**Marcus's HIT Dungeon**

[kelkel]

Legs for me. Need to figure out some kind of different exercise for a change of pace.

[NACH3]

Same for me tbh and not old I just feel the cost to benefit ratio is just not there for them. If I squat its the last exercise and very light weight same for deads.

Tonight is chest as will be away with work tomorrow I want to get that session in tomorrow night will be my rest night

Thx for the feedback fellas! I will make sure I start em light and just see how they feel at this time... The last thing I want is a back problem!

[Bio-Active]

Same for me tbh and not old I just feel the cost to benefit ratio is just not there for them. If I squat its the last exercise and very light weight same for deads.

Tonight is chest as will be away with work tomorrow I want to get that session in tomorrow night will be my rest night

I now some people say leg press puts pressure on the lower back but not for me and doing the outside stance and inside stance seems to work the whole leg real well in place of the squats. I am bodybuilding anyway not power lifting

[almostgone]

Wishing you a speedy recovery, AG! I had the tubes put in my ears at a very early age(do to constant Ear Infections - chronic then)... That Cipro is a Strong anti-biotic... Should help tremendously... Rest up and lookin forward to seeing your w/o's!!!

Thanks, Nach. My right eardrum is mainly scar tissue and the middle ear and right Eustachian tube are geeked so I generally end up with maxillary sinus not being able to drain properly. Just a side effect of being high mileage.

[almostgone]

I now some people say leg press puts pressure on the lower back but not for me and doing the outside stance and inside stance seems to work the whole leg real well in place of the squats. I am bodybuilding anyway not power lifting

Same here, Bio. I keep my @ss glued to the seat and back against the support and it does my lower back just fine.

[DCI]

I now some people say leg press puts pressure on the lower back but not for me and doing the outside stance and inside stance seems to work the whole leg real well in place of the squats. I am bodybuilding anyway not power lifting

I honestly dunno how you can damage your lower back doing leg press people must be doing it wrong and like AG I make sure I'm well planted in the seat and agreed I dont need to show off my lifts to people etc.

Thx for the feedback fellas! I will make sure I start em light and just see how they feel at this time... The last thing I want is a back problem!

Im lucky I dont have a back issue with all the driving I do since feb I've done 10k miles so like you I like my back to be safe haha.

[NACH3]

Im lucky I dont have a back issue with all the driving I do since feb I've done 10k miles so like you I like my back to be safe haha.

Agreed on the leg press! IDK how someone isn't planted all the way in/down...

Damn that's a shit ton of driving, DCI... No back issues/don't need nor want any... I've seen it first hand(my father has his whole neck-C1-6 I believe is all fused... As is his most of his lumbar region, & the reg L4-5 fusion(17discs either fused/u-bolted/or removed) still can walk... But he's shrunk a good 4"... No thank you!!!!

[Bio-Active]

Same here, Bio. I keep my @ss glued to the seat and back against the support and it does my lower back just fine.

exactly it puts no pressure on my lower back at all and you can go really heavy without sacrificing form. As I have gotten older I depend on the machines a lot more for the heavy work. Way less risk of injury

[kelkel]

For some people going deep on a leg press causes the lower back to curl up thus making some peoples spines vulnerable to injury.

[Bio-Active]

For some people going deep on a leg press causes the lower back to curl up thus making some peoples spines vulnerable to injury.

yeah I can see that happening. That's why I pin my butt in the seat and refuse to let that happen

[NACH3]

yeah I can see that happening. That's why I pin my butt in the seat and refuse to let that happen

When I go heavy and deep(my lower back/spine is more curved than most) but I'll hold the bars & plant my ass $ back to the seat/back pads, so my back doesn't arch or come up...

Like Kel mentioned only if goin real deep does this ever happen(in my experience)...

[DCI]

Agreed on the leg press! IDK how someone isn't planted all the way in/down...

Damn that's a shit ton of driving, DCI... No back issues/don't need nor want any... I've seen it first hand(my father has his whole neck-C1-6 I believe is all fused... As is his most of his lumbar region, & the reg L4-5 fusion(17discs either fused/u-bolted/or removed) still can walk... But he's shrunk a good 4"... No thank you!!!!

Ouch re your dad sore thing no doubt

[NACH3]

Ouch re your dad sore thing no doubt

Thx DCI... Yeah it's defo taught me to be safe as possible man... I've yet to hear of a good Back surgery(but these took place over 88-2014 - 6 back 2 neck)... Just glad he's still here and walkin

[hawk14dl]

Doing legs today. Keeping it very light due to my injury over the weekend, I just feel I need to get out there and get some blood in them.

Not going to gym, using home equipment.

