**Marcus's HIT Dungeon**

[NACH3]

Enjoy it, Nach. Maybe throw yourself a few extra carbs and take it slow and easy? BTW, your back is looking good!

Thx AG! Yeah I was already thinking of a refeed day ... Will take er easy, need some much enjoyed rest and maybe even a cheat meal lol... We'll see - I always say this and never take advantage haha...

Thx again headed back to sleep for a lil(yesss) lol

[Bio-Active]

Just finished a very productive arm day. My entire routine is changing to Monday through Friday training. Pretty excited about having the weekend off from training. Happy Friday everyone!!!!

[almostgone]

Just finished a very productive arm day. My entire routine is changing to Monday through Friday training. Pretty excited about having the weekend off from training. Happy Friday everyone!!!!

Freeing up the weekend for the summer weather, Bio?

[hawk14dl]

Continuing my week off (except for the leg day)

I'm off work today, supposed to close on my house at 1pm. Thinking of hitting some cardio for a little while, then maybe meandering around academy some. I haven't bought anything for myself in a while, kinda would like some new shoes or a hat or something

[clarky.]

Freeing up the weekend for the summer weather, Bio?

He's a show off AG look at him the shredded mother fvcker i'm just jealous Bio I've got lumps on ma belly too but they don't look like yours

[clarky.]

Just back from doing back guys it went good stretching and wg pd for a warm up i did more than usual.

WG PD 1working+rp 1 drop. D handle

CG PD 1 working+rp T drop

Bent over BB rows 2working under hand 1 drop over hand

BB shrugs 3 sets to fail

Seated row med grip 1 working 1 drop

20min cardio and done

Went well guys no pain from the back in between the shoulder blades. I never went mad with the shrugs that's why i just did 3 sets traps got a good work out still no squeezing this time at the top.
It was hot the day so was really sweating.

[kelkel]

Hey Kel,

What is your opinion on doing Verticals? I train mostly in my basement and enjoy using my Vertical for presses; however, I have heard mention that they are more dangerous than a regular sled on your back. Thoughts? Is it hazardous to bring knees to chest on this kind of angle?

Absolutely love them which is one of the reasons I purchased that unit for my basement. Plus a 45 sled takes up too much space and uses too much weight. They're not more dangerous. It's the exact same thing as doing a 45 degree. No worries, just find the depth you're comfortable with and go for it. You do not have to hit your chest with your knees. When you go excessively deep you will curl up your lower back under pressure. Some are fine with it, some are not. Learn your comfort zone.

[kelkel]

changing to Monday through Friday training.

Good stuff. It's great to have weekends off. Takes a missed Friday for me to work out on Saturday. Otherwise, hell no.

[NACH3]

Good stuff. It's great to have weekends off. Takes a missed Friday for me to work out on Saturday. Otherwise, hell no.

I was on the same split but found my shoulders can't take the whole week w/the production and intensity I need! Great to hear Bio! Maybe w/more time il be able too, but not atm lol

[zempey]

Thanks for the well wishes guys, I go in a couple hours.

Shoulders today, was a good session, got to sleep in a bit since I am not at work today. Hit some decent weight and tried the db upright rows, they felt good but when I hit the 60's I could feel a little twinge in my elbow where I had my injury. I paid attention and altered the angle and it seemed to go away. I will be doing these more often, I got a nice pump and feeling that I don't get often since I stopped upright rows.

Treadmill 5min, stretching and some crunches to warm up.

Db press: 1 warm, 2 feel, 2 working(100's) double drop on the last set.

Bar shrugs no straps: 1 feel, 3 working(315). My grip gave out long before the traps did.

Single side raise continuous: 3 working.

Rear machine: 2 working(250), 1 working(205)

Single db upright row: 2 feel, 1 working(60's) Will go heavier next time, wasn't sure how these were going to feel.

Hammer Strength press: 3 working to finish off the delts.

Overall it was a good session after a 2 week layoff being sick, felt strong even though my chest was still tore up. Arms tomorrow, will probably go easy and go for a high volume pump, don't need an injury right now.

