**Marcus's HIT Dungeon**

[marcus300]

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!

LOL you sound like me, your morphing into Marcus hahaha

[Hazard]

Chest and bi's today..... Can't wait. Fueling up now

[calgarian]

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.

Thank you very much

[marcus300]

Thank you very much

also wrote this to someone who asked about pre exhaust


re-post
pre exhaust would be ideal for him because he's come to a point in his training were its getting extremely hard to increase the weight due to yrs and yrs of training and when he does start increasing the poundage he gets injured so he needs something to help him re-establish the growth process and also help with injury prevention. Its something what I've been doing for the last few months due to my shoulder injury. It helps me increase the intensity while pushing my boundaries so I am still stimulating growth if you check out some of my routines you'll see how I use pre exhaust on major and on some minor muscle groups.

[marcus300]

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 -

When was your last pullback?
maybe increasing stretching into your workouts before and after

[marcus300]

Watched that vid on Friday. Excellent review.

Well done, its amazing once you get it right, takes me back to my power lifting days

[RaginCajun]

my legs are sore as shyt from yesterday

3 point stance in effect!

[NACH3]

When was your last pullback?
maybe increasing stretching into your workouts before and after

Im do! I've been really stretching b4 w/abs but I need to do it after now moreso! since im on atm I was trying to get thru to the end but I have this wonderful idea brought on by you and your training - hell if im morphing into you im on surely on the RIGHT PATH FOR BECOMING A BEAST

I will pre-exhaust(and here and there do a pre-exhaust S/S - which we love so much(exploding with blood flow to keep my pressing movements down)

I've got about 4-6wks left and I KNOW I CAN GROW W/THIS TYPE IF TRAINING - I did in the past on a pullback(not as much but I was only on my TRT dose of 150mgs wkly - which I will bump to 200mgs wkly and see where that leaves me in my TT/& FT)

[novastepp]

Well done, its amazing once you get it right, takes me back to my power lifting days

I worked with Dave Tate years ago on a powerlifting routine, concentrating on deadlifts. The first TWO WHOLE WEEKS were devoted to only lifting prep, which is of course breathing and proper stance.

I can literally begin pouring sweat just from light weight and concentrating on my form and breathing. My lift literally exploded in poundage just from having form and my core adjusted. Amazing!

[marcus300]

I worked with Dave Tate years ago on a powerlifting routine, concentrating on deadlifts. The first TWO WHOLE WEEKS were devoted to only lifting prep, which is of course breathing and proper stance.

I can literally begin pouring sweat just from light weight and concentrating on my form and breathing. My lift literally exploded in poundage just from having form and my core adjusted. Amazing!

Excellent, sounds like you already know all about it. I've been incorporating it within my HIT program because over the years I've not so much concentrated on it and relied purely on my strength but since I've been bracing on my major lifts and pressing movements especially overhead things have been improving in size and I feel so much stronger.

[marcus300]

2nd time trying to self bleed myself and still it constantly congeals within 1 min, this time I used a 18g needle which looked like a harpoon and it still congealed. Took aspirin to help thin the blood but finding it hard to do it myself. Don't really want to try any suction. Next month I will be able to give blood again but in the meantime I've got an appointment this month regarding my RBC at the hospital and just wanted to get in the low zone before they start any treatment.

[DCI]

Great post igi man. Weekend all I did was arms.and a bit of cardio.

Tonight is another week of pushing the limits.

[Hazard]

2nd time trying to self bleed myself and still it constantly congeals within 1 min, this time I used a 18g needle which looked like a harpoon and it still congealed. Took aspirin to help thin the blood but finding it hard to do it myself. Don't really want to try any suction. Next month I will be able to give blood again but in the meantime I've got an appointment this month regarding my RBC at the hospital and just wanted to get in the low zone before they start any treatment.

they use a 16g at the clinics in the US mate..... Might want to go bigger

[Bodacious]

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

Thanks man.

[Bodacious]

When was your last pullback?
maybe increasing stretching into your workouts before and after

Marcus what do you think about Nach stretching in between sets???

[RaginCajun]

I worked with Dave Tate years ago on a powerlifting routine, concentrating on deadlifts. The first TWO WHOLE WEEKS were devoted to only lifting prep, which is of course breathing and proper stance.

I can literally begin pouring sweat just from light weight and concentrating on my form and breathing. My lift literally exploded in poundage just from having form and my core adjusted. Amazing!

Core is one thing that I need to focus on.

mine is weak causing lower back, hip, and fvcking leg knots all over the place.

[marcus300]

Marcus what do you think about Nach stretching in between sets???

I stretch a lot in between set especially with back but I don't really over stretch outside the range of motion, if I am going to do that I would do it after. I stretch biceps and back a lot during workouts and anything else if I feel it will benefit me or I feel tight. I use a rumble roller before I go to the gym very often and usually use it everyday just to help me loosen up and give myself a deep tissue massage

[Hazard]

I stretch a lot in between set especially with back but I don't really over stretch outside the range of motion, if I am going to do that I would do it after. I stretch biceps and back a lot during workouts and anything else if I feel it will benefit me or I feel tight. I use a rumble roller before I go to the gym very often and usually use it everyday just to help me loosen up and give myself a deep tissue massage

I also do this..... I stretch my chest, bi's, back, and quads out between sets. Hurts like a bitch lol

[Bodacious]

This thread 100mph a min...

