**Marcus's HIT Dungeon**

[Bodacious]

So I went to Verizon and got rid of my iPhone 4s and got the 6+

All I'm gunna say is I can't wait to use the slow-motion video recording feature to capture my fiancé ass-clapping hahaha

Lol...

[Igifuno]

So I went to Verizon and got rid of my iPhone 4s and got the 6+ All I'm gunna say is I can't wait to use the slow-motion video recording feature to capture my fiancé ass-clapping hahaha

Lmfao.

[NACH3]

G

So I went to Verizon and got rid of my iPhone 4s and got the 6+

All I'm gunna say is I can't wait to use the slow-motion video recording feature to capture my fiancé ass-clapping hahaha

That's hilarious... LoL

[novastepp]

So for real, my back is ****ing destroyed!

And I couldn't be happier.

I'm so glad to be here

[marcus300]

Question for everyone....

Pre-Exhaust ....If you was going to pre exhaust your chest would it look something like this?

Incline DB flys straight into incline Db press... 1 feel 1 working or just one set all out???? Then would you do Incline DB press? Same with flat bench...Flat DB flys straight into flat db press .... Then you would do your DB press sets 2 feels and 1 working...??

Hope that makes sense guys.

What you described is pre exhaust superset which isn't directly the same. If you was going to do a pre exhaust for the chest you would do your incline flyes and the usual HIT style then your next exercise would be incline db press with the usual;l HIT protocols. Then you would do flat flyes finish then do your flat compound movement. Some people keep with the isolation movement both on incline and flat then go into the compound movements but either way always start with the isolation which will pre exhaust it.

Now, you can do a super set pre exhaust but stick with the standard first before going into those

[almostgone]

45-50mins top

I wasn't too far off then. I had guessed 40 min. because I know your intensity level is way up there... especially w/ 3 lots of coffee and the ephedrine.

[marcus300]

I completely understand that it makes more sense as you go. I am feeling that right now! Honestly, it was the hardest I can remember working in a very long time. I suppose considering you have to mentally go beyond "normal" it never gets easier, but you understand it more and more.

Your workout looked wicked too, bro!

Excellent, we build monsters here
training is the key to growth or at least one element of it so why not completely recruit every single fibers as possible and put your body under so much load it has no alternative but to grow.

Check out my bracing and breathing it will come in handy for your lifts Bracing and breathing

[Hazard]

I'm fired up for chest/bi's tmrw. Almost can't fall asleep! I just got a case of carnivore shakes and a giant bag of mhp's probolic sr protein for free today :-) hafta take advantage when an opportunity presents itself

[marcus300]

just took a stroll down memory lane. I'm on a pc looking at this site for the first time in forever, so I spent some time surfing the old pages of this thread.. crazy that we're coming up on three years, so many posts, so much life changing advice, and so great to see so many of the original posters still here. On the other hand, I wonder what happened to some great guys like capebuffalo, Java, cuz, giggle, AD, and more. Along the same lines, I found this post that I made (post 7375 on 11/21/13) that I wanted to repost. This was a poem, kind of, that I felt compelled to post - I recall I was at my heaviest weight (around 220lbs), and being 5'6'' it was pretty uncomfortable and tough, at times, to move around... lol.. blast from the past right here, enjoy:

When You Wonder Why - A Statement by Igifuno Dedicated to the Members

The question, why? It often finds its way into my head. When I’ve eaten so much, I can barely bend over to tie my shoes, in the shower, when I forget to bring in the shower brush and I can’t reach the back of my neck or any part of my back, or my ass crack. Through all the injuries I’ve sustained from training: a herniated disk, countless pulled muscles, extreme soreness and stiffness after intense training and when it hurts just to move.

Why?

Why do this to your body? Why put yourself through these things that will likely result in some sort of long term physical infirmity? Wouldn’t being an endurance athlete be easier? I would be more agile, have more stamina, there is less risk. I would save a ton of money on a variety of gear, food and supplements needed to sustain this mass I could be killing myself to build. Why do this when I know that, no matter what level I achieve in this sport, it will NEVER be good enough.. .why do I chase it?

Why?

