**Marcus's HIT Dungeon**

[marcus300]

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

I had to do it due to my RC the weight what I normally do on incline press was ripping my cuff to bits so I pre exhausted and then went straight into a superset with press using the same bells. It was serious pain but in a nice way, use to make me laugh afterwards lol

[NACH3]

I had to do it due to my RC the weight what I normally do on incline press was ripping my cuff to bits so I pre exhausted and then went straight into a superset with press using the same bells. It was serious pain but in a nice way, use to make me laugh afterwards lol

It's no joke! I love that pain! Lol

All of us in here aren't really right in the head hahahaha - I love it! Only place where it's normal to be NOT NORMAL!!!

[Joco71]

Marcus you look leaner in this avatar?

[kelkel]

It's no joke! I love that pain! Lol

Only place where it's normal to be NOT NORMAL!!!

Sounds like a slogan for a T shirt....

[NACH3]

Sounds like a slogan for a T shirt....

Didn't think of that as I wrote(probably many slogans come that way

Legs today and I can't walk already lol

Stretching SMR calf stuff extensions for blood to get flowing...

1. seated calf raises - 3 warm ups 3w(10-15) drop (8-10)
Standing calf raises - 2w failure

2. V-Squat - 3-4 feelers 2w(new weight) failing in 5-8 DD 6/4(all reps paused for 3-5s exploding up)

3. Reverse hacks - higher rep range(failing 8-12) 2w 12/9 Drop 6

4. Hacks - 2w to failure(spice things up I was dead) shits and giggles AG(very painful indeed)

5. Stiff legged deads - 2w 6-10 failing

Extensions - new weight(stack) - 2w 8-12 failing drop 6

Leg curls - 2w 9/7 drop 5

Puked after extensions - great session - legs are starting to grow much better(thicker) - been playing around w/my rep ranges - every other time I'll go heavy on extensions/curls or have been upping the rep range - seems to be stimulating more growth -

This has been the hardest(and easiest to gain strength) but to get them to grow bigger and thicker - rep ranges seem to play a bigger role in legs?! Anyone else care to comment on this?!

[marcus300]

Marcus you look leaner in this avatar?

Its an old avatar from years ago, not recent

[clarky.]

Did chest guys great session cable fly for a warm up.

Cable fly 1 working 1 drop

Flat db press 1 working 1 drop

Incline db press 1 working 1 drop

Incline db fly 1 working 1 drop

Flat fly 1 working 1 drop

20 min cardio

Pec dec just 2 wee sets a few reps just to make sure there was nothing and yes there was nothing lol.
It was great guys was really squeezing every rep the burn was mad

[zempey]

Still waiting for the gym to get the heavier bells, the 125's aren't heavy enough for chest and I should be hoisting them up soon for shoulders. My strength has gotten much better since I went towards the more traditional style of HIT.

[clarky.]

Ok big man any chance of a wee help here again. My back is coming along ok lats are showing more which is great and traps could be growing a big quicker a think.
You sorted me out with bi's and tri's a while back and they have growing at a very good rate so i was wondering if you could knock me out a back and trap workout to follow for a few months pls thank you.

Goals big lats thick back and wide
Traps need hight

[marcus300]

Ok big man any chance of a wee help here again. My back is coming along ok lats are showing more which is great and traps could be growing a big quicker a think.
You sorted me out with bi's and tri's a while back and they have growing at a very good rate so i was wondering if you could knock me out a back and trap workout to follow for a few months pls thank you.

Goals big lats thick back and wide
Traps need hight

let me get back to you mate

[clarky.]

let me get back to you mate

Thank you.

[almostgone]

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

The d'bells will always be a useful tool, Hawk. Have you hit the used sporting good stores? Used hex bells go for around .30/lb here if they think you might be a repeat customer, otherwise, they are around .40/lb.
Just check them over well. Make sure the weight is attached to the handle securely.

[almostgone]

Drinking a shake and then headed to the shop for a chest session. 96° F here and supposed to be hotter tomorrow.

[NACH3]

Drinking a shake and then headed to the shop for a chest session. 96° F here and supposed to be hotter tomorrow.

Damn - don't miss the heat/humidity from back east one bit - getta good sweat going thats for sure - hope it's not to bad for Ya AG!

[zempey]

I despise the humidity and rain out here, wish I was back in California.

[NACH3]

I despise the humidity and rain out here, wish I was back in California.

Sunny 70 and breezy today in the Bay Area but I'd rather be more south where it's dryer(though all of Cali is dry atm

[GingerbeardJ]

110 here in the desert in AZ. About to go in for a chest session. Gym will be nice and sweaty.

[GingerbeardJ]

Think I'm finally getting this true failure down. Just got home after the chest session and I'm dead completely drained! There's no way I could have squeezed another rep out on any moment. I took it past the limits of failure and can feel what the craze is all about!

