**Marcus's HIT Dungeon**

[Java Man]

Right. I've never done them for legs but only for back (not stiff leg).

Any particular reason? Oddly, they don't aggravate my lower back much. Used to call these 'good mornings' back in the day.

[Igifuno]

Any particular reason? Oddly, they don't aggravate my lower back much. Used to call these 'good mornings' back in the day.

I've had back issues since HS (cracked vertebrae HS football) and just avoided them. My back is stronger now than ever though, so I may give it a go.

[Java Man]

Try it. I can crack walnuts with my butt lol. Not really... Actually never tried, maybe I can! Things to do today #18...

If you concentrate on feeling it in your hams it really hits them in a unique way.

[Igifuno]

Try it. I can crack walnuts with my butt lol. Not really... Actually never tried, maybe I can! Things to do today #18... If you concentrate on feeling it in your hams it really hits them in a unique way.

Will do..

I just may have to try the walnut thing too.

[Java Man]

Just curious, have any of you guys/ladies ever tweaked your spinal erectors from doing deads? I did something my back didn't like a couple of weeks ago and ended up hitting the Dr. office. Both muscles were knotted up/ spasming. They hit me with a. couple of shots, NSAIDS, etc.
I've been away from lifting for too long and am pushing 50 years old so that may be it.
I've since been following Kelkels advice about working abs prior to back workout and it really helps. Just thought I'd throw the question out for feedback/suggestions.
Not attempting to butt into y'alls thread, but figured this would be one of the better threads to post in....

I cracked two vertebrae and my pelvis a few years ago in an offroading accident. I was walking like a marionette, flopping over this way and that, sometimes I would fall down. That went on for about a month. My lower back hadn't been the same until I started training heavy and hard again. So doing deads and hyperextensions has actually helped it. I was on 6-8 vicodin daily up until about a year ago.

[Igifuno]

I cracked two vertebrae and my pelvis a few years ago in an offroading accident. I was walking like a marionette, flopping over this way and that, sometimes I would fall down. That went on for about a month. My lower back hadn't been the same until I started training heavy and hard again. So doing deads and hyperextensions has actually helped it. I was on 6-8 vicodin daily up until about a year ago.

Wow Java I had no idea. Awful. Glad you're better. Are there any lingering symptoms?

[kelkel]

Chest/biceps/claves

Bench press 3 sets 5/5/5
Incline dumbbell fly 1 set 6 reps with 1rp 1drop
Incline dumbbell press 1 set 5 reps with 1 rp 1 drop
Hammer strength decline press 4 sets 15/12/8/7 (same weight and rest 30 seconds between set)
Barbell curl 1 set 6 reps with 1 rp 1 drop
Incline dumbbell curl 1 set 6 reps with 1 rp 1 drop
Preacher curl machine 4 sets 15/10/8/6 (same weight and rest 30 seconds between set)
Standing claves raises 2 sets 10 reps with 10 partial reps.
Seated calves raises 1 set 8 reps with 2 rp.

40 minutes done. Fast workout though.

Curious why so many sets on the above?

[bikeral]

Sounded like a good idea to do hyperextensions one week and Dead lifts the other. Previously I was just doing dead lifts every week.
Did 4 sets of hypers this morning with abs. Drop sets 25lbs failure drop 10lbs drop no weight. Just curious how many sets you guys are doing and if you do drop sets. Also what is target rep range.

Thanks

[satisfaction1822]

What didn't you like? If they're done strictly and correctly, this is one of the best mass builders available for biceps IMO. I'm assuming this was the first time you ever tried incline db curls? Sorry if not and this sounds condescending. Not my intention

If done incorrectly (most people don't do these right) the movement doesn't feel comfortable. Painful even. In extreme cases where too much weight is used and bad form, one can injure their rotator cuff. Most people I see doing these use way too much weight. Try it with 10lbs just to get the feel and see what you think. Keep your back flat against the bench. The only muscle being recruited coming up is the biceps. Squeeze it into a ball at the top for a moment. The palm of each hand should point to the bench/body at the bottom. Turn the wrist inward (pinky finger towards your body) as you bring the weight up so that the palm faces towards your shoulder at the top of the movement.

