**Marcus's HIT Dungeon**

[DCI]

What Marcus said also sfla

[Bodacious]

Hey you monsters!!!

Just got done doing some light cardio about 30 mins of it and also hit abs some. Rest day for me today. Everything on me is sore. I did legs Monday and they are almost back to normal today. Chest is fried from yesterday arms are still sore. Today will be a good rest day and going to eat up for back or shoulders tomorrow. Which ever I decide tonight. Have a day fellas. Will be lurking.

[Bodacious]

Nice sessions by everyone also. Lets keep this up.

[novastepp]

Starting to feel the anxiousness. Starting to feel the anticipation of a workout.

Getting exciting now. T-5 hours!

[OdinsOtherSon]

Day 3 HIT, OOS - Legs

Nauseous, sick, shaking....nnuf said.

Attempting to recover so I get back to office

[mussina123]

Back has I always been a struggle for me mmc wise, lowered weights from last week, focused on squeezing that walnut, and dear god make made a world of difference... Still have trouble flexing lats and squeezing back together in sync but way better than last week... Baby steps... Intensity was still high with lowered weight.. Not bad workout!

[NACH3]

BACK

stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one

Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec

CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+

Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these

BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec

Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1

Deads
225/275/315/365/225(got 15+ on last 225) touch and go!

Weighted hypers
2w higher end rep range(to failure on both)

Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine

[Bodacious]

BACK

stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one

Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec

CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+

Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these

BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec

Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1

Deads
225/275/315/365/225(got 15+ on last 225) touch and go!

Weighted hypers
2w higher end rep range(to failure on both)

Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine

Nice Nach!!

[novastepp]

Day 3 HIT, OOS - Legs

Nauseous, sick, shaking....nnuf said.

Attempting to recover so I get back to office

HAHAHAHAHAH I love it!

[novastepp]

BACK

stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one

Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec

CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+

Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these

BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec

Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1

Deads
225/275/315/365/225(got 15+ on last 225) touch and go!

Weighted hypers
2w higher end rep range(to failure on both)

Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine

Duuuuuuude.

[NACH3]

duuuuuuude.

exactly!

[mussina123]

BACK CG Pulldowns 2 Warm ups a feeler 1w 5 drop 4 drop 2)

Where do you guys pull to, like mid chest?? Focusing on lats or more upper back?? I feel like I do these wrong all the time

[Sfla80]

BACK

stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one

Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec

CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+

Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these

BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec

Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1

Deads
225/275/315/365/225(got 15+ on last 225) touch and go!

Weighted hypers
2w higher end rep range(to failure on both)

Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine

315 on bent rows....damn

[Hazard]

315 on bent rows....damn

Lol yea that's heavy - last time I did that I slipped a disc. Changed my grip for that set..... Big mistake

[NACH3]

Lol yea that's heavy - last time I did that I slipped a disc. Changed my grip for that set..... Big mistake

I use a narrower grip(shoulder width or slightly in a tad - never wide as it puts to much pressure on my delts...

[Hazard]

I use a narrower grip(shoulder width or slightly in a tad - never wide as it puts to much pressure on my delts...

I always use reverse grip, shoulder width apart. Always does me well. When I switched to overhand grip is when I slipped it

[novastepp]

https://www.youtube.com/watch?v=ktVjScrKWI8

From 2:00-3:34.

This is the shit Marcus dreams of right here. Im getting real anxious eating my pre-workout meal. Shaking a bit.

[Bodacious]

315 on bent rows....damn

That's what I said. Shit hurts my back just thinking about it.

[bigdil511]

Arms today and I'm fuking shot, post workout shake and rest day tomorrow looking forward to it. Holding phone up for this post is burning my bis

[bigdil511]

I always use reverse grip, shoulder width apart. Always does me well. When I switched to overhand grip is when I slipped it

This is how I do them as well it seems for me anyway that I get more out of it versus the overhand grip.

[novastepp]

Freaking destruction. In the goddamn zone!

Weighted pull-ups, 6 rest pause 2 and 2 negs. Held them at the top...while I could. Freaking insanity.

Close grip pull downs, 7, drop for 3, drop for 5: might have dropped too much on the last one.

BB bent over rows, had to add new weight and still got 8, rest paused for 2.75, drop for 2. Done.

T bar rows, got a gentleman's 4, drop for another 3.

Done.

I may try DB pullovers or straight bar pull downs next time before BB rows. Never done either one much in the past.

[Igifuno]

Everyone is on fire.... Love it. I'm in a ton of beautiful pain right now. Arms from yesterday, back from Tuesday, legs still tender.

Shoulders today and then a few days off I think, at the direction of Dr. Kelkel. Gonna make this session count.

[marcus300]

Back has I always been a struggle for me mmc wise, lowered weights from last week, focused on squeezing that walnut, and dear god make made a world of difference... Still have trouble flexing lats and squeezing back together in sync but way better than last week... Baby steps... Intensity was still high with lowered weight.. Not bad workout!

