**Marcus's HIT Dungeon**

[almostgone]

AG me brutha! See, this is exactly what I mean.. I don't feel old at all anymore now!!

How are you man, family good?

We're still dragging along, but content.

[marcus300]

3 days off from training, need to repair my body is aching all over.
Legs yesterday was intense and took it out of me

[woody127]

3 days off from training, need to repair my body is aching all over.
Legs yesterday was intense and took it out of me

But the ache knowing you've trained your fvcking butt off :-)

[almostgone]

Mixing up a high octane shake to drink on the way home.

[Bio-Active]

Hammer strength press



Cable crossovers



Pec deck



Incline press



No cardio today

[Hazard]

About to hit chest n bi's..... Excited for this one

[Igifuno]

Just crushed chest and tris. Probably should have taken today off as there was still some soreness there but couldn't help myself. Strength was good.

Chest: decline press, incline DB's, flat bench DB flys heavy and to failure. Didn't take long lol.

Tris: weighted dips, overhead DB press, rope pull down, one hand reverse extension.

20 mins cardio.

Listened to Battlecross so loud my ears hurt. Lots of sweat. There are bigger guys in the gym than me right now and I don't like it. Much work to do.

[NACH3]

Gettin ready for arms this am! Will post when done! Fueling up!

[Igifuno]

Push, pull, destroy!!!!

[NACH3]

Push, pull, destroy!!!!

Will do!!!! Watched a few you tube vids ready to..... Inflict PAIN!!!!

[kelkel]

We need to check this Igifuno guys I.D. to see if it's actually him.....

[almostgone]

Well crap, was taking the wife to the dentist so she could have her crown and post put back in. It did NOT work out. 45 minute ride into town, about 2/3 of the way there she says "Oh, sh!t". Yep, she left the tooth and post at home in a pill bottle. All I could do was hang my head and sigh. Will take her back tomorrow.
But I did get in a good shoulder session this morning. The Smythe military presses are getting a little less awkward. Just feels weird because my bench is facing into the rack.
74° and 86% humidity. Made this fat man sweat.

Broomstick stretches and R/C exercises
Smythe seated military presses- 2 w/u, Work-5,drop,2+-1.5-1.5. Got a really good flush on these today. Skin was tingling and blood felt like hot Alka Seltzer.
Side cable laterals- 2w/u, Work-5,drop,2+-2+ Long 10 count negative on last partial.
Dbell rear laterals-2 w/u, Work-5+,drop,2+,drop,2+-2+ w/ a long 10 count slow neg. on last partial. Also a slight increase in weight on these.
B'bell shrugs-2 w/u, Work1-(front)-5,drop,4+-3+ , Work2-(rear)-7+,drop,4+-3+
D'bell shrugs-7+ good reps w/ a 10 count hold at max contraction into a long neg on last partial.

40 minutes total not including stretches and R,/C exercises.

I'm thinking on maybe warming up on the side laterals w/ the cable next time, but use d'bells for my work sets/drop sets. Then later on go back to cables for the work set when it feels right?

Just picked up Chinese food, but I did good. Steamed veggies and chicken w/ no salt and no MSG.

[RaginCajun]

nice work AG!

i need to utilize the smythe machine more

[kelkel]

Time to hit the dungeon. Chest and arms on the menu. Motivated today. Feel rested for a change.

[almostgone]

nice work AG!

i need to utilize the smythe machine more

Thanks, RC. I switched up from d'bells recently specifically so I can hopefully build up to a heavier work set weight with rest pauses and the ability to go to failure/ lock the bar. After I make some progress, I'll jump back to d'bell presses for awhile and drop set again.
Just tweaking things here and there to see if it helps me.

