**Marcus's HIT Dungeon**

[BG]

Great news. Tell tale will be how you feel today And tonight. Are you taking any anti inflammatories afterwards? I like to when healing. Afterwards though, not before because I want to be able to get a good feel for whats going on.

[marcus300]

Update

One hour before training I took some superpump max to help me get through the workout, I normally only do one major bodypart per workout. For me my body respond best to this and builds far more dense tissue if all my energy and focus goes on one major body part but today due to my injury and my work schedule I decided to do 2 major BP, back and shoulders. Not lifted anything serious since my shoulder injury and had some pain during workouts but its been repairing very fast which my body tends to do so was looking forward to pushing some weight to see how my shoulder feels.



just straight sets but trying to see if I can up my weight because ive been training like a girl recently and the weights have been very light pre exhaust fashion. After about 45mins of taking the superpump I started to shake and feel hyper so went to the gym and started with back. Shoulder felt really good didn't feel any pain what so ever so upped my weights for the last set and no issues. Manage to do 3 plates a side with O bar on bent over rows and only 10 days ago I was only doing one plate a side. Felt easy and moved the weight really slow and controlled and no issues within the shoulder, 10 reps and moved on. Managed to get my weights moving upwards on all back movements and shoulder felt great and back was pumped to the max.



Moved onto shoulders and started with single side laterals to pre exhaust my delts before I started to press which was the problem area for me. Sides laterals felt good and did 3 straight sets moving the weight up and no issues what so ever but even though I could feel the injury was there it wasn't causing me pain that I had to drop the weights down. Controlled slow style contracting the side delt which got me a great pump going. Moved onto shoulder press which ive been having trouble with, only been repping one plate a side since injury and that was causing me some pain but today felt good so I started to rep and no pain brought the bar down to around nose/mouth area and powered slowly up in a controlled fashion, so added more weight for the next set and did 2 plates a side with ease repped 10 out easy and again could feel the shoulder injury but no serious pain what were telling to stop so last set I thought I would try 3 plates a side and see how I manage that. Knocked them out with ease and no issues with my shoulder and my delts were on fire, didn't up the weight stayed at this and did another set and shoulders felt good. Cant believe how much I have repaired but still not going to failure or using any other methods to go beyond failure just pre exhaust straight sets. Delts were feeling strong, did some stretching and could feel the injury when my hand went over to the back of my head but last week I couldn't even reach the back of my head to even hold the squat bar so really feel good about things.



Saying that I did two major bodyparts which isn't my fashion at all I did really good, the superpumped helped me a lot but the power is coming back I could feel it inside me ready to burst out but I kept it under wraps but teased myself and got a great workout done and again with with 2 major BP lol, I know I keep saying it but that is good for me LOL. I am repairing fast which is the normal for me so all is good, what this space because I am on the way back. Ive lost some bf while ive been carb cycling and dopped a little size due to me not training so intensely which is normal for me, but things are looking great and i feel so much better and at least i am not using baby weights anymore. Hopefully i haven't damaged anything but i don't feel i have, the damage feels all within the muscle and not on my injury.

Good news buddy

Bet your baby weights are extremely heavy for alot of the rest of us

No not at all, what I warm up with is what I was maxing with on all my pressing movements. Very depressing indeed.

Great news. Tell tale will be how you feel today And tonight. Are you taking any anti inflammatories afterwards? I like to when healing. Afterwards though, not before because I want to be able to get a good feel for whats going on.

No ive took nothing except increased my deca dose slightly. I heal very quickly but when I am poorly I get really poorly all of s sudden then recover very fast. Its just how I am but this injury really hurt me and I thought it was over for me but i'm on my way back I can feel it. Had no pain in my delt and it feels fine.

I did it doing decline press, I stopped flat bench pressing years ago due to shoulder problems and it never really built anything for me anyway, hate flat press and now I am going to stay clear of decline but the hammer strength flat press machine is really good for me, as you press up it turns inwards so all the pressure is o0n the chest and takes it off the triceps' which works great for me. I do use this regular but I never do BB flat press and haven't done for years.

[DCI]

Sounds great Marcus. Going tonight myself can't wait for the gym this evening buzzing to get going

[GirlyGymRat]

A question for the fine fellas here. Be gentle. This is my first time. Lol

I noticed a significant difference right to left in my bicep. Right dominate and right bicep/shoulder is smaller then left as in more muscle left side appears less defined. This surprised me especially with rotator and bicep repairs to right side, 7 mo post op.

