**Marcus's HIT Dungeon**

[Dpyle]

Dang, you're moving a good amount of weight, Dpyle!

Thanks AG, legs have always been strong. I suppose that's where my genetics are focused. Or maybe it's because I'm a pretty short guy so I don't have to move the weight as far.

[almostgone]

LOL..well either way you're pushing some poundage/ putting out some heavy-duty work. That's a good time, too. I was feeling decent about my leg session time before work last night, but after reading your lift and time, I have knocked myself down a peg or two.

[Sfla80]

Did the underhand grip give you a different feel, sfla?

Def AG....felt like I actually get a better squeeze this way.

[almostgone]

Def AG....felt like I actually get a better squeeze this way.

Ah, good deal! Glad it worked for you.

[marcus300]

Didn't get to train yesterday due to my hectic work schedule over the last few days. Haven't trained for the ;last 5 days due to getting up at 4am so today it was shoulders.

I was weak, I was only hitting in the low rep range with my working set which really pissed me off. Infact when I was doing shurgs I did a 3 drop set on my working set and I was so angry with myself for not being able to lift my best i started to see black spots on my last drop and all i was saying in my head was your a wanker come on lol...

RC warm ups

standing single side laterals
3 warm up sets
1 working set plus 1 drop

bent over laterals
2 feel sets
1 working set plus 1 drop

Standing rack shoulder press
2 feel sets
2 working sets to failure last one did 2 drops

shrugs
2 feel sets
1 working set plus 3 drops

behind the back shrugs
1 set for the contraction and squeeze

abs
crunches
leg raises

[DCI]

DCI bb rows go in every other week.

Do u or have u (or anyone else for that matter) do them on the smith machine?? Little weak I know but helps with my form for now.

Deads I will be honest on....I slack ass on them. Will hit it next week

The smith in my gym is crap imo. Never oiled correctly. So I do them with a bb I do them heavy and slow I can't do under hand tho as it puts way too much pressure on my wrists.

@marcus we all get shit days like that tomorrow will be better

[marcus300]

Just home from my leg session. It's been an hour and I need to eat but still fighting the urge to vomit.

Warmed up with 5-6 minutes on the bike

Leg extensions: 2 warmups, 1 feel, and 1 working w double drop

Leg press: warmup/ pre-exhaust started with 4 plates each side repping out to 15 and adding 1 plate/side each set till I hit a working set of 9 plates each side. Made it to 8 with a little RP.

V squat: 2 feel, 1 working with RP.

Stiff leg deads: 1 warmup, 1 working w RP.

Lying leg curl: 1 feel, 1 straight set, 1 working w double drop.

I'm and out in an hour including change time and my bike ride. I believe next week I'll shoot for an even half ton for my working set on the leg press.

I like very much, well done

[GirlyGymRat]

Been busy so not had time to post details of my own workouts but I am free now so its all good from today Mrs Marcus routine last night Standing DB press 3 x 15 reps db laterals 3 x 15 reps bent over laterals 3 x 15 reps Bench dips 2 x 12 reps - weighted db kickbacks 2 x 15 reps close floor press up 2 x 10 reps Tabata training - I also did this 20 seconds all out as hard and fats as you can then 10 seconds rest - 8 sets We did Burpees squat jumps star jumps horizontal knee lifts

Nice. I will do this on Thursday.

[clarky.]

Didn't get to train yesterday due to my hectic work schedule over the last few days. Haven't trained for the ;last 5 days due to getting up at 4am so today it was shoulders.

I was weak, I was only hitting in the low rep range with my working set which really pissed me off. Infact when I was doing shurgs I did a 3 drop set on my working set and I was so angry with myself for not being able to lift my best i started to see black spots on my last drop and all i was saying in my head was your a wanker come on lol...

RC warm ups

standing single side laterals
3 warm up sets
1 working set plus 1 drop

bent over laterals
2 feel sets
1 working set plus 1 drop

Standing rack shoulder press
2 feel sets
2 working sets to failure last one did 2 drops

shrugs
2 feel sets
1 working set plus 3 drops

behind the back shrugs
1 set for the contraction and squeeze

abs
crunches
leg raises

It's a good job you can fire yourself up big man because there is no one els brave enough to call you a wanker

[clarky.]

Judt back from doing chest RC ex and cable fly for a warm up.

Incline db press 3 sets high rep

Incline fly 2 sets high rep

Weight droped incline fly 3 sets med rep

Standing 1 arm fly 2 sets each side med rep

weight droped 1 set each side

Peck dec 3 sets high rep

Done 36min . Chest still burning the now had a good sweat going on so it was good. The time of my sessions lately Have just been the same when doing HIT so no more or less on the time just lighter weight higher reps and noooo shoulder pain probs just because it's lighter weight eh.

[zempey]

Good sessions boy and girls, you guys are kickin ass, well done.