[NACH3]

Arms (pullback)

Stretching RCs warm up w/side and front laterals to get the blood pumping

Close grip bench(smith) - 2-3 feelers 2w - did some good weight for failing at 12reps(maybe 10-11 and got a force for a partial) was able to do 3plates aside

O BB curl - warm up 2w making sure I'm failing in that 10-12/13 rep range

Skull crushers warm up 2w failing at 9-12
Suppersetted w/one arm extensions(across body) 2w

DB hammer curls(across body) - warm up 2w

V-grip pushdowns - warm up 2w all failing in that 10-12 rep range

Hamner strength Preachers - warm up 2w
Weighted dips(2 45s) 2w got those reps up to 10-12 but my tris were done then a burn out set w/body weight -

Reg hammers 1w to failure

34min w/weights - abs - done

[Sfla80]

Starting a little pull back this week to try to spark some new growth. Will be hitting working set to failure at around 10-12 reps no drops. Probably using around what my feel set would be.

Question for today is....looking to pre exhaust my back. Any tips on this? All the other groups I got pre exhaust down....back need a little help with.

[Hazard]

Starting a little pull back this week to try to spark some new growth. Will be hitting working set to failure at around 10-12 reps no drops. Probably using around what my feel set would be.

Question for today is....looking to pre exhaust my back. Any tips on this? All the other groups I got pre exhaust down....back need a little help with.

Pull downs and cable rows - dumbell or barbell rows last.

[kelkel]

Straight arm pull down on lat machine.

[Hazard]

Straight arm pull down on lat machine.

^^^^ that's a good one

[RaginCajun]

Thanks, RC. I switched up from d'bells recently specifically so I can hopefully build up to a heavier work set weight with rest pauses and the ability to go to failure/ lock the bar. After I make some progress, I'll jump back to d'bell presses for awhile and drop set again.
Just tweaking things here and there to see if it helps me.

i have been using it for deep squats only, but will be adding in some bench this week.

when i say deep, i am going all the way down until i stop moving, pausing at the bottom and explode up!

[Sfla80]

Haz and kel....so start with all pull downs the rows last?

[NACH3]

Starting a little pull back this week to try to spark some new growth. Will be hitting working set to failure at around 10-12 reps no drops. Probably using around what my feel set would be.

Question for today is....looking to pre exhaust my back. Any tips on this? All the other groups I got pre exhaust down....back need a little help with.

Do you hit traps w/back or shoulders?

I agree w/the exercises already listed... Anykind of other accessory work first(reverse pec dec, straight arm pull down, anything w/cables, and like mentioned rows(seated then a BB row or old school T-bar rows)... Just my .02...

And I'm loving this pull back, Sfla! My body needed it as well as my muscles needed a good shock - and pre-exhaust is working very well!

[NACH3]

^^^^ that's a good one

I like suppersetting these w/pull down(wide or reverse grip) really squeeze at bottom - & they really tire my lats out(& it's great for my posterior delts on bad shoulder, trying to pull my R scapula back in w/these)

[Sfla80]

Do you hit traps w/back or shoulders?

I agree w/the exercises already listed... Anykind of other accessory work first(reverse pec dec, straight arm pull down, anything w/cables, and like mentioned rows(seated then a BB row or old school T-bar rows)... Just my .02...

And I'm loving this pull back, Sfla! My body needed it as well as my muscles needed a good shock - and pre-exhaust is working very well!

Nach traps are with shoulders.

And I've noticed u r loving it. It's definitely time for me. Heading now let's see how it goes...hard to get mind set off heavy lol. Will report back

[hawk14dl]

I've been going to the gym to do my back workouts, but I'd like to start doing them at home.
I've got a bb with more weight then I'll need
db's up to 60lb.
and a chin bar.

Help me out guys. My sessions at the gym have been:
lat pulls
low pulley rows
hammer strength high rows
shrugs
dead lifts

What can i do to get the full back at home? I have straps, so grip shouldn't be an issue

[NACH3]

I've been going to the gym to do my back workouts, but I'd like to start doing them at home.
I've got a bb with more weight then I'll need
db's up to 60lb.
and a chin bar.

