**Marcus's HIT Dungeon**

[clarky.]

Man..... No one has walked by offering shoveling service. I hafta start shoveling soon..... Now I'm pissed lol.

I told my neighbor to go fvck himself a couple months ago so he didn't snowblow the sidewalk for me hahahaha

..

[clarky.]

Did delts/traps earlier it was a good session fellas. Warm up and stretching seated side raises.

Pre ex
Seated db side raises 2 sets

Standing/leaning db side raises 1 working DD

Seated db press 1 working 1 drop

Rev db fly 1 working 1 drop

Cable rev fly 2 sets

BB shrugs 1 working +rp 1 drop

Behind back shrugs 1 working DD

done.

Ok leaning side raises i never stopped at all. Did one side then straight on to the other same with the working and DD side delts were on fire.
Db press was a slight decrees in weight so a bit sh!t there but still good burn going on.

Rear delts were on fire with them cables love them and traps got fvcked up haha.

[Sfla80]

Did delts/traps earlier it was a good session fellas. Warm up and stretching seated side raises.

Pre ex
Seated db side raises 2 sets

Standing/leaning db side raises 1 working DD

Seated db press 1 working 1 drop

Rev db fly 1 working 1 drop

Cable rev fly 2 sets

BB shrugs 1 working +rp 1 drop

Behind back shrugs 1 working DD

done.

Ok leaning side raises i never stopped at all. Did one side then straight on to the other same with the working and DD side delts were on fire.
Db press was a slight decrees in weight so a bit sh!t there but still good burn going on.

Rear delts were on fire with them cables love them and traps got fvcked up haha.

Killer clarky...

[NACH3]

Did delts/traps earlier it was a good session fellas. Warm up and stretching seated side raises.

Pre ex
Seated db side raises 2 sets

Standing/leaning db side raises 1 working DD

Seated db press 1 working 1 drop

Rev db fly 1 working 1 drop

Cable rev fly 2 sets

BB shrugs 1 working +rp 1 drop

Behind back shrugs 1 working DD

done.

Ok leaning side raises i never stopped at all. Did one side then straight on to the other same with the working and DD side delts were on fire.
Db press was a slight decrees in weight so a bit sh!t there but still good burn going on.

Rear delts were on fire with them cables love them and traps got fvcked up haha.

Nice session, Clarky!!

I too, love to start with leaning side laterals and just go... I'll stop to rest when I'm dead... But man those are a killer! Into partials then 1/4s then no movement it's great!

[clarky.]

Killer clarky...

Thank mate.

Nice session, Clarky!!

I too, love to start with leaning side laterals and just go... I'll stop to rest when I'm dead... But man those are a killer! Into partials then 1/4s then no movement it's great!

Aye lol right down to nothing and you get ppl looking at you as if your fvcking daft and can't do side raises hahaha. Because you've fried them and they don't see what you have just done they see you strugling to get it half way up (kel's going to have fun) and think wtf lol cvnts.

[NACH3]

Thank mate.



Aye lol right down to nothing and you get ppl looking at you as if your fvcking daft and can't do side raises hahaha. Because you've fried them and they don't see what you have just done they see you strugling to get it half way up (kel's going to have fun) and think wtf lol cvnts.

Lmfao... That made me LoL!

[Hazard]

Alright..... Shoveling is done. A kid knocked on my door as I was getting ready. He was maybe 14-15 years old. Soft spoken and kinda scared..... Asked if he could shovel my property to make some extra money. He started my sidewalk and I went out and joined. He was a good kid but could hardly shovel. He was trying though lol. He was breathing heavy as shit. Gave him $25 for the 15' he did and his friend almost shit LMAO

I heard the kid that helped me say "ur standing there watching me. Go knock on some doors and get workin....." His friend just turned and walked away lol.

We actually had a blast doing it. The fiancé cleaned the car and I put my sis to work shoveling since she's in show prep again lol. Our property is clear.... Like it never showed. My neighbors have a thin layer of snow and ice since their snowblowers couldn't cut low enough.