[almostgone]

Damn - don't miss the heat/humidity from back east one bit - getta good sweat going thats for sure - hope it's not to bad for Ya AG!

Thanks, Nach. I'm trying to turn it to my advantage.

[almostgone]

Man, I'm still not exactly sure what happened, but that was an good lift for me. I remember opening up the shop door, a few windows, and turning on my fans. After that it was all a blur. My chest is still hot and I'm thinking this is going to be interesting by the morning. Still really limiting my rest periods and this almost literally turned into one superset. Probably sweated so much I raised the local humidity.

Broomstick stretches and R/C exercises

Incline flyes- 2 w/u, Work-4, drop, 3.5,drop,3+
Incline press- 2 w/u, Work- 9.5,drop,3+. Will bump this weight next time.
Flat flyes-2 w/u, Work-7+,drop,3
Flat press- 1 w/u, Work-5,drop,4+. New weight.

29 minutes not including stretches and RC exercises.

[clarky.]

Man, I'm still not exactly sure what happened, but that was an good lift for me. I remember opening up the shop door, a few windows, and turning on my fans. After that it was all a blur. My chest is still hot and I'm thinking this is going to be interesting by the morning. Still really limiting my rest periods and this almost literally turned into one superset. Probably sweated so much I raised the local humidity.

Broomstick stretches and R/C exercises

Incline flyes- 2 w/u, Work-4, drop, 3.5,drop,3+
Incline press- 2 w/u, Work- 9.5,drop,3+. Will bump this weight next time.
Flat flyes-2 w/u, Work-7+,drop,3
Flat press- 1 w/u, Work-5,drop,4+. New weight.

29 minutes total.

Your bumping these weights up (new weight) quite often AG good stuff

Bang simple in and out done.

[almostgone]

Your bumping these weights up (new weight) quite often AG good stuff

Bang simple in and out done.

Yes it is, Clarky, and thanks! A few pounds here, a few more reps there. It is so f-in satisfying. Everyone is posting up great lifts, so I try not to give in to failure until failure is all that's left.

This was the last day of my little experiment/small blast, but hopefully I can keep my brain focused on the lifts and continue to progress. I was only adding in a small dab in addition to my TRT, so I won't be missing much.

[clarky.]

Ma traps are very sore from monday shoulders are not as bad chest is not that bad yet but it will be lol. Think i'll do bi's the night either that it will be back so i'll report back later after work guys have a nice day.

[marcus300]

Ok big man any chance of a wee help here again. My back is coming along ok lats are showing more which is great and traps could be growing a big quicker a think.
You sorted me out with bi's and tri's a while back and they have growing at a very good rate so i was wondering if you could knock me out a back and trap workout to follow for a few months pls thank you.

Goals big lats thick back and wide
Traps need hight

I'm a big believer in if you target your back thickness the lat width just pops out and follows. Ive always thought this fter I targeted my thickness due to my disc issues all I did was thickness exercise's and to my amazement my back went extremely thick but I went very wide aswell.

Back is very hard to train its a huge muscle group and many of us will use our arms rather than our back muscles to pull the weight because many will use to much weight. This is a very common practise but once you get the mind muscle connection you should be able to ramp the weight up and isolate the back.

I would swap and change this around each time you train back especially with pulldowns. One session use the close grip pulldowns, next go with D ring pulldowns and then next go with wide grip. At all times make sure your chest is high on the contraction part of the movement and your back is arched otherwise your back isn't being worked it will be all arms. Try and visualize a couple walnuts between your shoulder blades and lats and on the contraction your trying to crack them open, keep chest up and drive back with your elbows and squeeze those lats together and crack those nuts, very soon you will get a mind muscle connection and you can start increasing the weight.

BB bent over rows
single arm db rows
T-bar rows
Are the boys what will put slabs of tissue all over your back, angle yourself differently so you target your whole back with each movement. Again arch that back and squeeze otherwise your using to much arms and not the back.

On any of the movement either rows or pulldowns don't forget the negative part of the movement don't jjst let the weight shoot back, slowly release the weight and spread the lats so the lats take the weight and not the srms, its a strange motions but Yates talks about it in any of his back video's always remember there are two parts of the lift positive and negative and with back you can use your lats to release the weight its just all about mind muscle connection and visualizing your back working.

Low pulley rows are excellent to pop in your workout but don't move the body to far forward on the release otherwise your lower back will get targeted, on the contraction chest up back arched and squeeze those last together and crack the nuts

Deads - Yates style is the only way if you want to build size in the lower back and avoid injury

Also hypers are fuking excellent

A good finisher movement is straight arm pulldowns and really go with the stretch and use the positive and negative parts to really target the lats.

I personally like to attack the width slightly more because I know what its done to my back and there's nothing better than thickness is any muscle group.

