**Marcus's HIT Dungeon**

[Igifuno]

Well last night escalated quickly was going to do back but ended up with doing legs. I am a broken man now lol really stiff and sore today but in a good way

Sounds good. I like the last minute switch to legs!

[almostgone]

I would stir it up and 'keep your muscles guessing'. Any slight variation in hand position can place focus on different areas of the muscle being worked.

I've noticed that this is particularly true on bench press....for me, at least.

[almostgone]

Nice session. As you pointed out, I think you can tell from the amount of reps you're pushing, that you can easily increase weight and including your rest pause, Max out at 12 reps or less.

Thanks, Igi. I'm logging all my weights and.starting to narrow in on my rep ranges. Still a few hiccups to iron out.

[DCI]

Yeh my training partner and I have missed training for the last two weeks so we went at it, heavyish nothing new weights but slow controled reps and deep into failure and dropsets

[biggjd69]

Periodic show as I continue getting intensified with HIT

[marcus300]

Periodic show as I continue getting intensified with HIT

I can see changes happening. How do you feel and what changes have you seen

[biggjd69]

Marcus, More energy, definitely strength levels improving and sore as hell,lol. Getting old I guess. Thing is i am feeling this way and have not pin yet. Wonder what it will be like once i do that.

[bikeral]

Question on Chest. I usually start with incline DB's, smith or bench. Doing HIT I'm pretty worn after Incline working set. Usually go on to flat then decline. You guys rotate these?

Maybe start flat one week, decline next, then incline?

Thanks

[Igifuno]

Question on Chest. I usually start with incline DB's, smith or bench. Doing HIT I'm pretty worn after Incline working set. Usually go on to flat then decline. You guys rotate these? Maybe start flat one week, decline next, then incline? Thanks

Absolutely. I switch up the starting movement almost every week.

[kelkel]

Question on Chest. I usually start with incline DB's, smith or bench. Doing HIT I'm pretty worn after Incline working set. Usually go on to flat then decline. You guys rotate these?

Maybe start flat one week, decline next, then incline?

Thanks

Variety is good but focus on your weak points first. Most peoples upper chest is far weaker than lower. Find different exercises to hit upper chest with to stave off boredom. Not saying you have to do it first "all" the time but it should probably dominate in that category...

[bikeral]

Absolutely. I switch up the starting movement almost every week.

Variety is good but focus on your weak points first. Most peoples upper chest is far weaker than lower. Find different exercises to hit upper chest with to stave off boredom. Not saying you have to do it first "all" the time but it should probably dominate in that category...

Thanks, actually upper chest stronger for me. Possible since I always hit it first and fresh. I'll start rotating and see how that goes.

[Igifuno]

Thanks, actually upper chest stronger for me. Possible since I always hit it first and fresh. I'll start rotating and see how that goes.

That is unusual, I would be interested to see what your max weight is starting fresh at inclines and then starting fresh declines. I think most would say their decline press is stronger because of the angle and because you're able to use your whole chest in the movement.

[Hazard]

corticosteroids?

No..... Aas. I've been told my a few different ortho docs while working with them. The joints of bodybuilders, specifically steroid users, looks like shit.

[Back In Black]

Thanks, actually upper chest stronger for me. Possible since I always hit it first and fresh. I'll start rotating and see how that goes.

That is unusual, I would be interested to see what your max weight is starting fresh at inclines and then starting fresh declines. I think most would say their decline press is stronger because of the angle and because you're able to use your whole chest in the movement.

Fresh, my flat press is only about 5% stronger than my incline. I've done inclines first for years now though.

[kelkel]

That is unusual, I would be interested to see what your max weight is starting fresh at inclines and then starting fresh declines. I think most would say their decline press is stronger because of the angle and because you're able to use your whole chest in the movement.

Guys are stronger on declines due to the range of motion being much less.

[Igifuno]

Guys are stronger on declines due to the range of motion being much less.

Doesn't the fact that you're able to use the whole chest as opposed to just the upper chest (on inclines, for example) contribute to the added strength on declines as well?

[DCI]

Shoulders tonight, my fav body part first time training them with my training partner in ages.

Really was strong starting off on warm ups and feel sets.