[scotty51312]

I have the same issue with shrugs... I think its a common problem. I don't care if people call me a pu55y I'm going to start using straps. Sometimes I've even used a romanian deadlift type grip for shrugs with a BB

Yesterday was shoulder day for me as well
45 minutes of moderate cardio
DB press up to 75's (best i've done since I've came back) 3 to failure
Seated DB shrugs 3 sets failure (90's)
1 handed DB upright rows.. 3 sets (not sure how I feel about these yet kel, but I will give them a shot again next week)
behind the back BB shrugs 3 sets failure
Rear delt flies (pec deck) 3 sets failure
anterior DB delt raise 3 sets failure
Finished off with 2 sets of arnolds woulda done 3 but I was spent

[almostgone]

He's a show off AG look at him the shredded mother fvcker i'm just jealous Bio I've got lumps on ma belly too but they don't look like yours

LOL, I have the lump @ my belly, but it's basically one continuous lump. . I'm proud for BIo that he can maintain a semblance of order with his schedule, but disappointed that I am unable to.

[clarky.]

LOL, I have the lump @ my belly, but it's basically one continuous lump. . I'm proud for BIo that he can maintain an semblance or order with his schedule, but disappointed that I am unable to.

Hahaha good one AG. Yes he never let's things slip he has worked hard and does work hard for what he's got he really looks good.

[Bio-Active]

Freeing up the weekend for the summer weather, Bio?

my daughter plays club softball so it's nice not needing to deal with training on those days. We have to travel almost every weekend for the summer

[clarky.]

Scotty i always use straps doing bb shrugs and deads. I cut 90% of the tendons in my fingers on my left hand a few years back so i can't really bend them good so i have a shit grip. I love using straps i can get some serious weight shifted with them and more reps so what's not to like eh.

[Bio-Active]

LOL, I have the lump @ my belly, but it's basically one continuous lump. . I'm proud for BIo that he can maintain an semblance or order with his schedule, but disappointed that I am unable to.

it can be done but you have to be hard core when you get to the gym and strict with the nutrition. I never miss a scheduled meal and nothing gets in the way of my training

[scotty51312]

it can be done but you have to be hard core when you get to the gym and strict with the nutrition. I never miss a scheduled meal and nothing gets in the way of my training

Must be nice not to have to hide under a tank top. The hubble telescope couldn't find my abs right now

[zempey]

I like to use straps, but I didn't want to overdue it since I had 2 weeks off. I was happy that I could hold 3 sets of 12 @ 315 today, my grip is getting better. As far as abs, I have some but my lower abs are still covered by a layer of beer fat.

The biopsy went well, I really liked the doctor, she really put me at ease with her excellent bedside manor. The needle didn't hurt, I felt it but I stick myself all the time, no big deal. I think she was a bit shocked at how calm I was, didn't move or tense up much, she commented the she wished all her patients were like me, lol. She showed me the nodule on the screen and reassured me there was nothing that concerned her with the shape, but as a precaution they like to do the biopsy on males with a single nodule. Kinda relieved a bit now, but the waiting game begins now for a couple weeks.

[Bio-Active]

Must be nice not to have to hide under a tank top. The hubble telescope couldn't find my abs right now

Believe it or not when i first got into this game i was close to 20 % bf. That was 12 years ago

[GirlyGymRat]

Must be nice not to have to hide under a tank top. The hubble telescope couldn't find my abs right now

Made me laugh.

[scotty51312]

Believe it or not when i first got into this game i was close to 20 % bf. That was 12 years ago

my bf% has been like a roller coaster between 2005 and now. Been as low as 12% and as high as 25% sitting in the high teens right now

[NACH3]

Believe it or not when i first got into this game i was close to 20 % bf. That was 12 years ago

I started w/bf at about 18-20% a few yrs ago... I have to admit that once I got my diet nailed down(which is really a lot like Bio's - once i started posting my meals) it's really helped me stay focused as well as not missing a meal... If anything I will eat more... I don't think I will get to 200lbs this cycle but I'm happy w/the results this far, and can't wait to further my progression!!!

I'm also getting straps(I have a strong grip) but my grip is starting to fail b4 my back does... So straps it is... And I could care less what people have to say also... It's tough when holding 400+ lbs in your fingertips lol... But I know it'll help build my traps and back up even better(note k would never use them unless it's interfering w/my w/o and reps...

[Sfla80]

Shoulders tonight....