Went to bed last night thinking I was going to do chest today. Woke up this morning and shoulders where sore from yesterday. Plus everyone wants to do chest on Monday so I switched it.I like being different myself LEGS it was....

I did 2 sets of Abs to warm the lower back up. Nothing major I did ab work Sunday. I just wanted to try this because I seen where a lot of guys on here do it. It works lower back was feeling good when I started.

I tried the Pre-exhaust them first. Wish I could have read Marcus posts before hand. I think I got it thought maybe.

Warmed up 12 min on the Elliptical then stretched real good. Hit the shoulder stretches and legs a little more.

Leg Curls Laying down 2 f 12, 10 (1 w 8 2 forced had a guy pick the weight up for me for 2 negs)
Leg Extensions 2 f 12 12 (1w 8, 3 forced 2 neg)

Ok at this time my legs was already feeling it and they didn't realize we was just getting started.

Back squat I Built up to a heavy 3. first weight I did 10 reps next weight 6 next 6 then 3. Then I did a DD.

DB straight Leg Deads 2 f 12 12 1 w 8 rp 4

Plate over head walking lunges... 3x10 each leg.

Legs was shot. I was soaked in sweat. I didn't walk on treadmill. I stretched some and got out. 54mins(Weights)

Great way to start the week off.

[Hoggage_54]

Chest day

[Bodacious]

I stretch a lot in between set especially with back but I don't really over stretch outside the range of motion, if I am going to do that I would do it after. I stretch biceps and back a lot during workouts and anything else if I feel it will benefit me or I feel tight. I use a rumble roller before I go to the gym very often and usually use it everyday just to help me loosen up and give myself a deep tissue massage

Yea I also do the same. I think it also helps getting blood to them??? Not fore sure just seems like it. Rumble Roller... thought I was the only that used them. I seen Nach said he was getting a DTM yesterday. I was thinking he needs a RR. That shit hurts if done right. LOL

[calgarian]

Excellent, sounds like you already know all about it. I've been incorporating it within my HIT program because over the years I've not so much concentrated on it and relied purely on my strength but since I've been bracing on my major lifts and pressing movements especially overhead things have been improving in size and I feel so much stronger.

Hey big guy,
He knows I dont can I have some directions how to do it?

[Sfla80]

This thread 100mph a min...

Went to bed last night thinking I was going to do chest today. Woke up this morning and shoulders where sore from yesterday. Plus everyone wants to do chest on Monday so I switched it.I like being different myself LEGS it was....

I did 2 sets of Abs to warm the lower back up. Nothing major I did ab work Sunday. I just wanted to try this because I seen where a lot of guys on here do it. It works lower back was feeling good when I started.

I tried the Pre-exhaust them first. Wish I could have read Marcus posts before hand. I think I got it thought maybe.

Warmed up 12 min on the Elliptical then stretched real good. Hit the shoulder stretches and legs a little more.

Leg Curls Laying down 2 f 12, 10 (1 w 8 2 forced had a guy pick the weight up for me for 2 negs)
Leg Extensions 2 f 12 12 (1w 8, 3 forced 2 neg)

Ok at this time my legs was already feeling it and they didn't realize we was just getting started.

Back squat I Built up to a heavy 3. first weight I did 10 reps next weight 6 next 6 then 3. Then I did a DD.

DB straight Leg Deads 2 f 12 12 1 w 8 rp 4

Plate over head walking lunges... 3x10 each leg.

Legs was shot. I was soaked in sweat. I didn't walk on treadmill. I stretched some and got out. 54mins(Weights)

Great way to start the week off.

I think this looks good. Try squats last next to u try pre exhaust. Calves first also.

[marcus300]

Hey big guy,
He knows I dont can I have some directions how to do it?

Here you go Bracing and breathing

[NACH3]

Marcus what do you think about Nach stretching in between sets???

I already do what the others said and do in between sets(back/bis etc) - while keeping my RCs warm I'll bring 5lb plates and keep em warm the. Whole time b4 any pressing movement -

- I always start my sessions w/stretching(various types) and abs and this has been excellent - but I need to do more stretching AFTER my sessions - this is where/when I feel it the most so more after my session is what im going for!

[NACH3]

Yea I also do the same. I think it also helps getting blood to them??? Not fore sure just seems like it. Rumble Roller... thought I was the only that used them. I seen Nach said he was getting a DTM yesterday. I was thinking he needs a RR. That shit hurts if done right. LOL

I get scrapped and cupped also Rolfing and just good ole leverage w/the elbow in my bad right spots

[NACH3]

2nd time trying to self bleed myself and still it constantly congeals within 1 min, this time I used a 18g needle which looked like a harpoon and it still congealed. Took aspirin to help thin the blood but finding it hard to do it myself. Don't really want to try any suction. Next month I will be able to give blood again but in the meantime I've got an appointment this month regarding my RBC at the hospital and just wanted to get in the low zone before they start any treatment.

