**Marcus's HIT Dungeon**

[almostgone]

lmfao those two were not right in the head. I use to do Ian and Paul's calves routine and I had serious issues walking for days, it was brutal and still do it now and again these days.

Share that routine if you get time, Marcus. Always enjoy seeing things from a different approach.

[Igifuno]

You're the psycho! I'm going to be channeling your strength tomorrow when I do my first HIT arm workout. I'm already jakked up thinking about it.

I'm excited for you dude. Looking forward to hearing about it.

[almostgone]

Arms tomorrow. Man, I slept like a champ. Ended up stretching and rolling hams, glutes, quads, and calves. Hips/glutes are especially sore; maybe from the weight increase on reverse hacks?

[almostgone]

Just be yourself.

Always, sir!

[Hazard]

Arms tomorrow. Man, I slept like a champ. Ended up stretching and rolling hams, glutes, quads, and calves. Hips/glutes are especially sore; maybe from the weight increase on reverse hacks?

mine too..... Hurts to sit lol

[almostgone]

mine too..... Hurts to sit lol

I tell you man, when I got off of work yesterday morning, I was sooo tired. On my way out of the plant, one of the ladies in the front office stopped me and asked me if I was OK. I told her I was fine and she's like "Are you sure? It's not your heart again, is it?".
I just laughed and told her " No ma'am, just dealing with some honest exercise".

[clarky.]

Morning guys and girls tri's are fried the day will be delts and traps or back the night soi'll report back the night.
Really busy the now so always trying to catch up on the thread it's flying.

[marcus300]

Morning fellow pain lovers

going to add some coffee in my shake

[Hazard]

I'm about to feed the baby again and then get to sleep. 2:30am here

[DCI]

Woke up this morning legs are in bits. Also chest is numb

[marcus300]

Blood and Guts playing in the back ground while I do some rumble rolling on my back, loosen my back up and getting some blood flow before I set off to the gym.


Back

wide grip pulldowns to the front
3 warm up sets + stretching
1 working set plus 2 drop sets

Close grip pulldowns (palms facing each other)
2 feel sets
1 working set plus 2 drop sets

BB bent over rows
1 feel set
1 working set - misjudged the weight, felt easy had all my triggers kicking so decided to up the weight and do another one
1 working set - hit failure, rest pause for another 4 reps, rest pause again hot another 2 reps and form was going so racked the weight but back blow up

db rows (singles)
2 feel sets
1 working set- heavy and really hit my lungs bent over- struggled breathing when hit failure so went into 2 rest pause, first one hit another 4 reps, 2nd one hit 3 reps.

Straight arm pulls
2 working set- higher end rep range, total lat involvement concentrated on isolating the fuk out of them.

Hyper weighted
2 sets, last set drop set to failure until was doing bodyweight



Felt strong and steady in my lifts, still slightly feel a pull under my ribs at the left back side especially in the stretching on any of the pulldowns.

Was in the zone and was easy for me to release the aggression needed to shift the weight I was doing, only issues was breathing and I need to work on my cardio, even though ive lost a few lbs I am still finding it hard to breath at this weight, I'd say I need another 8-10lbs off and I will feel good.

Finished with some crunches but looked a cvnt trying to get up afterwards, I was like a stranded beach whale but my back felt like I could fly

[mussina123]

Looked intense marcus!! Any tips on focusing mmc with lats... I've been getting better but always struggled with it... (I focus on pulling with elbows)

[marcus300]

Looked intense marcus!! Any tips on focusing mmc with lats... I've been getting better but always struggled with it... (I focus on pulling with elbows)

On pulldowns concentrate on pulling with the lats and not the biceps, try and lead with the elbows and pull them back and squeeze the shoulder blades and lats together for the contraction.

Imagine you have a walnut placed in the centre of your back and your trying to crack it open with every rep and contraction. Don't use to much weight and try your best not to swing at the start of every rep.

Make the lats work and focus your mind on the back muscles pulling and working while you do the rep. Also don't just let bar pull your arms up, try and visualize your lats expanding and resisting the negative part of the pull.

Pull with your elbows tuck them slightly back and contract your lats and crack that walnut and then release under control and let the lats stretch the bar to the top of the movement again. Also another important tip have a slight arch in the back if you don't and your spine is rounded you will not contract the lats, the back needs to be arched to contract the muscles otherwise your arms and shoulder will take all the strain. If your arms burn straight form the start your using to much weight and your mind muscle connection needs a lot of work.

