**Marcus's HIT Dungeon**

[kelkel]

Deads are def a mental lift too you have to be in the right state of mind to lift them.

One of my favorite ways to do them was at the end of my back work. You don't need as much weight for the same effect and far fewer warm ups.

[kelkel]

Gym didnt happen today

[DCI]

One of my favorite ways to do them was at the end of my back work. You don't need as much weight for the same effect and far fewer warm ups.

Thats how we do them too. I find doing them any earlier leaves you open to injuries as by the end of the session you are fully warm imo.

[NACH3]

One of my favorite ways to do them was at the end of my back work. You don't need as much weight for the same effect and far fewer warm ups.

It's the best bang for your buck/& body love ending w/them too!

@ Clarky -- could not have said that Shit any better - the core group of HITers we have is fvkin outstanding! We all want to be beasts that walk and TURN FVKIN HEADS EVERYDAY!

[NACH3]

DELTS/TRAPS

Stretching rolling abs RC ex's
PRE-EXHAUST - warm up w/more RC ex's/light side laterals

1. DB side laterals holding and leaning out(new weight) - 2 warm ups 1w 5+RP 2 drop 4 + RP 2+ partials

2. Front raises w/short BB - 2 feelers 1w 6+RP 2 drop 4 + RP 1-2

3. Upright rows(**new weight**) - 2 warm ups 1w 5-6 drop 4 drop 3-4 held top of contraction for 3sec on each rep

4. Face pulls(long bar wide grip) 1w 10+ drop -- rope 1w drop burned out these fvkers out

5. Smith MP(**new weight**) 3 feelers 1w 6(2 forced) drop 4 drop 3
6. I tried another press - Rev Hammer Strength - 1w 7 drop 5 I couldn't do anymore presses --
7. Shrugs
DBs 120s/110s/100s/90s/80s all to failure which wasn't much after my first 1-2 weights lol
BB - 2w drop
BB Behind back - 2w drop

Weights done in 43min -- cardio 25min and done!

[calgarian]

Please take 2 hours out of your life to watch and listen to the new Dorian Yates interview 1 & 2 .

He thinks the exact same way as me and feel we would get on so well

Excellent insight into the beast from the UK who dominated bodybuilding for so many years.

Thank you very much for putting the link up. It give me a great insight I even like him more not that I didnt before . To me he is one of the all time greatest. Cant wait to listen to the the first interview he did.

[marcus300]

Thank you very much for putting the link up. It give me a great insight I even like him more not that I didnt before . To me he is one of the all time greatest. Cant wait to listen to the the first interview he did.

If you cant find the first one let me know i'll send it over to you mate.

DY is great

[GirlyGymRat]

Around the world (every major muscle group for 3 sets of 3) workout. OMG did I need that. I miss my workouts.

[BG]

Shoulders

Alternating vert/forward press machines no break between exercises
Alternating standing/sitting outside fly/laterals
Smith shoulder press 2 sets up then 7/7/7 drop set
Rear delts-rope pull,wide grip pull, high cable cross
Dumbbell shrugs

Looked full

[Igifuno]

Nice session BG. Was late getting out of work and didn't get in today. Tomorrow I'm on a walk team for children with food allergies and then I dinner party with the wife. Chest will have to wait til Sunday morning.

Made this for dinner.. Chicken breasts topped with sweet onion, blacks and green olives, garlic, and anchovies. Really good.

[NACH3]

Mmmmm ^^^^ looks delicious

[Bodacious]

marcus do you have the second part to this??

If you cant find the first one let me know i'll send it over to you mate.

DY is great

[marcus300]

marcus do you have the second part to this??

The 2nd part just click the link at the end and sign in to any of your social sites with them and then 2nd one comes available. The first interview he ever did with LR is available on youtube. This interview was the second time.

[almostgone]

Gym didnt happen today :-( shut up kel.....


On the way home from the hospital last night the wheel beating on my car went out. Had to get it to the mechanic today..... It'll be done sometime this afternoon.

Why is it whenever a kid is involved..... Everything goes wrong and costs more money lol

Oh man, some is definitely wrong. You shouldn't have a wheel beating on your car. Maybe the wheel bearing is shot.
I hope everyone is settled in at home safely and you get to hit the gym today.

