**Marcus's HIT Dungeon**

[Bio-Active]

I am hitting legs tomorrow and it's going to be epic

[NACH3]

I am hitting legs tomorrow and it's going to be epic

My man!

[BG]

Legs-
Warm up
Back squats- just one working set of 12, pushed very hard
Leg press-I did them close footed, real deep like Platz in this weird ass video* (I had to watch cartoons after to go to sleep)then drop setted x3
Front heavy extensions
Lying heavy ham curls
Calves
Extensions paused

Abs




*
https://www.youtube.com/watch?v=2QX0GISc3Mo

[Bio-Active]

Legs- Warm up Back squats- just one working set of 12, pushed very hard Leg press-I did them close footed, real deep like Platz in this weird ass video* (I had to watch cartoons after to go to sleep)then drop setted x3 Front heavy extensions Lying heavy ham curls Calves Extensions paused Abs * https://www.youtube.com/watch?v=2QX0GISc3Mo

I'm going to do so something similar tomorrow, probably going to start with the plate loaded hack squat machine and then move to the leg press

[novastepp]

Legs- Warm up Back squats- just one working set of 12, pushed very hard Leg press-I did them close footed, real deep like Platz in this weird ass video* (I had to watch cartoons after to go to sleep)then drop setted x3 Front heavy extensions Lying heavy ham curls Calves Extensions paused Abs * https://www.youtube.com/watch?v=2QX0GISc3Mo

I bet those drop sets were murder. I couldn't do more than 1 today, I've got more to do next time. Thanks for posting that workout BG.

P.s. I'm curled up in a blanket now after that video. What did I watch?

[novastepp]

Gotcha bro, just different terminology. I bought a SSB for my home gym several years ago after I partially tore an elbow ligament and squatting was aggravating it. Great bar, def gonna get posterior chain work/front quad work with that bar. I'm considering buying a hack squat or leg press for my gym, it's easier to train alone to failure with those pieces, or I could set the pins in the squat rack and die trying lol

I really REALLY want a leg press or hack squat in m gym at home.

[novastepp]

Guys, is there an optimal foot position to get the most out of doing both the leg press and hack squat? To hit the legs differently?

[Bio-Active]

I really REALLY want a leg press or hack squat in m gym at home.

you train at home?

[Bio-Active]

Guys, is there an optimal foot position to get the most out of doing both the leg press and hack squat? To hit the legs differently?

with the hack squat I keep my feet shoulder width apart but on the keg press I like to do Lots of variation to hit different parts of my legs. Feet close feet far apart and shoulder width. I change it almost each session. The idea is still going to fail and then doing the extra negatives after to finish off the fail

[krugerr]

Guys, is there an optimal foot position to get the most out of doing both the leg press and hack squat? To hit the legs differently?

I vary foot placing on the jack squat. Ours has a very large footplate.
I typically vary between high/close for the outer sweep, and standard squat width for me.

If the feet are too low on the plate, then knees travel too far over the toes, which is never a good in my opinion. Aptly demonstrated by those horrendous "duck" hack squats he was doing in the video above!

Sent from my iPhone using Forum

[almostgone]

For hacks, I always like my feet apart just a smidge wider than my shoulders and my feet high up on the platform. I do my hacks in my angled leg press, but that's what feels most natural to me (or it did )

[NACH3]

Morning all

I love the feeling of back squatting now man I can't say it enough lol(obviously right) my legs never felt this way after a w/o in a long time! Either taking a day off(or hitting calves/with arms) that way I can be sore for a wk again if not longer b/c I will do that calf w/o if it kills me)!!

Have a great w/e fellas!

[novastepp]

you train at home?

Yes. Thanks for the input on foot position as well. I ask because I see guys do leg press and hacks during the same workout and I can only assume that is because it will hit the legs differently in some way.

[novastepp]

I vary foot placing on the jack squat. Ours has a very large footplate. I typically vary between high/close for the outer sweep, and standard squat width for me. If the feet are too low on the plate, then knees travel too far over the toes, which is never a good in my opinion. Aptly demonstrated by those horrendous "duck" hack squats he was doing in the video above! Sent from my iPhone using Forum

I don't leg my knees go over the toes for sure. Thanks for the reply.

[novastepp]

For hacks, I always like my feet apart just a smidge wider than my shoulders and my feet high up on the platform. I do my hacks in my angled leg press, but that's what feels most natural to me (or it did )

Thanks for the reply. I'm thinking if I get to g back for a leg session I will keep a lower foot position in leg press, which I loved. Then a higher slightly wider position on hacks.