Did hammerstrength bb plate loaded machinr these were really strong with decent weight on the machine. Hammered my shoulders got off the machine after heavy set with double drop and turning my head I could feel my shoulders burst

Bb plate shrugs love these directly after pressing really rip your shoulders apart.

Arnie presses again felt great, then side layerals and finished with bb shrugs.

Did tri's two sets of rope pulls and tri dips

[kelkel]

Back and shoulders today.

Close grip pulldowns. 2 sets to failure. Entirely too complicated for me to do drops or RP's with my home made version of these baby's.
Bent rows: 1 set with RP and drop
Spider rows on smith (home made version) 2 sets, last with RP.
Front pulldowns: 2 sets, very strict.
Shrugs: 1 set with RP and Drop.

Lateral raises. Multiple warm-ups due to shoulder hurting. 2 heavy, straight sets. Felt good.
Presses: 2 sets with drop on last. Felt better than expected with shoulder. Great actually.
Rear delts over bench: 2 straight sets, higher reps (15) very strict. Don't swing through these guys. You're targeting a small muscle so focus on it.

Overall I was very happy with this workout, since I did not know what to expect with my shoulder irritation. Only bad thing was I then had to go shovel snow. Which is like cardio, or so I hear.

[Igifuno]

Back and shoulders today.

Close grip pulldowns. 2 sets to failure. Entirely too complicated for me to do drops or RP's with my home made version of these baby's.
Bent rows: 1 set with RP and drop
Spider rows on smith (home made version) 2 sets, last with RP.
Front pulldowns: 2 sets, very strict.
Shrugs: 1 set with RP and Drop.

Lateral raises. Multiple warm-ups due to shoulder hurting. 2 heavy, straight sets. Felt good.
Presses: 2 sets with drop on last. Felt better than expected with shoulder. Great actually.
Rear delts over bench: 2 straight sets, higher reps (15) very strict. Don't swing through these guys. You're targeting a small muscle so focus on it.

Overall I was very happy with this workout, since I did not know what to expect with my shoulder irritation. Only bad thing was I then had to go shovel snow. Which is like cardio, or so I hear.

Had to do some of that as well this morning before the wife left for work.

I'd love to see some pics of some of your home made set ups. Sounds really cool

[Cuz]

Back and shoulders today.

Close grip pulldowns. 2 sets to failure. Entirely too complicated for me to do drops or RP's with my home made version of these baby's.
Bent rows: 1 set with RP and drop
Spider rows on smith (home made version) 2 sets, last with RP.
Front pulldowns: 2 sets, very strict.
Shrugs: 1 set with RP and Drop.

Lateral raises. Multiple warm-ups due to shoulder hurting. 2 heavy, straight sets. Felt good.
Presses: 2 sets with drop on last. Felt better than expected with shoulder. Great actually.
Rear delts over bench: 2 straight sets, higher reps (15) very strict. Don't swing through these guys. You're targeting a small muscle so focus on it.

Overall I was very happy with this workout, since I did not know what to expect with my shoulder irritation. Only bad thing was I then had to go shovel snow. Which is like cardio, or so I hear.

its pretty close..but you will live.

[marcus300]

Variety is good but focus on your weak points first. Most peoples upper chest is far weaker than lower. Find different exercises to hit upper chest with to stave off boredom. Not saying you have to do it first "all" the time but it should probably dominate in that category...

Agree with Kel. switch it up and keep your body guessing. Different angles for the upper chest works well and really fills the whole chest area out.

Fresh, my flat press is only about 5% stronger than my incline. I've done inclines first for years now though.

I haven't done flat BB bench press for years and ive done decline once in year this year and wont do it again. Bloody hate both movements

[Hazard]

Doesn't the fact that you're able to use the whole chest as opposed to just the upper chest (on inclines, for example) contribute to the added strength on declines as well?

Wasn't it Dorian that said you can't isolate one part of the chest. So in effect - you use the whole chest every time. Therefore inclines don't build more mass than any other movement.

I also believe he was a big fan of declines

[Cuz]

god knows all I need to do is inclines. only problem is if you dont know how you will end up working your delts. the hardest thing for me is isolating the chest and not using arm or deltoid. I can isolate the chest more on a decline press than any other, still trying to perfect the incline press. id better hurry up.

