**Marcus's HIT Dungeon**

[NACH3]

Well I'd say "I've got your back" but I think Nach beat everyone to it.

You mad fvker you!

Funny thing is it took me about 5x reading that to figure it out lmfao!

[NACH3]

Back/delts i am going to give a shot to combining these BPs together to get a another days rest! It went very well today so 'chuffed' about that.

Stretching RCs(plates DBs Lacrosse ball) abs

1. Straight arm pulldowns
3 warm ups(10-15)
2w 10/8+ drop 5-6

2. BB Bent over rows
3 feelers 1w(275) 8 drop(225) 6+ drop(same weight - so racked it then back on it) 4+

3. CG Pulldowns
2 feelers 1w 8-10 DD 5/3

4. Seated long bar rows
2 feelers 2w 10/8 drop 4 TUT
DELTS

1. Side laterals cable behind back
3 warm up sets(12+) 2w 10/6-8 Drop 4-5 all partials into 1/4s then no movement

2. Rev flys cables
2w 12-15

3. Face pulls w/long Cambered bar
3w 15+ stacked TUT

4. Rev hammer strength shoulder press
3 feelers 1w TD

Ran the rack w/DB shrugs - 120-->60s holding for 3sec at top of contraction

Weights still done in 48min longer but 2 BPs and I'll cut back on my Ex's maybe 3-4 Max for delts it's just im trying to strengthen the rears(hence the two movements) and long bar seated rows are great for upper back!

[Sfla80]

Back/delts i am going to give a shot to combining these BPs together to get a another days rest! It went very well today so 'chuffed' about that.

Stretching RCs(plates DBs Lacrosse ball) abs

1. Straight arm pulldowns
3 warm ups(10-15)
2w 10/8+ drop 5-6

2. BB Bent over rows
3 feelers 1w(275) 8 drop(225) 6+ drop(same weight - so racked it then back on it) 4+

3. CG Pulldowns
2 feelers 1w 8-10 DD 5/3

4. Seated long bar rows
2 feelers 2w 10/8 drop 4 TUT
DELTS

1. Side laterals cable behind back
3 warm up sets(12+) 2w 10/6-8 Drop 4-5 all partials into 1/4s then no movement

2. Rev flys cables
2w 12-15

3. Face pulls w/long Cambered bar
3w 15+ stacked TUT

4. Rev hammer strength shoulder press
3 feelers 1w TD

Ran the rack w/DB shrugs - 120-->60s holding for 3sec at top of contraction

Weights still done in 48min longer but 2 BPs and I'll cut back on my Ex's maybe 3-4 Max for delts it's just im trying to strengthen the rears(hence the two movements) and long bar seated rows are great for upper back!

Nice nach

Seated long bar...question...what kind of grip.

Palms up or down

[NACH3]

Nice nach

Seated long bar...question...what kind of grip.

Palms up or down

I do palms down as im hitting my upper back... Palms up will activate the Lats more and I had already killed my lats...

I use the elevated seated cable row and very slowly and strictly w/elbows at 90* angle and pull to nipple line or slightly higher(activates rears but moreso Rhomboids teres major/minor(is that right)? Lol anyway im always super sore from them since implementing TUT also

[Sfla80]

I do palms down as im hitting my upper back... Palms up will activate the Lats more and I had already killed my lats...

I use the elevated seated cable row and very slowly and strictly w/elbows at 90* angle and pull to nipple line or slightly higher(activates rears but moreso Rhomboids teres major/minor(is that right)? Lol anyway im always super sore from them since implementing TUT also

Perfect, that's why I asked.

For some reason everytime I do them I will do palms up. Will switch it up next time.

Does the same go for bent over rows...?