Fvck both of them

[Sfla80]

Epic arm workout this morning (might be mental or the 25mg of tne either way destroyed it.

I'm gonna post my working weights so I have a visual of increase if u guys don't mind.

Smith close grip 2 warm 1f 1w (240) DD

Incline ez bar skulls 1f 1w (85) 1d

Ez bar push down 2f 1w (180 2 slots from whole stack) then triple drop

Cable kick backs 2w

Bis

Bent over iso curl 2f 1w (45) DD

Incline db curl 1f 1w (35) 1d

Hammer db ran the rack here. 1w 50s down to 25s

Close grip ezbar cables 1 w DD

Finished with some hanging knees, rope crunch, and side bends.

Was a great workout and very intense!!

The anti inflammatory for the knee is masking the issue cause I've been feeling pretty good. Long day yesterday it was very sore but when I went to do hanging knees I jumped up....and there the pain was.

[Sfla80]

And I don't know how u guys r doing it....it's freezing here....40s

But at least it looks like this

[Hazard]

And I don't know how u guys r doing it....it's freezing here....40s But at least it looks like this <img src="http://forums.steroid.com/attachment.php?attachmentid=161511"/>

U suck lol

[Igifuno]

Son of a bitch. Here's in front of my place and this is after two rounds of shoveling. Bloody Mary's being made and headed back out soon!

[NACH3]

Yeah it's high 50s here lol :-p

That looks like so much fun tho.. I just know how miserable I'd be if I did have to shovel(but once you start it's usually ok(Igi had the right idea) an still has work cut out for em)

Haz that's funny - sis is in show prep = layer up and get to shoveling

[Igifuno]

Hell yeah, cardio tiiiiime. Haz fav thing in the world.

The HAW went from coffee to bloodies on .05 seconds. I'm down. I'd really like to not go into work tomorrow but I'm pretty sure I will.

[GirlyGymRat]

Might have to steal this....

Me too!

[krugerr]

My brother came and spotted me for this. done in 40 minutes

Shoulders & Calves

Dumbell Shouder Press
*18kg x 15 light, warm up.
*18kg x 15 light, warm up.
*38kg x 6, and 2 forced. 

Cable Side Raise
*10kg x 15, light, slow with a 1/2 second isometric hold on each rep
*10kg x 15, light, slow with a 1/2 second isometric hold on each rep
*14kg x 8, heavy, 5 forced reps, 5 negatives

Rear Pec Dec
*27kg x 12, slow, isometric hold on each rep
*27kg x 12, slow, isometric hold on each rep
*55kg x 8, slow, forced with 2 negatives, dropset to 41kg and repeat.

Shrugs
*60kg x 12, slow, controlled
*60kg x 12, slow, controlled
*140kg x 6, dropset to 100kg then 60kg, rest pause.

Standing Calf Raise
*14kg x 15 reps, warmup and stretch
*27kg - 6-8 reps, forced, imediately into 20 flat calf raises, repeated 5 times until I saw black.

[GirlyGymRat]

Man..... No one has walked by offering shoveling service. I hafta start shoveling soon..... Now I'm pissed lol. I told my neighbor to go fvck himself a couple months ago so he didn't snowblow the sidewalk for me hahahaha

Hmmm. Nice to have friends with front end plows and snow blowers. I've seen pics. That just a ton of snow....the upside is it's a great workout! Just not sure where you put all the white stuff!

[novastepp]

Clarky, Sfla, Krug, and...Haz and Igi, great sessions. Really raising the bar.

I'm hoping to get chest in when I put my daughter down for a nap. I just ate, let's see how my timing is today.