[Igifuno]

Wasn't it Dorian that said you can't isolate one part of the chest. So in effect - you use the whole chest every time. Therefore inclines don't build more mass than any other movement. I also believe he was a big fan of declines

Not sure, I always thought that declines were a 'full chest movement' where you use the upper outer and lower, as opposed to other movements. Maybe not, will have to look it up

Start the new gig Monday Haz?

[Rusty11]

god knows all I need to do is inclines. only problem is if you dont know how you will end up working your delts. the hardest thing for me is isolating the chest and not using arm or deltoid. I can isolate the chest more on a decline press than any other, still trying to perfect the incline press. id better hurry up.

Amen brother! Incline db are the most awkward thing I do. I don't know why.

[bikeral]

Thanks for all the input. Guess I'll experiment and see.

[Hazard]

Not sure, I always thought that declines were a 'full chest movement' where you use the upper outer and lower, as opposed to other movements. Maybe not, will have to look it up

Start the new gig Monday Haz?

Yep..... 8am Monday. It sucks so much but it's also great. I enjoy being home with my daughter, cooking my food, and working out when I want to. Now I'm on someone else's schedule and I hate that - but they pay me so lol

[Igifuno]

Yep..... 8am Monday. It sucks so much but it's also great. I enjoy being home with my daughter, cooking my food, and working out when I want to. Now I'm on someone else's schedule and I hate that - but they pay me so lol

I hear you. I'm sure your time at home was great with your daughter though. Gotta get paid though. Get some rest this weekend, I know you've been dancing in your GF's living room since Xmas lol.

[Hazard]

I hear you. I'm sure your time at home was great with your daughter though. Gotta get paid though. Get some rest this weekend, I know you've been dancing in your GF's living room since Xmas lol.

Lmfao! I wasn't dancing..... Tho I felt like it lol. I'm just not built to move very fluently lol. She bounced her ass all night long tho.....

[Igifuno]

Lmfao! I wasn't dancing..... Tho I felt like it lol. I'm just not built to move very fluently lol. She bounced her ass all night long tho.....

You gotta learn that salsa and merengue mang.

[Back In Black]

I haven't done flat BB bench press for years and ive done decline once in year this year and wont do it again. Bloody hate both movements

I'm with you, dumbells all the way for me

[marcus300]

I'm with you, dumbells all the way for me

We do have a flat hammer strength bench which is angled so when you press its moves upwards and inwards to target the pecs really well and I use this a lot but other than that I am an incline db or sometimes smith machine. The vertical flat press machines work ok aswell as you can move your body so the pressure is off the cuffs, that works well also. but ive done a lot of upper chest work with bells.

[Igifuno]

I use the same hammer strenght flat bench from time to time. I'm a big hammer strength fan.. love those machines.

Well, been up since about 6am.. got a meal down, feel pretty good - was sick as hell yesterday and couldn't keep anything down. Was out of the gym for 5 days.. I'm not 100% but fvck it.. got to get in there. Chest/tris today - switching up the split.

[marcus300]

I use the same hammer strenght flat bench from time to time. I'm a big hammer strength fan.. love those machines.

Well, been up since about 6am.. got a meal down, feel pretty good - was sick as hell yesterday and couldn't keep anything down. Was out of the gym for 5 days.. I'm not 100% but fvck it.. got to get in there. Chest/tris today - switching up the split.

best of luck mate and if you cant keep solids down use shakes

[DCI]

Back today fed and ready to rock watching yates vids before I go lifting motivation

[almostgone]

Hmm, worked shoulders yesterday. Think I will hit back as well this afternoon. Back on third
shift now that holidays are over. Going to grab at least 4-5 hours and lift during the warm part of the day.

[DCI]

Good man almostgone get in there. After shoulders back is one of my fav days

[Igifuno]

Get it done gents..

[marcus300]

Taken yesterday, pre cycle just trt and as small amount of deca . But will be going on cycle soon to hopefully gains some size back.

[AD]

Taken yesterday, pre cycle just trt and as small amount of deca . But will be going on cycle soon to hopefully gains some size back.

is that latex? Lol. Looking good boss!