[almostgone]

Am off work tonight so spending a little time with the wife and the beasts. Will be hitting a pullback lift on arms Sat. night and then after that I think I will jump back into the full blown lifts.

[clarky.]

X2 AG bi's in a wee bit last pullback session then back to the brutal sessions well i'll see when i get there i feel real good this morning

[almostgone]

One of my favorite ways to do them was at the end of my back work. You don't need as much weight for the same effect and far fewer warm ups.

Same here. Especially when I hit hypers just prior to deads. I didn't do hypers last time, I went from my low pulley rows straight over to deads, and it felt like I could propel the bar and plates through the the roof of the shop.
Didn't fully realize how much hypers had strengthened my lower back nor how effective they are as a pretty exhaust for deads.

[DCI]

Christ its international shoulders friday in here. Gotta love the feeling shoulders give you.

Seated db shoulder press the usual warm ups and 2 heavy sets with one drop felt strong and the blood was firing hard into my muscles filling them. Love the first week after de load week everything feels so heightend.

I did the reverse pec deck for rear delts same as above, supersetted front and side raises with plate shrugs and db shrugs too.

[almostgone]

X2 AG bi's in a wee bit last pullback session then back to the brutal sessions well i'll see when i get there i feel real good this morning

Do you have a blast planned any time soon, Clarky? I should be ready in about 2 weeks roughly for a short run. Dang Testoviron and Cooper prop is calling my name.

[almostgone]

Christ its international shoulders friday in here. Gotta love the feeling shoulders give you.

Seated db shoulder press the usual warm ups and 2 heavy sets with one drop felt strong and the blood was firing hard into my muscles filling them. Love the first week after de load week everything feels so heightend.

I did the reverse pec deck for rear delts same as above, supersetted front and side raises with plate shrugs and db shrugs too.

Nice session, DCI! Been thinking about adding rear delt pulls off of the high pulley back into my shoulder routine. I also like to double up on my shrugs. Front and rear b'bell shrugs and then I like to make a run with the d'bells to wrap it up. Usually only average 3-5 reps per set of bells, but start with the 100s, rep to fail. and drop by 10lbs. to the 90s and so on. By the time I'm at the 40s, I am trashed.

[DCI]

Been thinking about adding rear delt pulls of the high pulley back into my shoulder routine. Nice session, DCI!

Do its very good also for shrugs a good friend showed me last night using the close grip D bar off the lat pull down on the cable machine with the clip set at its lowest is very good for isolating those traps I tried a couple of reps last night felt good will def try em next week properly and report back.

The rear delt rope pulls are my fav as a mix up

[clarky.]

Do you have a blast planned any time soon, Clarky? I should be ready in about 2 weeks roughly for a short run. Dang Testoviron and Cooper prop is calling my name.

sure am mate going to get some stuff next wk

Funny you asked though mate been thinking about it for the last few wks.

[clarky.]

What you going to run AG just test ?? I would like to give tren a go again but not just now lol av got enough anger going on and that sh!t makes me a wee bit angry

[DCI]

Nice session, DCI! Been thinking about adding rear delt pulls off of the high pulley back into my shoulder routine. I also like to double up on my shrugs. Front and rear b'bell shrugs and then I like to make a run with the d'bells to wrap it up. Usually only average 3-5 reps per set of bells, but start with the 100s, rep to fail. and drop by 10lbs. to the 90s and so on. By the time I'm at the 40s, I am trashed.

Lol I love the looks you get when you are pressing 40lbs like the real heavy weight you do for your first set ppl think you are putting it on but the searing pain in your muscles its like someone is poking you with a knife

[almostgone]

What you going to run AG just test ??

I'll be going light. I'm on an old school TRT, 200 mg DepoTest every 2 weeks. I'm thinking on adding in 200mg Testoviron on the weeks I don't get a shot and would split that shot into 2 injections. The first 2 weeks, I was planning to throw in an amp of Cooper prop every other day. Maybe do a 6 week run?
Also have pharma a'dex and nolva on hand already as well. Will also be monitoring hematocrit very closely.

