**Marcus's HIT Dungeon**

[almostgone]

By the 2nd set your failing with the 85's and when u drop it you destroy whatever was left. That last set with the 65s takes u to failure and then the 45s take you beyond failure. The negative pressure forces blood into the pec and it just engourges and tears muscle cells. Had fun :-)

I got fascinated/obsessed with drop setting d'bell presses after my last go around with supersetting flyes and presses. Marcus had me s/s and then said when I hit a sticking point and couldn't make any additional progress to go back to drop setting. I don't have anyone for forced reps, but once I get started I just keep dropping until I'm down back to roughly my first w/u weight. I just drop by 5-10 pounds each time and keep going. Such a nasty burn and I'll be totally spent and staggering a bit, but I swear you can feel the individual fibers of.the pecs when it is over with.

[clarky.]

Morning guys and girls chest has a nice dull ache this morning. Cardio later takung the dogs for a good walk in the country we have been having torrentail rain he last wk so it should be fun probs end up a leg session with all the muck lol.

[marcus300]

Need to catch up on the thread.

Sorry guys just been busy and having some health issues and got some stressful issues at work.

Training not good just doing some TUT training

Losing weight

I come on daily but just been answering pm's and emails


Will be back soon.

[almostgone]

Hang in there, Marcus. I'm sure you'll have everything "sorted" and will back at it with full force in no time.
Holler if it is anything I can do to help.

[Igifuno]

Need to catch up on the thread. Sorry guys just been busy and having some health issues and got some stressful issues at work. Training not good just doing some TUT training Losing weight I come on daily but just been answering pm's and emails Will be back soon.

Sorry about the health issues and work stress, big man. I swear those two things can wreak havoc on diet and training and I understand how frustrating it can be. We're alive and kicking in here and we know you're with us.

Hang in there brutha. Let us know if there is anything we can do.

[Bodacious]

Sorry about the health issues and work stress, big man. I swear those two things can wreak havoc on diet and training and I understand how frustrating it can be. We're alive and kicking in here and we know you're with us.

Hang in there brutha. Let us know if there is anything we can do.

X2 Marcus.... well said Igif. Hang in there Marcus!!!

Also let me know if I can do anything to help you also!

[Bodacious]

Good morning guys/gals!!!

Christmas party was a success! Seems like the wife had a good time. It was was good it quite a few people should up. I got a lot of complements on my size!!! So that made my night of course.

Today is a full rest day and icing and heating my arm. We have to clean the house back up so that will be cardio today.

Hope everyone has a good Sunday.

[Igifuno]

Good morning guys/gals!!! Christmas party was a success! Seems like the wife had a good time. It was was good it quite a few people should up. I got a lot of complements on my size!!! So that made my night of course. Today is a full rest day and icing and heating my arm. We have to clean the house back up so that will be cardio today. Hope everyone has a good Sunday.

Nice bod! I'm happy you had a good time, I know you weren't quite feeling it yesterday so that's awesome. Comments about the size usually makes things better too

I'm waiting to put down meal 2 then off to annihilate legs. Good day off yesterday. My chest is in ridiculous pain and just had to take some NSAIDS lol, so that should help. I'll put down a coffee on the way, throw some evil music on the headphones and zone out.

Daughter has riding lessons this afternoon then off for some more Xmas shopping. Hopefully fit some football in there somewhere later.

[Bodacious]

Nice bod! I'm happy you had a good time, I know you weren't quite feeling it yesterday so that's awesome. Comments about the size usually makes things better too

I'm waiting to put down meal 2 then off to annihilate legs. Good day off yesterday. My chest is in ridiculous pain and just had to take some NSAIDS lol, so that should help. I'll put down a coffee on the way, throw some evil music on the headphones and zone out.

Daughter has riding lessons this afternoon then off for some more Xmas shopping. Hopefully fit some football in there somewhere later.

Yes it does Igif.

Go and muder them legs man!!

Sounds like a pretty good day!!!

