**Marcus's HIT Dungeon**

[IronClydes]

Exactly.what Clarky said. If you look at my example, I hit each head of the delts with one exercise to complete failure. The only reason I blast traps from the front and rear is because I feel my traps like it better. The d'bell shrugs are a "finisher", to use whatever gas is left in the tank.
However, if there are you exercises that I want to incorporate, I would swap them out every other lift or so.
I find it helpful to keep a lifting logbook so I can look back for reference/ to evaluate progress.

Makes total sense

[almostgone]

Ty sir....very excited and scared shitless at the same time lmao

Sounds like everything is going as it should.

[scotty51312]

First day back at it since my day of debauchery in Vegas.

Back and tri's
Pull ups
rope press downs
cable rows
close grip BB bench
Bent over BB rows
pull downs (chin up grip)

Felt strong today. Did 30 minutes of warm up cardio.

One more week of this nontraditional split then I'm going to change it up again.

[NACH3]

Congrats Sfla, and Haz!!!

Back T it w/Shoulders/traps this am...

[zempey]

Two days in a row, I am on a roll, lol. Went in for chest this morning and it was a good session. I started to fade a bit near the end, definitely feeling the effects of 2 weeks off. I can feel the pain creeping into my back from yesterdays session, and today's will certainly hurt.

Treadmill 5min, stretching to warm up.

Bench: 1 warm, 1 feel, 2 working double drop. Hit 275 on my working sets, felt good and the shoulder held up.

Incl db: 3 working.

Incl fly: 3 working.

Hammer decline machine: 3 working.

Dips: 12, 10, 8.

Bike 5 min.

Flexed arm hanging knee raises: 3 sets, these were tough after yesterday's back session.

Dip machine side knee raises: 3 sets.

Felt good today, my lungs are a little better and I am not congested, finally feeling alive again. There was a new girl in the gym at the end today, she was cute and I wanted to get a better look so I did some ab work at the end, I seem to push that little extra when a cutie is in the gym, lol. Sometimes I need that little extra boost at the end and eye candy seems to work. Going in for cardio tomorrow, need to lean up for summer and it is getting close.

[Bio-Active]

Side lateral raises



Reverse grip db incline front lateral raises chest into the incline



Revers grip ez bar bb front lateral raises



Shrugs



Leg press



Superset calf raises



Leg extensions



Leg curls



Wall sits



Lunges across the gym and up the stairs

40 minutes cardio and done

Long workout but have to get it done 90 minutes start to finish

[NACH3]

Shoulders/traps

Stretching/SMF/RCs/lat/front raises to warm up

Smith Military Press - 3 feelers 2w(225)5/3 DD 4/2(RP all) like RPs on presses

Side lateral raises 1 feel 2w 6/4 DD 4/2.5-3

Front raises underhand grip - 1 feel 2w 5/4 DD 5/4(went a lil higher in reps for cutting up a lil)

Upright rows 1 feel 2w/8/5 DD 6/4(held top of contraction for 3-5s more reps)
Suppersetted w/DB SHRUGS 4w 6-12 holding at top 5s

Reverse flies(high/low suppersetted) 4w each 10-12 rep range

Behind back shrugs to finish

Abs body weight, 20min cardio(low impact eliptical) weights done in 44min

Great pump... Really got the sweat going(as always) but after hitting MP I decided to go a lil lighter(shoulder was a tad sore) it worked out nicely(I needed a change - Deload)...

[clarky.]

Rest day fir me the day guys tri's are fried and bi's are still a wee bit sore. Nice session nachy boy.

[Sfla80]

Congrats Sfla, and Haz!!!

Back T it w/Shoulders/traps this am...

Thanks nach!

[kelkel]

Upright rows 1 feel 2w/8/5 DD 6/4(held top of contraction for 3-5s more reps)
Behind back shrugs to finish

Have you tried your upright's with dumbells? One at a time?
Behind the back shrugs are one of my favorites.

[NACH3]

Have you tried your upright's with dumbells? One at a time?
Behind the back shrugs are one of my favorites.

I just did behind the back shrugs today, Kel(really isolates the posterior traps) I just didn't post it b/c I went back and forth(I will next time)...

And the DB upright rows(was about to do them today, as it'll help w/my overall symmetry in my R side) which is very important for me to do so I do t get un proportioned... Thx for the feedback! Was just thinking of them lol

[NACH3]

Rest day fir me the day guys tri's are fried and bi's are still a wee bit sore. Nice session nachy boy.

Thx clarky!! Since we both have some shoulder issues.... I've noticed that going heavy for my presses is great... But also keeping my rep range to 12 for shoulders(accessory work) i get a better pump... Not anything over 8 reps for working sets.... You, clarky??

[scotty51312]

Have you tried your upright's with dumbells? One at a time?
Behind the back shrugs are one of my favorites.

