**Marcus's HIT Dungeon**

[Bio-Active]

Leg press inside and outside stance

Leg ext

Leg curls

Squats with pause reps

Wall sits

40 minutes cardio and done

[Hazard]

Back and tri's today.....


I may have the opportunity to eat/breathe/sleep bodybuilding for a couple months while between jobs. If that's the case I'm going to take advantage and grow like a weed

[zempey]

Hitting the gym later today, don't have to work today but have to do a couple estimates this morning so I will train mid day. Going to kill chest later, hope the gym isn't busy.

[thomas8883]

Sitting in work reading all the threads itching to get to that GYM and ruin my back a good deadlift session is in order I think!!!!

[NACH3]

I'm gonna do bis and tris today! Was gonna take off but, feel good...legs are dead... I'll report back later!

[kelkel]

Back and tri's today.....


I may have the opportunity to eat/breathe/sleep bodybuilding for a couple months while between jobs. If that's the case I'm going to take advantage and grow like a weed

A couple months off in the summer? Nice! Sounds like Jersey Shore "GTL" time.

[Hazard]

A couple months off in the summer? Nice! Sounds like Jersey Shore "GTL" time.

I know right..... No jersey shore partying tho. We're planning to goto the shore at some point this summer but idunno when. I hafta figure out when ill be 10% and then ill go around that time lmao. I also hafta tan..... Ill blind people right now

[NACH3]

Arms - smashed them fvkers!

Stretching SMR RCs seated lat/front raises

1. Close grip(smith) 4 feelers 2w 8+/6 TD 4/3/2

2. BB curls(lil wider then shoul width) 2feeler 2w 5/4 drop 3-4

3. French curls(skull crushers) - 2w 8/6(will bump up) drop 4
Suppersetted w/one arm extensions all to failure(and forced w/my other hand)

4. Heavy DB hammers - 1w 5 DD 4/3

5. Horseshoe pushdowns - 2w DD ALL FAILURE forget didn't count

6. One arm CC off incline - 1w DD

7. Reverse grip pushdowns 4w failure(higher rep range)
Suppersetted cable curls(new weight) 4w all to failure(6-12)

Absolutely destroyed them felt unstoppable 43min

[kelkel]

Good leg work today. Still been worried about the wee niggle (for Clarky) in my lower back as it's given me hints that it's still around recently. Anyway, everything felt good for the past few days so I put squats back on the agenda.

Extensions: warm ups then two working, moderate reps (I don't go balls out heavy on these anymore)
Squats: Kept going up a plate at a time feeling my way. Ended up at a moderately heavy weight. Did 12, could have done 5 more, was easy. Racked it, dropped a plate and did 8 more.
Vertical press: 2 sets, non-lock, 15 reps
Seated curls: 2 sets, 12 reps or so to failure
Usual calf crap.

Oh it felt nice to squat without that fear in the back of your mind....

[Sfla80]

Legs today also.

Extensions 4 warms 1 feel 2 w DD

Smith squats 1 feel 2 w one d

Smith lunges 2 working

Leg curls 2 working 1 d

DB stuff leg deads 2 w

Seated calves.

Finally able to give blood today. Right after the gym so BP kinda high 132/86, hr was 75 (good especially after gym) and iron gone done a point in 3.5 weeks. 18.1 still high but I'm almost into 17s...so happy about that.

BW in 1.5 weeks.

[clarky.]

Did back and traps earlier great session stretching and wg pd for a warm up.

CG PD 1 working +rp TD

CG seated row 1 working+rp DD

T bar 1 working TD

BB rows 1 working 1 drop

BB shrugs 1 working 1 drop

BB shrugs 1 working 1 drop Behind the back

And done great session pure ****ed back was on fire traps were sore so i knew i did good guys. Am really cutting up nice guys getting this bf down good style a feel small though lol lmfao you can fvcking never win.

[NACH3]

Lol - clarky we're never satisfied! That's the great part about this sport! Set goals meet em - new ones meet them and it never ends

[clarky.]

Lol - clarky we're never satisfied! That's the great part about this sport! Set goals meet em - new ones meet them and it never ends

A know lol never ends mate.

[DCI]

Shoulders tonight was in the form to fck some shit up.