The reason why is not always clear, and not to be understood by most, but what is clear is that I have made a commitment. A commitment to my body, and soul. We are warriors of the iron, and the same as a warrior is committed to the battlefield knowing he may return with permanent injury or worse, we are committed to the onslaught that we intentionally engage in, in an effort to chase greatness, and once achieved, to chase immortality. We do this in our sanctuaries, the sanctuaries of iron. We are on a never-ending quest.

In the moments when I am in the sanctuary and have put my muscles through hell, the blood pumping through the muscle belly, back pumps so severe I could easily crawl into a fetal position and cry, when progress is made either thought heavier weight or the mirror, when I enter into The Diary and share battle stories with fellow warriors, learn and apply new effective techniques that I bring to the battlefield, it is during these times when clarity is reached and I realize, this is why. This… is why.

Fuking mint

[almostgone]

I like BB rows but either will do or do both

I was starting to hit the upper limit on my cable attachment for low pulley rows, so I recently added in a straight set of d'bell rows and then plop my @ss down and jump straight into low pulley rows.
That bought my low pulley row working weight down and I've noticed my lats feel like they are growing further down my sides.

[almostgone]

Reverse grip barbell rows are my fav.... That's are great also

I recently added in Kels supported rows in the Smythe machine. I had started getting a slight niggle in my forearms using the overhand grio when I was pulling the weight up w/ my back, so this past time, I slid out on the bench just a shade more and did the rows underhand. I'm still feeling it; absolutely f-in love the feeling.

Edit: I just use my hands as hooks and don't pull w/ my arms, so I guess the forearms get a little stretching w/ the overhand grip. Anyway, I alternate these w/ Tbar rows from one lift to the next and from now on, will alternating the grip when I do the supported rows.

[almostgone]

Weather was really bad here today. Some flooding, but nothing as bad as was down in the lower part of the state. Our power was out for over 14 hours today, which is minor compared to some of the conditions many are enduring.
I just finished aa long stretch of days at work and since the power was out, I took the last bit of my vacation tonight. Will be hitting chest tomorrow since the power outage messed up my lifting earlier.

Below is a picture of a stream just up the road from my house. Under normal conditions, it is a small spring/babbling brook at best.

[almostgone]

Excellent, we build monsters here
training is the key to growth or at least one element of it so why not completely recruit every single fibers as possible and put your body under so much load it has no alternative but to grow.

Check out my bracing and breathing it will come in handy for your lifts Bracing and breathing

Oh, breathing amd bracing is the ticket. Made a huge difference in my b'bell rows and reverse hacks. Hacks are starting to get better, too.

[almostgone]

With all the fresh enthusiasm in here over the past few days I thought it was good timing ^^^

Perfect timing, Igi! Just sent it to the printer and it goes in my notebook!

[almostgone]

Ok, taking it easy and eating another big bowl of homemade chicken vegetable soup. Looking forward to hitting chest tomorrow and also should get lab results sometime this week and then things will get "escalated" for ~ 6 weeks.

[marcus300]

Morning shake and watching Yates videos. Also looking at myself in the mirror thinking I look a cvnt. Starting to mentally prepare myself for this morning session.

Got a partner this morning so my favorite forced and negatives are on the cards.

[almostgone]

Morning shake and watching Yates videos. Also looking at myself in the mirror thinking I look a cvnt. Starting to mentally prepare myself for this morning session.

Got a partner this morning so my favorite forced and negatives are on the cards.

As much as In enjoy solitude when I lift, there are times I truly miss not having someone to help out with forced reps on the heavier pressing exercises. I do try to get in forced reps on unilateral exercises when possible.

[marcus300]

Shoulders


Thought I would pre exhaust due to my RC issues. RC warm ups and stretches before the workout.


