**Marcus's HIT Dungeon**

[Sfla80]

Back this am Deload wk... Still got a crazy pump from the switch up...

Stretching/RCs/SMR/warm up lat pulldows light

1. Wide grip Kat pull downs - 2 feelers 2w8/6 1 drop 6

2. Close grip pull downs love these - 2w 8/6 Drop 6
Suppersetted w/straight arm pull downs 3w failure(6-10)

3. Bent over rows light(back still sore a bit) - 3w 8-12

4. Neutral grip hammer strength row - 3w failure very slow tempo 5/4/5 (8-12)

5. Reverse flies mid(rhomboids) / 4w 8-12 very slow tempo holding at contraction - suppersetted w/hypers 4w failure w/plate

Abs body weight - and session done in 36min - though I'm going lighter im seeming to shock the shit outta my muscles great stuff

Nach r these PEC/DEC machine?

Always do these o back day?

I always done them on shoulder

[Sfla80]

Chest this morning.

Hammer strength decline 2 warms 1 feel 1 working....just getting blood flowing

Incline db press 1 feel 2 working 1 drop

DB Flat press 1 feel, 2 working (105's hit them for 7/6 no spot) Will be trying to hit 110s for normal working set will be very happy with this.

incline DB flies 2 working 1 drop ( how heavy r u guys going?? I am hitting 50-55s but I can get 8-10) should I go to 60-65??

High cable flies 2 working

Cable one arm flies.

Sitting at 192#

[zempey]

I have recently started going heavier on flies since my shoulders don't hurt anymore. I did the 70's today for 6 or 8, don't remember. I will go up to the 75 or 80 next session, I have also started going really heavy on the pec dec, the stack is 300, I can squeeze out 6-8. If you are getting 6-8 on with the 105's you should be able to handle the 110's easily. I hit the 120's today, but could only get 3 reps, my tri's were still fried from Saturday's arm session. Changing my grip width this year has done wonders for my shoulder health and my power, a hand width closer and it had made all the difference in the world for me.

[IronClydes]

I have recently started going heavier on flies since my shoulders don't hurt anymore. I did the 70's today for 6 or 8, don't remember. I will go up to the 75 or 80 next session, I have also started going really heavy on the pec dec, the stack is 300, I can squeeze out 6-8. If you are getting 6-8 on with the 105's you should be able to handle the 110's easily. I hit the 120's today, but could only get 3 reps, my tri's were still fried from Saturday's arm session. Changing my grip width this year has done wonders for my shoulder health and my power, a hand width closer and it had made all the difference in the world for me.

Hey Zempey,

Where did you used to have your grip? Shoulder width or wider?

[IronClydes]

Chest this morning.

Hammer strength decline 2 warms 1 feel 1 working....just getting blood flowing

Incline db press 1 feel 2 working 1 drop

DB Flat press 1 feel, 2 working (105's hit them for 7/6 no spot) Will be trying to hit 110s for normal working set will be very happy with this.

incline DB flies 2 working 1 drop ( how heavy r u guys going?? I am hitting 50-55s but I can get 8-10) should I go to 60-65??

High cable flies 2 working

Cable one arm flies.

Sitting at 192#

When I am feeling good and there is no shoulder irritation I go heavier than that. 60-65 is a good pain (bad pain) free day for me after warming up the joints well.

[zempey]

I used to have my index finger on the outside knurl, I have since moved my hands in so my pinky is on the knurl. I used to blow my RC frequently with the wider grip, now it almost never hurts and I am lifting way heavier consistently.

[Sfla80]

Thanks zempy and tduff.

Zempy ur the reason I asked after seeing u hit the 70s.

I'll go heavier next week and report back to you guys.