Help me out guys. My sessions at the gym have been:
lat pulls
low pulley rows
hammer strength high rows
shrugs
dead lifts

What can i do to get the full back at home? I have straps, so grip shouldn't be an issue

AG, taught me to work from top to bottem and its been very helpful...
I start w/lat pulldowns(wide), close grip pulldowns(or one or other), bent over rows, old school T- bar rows, shrugs(I like doing these w/shoulders/traps), seated rows(if applicable), bent over reverse flies, liw pully rows(I like these), deads, hypers accessory work depending - cables(reverse), one arm rows(maybe too light) but you could supperset w/em...

These are just basic exercises(all you really need)... Not all of those in one w/o but you can switch some back and forth....

[Brett N]

Just started reading the thread. On page 67 so I have to jump ahead to ask some questions.

Day 1 of HIT today. Chest and Bis. Following Dorian Yates Blood and Guts 6 week trainer to start. Dorian Yates' Blood & Guts 6-Week Trainer - Bodybuilding.com I may have to change things up to adapt to my home gym.

decline bench with barbell
incline with dumbells
flat bench flys

I did my working sets. My flys I grabbed to light of weight and ended up with 11 reps. Did pause reps until I could only do 2 and then did a drop set. For all I did rest reps and/or drop sets

concentration curls
barbell curls

barbell curls I could only do 4, cheated like crazy to get 3 more up and then very slow negatives. Didn't have heart to drop set, turned *****.

110 minutes later and my arms are still shaky.

So, here are my questions.

1. Does it really matter if I can do 11 reps or only 4 if I do rest reps, negative rep or drop sets to completely fatigue the muscle?

2. On Yates' leg day. He is using press, extensions, hamstring curls...all machines. I don't have machines. Is it ok if I do squats with a rest or drop set and then completely exhaust them with weighted lunges? What else can I do for legs?

3. Does everyone else sit down later and think that maybe they could have done one more dropset or one more negative rep. Did I cheat myself? I read a lot of Marcus's eye shaking comments and I don't think I was mentally prepared enough before my workout to get there. I didn't know what to expect and by the time I was doing the barbell curls I was mentally done.

[Sfla80]

Just started reading the thread. On page 67 so I have to jump ahead to ask some questions.

Day 1 of HIT today. Chest and Bis. Following Dorian Yates Blood and Guts 6 week trainer to start. Dorian Yates' Blood & Guts 6-Week Trainer - Bodybuilding.com I may have to change things up to adapt to my home gym.

decline bench with barbell
incline with dumbells
flat bench flys

I did my working sets. My flys I grabbed to light of weight and ended up with 11 reps. Did pause reps until I could only do 2 and then did a drop set. For all I did rest reps and/or drop sets

concentration curls
barbell curls

barbell curls I could only do 4, cheated like crazy to get 3 more up and then very slow negatives. Didn't have heart to drop set, turned *****.

110 minutes later and my arms are still shaky.

So, here are my questions.

1. Does it really matter if I can do 11 reps or only 4 if I do rest reps, negative rep or drop sets to completely fatigue the muscle?

2. On Yates' leg day. He is using press, extensions, hamstring curls...all machines. I don't have machines. Is it ok if I do squats with a rest or drop set and then completely exhaust them with weighted lunges? What else can I do for legs?

3. Does everyone else sit down later and think that maybe they could have done one more dropset or one more negative rep. Did I cheat myself? I read a lot of Marcus's eye shaking comments and I don't think I was mentally prepared enough before my workout to get there. I didn't know what to expect and by the time I was doing the barbell curls I was mentally done.

I'll let others chime in brett....but from my experience it will take time to get the weight down to where u are getting the right amount of reps. But the biggest thing is failure and true failure. That's when u r implenting the drops and the pauses.

U want to stay under 12 total reps. Including your drops and rp.

Glad u are here....continue reading....lots more to learn

[Sfla80]

BAck done....pull backfirst day

Start off was very frustrating....all 3 pull downs taken....so did a few pull ups to warm up.