[novastepp]

Did delts/traps earlier it was a good session fellas. Warm up and stretching seated side raises. Pre ex Seated db side raises 2 sets Standing/leaning db side raises 1 working DD Seated db press 1 working 1 drop Rev db fly 1 working 1 drop Cable rev fly 2 sets BB shrugs 1 working +rp 1 drop Behind back shrugs 1 working DD done. Ok leaning side raises i never stopped at all. Did one side then straight on to the other same with the working and DD side delts were on fire. Db press was a slight decrees in weight so a bit sh!t there but still good burn going on. Rear delts were on fire with them cables love them and traps got fvcked up haha.

And Clarky I was thinking abut this, but maybe the reason the weight was a tad lighter for presses was the destruction of the seated and leaning side raises? Perhaps Prefatigued a bit more than you thought! Either way, brutal session.

[BG]

I'm starting to get worried.....

Snow drifts are crazy high. There hasta be a consistent 4' of snow on the sidewalk. No one has come by to offer their snow blowing service. I may have to actually shovel tomorrow :-(

I lucked out, kid came by I gave 20$ to help, then my neighbor came by, 20 mins awesome !

[BG]

Alright..... Shoveling is done. A kid knocked on my door as I was getting ready. He was maybe 14-15 years old. Soft spoken and kinda scared..... Asked if he could shovel my property to make some extra money. He started my sidewalk and I went out and joined. He was a good kid but could hardly shovel. He was trying though lol. He was breathing heavy as shit. Gave him $25 for the 15' he did and his friend almost shit LMAO

I heard the kid that helped me say "ur standing there watching me. Go knock on some doors and get workin....." His friend just turned and walked away lol.

We actually had a blast doing it. The fiancé cleaned the car and I put my sis to work shoveling since she's in show prep again lol. Our property is clear.... Like it never showed. My neighbors have a thin layer of snow and ice since their snowblowers couldn't cut low enough.

Fvck both of them

Lmao just read this post, worked out for us !

[BG]

Hmmm. Nice to have friends with front end plows!

I bet. Friends with benefits is always nice.

[NACH3]

Hell yeah, cardio tiiiiime. Haz fav thing in the world.

The HAW went from coffee to bloodies on .05 seconds. I'm down. I'd really like to not go into work tomorrow but I'm pretty sure I will.

That's a good sign Igi

[Bio-Active]

Chest day

Flat press 1 warm 2 working sets to fail with 5 pause forced reps taking the neg on each one as slow as I could

Hammer strength incline press same as above but no warm up

Peck deck forced reps as well with pause at the peak of the contraction

Cable crossovers to finish it off

30 minutes low intensity cardio and done

Today is football and my daughters first softball practice for spring season gonna be a great day

[kelkel]

strugling to get it half way up

Nope, I'd never pick on someone's personal issues. Wouldn't be right.

Just not sure where you put all the white stuff!

We need to talk.

[NACH3]

Nope, I'd never pick on someone's personal issues. Wouldn't be right.





We need to talk.

Kel hasn't missed a beat lol

[NACH3]

I bet. Friends with benefits is always nice.

In more ways than one!

[novastepp]

Got the chest session in.

Decline BB: 8, which was all I freaking had, and I was lucky because I wanted to rest pause and then drop so I was able to. Rest paused and got 2 and finished on the negative. Drop for 3, finished on the negative. Clarky, rest pause into drop was great, thanks for the idea.

Slight incline DB: as I said last time, the weight drops quite a bit, but I was able to get 8 and ended on the negative dropped to the 25 pounders hahaha, and got 5 and ended on the negative. Chest was torched.

Needed to hit shoulders today too and I went with seated DB press for 7, stood to get some forced negatives and did 3.

Did leaning DB raises, 2 working sets to hit positive failure.

Then incline DB raises to change the resistance curve, went with TUT and did two working sets back to back for each side.

Great, quick session.

[novastepp]

Chest day Flat press 1 warm 2 working sets to fail with 5 pause forced reps taking the neg on each one as slow as I could Hammer strength incline press same as above but no warm up Peck deck forced reps as well with pause at the peak of the contraction Cable crossovers to finish it off 30 minutes low intensity cardio and done Today is football and my daughters first softball practice for spring season gonna be a great day

Awesome session, Bio. I would love to have a pec deck.

