**Marcus's HIT Dungeon**

[clarky.]

It was pin day the day (delt) and it was the very very very first time time that i've hit a vein. I always aspirate i always have. So anyway blood in the barrel took it out changed pin moved a wee bit aspirate again and bang in again lol so moved again and it was ok lol.
No real point to this lol just saying.

[NACH3]

It was pin day the day (delt) and it was the very very very first time time that i've hit a vein. I always aspirate i always have. So anyway blood in the barrel took it out changed pin moved a wee bit aspirate again and bang in again lol so moved again and it was ok lol.
No real point to this lol just saying.

It's the worst Clarky lol

Morning all

Oh my appetite is back in full force now delts traps on the agenda(or legs if shoulder is really tight) is ATM but I'll loosen er up!

Have a kickass day!

[MrFreshmaker]

It's the worst Clarky lol Morning all Oh my appetite is back in full force now delts traps on the agenda(or legs if shoulder is really tight) is ATM but I'll loosen er up! Have a kickass day!

How many days per week and how many muscle group per day you train Nach?

[NACH3]

How many days per week and how many muscle group per day you train Nach?

I usually can go 2-3on depending what's worked(so 5on 2rest days total)... Rest day... 2on off repeat! I hit 1BP/day with the exception of arms(I do bis tris together!
Chest. OR - chest
Arms. - legs
Back. - off
Off. - delts/traps
Delts/traps.- back
Legs - arms
Off - off

This was my first wk back for real... But still hitting my pullback due to overtraining(not training hard enough towards the end - my body was begging for me to stop) so I'm going to be in and out of the gym during these next few wks in 30 or less if possible(legs/back may take 37min about depending on exercises)! And hitting the higher end of rep range in 2w sets on a pullback not going beyond failure - just to true failure...

[Igifuno]

Morning guys! Looks like everybody's up and at 'em. Taking a break from work to go hit legs and abs, and then work and fuel for the rest of the day.. I'll have my face in a laptop with my eyes crossing looking at numbers all weekend LOL

[Igifuno]

It was pin day the day (delt) and it was the very very very first time time that i've hit a vein. I always aspirate i always have. So anyway blood in the barrel took it out changed pin moved a wee bit aspirate again and bang in again lol so moved again and it was ok lol. No real point to this lol just saying.

Yeah it happens every now and again. Always aspirate !

[NACH3]

Morning guys! Looks like everybody's up and at 'em. Taking a break from work to go hit legs and abs, and then work and fuel for the rest of the day.. I'll have my face in a laptop with my eyes crossing looking at numbers all weekend LOL

Hope it all works out Igi! Cross eyed - I can see that for sure

[Igifuno]

Back tonight Have close to a 2nd degree burn on my hand right at the wrist where my straps would go so kept it even lighter tonight and concentrated on squeezing and breathing more. Wide grip pd Low hammer strength pully High hammer strength pully One arm rows using Tbar hammer machine Standing lat pull downs And not sure what to call.machine. it's for lower back. You sit and push backwards. Google it and can't find name. Hypers were taken the entire time I was at the gym. Good session though. Although the pain in arm is still there. I'm beginning to think carple tunnel.

What happened to the hand, something in the kitchen?

[Igifuno]

Mornin ye weight lifting giants, breakfast some metal music and legs in the gym today then off to test drive a car I've no interest in but a friend works at the dealership so why not lol

That sounds like a lot of fun actually DCI. Wish I could go with you lol. Little metal, gym, and test driving?? Hell yes.

[DCI]

That sounds like a lot of fun actually DCI. Wish I could go with you lol. Little metal, gym, and test driving?? Hell yes.

Lol proper saturday fun ha. Anytime you wanna come to Ireland you are more than welcome to crash at my place and I'll show you round the country.

Yeh its a 280bhp car not mad power but perfect for our narrow roads here ha. Gym waa good I have to say hit it hard.

