**Marcus's HIT Dungeon**

[almostgone]

^^^What hawk said. It keeps your lower back from coming into play as much. I used to do them often until I got into doing deads from the knees up. It does help with grip strength over a period of time.

[zempey]

I will do my shrugs starting from a lower point sometimes, giess that would be kinda like a rack pull.

[marcus300]

I.m knocking shit out these weight guys

Strength is going up which is extremely hard at the stage I am with my strength, my form is excellent and my injuries are getting better.

Intensity no one can catch me and I am concentrating on lacking arts of my body to help his me the illusion of more size.

Lets rock it

[Bio-Active]

I.m knocking shit out these weight guys Strength is going up which is extremely hard at the stage I am with my strength, my form is excellent and my injuries are getting better. Intensity no one can catch me and I am concentrating on lacking arts of my body to help his me the illusion of more size. Lets rock it

really glad to hear things are looking up brother. Can't wait to get back to the gym tomorrow

[hawk14dl]

Just woke up. Back is tight but no sharp pains. I'm sure it's just muscle soreness now. Gonna stretch and ice, leg day isn't til Wednesday so i got time to recover

[NACH3]

I'm gonna add rack pulls to my back w/o... Especially since I like finishing w/them, as it's lower back(we'll see - & should help keep weight down/a lil)!

Back & shoulders are very sore(great feeling) - off today, Brother/wife/and lil 2.5 yr old nephew from CO, are here! He's a funny lil shit!

[hawk14dl]

Shoulders today

Started with db shoulder press.
Then front bb raises. This is the first time I've added them, felt great. Definitely going to keep them in.
Side db raises after that
shrugs to finish

Great session

[GirlyGymRat]

Leg day 15 reps for 4 sets. Increased weights.

100 crunches
Day 6 plank challenge. 3 @ 45 sec
Seated calf raises
Standing calf raises
High knee low lung on bench
Squats
Glute machine. 4 sets
V squat
Angles let press
Adductor
Abductor
Kneeling leg curl 3 at 12 reps. These are killers.

No cardio today. No time.

[Mp859]

Leg day 15 reps for 4 sets. Increased weights. 100 crunches Day 6 plank challenge. 3 @ 45 sec Seated calf raises Standing calf raises High knee low lung on bench Squats Glute machine. 4 sets V squat Angles let press Adductor Abductor Kneeling leg curl 3 at 12 reps. These are killers. No cardio today. No time.

progress pics or it didn't happen

[GirlyGymRat]

progress pics or it didn't happen

Sure

[Mp859]

Sure <img src="http://forums.steroid.com/attachment.php?attachmentid=157630"/>

Cute

[almostgone]

Drinking a shake and headed to the shop to work on back. 91°F and 40% humidity. This is going to be messy.

[almostgone]

Another satisfied lift here. Hope this keeps up after I stop the supplements.
2 sets of crunches and back/lower body stretching

WG pulldown w/ o'hand grip- 2 w/u, Work-6+ -2+ - 2+. Long neg. on partial reps. (10 count).
Parallel grip pulldown- 1 w/u, Work-6+ - 2+ - 1+. Long neg. on partials
Tbar rows- 1 w/u, Work-6-2+ - 2. New weight on these. Got excited and yanked the bar on the first couple of reps instead of lifting the weight. Felt like an idiot because I lifted the entire bar off the ground, but once I got myself focused, I got it under control and got in some decent reps. I'm getting a much better lock on my core and I think I can work with this weight.
Low pulley rows-9+ - 3+ - 2+. Slow 10 count negative on partials. New weight on these. This weight has been increasing over the last few weeks. The burn in my back was intense and by the time I was done it had migrated out to my skin.
Hyperextensions-2 sets unweighted.
Deads- 2 sets of 10. Second set at a higher weight.
D'bell rows off a flat bench- Failed @ 10 reps per side.

43 minutes not including stretches and crunches. Absolutely wiped out. Took me over 2 hours to ramp down and my back still feels like it has been flayed with a whip. Really trying to stay with as short of a rest period as I can w/o getting myself in trouble but I'm also trying to advance the number of reps or increase the weight.

[clarky.]

Another satisfied lift here. Hope this keeps up after I stop the supplements.
2 sets of crunches and back/lower body stretching

WG pulldown w/ o'hand grip- 2 w/u, Work-6+ -2+ - 2+. Long neg. on partial reps. (10 count).
Parallel grip pulldown- 1 w/u, Work-6+ - 2+ - 1+. Long neg. on partials
Tbar rows- 1 w/u, Work-6-2+ - 2. New weight on these. Got excited and yanked the bar on the first couple of reps instead of lifting the weight. Felt like an idiot because I lifted the entire bar off the ground, but once I got myself focused, I got it under control and got in some decent reps. I'm getting a much better lock on my core and I think I can work with this weight.
Low pulley rows-9+ - 3+ - 2+. Slow 10 count negative on partials. New weight on these. This weight has been increasing over the last few weeks. The burn in my back was intense and by the time I was done it had migrated out to my skin.
Hyperextensions-2 sets unweighted.
Deads- 2 sets of 10. Second set at a higher weight.
D'bell rows off a flat bench- Failed @ 10 reps per side.