Single db side laterals - standing holding onto top of a top of a vertical bench
3 warm up sets - nice and slow, concentrating on the positive and negative, really trying to get as much blood flow into my shoulders.
1 working set to failure - hit failure then did 2 forced reps and then 1 half rep- then 2 negatives

Viking shoulder press
2 feel sets - controlled reps, breathing and bracing is a must with this movement but felt good
1 working set to failure plus 2 forced reps and 2 negative reps

seated bent over db laterals
2 feel sets
1 working set plus 2 drop sets

Shrugs BB
2 feel sets
1 working set to failure plus 3 drops, right down to halfs and quarters on the last set

I did finish off with

single db upright row
2 working sets to failure, hitting the higher rep range

[marcus300]

As much as In enjoy solitude when I lift, there are times I truly miss not having someone to help out with forced reps on the heavier pressing exercises. I do try to get in forced reps on unilateral exercises when possible.

I'll come over and workout with you mate but I don't want any of that Deliverance stuff what is well know in the deep south, I have watch the film and trust me the only person who will be "squeal like a pig" will be you xxx

[novastepp]

Excellent, we build monsters here training is the key to growth or at least one element of it so why not completely recruit every single fibers as possible and put your body under so much load it has no alternative but to grow. Check out my bracing and breathing it will come in handy for your lifts Bracing and breathing

Watched that vid on Friday. Excellent review.

[novastepp]

Had a pretty good morning cardio session for 35 mins. Of course my back feels rough, but it's a rest day and the fam and I are going to the nearby park with some of my son's friends. Should be a nice break.

Time for chores.

[NACH3]

I'll come over and workout with you mate but I don't want any of that Deliverance stuff what is well know in the deep south, I have watch the film and trust me the only person who will be "squeal like a pig" will be you xxx

Bahahaha lmfao...

[NACH3]

Morning all,

I surely made up for anything I felt wasn't up to par lately - my chest is in bits - that real nice deep soreness has set(knew I was in for it last night) -

And my DTM therapist said if I don't start loosening my right side up more(PT maybe to get more ROM if possible) my whole R side from super scapula to up my neck and down my arms was so tight she worked on IT for over an hr(had that lady up on stools/chairs just for her to dig er' elbows forearms and scrapers deeper and deeper into my muscles - It felt great but I'm bruised all over LOL - feels awesome and kinda re-set - I need this every wk at least - so taking the day off I believe... I really have to start listening to my body - my ROM was so much better after but it only takes a session to put it right back into a bad position -

[Igifuno]

Weather was really bad here today. Some flooding, but nothing as bad as was down in the lower part of the state. Our power was out for over 14 hours today, which is minor compared to some of the conditions many are enduring. I just finished aa long stretch of days at work and since the power was out, I took the last bit of my vacation tonight. Will be hitting chest tomorrow since the power outage messed up my lifting earlier. Below is a picture of a stream just up the road from my house. Under normal conditions, it is a small spring/babbling brook at best.

Holy flood zone. Hope everyone is ok over there. Expected to clear up today?

[Igifuno]

Perfect timing, Igi! Just sent it to the printer and it goes in my notebook!

Nice, AG, I'm honored!

[Igifuno]

Morning shake and watching Yates videos. Also looking at myself in the mirror thinking I look a cvnt. Starting to mentally prepare myself for this morning session. Got a partner this morning so my favorite forced and negatives are on the cards.

Get it done marcus.. If you do look like a cvnt, you're a big, nasty, cvnt. Get in there and crush it and tell us all about it.

[almostgone]

I'll come over and workout with you mate but I don't want any of that Deliverance stuff what is well know in the deep south, I have watch the film and trust me the only person who will be "squeal like a pig" will be you xxx

No worries there! We both will be completely safe. However, if some random trespasser shows up, then it's on them, amd it is off to the "cellar" with them. Actually, in the South we don't call it a cellar. Most refer to the accommodations for the gimps as a "rape basement".

[almostgone]

Holy flood zone. Hope everyone is ok over there. Expected to clear up today?

It's starting to break up, but the wind is gusting and tress are uprooting very easily.