To get back to more symmetry, should I use heavier free DB in the weaker side until it catches up.

Not sure what to do and when you are done laughing, I greatly appreciate your thoughts!

[kelkel]

Time and patience. It will find it's own balance and equalize the best it can.

[GirlyGymRat]

Time and patience. It will find it's own balance and equalize the best it can.

I am short on time and patience. Lol. Thx.

[AD]

I am short on time and patience. Lol. Thx.

i am right handed, so left side is always smaller and weaker. what i always try to do is still using the same weight db, but give my left a few extra reps each set. i always start on my left, alternating curls, and will also end with my left. maybe 1 or 2 more reps at the end with the left.

disclaimer: my right is still stronger than my left...

[GirlyGymRat]

i am right handed, so left side is always smaller and weaker. what i always try to do is still using the same weight db, but give my left a few extra reps each set. i always start on my left, alternating curls, and will also end with my left. maybe 1 or 2 more reps at the end with the left.

disclaimer: my right is still stronger than my left...

I never considered extra reps. Good idea. Thx AD!!!

[AD]

I never considered extra reps. Good idea. Thx AD!!!

don't forget my disclaimer!

[kelkel]

I am short on time and patience. Lol. Thx.

As we expected......

[marcus300]

Update from post 3079

Muscular soreness in my back and delts,

my injury is fine with more movement and flexibility. The increased weight didn't cause me any further damage and if anything its made it feel better. I've kept carb loading because I felt my body was screaming for the extra nutrition and its really kept my muscle full and pumped.

I went in today and did some arms/forearms with decent weight, cant train now for 3 days could be 2 but got a decent workout in this week and made great progress.

[marcus300]

A question for the fine fellas here. Be gentle. This is my first time. Lol

I noticed a significant difference right to left in my bicep. Right dominate and right bicep/shoulder is smaller then left as in more muscle left side appears less defined. This surprised me especially with rotator and bicep repairs to right side, 7 mo post op.

To get back to more symmetry, should I use heavier free DB in the weaker side until it catches up.

Not sure what to do and when you are done laughing, I greatly appreciate your thoughts!

I would keep using DB's and stay clear of machine's or BB's, it should level up especially they were fine pre op. If things haven't changed in 3 months then you need to do some direct work on the weaker side.

[kelkel]

Legs today guys. Almost, almost, almost made myself throw up!

Squats: 1 set heavy, high reps. Got my number again. Felt good, no fluke.
Verticals: 1 set with RP. Couldn't to a second RP.
Extensions: 2 with drop on last
Curls: same as above

Normal calf work. I know, my workouts look real similar all the time. I've got limited equipment in my basement so I have to depend on motivation, attitude, intensity and little rest to be successful. Plus a variety of rep schemes, etc.

Couple shots from today:

[Back In Black]

Legs today guys. Almost, almost, almost made myself throw up!

Squats: 1 set heavy, high reps. Got my number again. Felt good, no fluke.
Verticals: 1 set with RP. Couldn't to a second RP.
Extensions: 2 with drop on last
Curls: same as above

Normal calf work. I know, my workouts look real similar all the time. I've got limited equipment in my basement so I have to depend on motivation, attitude, intensity and little rest to be successful. Plus a variety of rep schemes, etc.

Couple shots from today:

<img src="http://forums.steroid.com/attachment.php?attachmentid=142509"/><img src="http://forums.steroid.com/attachment.php?attachmentid=142510"/>

Normally 'almost' might be seen as a sign of weakness but, as almost everybody on this site would likely trade legs with you, it isn't.

I love that slight nausea that you get on leg day, I feel sorry for those that don't.

[kelkel]

I was on my knees laying over the bench ready for it. Heaving that is. I've done HIT style training so long now with legs being the longest, I could never imagine going back to old school amounts of sets.

[MuscleInk]

I was on my knees laying over the bench ready for it. I've done HIT style training so long now with legs being the longest, I could never imagine going back to old school amounts of sets.

I read the first line of this post and started laughing my ass off!!

"I was on my knees, laying over the bench, ready for it"

I don't know where Kel works out, but they don't allow that kind of activity in our gym!!!

[Back In Black]

I read the first line of this post and started laughing my ass off!!

"I was on my knees, laying over the bench, ready for it"

I don't know where Kel works out, but they don't allow that kind of activity in our gym!!!

