**Marcus's HIT Dungeon**

[almostgone]

Did shoulders did a good warm up 50 rep each side with a light weight front raises and side then in to working

Front db raises

Side db raises

Bent over rev flys

Shoulder press

Done.

As i said above i was getting the pain (right shoulder think RC) when doing side raises today as i usually get it with front raises. Weight is up on all my lifts so happy as i must be doing it right lol.

Dang. You definitely did a good warmup. Do you get any clicking/popping w/ your right shoulder or is it just painful, Clarky?

[marcus300]

"I had a dream"

That I demolished my shoulders today and made every fiber scream in agony for me to stop, that dream is going to be reality ive just had 4 lots of coffee in my shake and it sends me fuking insane seeing that I never have it.

[almostgone]

LMAO!!!! I'd be so jittery that I would shake the plates off the bar....

[marcus300]

LMAO!!!! I'd be so jittery that I would shake the plates off the bar....

I had to have it this morning because I had a muscle relaxer last night and it knocked me out for hours. I really needed it because my back was in knots, my bi and tri's hurt to touch and even parts of my back from the back workout a few days ago were hurting when I rolled over in bed and to top all that off it was legs day on sat and they fuking killing me so I needed someone to calm them all down. So now I am ready and willing to go to war with my delts and that means shaky eye balls syndrome lol

[almostgone]

I have a prescription for those myself, and they have the same effect on me. Sometimes I get wimpy, and break them in half. Don't shake your eyeballs out of their respective sockets.

[marcus300]

I have a prescription for those myself, and they have the same effect on me. Sometimes I get wimpy, and break them in half. Don't shake your eyeballs out of their respective sockets.

For me the eye ball shake is true failure, its one hell of a strange feeling though

[almostgone]

For me the eye ball shake is true failure, its one hell of a strange feeling though

Lol. I imagine it would be. For me, I believe it is how tight I clench my jaw. I have to wear a mouth guard or I break/crack my teeth....which gets expensive and is uncomfortable.

[marcus300]

I'm back and I know I am cocky with my training attitude but I kid you not no one could of stood next to me training today, no one!!!! my shoulders feel like cannonballs and my intensity was second to none, even walking around the supermarket afterwards for chicken every fuker looked at me. This is what its about, this is it I feel high as a kite and cant stop shaking.

[marcus300]

Back to normal now, feel more like myself

[Capebuffalo]

I'm back and I know I am cocky with my training attitude but I kid you not no one could of stood next to me training today, no one!!!! my shoulders feel like cannonballs and my intensity was second to none, even walking around the supermarket afterwards for chicken every fuker looked at me. This is what its about, this is it I feel high as a kite and cant stop shaking.

Probably the grocery cart with 200 lbs of chicken in it.

That's a great feeling. It's as addictive as any drug out there when you finally feel that feeling of just being a bad ass in the gym.

[clarky.]

Dang. You definitely did a good warmup. Do you get any clicking/popping w/ your right shoulder or is it just painful, Clarky?

Yes mate all the time even when not training shoulders.

[Rusty11]

"I had a dream"

That I demolished my shoulders today and made every fiber scream in agony for me to stop, that dream is going to be reality ive just had 4 lots of coffee in my shake and it sends me fuking insane seeing that I never have it.

You scare me sometimes. Crazy mofo!!

[Rusty11]

I'm back and I know I am cocky with my training attitude but I kid you not no one could of stood next to me training today, no one!!!! my shoulders feel like cannonballs and my intensity was second to none, even walking around the supermarket afterwards for chicken every fuker looked at me. This is what its about, this is it I feel high as a kite and cant stop shaking.

I can picture you walking around the store with your sweaty, bulging hoodie on, freaking veins popping out of your neck and head, your eyes bulging and twitching, 50 lbs of chicken and 4 cans of coffee in your cart. You probably caused women and children to abandon their carts and run out of the store.

[kelkel]

You as well kel.. I miss your short jokes. Not really

Oh I still post them about you. Their just at the top of the forum so you probably miss them......