[NACH3]

@ Marcus - we're all here for you, too Big Man! Good to see Ya post! Things will surely fall back in to place(your too stubborn not to)

Morning all

So it's time to get back on the wagon - mouthpiece, chest, and time to really get back at it... Feel good just a lil pain in the shoulder... Stretch er out nicely and get that blood in there!

[Igifuno]

@ Marcus - we're all here for you, too Big Man! Good to see Ya post! Things will surely fall back in to place(your too stubborn not to) Morning all So it's time to get back on the wagon - mouthpiece, chest, and time to really get back at it... Feel good just a lil pain in the shoulder... Stretch er out nicely and get that blood in there!

Let's go, NACH, let's get it brutha. Hitting chest today? Sitting in my driveway watching some videos getting pumped for legs.

[Sfla80]

Need to catch up on the thread.

Sorry guys just been busy and having some health issues and got some stressful issues at work.

Training not good just doing some TUT training

Losing weight

I come on daily but just been answering pm's and emails

Will be back soon.

Welcome back sir....good to hear from you.

Hope everything gets better for you

[Sfla80]

Arms this morning

Tris

Rope pull down DD

Reverse grip ez bar DD

Cg bench drop

Hammer strength dips straight into dB kick back

Bis

Straight bar curls into dB curls

Cable curls ( pulling into ears) straight into dB hammers

Rope curls DD

[NACH3]

Let's go, NACH, let's get it brutha. Hitting chest today? Sitting in my driveway watching some videos getting pumped for legs.

Gettin another meal in me b4 I go let's crush it my man

[Bio-Active]

Hammer strength flat press each rep pause rep 1 feel 2 working sets

incline press same as above

DB Heavy flies pausing at the bottom for 5 seconds each rep

Finished off with the peck deck

32 minutes cardio the extra 2 minutes was the cool down

[BG]

32 minutes cardio the extra 2 minutes was the cool down

When I hit the distance I was aiming for I jump off that thing like it's on fire !

[Igifuno]

Nice session bio.

Put the legs through some good pain today. Started off with some weighted lunges as a pre-exhaust.

Hack squat, 2 feelers and heavy, got 8 reps and slight drop and pushed another 3 slow deep reps.

Leg press: feeler and went right for heavy. Only got 4 (was expecting to get 6-8 but must be from the pre-exhaust). Dropped and pushed put another 4. At the end of each press movement I lock the knees and do some calf presses. Calves actually hurt from chest day on Friday from the way Haz had me on the bench with my back arched.

Extensions/curls/more calves. Eff cardio.

[NACH3]

Hey fellas im going in for a later chest session

Im thinking of

Slight Incline DBs(2notches up - one less than reg or super incline... I want to try and hit the Haz w/o w/drops... I read AG's post where Marcus says to keep drop setting If your at a sticking point(does this mean more reps(I get no WAISTING reps/or anything) but will this stimulate more growth if not felt out right & if one goes way over the 6-12rep mark w/drops?!?! Just curious?

[Igifuno]

Hey fellas im going in for a later chest session Im thinking of Slight Incline DBs(2notches up - one less than reg or super incline... I want to try and hit the Haz w/o w/drops... I read AG's post where Marcus says to keep drop setting If your at a sticking point(does this mean more reps(I get no WAISTING reps/or anything) but will this stimulate more growth if not felt out right & if one goes way over the 6-12rep mark w/drops?!?! Just curious?

I think as long as you find failure, then you're able to stimulate growth. With heavier weight and keeping in the 12 rep range, however, I feel like you're making the best use of your energy/power and you'll perhaps be able to find failure sooner and with less reps.

I don't think Haz and I went much if any over the 12 rep range on full reps, including the drop set, but we definitely went over with consideration of the partial reps.

Another thing that was crazy hard for me on this workout was the new form. Back was significantly arched, legs wide, and elbows and wrists were in a different position whereby one end o the db touched the chest almost flush with the entire side. I found that to be challenging along with the new routine.

[NACH3]

P

I think as long as you find failure, then you're able to stimulate growth. With heavier weight and keeping in the 12 rep range, however, I feel like you're making the best use of your energy/power and you'll perhaps be able to find failure sooner and with less reps.

I don't think Haz and I went much if any over the 12 rep range on full reps, including the drop set, but we definitely went over with consideration of the partial reps.

