**Marcus's HIT Dungeon**

[almostgone]

Did bi's earlier good session.

Pre ex
Ccc 1 working DD with 2 forced and 2 neg

Incline db curls 1 working 1 drop

Db preacher 1 working 4 neg a side

Cable curls 1 working DD

Cardio 20min

Done.. Great session four simple ex but not with HIT lol = one pair of destroyed bi's

Edit forgot to add wrist curls i did 2 sets each side till it burned very very bad.

How are the elbows, Clarky? Mine were giving me some grief but fortunately they eased up after a couple of days.

[kelkel]

Lmao... I must say, Kel, you've got an answer for everything

Nah, I'm just cheap entertainment.

[marcus300]

Cal here is the repost

If you want my weekly workout I will write it up sometimes

This is a routine ive recently sent to a member, it may help others understand
Thanks...........


I have my own variation of HIT whats evolved over the years to really hit the muscle hard and to make it respond. Ive also had great success with many clients who I've advice over the yrs, myself and also personal friends with this style so when you ask me to design you a workout I am going to give you something what has been proven to work. First you need to have the right mind set and mental focus it takes to go to the gym and do this kind of assault on your body, you have to get into your head this is going to be 45mins only so it can be done, it will hurt and it will produce gains if I do it right. Get the adrenalin flowing and when you walk in that gym its to breakdown your muscles and create an environment what will make them grow bigger and stronger. You don't get this mental approach right you wont get the best out of your workouts, its your choice its down to you what you want.

When I talk about going to failure I mean were you can't push or pull another rep out no matter what, if someone had a gym to your head you still couldn't do another rep and your down to doing half cheated reps and quarters. Don't leave anything in the tank for the next set don't even be thinking about the next set, failure means you cant lift or pull that weight on your own even if your life depended on it. So when I say failure don't disregard it as when the lactic acid starts flowing through your muscles and you start to think this is my last rep, oh no failure means failure and you cant do another rep or even half rep and you have come to positive failure.


When I talk about beyond failure this is when I implement either forced and negatives after total positive failure, rest pause at positive failure or drop setting at positive failure. These are methods to take you beyond the failure and into a zone of extreme hell, this will recruit further fibres to execute the movement which in turn will put serious over load on the muscle and the body will have no alternative but to grow bigger and stronger. TALKING ABOUT IT IS EASY DOING IS A DIFFERENT MATTER.

You have told me

Your workout 5 days per week Mon to Fri and have weekends off
You have a 2 hour window in the morning for cardio and training
95% of the time you can get someone to spot and assist you
Shoulders are the worse bodypart, and you have issues with upper chest, chest delt tie-in's, back thickness, traps and tri's
You can squat, leg press, hack squat

I am going explain while I go through the workout so you fully understand whats expected, as the workout expands I wont need to carry on explaining but for the first few workouts I will go into detail so you know what your doing and should be feeling.



Monday

Shoulders - method - failure + forced + negatives


DB seated shoulder press

2 warm up sets - do high reps and increase the weight on the second set to get a feel were your going to be starting with the working set. After your first warm up set stretch each shoulder for 30 seconds and make sure you get as much blood in that area as possible, if you fancy doing some light lateral raises do them aswell or you fancy doing 3 warm up sets just do what ever it takes for you to get fully warmed up for the working set.


working set - to failure + forced +negatives

Pick a weight were your going to be at failure around 4-6 reps, you should be able to judge this right knowing your PB and how you feel on the day, you also got a 4-6 rep range to target at failure so you should be able to judge this within that set rep range. Get your spotter to help you up with one of the bells and start pressing until your at failure - remember what failure means so you will be down to doing half reps and your spotter will help you up on the half rep to complete your reps - now your at positive failure and we are going into forced reps- do around 2-3 forced reps the reason why I say only 2-3 forced reps because if you have truly gone to failure on your own and you have left anything in the tank for the forced reps you should be only able to do around 2 or 3 at the most with the help of your spotter, so do 2-3 forced reps and now your at total positive failure and its impossible to do any more even assisted with your spotter. Your bells are at the top and now we are going to do 2-3 negatives so slowly lower the weight down and try and keep it under control - this is were the serious pain is going to enter your body you think the forced was painful then this is a whole new world, once at the bottom get your spotter to help you to the top again and do another negative slowly lowering the weight down, if you feel you got another in your for 3 negs go for it, doesn't matter if you fail so long as you have gone to total negative failure. That's muscle has now recruited every fibre inside it to complete that set and you have put it in serious overload and your body has no other option but to grow bigger and stronger by building more muscle.