[clarky.]

Did back

lat pd wide grip great form and slow 6,4,4,2

Close grip pd 7,4,3 +1D

close grip row 9,7,4 +DD

All of the above were right down to partial rep's and a really good squeeze and all my weights were up again on these movements.
I was supposed to do deads aswell but i felt really ill after the rows so i just finished. as i said guys i did great form and slow on the neg.

[Hazard]

Oh I still post them about you. Their just at the top of the forum so you probably miss them......

Maybe if he sits on BG's shoulders he can relay them down to him also..... Teamwork :-)

[Cuz]

Ahhh bout to go blow my chest to pieces. Long overdue for some hard ass training. I believe its time fellas.

[DCI]

This weeks training was to begin with chest.

Thankfully the gym was empty basically. This week I am on my own to train so had to re adjust my mental side of it. It was fcking balls to the wall even on my own.

Started with flat as haven't started flat for a long while, so did a few warm ups then a feeler set, then into balls to the wall pushed it hard was immense single drop as I was so wrecked.

Then incline db pressing, hammered into heavy set with rp as I was my own this was tough but pushed myself mentally deep it was tough but wanted to push it hard and it paid off deep into the pain barrier.

Flies Yates style loved it really hard pushed to do decent set as was really pushing the limits tonight, deep strain mentally but pushed through it.

Decline to finish same as incline was unreal. Felt like I was floating from the endorphine drop.

Then abs and cardio

[almostgone]

Yes mate all the time even when not training shoulders.

A while back, I was having kind of the same issues with my left shoulder...constant clicking/popping and painful ROM. Was able to get rid of a good bit of it with PT and a lot of exercises. Have you had a Dr./orthopedist look @ it?

[almostgone]

Oh I still post them about you. Their just at the top of the forum so you probably miss them......

LMAO. I almost missed that one until I read it the second time.

[marcus300]

Gym time

Shoulders feel really good this morning,

had a great sleep last night

also required some 40mgs Cialis which are rocket fuel

Think I will attack back today nice and slow and precise

[almostgone]

I'll be hitting arms today. Looking forward to really getting my mind into the contraction and slow negatives and feeling the burn....

[irlkev]

Why chest and legs? Two large muscle groups

Did chest last night. Left everything there so couldn't muster the energy for legs. Just finished triceps and legs now. Great workout. Just squats and leg ext for quads at the minute. Managed to push it for some relatively heavy sets. Need to eat now.

[marcus300]

I feel like a bull, ive trained for 7 days in a row and now ive got 4 days off to recover and eat. Caused some serious damage and hopefully built some tissue in the meantime. Back workout today was old style heavy, hard and intense everything I lifted was a effect but I got myself through it....

[Dpyle]

Chest day and the best side chest I could muster. I'm fvcking whipped.

Incline DB press: 3 warmup 1 feel, 1 working 1 drop. Tried second working but failed at 5 even with a drop.

Incline DB fly: 1 feel, 1 working w 1 drop and a RP for a couple more reps

Hammer strength decline: 1 feel, 1 working with RP

HS wide press: 1 working w RP.

Pec dec fly: 1 feel, 1 working w 2 drops

[DCI]

Back tonight it was epic

[kelkel]

I feel like a bull, ive trained for 7 days in a row and now ive got 4 days off to recover and eat. Caused some serious damage and hopefully built some tissue in the meantime. Back workout today was old style heavy, hard and intense everything I lifted was a effect but I got myself through it....

Outstanding Marcus!

[clarky.]

A while back, I was having kind of the same issues with my left shoulder...constant clicking/popping and painful ROM. Was able to get rid of a good bit of it with PT and a lot of exercises. Have you had a Dr./orthopedist look @ it?

Not yet i'm going to see about my right knee aswell AG so i'll speak to the doc then . I used to do alot of running before i got in to weights so my knee is from that i've had it for years but it's geting bad again the last few months.