[AllKindsOGains]

I now some people say leg press puts pressure on the lower back but not for me and doing the outside stance and inside stance seems to work the whole leg real well in place of the squats. I am bodybuilding anyway not power lifting

100% in agreement squats and disc injuries don't go together

[hawk14dl]

Legs went great. Kept it light and reps low. Mobility felt good, my hip actually feels better now. I'll hit my bottom with some real weight next week

[BG]

For some people going deep on a leg press causes the lower back to curl up thus making some peoples spines vulnerable to injury.

Exactly, if my butt curls up more then a few inch's I have issue's. Thats how I know my depth, as soon as my ass starts to lift up, start pushing.


(Really leaving the door open on that one)

[Sfla80]

Exactly, if my butt curls up more then a few inch's I have issue's. Thats how I know my depth, as soon as my ass starts to lift up, start pushing.

(Really leaving the door open on that one)

Lmao

[GirlyGymRat]

Marcus. This always picks up my spirits!

http://youtu.be/y6Sxv-sUYtM

[hawk14dl]

Want to gauge ya'lls opinion. On a back/bi day, should I be doing bis first? So that during the back movements I place more emphasis on the back?

[almostgone]

Exactly, if my butt curls up more then a few inch's I have issue's. Thats how I know my depth, as soon as my ass starts to lift up, start pushing.


(Really leaving the door open on that one)

[clarky.]

Want to gauge ya'lls opinion. On a back/bi day, should I be doing bis first? So that during the back movements I place more emphasis on the back?

I would say back first hawk you do use a little bi's when doing back how much varias on different movements as you know so it's kind of a warm up. We shift some weight on back day so fried bi's may/could put a spanner in the works if you do them first.

Side note i never do two muscle groups in one session i just can't i put that much in to the one muscle that there is nothing left to do one more. I have tried a few time but i just keep thinking hold back as i have more to do that's just me though.

[Dpyle]

Want to gauge ya'lls opinion. On a back/bi day, should I be doing bis first? So that during the back movements I place more emphasis on the back?

I always finish with bis because they are involved with so many movements for back. During the sessions where I do them together, after back is finished it only takes me a couple hard working sets to totally burn out my biceps

[Hazard]

I always finish with bis because they are involved with so many movements for back. During the sessions where I do them together, after back is finished it only takes me a couple hard working sets to totally burn out my biceps

I usually do this ^^^^

However if you fatigue your bi's first you can put more emphasis on using your back instead of having the bi's cheat.

[NACH3]

Since switching to 1BP per day, I was most definitely short chsnging all muscle groups...

Doing pure HIT it really is impossible to do two majors BP(but I can see a major and minor)... Just in my newer experience ive noticed a huge difference! (I'll do bis and tris together then everything else has been on its own now)...

Back for me this am!

[Dpyle]

So the motivation and appetite that have eluded me for the past few weeks seem to be making a come back. Had a killer back session yesterday, and an even better leg session tonight.

Back and bis

DB pullovers: 2 warmups, 1 feel, 1 working w RP
Wide grip pull downs: 2 feel, 1 working double drop
Close grip pull downs: 1 working double drop
Seated cable row: 1 feel, 1 working double drop
T bar row: 2 feel, 1 working double drop
Alternating DB curl: 1 feel, 1 working w RP
DB hammer curl: 2 working w RP

Legs

5 min warm up on the bike
Leg extension: 2 warm up, 1 feel, 1 working double drop
Leg press: straight sets starting at 4 plates per side adding 1 plate per side each set ending with 10 per for a total of 7 sets for 12, 12, 10, 10, 8, 6, and 4
Reverse v squat: 2 feel, 1 working w RP
Lying leg curl: 1 warm up, 1 feel, 2 working, 1 with RP and the second with a triple drop

[zempey]

No legs for me this morning, my leg has been bugging me a lot since being back from vacation. I really noticed the limitations of my left leg while skiing, the nerve damage has killed off some muscles that are needed for that type of activity. Been getting shooting pains in the side of my calf and ankle, and my knee has been acting up more than normal. If it feels better tomorrow I will try legs, if not than I will skip them this week and do shoulders instead. Trying to dial my diet back in, it is ok but could be better. My chest and back are quite sore, so that is good sign that I hit them hard enough. Hope to be back to normal by next week, reading all your kick ass sessions is helping me get the fire back.

[NACH3]

Hope your leg gets better brother! Sounds like some needed rest... GL, Zemp!

Keep crushin what you can!

[zempey]

Thanks bro, I always knew there was something wrong on the left side, but now I can pin point it. I will be back in fighting shape soon, lol.