[novastepp]

In more ways than one!

Hahaha!

[Bodacious]

Kel hasn't missed a beat lol

That man never does... funny as hell...lol

[NACH3]

Arms went in feeling like meh... Came out like a boss! blasted them fvkers!
Stretching abs rolling RC ex's(kept my 5lv plates with me...
Bis
Alt'g DB curls heavy
1w 4+ a 5th(but was losing form) drop 3+ drop 3+RP/1

Incline DB curl
1w 8+ drop 4-5 - oh nice and pumped

One arm hanging preachers loving these
1w 6ish+ 2forced into neg drop 4+ 2forced into a neg drop 2+ 2forced into neg

DB Hammer Curls ran rack
1w 50s 7 dropped---> 27.5 avg 2-4 + partials into 1/4s then no movement
Tris

Smith CG bench
3 warm ups 3 feelers
1w(315 starting to push more when shoulder allows) 5ish drop(275) 4+ drop(225) 3-4 tris exploded **ALL TUT**

Skull crushers
2w(105) 10+/6+ ---> into CG press after for about 4-6 each to burn em out more b4 oushdowns

EZ attach Pushdowns was still quite strong on these
2w(stacked) 10+/8ish
After 2w set I DD and implemented TUT(to stay in the higher rep range w/out too much volume

Hammer strength neutral grip preacher pushdowns guts the shirt head magnificently
1w DD higher end reps

Weights done in 42min(CG bench slowed me up) but after bis it had only been 17mins
Very good session - my arms feel like they have hot molten rods as muscles in there great stuff guys! I'll be paying for this tomorrow

[Hazard]

Went sleigh riding with my daughter and sis..... She's a daredevil! For being just 4 years old she was flying down the hill like a champ.

[NACH3]

Got the chest session in.

Decline BB: 8, which was all I freaking had, and I was lucky because I wanted to rest pause and then drop so I was able to. Rest paused and got 2 and finished on the negative. Drop for 3, finished on the negative. Clarky, rest pause into drop was great, thanks for the idea.
Slight incline DB: as I said last time, the weight drops quite a bit, but I was able to get 8 and ended on the negative dropped to the 25 pounders hahaha, and got 5 and ended on the negative. Chest was torched.
Needed to hit shoulders today too and I went with seated DB press for 7, stood to get some forced negatives and did 3.
Did leaning DB raises, 2 working sets to hit positive failure.
Then incline DB raises to change the resistance curve, went with TUT and did two working sets back to back for each side.
Great, quick session.

In bold... When starting HIT... I was playing around with RPs into drops(which is a great beyond failure protocol) for chest - I don't see the main point in implementing this w/chest only b/c of the possibility of injuring yourself... It's a lot of weight w/no spot and IMHO DROP SETS are your best protocol... Arms/shoulders(lateral raises etc etc) then try it... It's a great beyond failure method but go in with a plan on using either RPs or drops... When your more comfortable try hitting your working set + RP into a drop - arms are great for RPing imho... Plus w/unilateral ex's you can give yourself forced reps into negatives - even better just giving my opinion - as back(main mass builders/compound movements etc)/& chest are hard w/out a spotter to go into RPs... Can you sure! I think drop setting w/out a partner is a better protocol(w/chest & back) just my humble opinion(we're all different)

Edit** when you say ending on a negative - you really haven't gone into any forced reps yet so true failure hasn't been reached(it's very close) but now that negative isn't tearing those fibers any deeper unless your reaching true positive failure first... Just something I noticed.. Your better off dropping the bells then going directly into your drop set(s) depending on rep range... Make sense?

