**Marcus's HIT Dungeon**

[Sfla80]

Arms

DB over head 2 feels, 1 w DD

DB skulls one arm at a time. 2w

Straight set rope pd into straight bar reverse grip. 2w on both, DD on rope

Tried cable kick backs got 1w of 5 reps each side. Tris were on fire.

Bis

Iso dB incline bench curl 2w

Seated dB curl palm up 1 w DD

Double bicep cable curl 1 w 1d

Close grip ezbar cable curl 1w 1d

[OdinsOtherSon]

Arms

DB over head 2 feels, 1 w DD

DB skulls one arm at a time. 2w

Straight set rope pd into straight bar reverse grip. 2w on both, DD on rope

Tried cable kick backs got 1w of 5 reps each side. Tris were on fire.

Bis

Iso dB incline bench curl 2w

Seated dB curl palm up 1 w DD

Double bicep cable curl 1 w 1d

Close grip ezbar cable curl 1w 1d

Heck of a session bro. I love straight bar rev grip for tri's.

[Sfla80]

Heck of a session bro. I love straight bar rev grip for tri's.

Yeah I do too.

Damn bar has been missing for awhile we just got a new one.

[OdinsOtherSon]

Yeah I do too.

Damn bar has been missing for awhile we just got a new one.

One has to wonder just how/why such an item would go missing, unless some @$$ is outfitting their home gym.

[marcus300]

Post the workout please

I will do in a few hours

[Bodacious]

Well guys tomorroe is the day. I have taken 2 weeks off from just about every thing. I feel pretty damn good body wise. Mind wise feel a little week but that shit isn't going to last long.

Hell I just haven't had time with work and life plus catching up on everything this past week from being gone the week before. But it's ****ing on next week.

I also start going to a Chiropractor next week so hopefully that will help my back more. I am just running my TRT dose at this point. Cycle stopped around 3 weeks ago. I ran test really the last couple weeks just to heal up faster.

Have a little stress on me about my job. It's kinda in the air at this point. Hopefully I'll get to keep it.

So that's a little up date on myself. Nothing will be past failure this week. Next week ahhhh shit....if I feel good....GAINZ...lol...


Hope everyone has had a good Sunday.

Everyl

[Bodacious]

Also wanna say sorry for not posting much just been slammed. I hope next week everything will be back to normal.

[kelkel]

Back and shoulders this afternoon. It's my Friday workout two days late. Life gets in the way sometimes.....

All straight sets today.

Medium grip D handle pull downs: Two heavy, 10-12 reps each
Bent over rows: Two real heavy, 8 then 5 reps
Low cable rows, close grip: Two sets of eight. Haven't done these in a while, gonna feel them later.
Dumbell rows (simultaneous): Two sets 8-10 relatively heavy
Shrugs: Two sets, 12 reps

Dumbell Presses: Two sets, 8-10
Lateral Raises: Two sets 10-12 reps (from side of thigh, no momentum starting)
Rear delts over bench: Two sets 12-15 reps.

Excellent workout when I did not expect it. If there's a body part I feel I'm making progress with lately it would be back. Feeling thumped already.

[NACH3]

No worries Bod... We all know 'life' gets in the way sometimes.... Glad to hear your healing up! Just don't go back into pure HIT(yet if you've got ANYTHING that could potentially push you backwards or possible injuries) ease your way back at in and try doing 2 working sets(nothing past failure while dropping your weight a tad on your 2nd set and hit the higher end rep range for both sets)... And tweak what you need to make it most optimal for you

[NACH3]

Anyway I got my level 1 Kettle Bell Certification today! Looking to start implementing those into my group classes and definitely for one on one training(along with the big lifts - Oly style) for. Further added strength when needed! I really had a blast!

Over to Grandma's to eat and see her

Ps... I must've done over 500 reps(snatches/& jerks) w/my L arm being that my R will not lock out overhead! Arms are on the agenda tomorrow!

[NACH3]

Back and shoulders this afternoon. It's my Friday workout two days late. Life gets in the way sometimes.....

All straight sets today.

Medium grip D handle pull downs: Two heavy, 10-12 reps each
Bent over rows: Two real heavy, 8 then 5 reps
Low cable rows, close grip: Two sets of eight. Haven't done these in a while, gonna feel them later.
Dumbell rows (simultaneous): Two sets 8-10 relatively heavy
Shrugs: Two sets, 12 reps

Dumbell Presses: Two sets, 8-10
Lateral Raises: Two sets 10-12 reps (from side of thigh, no momentum starting)
Rear delts over bench: Two sets 12-15 reps.

Excellent workout when I did not expect it. If there's a body part I feel I'm making progress with lately it would be back. Feeling thumped already.

Hey Kel nice session!

What's your working set weight for BB bent overs(when going heavy)? I'm guesstimating 405+ BEAST!

Also, I always start with the DBs at my side leaning out(one arm at a time) unless doing it seated(simultaneously) no momentum and just into partials - 1/4s then no movement -- sure does help with not causing momentum for me too!