If by any chance you feel you can do another working set then do another one but you will need to adjust the weight being used to a lighter one, some can do 2 working sets, others put that much into the working set its impossible to do the same again, see how you go with that one lol.



Now your only going to have 1 min rest so within the next min go and get ready for the next movement which will be either



DB side laterals

machine side laterals

cable side laterals

With this example I am going to go with seated side laterals

1min rest over

2 feel sets - get a light weight start judging what your going to be doing for your working set, get the feel of the movement right and make sure your warmed up, after the pressing you should be. Get your spotter to sit behind you for your working set


working set - to failure + forced + negatives


Pick a weight were your going to be failing around 4-6 reps - strict form with these at first and try and slightly have your little finger higher than your thumb at shoulder level, this will target the outside lateral head cap. Go to failure until your doing half cheat reps and go down to quarter cheat reps, this movement is ideal for this - so failure means you cant lift them to your side not even for a quarter rep - now get your spotter to help you do another 2-3 forced reps - your delts will be screaming in pain here, serious pump and you just want to throw the bells down but don't, do the forced reps and once at total positive failure go with 2 negatives - get your spotter to help you to the top and slowly lower the bells - lol i'm laughing because at tis stage it wont be slow but I want you to really try and hold that weight from dropping down to your side - do 2-3 negs in this fashion. You should now know what pain means because ngative pain is a whole new ball game, welcome to the pain zone my friend.


After 1 min rest do another working set but adjust the bells to suit- lower the weight and try and hit the 4-6 rep range to failure even down to half cheat and quarter cheat reps, 2 forced reps and 2 neg reps - your delts now should be very pumped and aching like never before, usually the only rest you can give them is to hold them high up but remember 1 min rest and get ready for the next movement


Side note: An alternative to the seated side laterals which you can try these and implemented them every other week

single side laterals superset with single upright row

3 working sets of 8 reps to failure then straight into single upright rows for another 8+ reps see video as an example MuscleTech: "60 Seconds on Muscle" One Arm Upright Row - YouTube



Rear DB laterals, machine rear laterals

Same thing as side laterals

2 feel sets

2 working sets to failure + forced + negs


BB shrugs - best if you can do these off squat safety bars or a power rack so you don't have to bend over and take it off the floor. Your not doing forced or negs with shrugs because it doesn't work right so the best way to go beyond failure with shrugs is dropsets.


One min rest from the rear laterals or close as you can to 1 min rest, if you need more time take it but try and keep rest time short around 1min or min and half, as you progress through this style you will adapt better to shorter rest periods and you will get it spot on to fully stimulate your muscle group so try always to keep rest period down and aim for 1 min rest..


2 feel sets - warm those traps up and get a feel of the weight, think about what your going to be doing for your working set, pull your shoulder right up towards your ears and right down and stretch.

working set - load the bar and strap yourself to it and your going to be trying to hit failure at around 4-6 reps, right down to half cheat reps with these until you cant lift the bar up at all, then get your spotter to take some weight off the bar either side and aim for another 4-6 reps, if you go higher doesn't matter keep going until total failure, then get your spotter to take more weight off the bar and rep straight away and go for all out, rep until your doing half cheat reps down to quarter cheat reps, rest the bar and let it stretch the traps out and rep again until you cant do anymore, this is your last movement, last reps and your going home so rep until your neck feels like its going to drop off, hold and stretch the bar on the last drop set and go to total positive failure.


Shoulders done, if your not totally fuked, extremely pumped and feel like you have grown 2 inches all over you didn't do it hard enough, if you do feel this well done go home and eat or shake.



Tuesday

Back -going to go with drop setting the back routine because we have already done forced and negs but I will explain further about the beyond failure methods at the end. With back its all about the mind muscle connection and not using the arms and concentrating on using the back muscles. Stretch and squeeze while using the arms as hooks and with any pulldown movement make sure your back is arched otherwise you are not contracting the back muscles and will be using the arms, feel the squeeze and think about squeezing the shoulder blades together and cracking a nut in-between them, if your back is rounded it wont contract and you have just move the weight with your arms, too much weight and you will have to round the back so get the weight right, get the movement right and stretch and squeeze each rep and feel the muscle work in the back.