Bahahahaha, he has a dungeon. Probably in the same vein as the one Marcus owns!

[Back In Black]

Kel, don't you cycle your training or is it always HIT style?

[MuscleInk]

Bahahahaha, he has a dungeon. Probably in the same vein as the one Marcus owns!

Great....now I'm picturing Marcus in a leather mask and Kel on his knees bent over the bench saying, "I'm ready for it".

Thanks BIB. The mental imagery will haunt me now!!!!!!! Lol

[kelkel]

Almost always HIT. I only train 3 days a week so rest is no issue. I do listen to my body though and will occasionally take workouts and do pre-exhaust or giant sets, etc. It's just based on my bodies feedback. Giant sets for legs are killer. Keeps the weight down a bit and crushes you at the same time.

Example: After warm-ups on all exercises to get to target weight.

Extensions
Vertical presses
Squats
Lunges (maybe)

No rest between whatsoever. Rest and repeat a time or two.

[kelkel]

Great....now I'm picturing Marcus in a leather mask and Kel on his knees bent over the bench saying, "I'm ready for it".

Thanks BIB. The mental imagery will haunt me now!!!!!!! Lol

Nope, not funny. Not one little bit.

Going back to edit now....

[MuscleInk]

Nope, not funny. Not one little bit.

Going back to edit now....

Please do. Give it a happy ending - wait that has more than one meaning. Never mind. I'm leaving this alone.

[kelkel]

Enough out of you.



But seriously funny!

[marcus300]

Lmfao you guys lol if only you knew me ha ha ha


Kel. Your a beast mate love that leg statement.

[DCI]

Today wasn't feeling very energetic bern like this the last few weeks for maybe one or two days in the week came home from work and just konked on the couch.

Was half unmotivated tonight but decided to go to the gym anyway and boy am I glad did a few warm up on the d bar tonight to mix it up wow was getting a great pump.

So started into it heavy and controlled slow movements feeling the weight pull my bad apart and contracting it slowly back together.

As I was in the mood for change i sat on the floor of the gym and used the pulley machine on its lowest level and did close grip seated pulls then wide grip with the lat pull down bar, then onto tensioned deads couldnt do my usual weight but keept it strict and felt the muscles working more so than anything else.

I moved then onto bb rows again nothing major but strict form and slow reps making the muscle mind connection, which is somethimg everyone should be told about if they want to grow, I have started this a lot more thanks to marcus and kk speaking about it

Then dif heavy db rows and finished with slow hypers.

Then 25 mins intense cardio.

Have to say the mix up in exercises really made my back respond tomorrow will be tight on my back id imagine

[kelkel]

DCI I seem to have some of my best workouts when I least expect it. When I head down to the basement feeling overly-ready I start to worry somethings gonna go wrong! And it's always good to change it up when feeling off. Reverse the order of exercises, change the rep scheme, pace, etc. It all works.

[BG]

A question for the fine fellas here. Be gentle. This is my first time. Lol

I noticed a significant difference right to left in my bicep. Right dominate and right bicep/shoulder is smaller then left as in more muscle left side appears less defined. This surprised me especially with rotator and bicep repairs to right side, 7 mo post op.

To get back to more symmetry, should I use heavier free DB in the weaker side until it catches up.

Not sure what to do and when you are done laughing, I greatly appreciate your thoughts!

It could be that you concentrating on your injured side, which would give you more muscle contraction and better for form which could lead to it building differently. When coming off and injury you need to really focus on both sides, so one doesnt get more attention then they other. Im working on this right now also.

[GirlyGymRat]

It could be that you concentrating on your injured side, which would give you more muscle contraction and better for form which could lead to it building differently. When coming off and injury you need to really focus on both sides, so one doesnt get more attention then they other. Im working on this right now also.

I have not worked the none injured side for 8 months. My pt was primarily the right injured side, slow controlled movement.

Seems like the suggestion is to train with same weight and let the left side catch up. I noticed this when testing joint with reserve flys.

Btw I torn the rotator cuff along with bicep repair. messed up from overtraining after initial tears. Lesson learned. Thanks for the feedback.

[GirlyGymRat]

I read the first line of this post and started laughing my ass off!!

"I was on my knees, laying over the bench, ready for it"

I don't know where Kel works out, but they don't allow that kind of activity in our gym!!!

I was on my knees laying on the bench waiting for it.

Sounds like u had a guest in your basement.,,. Funny funny stuff.