[almostgone]

What you going to run AG just test ?? I would like to give tren a go again but not just now lol av got enough anger going on and that sh!t makes me a wee bit angry

I'm contemplating tren again, but I really have to watch my hematocrit values. If I do run tren, it will be next fall probably, definitely not in hot weather.
It would probably be tren ace @ low doses like Kel has mentioned before. I honestly do miss my tren enanthate and tren suspension, but you know us gingers and our tempers.
On the other hand, I may go test/npp this spring?

[almostgone]

Lol I love the looks you get when you are pressing 40lbs like the real heavy weight you do for your first set ppl think you are putting it on but the searing pain in your muscles its like someone is poking you with a knife

Oh man, by the time I'm finished drop setting d'bell shrugs, my traps are 2 nice convex arcs.

[clarky.]

I'm contemplating tren again, but I really have to watch my hematocrit values. If I do run tren, it will be next fall probably, definitely not in hot weather.
It would probably be tren ace @ low doses like Kel has mentioned before. I honestly do miss my tren enanthate and tren suspension, but you know us gingers and our tempers.
On the other hand, I may go test/npp this spring?

Yes low doses defo i was thinking 200mg wk mark ace. FFS AG are you ginger jk
Love ma npp AG av got deca there to but with that bunk test last time it caused me mega probs so a bit iffy using it again lol.
I might just do test love it.

[almostgone]

Yes low doses defo i was thinking 200mg wk mark ace. FFS AG are you ginger jk
Love ma npp AG av got deca there to but with that bunk test last time it caused me mega probs so a bit iffy using it again lol.
I might just do test love it.

LOL, yes sir. Ginger through and through. That's why I got started on my ink years ago. The pale background makes a nice contrast with the black and grey tattoos.
I love test also. Especially prop and suspension, but I'm sure I will like the Testoviron .

[clarky.]

LOL, yes sir. Ginger through and through. That's why I got started on my ink years ago. The pale background makes a nice contrast with the black and grey tattoos.
I love test also. Especially prop and suspension, but I'm sure I will like the Testoviron.

Lol. I don't really do good with prop AG av always had pip with it i really liked it with the npp
Too.

[clarky.]

Ok eggs scoffed and shake be heading for a session in about 30min am going to fvcking destroy these bi's guys and girls. I will report back later.

[DCI]

Oh man, by the time I'm finished drop setting d'bell shrugs, my traps are 2 nice convex arcs.

Thats just the best imo. Thanks for the recommendation on Karma to burn class band.

Just eatting beeakfast here had a lie in this morning needed the sleep will be doing cardio and arms

[clarky.]

Ok just did bi's destroyed them stretching and db curls for a warm up then more stretching.

Standing db curls 1 working + RP DD

Incline db curls 1 working + RP DD

Db preacher 1 working 3 forced 3 neg a side

Db cc 1 working

Cable curl 1 working+RP DD

Done 45min total fried great session.

[NACH3]

Morning all,

Just reading thru the thread - everyone did delts yesterday(and some great w/o's posted up) -

slept in(for me) am so damn sore from my sessions - but man oh man what a compound Tren a is! I stopped my Deca early to clear - and then added in low dose Tren -- all my lifts have shot up - yesterday was a very noticeable increase in my delts/traps.... Especially upright rows(literally doubled) - well im taking a day off

Hope you all have a bada$$ week end!

[clarky.]

Enjoy your day off nachy boy.

[NACH3]

Enjoy your day off nachy boy.

I sure will Clarky! That's a fact

[clarky.]

I sure will Clarky! That's a fact

Good stuff nach.

Ma lats and back are fried from yesterday mate love it.

[Bio-Active]

Hammer strength wide grip pull downs

Seated rows

Bent over rows

Reverse peck deck

Lower back ext

30 minutes cardio and done

[NACH3]

Good stuff nach.

Ma lats and back are fried from yesterday mate love it.

Nice... Same here - my back/delts & traps are totally fried - again all seems to get morphed together after my back day leading into delts/traps... Gotta love that

[Sfla80]

U guys r killing it..

Any update from haz? I miss checking this thread for a day and it grows like 4 pages haven't caught up. Lol

Carido and core today :/

Treadmill still intervals but keeping my highest point and speed as long as I can. 10 mins on average for peaks.

30 mins, 2 miles at 12% incline almost the entire time.

Giant set of about 6 core movements.

Can't wait to hit legs tomorrow.