43 minutes not including stretches and crunches. Absolutely wiped out. Took me over 2 hours to ramp down and my back still feels like it has been flayed with a whip. Really trying to stay with as short of a rest period as I can w/o getting myself in trouble but I'm also trying to advance the number of reps or increase the weight.

Very nice session there mate.

I had a great wk end never touched a weight just rested and had some fun. Back to it tonight though can't weight it should be chest but i never do it on a monday for some mad reason monday is chest day as you know lol.

[zempey]

Did back this morning, doing a pull back week, my joints and muscles need a break from the heavy lifting. Still moving some weight, just lowering rest and upping the reps. Can't seem to get a handle on my gyno symptoms, my left side is swollen and no matter what I do it doesn't seem to react. Going to get some aromasin and see if that works to level it out.

Chins: 3 sets of 10.

Hammer Strength row: 3 sets of 12.

Pull downs: 3 sets of 12.

Cable row: 3 sets of 12.

Hammer low row: 3 sets of 12.

Hypers: 3 sets of 12.

Db shrugs: 3 sets of 12.

Eliptical: 15 min.

Back was pumped but my tri's started cramping at the tie in to the shoulder/back right at the first set of chins. Anyone else get sore tri's up high on back day? They are sore as fuk right now, I did arms Friday so the tri should be healed up by now. I always seem to get that tight feeling in the same spot. Chest tomorrow, going for some blood filling volume.

[GirlyGymRat]

Having difficulty walking up 2 flights of stairs this morning.

[marcus300]

Legs


Stretches


Squats
3 warm up sets
2 working sets to failure

v squat machine
2 working sets - higher rep range

leg extensions
2 feel sets
1 working set with 3 drops

lying leg curls
2 feel sets
2 working sets

leg press calve press
2 working sets - higher rep range

standing calve raise
2 working sets to failure

[NACH3]

Did back this morning, doing a pull back week, my joints and muscles need a break from the heavy lifting. Still moving some weight, just lowering rest and upping the reps. Can't seem to get a handle on my gyno symptoms, my left side is swollen and no matter what I do it doesn't seem to react. Going to get some aromasin and see if that works to level it out.

Chins: 3 sets of 10.

Hammer Strength row: 3 sets of 12.

Pull downs: 3 sets of 12.

Cable row: 3 sets of 12.

Hammer low row: 3 sets of 12.

Hypers: 3 sets of 12.

Db shrugs: 3 sets of 12.

Eliptical: 15 min.

Back was pumped but my tri's started cramping at the tie in to the shoulder/back right at the first set of chins. Anyone else get sore tri's up high on back day? They are sore as fuk right now, I did arms Friday so the tri should be healed up by now. I always seem to get that tight feeling in the same spot. Chest tomorrow, going for some blood filling volume.

I don't get much pain - but I can't do wide grip pull ups either(very painful in rear delt) but even neutral chins(up to sternum - engages your rear delts on contraction)where the rear delt ties in w/tri makes sense it could aggravate it - just thinkng - maybe someone else will add something! My tris are a strong point for me(opposite from you lol)...

Fueled up going to hit chest will report back in a lil bit

[NACH3]

Chest - and back TO pure HIT - loves it!

Stretching warm ups(front raises w/plate - side laterals w/lighter weight)

1. Flat DB press - 3-4 feeler sets(got it down to feel when ready for the heavy weight now) 1w(PB 120s) 6 DD 3/2(forces on all working and drops)

2. Incline smith Press - 2-3 feelers(was dead already) - 1w 5w/2 forces DD 3/2
So dead after this went oushing on

3. DB flat flies - 1w 6 DD 4/2

4. DB incline flies - 1w 5 DD 4/2 chest was done wanted to see whst was left

Surprisingly cables went well(high/mids) 2w each higher rep range

Great session guys really - I felt this was the best chest w/o I've had going to and beyond failure - im in the zone now... I feel a growth spurt coming on

[clarky.]

Did shoulders the day went good.

Pre ex with seated side raises

Standing db side raises 1 working DD

Seated db press 2 working 1drop

Rev db fly 1 working DD

High pulley face pulls 1 working 1 drop

BB shrugs 2 working 1 drop front

BB shrugs 1 working 1 drop behind back

Done went great no pain.

[NACH3]

Great to hear your shoulder is holding up(w/no pain) - that's great, clarky! Glad to hear!!!

[clarky.]

Great to hear your shoulder is holding up(w/no pain) - that's great, clarky! Glad to hear!!!

Thanks nach am well chuffed.

[kelkel]

well chuffed.

WTF. Definition please.

[NACH3]

WTF. Definition please.