[IronClydes]

Back Workout (25 min)

Behind Neck Lat Pulldowns (Very strict and slow): 75x15, 100x9, 125x6 pause 3 pause 3, 135x5 pause 2 pause 2.
Close Grip Lat Pulldowns (Done with triangle bar): 125x15, 150x8, 175x6 pause 4 pause 4, 200x4 pause 2.
Underhand Grip Bentover BB Rows: 135x8, 155x7, 165x6
Overhand Grip Bentover BB Rows (Wide Grip): 135x8, 155x6 pause 4 pause 3.
DB Rows: 60x12, 75x10, 90x8 pause 4.

Definitely didn't burnout and get the level of fatigue from this workout I needed, but I was already running behind for work. Had to skip cardio and abs as result...hoping to get those in tonight after work.

[IronClydes]

I used to have my index finger on the outside knurl, I have since moved my hands in so my pinky is on the knurl. I used to blow my RC frequently with the wider grip, now it almost never hurts and I am lifting way heavier consistently.

Gotcha. I was and am exactly the same. My first 10 years of lifting was with index on knurl. Now, since reading more on proper form for maximum chest development, I always put pinky on it. However, I still preferred the old way...felt more powerful! And I was....after time though, I built up the same with the new form. Same deal though....especially on inclines, I had some reoccurring shoulder impingement/bursitis that I now experience much less frequently.

[IronClydes]

I have recently started going heavier on flies since my shoulders don't hurt anymore. I did the 70's today for 6 or 8, don't remember. I will go up to the 75 or 80 next session, I have also started going really heavy on the pec dec, the stack is 300, I can squeeze out 6-8. If you are getting 6-8 on with the 105's you should be able to handle the 110's easily. I hit the 120's today, but could only get 3 reps, my tri's were still fried from Saturday's arm session. Changing my grip width this year has done wonders for my shoulder health and my power, a hand width closer and it had made all the difference in the world for me.

One of the things I truly miss working out at home most the time, I have no Pec Dec and those always seemed to create the most intense burning in my pecs....they worked great for me!

[zempey]

I have just started upping the weight on flies, I never used to go past 30's, they never felt like they were doing anything, but any heavier and the pain was too much. I had pretty much given up on fly movements until recently, now I love them.

tduff, I never really had the power I wanted with the wider grip and I was always getting injured, plus I never could feel my pecs working, always more in my delts. I just started upping my triceps weights too, trying to to build some big slabs on my long arms.

[Mp859]

I know we are talking HIT here guys. But really, 25minutes? That just seems like a ridiculously short period of time to accomplish anything.

[almostgone]

Well the goal is to fill up the arms w/blood and man, it happened. Got a very nice/painful burn and a good flush still going.

Seated alt. d'bell curls- 2 w/u, Work-12,drop,4-4-2
Incline d'bell curl- 1 w/u, Work-6,drop,4,drop,3-2.5
Bent over CC- Work-5,drop,6-2.5 and a couple of half reps. Got one more rep across the board with left arm vs. right.
Seated hammer curl-6,drop,4,drop,2.5
Triceps pressdown w/ rope- 2 w/u, Work-3,drop,1.5,drop,3.5. Was very weak on these think it was from really pushing the biceps.
Close grip Smythe-1 w/u, Work-8-3,drop,3.5
D'bell skulls- 1 w/u, Work-6.5,drop,3+

No kickbacks tonight but arms are junked. 47 minutes total. Will see how well the arms hold up tonight at work.

[IronClydes]

I know we are talking HIT here guys. But really, 25minutes? That just seems like a ridiculously short period of time to accomplish anything.

I was running late for work. I never am that brief.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[Java Man]

Java, I have always called skull crushers, head cavers, just what we called in my neck of the woods.

Ahh ok that movement I know!

[Java Man]

I know we are talking HIT here guys. But really, 25minutes? That just seems like a ridiculously short period of time to accomplish anything.

Depends on the intensity. I have had many very productive 30 min workouts. I can give myself a bad case of DOMS if you give me 25 minutes and some heavy ass weights no problem!

[almostgone]

I know we are talking HIT here guys. But really, 25minutes? That just seems like a ridiculously short period of time to accomplish anything.