Close grip pull downs palms facing each other

2 warm up sets - high reps in-between sets while resting for the min you need to be stretching those lats out, every time you finish a set stretch those lats out and pull.


working set - use a weight what you will be hitting around 4-6 reps in strict form, I mean your back contracting so your stretching those lats out at the top and squeezing them when you pull the bar to your upper chest area - once at failure drop some weight off the stack and aim for another 4 reps - you can either get someone to drop the weight for you or unstrap yourself from the bar and do it but it must be quick - once at failure drop set again and rep till you drop right down to half reps.

2nd working set - if you feel there is more do the same as above but with lighter weight.


wide grip pulldowns
same as above


BB bent over rowing -failure + drop set

45 degree angle works for me, take stress of my lower back and also builds the biggest part of the back and adds slabs of tissue all over the upper section.

1 feel set - high reps over ten and feel the weight and get the movement right, think about what your going to be able to do on your working set for 4-6 reps.



working set - Load the bar strap yourself to it and row, aiming for 4-6 reps at failure take weight off each side and rep again until failure, then take more weight off and repeat till failure and at all times keep form and back arched to your back muscle do the work and not your biceps. Doubt you will be able to do another after that if done right.


One arm dumbbell rows or seated single arm hammer strength row- either will do

1 feel set - and start thinking about your working set and what your going to be doing

working set - aim for 4-6 reps - dropset the weight and aim for 4-6 reps and dropset again until failure



Dead lifts

straight sets - don't dropset deads, just creep the weight up but make sure you don't put the weight down on the floor after each rep, many do and its wrong, we are not powerlifting we are building so once you got a weight your going to be aiming for 6-8 reps and lower the weight to around half way down the shin bone and back up, keep tension on the lower back, from half way down the shin bone and to the floor is pointless and can damage the back, try these and watch your back explode in size, work the weight up and aim for 6-8 reps all the time.

Wednesday

Chest -failure + forced + negatives



Incline DB press

2 warm up sets - high reps and stretch in between sets for the min
working set - use a weight aiming to hit 4-6 reps at failure - 2-3 forced reps to failure , then 2 negatives


Incline DB flyes


2 feel sets - high reps and starting think about your working set weight
working set - aim for 4-6 reps but get your spotter to put his fingers on the inside of your wrists and make sure you are wide enough and when your at the bottom tell him he needs to put some gentle pressure on your wrists and take you down a further inch or so, yes this is going to hurt, yes this is hell but at failure do 2-3 forced reps and then 2 negatives. You should be totally zoned out now and listening to bells ringing in your ears.


Decline BB/ decline DB/ Flat hammer strength/ flat DB press - any of these will do you pick

2 feel sets - you know the score
working set - failure then 2-3 forced reps then 2 negatives


flat flyes/ decline flyes

2 feel sets
working set as incline flyes - say hello to pain


Thursday
Legs - going to pre exhausted them so your knee's are fully warmed up for the assault later one


Leg extensions

2 warm up sets - high reps, stretch in between sets, 1 min rest like usually, need another warm up take it, make sure your fully ready for your working set.

working set -rest pause - use a weight were your hitting 4-6 reps at total failure stop and take 15 deep breaths and repeat rep till you reach total failure, this could be anything right now from 2 reps to 6 reps but rep till total failure and then drop the weight and take 15 deep breaths and repeat till total failure, do this until you cant do one rep after 15 breaths. Pain isn't the word here its hell.


1min rest and over the the next movement which is squats


squats - rest pause

2 warm up sets - makes ure your in a good position and your feeling the weight and know what your going to attempt to lift on your working set, all about mind set and getting ready the feel sets.

working set - rest pause - use a weight what you will be hitting 8 reps, this weight would be probably less than you normally squat because you pre exhausted your quads and also the rest pause you just gone through on extension. So we are aiming for around 6-8 reps higher rep range with squats. Squat till failure and rack, breath for 15 deep breaths and repeat squat till your at failure, doesn't matter how many, rack and 15 deep breaths and repeat till you can squat, you should be at your limit now but if not repeat till you are doing one rep at max.