Drops are a good one for back and also rest pause, pulldowns I like the higher rep range of which would be around the 12 mark and rows I aim for around 8-10.

Stretching in between sets is good and will help you get that mind muscle connection. Also another little trick ive used to get the mind muscle connection going especially in the back is example lets say your doing D-ring pulldowns and you get your partner to stand behind you and right at the contraction he pokes his fingers right into your lats were you should be targeting, every time you pulldown hi really sticks his fingers into your lats, this will send a signal to your brain to protect that area by tensing and contracting that part of your muscle, you'll soon get a mind muscle connection going.

No secret to back training like any other muscle group, its just harder because you cant see yourself working it and many use to much weight, so get the mind muscle connection going, think about cracking those walnuts and make sure you use two parts of the movement positive and negative and row row and row because thickness is the key IMHO.

[marcus300]

“You have power over your mind - not outside events. Realize this, and you will find strength.”

[zempey]

Went in for an hour of cardio, legs tomorrow. Diet has been on point, accept for tje weekend, it was not that great. Still floating around the 270 mark and trying to lean up slowly so I don't waste any muscle tissue. Going to try the eca stack with yohimbine hcl to burn some fat, need to be ripped for the dunk tank, lol.

[Bio-Active]

Wide grip pull downs

Hammer strength seated rows

Bent over rows

Close grip pull downs

Lower back ext

40 minutes cardio and done

[Sfla80]

Been awhile guys.

Took last week off. Went away for the weekend so work schedule was messed up and wasn't gonna have enough time for gym. So just took it as a good week rest period.

Went to a two day country concert wife got for our anniversary gift. 10 artist at a football stadium. Word of advise no country concerts with ur significant other. So much T&A everywhere!!! Never seen so many sexy ass women.

Feel flat and weak....but went back yesterday and had a good chest session. Hit style. Stopped my pull back because of the week off.

Today hit back.

Standing lat pull downs for warm ups.

Wide grip pulls 1 feel, 2w, DD

High pully hammer strength same as above

Low pulley 2w

Hard to explain this. Used hammer strength row machine. But stood where weight is loaded and used that to do bent over one arm rows. Feels great...get a good squeeze going. 2 working of that. No drops.

Hyper to finish.

Having a fvcked time at work right now. New GM is an ass. We are "partners" by title but he makes more and bonus more. Anyways he's a prick. And he only gets along with people that kisses his ass. And not about to do that. I've already been told I'm one of the best in company. So I have no need to prove myself. But at this point I honestly have the feeling he wants me gone and that he wants my asst to take over. So now I can't trust anyone.

[NACH3]

Good to see ya back Sfla man! Hope your vaca/wk off did it's thang - dumba$$ cow girls are very sexy brother, especially at festivals they're everywhere!

Fueling up - arms today - gonna kill it

[kelkel]

Having a fvcked time at work right now. New GM is an ass. We are "partners" by title but he makes more and bonus more. Anyways he's a prick. And he only gets along with people that kisses his ass. And not about to do that. I've already been told I'm one of the best in company. So I have no need to prove myself. But at this point I honestly have the feeling he wants me gone and that he wants my asst to take over. So now I can't trust anyone.

Sorry to hear that. Nobody needs the added stress.

[Sfla80]

Thanks nach and kel u r right. It's getting out if control.

[hawk14dl]

Need to adjust my lifting schedule. I think I'll take either a deload week or a while wk off soon, then change my days around

[NACH3]

Arms

Stretching, SMR, RCs(more in depth and time - as they've been bothering me) hammies etc -
Warmed up w/side/front laterals b4 close grip bench

1. Close grip - 3feelers 1w 8+(will bump weight) DD 4/2(no rest but 3-5 deeps)

2. BB curl - 2feelers 1w(new weight) 6 DD 3/2 forces into a long Neg on each

3. DB press(new weight) feeler 2w 8/6 drop 3(lil higher rep range) into one arm extensions failure(don't take much after the heavy bell)

4. One arm CC on Incline bench - new weight - 1w 8(can go heavier yet) DD 6/4 (slightly higher range)

5. Horseshoe grip pushdowns(stack) 2w 7/5 DD 5/3
Suppersetted w/cable curls(heavy) 2w 6/4 DD 3/2.
Then just burned out w/both until I couldn't move any more weight

Weights 39min - abs done
Great session guys(was up yo 200lbs lastnight - I lost 6lbs over night b4 eating again wtf...

[NACH3]

Question for you Vets -

As you all know I'm cruising(and now my Endo appt has been pushed back for like 6 more months - I have Pharma deca 450mg/ml - how much would I need to include in my TRT(75-100mgs wkly) im cruising on 125wkly(getting bloods next wk)

I have about 6-7 more wks until I run my test C/deca/a-drol cycle... If bloods are g2g) - just got plenty of deca and prob gonna put another order in for both...