I like those as well and finishing with cable shrugs (its a very strange angle and only works if you have a cable tree with quite a bit of weight)

For a DB upright row do you keep the DB parallel to your shoulders?

[NACH3]

I like using the cables too, w/my shoulder it's easier to go behind w/em but it does hit them in a different fashion

[scotty51312]

I use both cables with my arms spread like a low wingspan and try to pull my my shoulders into my neck. Have to do it last though or else its not enough weight

[NACH3]

I use both cables with my arms spread like a low wingspan and try to pull my my shoulders into my neck. Have to do it last though or else its not enough weight

Yup... Exactly! I burned em out at the end w/em, not one handed sides but it did its job

[DCI]

Long day at work today. Just home eatting and watching blood and guts chest at the mo for the assault that will be happening soon.

[kelkel]

I like those as well and finishing with cable shrugs (its a very strange angle and only works if you have a cable tree with quite a bit of weight)

For a DB upright row do you keep the DB parallel to your shoulders?

I just brace me free hand on something and go to town. You find a natural groove and you stop at about shoulder height. Piana has a video out on youtube regarding doing them with both dumbells at the same time. Try them both and see what you feel more. I just don't like the arc of movement a barbell puts me in.

[JohnnyJim]

Hi guys. Don't forget to include in your conversations, me, the great Marcusslayer.

Alright?

[NACH3]

I just brace me free hand on something and go to town. You find a natural groove and you stop at about shoulder height. Piana has a video out on youtube regarding doing them with both dumbells at the same time. Try them both and see what you feel more. I just don't like the arc of movement a barbell puts me in.

You know Kel I have noticed that when doing upright rows w/a bar or even EZ bar due to my shoulder I don't get quite the same contraction and also my back has slightly more of an arch than some(especially while performing the exercise)... So I'll have to try the one armed ones as it'll help w/my symmetry on my r side as well...

[zempey]

I have never seen a cable stack with enough weight to do shrugs, I need to use quite heavy weight or I just don't feel it. I will try dbell upright rows this week.

[DCI]

I just brace me free hand on something and go to town. You find a natural groove and you stop at about shoulder height. Piana has a video out on youtube regarding doing them with both dumbells at the same time. Try them both and see what you feel more. I just don't like the arc of movement a barbell puts me in.

Agreed i feel they hurt your rotors too much with the straight bar etc you can feel the pressure they put it under.

I do sing db upright rows really love the contraction they give.

Tonight was chest, tired from work but pushed through.

Started with smith machine incline press as a mixer I hate bb exercises generally as they ruin my rotors but incline smith seems not to affect them as much. 2 warm ups and one feeler with one really heavy set with a dd forced reps too.

Then flat db pressing 2 low rep heavy sets these where tough from doing smith press confusioning the muscle.

Then flat yates style flies supersetted with hammerstrength chest press at a high seat position to isolate the muscle with light weight. Felt great tbh chest was exploding.

Then cardio 15 mins heavy sweat.

[almostgone]

Drinking a shake and watching some old IFSA vids. Going to work back and will post up my lift later on after I get settled in @ work.

[NACH3]

Agreed i feel they hurt your rotors too much with the straight bar etc you can feel the pressure they put it under.

I do sing db upright rows really love the contraction they give.

Tonight was chest, tired from work but pushed through.

Started with smith machine incline press as a mixer I hate bb exercises generally as they ruin my rotors but incline smith seems not to affect them as much. 2 warm ups and one feeler with one really heavy set with a dd forced reps too.

Then flat db pressing 2 low rep heavy sets these where tough from doing smith press confusioning the muscle.

Then flat yates style flies supersetted with hammerstrength chest press at a high seat position to isolate the muscle with light weight. Felt great tbh chest was exploding.

Then cardio 15 mins heavy sweat.

Nice DCI!! I like to do incline first but it's been a good 4-6 wks so time for me to go back to flat first... But when I do incline first my weight just jumps up...nous I feel if your upper chest is built good then the rest will follow(at least in my case - but I have added more accessory work)....

Just was in my head lol, good session big guy!!!

[RaginCajun]

DOMS setting in my legs, looking like 3 point stance territory!

[hawk14dl]

Had planned on taking the week off. Decided to go ahead with legs today. Felt amazing.

[kelkel]

Pizza and a protein drink. Because the protein mitigates anything bad from the pizza. I swear. Just sharing......

[RaginCajun]

Pizza and a protein drink. Because the protein mitigates anything bad from the pizza. I swear. Just sharing......

BBQ chicken?

[kelkel]

Not this time..son wanted pepperoni...

[GirlyGymRat]

I just brace me free hand on something and go to town.

wait….WHAT???!!!????

[Sfla80]

wait….WHAT???!!!????

Lmao nice.catch girly

[hawk14dl]

Adding to my earlier post about doing legs

Started with calves
then extensions. Loaded up, felt really good today. Had 4 plates on, got 8 solid reps. Did another set and totally failed at 5.
then lying ham curls
followed by squats.