Rowing is the same but I try and focus on keeping my elbows as close to my side as possible and the back needs to be arched or natural to contract, as soon as it rounds its over for your back muscles, so always lock into position, brace and lock in and row while cracking that walnut in the centre of your back, use your back not the arms and make sure the back is arched so the back is working and contracting otherwise your wasting your time. I much prefer thickness exercises to be honest I concentrated on these for over a year once and my last exploded in size, also who wants to turn to the side and disappear? build and grow mountain peaks by proper form and visualize your back working with every rep.

[novastepp]

Marcus, what is the emphasis on the close grip with palms facing one another? Inner, outer, thickness?

[DCI]

Marcus, what is the emphasis on the close grip with palms facing one another? Inner, outer, thickness?

I find they are great for overall thickness love that exercise.

[Bio-Active]

Leg press


Leg extension

Leg curls

Smith machine squats

Lunges

20 minutes cardio and done

[marcus300]

Marcus, what is the emphasis on the close grip with palms facing one another? Inner, outer, thickness?

Close grip is far better for width, I know what many may think that wider is better for wider lats but its not true. Close grip will give more stretch to the lats and make them work harder due to the wider range of motion. The two insertions of the lats are stretched wider and pulled far more than when your hands are on a wide grip pulldown. Both need to be implemented because they hit slightly different areas.

[calgarian]

Hey big guy
do you happen to have a link for Blood and guts , preferably full movie? all i can find is freaking 5 parts and shitty picture

[Bodacious]

Good morning everyone!!! Yesterday was a ..... Water line in the house decided it want to take a piss. Wifes car decided it wanted to tear up. Seem like everything wanted to tear up on me yesterday. Day is a new day and I am going to take my frustration out on my chest. I think I am going to go with pre exhaust HIT. Short sweet and heavy. Report back later.

[mussina123]

Thank you Marcus!! Will give that a go tomorrow!! Chest on tap for today... Visualizing the squeeze and intensity during the workout... This thread gets me excited to go train!!

[NACH3]

Back is absolutely blasted... My lats feel so full... Doing some legs today - once I'm moving a lil better lol

[calgarian]

Blood and Guts playing in the back ground while I do some rumble rolling on my back, loosen my back up and getting some blood flow before I set off to the gym.


Back

wide grip pulldowns to the front
3 warm up sets + stretching
1 working set plus 2 drop sets

Close grip pulldowns (palms facing each other)
2 feel sets
1 working set plus 2 drop sets

BB bent over rows
1 feel set
1 working set - misjudged the weight, felt easy had all my triggers kicking so decided to up the weight and do another one
1 working set - hit failure, rest pause for another 4 reps, rest pause again hot another 2 reps and form was going so racked the weight but back blow up

db rows (singles)
2 feel sets
1 working set- heavy and really hit my lungs bent over- struggled breathing when hit failure so went into 2 rest pause, first one hit another 4 reps, 2nd one hit 3 reps.

Straight arm pulls
2 working set- higher end rep range, total lat involvement concentrated on isolating the fuk out of them.

Hyper weighted
2 sets, last set drop set to failure until was doing bodyweight



Felt strong and steady in my lifts, still slightly feel a pull under my ribs at the left back side especially in the stretching on any of the pulldowns.

Was in the zone and was easy for me to release the aggression needed to shift the weight I was doing, only issues was breathing and I need to work on my cardio, even though ive lost a few lbs I am still finding it hard to breath at this weight, I'd say I need another 8-10lbs off and I will feel good.

Finished with some crunches but looked a cvnt trying to get up afterwards, I was like a stranded beach whale but my back felt like I could fly

I am doing this tomorrow morning, report back tomorrow......

[almostgone]

Just got my shot @ the Dr. office and am downing chicken and rice for breakfast. Have already run my all session tonight through my mind a few times and will be crashing out for some sleep here in a few.

[almostgone]

Close grip is far better for width, I know what many may think that wider is better for wider lats but its not true. Close grip will give more stretch to the lats and make them work harder due to the wider range of motion. The two insertions of the lats are stretched wider and pulled far more than when your hands are on a wide grip pulldown. Both need to be implemented because they hit slightly different areas.