Thx guys

[kelkel]

You don't know what your minimum dose will be until you try and then over time see how you feel. I get by just fine at 125 mgs per week of deca on top of my TRT. My TRT is 60 - 70 mgs twice per week.

[kelkel]

Just got done legs. Lower back still worries me a bit so figured I'd try something other than heavy back squats:

Extensions: two sets to failure, 15 reps or so
Vertical Press: two sets to failure, 12 reps or so

Front squats on smith. Didn't want to try them free just yet and embarrass myself dropping the weight (plus scare the crap outta the cat) and all. These fvckers always hurt my delts and they did not disappoint in that area once again. Ended up doing two sets of 8-10 reps with a moderate weight. Have to wait and see how things feel.

One leg lunges on smith: two sets, about 12 each
Seated curls: two sets, 10-12 with drop on last set
One leg calf raise on vertical press, 2 sets about 15 reps
Seated calves: two sets to failure

[NACH3]

You don't know what your minimum dose will be until you try and then over time see how you feel. I get by just fine at 125 mgs per week of deca on top of my TRT. My TRT is 60 - 70 mgs twice per week.

Thx Kel, just kinda wanted a ballpark number(which I shouldn't need as much as you(lol) but BW will tell! thx(if I choose this route - does it really help w/your joints and anything I've mentioned >)?? B/c my shoulder/lats/tris/neck - at it's origins/and tie in points are super tight... As in PT/or really getting on a schedule of deep tissue massage...

[kelkel]

Definitely helps with mine. I do take breaks from it though.

[NACH3]

Definitely helps with mine. I do take breaks from it though.

Gotcha.... I was thinking that... If one(you) took it yearly or not... Thx for the feedback Kel, I'll be posting my bloods next wk(have an appt to donate this Friday) - got my paperwork/script JIC....

[clarky.]

I'm a big believer in if you target your back thickness the lat width just pops out and follows. Ive always thought this fter I targeted my thickness due to my disc issues all I did was thickness exercise's and to my amazement my back went extremely thick but I went very wide aswell.

Back is very hard to train its a huge muscle group and many of us will use our arms rather than our back muscles to pull the weight because many will use to much weight. This is a very common practise but once you get the mind muscle connection you should be able to ramp the weight up and isolate the back.

I would swap and change this around each time you train back especially with pulldowns. One session use the close grip pulldowns, next go with D ring pulldowns and then next go with wide grip. At all times make sure your chest is high on the contraction part of the movement and your back is arched otherwise your back isn't being worked it will be all arms. Try and visualize a couple walnuts between your shoulder blades and lats and on the contraction your trying to crack them open, keep chest up and drive back with your elbows and squeeze those lats together and crack those nuts, very soon you will get a mind muscle connection and you can start increasing the weight.

BB bent over rows
single arm db rows
T-bar rows
Are the boys what will put slabs of tissue all over your back, angle yourself differently so you target your whole back with each movement. Again arch that back and squeeze otherwise your using to much arms and not the back.

On any of the movement either rows or pulldowns don't forget the negative part of the movement don't jjst let the weight shoot back, slowly release the weight and spread the lats so the lats take the weight and not the srms, its a strange motions but Yates talks about it in any of his back video's always remember there are two parts of the lift positive and negative and with back you can use your lats to release the weight its just all about mind muscle connection and visualizing your back working.

Low pulley rows are excellent to pop in your workout but don't move the body to far forward on the release otherwise your lower back will get targeted, on the contraction chest up back arched and squeeze those last together and crack the nuts

Deads - Yates style is the only way if you want to build size in the lower back and avoid injury

Also hypers are fuking excellent

A good finisher movement is straight arm pulldowns and really go with the stretch and use the positive and negative parts to really target the lats.

I personally like to attack the width slightly more because I know what its done to my back and there's nothing better than thickness is any muscle group.

Drops are a good one for back and also rest pause, pulldowns I like the higher rep range of which would be around the 12 mark and rows I aim for around 8-10.

Stretching in between sets is good and will help you get that mind muscle connection. Also another little trick ive used to get the mind muscle connection going especially in the back is example lets say your doing D-ring pulldowns and you get your partner to stand behind you and right at the contraction he pokes his fingers right into your lats were you should be targeting, every time you pulldown hi really sticks his fingers into your lats, this will send a signal to your brain to protect that area by tensing and contracting that part of your muscle, you'll soon get a mind muscle connection going.

No secret to back training like any other muscle group, its just harder because you cant see yourself working it and many use to much weight, so get the mind muscle connection going, think about cracking those walnuts and make sure you use two parts of the movement positive and negative and row row and row because thickness is the key IMHO.

Thank you pm'd.