[Bio-Active]

Yes. Thanks for the input on foot position as well. I ask because I see guys do leg press and hacks during the same workout and I can only assume that is because it will hit the legs differently in some way.

that is exactly right

[NACH3]

Legs-
Warm up
Back squats- just one working set of 12, pushed very hard
Leg press-I did them close footed, real deep like Platz in this weird ass video* (I had to watch cartoons after to go to sleep)then drop setted x3
Front heavy extensions
Lying heavy ham curls
Calves
Extensions paused

Abs




*
https://www.youtube.com/watch?v=2QX0GISc3Mo

Platz's plantar flexion(flexibility) is something very special!!

[BG]

Platz's plantar flexion(flexibility) is something very special!!

Yes indeed ! I wasnt even close to it, but was trying to accomplish the same thing.

[Sfla80]

Destroyed arms this morning

Tris

Close grip smith 2w 1f 1w (235) dd

Ez bar incline skulls 1f 1w dd

Single arm dB overhead 2w

Rope pull downs 1w 3d

Bis

Bent over iso curls heavy 2f 1w (50s little too heavy) dd

Incline dB curls 1w dd

Straight set dB hammers into close grip Ez bar (no need for drops here)

Going to feel this tomorrow...felt great today.

[Bio-Active]

Hack squats 2 warm 2 working sets to fail on the positive reps and then 6 more forced negatives

Leg press press same as above no warm ups though

Leg extension 5 forced negs after fail

Leg curls

Weighted lunges but not much was left in the tank

25 minutes low intensity cardio to get legs stretched back out. Really going to feel this later

[Sfla80]

And tonight I ruin all the weeks hard work lmao.

Once in a life time concert my wife got tickets for me.

Most of you wouldn't care for it and maybe not even know who he is.

But GARTH BROOKS tonight.

He has sold more albums then any other artist including Micheal Jackson.

This will probably be his last tour....and I missed out few months ago to travel to see him.

I'm stoked! Gonna drink, eat, and just enjoy this to the max!

[Bio-Active]

And tonight I ruin all the weeks hard work lmao.

Once in a life time concert my wife got tickets for me.

Most of you wouldn't care for it and maybe not even know who he is.

But GARTH BROOKS tonight.

He has sold more albums then any other artist including Micheal Jackson.

This will probably be his last tour....and I missed out few months ago to travel to see him.

I'm stoked! Gonna drink, eat, and just enjoy this to the max!

Enjoy the show brother. He was here not long ago and the show was amazing!!

[Sfla80]

Enjoy the show brother. He was here not long ago and the show was amazing!!

U went? I have seen his shows on DVD (not the same I know) but amazing. He has a DVD of his central park concert was crqzy

[NACH3]

U went? I have seen his shows on DVD (not the same I know) but amazing. He has a DVD of his central park concert was crqzy

My Aunt and Mother just went to see him in Cali... Said it was the best show they've seen in a long time - lots of older stuff - encore for another hour after leaving the stage first etc

Enjoy it man! I love Garth's old stuff(all of it)

[Bio-Active]

U went? I have seen his shows on DVD (not the same I know) but amazing. He has a DVD of his central park concert was crqzy

I went

[NACH3]

Hack squats 2 warm 2 working sets to fail on the positive reps and then 6 more forced negatives

Leg press press same as above no warm ups though
BLeg extension 5 forced negs after fail
Leg curls
Weighted lunges but not much was left in the tank
25 minutes low intensity cardio to get legs stretched back out. Really going to feel this later

You must have had a partner to go into 6 negs?! I bet it was fvkin brutal but awesome?!

[Sfla80]

My Aunt and Mother just went to see him in Cali... Said it was the best show they've seen in a long time - lots of older stuff - encore for another hour after leaving the stage first etc

Enjoy it man! I love Garth's old stuff(all of it)

Encore for an hour.....awesome

[NACH3]

Encore for an hour.....awesome

Yep came back out and lit it back up they said!

[Bio-Active]

You must have had a partner to go into 6 negs?! I bet it was fvkin brutal but awesome?!

Yeah i am using a partner now cause it is the only way to do those negs

[clarky.]

Hi guys did shoulders and traps the day.