If I break a chest lift up into 2 supersets, I can roughly hit 25-28 minutes, but most of my larger muscle groups come in @ around 38-55 minutes or so.

[Java Man]

Biceps and delts tonight. trained both at the same time, alternating.

Warm up flat bench 135 x 50

Seated BB overhead press
1 feel, 2 working 135 x 15 feel, 2
25 x 5 too light,
275 x 2 with 2 half reps dropped to 185 to failure,
dropped to 135 to failure.
No weight at all (bar only) to failure. I felt like screaming because I was on fire but I just grunted loudly instead. And breathed loudly. lol.

30sec rest jump over to the preacher with 25lb curly bar
warm up 45 x 20
1 feeler 65 x 10
working 125 x 5, drop to 105 to fail, drop to 85 to fail, drop to 45 to fail, just bar to fail
This time I did scream and that's not my style but I was in a lot of pain. had to do it. involuntary. Shaking uncontrollably too. The usual...

Short 2-3 minute rest, seated. breathing stabilized, eyes closed, concentrate on the next movement. Go!

Lateral raises, seated
in succession:
Side; arms straight only minimal bend in the elbow to accommodate good form but all tension on the medial deltoid 2 x 8-10, relatively light but burns like hell. I don't need a lot of weight with these as long as my form is perfect. The medial deltoid when isolated is not a large muscle. Too much weight brings in others that is not my goal.
then front, then rear, same thing. Light weight total isolation to failure burning like hell.

All 3 groups, no weight - just whatever my arm weighs, to failure. I can't move now. I am on the floor panting and feeling like vomiting. but I don't.

Low cable stirrup handle lateral raises, elbow at 75 degree bend towards chest. to failure, 2 sets with short rest in between. When I finish this I am shaking like a leaf and still want to puke. But I don't.

Standing overhead press, 2 sets 1 feel 1 working. Heavy. 1 x 5 on working. Couldn't get 6 although I tried and hung at half way point for a good 4 seconds before dropping it.

Stretching in the doorway, get my breathing back on track. Somewhat long rest. around 6 minutes. I want my full power well in force now.

Dumbell curls, seated, 60 degree incline. To failure in 2 sets with 1 feeler.

Calves to finish off. Although I did them last, I did not squander the time. They got it just as hard as my delts did in the beginning. That's why the 6 min rest.
Seated calf 1x25 1 plate, 1x20 2 plates, 1x12 4 plates, 1x9 4 plates. These are slow and controlled, not bounced. If I don't feel the stretch at the bottom and the contraction into a ball at the top I am moving too fast. Almost cramped up but saved it by pulling my toes up towards me. I hate that.

Done. 50 min.

[NACH3]

Nach r these PEC/DEC machine?

Always do these o back day?

I always done them on shoulder

Cables(reverse mids bent over - hits my rhomboids more - due to shoulder) And or reverse pec dec(but I use these for trapFor traps)...

For traps I go high & low(starting points).... Any thoughts?! I'm tryin a bunch of things for accessory work?

[NACH3]

Gotcha. I was and am exactly the same. My first 10 years of lifting was with index on knurl. Now, since reading more on proper form for maximum chest development, I always put pinky on it. However, I still preferred the old way...felt more powerful! And I was....after time though, I built up the same with the new form. Same deal though....especially on inclines, I had some reoccurring shoulder impingement/bursitis that I now experience much less frequently.

Due to my shoulder I go w/pinky in knurled part aswell, really has built my tris/chest up nicely!

Nice lifts guys! Well done!

Damn guys I got sick last night - started puking everywhere... Feel like shit! Taking the day off and hope I'll be ok by tomorrow...

[zempey]

Went in for some cardio today, did 20 min on the treadmill then my wife wanted me to put her through a good chest workout. I gave her the same workout I did yesterday and pushed her harder than she would have herself. I ended up doing a couple front db raises and some shrugs in between her sets. She was pushing pretty hard, fairly strong for a chick, just have to get her to free her mind so she can really start moving weight. Did some hanging leg raises in a chin position then some side knee raises off the dip rack, then some incline sit ups. I was done after that, my abs were tired, I don't hit them often, but summer is almost here.