You are certainly right. Ill check some videos on it, but I def felt it in my shoulder. Ill give it one more chance, and this time ill start really light. Thanks

[Cuz]

Its chest day!!!

[Mp859]

Its chest day!!!

Wooohooo!!!

[Giggle]

Thanks Java - your description of the exercise really helped me understand it better.

What didn't you like? If they're done strictly and correctly, this is one of the best mass builders available for biceps IMO. I'm assuming this was the first time you ever tried incline db curls? Sorry if not and this sounds condescending. Not my intention

If done incorrectly (most people don't do these right) the movement doesn't feel comfortable. Painful even. In extreme cases where too much weight is used and bad form, one can injure their rotator cuff. Most people I see doing these use way too much weight. Try it with 10lbs just to get the feel and see what you think. Keep your back flat against the bench. The only muscle being recruited coming up is the biceps. Squeeze it into a ball at the top for a moment. The palm of each hand should point to the bench/body at the bottom. Turn the wrist inward (pinky finger towards your body) as you bring the weight up so that the palm faces towards your shoulder at the top of the movement.

[kelkel]

Its chest day!!!

Nationwide.

[DCI]

Shoulder day for me:

Started with db pressing did two warm upd and isolation warm ups got the muscles nice and warm then went into two 4 rep slow heavy sets then one dropset by then the blood was flowing hard into the muscles felt great.

Then arnie presses supersetted with bb plate sheugs again two heavy sets of low slow reps this was brilliant really got into a stride.

Then onto side raises same as above.

To finish I did shrugs heavy for two sets and one drop my shoulders are still pumped here and that was an hr and a half ago, came home fed and relaxing now

[marcus300]

repost

This is just a reminder how I go about my training, many of you use different HIT approaches which is fine but for me these below work and they will also help some of you have a better understanding what this style is all about. I've seen many training styles being mixed up but I just want to get this out there for the people who are getting confused. It also explains some of the terminology I and others use.


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above. Stimulating growth Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough. Advanced training techniques Forced and negatives When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness. Rest Pause Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.Drop sets This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach. Hit Supersets Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.Rest Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal. Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity.Nutrition Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

Sounded like a good idea to do hyperextensions one week and Dead lifts the other. Previously I was just doing dead lifts every week.
Did 4 sets of hypers this morning with abs. Drop sets 25lbs failure drop 10lbs drop no weight. Just curious how many sets you guys are doing and if you do drop sets. Also what is target rep range.

Thanks

[marcus300]

Sorry for not putting it into sections. On my phone.

[Igifuno]

Always a welcome and valuable repost. I actually have that printed and it sits in my desk drawer so I can reference it at any time. Also have it saved in my computer for when I travel.

One of my alltime favorite posts becuase it has helped me take my training to the next level. It's a roadmap..

[kronik420]

back today

gonna make it hurt

[Igifuno]

back today gonna make it hurt

Crush it kronik.

[Cuz]

back from chest day, went well. pretty good not to be on gear actually. My mood is improving and my strength is still fairly solid. Eating pwo meal check back later.

[Igifuno]

back from chest day, went well. pretty good not to be on gear actually. My mood is improving and my strength is still fairly solid. Eating pwo meal check back later.

Cool chad nice to hear. I'm having a cheat meal right now. Just polished two big pieces of lasagne thinkin about a 3rd.

[bikeral]

repost

This is just a reminder how I go about my training, many of you use different HIT approaches which is fine but for me these below work and they will also help some of you have a better understanding what this style is all about. I've seen many training styles being mixed up but I just want to get this out there for the people who are getting confused. It also explains some of the terminology I and others use.