Started with rc warm ups etc and then 2 warm up db pressing set with 2 heavy sets and 2 dd of non reps really was so sore to push through the pain it was insane. Loved it.

The side raises supersetted with hammer front raises these wherw hard and fast but the muscle and blood was exploding into them was unreal. 2 sets for both.

The rear delts again same as above. Very sore at this stage but worth it muscles are pumping.

Then shrugs to finish was brilliant the blood was exploding into my shoulders.

Then 30 mins cardio

[almostgone]

Drinking a shake and trying to clear the cobwebs from my brain. Headed to the shop for back in a few.

[itsmybody]

Back and tri's today..... I may have the opportunity to eat/breathe/sleep bodybuilding for a couple months while between jobs. If that's the case I'm going to take advantage and grow like a weed

Lucky dog, Life isn't fair!

[itsmybody]

Renaming delt day to side lateral day.
30 sec rest between sets, 3 sets each

Machine Rear Delt Flys drop set twice
Dumbbell Rear Delt Flus
Barbell Upright Rows superset with Side Laterals
Side Laterals (both arms then each arm to failure twice)
Dumbbell Single Arm Front Raise (each arm to failure then switch...no stopping until all 3 sets complete)
Seated Dumbbell Shoulder Press (drop set once)
superset with Side Laterals.

Big Pump and vascularity on the rise!

[marcus300]

CORE BRACING AND BREATHING

Over the last few months I've started to get stronger and feel a lot more stable in my lifts to start pushing more weight. After 30yrs of training its extremely hard to progressively lift heavier weight each week and you have to start implementing other methods like increasing intensity etc. The reason why I have got stronger is because I've gone back to some of my old power lifting techniques what I was taught in the first years of lifting. What's happened is I've got a lot stronger and injuries feel better and I'm far more stable in my lifts which bounced me into new growth.

Bracing and breathing properly is an elite procedure but I am going to write a bit about it for those who don't know anything about it and how to do it so you explode in size and power. Bracing is a procedure what makes an extremely strong trunk and by bracing your core your lifts will be more powerful, stronger and you'll be less likely for injury.

What happened to me was bracing and breathing was ingrained into how I lifted but over the years and my transition from power lifting to bodybuilding I slowly started to lose the proper bracing and breathing technique and I relied on my sheer strength and power what I had. Many bodybuilders breath and lock in a pre lift differently than power lifters and for me I've gone back to my old power lifting days to help me and I can't express enough what this as done for me.

Bracing is simply tensing the core and the secondary muscles to create stiffness in the area so your trunk can withstand a lot of pressure and force which relates to a lot more power, but you have to learn to use the diaphragm to engage the core properly this is very important otherwise you wont be able to breath and brace which is the key to the whole process. Lowering and pushing the diaphragm down to activate the core comes naturally to me I can do it anytime anywhere but if your not use to doing this the best way to feel this happen is to push as much air out of your lungs as possible. While your doing this you will feel the core stiffen up and if you carry on pushing all the air out you will feel a pain and pressure just under your rib cage and this is your diaphragm pushing down to create this pressure so your trunk is full tensed. Once you experience this and learn how to activate this procedure you will be able to do it instantly and wont need to breath out and go though this to make sure your in the right position to lift, infact its very dangerous to breath out pre lift so don't use this method I've just explain above before a lift its a way for you to understand how to activate the diaphragm to get into the right position so you can breath while your lock into the brace. I do have an excellent video to show how to do this and goes through what I've explained above.

Once you learn how to activate your diaphragm and make your trunk ridged you can start to learn how to breath properly through bracing. The last thing you want is to be tensed and not being able to breath during a heavy lift especially exhaling during the effort. Now to breath while bracing you have to breath through your stomach and not your chest. If you take a deep breath in and your chest expands and lifts up your not doing it right and the activated core will not be ridged anymore. You learn to push the stomach sideways and breath with the stomach and push the oblique's out, so they go sideways and outwards and lock into place , if you have a belt on you will be able to breath against this to help engage the secondary muscles for the brace and make sure your core is still engaged.