Another thing that was crazy hard for me on this workout was the new form. Back was significantly arched, legs wide, and elbows and wrists were in a different position whereby one end o the db touched the chest almost flush with the entire side. I found that to be challenging along with the new routine.

Fvkin game changer... I had the DBs in a V(inside part of bell closest to shoulder on angle down and I had someone pushing down with pressure to give me that stretch youse were talking about... Fvk me! I loved it! I didn't need any more than 3 ex's... And that was pushing it lol

That 3set dropper was nasty when under real strict control/tempo!!

[Hazard]

P Fvkin game changer... I had the DBs in a V(inside part of bell closest to shoulder on angle down and I had someone pushing down with pressure to give me that stretch youse were talking about... Fvk me! I loved it! I didn't need any more than 3 ex's... And that was pushing it lol That 3set dropper was nasty when under real strict control!

That shit hurts so bad lol

The bells have to come to the inside part of the pec near the arm pit. You extend up OVER YOUR CHEST NOT YOUR DELTS OR HEAD. You bring the dumbells back to horizontal as you extend upwards and can even give a small bit of a twist to help activate the pecs more. Everything is done slow and controlled. No fast reps. Once you fail you have someone help you with two forced reps. Once you complete those you do 1/2 or 1/4 reps to destroy the pecs. Then to finish you have someone push those dumbells down as you push against the pressure. The pain is incredible.

[NACH3]

Chest
Stretching RC ex's abs rolling more stretching
- NOTE** So I tried the Haz w/o w/Igi ad I had a spotter and he was definitely pressing down at the bottom for a much more pronounced stretch = A FVKIN GAME CHANGER! He wanted to quit after the first set lol - I said nope... I need you to push me to and past failure and down on these bells! Cvnt


Incline DB press all DBs were in a V slanted toward my shoulders and back arched w/feet under me for leg drive
Warmed up w/70/80/90
-1w(100s) 9-10+ partials drop(85s) 4+ partials
- 1w(85s) 8-10+ partials drop(70s) 5+ partials
- 1w(70s) 7-9+partials drop(50s) got too many at 8+ partials

Incline DB flys
2w(70s) 6-8+partials(between the two w/sets) + holding squeeze at top of contraction for 3s drop(60s) 4-6

Nautilus Neutral grip press
Holding contraction/squeeze for 5sec
2w(stack) 8+/6-7 drop till I'll couldn't do anything

I'm very stoked about this - I'm already in pain I was from the start and still am! I'm going to keep doing these ex's very strictly w/a slower tempo, and with more tension and stretching the muscle w/the pressure when able!

[NACH3]

L

That shit hurts so bad lol

The bells have to come to the inside part of the pec near the arm pit. You extend up OVER YOUR CHEST NOT YOUR DELTS OR HEAD. You bring the dumbells back to horizontal as you extend upwards and can even give a small bit of a twist to help activate the pecs more. Everything is done slow and controlled. No fast reps. Once you fail you have someone help you with two forced reps. Once you complete those you do 1/2 or 1/4 reps to destroy the pecs. Then to finish you have someone push those dumbells down as you push against the pressure. The pain is incredible.

The biggest difference is the form(bells in that V slanted touching inside part of arm pits) and tempo of the rep! It was great and VERY PAINFUL! Loved it!

[Bio-Active]

My chest is already rocked from this morning. Those db heavy flies with the pause reps at the bottom just trash it. Can't wait to feel how sore it us tomorrow. Tomorrow is my rest day so it works out perfect. Rest and eating

[Igifuno]

= A FVKIN GAME CHANGER! He wanted to quit after the first set lol - I said nope... I need you to push me to and past failure and down on these bells! Cvnt

Lmao.. Can't quit. Not an option.

[Bio-Active]

Lmao.. Can't quit. Not an option.

nope..... Never. One of my favorite training shirt says across the front. My warm up is your workout

[NACH3]

nope..... Never. One of my favorite training shirt says across the front. My warm up is your workout

It sure holds true! I'm still shaking and it's been an hr and hlf easy lol it's just starting

[Bodacious]

Nice guys!!!
Good sessions by everyone and great motivation.