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrpohy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above. Stimulating growth Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals.Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough. Advanced training techniques Forced and negatives When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness. Rest Pause Again use a weight what you will be hitting true positive failure around the 3-4 reps range, put the weight down and rest for around 10-15 seconds which should give you around another 2 reps, then repeat and rest again and hit another 2+ reps again. Your completing a set of around 8 reps than you would normally use but your rest a couple of times within the set for around 10-15 second so you recover just enough to complete another 2 reps each time. This will recruit those tough type 2b muscle fibers and if you use your feeler sets correctly you can really cause some serious damage to your muscle and create an extreme amount of over load your body isn't use to. I like the 8 rep total mark but this isn't set in stone, you may prefer 10 reps in total or even 6 but just try and makes ure your in the 6-12 rep range and work from that to increase the intensity and overload.Drop sets This method needs a bit more thinking about but first lets explain what a drop set is. If we use DB curls for an example you would pick a weight again were you would be hitting around 3-4 reps at true positive failure and then get a set of lighter DB's and rep again for another couple of reps and then drop the weight again and curl another set of lighter bells for another 2-3 reps. You have to make sure you drop the weight enough to make sure you get around 2-3 reps out at failure but make sure you don't drop the weight to much, if your repping loads of reps out remember your trying to be hitting around the 8 rep range so when your doing your feeler sets its crucial to make the lighter db set just enough so you keep within the total rep range. Halfs/quarters or partials With partials you are doing a standard working set to which will involve you conducting a strict full range of motion to true positive failure, at this stage you would carry on doing half reps until its impossible to complete another half rep then do a quarter reps right down till you cant move the weight. A fine example would be DB side laterals were you would do strict reps till failure then carry on doing half reps so the DB's are only coming up half way then keep going till your hardly moving the weight from the side. There will be a bit of body assistance and sloppy form come into play towards the end but at this stage its fine just to get those deep muscle fibers working by going beyond failure. Extremely effective way to recruit those tough fibers we require with a constant tension approach. Hit Supersets Hit supersets entail you doing one exercise right after another with very little rest as in-between the two movements. With these types of supersets your still hitting the 6-12 rep range so your not doing anymore than 12 reps over two exercises, this is very important. Example you would go to true positive failure lets say on DB shoulder press and be at failure around the 5-6 rep then go straight into db side laterals for another 6 reps at the most which would be failure again. You have to make sure you use the right weight to hit the correct rep range so you don't go over the 12 rep ceiling otherwise you will trigger the muscle endurance and exhaustion and you wont tap into the tough fibers we require. Great examples is coupling compounds movements with isolation.Combination This protocol would consist of a combination of any of the above methods, you could use rest pause and on the second rest pause you may not be able to do anymore reps so you could go straight into a drop set to finish the working set of to failure and beyond. You could even use drop sets with partials on the last drop set to really increase the burn and intensity. The combination is endless, its how you feel to complete the workings set and what you need to do to make sure its a productive one. These are great for a back up plan if your working set starts to go wrong for any reason.Rest Using the above protocols is extremely tasking on your body and CNS so you need to make sure the training session are short but intense enough to stimulate growth. You also need to make sure you rest enough and have a good solid diet to suit your requirements. There is one thing for sure its impossible to train like this correctly for weeks on end, no matter how anabolic you are your going to need to pull back on the above movements and decrease the intensity and let the body fully repair and heal. This doesn't mean you have to stop training in this style just take a pullback training routine for a few weeks and lower the intensity and increase the rest days. Cortisol will fight against muscle growth so if you experience any over training symptoms its time to change things around to help your body repair and heal. Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity.Nutrition Food is a major player when we are building muscle tissue or shredding bf. We need to eat enough energy releasing foods to fuel our workouts and also to promote muscle building. Nutrition is a very individual thing and nothing is set in stone no matter who tells you it is, its not. We are all different and have different levels of activity and we need to establish a baseline diet and work off this to suit your needs and goals. Make no mistake if you want to grow bigger thicker muscles than your going to have to eat big, train big and be consistent with everything you do. Once you establish your maintenance diet you can put a strategy together to add muscle and body weight or shred body fat. Learning how your body responds to different amounts of calories will be one most beneficial things you can do because this will open a plan to determine how you go about attacking and achieving your goals

Thanks Marcus I appreciate the repost for me. I owe you some latex pics .

I will copy this for reference as well. There are some good tips to help me keep in the correct rep range.

[Igifuno]

Guess what.... Omg omg omg..