Never seen so many damn veins in legs b4(road maps)

[somewhatjacked]

Arms

DB over head 2 feels, 1 w DD

DB skulls one arm at a time. 2w

Straight set rope pd into straight bar reverse grip. 2w on both, DD on rope

Tried cable kick backs got 1w of 5 reps each side. Tris were on fire.

Bis

Iso dB incline bench curl 2w

Seated dB curl palm up 1 w DD

Double bicep cable curl 1 w 1d

Close grip ezbar cable curl 1w 1d

Hey sorry If it's a dumb question but what's w,d, and DD?
Working set and drop set?

I have been using the workouts I find here so I am trying to understand.

[somewhatjacked]

Legs today

Squats -
Worked my way up to 345lbs ( 2 reps) squats - around 6-8 sets, including warm ups . I can't handle squats HIT so took as much rest as I needed and didn't do drop sets either.

Leg press -
Started HIT with leg press . 2 feelers and 1 failure. Very good form - if the weight didn't hit the lowest point I didn't consider that a rep - 2 drop sets.

Leg extention
1 feeler and 2 sets of failure (don't know how many times I dropped the weight)

Deadlift - made several attempts but legs were shaking even without any weight

Calves - 1 set to failure

I almost passed out while stretching - so tired. Hope i will be sore tomorrow.

[somewhatjacked]

I will do in a few hours

Thank you, looking forward to it

[almostgone]

Hey sorry If it's a dumb question but what's w,d, and DD?
Working set and drop set?

I have been using the workouts I find here so I am trying to understand.

W= working set
D=drop set. As in go to failure, drop some weight, and rep to failure.
DD= double drop. As in go to failure, drop weight, go to failure, and drop weight again, go to failure again.

Serious questions are always welcome here. If they weren't, they would've run my @ss out of here long ago.

[somewhatjacked]

W= working set
D=drop set. As in go to failure, drop some weight, and rep to failure.
DD= double drop. As in go to failure, drop weight, go to failure, and drop weight again, go to failure again.

Serious questions are always welcome here. If they weren't, they would've run my @ss out of here long ago.

Now it all makes sense.

Thank you

[marcus300]

Thank you, looking forward to it

Close grip bench press
3 warm up sets - high reps
1 working set to failure plus 2 forced reps+ 2 negs

1 arm db overhead press
2 feel sets
1 working set to failure plus 2 drops

straight bar pushdowns
2 working sets to failure plus 2 forced 2 negs

straight bar curls
2 feel sets
1 working set to failure + 2 forced+ 2 negs

db preacher
1 feel set
1 working set + 2 forced + 2 negs

hammer curls
2 working sets to failure plus one drop set


bb wrist curls
2 working sets to failure plus forced

[marcus300]

going training,

shouldn't of had the coffee, I'm on one

[Hazard]

Enjoy big fella..... Got chest in about 7 hours.

[Bio-Active]

going training,

shouldn't of had the coffee, I'm on one

Does the same to me... Have a great workout!

[Sfla80]

Now it all makes sense.

Thank you

Glad AG got it....

Like he said ask as many questions as needed man

[marcus300]

Does the same to me... Have a great workout!

I woke up had my shake dropped 3 lots of coffee into it ( I don't drink coffee) came on here, looked around got all fuked off, a guy texted me who trains with me when he can and arrange gym within 30 mins. I was already highly pissed off anyway with retards on here ( not this thread guys xx) so went to the gym and smashed it. Negative into a positive lol I feed of pain, retards, simpletons and cvnts and fire it right into my body to produce GAINS

[NACH3]

Morning all! It's great to see you in here Big Man... Destroying weights and yourself like you do is so motivating & gets my aggression up easily haha

Arms first then legs tomorrow! Looking forward to squatting(this has been/will be the biggest difference in me growing... Everyone crush that w/o!!

[Bodacious]

Good morning guys!! It's that time. Just ate a bowl of oats and a cup of coffee going to let that settled for about 30mins. Then going in to hit some chest. Time to get after it....

Hope everyone starts the week off good.

[marcus300]

My rc is killing me, ive been doing 20 mins worth of internal and external rotations, all sorts of stretches and its really bad. I don't want to have surgery because so many tell me it doesn't work and the time out.

I think my next option is two weeks off shoulders and chest?

what do you guys think?

can I last 2 weeks with chest and shoulders

[NACH3]

My rc is killing me, ive been doing 20 mins worth of internal and external rotations, all sorts of stretches and its really bad. I don't want to have surgery because so many tell me it doesn't work and the time out.

I think my next option is two weeks off shoulders and chest?

what do you guys think?

can I last 2 weeks with chest and shoulders

Don't get the surgery, imho! Recovery sux and time out is long and no one I know except bass has had good results(it'll never be the same I can almost guarantee that)...I agree they've come a long way but any type of structural damage its still a toss up and if you've lost as much connective tissue as im thinking itll be super inflamed all the time and with no blood in it(and very hard to get the blood flowing in it) in my experience's! Maybe after your retired but I so t see that happening -- unless u hurt injure it worse or it becomes a structural problem(it's almost a must to get its why had too, and I'm assuming just from the wear and tear from you it's going to be much different than anyone they've ever seen before)...