[Igifuno]

Morning all, I surely made up for anything I felt wasn't up to par lately - my chest is in bits - that real nice deep soreness has set(knew I was in for it last night) - And my DTM therapist said if I don't start loosening my right side up more(PT maybe to get more ROM if possible) my whole R side from super scapula to up my neck and down my arms was so tight she worked on IT for over an hr(had that lady up on stools/chairs just for her to dig er' elbows forearms and scrapers deeper and deeper into my muscles - It felt great but I'm bruised all over LOL - feels awesome and kinda re-set - I need this every wk at least - so taking the day off I believe... I really have to start listening to my body - my ROM was so much better after but it only takes a session to put it right back into a bad position -

Morning nach. I'm curious, does your therapist advise you not to lift on the same day you get deep tissue massage? I've gone for a couple massages and the masseuse advised not lifting on the same day to avoid risk of injury

[Igifuno]

Shoulders Thought I would pre exhaust due to my RC issues. RC warm ups and stretches before the workout. Single db side laterals - standing holding onto top of a top of a vertical bench 3 warm up sets - nice and slow, concentrating on the positive and negative, really trying to get as much blood flow into my shoulders. 1 working set to failure - hit failure then did 2 forced reps and then 1 half rep- then 2 negatives Viking shoulder press 2 feel sets - controlled reps, breathing and bracing is a must with this movement but felt good 1 working set to failure plus 2 forced reps and 2 negative reps seated bent over db laterals 2 feel sets 1 working set plus 2 drop sets Shrugs BB 2 feel sets 1 working set to failure plus 3 drops, right down to halfs and quarters on the last set I did finish off with single db upright row 2 working sets to failure, hitting the higher rep range

Looks like a killer session right there big man.

[almostgone]

Morning nach. I'm curious, does your therapist advise you not to lift on the same day you get deep tissue massage? I've gone for a couple massages and the masseuse advised not lifting on the same day to avoid risk of injury

Same here. Occasionally, I will lift prior to deep tissue work, but the deep tissue lady always wants me to hydrate like crazy and take it semi-easy for the rest of the day.

[NACH3]

Morning nach. I'm curious, does your therapist advise you not to lift on the same day you get deep tissue massage? I've gone for a couple massages and the masseuse advised not lifting on the same day to avoid risk of injury

Morning Igi,
Yes sir, Igi! I did go in b4 the DTM - I knew it would serve its purpose better... She assumes I'm on gear lol - but says there is no way you should be lifting the amounts of weight you do - she said I'm waiting for it to just break off :/ -- shit I hope not - I am looking into a chiro and a Manual PT who can give me more ROM & also stretch me out manually as well as lengthen my muscles - but she says your shoulder is actually locked into a certain position(all structural)

As I've grown since starting in here... my ROM(despite me stretching my arse off) is slowly dwindling -- she said I may need more rest days! May have to try eod lifting for a lil or... It was a total bummer but I'm surely not giving in - I have nothing to lose in this shoulder - well not being able to lift would be fvkin detrimental for me after getting back on track :/ idk man I'm kinda bummed but nothing I can't nor won't overcome

[calgarian]

Shoulders


Thought I would pre exhaust due to my RC issues. RC warm ups and stretches before the workout.


Single db side laterals - standing holding onto top of a top of a vertical bench
3 warm up sets - nice and slow, concentrating on the positive and negative, really trying to get as much blood flow into my shoulders.
1 working set to failure - hit failure then did 2 forced reps and then 1 half rep- then 2 negatives

Viking shoulder press
2 feel sets - controlled reps, breathing and bracing is a must with this movement but felt good
1 working set to failure plus 2 forced reps and 2 negative reps

seated bent over db laterals
2 feel sets
1 working set plus 2 drop sets

Shrugs BB
2 feel sets
1 working set to failure plus 3 drops, right down to halfs and quarters on the last set

I did finish off with

single db upright row
2 working sets to failure, hitting the higher rep range

could you please define in detail you briefly touched it earlier can i have it in detail please

[Igifuno]

Morning Igi, Yes sir, Igi! I did go in b4 the DTM - I knew it would serve its purpose better... She assumes I'm on gear lol - but says there is no way you should be lifting the amounts of weight you do - she said I'm waiting for it to just break off :/ -- shit I hope not - I am looking into a chiro and a Manual PT who can give me more ROM & also stretch me out manually as well as lengthen my muscles - but she says your shoulder is actually locked into a certain position(all structural) As I've grown since starting in here... my ROM(despite me stretching my arse off) is slowly dwindling -- she said I may need more rest days! May have to try eod lifting for a lil or... It was a total bummer but I'm surely not giving in - I have nothing to lose in this shoulder - well not being able to lift would be fvkin detrimental for me after getting back on track :/ idk man I'm kinda bummed but nothing I can't nor won't overcome

Jesus man.. Well, you know to listen to your body, which I know has been through the wringer. Maybe more rest days isn't the worst thing in the world as long as you're still able to lift.