At this stage you will be cursing me and thinking of going home but not yet


1 min rest and over the
hack squat
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and 15 deep breaths and repeat, you know the score from here keep doing rest pause until your doing one rep at max


1 min rest

lying leg curls
2 feel sets
working set - rest pause
aim for 6-8 reps to failure and use the rest pause as described


1 min rest

BB lunges
2 light weight high reps to failure each time


Calves
seated calves raises
2 warm up sets - high reps - stretch in between sets
working set - aim for 8-10 reps to failure, rest pause like the above 2/3 times till your doing one rep

Friday

Arms
standing ez curls or BB curls
2 warm up sets and stretch in between sets
working set -failure +forced + negs

aim for 4-6 reps to failure + 2-3 forced + 2-3 negs


Incline DB curls
2 feel sets - high reps, 1 min rest, stretch in between sets
working set
aim for 4-6 reps each side to failure + 2-3 forced + 2-3 negs


preacher curls/ bent over concentration curls
working set straight away -aim for 4-6 reps + 2-3 forced and 2-3 negs


Forearm curls over knees
2 working sets to failure high reps


Tricep

pushdowns
2 warm up sets - 1min rest stretch and get ready for a triple drop set
working set - aim for 4-6 reps to failure - drop set aim for 4-6 failure -drop set rep till total failure


close grip press, try and do it on a smith machine so you can rack it instantly at failure
2 feels sets - get use to the weight and start think about what your going to be using for the working set
working set - aim for 4-6 reps to failure, drop set and aim for 4-6 reps to failure and drop set again till failure


Seated one arm DB overhead extension

2 feel sets
working set - aim for 4-6 reps to failure and rest pause - 15 deep breaths and repeat to failure and rest pause till your doing only one rep


Fit your cardio in around your working week 3 x per week but not before training


Also add your abs 3 x weekly say on Mon, Wed and Fri


You can see you can use any of the methods ive mentioned to take you past failure, either rest pause, drop sets or forced and negs. You can also use mix them up like I did with arms for you on different movements. The more you work with this routine and you will get to know how your body responds with these protocols so you can mix them up to suit your body, you may well like drop setting better and your body grows with these the better than rest pause, but use them all and you will be able to design the perfect training routine to suit you to stimulate the most growth. On a personal note I prefer drop setting my biceps and rest pausing my triceps, I also prefer forced and negs on chest but like drop setting on delts....Use what works but most of all get the mental attitude and aggression needed to go in the gym for 45 mins 5 days per week to train with the intensity as describe above. Your only training the whole body once because if its done right you wont need to train it again and it will need to recover. Once per week for around 45mins, with 1 in rest in between set and learn how to go to failure and beyond and you will open a growth window..


Remember failure means failure don't leave anything in the tank for the next set or what you think you may have to do, its the current set your doing so go all out and go to failure then introduce one of the protocols to go beyond failure and recruit as many fibres as possible.

[almostgone]

I'm still following that split and f-in love it. It fits my schedule and all I worry about is what muscles to work on. Think the only thing I've altered from it is moving forearms to chest day so I can focus on bis/tris on their own.

[clarky.]

How are the elbows, Clarky? Mine were giving me some grief but fortunately they eased up after a couple of days.

Still sore AG they did ease off a tad doing bi's yesterday but it never really goes away some days it's bad. The pain is right in at the elbow bone then it moves round the whole joint on both arms any thoughts AG ??

[marcus300]

Still sore AG they did ease off a tad doing bi's yesterday but it never really goes away some days it's bad. The pain is right in at the elbow bone then it moves round the whole joint on both arms any thoughts AG ??

What exercises do you do for your triceps

[almostgone]

Still sore AG they did ease off a tad doing bi's yesterday but it never really goes away some days it's bad. The pain is right in at the elbow bone then it moves round the whole joint on both arms any thoughts AG ??

I've been having similar aches. Usually when I first wake up is the worst. I've been using the DMSO/aloe vera gel I bought on Amazon. Kel mentioned it a while back and I use it for joint pains. Works pretty darn fast and gives some relief.
For tendons and muscle aches, flossing seems to do well for me, but for joint pain the gel is effective. Elbows aren't sore daily but probably 3-4 times a week I'll wake up and it feels like someone is digging in the elbow joint with a round file? Is that how yours does?
I think some of mine is from handling heavy steel and bar stock @ work.

[almostgone]

^^^ Good morning, Marcus.

[Roger11]

96kg down from 109-108ish, 2.5 weeks to go, need to get down to at least 93ish.

[clarky.]

What exercises do you do for your triceps

Lying db ex, cg bench , straight bar pd, behind head tri ex cable, db kick backs, dips, rev pd, think that's about it big man av probs forgot some.

[clarky.]