[almostgone]

OK, pretty sure I'm @ the pullback point. I slept 5 hrs. straight this morning, woke up and ate a meal of skirt steak and rice, and slept for 4.5 more hrs. Still feeling my last leg lift....more strength wise than painful. On top of that, I slept through my lifting time. Shooting to hit arms tomorrow now.

So, help me out here, guys. For example, during the pullback period, I'm going to failure only. If I only get 3-4 reps on an lift, is that it? If I feel guilty, do a second work set? ...or is this just one of the things you just have to get a feel for? (I think Sfla asked about this, but I read back through it and didn't see the answer). Sorry if I overlooked it.

[almostgone]

Not yet i'm going to see about my right knee aswell AG so i'll speak to the doc then . I used to do alot of running before i got in to weights so my knee is from that i've had it for years but it's geting bad again the last few months.

Good deal. Hope the Dr. gets you on the mend.

[kelkel]

OK, pretty sure I'm @ the pullback point. I slept 5 hrs. straight this morning, woke up and ate a meal of skirt steak and rice, and slept for 4.5 more hrs. Still feeling my last leg lift....more strength wise than painful. On top of that, I slept through my lifting time. Shooting to hit arms tomorrow now.

So, help me out here, guys. For example, during the pullback period, I'm going to failure only. If I only get 3-4 reps on an lift, is that it? If I feel guilty, do a second work set? ...or is this just one of the things you just have to get a feel for? (I think Sfla asked about this, but I read back through it and didn't see the answer). Sorry if I overlooked it.

I usually just do a couple straight sets per exercise, moderate rep ranges to positive failure. Keep it simple.

[almostgone]

Thanks, Kel! Appreciate the info. I'm usually good at being simple. Before I had my time away from lifting I had a set pattern I would follow. Now that I'm older, I find that I'm having to learn/relearn a good bit about myself.

[marcus300]

OK, pretty sure I'm @ the pullback point. I slept 5 hrs. straight this morning, woke up and ate a meal of skirt steak and rice, and slept for 4.5 more hrs. Still feeling my last leg lift....more strength wise than painful. On top of that, I slept through my lifting time. Shooting to hit arms tomorrow now.

So, help me out here, guys. For example, during the pullback period, I'm going to failure only. If I only get 3-4 reps on an lift, is that it? If I feel guilty, do a second work set? ...or is this just one of the things you just have to get a feel for? (I think Sfla asked about this, but I read back through it and didn't see the answer). Sorry if I overlooked it.

Just go to failure on your sets if that's one or two that's fine just don't use any of the beyond failure methods, still try and hit the 6-12 rep range and don't over do things.

[almostgone]

Thanks, Marcus. I'm going to hit arms with the beyond failure so that I'm @ the end of a rotation and then will do the pullback. Appreciate the quick responses, guys! Couldn't/Wouldn't have made it this far on my own.

[DCI]

Can only repeat what the lads said, this is a period of growth imo, when I feel at my weakest if I de load for a full week by the time next week comes I'm ready to go harder at it and can feel myself grow

[almostgone]

Sounds great, DCI. I look forward to that. Appreciate your posting up/ sharing the info!

[DCI]

I'm only really begining to figure this proper HIIT training in the last few months it's basically taking me 18 months to get it right in my head you'll love it ag man when you get it clear in your head.

[Fllifter]

I'm only really begining to figure this proper HIIT training in the last few months it's basically taking me 18 months to get it right in my head you'll love it ag man when you get it clear in your head.

Like I've said before HIT is more mental than anything. Once you get the mental part down its truly amazing.

[kelkel]

The dungeon is calling for leg work.....

Coffee pounded down, music on. Getting focused on what's to come. Pain-pleasure. Pleasure-pain. Same damn thing. Lets see what weight this old fvck can throw around today. I feel a bloody eye coming on. Back soon.

[marcus300]

The dungeon is calling for leg work.....

Coffee pounded down, music on. Getting focused on what's to come. Pain-pleasure. Pleasure-pain. Same damn thing. Lets see what weight this old fvck can throw around today. I feel a bloody eye coming on. Back soon.

Sounds idyllic