcus and the people in this thread for giving us the "Take no prisoners" mentality we have in the gym. We have both made great gains in size using the HIT style of training and I have no doubt she will do great in her first pro show next year. As for me, I have maintained all of my size and most of my strength after comming off cycle and dropping to Trt dose two months ago. Thanks for the inpiration guys! Keep it up! You'll be hearing more from me.

[Igifuno]

Hey everyone! I've been lurking around this forum for around 18 months and this thread for about 9 months. Joining a forum or posting is something I would never do but this thead is so inspirational! I'm 43 and have trained off and on since16. This thread has helped Me become the most dedicated and passionate about bodybuilding than i have been since my 20's. My wife started training with me shortly after I discovered this thread and earned her pro card in natural body building a few months later. I give alot of credit to Marcus and the people in this thread for giving us the "Take no prisoners" mentality we have in the gym. We have both made great gains in size using the HIT style of training and I have no doubt she will do great in her first pro show next year. As for me, I have maintained all of my size and most of my strength after comming off cycle and dropping to Trt dose two months ago. Thanks for the inpiration guys! Keep it up! You'll be hearing more from me.

Very nice - welcome thunderthor! Glad you decided to finally join Look forward to seeing you around - what are your stats?

[kelkel]

Legs went pretty decent. Meaning the knee was not horrible. I stayed a plate or so lighter on compounds and went real slow and kept the reps up today:

Extensions: Two straight sets

Leg Press: Two sets with RP on last.

Squats: One set, no RP or Drop. Got a handful of reps into the set and considered racking it and adding a plate but thought I better stay smart and not push my knee. So, ended up doing 18 reps or so (still a heavy weight) and racked it. Sat down for a minute and it was really hard to not do another quick set but decided to err on the side of caution.

Seated leg curls: Two sets. Double drop on last
Calves: Usual stuff.

Here's a pic of my vertical press in my basement as well as a couple leg shots for ridicule:

[Igifuno]

Legs went pretty decent. Meaning the knee was not horrible. I stayed a plate or so lighter on compounds and went real slow and kept the reps up today:

Extensions: Two straight sets

Leg Press: Two sets with RP on last.

Squats: One set, no RP or Drop. Got a handful of reps into the set and considered racking it and adding a plate but thought I better stay smart and not push my knee. So, ended up doing 18 reps or so (still a heavy weight) and racked it. Sat down for a minute and it was really hard to not do another quick set but decided to err on the side of caution.

Seated leg curls: Two sets. Double drop on last
Calves: Usual stuff.

Here's a pic of my vertical press in my basement as well as a couple leg shots for ridicule:

smart to be cautious but still sounds like a good leg blast you had there..

I don't know kel.. legs are looking a little small man keep working at it

[marcus300]

Hey everyone! I've been lurking around this forum for around 18 months and this thread for about 9 months. Joining a forum or posting is something I would never do but this thead is so inspirational! I'm 43 and have trained off and on since16. This thread has helped Me become the most dedicated and passionate about bodybuilding than i have been since my 20's. My wife started training with me shortly after I discovered this thread and earned her pro card in natural body building a few months later. I give alot of credit to Marcus and the people in this thread for giving us the "Take no prisoners" mentality we have in the gym. We have both made great gains in size using the HIT style of training and I have no doubt she will do great in her first pro show next year. As for me, I have maintained all of my size and most of my strength after comming off cycle and dropping to Trt dose two months ago. Thanks for the inpiration guys! Keep it up! You'll be hearing more from me.

That is really fantastic and feel so good that this thread has transform you and your wife so much. Thank you for posting this because its made my day

[kelkel]

That is really fantastic and feel so good that this thread has transform you and your wife so much. Thank you for posting this because its made my day

X2! Great intro and glad it was here and not in the new members forum! Looking forward to your interaction and posts!

[thunderthor70]

Not sure if this worked but here is a picture from my wifes last show

[thunderthor70]

Didn't work. I'm between 6' and 6'1" , 243 when i wake and 248 before bed. Not sure about bodyfat but would guess around 16%

[thunderthor70]

I think it worked this time

[kelkel]

I think it worked this time

Great shot! Tell her congrats!

[thunderthor70]

Thank's for the warm welcome guys! Off to shower then legs!