Im going for it myself later

[IronClydes]

15 minute warm-up (Letting the PreWorkout drink kick in)

Seated DB press: 55x12, 65x8, 75x6 drop 70x2 drop 65x2
Side Laterals: 30x12, 35x10, 45x8 drop 40x3 drop 35x3
Incline Reverse Flyes: 25x12, 30x10, 40x6 drop 35x3 drop 30x2
Cable Face Pulls: 25x12, 40x12, 60x10 pause 6 pause 6
Underhand front BB raises: 45x14, 65x8, 85x5 pause 2 pause 2
BB Shrugs: 245x13, 275x9, 315x8 pause 3 pause 3 pause 2

Thanks to whoever explained the face pulls recently with the picture "thumbs down". That hit the spot in an exercise that generally didn't. Appreciate it!

Thanks Nach for previously showing the underhand BB raises for front delts and rounding the rear delts. Felt good!

Great pump this workout!

[calgarian]

Here you go Bracing and breathing

Thank you very much you are just freaking mountain of knowledge.

[NACH3]

Well I'm gonna go in for arms - I'm gonna give em hell -

I'll be off tomorrow and possibly the next day due to work scheduling(up at 3am eating just to get there by 530am till who knows when lol) so I'll get my rest tomorrow and the next day will report back!

[Bodacious]

I get scrapped and cupped also Rolfing and just good ole leverage w/the elbow in my bad right spots

Heck yea ... ouch. Lol Shit hurts but feels good at the same time.

[Hoggage_54]

Hit chest today, feeling the PUMP

[almostgone]

Just got my hematocrit value from the Dr. and T labs are out of the way for a bit. Hematocrit came back @ 52.6%, so draining that pint last week did me fairly well considering I always run rich/high and was 55.7% just prior to draining the pint. However, I hydrated very heavily for a couple of days prior to my Dr. labs, so that may have helped. In the past, a pint would only drop me 1-2% max. and a double RBC generally gets me ~3.5% max.
I can donate blood again this Friday and will do so. I believe I am am going to go with a whole blood vs. a double RBC. Since my blood is stupid/temperamental/genetically f-ed up, I am going to see if I can get a better balance by going w/ the whole blood donation @ a more frequent interval and continue to monitor hct and self bleed when necessary.
Just playing it safe since I have the clotting disorder, very rich blood, a crappy health history, and am just high mileage in general.



Oh, the blast starts tonight!

[NACH3]

Just got my hematocrit value from the Dr. and T labs are out of the way for a bit. Hematocrit came back @ 52.6%, so draining that pint last week did me fairly well considering I always run rich/high and was 55.7% just prior to draining the pint. However, I hydrated very heavily for a couple of days prior to my Dr. labs, so that may have helped. In the past, a pint would only drop me 1-2% max. and a double RBC generally gets me ~3.5% max.
I can donate blood again this Friday and will do so. I believe I am am going to go with a whole blood vs. a double RBC. Since my blood is stupid/temperamental/genetically f-ed up, I am going to see if I can get a better balance by going w/ the whole blood donation @ a more frequent interval and continue to monitor hct and self bleed when necessary.
Just playing it safe since I have the clotting disorder, very rich blood, a crappy health history, and am just high mileage in general.



Oh, the blast starts tonight!

Oh yeah, AG!! Look forward to seeing your posts even more!

[NACH3]

Heck yea ... ouch. Lol Shit hurts but feels good at the same time.

I'm bruised all over lolol - feel better than ever - I need to incorporate this 2x a wk when I can afford it better - I may have to bite the bullet for a lil tho

It hurts so good when it's being done tho

[Sfla80]

Heading in for arms. Threads is moving way to fast now. Gonna catch up after.

[Bodacious]

Heading in for arms. Threads is moving way to fast now. Gonna catch up after.

Agree.... but man since I have started posting and reading in here. I have taken it up a notch myself. Plus I look forward to coming in here and reading now. But it's going super fast.

[Bodacious]

Marcus should post a pre talk everyone morning for us. Just reading some of his and Kels stuff gets me pumped.
I can see them in the gym with their eyes about to pop out (even if they did ) they would still get that last rep in. Then put their eyes back in.
Hell I'm at work only thing on my mind is arms for tomorrow.

[Sfla80]

Back from arms

Tris

Pushing it more now, got breathing down, and catching myself hearing ag and nach yelling at me to breath

Close grip bench 3 warms 1 feel 1w dd (I wouldn't say to complete failure but Def pushing more)

Vbar push downs 1f 1w dd

Flat one arm db skulls straight into one arm db over heads 3 sets

One arm reverse pull downs

Bi's

Seated palms up db curls 1 f 1w 1 drop

Incline db curls with rotation straight into hammer curls

One arm hammer strength machine curls

Rope curls twisting out at peak

Arms were full of blood. Looking very thick and big today. Especially after those rope pulls.

Itching to push more still. But felt great.

Finished with 17 mins cardio ( hungry prego wife kept texting when's dinner lol)

[Igifuno]

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!

Always inspirational nach, especially considering what you've had to endure, and overcome.