Let the buddy drive my Celica poor chap is a slight guy it was hard for him to fully depress the paddle clutch in the car haha.

[Igifuno]

Lol proper saturday fun ha. Anytime you wanna come to Ireland you are more than welcome to crash at my place and I'll show you round the country. Yeh its a 280bhp car not mad power but perfect for our narrow roads here ha. Gym waa good I have to say hit it hard. Let the buddy drive my Celica poor chap is a slight guy it was hard for him to fully depress the paddle clutch in the car haha.

Would love to take you up on that one day. Funny thing is you were saying you were coming to the states in April.. The wife's birthday is in early April and she wants to go to Ireland.

[DCI]

Would love to take you up on that one day. Funny thing is you were saying you were coming to the states in April.. The wife's birthday is in early April and she wants to go to Ireland.

Lmao fck sake we'll probably fly past each other on the atlantic haha. We are going in early april try and convince your wife to come in late April eary may and the weather will be better as April is a shit month for weather over here.

Where I live theres a lovely hotel where Jay Z and Bruce Springsten stay when they come to Ireland to play a concert. And a few nice pubs and is right near a big beach and coastline so loads to see and do.

[bloodchoke]

[/B]

Im fvkin' with you on That my Friend!!

Unfortunately i didnt get to my Delts/traps but we had a a lil 20 min hiit type w/o w/deads and burpees(cvnts) and box jumps(ugh not our style excrept the deads) - but if you finished b4 then you were done(I finished in 14+ min behind less than a min... I if course had to do double everyone else's weight(which wasn't bad since they were doing 135 - me225) still finished less than a min from the 170-5lber... It was the conditioning that killed me(my boss says your one strong MFer but you need more wind lol) - figured I'd share -

I'll get my delts traps in the am

HIIT is no fvckin joke. Before I reinjured my shoulder that's what I was doing for almost a year and half, with a trainer, 4-5x week. It wasn't Crossfit, but it was like Crossfit if Crossfit had a power-lifting base, rather than olympic. I wasn't my strongest, but I was strong. And my fitness was never better. I'm back to "just" lifting weights (which is my favorite) but the benefit that has stuck with me from the HIIT is how quickly my heart-rate recovers. During warm-up, I hop on a rower and go balls-to-the-wall until my HR is ~180 bmp; I rest for like thirty seconds, walk over to my first exercise, and my HR is back to a very comfortable 110-120. I do NOT, however, miss destroying my shins by being over-ambitious with my box jumps.

[Igifuno]

Lmao fck sake we'll probably fly past each other on the atlantic haha. We are going in early april try and convince your wife to come in late April eary may and the weather will be better as April is a shit month for weather over here. Where I live theres a lovely hotel where Jay Z and Bruce Springsten stay when they come to Ireland to play a concert. And a few nice pubs and is right near a big beach and coastline so loads to see and do.

Yeah would like to work that out. We have yet to solidify travel so it's a realistic possibility! I'll keep you posted.

[DCI]

No problem at all man. Theres a spare room with an en suite in my apt so if ye wanna stay ye both are more than welcome to come along and theres a brilliant gym only 5 miles away also we shall organise something

[Bio-Active]

Hammer strength shoulder press

Side lateral raises

Reverse incline front lateral raises

Cable raises into DB shrugs

20 minutes low intensity cardio and done

[bloodchoke]

Got nourished, got fired up, got to the gym, and it's closed due to a home-game. (University)
I, instead, will hike through the muddy snow with my dogs, do push-ups to failure, and swing some dumbbells around.

[MrFreshmaker]

I usually can go 2-3on depending what's worked(so 5on 2rest days total)... Rest day... 2on off repeat! I hit 1BP/day with the exception of arms(I do bis tris together! Chest. OR - chest Arms. - legs Back. - off Off. - delts/traps Delts/traps.- back Legs - arms Off - off This was my first wk back for real... But still hitting my pullback due to overtraining(not training hard enough towards the end - my body was begging for me to stop) so I'm going to be in and out of the gym during these next few wks in 30 or less if possible(legs/back may take 37min about depending on exercises)! And hitting the higher end of rep range in 2w sets on a pullback not going beyond failure - just to true failure...

