**Marcus's HIT Dungeon**

[almostgone]

R/C exercises and broomstick stretches
D'bell shoulder press-2 w/u, Work1-5, drop, Work2-3.25
Seated side lateral-2 w/u, Work1-5,drop, Work2-6.5
Rear lateral-2 w/u, Work1-6.5, drop, Work2-7.5. Basically hit a static hold as long as I could on the half reps. Currently have a nice burn going.
B'bell shrugs-2 w/u, Work1-6, drop, Work2-7, drop, Work3(behind back)-11.5
Shoulders stretches off the bar in Smith machine.

Lifting time including tidying up=36 minutes. Good lift....tired, but energized. Believe this pullback might have been past due...a mistake on my part.

[clarky.]

Did back today

Wide grip pd 1work +DD

Close grip pd 1work +DD love this

Close grip row + triple drop this was great just kept pulling plates off and rowing lol

T bar + DD

Hyper ex just body weight

Forgot my note book today so can't put numbers on my working sets guys but they were between 8-10 on some as i got going it was down to 4-6.

[kelkel]

totally fuked and looking huge

I removed the "should be" part.

[RaginCajun]

I removed the "should be" part.

I concur!

[almostgone]

Whew...busy night @ work! Planning on hitting back this evening. I've been using the wide bar for wide grip pulldowns, and a shorter stirrup bar for narrow grip pulldowns. Believe I've read several of you also use the Vbar ( like the ones on low pulley rows and Tbar rows) for pulldowns...??? May give that a try today.

[kelkel]

Whew...busy night @ work! Planning on hitting back this evening. I've been using the wide bar for wide grip pulldowns, and a shorter stirrup bar for narrow grip pulldowns. Believe I've read several of you also use the Vbar ( like the ones on low pulley rows and Tbar rows) for pulldowns...??? May give that a try today.

Yes. You will like it.

[marcus300]

really busy today so just destroyed triceps,

warm up rope pushdowns
3 warms up sets

lying db extention
2 feel sets
1 working set + 2 RP

close grip BB
2 feel sets
1 working set + 2 RP

hammer strength seated tricep push
2 working sets to complete failure right down to halves and quarters

finished with rope push downs
2 workings sets + 3 drops

triceps looked like a stallions back leg ( top half

fuked off home and ate toasted oats and 8 whole eggs

[kelkel]

Chest and arms yesterday. All went well. I only wanted to discuss a particular style of barbell curls. Throughout my years I've done many forms of BB curls from heavy cheats over 200lbs to light and strict. Now as I've aged I lean toward moderate weight with strict form. Lately my bicep routine is as follows:

Preacher curls
Barbell curls
Incline dumbell curls

My style on barbell's lately is this:

Upper arms remain vertical to the floor.
Minimal to no elbow movement.
Peak level is about chest (think nipple) high. Any higher and your elbows are moving forward.

Don't think of this as a "drag curl" as it's not. It's just a "pure" bicep curl without any forward thrust or cheating involved. Take some weight off the bar and give it a try. You'll feel an incredible peak contraction.

Let me know what you think please.

[marcus300]

Chest and arms yesterday. All went well. I only wanted to discuss a particular style of barbell curls. Throughout my years I've done many forms of BB curls from heavy cheats over 200lbs to light and strict. Now as I've aged I lean toward moderate weight with strict form. Lately my bicep routine is as follows:

Preacher curls
Barbell curls
Incline dumbell curls

My style on barbell's lately is this:

Upper arms remain vertical to the floor.
Minimal to no elbow movement.
Peak level is about chest (think nipple) high. Any higher and your elbows are moving forward.

Don't think of this as a "drag curl" as it's not. It's just a "pure" bicep curl without any forward thrust or cheating involved. Take some weight off the bar and give it a try. You'll feel an incredible peak contraction.

Let me know what you think please.

Sounds cool Kel, I use different ones myself but I must admit I purely focus on db's I cant use more weight, have far more control over a natural movement and they seem to build bigger biceps for me but the same principles apply as your bb curls

[Hazard]

Incline dumbell curls are my "width" builders. They seem to help pack the meat on.

I hardly do straight barbell curls anymore..... I get pains in the wrist. Lately I've been using the bar pictured below on the cables. I use the outside grip close to the knobs on the end and i go as heavy as I can while keeping the arms tight and locked. As kel described..... Very little elbow movement. The constant tension from the cable burns like hell.

Then I finish up with preachers or concentrations. The concentration curls I do extremely strict. I keep my hand back so my wrist and pinky lead up to my chest.