Hammer strength press more of a warm up....3 warms, 2 feels

Smith press 1 feel, 2 working (215 for 3 on first, 205 for 5 second) DD

Cable laterals behind the back 2 working 1 drop

Two handed front raises with preacher bar. 2 working 1 drop

One handed DB uprights. (first tme) 2 working

Cable flys? (same movement as pec/dec done on cables) 2 working 1 drop

Behind the back smith shrugs....

Tried another pic for shoulders...came out kinda shitty, ill post after this....maybe wife can take a better

[Sfla80]

Flexing but no clue how else to get a good delt shot.

Was very happy but can't see in the pic. Great vasc comes out through them today

[Bio-Active]

Looking solid brother

Flexing but no clue how else to get a good delt shot.

Was very happy but can't see in the pic. Great vasc comes out through them today

[Sfla80]

Looking solid brother

Thanks bio

[BG]

What fella's ! Work is nuts, so stressed so I'm taking a week and a half off of traininG. Need to be 100% , it's giving my back a chance to heal. Keep grinding!

[NACH3]

Flexing but no clue how else to get a good delt shot.

Was very happy but can't see in the pic. Great vasc comes out through them today

Lookin good brother! Bf seems lower as well! What you think your sitting at currently? Shoulders look real good Sfla

[Sfla80]

Lookin good brother! Bf seems lower as well! What you think your sitting at currently? Shoulders look real good Sfla

Thanks nach....you asking bf??

Well think waste is slimmer but still sitting at at least 15. :/.

I really need to get on some damn cardio

[IronClydes]

Lookin good brother! Bf seems lower as well! What you think your sitting at currently? Shoulders look real good Sfla

Agreed, cuts looking good

[IronClydes]

Ive always suppersetted(even b4 turning to this type if training) it works well for me on accessory work(really burns me out - I seem to have more endurance than some) so it's a really nice way for me to get totally destroyed . Still trying to find the sweetspot in regards to working the muscles in order(like AG explained) back I start at top like he mentioned and work my way down - chest I do my presses first(switching order, and than work outside in etc) I'm still playing around w/my weights and reps(trying to lean out a bit more w/out sacrificing any weight...

It may not work for you but you'll never know unless you try

@ Zemp I wish you all the best Big Guy!

I'm in the same place right now. I seem to get a more intense burn in the higher rep ranges, supersetting, especially in accessory work. Still haven't figured how to get those down to the HIT rep ranges without killing my form and causing injury. It seems I always have to cut myself short, before a total burnout, on the HIT ranges with accessory work, because my form gets too sloppy. That's why the burn is better at higher reps and supersetting those accessory exercises. Hard to superset in HIT ranges as well...

[IronClydes]

Me too! I can't/don't have the intensity I need to preform my routine w/Out food! I need a nice size meal and give it an hr to digest and I'm off...

I just have to workout immediately after waking with a preworkout and I can stay intense. If I wait too long after lifting, then I'm in the same boat.

[IronClydes]

Just back from doing back guys it went good stretching and wg pd for a warm up i did more than usual.

WG PD 1working+rp 1 drop. D handle

CG PD 1 working+rp T drop

Bent over BB rows 2working under hand 1 drop over hand

BB shrugs 3 sets to fail

Seated row med grip 1 working 1 drop

20min cardio and done

Went well guys no pain from the back in between the shoulder blades. I never went mad with the shrugs that's why i just did 3 sets traps got a good work out still no squeezing this time at the top.
It was hot the day so was really sweating.

Hey Clarky, I like the idea of changing grip in the middle of your sets like. Might have to try that out.

Working out widening my back out more...any recommendation guys?

Haven't done those underhanded bentover BB rows in awhile, they always felt right...going to have to hit that next back day!

[IronClydes]

Absolutely love them which is one of the reasons I purchased that unit for my basement. Plus a 45 sled takes up too much space and uses too much weight. They're not more dangerous. It's the exact same thing as doing a 45 degree. No worries, just find the depth you're comfortable with and go for it. You do not have to hit your chest with your knees. When you go excessively deep you will curl up your lower back under pressure. Some are fine with it, some are not. Learn your comfort zone.

Thanks Kel! Exactly what I was hoping to hear you say. I like the vertical for the same reasons, you are pushing the full weight and so need less. Plus, they are less costly overall.