[NACH3]

Jesus man.. Well, you know to listen to your body, which I know has been through the wringer. Maybe more rest days isn't the worst thing in the world as long as you're still able to lift.

I think the pain has been holding me back a tad(oddly not on chest but obviously delts/back(pulling so far back to get that squeeze sometimes irritates it, too)!

Ive been going thru the thinking part of this for about a month now - that less = more(I've been talking w/Marcus about this) and still I seem to want to go further when I know I have what it takes to say do a w/o w/less ex's and can/& will get more growth!

I'm going to try doing less ex's for sure just taking those ex's to absolute failure and beyond - I do have the confidence knowing I CAN achieve this! I think more warm ups are in order too!

Anyone w/anything to share feel free... I'm all ears

In bold I made a mistake lol -

[Igifuno]

I think the pain has been holding me back a tad(oddly not on chest but obviously delts/back(pulling so far back to get that squeeze sometimes irritates it, too)! Ive been going thru the thinking part of this for about a month now - that less = more(I've been talking w/Marcus about this) and still I seem to want to go further when I know I have what it takes to say do a w/o w/less ex's and can/& will get more growth! I'm going to try doing less ex's for sure just taking those ex's to absolute failure and beyond - it's like I don't have the confidence knowing I CAN achieve this! I think more warm ups are in order too! Anyone w/anything to share feel free... I'm all ears

I think you know what to do brutha, you just need to execute. You have the knowledge and wherewithal to experiment, so it's the same with this. Try it out and see how you fair for the next week with less ex's and test a slight increase in weight, then.. Take it from there.

[Bodacious]

I think the pain has been holding me back a tad(oddly not on chest but obviously delts/back(pulling so far back to get that squeeze sometimes irritates it, too)!

Ive been going thru the thinking part of this for about a month now - that less = more(I've been talking w/Marcus about this) and still I seem to want to go further when I know I have what it takes to say do a w/o w/less ex's and can/& will get more growth!

I'm going to try doing less ex's for sure just taking those ex's to absolute failure and beyond - it's like I don't have the confidence knowing I CAN achieve this! I think more warm ups are in order too!

Anyone w/anything to share feel free... I'm all ears

Right there with you on this Nach. I seem to think that the more I do the bigger ill get and the stronger I get.After posting and reading in this thread.

[NACH3]

I think you know what to do brutha, you just need to execute. You have the knowledge and wherewithal to experiment, so it's the same with this. Try it out and see how you fair for the next week with less ex's and test a slight increase in weight, then.. Take it from there.

I do know I CAN & WILL achieve what I've set out to do - regardless of my past - I've been given asecond and third chance - not many can say this - I know I'm blessed so it's on fellas!

[NACH3]

Right there with you on this Nach. I seem to think that the more I do the bigger ill get and the stronger I get.After posting and reading in this thread.

Funny thing is Bidacious - I know that I need to adapt now maybe a tad sooner than I wanted ATM - but I KNOW il grow into a fvkin beast! I will not let this stop me!

And less does = more w/HIT!

[marcus300]

could you please define in detail you briefly touched it earlier can i have it in detail please

pre exhaust - A quick guide line would be start your workout with isolation exercises so you pre exhaust the muscle your working before you start the compound movements. The muscle is fatigued because of the isolation movement which will reduce the load on the compound movement but your still stimulating growth and putting the muscle under different kind of attack/stress than what its use to. Example would be flyes, cables pre any pressing, laterals pre any pressing, leg extension, lying leg curls, pushdowns, kickbacks, concentration curls etc pre any compound movements. That muscle only is fatigued directly using the isolation movement so when you go onto the compound its already in a state of breakdown.