I stopped pressing for shoulders for over a month and a hlf and last delt w/o I pressed the same weight(working set weight) gor more reps... So im going to be doing this as well and use the rev hammer strength press more as it's more forward for me and my ROM! DB side laterals have been keeping them strong and proportioned!

I know you can do whatever you choose to do just b/c that's you! But taking the time off - I think you've answered your own question, Big Man

[Bodacious]

Agree^^^

Try and take some time off big guy from Shoulders and Chest.

[Hazard]

Surgery is a last resort and if it's 100% necessary then I would research different repair methods and ask your doctor about them. I was involved with many RC repairs and our patients had great success with our product. No anchors were used. Just freeze dried human dermis. The recovery will be long and of coarse there's no guarantee you'll be pain free.

Take every measure to avoid surgery if it's at all possible.

[Bodacious]

Chest today... First time I picked a weight up in 2 weeks and man did I feel f*cking great..


Slight Incline DB 3F 2W 10 and 6 Reps

Incline DB 1F 2W 8 and 7 Reps

Decline BB 2F 2W 6 and 6 Reps

Incline DB Flys 2F 1W 6reps

Flat Flys 2F 1W 8 reps

Cables Flys at the Bottom 1F 2W 15 and 12 reps

15 min Stair Climber at the end low pace I think it was level 5 for 10 mins and level 7 for 5.

Nothing was past failure, everything was to failure though. I tried to stay in the mid to high rep range. I felt good and strong today. Didn't use the heaviest weight I have used before just because I feel I need to get a week under my belt and build back up. It was good getting back in there today though.


Its amazing how I feel when I workout compared to when I don't workout. That's why I think I don't take the time off when I need to and I start hurting myself then helping. But damn when I am in there its only me and the weight and head phones on good days. Its just amazing to me... Anyways will be back on later.

[Hazard]

After some time off I'm back and easing into everything. The only thing I've kept up was legs.

Today was chest

Smith press
Hammer strength incline press
Cables

9 sets total - then did abs and left.

My goal is to fill the muscle with blood. I'm not going beyond failure at the moment. Hopefully another few weeks and I'll be back to full HIT once again

[Bio-Active]

I blasted my arms and firearms this morning. Was epic

[RaginCajun]

I blasted my arms and firearms this morning. Was epic

Hell yeah!

What kind of firearms?

[kelkel]

My rc is killing me, ive been doing 20 mins worth of internal and external rotations, all sorts of stretches and its really bad. I don't want to have surgery because so many tell me it doesn't work and the time out.

I think my next option is two weeks off shoulders and chest?

what do you guys think?

can I last 2 weeks with chest and shoulders

I think you should look into prolotherapy. Specifically this type:

Platelet Rich Plasma - Biocellular Renerative Medicine

Made a dramatic difference in a shoulder issue I had some years ago.

[RaginCajun]

I think you should look into prolotherapy. Specifically this type:

Platelet Rich Plasma - Biocellular Renerative Medicine

Made a dramatic difference in a shoulder issue I had some years ago.

i had that done to my elbow a few years ago and helped out

i have also been looking into Graston Technique https://en.wikipedia.org/wiki/Graston_Technique

[Bio-Active]

Hell yeah! What kind of firearms?

ugh darn spell check! Forearms

[DCI]

Legs tonight completely shot them. Did a 10 mins warm up on the threadmill.

Still getting used to this new plate loaded leg press it is a beast I was calculating it out it has 4 arms on it I think you could get 1200lb on it easily enough. I was cracking half that felt weak tbh.

My legs were always a really strong part of my body def have to step up a gear for them and my back. I really am disapointed in my back width and thickness.

[Sfla80]

Shoulders tonight and killed them.

DB press (been a long time for these) 2w 1 f 1 w 1 drop. Still got up 80 with pretty much ease. Got a solid 7 reps. Then 1.5 struggles and then dropped. Barely could lift 55 over my head.

Seated laterals 1 f 1 w 1 drop

Straight set underhand grip ezbar front raise into ezbar uprights.

Behind back cable lateral

Rope pulls

Front and back smith shrugs

[Sfla80]

Legs tonight completely shot them. Did a 10 mins warm up on the threadmill.

Still getting used to this new plate loaded leg press it is a beast I was calculating it out it has 4 arms on it I think you could get 1200lb on it easily enough. I was cracking half that felt weak tbh.

My legs were always a really strong part of my body def have to step up a gear for them and my back. I really am disapointed in my back width and thickness.

I'm the same way dci....back width...but this thread has got me up and going....feeling better about it now. But definitely always my main focus. ROWS!! Lol

[Bodacious]

Nice session Sfla.

[BG]

Hair question....

Do you guys have issues? Im starting to thin quickly, 500mgs of deca with my 180mgs of cyp. Have you guys used anything successfully? I want to run a bit of tren after this but Ill be bald at this rate.
Thanks for replies.