[GirlyGymRat]

I would keep using DB's and stay clear of machine's or BB's, it should level up especially they were fine pre op. If things haven't changed in 3 months then you need to do some direct work on the weaker side.

Ok. It's unanimous. DB. I was using plates bc this chic commandeers the lighter DB and 2 benches on busy Saturday morning. I just grabbed 5 lb plates. Hopefulky that does not make a difference.

I did try to raise myself in assisted pull up. That did not go well. Also tried leg raises on an tower. Too much presume on shoulder joint.

[blummy]

Tweaked my shoulder. Did chest and BI's on Monday. Felt awesome great workout upped my weights etc. Woke up Tuesday in a word of hell haha.
Stopped training for the week getting deep tissue messages and started to apply some DMSO. Already starting to feel better.

Could I get some recommendation on training for the next couple of weeks? I was thinking of staying away from chest and shoulders for a while. And replace rotor cuff exercises in there spots. Or keep them but go very light and keep the rotor cuff work whwre i originally do them? Lady doing the massages said my chest was very tight but that could be from the workout? Will really start to stretch my chest out more so too
So was going to try concernteate on back and strengthen that just in case my chest is overpowering my back and causing some pinching there? And of course legs.

Any advice would be great?

[DCI]

DCI I seem to have some of my best workouts when I least expect it. When I head down to the basement feeling overly-ready I start to worry somethings gonna go wrong! And it's always good to change it up when feeling off. Reverse the order of exercises, change the rep scheme, pace, etc. It all works.

Hey kel,

I too have noticed that, when you don't feel it before the gym and go you get a seriously more motivated work out from what I have been experiencing.

The mixing up was great as i have done those exercises but last night they felt great.

Tonight is shoulders will report back.

[BG]

I have not worked the none injured side for 8 months. My pt was primarily the right injured side, slow controlled movement.

Seems like the suggestion is to train with same weight and let the left side catch up. I noticed this when testing joint with reserve flys.

Btw I torn the rotator cuff along with bicep repair. messed up from overtraining after initial tears. Lesson learned. Thanks for the feedback.

I feel you, just had my bicep reattached, 6months ago.

[DCI]

Tonight was shoulders and was in the mood to go but it fell apart no real push tonight which was strange normally I love shoulders.

I did seated db press i did a personal best tonight on db pressing managed 50kg's on each hand which I think killed my buzz from draining my engery

[DCI]

Tonight was the complete opposite of last night. I intended on doing a light session but felt strong and just kept upping the weight.

In the last few weeks my squat has increased by quite a lot and going lower with every week. I was on my own tonight and hammered out legs in 45 mins by the end of the session I was wobbling just standung pressing the clutch was hard in the car lol and its a light clutch lol

I did

Squat for set one 8 reps of 210kg(was made up of two 30kgs and 45 kg worth of plate, so in reality was a bit lighter on the negative but really helps you explode up. Then did 6 reps and the failure. Then two dropsets and nearly fell over at this stage lol.

Then leg press had 380kg on there and did the same as above for sets then stripped it down to 100kg and kept repling with helped forced reps and slow negs was really really pumped from that its something I found really works for me.

The quad macine and hamstring machine for same reps.

Then really light front squats 60kg in total but by that staged I was ruined. Feel great now legs are buzzing

[marcus300]

I'm back, redesigned my workout for shoulder and chest which I will post soon.

My strength is nearly back, intensity is going through the roof and my shoulder feels about 95% recovered

Its time to really turn the heat up in the kitchen, muscle is on the menu

[BG]

Great, great news !! Its on !!!

Im with you also, feels good doing a full work out, even jumped on a little something to help the muscle memory............remember lol.

[boz]

I know you have your own style of training marcus and what you know what works for u, but whats your thoughts on someone like CT fletcher where over training is a must, and working out till failure and training same body parts back to back if its needed?

[DCI]

I'm back, redesigned my workout for shoulder and chest which I will post soon.

My strength is nearly back, intensity is going through the roof and my shoulder feels about 95% recovered

Its time to really turn the heat up in the kitchen, muscle is on the menu

Holy ****, I'd hate to be your body with the last line. Love to go training man with ya I'd say no one would keep up

[kelkel]

I'm back, redesigned my workout for shoulder and chest which I will post soon.

My strength is nearly back, intensity is going through the roof and my shoulder feels about 95% recovered

Its time to really turn the heat up in the kitchen, muscle is on the menu

Is it ever not?