Thanks Nach,i train the same lately,like this
Mon: chest
Tue: back
Wed: off
Thur: shoulder/traps
Fri: arms
Sat: legs
Sun: off
I used to train 6 days a week,2 muscle group a day,twice per week,but definitely i am seeing better results now

[kelkel]

I think you will be surprised once you get used to not using them I couldn't imagine going back to them

I'm the opposite. I could not imagine not using them on shrugs or rows. I couldn't get the reps I normally would as my grip would fail first.

[Bio-Active]

I'm the opposite. I could not imagine not using them on shrugs or rows. I couldn't get the reps I normally would as my grip would fail first.

I have found to get my traps to grow I don't the the crazy weight that I used to use. I focus on the top of the contraction doing shrugs and never need more then 315 lbs. I use one hand over and the under grip. We are all different though

[Sfla80]

What happened to the hand, something in the kitchen?

Yeah igi....employees call out.. I had to cook. Got hammered. ...good steam burn.

[Igifuno]

Yeah igi....employees call out.. I had to cook. Got hammered. ...good steam burn.

Damn dude. Ouch. Bet you had some choice words when that went down.

[Sfla80]

Thanks Nach,i train the same lately,like this
Mon: chest
Tue: back
Wed: off
Thur: shoulder/traps
Fri: arms
Sat: legs
Sun: off
I used to train 6 days a week,2 muscle group a day,twice per week,but definitely i am seeing better results now

Blood choke. My one observation would me maybe throw legs in on Thursday give ur upper body a little rest....

[Hazard]

I have found to get my traps to grow I don't the the crazy weight that I used to use. I focus on the top of the contraction doing shrugs and never need more then 315 lbs. I use one hand over and the under grip. We are all different though

I agree with the less weight for traps. I do 225 on barbell and 110lb Dumbells for alternating shrugs. My traps are pretty big ;-)

[Bio-Active]

I agree with the less weight for traps. I do 225 on barbell and 110lb Dumbells for alternating shrugs. My traps are pretty big ;-)

lol try when your using those db's holding one trap up and doing reps with the other side then repeat opposite side and then both together until you run out of gas. Works great for me

[bloodchoke]

Blood choke. My one observation would me maybe throw legs in on Thursday give ur upper body a little rest....

Thanks, Sfla80! (but wrong guy)

And, I agree with you.

[Sfla80]

Thanks, Sfla80! (but wrong guy)

And, I agree with you.

Lmao...damnit

MrFreshmaker lol...mis read

[MrFreshmaker]

Lmao...damnit MrFreshmaker lol...mis read

Hahahha it's ok,also i need a brake lol

[Hazard]

Took today off to pack for the road trip. I doubt I'll be hitting the gym until Tuesday :-/ but once I do it's game on..... Balls to the wall for 2 weeks

[Bio-Active]

Took today off to pack for the road trip. I doubt I'll be hitting the gym until Tuesday :-/ but once I do it's game on..... Balls to the wall for 2 weeks

a little break will be good. You will cone back refreshed and stronger

[NACH3]

Took today off to pack for the road trip. I doubt I'll be hitting the gym until Tuesday :-/ but once I do it's game on..... Balls to the wall for 2 weeks

I agree with Bio - every time you've come back from a lil break you blew up & got stronger! GL and try to keep us updated if possible(I know you'll be in some serious pain - 'but that's where the growth is')

[NACH3]

I'm the opposite. I could not imagine not using them on shrugs or rows. I couldn't get the reps I normally would as my grip would fail first.