I've been having similar aches. Usually when I first wake up is the worst. I've been using the DMSO/aloe vera gel I bought on Amazon. Kel mentioned it a while back and I use it for joint pains. Works pretty darn fast and gives some relief.
For tendons and muscle aches, flossing seems to do well for me, but for joint pain the gel is effective. Elbows aren't sore daily but probably 3-4 times a week I'll wake up and it feels like someone is digging in the elbow joint with a round file? Is that how yours does?
I think some of mine is from handling heavy steel and bar stock @ work.

yip same sort of pain AG i also do a lot of heavy lifting at work so i never really get a break from heavy lifting.

[clarky.]

Right morning guys and girl even though the girls have not been in much hope yous are not slacking girls
Bi's are pure fried the day so well chuffed and i mean fried am all fed and watered lol and will be going to smash back in a wee while. Need to clean ma car first i think inside and out i'll report back later.

[almostgone]

Sounds like.you're ready to hit back, Clarky! I'll be working legs tonight and I am literally looking forward to it.

[DCI]

Jaysus go away for 2 days and the place has a million posts. Fully repaired here can't wait for next weeks heavy sessions

[NACH3]

Morning all(good catch Clarky on the gals)

Im going to hit delts/traps today then legs tomorrow(I've got a very busy Monday so that works out well! Have a bada$$ w/e everyone!

[marcus300]

^^^ good morning, marcus.

afternoon my southen friend

[marcus300]

Lying db ex, cg bench , straight bar pd, behind head tri ex cable, db kick backs, dips, rev pd, think that's about it big man av probs forgot some.

Take a couple of weeks of triceps just do close grip press

[almostgone]

Just finished laying out my leg session for tonight while waiting got the feed and seed store to open up. F*ckers need to hurry up. I want to go home, eat, and get my ass in bed.

[marcus300]

I'm sore but its a bad sore so ive taken a muscle relaxer and I feel ****ing great, Ive taken took much and not in ful, control so I better not post much otherwise I will be calling the cvnt who posts in this thread, a proper who is full of shit at the highest order so within that in mind I am going to stop posting because I am high on meds but feeling good. Mo offence to any of my regular HIt'er who have been with me on this journey for many manths/years. I love you all and you motivate me to carry on and show you want I can do and that's turning fuking heads of these small fukintg cvnts who talk shit but don't really play the game. I better stop now before I get banned from my own thread.

But I can smell a proper cvnt a mile away, BG understands me because he is not right.

love you guys

[novastepp]

Going for arms today. Exam reviews with students until 4pm then heading home to light em up.

Hope you all have a great weekend.

Get well soon, Marcus!

[bigdil511]

Did legs yesterday, it feels like I haven't done legs in a month, walking gingerly. I basically did the same workout that Marcus posted yesterday. Only thing is I don't have hack squat machine what could I do to replace this or mimick?

[NACH3]

Get well Big Man!

[NACH3]

Did legs yesterday, it feels like I haven't done legs in a month, walking gingerly. I basically did the same workout that Marcus posted yesterday. Only thing is I don't have hack squat machine what could I do to replace this or mimick?

Do you have a V Squat machine(do it rev style)?...

[DSS]

Did legs yesterday, it feels like I haven't done legs in a month, walking gingerly. I basically did the same workout that Marcus posted yesterday. Only thing is I don't have hack squat machine what could I do to replace this or mimick?

Barbell hack squat. Barbell behind you at shoulder width grip. And squat. Simples.

[DCI]

Jaysus go away for 2 days and the place has a million posts. Fully repaired here can't wait for next weeks heavy sessions

[Bodacious]

Jaysus go away for 2 days and the place has a million posts. Fully repaired here can't wait for next weeks heavy sessions

lol....Yea I bet you your behind. I checked this thread every 2-3 hours during the week DCI. On the weekends I just check it whenever. I get behind myself of the weekends. This thread flys by.

[NACH3]

Barbell hack squat. Barbell behind you at shoulder width grip. And squat. Simples.

That can be done in a Smith if you put your legs way out in front of you like a hack(I'm assuming that's what you meant)... Can be very effective if stance is right...

[almostgone]

I'm sore but its a bad sore so ive taken a muscle relaxer and I feel ****ing great, Ive taken took much and not in ful, control so I better not post much otherwise I will be calling the cvnt who posts in this thread, a proper who is full of shit at the highest order so within that in mind I am going to stop posting because I am high on meds but feeling good. Mo offence to any of my regular HIt'er who have been with me on this journey for many manths/years. I love you all and you motivate me to carry on and show you want I can do and that's turning fuking heads of these small fukintg cvnts who talk shit but don't really play the game. I better stop now before I get banned from my own thread.

