**Marcus's HIT Dungeon**

[Sfla80]

Ok did bi's stretching and light ccc for a warm up.

Pre ex with
Ccc 1 working +2 forced+ 2 neg

Incline db curls 1 working DD

Seated db curls 1 working 1 drop

Standing cable curls 1 working DD

And done 30 min. It was a great session.

Standing cables....like high to even shoulders pully?

Or bar/rope on low pully?

[clarky.]

I like this workout for bis. I just would throw in a concentration curl set at the end for a finisher.

I did the cc at the start as a pre exhaust technique.

Standing cables....like high to even shoulders pully?
Or bar/rope on low pully?

Straight bar low pulley. Just like a bb curl.

[kelkel]

Good chest and arms this afternoon, despite some type of stomach bug Saturday night and Sunday.

Inclines on smith: Two heavy, 8-10 reps
Machine flyes: Two sets, 10-12 reps
Old school one-arm dumbell fly for upper-inner chest: Two sets 12 reps. These are working. Just started cycling them in.

Cable curls: Two sets, 10-12 reps
Preachers: Two sets, 8 reps
Incline's: Two sets, 8-10 reps

Pushdowns: Two sets, 10-12 reps
Dumbell skulls: Two sets 10-12 reps
Cable dips: Two sets, 10 reps

[clarky.]

Old school one-arm dumbell fly for upper-inner chest: Two sets 12 reps. These are working. Just started cycling them in.

Kel how are these done ?

[DCI]

Back tonight was fcking unreal.

Started with wide grip pull downs light as a warm up.

Then t bar rows really really heavy tonight was on fire due to work delaying me today. Hit a pb weight was really really happy technique was ok but will improve over time it waa my must time hitting that weight in my life.

Bent over rows next heavy 2 sets and one drop was crazy hard.

Rack pulls lifted heavy again nothing record setting but was heavy and a double drop was great.

Close grip yates style pull downs was light weight just to squeeze the muscle.

[kelkel]

Old school one-arm dumbell fly for upper-inner chest: Two sets 12 reps. These are working. Just started cycling them in.

Kel how are these done ?

May be hard to explain so.....

Think of how you do a single arm lateral raise where you hold on to a post and lean out at about a 35 degree angle. Get in that position with the dumbell in hand hanging naturally at your side in a hammer or pronated position. From here you pull the dumbell up immediately rotating palms up and elevate it across the body to a horizontal position, keeping your arm straight as possible throughout while crossing over your chest.

Keep your reps medium to high and you'll be amazed how you feel this. You think you'll feel it all in your delts but you won't, at all. Keep in mind it's not a "heavy weight" movement. I'd recommend doing it to finish your workout. Experiment a bit and you'll find your groove with this exercise. Let me know what you think. I used to do this years and years ago and was recently reminded of it. So far two workouts using it and I'm liking it.

[almostgone]

^^^ man, I remember doing these but it has been ages. 2 thumbs up for refreshing my memory, Kel. That will be a perfect finisher for the chest superset lift I've been doing. Usually have nothing left at the end of one of those sessions, but have been throwing a small something at chest just to verify everything is smoked.

...used to do them starting with a hammer grip and about 1/3-1/2 way through the rep, I would start rolling the palm up.

[almostgone]

Marcus, you've mentioned that hyperextensions helped your lower back a good bit (if I recall correctly). Do you do these off of a Roman chair type setup or a machine? The deep tissue work has helped my lower back a lot, but I would like to strengthen it a bit more since it seems to be the weak link in my core. LOL, I still am working to be squatting again comfortably...and confidently.
I'm going to be buying something soon and was considering adding an angled hyper bench to the order also since I would be paying freight anyway.

[marcus300]

Marcus, you've mentioned that hyperextensions helped your lower back a good bit (if I recall correctly). Do you do these off of a Roman chair type setup or a machine? The deep tissue work has helped my lower back a lot, but I would like to strengthen it a bit more since it seems to be the weak link in my core. LOL, I still am working to be squatting again comfortably...and confidently.
I'm going to be buying something soon and was considering adding an angled hyper bench to the order also since I would be paying freight anyway.

I do them on this


I hardly deadlift anymore, infact its very very rare if I do but on occasions I may just do some at the end of my back workout but it will be a plate a side only. I use to be a huge DL'er and squatter but over the years its just wears your body down. I still squat decent but I have problems with my disc's so stopped the DL'ing. I concentrated o9n thickness all over my back to support my spine and I built a bigger back than when I was dead lifting especially my lower back. I built up hypers with weight and it really does help me build those steel columns down your spine protrude and take the pain away...All you can do is try them and see what it does for you

[almostgone]

Perfect! Appreciate the information. I've got the odd and end problems with lower back so I'm thinking hypers would be a good addition to my routine. I recently rigged up a setup off of my reloading bench (you know us Southerners...we have to reload ammo so we can go kill paper and cardboard ) and I'm comfortable w/ hypers. On the other hand, I just don't care for good mornings. My abs/obliques seem to carry most of the load and it just feels like an accident waiting to happen; even w/ a dry bar.