Stick with what I told you and the mind muscle connection will develop, Well done

[marcus300]

BACK

stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine i am on one

Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec

CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+

Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these

BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th but I held that squeeze for fvkin 5sec

Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1

Deads
225/275/315/365/225(got 15+ on last 225) touch and go!

Weighted hypers
2w higher end rep range(to failure on both)

Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine

Your writing more like a guy from the UK more and more

well done

[marcus300]

Arms today and I'm fuking shot, post workout shake and rest day tomorrow looking forward to it. Holding phone up for this post is burning my bis

hahaha sounds nice, Keep it up

[Sfla80]

shoulders tonight

Behind back cable laterals

leaning one arm db laterals

Palms up ez bar front raise straight into ez bar up right rows.

Reverse hammer strength press

Db press

Shrugs on hammer strength

20 mins cardio...

Delts were popping. love pre exhaust for shoulders

[novastepp]

shoulders tonight Behind back cable laterals leaning one arm db laterals Palms up ez bar front raise straight into ez bar up right rows. Reverse hammer strength press Db press Shrugs on hammer strength 20 mins cardio... Delts were popping. love pre exhaust for shoulders

Great job sfla! I miss hammer strength shrugs.

[novastepp]

Everyone is on fire.... Love it. I'm in a ton of beautiful pain right now. Arms from yesterday, back from Tuesday, legs still tender. Shoulders today and then a few days off I think, at the direction of Dr. Kelkel. Gonna make this session count.

My chest is toasty today! The most sore my pec insertions have been in recent memory haha.

Tear up those delts Igi!

[NACH3]

I always use reverse grip, shoulder width apart. Always does me well. When I switched to overhand grip is when I slipped it

Sometimes I'll hit rev grip lighter and concentrating on the squeeze - I do like the rev grip but it's not very comfortable getting my R hand in that position(it limits my ROM moreso than reg grip + pronation and supination aren't very comfortable for my R shoulder)...

I see far too many people using a wide grip on these which outs way too much pressure on my shoulders...

[almostgone]

Oh man, my back is wonderfully sore and feels very fatigued from yesterday. Waking up slowly and getting ready to start working on a shake, then off to the shop to work chest.

[NACH3]

Your writing more like a guy from the UK more and more

well done

TY Sir! Lol, you know... That 'guy' you speak of and his methods tend to rub off on any 'proper fvkin cvnt


Fixed!

[marcus300]

shoulders tonight

Behind back cable laterals

leaning one arm db laterals

Palms up ez bar front raise straight into ez bar up right rows.

Reverse hammer strength press

Db press

Shrugs on hammer strength

20 mins cardio...

Delts were popping. love pre exhaust for shoulders

Its been a tool I've used for a long time now like I've posted previously due to my RC problem. It also gives me a break from throwing the big bells around which is fuking hard work but nice at the same time. Great tool to keep the intensity high while reducing the weight on the compound movement and from your avy its working ?)

[marcus300]

Oh man, my back is wonderfully sore and feels very fatigued from yesterday. Waking up slowly and getting ready to start working on a shake, then off to the shop to work chest.

Don't you have the devil on your back? lol no wonder it fuking hurts

[OdinsOtherSon]

Oh man, my back is wonderfully sore and feels very fatigued from yesterday. Waking up slowly and getting ready to start working on a shake, then off to the shop to work chest.

I'm in the same boat. Did back yesterday and that ole familiar feeling has been growing in intensity all day!! Love'n it!!

[marcus300]

TY Sir! Lol, you know... That 'guy' you speak of and his methods tend to rub off on ya

You see, your slipping by saying "ya" always end it with cvnt or better still he's a proper cvnt and always add in fuking

example below from Bricktop

[NACH3]

Where do you guys pull to, like mid chest?? Focusing on lats or more upper back?? I feel like I do these wrong all the time

I think the angle you put your torso in as well as a slight arch and pushing your chest up to ceiling(as much as possible w/out over-arching your back) is the key to this lift...

As AG mentioned b4 one starts his back movements by engaging the lats themselves, not your arms which makes cracking that walnut(between your shoulder blades that much easier)... It takes time to get your backs MMC to fire correctly(we can't see it - but when you discover this MMC, imho it's better not to look in the mirror) as youl be able to tell the difference just by feel! Keep doing them - if they feel uncomfortable then Defo keep on them! Have someone poke you in the middle of your back where your two shoulder blades are coming together or whatever part of your back/traps your working - it'll key those muscles to fire at the same time for a better contraction!

[almostgone]

Don't you have the devil on your back? lol no wonder it fuking hurts

LOL, yes sir! You have a good memory.


The wife said he is getting bigger, too.

[NACH3]

TY Sir! Lol, you know... That 'guy' you speak of and his methods tend to rub off on you 'proper fvkin cvnt!

Fixed!

That's a proper fvkin movie right there! One of my favorites LOL

[marcus300]

LOL, yes sir! You have a good memory.


The wife said he is getting bigger, too.

Your know I am a ink connoisseur how could I forget

[NACH3]

Your know I am a ink connoisseur how could I forget

LOL - can't wait to have/Get a scene on my back(and my sleeves)