Seated db side raises 1 working 1 drop

Standing db side raises 1 working 1 drop a side

Seated db press 1 working 1 drop

Rev db fly 1 working 1 drop

Rev fly cable 3 sets

BB shrugs 3 heavy sets

Behind back BB shrugs 1 working DD

Done.
It was a good session fellas.

[Bio-Active]

Hi guys did shoulders and traps the day.

Seated db side raises 1 working 1 drop

Standing db side raises 1 working 1 drop a side

Seated db press 1 working 1 drop

Rev db fly 1 working 1 drop

Rev fly cable 3 sets

BB shrugs 3 heavy sets

Behind back BB shrugs 1 working DD

Done.
It was a good session fellas.

Nice workout... I think i am going to start incorporating the db press the way Yates shows it in his video. No lock out at the top

[NACH3]

Nice workout... I think i am going to start incorporating the db press the way Yates shows it in his video. No lock out at the top

I never like(d) to lock out my elbows on any shoulder pressing... It keeps the tension on the muscle constantly(once locked it's really wasted movement) unless working on tri strength...

Which would be better off on a chest day w/bands(imho) to make the lockout harder and get that synergistic effect with your tri strength! Mostly PLs do this moreso... But another way to also strengthen your tris(and that last part of the lockout)

[Bio-Active]

I never like(d) to lock out my elbows on any shoulder pressing... It keeps the tension on the muscle constantly(once locked it's really wasted movement) unless working on tri strength...

Which would be better off on a chest day w/bands(imho) to make the lockout harder and get that synergistic effect with your tri strength! Mostly PLs do this moreso... But another way to also strengthen your tris(and that last part of the lockout)

I also like the way he talks about coming inside at the top the motion

[NACH3]

I also like the way he talks about coming inside at the top the motion

Right! Makes lots of sense! He never wasted a rep nor did any wasted movements in his lifts...

[NACH3]

Fueling up for arms today(RC/R shoulder is very sore snd tight) it's gonna take a little warning up(plus it's raining here that never helps) lol

[Sfla80]

Saw this for all the home goers that are tight on space

[NACH3]

Arms tore the shit outta those fibers!!! Fvkin a my arms hurt and feel like their literally going to rip right outta 'ma skin' <---(Clarky)
Stretching abs RCs(really tight fought with the pain today so incorporated TUT on CG bench(that movement is starting to hurt) walking on incline
Bis

1. Oly bar curls(little wider than shoulder width)
2warm ups - 2 feelers 1w 5 TD(same weight x2) 4+/2-3 drop 4(slightly higher than wanted but a great set

2. Preachers off back incline
Feeler 1w 5-6(2forced into a Neg) drop 4(2forced into neg) drop 3(2forced into a neg) that was real painful!

3. CG cable(EZ bar)
1w DD

4. Hammers
Ran the rack(3-4 different weights) heavy to light
1w TD x2
Tris
1. CG bench(smith) this really started to hurt my rear delt(deep inside) implemented TUT
4 feelers(went light) 1w(275 TUT) 8 DD(225 TUT) 6+/4+

2. Lying tri DB ext(palms facing)
1w 5+ drop 3 drop 2

3. DB KICKBACKS
2w high end reps 12+

4. Pushdowns EZ bar
Feeler 2w(stacked) DD

Weights done in 48min(longer but definitely did the damage) Im still shaking very badly and my arms are spasming/jumping all over the place haha

[novastepp]

Great sessions today everyone. Thanks for sharing the tips. My whole body freaking kills. I'm off today and I may be off tmr too. Haha.

[almostgone]

And tonight I ruin all the weeks hard work lmao.

Once in a life time concert my wife got tickets for me.

Most of you wouldn't care for it and maybe not even know who he is.

But GARTH BROOKS tonight.

He has sold more albums then any other artist including Micheal Jackson.

This will probably be his last tour....and I missed out few months ago to travel to see him.

I'm stoked! Gonna drink, eat, and just enjoy this to the max!

Although not a huge G. Brooks fan, my wife is a country and old school bluegrass fan. On the other hand, I am not. So, up in the house while she's listening to her music, it sounds like a Skoal commercial and according to her, when I'm in the shop lifting, she says iit sounds like a virgin sacrifice/blood ritual is happening.
Anyway, enjoy yourself, Sfla.

[Bio-Active]

Great sessions today everyone. Thanks for sharing the tips. My whole body freaking kills. I'm off today and I may be off tmr too. Haha.

You are doing it right