[kelkel]

Incline dumbell curls are my "width" builders. They seem to help pack the meat on.

I hardly do straight barbell curls anymore..... I get pains in the wrist. Lately I've been using the bar pictured below on the cables. I use the outside grip close to the knobs on the end andI go as heavy as I can while keeping the arms tight and locked. As kel described..... Very little elbow movement. The constant tension from the cable burns like hell.

Then I finish up with preachers

Which is why I insert them in the middle. Doing them second I don't have to warm up and less issues overall.
What pic are you referring to?

[Hazard]

I had to close the app and reopen..... It's posted now. Along with an edit to my post

[kelkel]

I had to close the app and reopen..... It's posted now. Along with an edit to my post

Love that attachment. My go-to handle for triceps and great on cable curls!

[Hazard]

Love that attachment. My go-to handle for triceps and great on cable curls!

Yep love it for curls. The burn is crazy. I use it for
Triceps also but also use a straight bar attachment and do more of a downward press like cutler demonstrates in one of his videos.

[Dpyle]

Headed to the gym for chest. The week off was just what I needed. So far I've been waking up before my alarms in the morning rather than struggling to drag out of bed so I'm feeling loads better. Plus I'm stoked because I was chosen to test a new enclosure our engineers designed to be unbreakable. They're gonna cut me loose with a 16lb hammer and a crow bar and see if I can make it inside. I feel it says something to my appearance if they feel I have the best shot at getting inside, plus it's being filmed.

[Cuz]

Felt so much different in the gym today...like my fire is 're lit and slowly burning hotter...its a great feeling. My mood has improved 10x. Life is worth living again.

[Dpyle]

Felt so much different in the gym today...like my fire is 're lit and slowly burning hotter...its a great feeling. My mood has improved 10x. Life is worth living again.

You back on cuz or just coming out of your slump?

[kelkel]

my fire is 're lit and slowly burning hotter...

Hoping it's not just hemorrhoids.

[almostgone]

Incline dumbell curls are my "width" builders. They seem to help pack the meat on.

I hardly do straight barbell curls anymore..... I get pains in the wrist. Lately I've been using the bar pictured below on the cables. I use the outside grip close to the knobs on the end and i go as heavy as I can while keeping the arms tight and locked. As kel described..... Very little elbow movement. The constant tension from the cable burns like hell.

Then I finish up with preachers or concentrations. The concentration curls I do extremely strict. I keep my hand back so my wrist and pinky lead up to my chest.

I like that handle as well for cable curls. I need to purchase/ or fabricate a new preacher curl bench. I gave the wife's nephew a really old bench/w a marginally acceptable bench w/preacher attachment and a buttload of old plates that hasn't been used since the '80s (except for the preacher attachment). I could slide it into my Smith machine to use the cables..don't know if you remember the old York stuff with the red cast iron collars and carriage head bolts to lock them in place. The boy is 12 years old and was jonesing for some weights so it hopefully will get used.

[marcus300]

incline flyes
3 warm up sets
1 working set plus 2 drops

incline db press
2 feel sets
1 working set plus 2 drops

hammer strength vertical flat press
2 feel sets
1 working set plus 2 drops

cable flyes
2 working sets

all done to failure on working sets and drops, nearly made my eyes water it felt that good but could feel the RC issues that's why I pre exhausted...

that's it all done in 40 mins

home and had oats and 7 whole eggs and banana

[DCI]

First time back to the gym after a week away I can hear the weights taunting at me already

[biggjd69]

Shoulder Day....woke up late this morning. But I got 35 mins in

Shoulder Press Machine 2 feel 1work
dumbbell Press 2 feel 1 work
side laterals 2 feel 1 work
upright rows 1 feel 1 work
front raises 1 feel 1 work
real delt machine 3 sets of 20 reps

Shoulders burn like hell. No excuse if time is cut short, with the right intensity you can still get it in. I did this while on a CUT right now!!! NO EXCUSES!!!!

[Dpyle]

Crushed my chest session last night, and just finished blowing thru 6 months worth of engineering design work on the test parts with a 16lb hammer

[kelkel]

just finished blowing thru 6 months worth of engineering design work on the test parts with a 16lb hammer

Yet you didn't think to video it for us. Ingrate.

[Dpyle]

Yet you didn't think to video it for us. Ingrate.

They shot video, but I'll never get possession of it. Had to sign a confidentiality Agreement when I hired in. The engineers that designed the parts didn't seem very happy when I finished, but every time I took a break between parts more of the ladies in the office came out to watch.