[NACH3]

I'm in the same place right now. I seem to get a more intense burn in the higher rep ranges, supersetting, especially in accessory work. Still haven't figured how to get those down to the HIT rep ranges without killing my form and causing injury. It seems I always have to cut myself short, before a total burnout, on the HIT ranges with accessory work, because my form gets too sloppy. That's why the burn is better at higher reps and supersetting those accessory exercises. Hard to superset in HIT ranges as well...

Tduff, when I supperset w/accessory work I still try and stay at 12reps max atm... It's something I've been doing for a long time(training but must say depending ony shoulder is how I gauge my reps) if my shoulder was g2g at all times I would lift much heavier w/my accessory work(6-10 - 10 being the max - but that's for size moreso) although I will say going heavier has actually leaned me out even more(it's all diet) so if you feel your not seeing what you want in 4-6 wks change your routine... Why keep doing the same thing w/the same results(that's what they call insanity - doing the same thing over and over expecting different results)... Negatives makes you sore(DOMS) then by all means go for it - but make sure your gettin the results you need/want....

Also, re-evaluate your diet every two wks if not sooner to adjust to your new weight etc

[IronClydes]

I started w/bf at about 18-20% a few yrs ago... I have to admit that once I got my diet nailed down(which is really a lot like Bio's - once i started posting my meals) it's really helped me stay focused as well as not missing a meal... If anything I will eat more... I don't think I will get to 200lbs this cycle but I'm happy w/the results this far, and can't wait to further my progression!!!

I'm also getting straps(I have a strong grip) but my grip is starting to fail b4 my back does... So straps it is... And I could care less what people have to say also... It's tough when holding 400+ lbs in your fingertips lol... But I know it'll help build my traps and back up even better(note k would never use them unless it's interfering w/my w/o and reps...

Where do you and Bio post your meals for feedback and accountability?

[IronClydes]

Shoulders tonight....

Hammer strength press more of a warm up....3 warms, 2 feels

Smith press 1 feel, 2 working (215 for 3 on first, 205 for 5 second) DD

Cable laterals behind the back 2 working 1 drop

Two handed front raises with preacher bar. 2 working 1 drop

One handed DB uprights. (first tme) 2 working

Cable flys? (same movement as pec/dec done on cables) 2 working 1 drop

Behind the back smith shrugs....

Tried another pic for shoulders...came out kinda shitty, ill post after this....maybe wife can take a better

I have never tried the cable laterals behind the back, never seen it before, sounds interesting! Why do you do behind? What's the main benefit?

[NACH3]

Hey Clarky, I like the idea of changing grip in the middle of your sets like. Might have to try that out.

Working out widening my back out more...any recommendation guys?

Haven't done those underhanded bentover BB rows in awhile, they always felt right...going to have to hit that next back day!

Also try not to cram in every excersise into one session... Can't happen... That's why you hit each muscle head in a certain manner... Then the next time you go in for that same excersise switch up your excersises to hit the muscle at a different angle... Just don't want you to burn yourself out(I think I was on the verge/am so I'm definitely taking a day off here and there moreso... We grow outside the gym not in it...

[IronClydes]

Tduff, when I supperset w/accessory work I still try and stay at 12reps max atm... It's something I've been doing for a long time(training but must say depending ony shoulder is how I gauge my reps) if my shoulder was g2g at all times I would lift much heavier w/my accessory work(6-10 - 10 being the max - but that's for size moreso) although I will say going heavier has actually leaned me out even more(it's all diet) so if you feel your not seeing what you want in 4-6 wks change your routine... Why keep doing the same thing w/the same results(that's what they call insanity - doing the same thing over and over expecting different results)... Negatives makes you sore(DOMS) then by all means go for it - but make sure your gettin the results you need/want....

Also, re-evaluate your diet every two wks if NIG sooner to adjust to your new weight etc

Just reviewed my diet changes and I dropped from 3400 to 2900 net calories (accounting for what was burned in exercise) 6 weeks ago. My blast started exactly 3 weeks ago. I was at 4000 for my first blast and gaining muscle while leaning. How is it that I lowered my net calories by 500 (1000 less that last cycle) 6 weeks ago and have barely trimmed fat? I am losing, but not as expected.

[NACH3]

Where do you and Bio post your meals for feedback and accountability?

In the diet section... "What are you eating right now" thread...