See the one guy who has done 4 sets since I walked in..he grabs his towel and looks lik hes walking away....so I asked if he was done, or how many more sets....his freaking answer.....12 more sets!!!!!!!! the other kid kept saying he had 4 sets, bu between sets he would walk away for 3 mins.....so I ended up just jumping in on him.

Super set wide grip pull downs into standing straight arm pull downs. 1 feel, 2 working 11/8 reps. Back was seriously on fire. tighten very quickly doing these.

Seated rows close grip 1 feel 2 working 10/9

High pully hammer 2 working 10/8

Tbar rows 2 working 10/10

Hypers to finish.

Was a realy good session....back is very tight...gonna be sore tomorrow.

[kelkel]

Haz and kel....so start with all pull downs the rows last?

I have no set sequence. You asked about isolating lats and the straight arm pull down if done correctly, will do just that. I start with rowing movements just as much as pull down's. Shock your muscles. Don't do the same style all the time for anything. That said, I've done particular routines for long periods of time if I feel they're working. Just listen to your body.

[ghettoboyd]

I hear you man.. Proud papa moments. My younger one is going into 8th grade. Few more years til party time for me and the wife!

How's life ghetto and what's new with you?

life is great here my friend, myself and the family are doing very well thanks for asking, nothing really new here....I too need to be more active here as well I have fallen short as of late..as far as training goes nothing changes there, ive been going at it 4 days a week for years...some things will never change...glad you are well my man...

[Igifuno]

We need to check this Igifuno guys I.D. to see if it's actually him.....

Shortest guy in the room. Test passed.

[Hazard]

[GirlyGymRat]

DOMS. I have this more now since lifting.

[almostgone]

I've been going to the gym to do my back workouts, but I'd like to start doing them at home.
I've got a bb with more weight then I'll need
db's up to 60lb.
and a chin bar.

Help me out guys. My sessions at the gym have been:
lat pulls
low pulley rows
hammer strength high rows
shrugs
dead lifts

What can i do to get the full back at home? I have straps, so grip shouldn't be an issue

I lift at home, hawk. You said you have a chin bar, b'bell and plates, and some d'bells.
Maybe WG chins off of your chin bar. If you have a V handle, you could go with Tbar rows. If not, you could go w/ b'bell rows changing up from overhand grip to underhand grip. Some people do them lying on an incline bench, but I prefer to do them standing but bent over @ an angle. Of course d'bell rows off of flat or incline bench, then deads (making bottom of the movement @ knee level).
If you have some heavy band material, you could attach it to the base of your power rack or something substantial and do pull throughs as a preexhaust for your deads. I like them much better than good mornings and it would kind of simulate a weighted hyperextension. Just a thought?
If you don't like the elastic band pull throughs, you could try good mornings at a lighter weight for a pre exhaust possibly?

I do traps with my shoulders, but for traps, front and rear b'bell shrugs, and d'bell shrugs from the side. I know some/all of these are repeat suggestions, but I'm at work and running short on time @ the moment. Hope there is something of use in my post.

[Bio-Active]

Heavy sets to fail and then spotter helped push out 3-5 more reps each set starting from the first working set Skull crushers Incline seated db curls Hammer strength tri push downs Hammer strength ISO curls Cable push downs Hammer db curls 40 minutes low intensity cardio keeping heat rate below 130 bpm and done

[NACH3]

Hey fellas,

Tweaked that damn muscle at the top middle of back again ugh... Just gotta a later start today, it's loosening up now - gonna go hit shoulders or legs... Fueling up on some chicken and rice

[almostgone]

You ever try straightjacket stretches, Nach? Wrap your arms around yourself and kind of grab your lats. Bend forward slowly at the waist until you get a good stretch @ your upper middle back.
Just go for a good stretch, not see how far you can bend forward. Maybe it will give you a tad of relief?

[almostgone]

Finally got the wife squared away @ dentist today. Probably sleep this evening, but back @ it tomorrow evening to work over my back.