Utilizing both CG and WG made a big difference for me. Also, going with an underhand grip on WG pulldowns one time and an overhand grip the next time hit the back nicely.

[marcus300]

Hey big guy
do you happen to have a link for Blood and guts , preferably full movie? all i can find is freaking 5 parts and shitty picture

On youtube its been taken down but there are parts showing all the full movie and there are places the net were you can get it from, I don't have any links though but will do a search when I get in

I am doing this tomorrow morning, report back tomorrow......

Best of luck

Utilizing both CG and WG made a big difference for me. Also, going with an underhand grip on WG pulldowns one time and an overhand grip the next time hit the back nicely.

Agreed, various hand placing, bars widths and many variations of all back exercises is the best approach. The back is a huge amount of size and incorporates many different muscles what need to be attacked from many different angles with aggression

[calgarian]

Holy cow
that is what he is hiding

[DCI]

Shoulders tonight already visualising the pain

[DCI]

Shoulders tonight already visualising the pain

[NACH3]

L

On youtube its been taken down but there are parts showing all the full movie and there are places the net were you can get it from, I don't have any links though but will do a search when I get in


U
Best of luck



Agreed, various hand placing, bars widths and many variations of all back exercises is the best approach. The back is a huge amount of size and incorporates many different muscles what need to be attacked from many different angles with aggression

I'll also, switch off between CG/$ wide grip pulls... I much prefer the CG(palms facing - or a neutral grip has really put the thickness on)

[Igifuno]

My biceps have not hurt like this in a while. It feels amazing. I just ate and I'm hungry again.

Shoulders tonight then 2 days off.

[DCI]

My biceps have not hurt like this in a while. It feels amazing. I just ate and I'm hungry again.

Shoulders tonight then 2 days off.

You know what that means keep eatting haha

[Igifuno]

You know what that means keep eatting haha

3 down 3 to go brother.

[NACH3]

Damn man - my shoulder is super tight today again - it seems to be tightening up the day after a session(mostly pulling as weird as it sounds or delts/traps... But I hit back yesterday and it's fvkin destroyed) - very painful - lats are sore as shit

However, it's the back of my R shoulder where the screws are popping thru my skin it seems - and they were supposed to be removed a while back(2nd surg) - it seems I may need to take a day off today - or I may try legs again... Idk - it seems after a session I'm getting more inflammation and easier to put it outta whack for a day... Nothing I can't work around - it's just fvkin frustrating - I'm just going to have to play around with my split - or just go with what's not hurting ATM - as long as everything gets done in the wk right

On the plus side my weight is increasing while bf is dropping

[Bodacious]

Will some of yall heavy hitter check this out for me.

LabMax tes of Vart with PICs!

I got it from a source that was recommend by a few people. See what ya'll think about it. Thanks.
Also I have alot of catching up to do tonight at work.

[NACH3]

Will some of yall heavy hitter check this out for me.

LabMax tes of Vart with PICs!

I got it from a source that was recommend by a few people. See what ya'll think about it. Thanks.
Also I have alot of catching up to do tonight at work.

Its a little blurry - is it supposed to be orange or yellow(var) I forget lol

[Bodacious]

Its a little blurry - is it supposed to be orange or yellow(var) I forget lol

Thanks Nach. I am running late as hell for work.
paper work says yellow green is Anavar and olive green is winstrol .

My phone is junk they are the best I could get.

[NACH3]

Thanks Nach. I am running late as hell for work.
paper work says yellow green is Anavar and olive green is winstrol .

My phone is junk they are the best I could get.

From those pics I'd say it contains var...

[kelkel]

Finished with some crunches but I was like a stranded beach whale

https://www.youtube.com/watch?v=tKVPjW_pajU

[Bodacious]

From those pics I'd say it contains var...

Thanks Nach. Hope more people will also check it out for me. Damn man its been a busy ass two days. I took my aggression out on my chest today. Will check in and read more later

[clarky.]

Ok did delts and traps great session stretching and light seated db side raises for a warm up.

Seated side db raises 1 working DD

Standing side db raises 1 working +rp 1 drop

Db upright row 1 working +rp

bent over db rev fly 1 working 1 drop

One arm cable rev fly 1 working +rp

Front raises 1 working +rp 1 drop Plate

BB shrugs 1 working DD

Behind back bb shrugs 3 heavy sets

Cardio 10 min

Great session great pain great day so well chuffed