Chest today and it felt pretty good, body weight is down today, need to eat more today.

Bench: 2 warm 4 working. Keeping it at 225 to failure on each set deep to chest, trying to build more strength. Tried the thumb wrapped over the bar grip, can't tell if it was better or not. My tri's were fading at lockout today.

Incl bell: 5 sets pyramid up and down, getting a deep stretch and hard contraction.

Incl fly: 4 sets up in weight each set, again trying to get that deep stretch and hard squeeze.

Hammer decline machine: 4x12

High cable fly: 4 sets up in weight each set. Did one set on the pec deck with the stack to see if I could and got a few reps, never did the stack before it is 295 and felt good.

Rope push down: 4x12, did these to pump the tri's a bit, was too spent for dips.

Overall was a good session, I don't know how you guys blast through you workouts so quick, lol, I was lifting for 60-70 min today. I always warm up 5 min on treadmill with stretching, plank, and a set of 50 crunches, then off to lift.

[Sfla80]

Judt back from doing chest RC ex and cable fly for a warm up.

Incline db press 3 sets high rep

Incline fly 2 sets high rep

Weight droped incline fly 3 sets med rep

Standing 1 arm fly 2 sets each side med rep

weight droped 1 set each side

Peck dec 3 sets high rep

Done 36min . Chest still burning the now had a good sweat going on so it was good. The time of my sessions lately Have just been the same when doing HIT so no more or less on the time just lighter weight higher reps and noooo shoulder pain probs just because it's lighter weight eh.

Nice session...

Question. ...standing one arm flys??

[DCI]

I presume clarky stands next to a pillar and holds onto it and usig it for his balance and lifts the db from his hip straight up. I do them the odd time too confuse the muscle.

[almostgone]

Kel posting up a video several pages back, Sfla. It's a really nice finisher. Grab an upright and lean out @ decent angle. I start mine w/ a hammer grip and rotate into a palm up grip about 2/3 of the way through the rep and when at the top give your pec a big squeeze. Also, at the bottom I keep a bend in my arm and it seems to help w/ keeping constant tension on the pec.

[Sfla80]

I presume clarky stands next to a pillar and holds onto it and usig it for his balance and lifts the db from his hip straight up. I do them the odd time too confuse the muscle.

Kel posting up a video several pages back, Sfla. It's a really nice finisher. Grab an upright and lean out @ decent angle. I start mine w/ a hammer grip and rotate into a palm up grip about 2/3 of the way through the rep and when at the top give your pec a big squeeze. Also, at the bottom I keep a bend in my arm and it seems to help w/ keeping constant tension on the pec.

This damn thread moves to fast sometimes...lol...miss a lot.

Thanks guys...going to youtube this now.....heading for chest as soon as I finish my preworkout drink

[DCI]

Haha we are all here to help each other man. Sounds good let us know how you get on with the session

[almostgone]

This damn thread moves to fast sometimes...lol...miss a lot.

Thanks guys...going to youtube this now.....heading for chest as soon as I finish my preworkout drink

After you get the movement set in your mind, try leaning out without a weight in your working hand and place your unused hand on the pec you would be working and simulate the movement. You can feel the area it targets and how hand position affects it.
Try to go for a really hard contraction @ the top of the movement. It almost makes the upper part of my pec cramp up.

[almostgone]

Sfla, check out around post#16246 for kel's explanation and then a few posts later Clarky posted a video of it.
Sorry I can't link you directly to the post, my phone won't cooperate.

[almostgone]

Haha we are all here to help each other man. Sounds good let us know how you get on with the session

So true, DCI. Over the years I've been a member of quite a few forums, although here @ S.com has always been my home.
Anyway out of all those years and forums, this thread is without a doubt the most supportive and positive thread I've participated in.

[DCI]

Same this might sound silly but this thread really helped me change my body into something i am happy with.

[marcus300]

[almostgone]

Same this might sound silly but this thread really helped me change my body into something i am happy with.

It is bringing/has bought my body and mindset back to a place that I thought was long gone, although I've still got quite the distance to go to be where I want.

[clarky.]

Sfla here you go

Leaning One Arm…: http://youtu.be/uH7wLU4ixVc

[Sfla80]

Sfla here you go

Leaning One Arm…: http://youtu.be/uH7wLU4ixVc

Ok hit the gym before I saw this. Btw thanks dci, AG, and clarky for looking out. I kinda pictured something in my head, befor I went....so I tried it...

Basically did the cable machine I this video. I didn't use db. Grabbed single handle stood on one side. And did the basic fly movement with one arm. Little different.

Going to try this video next week.