[kelkel]

Exactly, if my butt curls up more then a few inch's I have issue's. Thats how I know my depth, as soon as my ass starts to lift up, start pushing.


(Really leaving the door open on that one)

As if that's something new.....

[NACH3]

Back only
some BBer(a freak) pissed me off actin like he's superior(I wish one of you freaks were there - I still told him to fvk off) lol anyway gave me the needed release of adrenaline it was good to see my ability to channel my anger in a positive manner(helping me really release that adrenaline)!

Warms stretching rcs

1. Close grip elevated/Declined row 3 feels 1 working DD

2. Straight arm pull downs 2 working DD

3. One Arm DB rows 1 working DD

4. Neutral grip hammer ISO rows 2 working DD RPs on drops

5. Hammer ISO high pull downs(palms out) 1 working DD

Realized I missed my hypers(but low back is gettin sore -good thing)

Abs. in & out in 45 min kinda tweaked my right lat(just posting it on the bench for DB rows(single arm), so ROM is needs to be worked on)... Not bad, stretched it out... We'll see tomorrow... Chest is still sore from Tues session(gotta love that)!! Growth!!!

[AllKindsOGains]

T.G.I.L.D- thank God its leg day

[Bio-Active]

Shredded chest today went heavy with pause reps

Wide grip hammer strength presses

Incline pressed hammer strength

Dumbbells fly's

Superset peck deck to incline presses for the burn out

30 minutes cardio and done. Wanted to do more but have an appointment this morning

[marcus300]

Had something wrong with my wrist for a couple of weeks. It happened during shrugs when I was wearing straps. I was doing a rest pause with 5 plates a side and on my first few reps I could feel the strap dig in and I knew it wasn't seated right but I just went through it and finished the set ever since I cant hold any serious weight my wrist gives way. I had a few days off heavy lifting and just going very slow and today was the first day its felt better. I attacked back with some decent weight and I didn't feel any weakness. I actually thought I have caused some serious damage but looks like it may of been a strain. Word of caution to my fellow intensity driven followers if something doesn't feel right when you start your working set STOP, don't be a stubborn big lump like me who is finding the difference between muscle pain and bad pain hard to figure out these days lol.

Good workout

really hit the back up good and proper, no failure but slow contractions what gave me a burn second to none. Made sure I used my back muscles and not my biceps the mind muscle connection was gooooooood today.......

[Bio-Active]

Had something wrong with my wrist for a couple of weeks. It happened during shrugs when I was wearing straps. I was doing a rest pause with 5 plates a side and on my first few reps I could feel the strap dig in and I knew it wasn't seated right but I just went through it and finished the set ever since I cant hold any serious weight my wrist gives way. I had a few days off heavy lifting and just going very slow and today was the first day its felt better. I attacked back with some decent weight and I didn't feel any weakness. I actually thought I have caused some serious damage but looks like it may of been a strain. Word of caution to my fellow intensity driven followers if something doesn't feel right when you start your working set STOP, don't be a stubborn big lump like me who is finding the difference between muscle pain and bad pain hard to figure out these days lol. Good workout really hit the back up good and proper, no failure but slow contractions what gave me a burn second to none. Made sure I used my back muscles and not my biceps the mind muscle connection was gooooooood today.......

nice Marcus..... Good to hear your feeling that burn. I have been doing my shruggs with Dumbbells holding each contraction at the top for 3-5 seconds every rep. I feel like it's made my traps grow better then ever

[NACH3]

Glad to hear this Marcus!! And I'm happy to hear your mindset was back Big Guy... I hope all continues to heal!

[marcus300]

nice Marcus..... Good to hear your feeling that burn. I have been doing my shruggs with Dumbbells holding each contraction at the top for 3-5 seconds every rep. I feel like it's made my traps grow better then ever

I some times go onto db's but we don't have heavier enough ones for me. but sometimes after my bb ones I will drop in some db's.

[-Ender-]

Had something wrong with my wrist for a couple of weeks. I actually thought I have caused some serious damage but looks like it may of been a strain. don't be a stubborn big lump like me who is finding the difference between muscle pain and bad pain hard to figure out these days lol.

add some deca ..quit being a pvssy.

[BG]

Want to gauge ya'lls opinion. On a back/bi day, should I be doing bis first? So that during the back movements I place more emphasis on the back?

I alternate every other week. Sometimes I kill my bi's before and then I use straps during back. Pre-fatigued bi's help me with back isolation.

[marcus300]

add some deca..quit being a pvssy.

The deca will help my RC issues but I am holding off until I can put more into training. I've had some time off now and I know I will rebound to fuk so just giving it some time. On another note my weekly dose of deca is likely your monthly dose so quit being a ***** and up yours