[clarky.]

Sore today

[almostgone]

Sore today

That's a great way to start the day.

[clarky.]

…: http://youtu.be/uH7wLU4ixVc

This kel.

[DCI]

Tired today last night and work yesterday killed me going for a snooze on lunch I think.

Also ag another plus 1 here hypers since doing them they have gotten rid of 95% of my back pain its crazy

[almostgone]

Thanks, DCI! Will be adding them in in the near future...looking forward to it.

[DCI]

Yeh I just do them at the very end of the session my lower back tightens up a lot on back day and doing them relieves the tension in the muscle thankfully

[zempey]

I didn't make it yesterday, but I did make it in for back this morning. Didn't take anything to failure, but got a nice squeeze with strict form. Lungs are still a little tired, but did 15 min on the bike to finish off. Chest tomorrow, going to keep it around the same pace as today.

[kelkel]

…: http://youtu.be/uh7wlu4ixvc

this kel.

Exactly. Hopefully my explanation is somewhere near theirs.

[GirlyGymRat]

Exactly. Hopefully my explanation is somewhere near theirs.

I visualized your explanation to video. Kinda surprised at what seemed like a lighter weight db for the pro.

[marcus300]

Went and did back today, 2nd day back in the gym from a week off. Shoulder feels good but still cant tell something isn't right but its getting better. Chest feel tight from yesterdays sessions

I didn't go heavy with back concentrated on contraction and the squeeze, the mind muscle connection is very important to me when I train back. I stepped the intensity up slightly. Started with close grip pulldowns kept it light for me and held the contraction for a second for a slow release on the negative. Then went to BB bent over rows back felt great but didn't go to my max and just did 3 plates a side without any swing and held the contraction again. then over to the hammer strength underhand pull downs, went fine and again concentrated on the mind muscle connection. Low pulley rows ended up doing the stack and felt great but didn't over do it. straight arm pulldowns then hypers.

Back felt great and pumped, it looked great really came out on the lats on the spread and the thickness was pumped to the max. Nothing over stretching my capabilities but seeing that it was only my 2nd session back it was productive

[kelkel]

I visualized your explanation to video. Kinda surprised at what seemed like a lighter weight db for the pro.

All about isolation and feel for this one.

[kelkel]

Went and did back today, 2nd day back in the gym from a week off. Shoulder feels good but still cant tell something isn't right but its getting better. Chest feel tight from yesterdays sessions

I didn't go heavy with back concentrated on contraction and the squeeze, the mind muscle connection is very important to me when I train back. I stepped the intensity up slightly. Started with close grip pulldowns kept it light for me and held the contraction for a second for a slow release on the negative. Then went to BB bent over rows back felt great but didn't go to my max and just did 3 plates a side without any swing and held the contraction again. then over to the hammer strength underhand pull downs, went fine and again concentrated on the mind muscle connection. Low pulley rows ended up doing the stack and felt great but didn't over do it. straight arm pulldowns then hypers.

Back felt great and pumped, it looked great really came out on the lats on the spread and the thickness was pumped to the max. Nothing over stretching my capabilities but seeing that it was only my 2nd session back it was productive

Good stuff.

[clarky.]

Exactly. Hopefully my explanation is somewhere near theirs.

Yip spot on big chap.

[DCI]

Shoulders tonight will have my training partner with me so will hammer the fck outta em first time in 2 weeks not doing pre exhaust

[Hazard]

Got home from work at 3am.... No workout this morning and I started back at work at 10am. Tomorrow..... Lats and tris

[clarky.]

Got home from work at 3am.... No workout this morning and I started back at work at 10am. Tomorrow..... Lats and tris

Fvck Haz you put in some hours.

[Hazard]

Fvck Haz you put in some hours.

Yep..... Sucks. Still at work lol. No idea when I can go home yet

[DCI]

So shoulders tonight was insane.

3 warms on db pressing then banged into 2 heavy ass sets was crazy shoulders were tight tried one dropset that was just a waste of time I was that fcked after it.

The bb shrugs to squeeze the muscle focusing on contraction.

Then superset front and side raises really really sore heavy form was good.

Then farmers walk fcking love these

[almostgone]

Yip spot on big chap.

Nice avi pic, Clarky! The hard work shows, buddy!!

[almostgone]

Yep..... Sucks. Still at work lol. No idea when I can go home yet

Suffering from too many hours myself, Haz. Not really sure when I last had a day off.....Thanksgiving-ish? Next day off will be Christmas or maybe Christmas Eve.
Drinking a Marcus style shake and going to hit shoulders in a few.

[Roger11]

tell me about work, lol jesus, was supposed to have today off, but nope got called in. Im not really complaining tho. Get good pay for being called in. Just means ill have to go to gym in the next hour or so before i start.