So any overhead lift or power movement engage the core by bracing using the diaphragm then take deep breaths in through the stomach by pushing the stomach sidways and oblique's instead of the chest. I can do this within seconds and be ready for any kind of lift. To help me with my bracing and trunk stabilization ive trained my core, oblique's ( I know Kel will hate that one because it may thicken the waist but doesn't bother me if it helps me in other areas), spinal erectors, rectus abdominals and glutes.

If you have never used bracing by lowering the diaphragm and breathing through the stomach it wont come easy, its something what you have to learn to do but once you master it and can implemented it at a seconds notice you will get far more better lifts, get stronger and be overall more stable. I've done this for the last 3 months and I've started to grow again and my lifts have gone through the roof, not just in the squat but anything such as shoulder press, incline press rows etc. When you brace properly your posture will be in a better position to handle more overhead weight, your spine will be more braced and the power what just flows is remarkable.


I was talking to Almostgone via email one night and I was explaining to him about what I've been doing and I sent him a few videos to help get him started and from the feedback he's given me it looks like things are improving for him aswell, I am sure Almostgoine will update you all in the following few weeks how things are going but this is a must especially with HIT. I know we all lock and tense into lifts and then exhale on the effort but try bracing and creating that pressure in your core via your diaphragm and while your in it breath and get ready for your lift. All I can say is this is a remarkable tool to have and I feel so indestructible and powerful its showing in my thickness and size

[NACH3]

When pushing the obliques out(pressure) - you can do this b4 each lift(rep) correct?
By breathing thru stomach and tightening up obliques and serratus I feel the pressure explode thru my stomach thru my ribcage(all the way up pre chest) and release on way up(of contraction - concentric part of lift)....

[marcus300]

When pushing the obliques out(pressure) - you can do this b4 each lift(rep) correct?
By breathing thru stomach and tightening up obliques and serratus I feel the pressure explode thru my stomach thru my ribcage(all the way up pre chest) and release on way up....

Your just talking about the locking in and pressure from the lift.

You let the diaphragm push down to cause the pressure then you learn how to breath through the stomach by breathing sideways. Its not like locking into a lift like bodybuilding and tensing the stomach and oblique's its a elite procedure for power lifting which helps a lot IMHO.

It takes time to learn and learn how to move and force your diaphragm down.

You don't just get it, its a technique what elite power lifters use to produce power and stabilize the core. If you try and active the diaphragm by the way I said above you'll understand what you need to learn to activate it pre lift

[NACH3]

Your just talking about the locking in and pressure from the lift.

You let the diaphragm push down to cause the pressure then you learn how to breath through the stomach by breathing sideways. Its not like locking into a lift like bodybuilding and tensing the stomach and oblique's its a elite procedure for power lifting which helps a lot IMHO.

It takes time to learn and learn how to move and force your diaphragm down.

You don't just get it, its a technique what elite power lifters use to produce power and stabilize the core. If you try and active the diaphragm by the way I said above you'll understand what you need to learn to activate it pre lift

Gotcha, that's what I wanted to understand... Thx!

[almostgone]

Just got settled in at work, but wanted to throw up a quick 2 thumbs up for learning to brace and properly breathe. I practiced and still practice just the technique of bracing and breathing several times a day. Eventually, I've found myself doing it out of instinct at work whenever picking up large/ heavy items ( which occurs quite often)
I'm still learning/noticing things more and more every lift, but thus far, I've added a plate and a quarter/side to my reverse hacks. I'm much more stabilized during Tbar rows, can target my lats much better, bumped up the weight a smidge, and this has also carried over to my low pulley rowing where I've increased a tad in weight, but have hit several more reps.
My incline press is moving upwards and the military press is creeping up.
What I'm really looking forward to is incorporating this into my return to squatting. I've had a huge problem getting comfortable with squats since I got back to lifting but I have a feeling it will really make a difference there because it seems to put my shoulders, spine, and hips into a very good position right from the beginning.
Marcus has also shared a stretch for opening up the hips that I'm working with now and it seems to be freeing up my hips somewhat.

[almostgone]

Will post up my lift from tonight in a bit. Walked into a breakdown at work.

[almostgone]

Usual back stretches and a couple of sets of crunches before hitting the back tonight.