Let me expand to the squat thing a little. I've been plagued with a bad back for years. Bad knees also. I've recently discovered front squats are MUCH easier on my back. I don't know why, but they are.
So, I've put squats at the ends of my session, so I don't have as much weight. . And switched to front squats.

Weight is really low, but it's increasing. I feel great being able to squat again

[almostgone]

wait….what???!!!????

rotflmao.....

[almostgone]

Good lift tonight. Was a bit pushed for time, but still a good session. On my w/u set of WG pulldowns, back starting getting warm by about the 5th rep and was a total burn by end of first work set.

Lower body and back stretching and 2 sets of crunches

WG pulldown w/ o'hand grip- 2 w/u, Work-6.5,drop,1.5,drop,3.5
CG pulldown w/ parallel grip- 1 w/u, Work- 3.5,drop,1.5,drop,3
Straightjacket stretches
Tbar rows-1 w/u, Work-6, drop,3.5,drop,3
Low pulley rows w/ V-handle- 9.5,drop,3.5,drop,6.5. Long static hold.into a slow negative on last half rep. May bump the weight on these next time?
Hyperextensions(unweighted)- 2 sets
Deads- 1 set @ my usual w/u weight.

Planned to get deeper into deads w/ a couple more sets but was running short on time.

31 minutes not including stretches and crunches. Temps are decent, but I made a lot of sweat.

[clarky.]

Agreed i feel they hurt your rotors too much with the straight bar etc you can feel the pressure they put it under.

I do sing db upright rows really love the contraction they give.

Tonight was chest, tired from work but pushed through.

Started with smith machine incline press as a mixer I hate bb exercises generally as they ruin my rotors but incline smith seems not to affect them as much. 2 warm ups and one feeler with one really heavy set with a dd forced reps too.

Then flat db pressing 2 low rep heavy sets these where tough from doing smith press confusioning the muscle.

Then flat yates style flies supersetted with hammerstrength chest press at a high seat position to isolate the muscle with light weight. Felt great tbh chest was exploding.

Then cardio 15 mins heavy sweat.

Good lift tonight. Was a bit pushed for time, but still a good session. On my w/u set of WG pulldowns, back starting getting warm by about the 5th rep and was a total burn by end of first work set.

Lower body and back stretching and 2 sets of crunches

WG pulldown w/ o'hand grip- 2 w/u, Work-6.5,drop,1.5,drop,3.5
CG pulldown w/ parallel grip- 1 w/u, Work- 3.5,drop,1.5,drop,3
Straightjacket stretches
Tbar rows-1 w/u, Work-6, drop,3.5,drop,3
Low pulley rows w/ V-handle- 9.5,drop,3.5,drop,6.5. Long static hold.into a slow negative on last half rep. May bump the weight on these next time?
Hyperextensions(unweighted)- 2 sets
Deads- 1 set @ my usual w/u weight.

Planned to get deeper into deads w/ a couple more sets but was running short on time.

31 minutes not including stretches and crunches. Temps are decent, but I made a lot of sweat.

Nice session guys.

[Java Man]

Fuaaark! 502 pages! How's everybody doing up in here??

[Java Man]

I have never seen a cable stack with enough weight to do shrugs, I need to use quite heavy weight or I just don't feel it. I will try dbell upright rows this week.

I'm the same way. I need to use 4 or more plates on each side to get a good pull on traps, and I do them slowly and controlled, not jerking it up like we have all seen fools do. I couldn't do it on a stack either. I love uprights. Pull them all the way up to your adam's apple and your traps squeeze your head. Burns like a MFer but in a good way.

[almostgone]

Fuaaark! 502 pages! How's everybody doing up in here??

Java!!! Glad to see you checking up on the thread.

[DCI]

Nice DCI!! I like to do incline first but it's been a good 4-6 wks so time for me to go back to flat first... But when I do incline first my weight just jumps up...nous I feel if your upper chest is built good then the rest will follow(at least in my case - but I have added more accessory work)....

Just was in my head lol, good session big guy!!!

Cheers nach man. I dunno the last few weeks my chest seems to be lagging behind it must be the cal deficit I'm on catching up with me. I have been bad at sleeping lately very late nights and been out partying too more than I have in a long long time so that might be some of the factors I need to incoorperate.

My body feels dull today which from my own experience is gonna be a sore few days as when it feels like this its not gonna be anything but sore lol

[zempey]

Chest and back are nice and sore, but in a good way. I didn't go in for cardio, I am quite sore and my knee is still acting up, was crawling around on concrete yesterday at work. Will go in for a light easy leg session tomorrow, have to break the knee in slowly. Think it is time to go see the doc and hope they have their head out of their asses when I go.

Put my 12lbs of chicken breast in the oven this morning to slow cook, time to head to Sam's club to restock since I am almost out. Almost time to start dropping my carbs at lunch and get back on the salad diet, the dry chicken and rice is getting old in a hurry.