Nice session

[GirlyGymRat]

Back BIc

50 ball crunches

1 min planks x 3 (last one was tough on lwr back)

High Mt Lat pulldown

Seated Lat pulldown

Seated overhead pull down (this machine doesn't like smaller bodies- like my elbows are digging into pads)

Seated Rear delt flys

Angle delt DB flys

Two arms cable flys with rotation

One hand DB rows

Alt bicep DB curls

Preacher curls

High mt bicep curls

40 minutes stair master

Feel good

[Hazard]

For chest I prefer forced reps followed by a drop and then followed with a static hold with negative pressure (Ian inspired) - this fries my chest beyond belief.

*edit* ^^^^ can't do this without a partner

[novastepp]

In bold... When starting HIT... I was playing around with RPs into drops(which is a great beyond failure protocol) for chest - I don't see the main point in implementing this w/chest only b/c of the possibility of injuring yourself... It's a lot of weight w/no spot and IMHO DROP SETS are your best protocol... Arms/shoulders(lateral raises etc etc) then try it... It's a great beyond failure method but go in with a plan on using either RPs or drops... When your more comfortable try hitting your working set + RP into a drop - arms are great for RPing imho... Plus w/unilateral ex's you can give yourself forced reps into negatives - even better just giving my opinion - as back(main mass builders/compound movements etc)/& chest are hard w/out a spotter to go into RPs... Can you sure! I think drop setting w/out a partner is a better protocol(w/chest & back) just my humble opinion(we're all different) Nice session

Wow man, thank you for the input. It's great to have everyone give their opinions on ways to tweak a workout. Even though I had a great session, I see how a few small difference could make a big impact next time.

Next time, I'll give these thoughts a go and let you know how they go. I'll have to remember to load the bar in such a way that it's ready for drops.

Thanks, Nach.

[NACH3]

Wow man, thank you for the input. It's great to have everyone give their opinions on ways to tweak a workout. Even though I had a great session, I see how a few small difference could make a big impact next time.

Next time, I'll give these thoughts a go and let you know how they go. I'll have to remember to load the bar in such a way that it's ready for drops.

Thanks, Nach.

Yeah it's not like my way is perfect but I definitely do not shy away from Marcus' way and theory! It's proven lol

Like Haz stated its a necessity to have a partner(& one who knows how you move and when to start stepping in)to get that negative pressure and forced reps into negatives.... IV I have a spotter they don't get how to apply the negative pressure and that can and will injure you if not done properly but it's by far the best fvking feeling on chest I've ever had... I live forced reps into negs(surely my favorite beyond failure protocol)!

[novastepp]

Edit** when you say ending on a negative - you really haven't gone into any forced reps yet so true failure hasn't been reached(it's very close) but now that negative isn't tearing those fibers any deeper unless your reaching true positive failure first... Just something I noticed.. Your better off dropping the bells then going directly into your drop set(s) depending on rep range... Make sense? Nice session

Right. I ended on a positive rep that was literally crawling up. I could not have performed another...on my own. So I do the negative. Not every set I do works out this way, but occasionally it does.

In other words, I will not be able to complete another positive rep, I may be able to do a partial press, but I figure it is more constructive to perform a nice 4-5 second negative rather than try a rep that will fail.

Honestly, that is a huge question for me, is that right? Should I bust my guts on a half press that fails, or do a nice slow negative if the rep prior was a nightmare and was all I had?

[clarky.]

And Clarky I was thinking abut this, but maybe the reason the weight was a tad lighter for presses was the destruction of the seated and leaning side raises? Perhaps Prefatigued a bit more than you thought! Either way, brutal session.

Aarrrg a don't know nova, i was a bit fvcked tbh after side delts lol but i don't think so. It was just one of them days we all have them nova.

[novastepp]

For chest I prefer forced reps followed by a drop and then followed with a static hold with negative pressure (Ian inspired) - this fries my chest beyond belief. *edit* ^^^^ can't do this without a partner

I was so damn jealous of that workout when you posted it. I would love someone to properly push down on the bells after I'm fried.