[Sfla80]

so chest:

Warm ups with light weight and slow reps using Pec/dec machine

Incline DB fly, 1 warm 1 feel, 2 working, last working had two half reps and 2 drops

Flat db fly 2 working, half reps and 2 drops

incline db press 1 feel, 2 working 1 drop

Decline bench due to avaiablity of machines :/....2 working no drops was spent

And then "my version" lol of one arm fly.

[AllKindsOGains]

Idk marcus. Im more motivated than ever because of my situation. I dont think i want to give up until shes sick like me

[DCI]

Just finished my pre workout oats and honey and cinnamon with a crazy strong coffee lol.

Just getting mentally prepared for legs gonna be fun

[DCI]

Was on form tonight.

Leg press to start. Did a good few warm ups to get the blood probably flowing.

Then into heavy set of high reps and dd was very strong and controlled found a way to sneak more weight onto the leg press so was very happy upped the weight from last week with more reps.

Then onto hamstring machine 2 sets heavy focusing on the sqeeze at the top of the movement and making sure the negative rep was slow and controlled only one drop for this got off the machine and nearly collapsed ha.

Leg extensions same as above but paused at the top of the movement.

The lunges by the time I got to them I was in bits really really sore so did two sets slow and controlled as best as I could.

The gym is on two floor walking down the stairs was emm interesting ha

[zempey]

I have done one arm side fly but lean forward on an incline bench. This allows me to go much heavier without pain in my cuff, I haven't done them in a while, will throw them in this week and shock the shit out of my side delts.

DCI, our press has 4 pins that hold 9 plates each, I doubt I will ever run out of room for weight on that thing. Most I ever did back in the day was 16 plates a side, don't know if I will ever try to get back there. 12 is definitely within reach, probably this week if the knee is feeling good.

This thread has helped me as well, reading all your posts and logging in with you guys keeps the fire burning. I look forward to reading it whenever I log in.

[DCI]

This leg press only has two pins so nothing special. So we had 7x25kg plates on each side with 2x10kg plates stuck under it ha.

Works out at 814lbs but nothing crazy tbh my legs are very strong. Squatting I've always lacked on but I prefer pressing etc.

[ghettoboyd]

I been wanting to join in on the fun for a while now so im going to post todays leg workout...im not doing hit at the moment but im posting anyways cus I feel left out lol...
4 sets leg extentions working up to the whole stack for the last 2sets for warm-up
squats: 2 warmup/feeler sets then 4 sets of 8 with working weight
dead lifts with the hex bar 2 warm up/feeler sets then 3 sets of 6 with working weight
leg press same 2 wrm up 4 sets of 10-12
then stiff legged deads for the hamys 4 sets
was ready to puke today but somehow held it down, gotta love those leg days...anyways that's what I did today just thought id share...side note finished that in roughly an hour...thanks for letting me play along...respect..

[*mikro*]

What's the best way to hit the bi's?? I find it's the most difficult muscle to tear fibres in or on or whatever lol

[zempey]

I find big bar curls do it for me, trying to get to 200lbs. Never got there on big bar, but did on ez curl. The burn I get is insane on this exercise.

[AllKindsOGains]

Shoulders in twenty minutes. Bloody creature poster boy.

[almostgone]

What's the best way to hit the bi's?? I find it's the most difficult muscle to tear fibres in or on or whatever lol

If you look back a bit, Marcus and Clarky were doing a routine that I'm following right now. It really wears away at your biceps. It starts with bent over cable concentration curls, then incline d'bell curls, and then seated d'bell curls. It does a nice job of letting you know you put a whooping on your arms.

Edit: Note that on the cable concentration curls, the arm is unsupported. It really gives you the complete range of motion if you don't let your elbow walk or flail about.

[AllKindsOGains]

What's the best way to hit the bi's?? I find it's the most difficult muscle to tear fibres in or on or whatever lol

I agree with almostgone, my top 3 are incline db, standing straight bar, and cable preachers. HIT for the win

[AllKindsOGains]

Shoulders went well. I did bar shrugs today, normally do seated db, and it was a little hard on my lower back. Think ill wear a belt next time.

[clarky.]

I been wanting to join in on the fun for a while now so im going to post todays leg workout...im not doing hit at the moment but im posting anyways cus I feel left out lol...
4 sets leg extentions working up to the whole stack for the last 2sets for warm-up
squats: 2 warmup/feeler sets then 4 sets of 8 with working weight
dead lifts with the hex bar 2 warm up/feeler sets then 3 sets of 6 with working weight
leg press same 2 wrm up 4 sets of 10-12
then stiff legged deads for the hamys 4 sets
was ready to puke today but somehow held it down, gotta love those leg days...anyways that's what I did today just thought id share...side note finished that in roughly an hour...thanks for letting me play along...respect..

Welcome to the thread of PAIN ghetto

[clarky.]

Chest is very sore today guys going to take it easy the day and eat lol.

[almostgone]

Biceps and tris this evening in my part of the country. My legs are soooo totalized!!