Immvery much The same - BB bent over rows/shrugs some Times heavier deads Butt not usally

[NACH3]

Thanks Nach,i train the same lately,like this
Mon: chest
Tue: back
Wed: off
Thur: shoulder/traps
Fri: arms
Sat: legs
Sun: off
I used to train 6 days a week,2 muscle group a day,twice per week,but definitely i am seeing better results now

When i first cane unto the Dungeon - i was doing 2 BPs chest/back - bis tris - shoulders legs lol - I thought I knew something... One wk of that and they called me right out - I switched over immediately and knew it was only going to be 1BP - unless your Kel its damn near impossible lol - never looked back and have gained about 35lbs of lbm as my bf went from 15+ 165-70(max) to 10-12(max) in 8.5 months... I've never grown or had my muscle bellies this full at this weight at this bf for that long... This thread is life changing! Just listen and watch and tbh I wanted to learn real bad and I think i was able to adapt maybe a little faster than some(maybe b/c I thought I used to train to failure until I came in here) lol - so I had that mindset but just needed to feel it and the pain... I've always been in it or liked it in a sadistic way - so it fit with me!

[Bodacious]

Hey fellas been super super busy today. Behind a little on the thread going to try and catch up tomorrow. Hope everyone is having a good day.

[kelkel]

I agree with the less weight for traps. I do 225 on barbell and 110lb Dumbells for alternating shrugs. My traps are pretty big ;-)

I hate you genetic guys. If I don't crank the weight up I don't feel it.

[NACH3]

I hate you genetic guys. If I don't crank the weight up I don't feel it.

Coming from the guy who does no cardio and is a genetic freak! . What do you shrug Kel(working set weight), And how do you do them - higher volume/lower reps?

[MrFreshmaker]

When i first cane unto the Dungeon - i was doing 2 BPs chest/back - bis tris - shoulders legs lol - I thought I knew something... One wk of that and they called me right out - I switched over immediately and knew it was only going to be 1BP - unless your Kel its damn near impossible lol - never looked back and have gained about 35lbs of lbm as my bf went from 15+ 165-70(max) to 10-12(max) in 8.5 months... I've never grown or had my muscle bellies this full at this weight at this bf for that long... This thread is life changing! Just listen and watch and tbh I wanted to learn real bad and I think i was able to adapt maybe a little faster than some(maybe b/c I thought I used to train to failure until I came in here) lol - so I had that mindset but just needed to feel it and the pain... I've always been in it or liked it in a sadistic way - so it fit with me!

Lol,in fact i am turning all gym members into training to failure,at least 5-6 guys are doing it like that,since i started reading dungeon and seeing Yates doing it.I'm having amazing results,especially in my chest and arms!!

[Bio-Active]

I hate you genetic guys. If I don't crank the weight up I don't feel it.

Hold the rep at the peak of the contraction longer

[NACH3]

Lol,in fact i am turning all gym members into training to failure,at least 5-6 guys are doing it like that,since i started reading dungeon and seeing Yates doing it.I'm having amazing results,especially in my chest and arms!!

Everyone asks how do I get like that lol - diet and hard work(drugs I leave out ha but they know lol) I've explained to a few after my session and they all say I'll,try that I haven't heard from one and I'll see em there w/o w/other lazy ass people to make them look good! Most say I don't train like like that - I said you just told me you've never heard of it I know - give it try - ahh not for me I don't think lol

My comworkers are trying it and their form is atrocious lol - never saw such bad form - and it was arms lol s pull back and they couldn't get it in their heads(feelers and working sets) couldn't differentiate so I told em your just doing high volume now lol

[Igifuno]

I hate you genetic guys. If I don't crank the weight up I don't feel it.

Says the freak of nature himself.

I definitely don't have great genetics, and never did go too heavy on traps, and mine are pretty good as well. Like bio said, I hold the rep at the top on all trap movements which seems to do the trick. If I go too heavy, I always seem to pull something in my neck or lower trap. Did it last week with the 100's and wondered why the hell I picked them up afterward lol.