WG pulldown w/ u'hand grip- 2 w/u, Work-7+-2+-2+. Long slow 10 count negative on partial reps.
CG pulldown w/ parallel grip-1 w/u, Work-5-2+-2+. More slow negs. on partial reps.
Straightjacket stretches
Tbar rows-1 w/u, Work-6-2+-2+. Managed to get nice, slow, even reps this week.
Hyperextensions- 2 sets unweighted.
Deads- 1 straight set of 10 @ the usual w/u weight. Lower back and glutes felt like this was enough tonight.
D'bell rows off incline bench-12 slow reps put me @ failure.

Nice burn all over my back again. The slow rep d'bell rows really capped off the session. My lower back and glutes are complaining just a tad and I believe I may grab a pullback for one rotation of body parts after a few more lifts. I think it is just good old muscle fatigue from the focus on negatives recently and the increase in my weights via the bracing and breathing. Probably about time to recover and then jump back in fresh for another round of progress.

39 minutes not including stretches and crunches. Rest periods are only long enough to stagger from one exercise to another, load/strip plates, and chug some water. I know it's twisted, but on some perverse level I am starting to enjoy lifting in the heat and humidity.

[marcus300]

Just got settled in at work, but wanted to throw up a quick 2 thumbs up for learning to brace and properly breathe. I practiced and still practice just the technique of bracing and breathing several times a day. Eventually, I've found myself doing it out of instinct at work whenever picking up large/ heavy items ( which occurs quite often)
I'm still learning/noticing things more and more every lift, but thus far, I've added a plate and a quarter/side to my hacks. I'm much more stabilized during Tbar rows, can target my lats much better, bumped up the weight a smidge, and this has also carried over to my low pulley rowing where I've increased a tad in weight, but have hit several more reps.
My incline press is moving upwards and the military press is creeping up.
What I'm really looking forward to is incorporating this into my return to squatting. I've had a huge problem getting comfortable with squats since I got back to lifting but I have a feeling it will really make a difference there because it seems to put my shoulders, spine, and hips into a very good position right from the beginning.
Marcus has also shared a stretch for opening up the hips that I'm working with now and it seems to be freeing up my hips somewhat.

When you incorporate the brace and breathing within squats magic can happen. Toes slightly pointed oyt to engage the glutes, activate the brace open up the hips and job done

Ive got problems with my lower back due to a prolapse disc from years ago which I didn't get fixed and over the last 3 months since ive gone back B & B ive added a plate a side to my squat with zero back pain.

[almostgone]

When you incorporate the brace and breathing within squats magic can happen. Toes slightly pointed oyt to engage the glutes, activate the brace open up the hips and job done

Ive got problems with my lower back due to a prolapse disc from years ago which I didn't get fixed and over the last 3 months since ive gone back B & B ive added a plate a side to my squat with zero back pain.

That's a great increase especially with no discomfort. I'm working with the stretch and goblet squats and slowly getting there. Hips and glutes seem to be firing better and with more consistency. It will take time, but I know it will be worth it.

[almostgone]

Thread is closing in on 22k posts. Would make one hell of an e-book.

[clarky.]

Thread is closing in on 22k posts. Would make one hell of an e-book.

A know AG it will never stop phenomenal thread.

[Brett N]

Off to hit shoulders and tris. 4th week into hit lifting and my wife said she can definitely feel my lats and chest more. Maybe it's all in my head but my shirts seem to fit differently also.

In my head or not, gonna kill it today. Enjoy the day guys...and gals.

[zempey]

Hit chest today, didn't make it in yesterday, been really off mentally the past couple weeks. Trying to get my head right, must be the tren e kicking in and messing with me.

Flat db press: 1 warm, 1 feel, 2 working with double drop. Hit the 125's for 8 solid reps, really need some bigger bells.

Incline db press: 2 working.

Incline fly: 2 feel, 1 working.

Hammer Strength decline: 1 feel, 2 working 1 drop.

High cable: 3 working, high reps.

Dips: 3 sets.

[NACH3]

Ooh, nice and sore, bis/tris are definitely very sore(I'm thinking the TUT, and slow negs(& tempo) & CCs are spicing things up, very much so!!!

Taking the day off to EAT, & EAT some more! - did 3 on to catch up(just tight but feel good overall)...