Didn't do much myself today. Ate a lot and rested. I iced and heated the arm and watched football pretty much all day.

Hope everyone is doing good.

[Sfla80]

Nice guys!!!
Good sessions by everyone and great motivation.

Didn't do much myself today. Ate a lot and rested. I iced and heated the arm and watched football pretty much all day.

Hope everyone is doing good.

How's the arm

[Bodacious]

How's the arm

It's getting better... I haven't given it a chance not to. I literally didn't do anything today. Lol...Icing it right now watching the game.

Thanks for asking.

[NACH3]

That shit hurts so bad lol

The bells have to come to the inside part of the pec near the arm pit. You extend up OVER YOUR CHEST NOT YOUR DELTS OR HEAD. You bring the dumbells back to horizontal as you extend upwards and can even give a small bit of a twist to help activate the pecs more. Everything is done slow and controlled. No fast reps. Once you fail you have someone help you with two forced reps. Once you complete those you do 1/2 or 1/4 reps to destroy the pecs. Then to finish you have someone push those dumbells down as you push against the pressure. The pain is incredible.

That's what I meant - bells basically flush with chest and into arm pit! Much better description

[Igifuno]

Ate like a champ today and it feels great. Got all my meals in and still going strong. Actually felt like eating all day too so it wasn't forced.

Ate a bunch of flank steak, rice, and veggies for dinner. About to put down a shake pretty soon.

FaceTimed with the kid in college and the young one had a friend over. Pats lost, and I don't care.. Gonna do some on line shopping now. Today was a pretty good day.

[Bodacious]

Ate like a champ today and it feels great. Got all my meals in and still going strong. Actually felt like eating all day too so it wasn't forced.

Ate a bunch of flank steak, rice, and veggies for dinner. About to put down a shake pretty soon.

FaceTimed with the kid in college and the young one had a friend over. Pats lost, and I don't care.. Gonna do some on line shopping now. Today was a pretty good day.

Sounds like a great day Igif.

[almostgone]

Work is incredibly busy right now. My head is overrun with geometry and numbers . Will defo try to get some lifting in Mon. evening. I need it for mental housecleaning purposes and I've missed too many sessions this past week.

[almostgone]

Hey fellas im going in for a later chest session

Im thinking of

Slight Incline DBs(2notches up - one less than reg or super incline... I want to try and hit the Haz w/o w/drops... I read AG's post where Marcus says to keep drop setting If your at a sticking point(does this mean more reps(I get no WAISTING reps/or anything) but will this stimulate more growth if not felt out right & if one goes way over the 6-12rep mark w/drops?!?! Just curious?

I usually don't go much past 12 or so, but if I crap out @ 6 reps, I drop 10# or so, grab however many I can until I'm at partial reps, drop again. I think at the upper end I may hit 14 - 15 reps max. and that's if I misjudge a drop. Sometimes I drop by 5# increments if I feel strong.
I don't have a spotter, so I have to tinker around and find whatever tools I can use to get the job done.
LOL, the wife has offered to spot me, but I don't think that would be good for her or me.

[clarky.]

Morning guys and girls shoulders and traps the day feeling good since i started the pullback.
Well monday again so here we go again guys and girls i'll report back the night.

[GirlyGymRat]

After paging thru all the workoutsI can't not workout anymore. I am going to the gym today. Period.

[Igifuno]

Get it done GGR! Let us know how it goes.

Morning to all!

[NACH3]

Morning guys and gals

I didn't sleep to well... My chest felt like it was gonna pop and twitch uncontrollably and really felt that stretch from the w/o all night! Lol R shoulder is a lil tight(but usual), but I may attempt back or legs(legs would be ideal)... Very pleased with my session yesterday, and rearing to get back at it today!

@ AG - I'm the same... If I misjudge a drop it'll take me to 12-15max(funny b/c 12/13/14 seem to hit much more than anything higher) - thx for the feedback big guy!

[NACH3]

Get it done GGR! Let us know how it goes.

Morning to all!

Igi what happened to the PATS??