I'm thinkin very pleased - or to that affect....

[kelkel]

I'm thinkin very pleased - or to that affect....

Yes but that across the pond lingo can go completely sideways at times.
Need to hear it from the horses mouth. That being Clarky in this instance...

[RaginCajun]

^^^^^^haha

He must have gotten rid of that wee niggle

[NACH3]

Yes but that across the pond lingo can go completely sideways at times.
Need to hear it from the horses mouth. That being Clarky in this instance...

Im looking forward to it, also! I was just thinking - it Seems like it could be right .... But what do I know lol

[clarky.]

ok well chuffed = very happy yous guys crack me up and yes RC i no longer have a wee niggle lmfao love this place great fun.

[almostgone]

ok well chuffed = very happy yous guys crack me up and yes RC i no longer have a wee niggle lmfao love this place great fun.

X2, Clarky!!

Rested VERY well today. Chest coming up this evening. Back is just a shade tight, but not in a bad way.

[clarky.]

X2, Clarky!!

Rested VERY well today. Chest coming up this evening. Back is just a shade tight, but not in a bad way.

Chest for me as well AG

[marcus300]

"Strength does not come from physical capacity. It comes from an indomitable will."

[zempey]

Ch3st this morning and it was great, these pull back workouts feel harder than my heavy workouts, lol.

Bench: 1 warm, 1 feel, 3 working sets to failire of good form, no forcing.

Incline db: 3 working sets of 12.

Incline fly: 3 sets of 12.

Hammer Strength decline: 3 sets to positive failure.

High cables: 3 sets to positive failure.

Rope press down: 3 sets for a tri pump, they were feeling good from all the volume.

10 min on th3 Cybex eliptical, that thing is tougher than the life fitness one.

Chest felt great, had a wicked pump right after the first working set and it olny got better. Short rest periods and moderately heavy weight really felt good on my joints, they needed a break. Chest and shoulders are really starting to pop now, starting to look not too bad, just need to drop a little bf and shoyld be ready for no shirt weather if it ever gets here.

[hawk14dl]

Thinking about buying some 70 or 75lb dbs.

Was thinking about my forthcoming chest session tonight. Im still doing power sets on the bench, but i do a number of drops after for the hypertrophy effect.
However, i feel more chest involvement on db presses then bb.
but, since i only have 60lb dbs, i pre exhaust with the bb before hitting the dbs.i think if i had 75s, I'd be able to go straight from my strength sets to the dbs and get a much better chest pump.

what do you guys think? Dbs are generally $1/lb here, so i want to check my logic before i drop $150

[marcus300]

Thinking about buying some 70 or 75lb dbs.

Was thinking about my forthcoming chest session tonight. Im still doing power sets on the bench, but i do a number of drops after for the hypertrophy effect.
However, i feel more chest involvement on db presses then bb.
but, since i only have 60lb dbs, i pre exhaust with the bb before hitting the dbs.i think if i had 75s, I'd be able to go straight from my strength sets to the dbs and get a much better chest pump.

what do you guys think? Dbs are generally $1/lb here, so i want to check my logic before i drop $150

I don't understand what are you doing for chest, going from BB press to db press?

[hawk14dl]

Yes.

I'm following a power lifting routine with the bb, after the set i drop weight and lift in the hyp range with db's

[marcus300]

Yes.

I'm following a power lifting routine with the bb, after the set i drop weight and lift in the hyp range with db's

Come on now pull yourself together Hawk you know better to fuk around with HIT. You struggling with db's weights pre exhaust and superset. Join the camp and destroy the body so it as no alternative but to grow bugger and thicker

[marcus300]

I did chest today and I had a personal best on the incline db's with a torn RC. My lifts are going up and up and I will reveal all soon. I am getting thicker my shirts are tightening up and even my forearms are getting thicker.

Had two people comment on the size of me over the last 3 days, even the guy lifting me the db up for my set couldn't get the fuker up

I am killing it at the moment and its not all down the eph and caffine

[hawk14dl]

Come on now pull yourself together Hawk you know better to fuk around with HIT. You struggling with db's weights pre exhaust and superset. Join the camp and destroy the body so it as no alternative but to grow bugger and thicker

Doing hit on everything but the flat bench Marcus. I'll be transitioning to pure hit for chest after i each my goal. Just trying to make the most out of it until then

[marcus300]

Doing hit on everything but the flat bench Marcus. I'll be transitioning to pure hit for chest after i each my goal. Just trying to make the most out of it until then

Ok cool, have you tried to pre exhaust if your struggling with weight and going straight into a press from a flye? its a killer and very productive for size, strength and thickness

[NACH3]

Ok cool, have you tried to pre exhaust if your struggling with weight and going straight into a press from a flye? its a killer and very productive for size, strength and thickness

Since doing this as a ore-exhaust - it's a fvkin killer! Heavy flies, are definitely building my chest up nicely(thicker)