[IronClydes]

Legs yesterday (Pullback workout):

10 minutes incline treadmill

Standing leg curls: 15, 12, 9
Lying Leg Curls: 12, 10, 10
Leg Extensions: 15, 12, 8, 6
BB Squats: 15, 10, 10, 8, 6
BB Walking Lunges: 10, 6
45 Degree Leg Press: 18, 12, 9, 9, 6
Seated Calf Raise: 10, 8, 6
Standing Calf Raise: 10, 10, 8

15 min Incline Treadmill

7 min stretching

[clarky.]

Ok guys did a bit if chest and tri's earlier stretching and cable flys for a warm up.

Cable fly 1 working DD High pulley **new weight**

Cable fly 1 working DD Low pulley

Straight bar pd 1 working DD

Incline db press 1 working+rp

Lying db tri ex 1 working +rp

Dips 3 sets

Cardio 15min and done.

Guys the day i could not be fvcked i was so tired at work my eye were nipping but i went and had a ok session it was really hot as well the day a really need a rest day.

Ok the low pulley fly you know what a mean eh ? Where you start low and bring your hands up to meet at face hight. These were great really feel the burn in the middle of the chest for me anyway.

I just did 1 working and rp on those two ex as i was really fvcked guys and it was enough as for the dips i got no more that 10 each set.

[hawk14dl]

Got a question about something I've seen in a lot of videos I've watched. .

A lot of guys do a lift, they're holding a plate in front? Arms straight out. Hands at 12 and 6, and they rotate like they're turning a steering wheel. I've never done these, never seen them referenced in any reading I've done. .

So what are they? What's the target muscle group? I'm guessing shoulders?

[Brett N]

It's called the "Car Driver"

Supposed to be for shoulders, forearms and a little core work. Sounds a little silly.

Car Drivers Exercise Guide and Video

Had a great workout, my whole warmup consisted of picking up all the plates the assholes from last night left laying around. Pissed me off enough that I managed to have a great session. Looked for a sharpie and paper after my workout to leave a message but there was none to be found.

Shoulder Press - 2 warmups, one working Rest twice and one drop set
Side Lat raise - 1 warmup, 1 working rest and then forced with slow negs
Delt raise on cable - one working, did negatives by lifting up cable with other hand and doing super slow negs
Reverse dumbbell flies - one warmup, one working 2 dropsets

some shoulder press machine - 2 warmups, one working of 6reps continued to drop plates til I could only do about 40 pound (started at 120)

Tricep pushdown - 1 warmup, one wroking rest/pause
lying tricep extensions - 1 warmup, one working rest/pause and 1 drop set
seated tricep - one warmup, one working barely could get 5 reps so I stood up and did a little bounce to help me get it up and did a couple slow negs (hurt like hell)

Felt good for whole workout, wanted to do more but shoulders and tris were wore (finished workout with some shrugs and wristcurls cause I was still mad)

Mowed grass after eating when I got home cause i was still mad.

Bringing a sharpie and paper to gym tomorrow. (might try to work out some anger issues tonight)

[marcus300]

Gotcha, that's what I wanted to understand... Thx!

Here are those videos you wanted what you asked for via pm mate

The videos are from another one of my hero's Chris Duffin

First one more or less tells you the B & B for squatting but will also explain how to start learning how to get into this position, its not just for squats.

[marcus300]

[NACH3]

Thank You, Sir! I'm sure I speak for most anyways!

[marcus300]

Hip flexibility

Its all worth watching but its towards the end when Chris shows you how to work on the flexibility

[DCI]

Chest tonight. 3 days on the trot gymming need a break away from it. Body is tired tomorrow night i am going to just chill and do legs and abs saturday.

Started with a slightly higher incline db press than normal to incoorperate more of my inner chest as I feel that is lacking and needs more development tbh and to give my chest thar fuller look.

2 heavy but really hard fought sets these where tough i was failing too quick so did a rp set in the second one. The a drop sweat was gushing outta me.

Then flat had to pull back the weight as it was a struggle at my normal weight due to doing shoulders the night before not a good idea tbh but had to do it. Same as above very tough but oushed through the pain. I was pissed off with the pull back on weight but I'm on low cals too cut em back a bit more there.

Then into decline same as above very tougg session but good.

Then machine flies with db yates style flies chest was exploding hard.

Then cardio for 15 mins was fcked.