Not really in the mood as im getting some Average acidic reflux that is annoying the **** outta me.

[almostgone]

Good lift tonight. Feeling very strong although shot day is still a few days away. I believe in the future, I will start alternating cable side laterals to in the front of body w/ the seated side d'bell laterals that I'm doing now...just feels like it is time to do so for some reason.

Marcus, I think I've found my groove on the high cable rear delt movement from the Heath video you posted. I added the short length of chain from my low cable to the upper cable, added the triceps rope to that and ran the whole "lot" over the top of the chinning bar on my Smythe machine so that the cable is coming off @ a fairly shallow angle w/o rubbing on the chinning bar. Also, I set my bench to incline and put it behind me in case something let go while I was repping. I've found the weight that I can work the delts with, but not pull my body foward so I stay leaned back.

R/C exercises and broomstick stretches

D'bell shoulder press- 2 w/u, Work- 7.5, drop,3.5,drop, 2.5. New amount of reps @ this weight. Think I may bump this weight next time?
Seated side lateral-2 w/u, Work-4.5,drop, 1.5,drop,3.5-2.5. Long hold on the last half rep until I couldn't hold the bells up.
High cable rear delts- 2 w/u, Work-5.5-4.5-2.5. Long hold on last half rep.
B'bell shrugs- 2w/u, Work1(front)-4.5-2.5,drop,4.5. Work2 (rear)-6.5,drop, 6.5
D'bell shrugs- 7 very slow reps and hit failure.


The burn was immediate today and started @ anteriors and followed each exercise all of the way around my shoulders and traps. Very satisfying.

39 minutes, not counting R/C exercises and stretches.

[Mp859]

Yep..... Sucks. Still at work lol. No idea when I can go home yet

Sounds like a job I would've quit lol

[DCI]

Ag sounds good and agreed on alternating your exercises

[almostgone]

Thanks, DCI. I've been doing the seated laterals for a "minute" now and think the side cable laterals would be a good change. If my body reacts like it used to, I'll come back to the dumbbell laterals even stronger.

[clarky.]

Good lift tonight. Feeling very strong although shot day is still a few days away. I believe in the future, I will start alternating cable side laterals to in the front of body w/ the seated side d'bell laterals that I'm doing now...just feels like it is time to do so for some reason.

Marcus, I think I've found my groove on the high cable rear delt movement from the Heath video you posted. I added the short length of chain from my low cable to the upper cable, added the triceps rope to that and ran the whole "lot" over the top of the chinning bar on my Smythe machine so that the cable is coming off @ a fairly shallow angle w/o rubbing on the chinning bar. Also, I set my bench to incline and put it behind me in case something let go while I was repping. I've found the weight that I can work the delts with, but not pull my body foward so I stay leaned back.

R/C exercises and broomstick stretches

D'bell shoulder press- 2 w/u, Work- 7.5, drop,3.5,drop, 2.5. New amount of reps @ this weight. Think I may bump this weight next time?
Seated side lateral-2 w/u, Work-4.5,drop, 1.5,drop,3.5-2.5. Long hold on the last half rep until I couldn't hold the bells up.
High cable rear delts- 2 w/u, Work-5.5-4.5-2.5. Long hold on last half rep.
B'bell shrugs- 2w/u, Work1(front)-4.5-2.5,drop,4.5. Work2 (rear)-6.5,drop, 6.5
D'bell shrugs- 7 very slow reps and hit failure.


The burn was immediate today and started @ anteriors and followed each exercise all of the way around my shoulders and traps. Very satisfying.

39 minutes, not counting R/C exercises and stretches.

Nice session AG. I like the cable for side/front raises for a warm up or pre ex constant tension from the start no slack at all but i do like using the db though.

[DCI]

Thanks, DCI. I've been doing the seated laterals for a "minute" now and think the side cable laterals would be a good change. If my body reacts like it used to, I'll come back to the dumbbell laterals even stronger.

Def will help i alternate front and side raises from standing to seated to cables reg enough makes a nice change

[almostgone]

All about isolation and feel for this one.

Definitely. If you simulate the movement w/o weights, just lean over a tad, and place the unused hand on the pec being worked you can get a good idea of the area being targeted and how different hand positions affect the movement.

[clarky.]

Definitely. If you simulate the movement w/o weights, just lean over a tad, and place the unused hand on the pec being worked you can get a good idea of the area being targeted and how different hand positions affect the movement.

Yip it really does target that upper in side chest area good AG just tried what you said. I will defo be doing these at the end of each chest session. Another great tip kel thank you.

[zempey]

Chest this morning, felt good and strong. I did 5x8's today, kept the weight decent and powered through. Got a nice full pump, body swelled up, it's been a while since I only had two workouts in two weeks prior to this week. Already shed a few pounds of retained water, still a bit weak in the lungs but coming around. Legs tomorrow, that will test the lungs for sure, might skip squats and focus on leg press and xt's.