But I can smell a proper cvnt a mile away, BG understands me because he is not right.

love you guys

LOL, you sound like me with the relaxers. I've always had a very high tolerance for most script meds. They had a terrible time trying to anesthetize me for surgeries in the past, but sometimes even a half relaxer really lays me back. In fact, my lower back is complaining somewhat this morning, so I think I shall take a half of a prescribed relaxer right now.
Hope you get some relief, big guy.

...and the respect and love is mutual, my friend.

[NACH3]

LOL, you sound like me with the relaxers. I've always had a very high tolerance for most script meds. They had a terrible time trying to anesthetize me for surgeries in the past, but sometimes even a half relaxer really lays me back. In fact, my lower back is complaining somewhat this morning, so I think I shall take a half of a prescribed relaxer right now.
Hope you get some relief, big guy.

...and the respect and love is mutual, my friend.

Likewise AG, w/the tolerance issue... My Pop had to sign 6 pieces of paperwork(saying if I died it wasn't the hospitals fault for over prescribing me) when I was in the coma(after it was induced) b/c I kept waking up and ripping out all of the tubes...

[Bodacious]

Good morning fellas!!

Going to go fxking smash some traps/delts today. I hope they fxking explode(literally). Back is in pieces from yesterday. Going to train like a fxking mad man today. Will try and report back later.

[Bodacious]

Strongest relaxer I have taken is a Flexeril??? Didn't really do to much for me that I can remember. Its been so long ago I don't know the mg.

[marcus300]

LOL, you sound like me with the relaxers. I've always had a very high tolerance for most script meds. They had a terrible time trying to anesthetize me for surgeries in the past, but sometimes even a half relaxer really lays me back. In fact, my lower back is complaining somewhat this morning, so I think I shall take a half of a prescribed relaxer right now.
Hope you get some relief, big guy.

...and the respect and love is mutual, my friend.

Muscle ate tight and co9ntracting which is causing me pain, always happen when I squat and I mean squat, not just write about it. In the works of bricktop never trust a man who owns a pig farm. pretend fukers do my head in and I would like to smash them to fuking bit would take long. Fuking train we me and I will show you what fuking pain is, these fukers fuk me off almost, you know the score. Meds are kicking on and I am not a drug addict just need some sleep to recover from a seriouis week at work what would blow you minds if you knew what I dealt with and also my personal project and then I see cvnts who fuk me off and talk bull shit.

sorry for the grammar I am not functioning right but feel bloody good, one a week on these is good for recovery

Grammar police can fuk off, yes I am flaming but you guys who have been on a journey of hell and back I cant tell you what you do to me, I fed off your results, pictures and motivation you all sound like me when I was younger and our Nach fuk me he is morphing into me every day with his writing, hey don't foget to state Marcus took you on this journey nach your a big cvnt.

almost I love you and your big dogs
you a good guy even though your from strange part of the woods

but I cant stand cvnts, pig farm kell lol lol snatch those fukers up

got to go otherwise I am going to verbally abuse cvnts and it not even euro

im all good

[marcus300]

must of had over 4500 cals today, know idea full total because I am not a cvnt who counts them like the stupid tw4ats who think they should lol, know what those fuker are skinny have you notice lol pricks.

eat like a giant and feed the body, train like your life depends on it and don't just write about it think you can fuking train hardcore after 3 week hahaha dip shits, surrounded by them but guys gets tick in there and destroy them our bodies prove what we do

[bigdil511]

Do you have a V Squat machine(do it rev style)?...

No not at all, my gym is weak because it's a work gym and very limited. Only 1 rack and leg press smith machine and a few benches and dbells. Bb hack squats I could do but a little difficult because I have a hard time with grip, I have a neurological disorder that killed all the nerves in my hands so hand strength is almost non-existent. I guess I could use wraps but seems like a pain in the ass behind you?