Legs tomorrow, will be another light leg day due to the knee, going to make an appointment to see the doc, it isn't getting any better just worse.

[zempey]

Hope you feel better quick Nach, those flu bugs suck balls.

[NACH3]

Hope you feel better quick Nach, those flu bugs suck balls.

Thx Zemp!! Will post up later(how I'm feeling) appreciate it big guy, hope the knee gets better!

[zempey]

If it's not one thing it's another, fuk I am not a fan of this whole aging bulshit.

[NACH3]

If it's not one thing it's another, fuk I am not a fan of this whole aging bulshit.

Yeah I'm young still but feel like I'm 60 somedays lol... Especially my body haha

Best thing for us is to stay consistent - helps w/our fragile yet strong muscles lol

[Bio-Active]

Hammer strength wide grip pull downs



Seated rows



Incline pull downs



Close grip pull downs



Lawn mowers



40 minutes cardio and done



Hitting one muscle group ed now to spark extra growth

[almostgone]

Damn guys I got sick last night - started puking everywhere......

Boo being sick. Hope it passes quickly.

[Sfla80]

Legs this morning...

Leg Pres 3 warms, 1 feel, 2 working (16 45's and 2 25's), 2 drops

Reverse V squat 2 working (10 45s and 2 25's) no drops....last set was very dizzy lol

Extensions 1 feel, 2working (270) 2 drops

Lying curls (still cant do these...slight pain in back of knee...frustrating this is the only movement that bothers it) stayed light 2 sets at 95

DB stiff leg deads (was planning BB but all were taken, dint have straps so only used 70's) but really loved these with DB..2 working

Some abs to finish hanging leg lifts into rope crunch, and obliques

[NACH3]

Love using DBs for stiff legged deads if weight Is high enough.... Really feel it(more controlled when heavy)... Also seems as if you can get your a** back/deeper more - w/the DBs & a better stretch...

[kelkel]

Calves to finish off. Although I did them last, I did not squander the time.

Feeling a bit guilty with that sentence?

[Sfla80]

Love using DBs for stiff legged deads if weight I'd high enough.... Really feel it(more controlled when heavy)

I saw u post them so I had to try.

But I wanna do 90-100...but definitely need my straps..

[clarky.]

Shoulders are a bit stiff the day guys good stuff. Back at work full bore so probs not be back to the gym till fri afternoon and sat.

Guys really nice sessions going on there.

[DCI]

Legs tonight.

Just high reps mediumish weight.

Squats to start 3 sets high reps.

Lunges same as above, leg extensions and hamstring machine all the same as above felt good nice pump but nothing crazy enjoying the de load week.

[Sfla80]

It's offical...first visit today. Maybe 5 weeks along

[NACH3]

it's offical...first visit today. Maybe 5 weeks along

congrats brother!!!!!!!!!!!!

[Sfla80]

congrats brother!!!!!!!!!!!!

Ty sir!

[Mp859]

It's offical...first visit today. Maybe 5 weeks along <img src="http://forums.steroid.com/attachment.php?attachmentid=156833"/>

Was this while on cycle?

Congrats!!

[almostgone]

It's offical...first visit today. Maybe 5 weeks along

Congrats, Sfla. Who is more excited, you or the wife?

[almostgone]

Although the crazy pump is pretty much gone from yesterday, my biceps still feel swollen. I am able to straighten my arms fully today; fgured I wouldn't be able. I'm kind of excited to see where this will take me in 4-6 weeks.
Biceps are noticeably warmer than the rest of my arm.

[Java Man]

Feeling a bit guilty with that sentence?

Haha! No. Not at all. I work calves to some degree every time I.m in the gym. This wasn't a leg day. They still got a beating. That was the point of the sentence.