[kelkel]

Thanks Marcus I appreciate the repost for me. I owe you some latex pics .

.

Just as long as it's not you in the latex.....

[bikeral]

Just as long as it's not you in the latex.....

He might like that.

[bikeral]

I am loving HIT training. Back/Triceps today. Lifting heavier. Feel destroyed. Getting home with unbelievable pump feeling massive.

[Igifuno]

I am loving HIT training. Back/Triceps today. Lifting heavier. Feel destroyed. Getting home with unbelievable pump feeling massive.

Nice man. that's what its all about. I can also say that I have never been so beat.. I"m ready for bed and am fighting to keep myself up after 10pm.

[bikeral]

Nice man. that's what its all about. I can also say that I have never been so beat.. I"m ready for bed and am fighting to keep myself up after 10pm.

Same here. I'm falling asleep at 9-9:30 every night but then I wake up before my alarm goes off around 4:30AM.

[Rusty11]

Same here. I'm falling asleep at 9-9:30 every night but then I wake up before my alarm goes off around 4:30AM.

Exact same here. I'm ready to get up at 4:30. On weekends, it's annoying as hell.

[Igifuno]

I was crunching some numbers today and I swear I could not keep my eyes open... just kept fading and was getting so frustrated. Smacked myself a couple times to no avail. Finally gave in and set the alarm for 1/2 hour and took a quick power nap.. seemed to help and I was out instantly.

[Igifuno]

Exact same here. I'm ready to get up at 4:30. On weekends, it's annoying as hell.

I don't mind that on the weekends. Get up, eat, have some me time and hit the gym sometimes all before the fam wakes up.

[kelkel]

I am loving HIT training. Back/Triceps today. Lifting heavier. Feel destroyed. Getting home with unbelievable pump feeling massive.

Very nice. It only gets better.

[Doom44]

Legs/Abs
Legs extension 1 set 8 reps with 2 rp
Squat 1 set 8 reps with 2 rp
Hack squat(feet together) 1 set 7 rep with 2 rp
Dumbbell Romanian Deadlift 1 set 6 reps with 2 drop
Lying legs curls 1 set 7 rep with 1 rp 1 drop.

Toes to bar 3 sets to failure .

[RipOwens]

I saw Arnold presses in your shoulder workout DCI. Anybody else like those?

[Hazard]

I saw Arnold presses in your shoulder workout DCI. Anybody else like those?

I do..... Or did. The full rotation bothers my shoulder too much. When I do them I use a half rotation.

[Java Man]

Wow Java I had no idea. Awful. Glad you're better. Are there any lingering symptoms?

Thanks. I just have to be careful about doing heavy movements that out a lot of strain on the lumbar. I'm much more of a stickler about form than I used to be. It has helped me a lot actually sort of forces me to focus more on isolating what I'm working so I don't bring my back into it if not working it directly.

[marcus300]

Thanks Marcus I appreciate the repost for me. I owe you some latex pics .

I will copy this for reference as well. There are some good tips to help me keep in the correct rep range.

It is in sections but was on my phone, if you want me to repost it again in sections just let me know

Guess what.... Omg omg omg..

What odd socks???

Just as long as it's not you in the latex.....

Only on a weekend with a full moon

I am loving HIT training. Back/Triceps today. Lifting heavier. Feel destroyed. Getting home with unbelievable pump feeling massive.

Told you what yourself grow over the following weeks/months

[marcus300]

What are your plans .......cut or bulk

[AD]

bulk. 8 more wks of my long ester cycle. currently 180, target 190. (5'9)

[satisfaction1822]

Shoulders/tries/hammy
Shoulder press (smith)
Warm up
225x12
275x6
Rear delts
3x6-12
Frontal seated raise db
35x12
45x12
Tries
Skull crushers ez bar
76x12
95x8
115x8
Kick backs
25x8x3
Db push single hand
35x8
45x8
Did some hamstrings felt good.
In a predicament, I'm bulking but I've put on a decent bit of fat due to a tough 2 months. I'm getting close to 220 which is my goal but I've gained to much fat. Should I start cutting or shall I continue my journey to 220?