[hawk14dl]

So you were paid, to try and destroy something the engineers spent 6 months on building?

Sign me up!

[Dpyle]

So you were paid, to try and destroy something the engineers spent 6 months on building?

Sign me up!

Pretty much. Apparently they are having issues with people breaking into our enclosures for the copper wiring so they're trying to come up with something to prolong the process. And I got in faster than they were hoping for.

[Cuz]

You back on cuz or just coming out of your slump?

On brother

[spacemon]

What an amazing thread and wealth of knowledge! I am new to this post and I have read alot of it but not all 351 pages. Please don't flame me to bad but I have never heard of a "feel set". Anybody care to explain?

[Dpyle]

What an amazing thread and wealth of knowledge! I am new to this post and I have read alot of it but not all 351 pages. Please don't flame me to bad but I have never heard of a "feel set". Anybody care to explain?

It's just a heavy set to gauge what your working weight will be.

Example would be I grab a set of 60lb dumbells for shoulder press. If I bang out 8-10 reps with a little struggle on the last couple but not quite failure then ill snatch up the 80's for my working set and might get 4-5 before I hit failure and start drop setting to get into that 8-10 range. Sometimes that takes 2-3 drops other times it may only take 1-2.

[Dpyle]

On brother

Kill it cuz!

[almostgone]

Lol, why is it every time work is supposed to be slowing down, I get busier? Another 12+ hr day yesterday and scheduled to work both days this weekend. Oh well, maybe my 401k won't crash and burn.
This old man is headed to the shop to lift.....and sweat.

[Hazard]

Lol, why is it every time work is supposed to be slowing down, I get busier? Another 12+ hr day yesterday and scheduled to work both days this weekend. Oh well, maybe my 401k won't crash and burn.
This old man is headed to the shop to lift.....and sweat.

Tell me about it.....

Started 9:30pm Monday night - got home 12:00 in the afternoon on Tuesday.

It's tough

[Cuz]

Tell me about it.....

Started 9:30pm Monday night - got home 12:00 in the afternoon on Tuesday.

It's tough

Holy fck...and I thought I hated my job lol

[kelkel]

What an amazing thread and wealth of knowledge! I am new to this post and I have read alot of it but not all 351 pages. Please don't flame me to bad but I have never heard of a "feel set". Anybody care to explain?

Don't stop reading to catch up. Lot's of info to absorb.
Glad you checked in.

[Hazard]

Holy fck...and I thought I hated my job lol

I freakin love my job lol

Usually I work from 10am-7-9pm - every now and then I hafta work at night.

If they gave me a raise for another 10-20k I would t complain. It's hard keepin up in the gym when the fvcking gym closes at 11pm

[almostgone]

Got in back this evening. Still in the pullback mode. I did try the Vbar for pulldowns and believe I'll throw it into the rotation of handles. It definitely hits a slightly different area.

Crunches- 2 sets
Pulldowns with stirrup handle-2 w/u, Work1-4.5, drop, Work2-4.5
Vbar pullbown-2 w/u, Work1-3.5, drop, Work2-4.5
Straightjacket stretches
Tbar rows-1 w/u, Work1-4, drop, Work2-5
Low pulley Vbar rows-1 w/u, Work1-5, drop, Work2-5.5
Toe touches
Deads-1 w/u, Work-8

[spacemon]

It's just a heavy set to gauge what your working weight will be.

Example would be I grab a set of 60lb dumbells for shoulder press. If I bang out 8-10 reps with a little struggle on the last couple but not quite failure then ill snatch up the 80's for my working set and might get 4-5 before I hit failure and start drop setting to get into that 8-10 range. Sometimes that takes 2-3 drops other times it may only take 1-2.

THANKS! I appreciate that response and will give feel sets a try.

[spacemon]

Don't stop reading to catch up. Lot's of info to absorb.
Glad you checked in.

Thanks kelkel, this thread could be printed into hardback form and sold! Definitely a ton of info and its great to read all the shared knowledge. This forum has been pretty amazing so far and you vets are pretty easy on the noobs. Some of the other forums I have visited have not been so welcoming.

[almostgone]

I freakin love my job lol

Usually I work from 10am-7-9pm - every now and then I hafta work at night.

If they gave me a raise for another 10-20k I would t complain. It's hard keepin up in the gym when the fvcking gym closes at 11pm

Sounds like you're working towards a home gym, Haz??