[NACH3]

Muscle ate tight and co9ntracting which is causing me pain, always happen when I squat and I mean squat, not just write about it. In the works of bricktop never trust a man who owns a pig farm. pretend fukers do my head in and I would like to smash them to fuking bit would take long. Fuking train we me and I will show you what fuking pain is, these fukers fuk me off almost, you know the score. Meds are kicking on and I am not a drug addict just need some sleep to recover from a seriouis week at work what would blow you minds if you knew what I dealt with and also my personal project and then I see cvnts who fuk me off and talk bull shit.
sorry for the grammar I am not functioning right but feel bloody good, one a week on these is good for recovery

Grammar police can fuk off, yes I am flaming but you guys who have been on a journey of hell and back I cant tell you what you do to me, I fed off your results, pictures and motivation you all sound like me when I was younger and our Nach fuk me he is morphing into me every day with his writing, hey don't foget to state Marcus took you on this journey nach your a big cvnt.
almost I love you and your big dogs
you a good guy even though your from strange part of the woods
but I cant stand cvnts, pig farm kell lol lol snatch those fukers up
got to go otherwise I am going to verbally abuse cvnts and it not even euro
im all good

LOLOL... TY Sir, you HUGE MFer & for the 'Proper' guidance, my friend! One thing is for sure... You've brought me down this road, and I couldn't be any fvkin happier w/what's been gained thus far(and yes BIG MARCUS has given all of us everything we need to succeed & to learn to turn fvkin heads) he took me under his wing and I will never let HIM nor anyone down in this thread(I/we all need each other) it surely will Never will be forgotten BIG MAN!

This thread covers everything life, overcoming trauma etc, but most importantly - TURNING HEADS we train and we're done way b4 anyone else is and surely they're still there when we leave - like stated why they're built the way they are! Fvkin cvnts!

I just took an ephedrine and some coffee getting ready to fvkin destroy my delts/traps - even pinned my delts yep I'll be in that fvkin zone as I walk thru that door - stretch out and visualize my w/o... Already have it written down -

DY said Fvk upright rows - lol - I'll go with rev incline rears(DBs) elbows up 90*

[NACH3]

Strongest relaxer I have taken is a Flexeril??? Didn't really do to much for me that I can remember. Its been so long ago I don't know the mg.

They're ok... I've got a script(PRN) for soma's... I try not to take em frequently as they're the only narco... For a muscle relaxer that I'm aware of - but the flexerill will work well when no tolerance is built up(I tried skelaxin but to no avail!

[novastepp]

My parents are visiting so they are watching the kids. When they said that...whoosh, it was time to rage.

At the advice of Nach, I am going to do more drop sets, with bis/tris, it's doable even if alone.

Ez curls, 2 warmups, then working set for 7, drop for, 5, drop for 2.

Incline bent over DB curls, 1 warmup, working set for 8,8 each arm, drop for 7,6 each arm, drop for 4,3 each arm; assisted myself with a couple forced each set and a negative at the end.

Incline hammer curls, no warmup, working set for 8, drop for 5, rest paused for 2.

Concentration curls to failure each arm.

Skulls, 2 warmups, then working for 6, drop 3, drop 4, drop 3. Best I've done on skulls for a long time.

Push downs, 1 warmup, working for 8, drop for 6, drop for 3. I really need an alternative for these. I feel them in my shoulders too much. Especially my left which is post rotator cuff problems in the past.

CG bench, 1 warm up, working set for 7, reracked a drop for 4, reracked and rest paused for 1 and a half. Reracked for a negative.

Absolutely demolished.

[novastepp]

What sucks is that I have to hurry and get ready and go to work in 30 mins, which means the dreaded....shower while still sweating.

It never works.

[NACH3]

@ nova... Good session - I'll say try and stay in that 6-12 rep range... It almost went to higher volume training.... However, AG's arms respond better to slightly higher rep range w/bis... It's what works for you!

Try to hit 4-6 failing then drop - it'll keep you in that rep range easier - or just stop after your one drop if at failure - everything is to and beyond failure... You've got the jidt now w/drops - so just try and gauge your feelers a little better - sometimes I know if I drop my weight I'll go past the rep range so I may stick w/the same weight and still use it as a drop set - I may only get 1-3 but it's a fvkin tough 1-3 at failure every set/drop!

Nach

[BG]

I hear that BG(even that wouldn't have worked for me today) lol

I too, have another DTM/& ART appt. on Sunday -- ENJOY!!

I took some time off so I had to drag my ass in. Kel made a good point to me the other day, I need to get back to EOD training, hard though, my T-partner isnt down. Tough, I think Im going to do EOD hard days, something like that Enjoy the massage, Im counting down, 2hrs and hot oil !!