[Viking13]

Good work today all^^^^^


Delts and triceps today, man I tell ya, it's hard muttering those words when it used to be just bench, squat or deads day lol

Standing barbell press: working set-165x8+4+2 rest pause. 4-6 seconds eccentric

Strict Seated laterals: working set: 25#x12+to failure

Bent laterals: workin set: 25#x12+to failure

Plate loaded side lateral: working set 9+to failure

5 min break

Banded Tricep pushdowns: working sets: 13 to pos failure- 2nd set 12 to failure+2 drop sets

Yates tricep ext: working sets 85#x8,7 to pos failure ending on negative 4-6 on eccentric

Weighted dips: working set: 25#x8+4+3 rest pause ending on negative 4-6 on eccentric

Smoked. Damn dips weren't even necessary after those fvckin Yates extensions

46 minute, beat you by 2 min Nach lol

[Sfla80]

Nice vikings

[Sfla80]

First time long time legs tonight.

Was not HIT as I was feeling out what was good.

Seated calves 1-45 2 sets of 20, 2-45 I set of 15, 3-45 1 set of 10 dropped 2 times.

Leg press, did not even try more weight. Kept 6 45s on for 3 sets of 15.

Extensions felt good. 1w 3feels 1w (255) triple drop

Lying curls 2 sets medium weight

Seated curls same as above

DB stiff leg dead 2 sets with 60s

Felt good. No issues....tomorrow gym will be strecthing, pt movements and carido

[NACH3]

Perfect, that's why I asked.

For some reason everytime I do them I will do palms up. Will switch it up next time.

Does the same go for bent over rows...?

Actually, if I could Id be doing palms up more(I believe if your not bicep dominate this is fine - I just don't have the ROM for it heavy) but Id still do palms down, regardless(maybe alternate - hits it at a slightly different angle)! Set up - deadlift the weight up from floor and lock it out, then bend/& arch your back into a 45* angle, knees slightly bent and close together(almost touching) - once your locked in that position nothing moves except your arms pulling to your waist line not high up(this actually takes the lats out of the equation) elbows tucked to sides and go... I'll also do a slight static hold to ensure deep ROM and Lats were hit effectively!

[NACH3]

Perfect, that's why I asked.

For some reason everytime I do them I will do palms up. Will switch it up next time.

Does the same go for bent over rows...?

Thsts a good movement(variation) for your lats though! Just think of your back working and what each grip would achieve.... You'll tell right away w/out any weight - just use your back to start the pulling movement and see how different it is and what muscles of the back are being targeted... And just squeeze like crazy lol

[Sfla80]

Thsts a good movement(variation) for your lats though! Just think of your back working and what each grip would achieve.... You'll tell right away w/out any weight - just use your back to start the pulling movement and see how different it is and what muscles of the back are being targeted... And just squeeze like crazy lol

Yeah definitely will try this next week man. Thank you!

[clarky.]

Nach, Viking, Sfla nice sessions there guys.

[clarky.]

Morning guys and girls tri's are sore this morning chuffed. Back the day looking forward to it love it.
Ffs you the weather here is mad some fvcking mad storm hing from across the pond nightmare. Anyway i'll report back the night fellas have a good day and hope yous all have a greak wk end.

[Bio-Active]

Db behind the neck press ups

Db seated incline curls

Hammer strength tri push downs

Reverse bb curls

Cable tri push downs

Db hammer curls

Tri kick backs

Seated preacher curls

30 minutes low intensity cardio and done. Happy Friday

[NACH3]

Morning guys and gals

Happy Friday... Well my back and delts hurt everywhere... Good session, so im pleased w/myself that I could hit the muscles hard, heavy, and intense! Worked well. Also, im looking to cut back to 4days atm and see what kind of progress can be made(im thinking good, b/c my shoulder will have more time to recover and that seems to be how many days I can go without short changing anything... Doesn't feel I did except deads and I missed hypers(wtf)

Anyway have a great w/e and a better Friday!

[almostgone]

Good day, ladies and gents. Last couple of days have been hectic in addition to some unexpected OT and some family stuff. Of. Of course, working all weekend again.
Almost ready to eat, crash, and GET MY DANG LIFT in this evening.


Also, I have all my stuff now to file my taxes, so that will be done soon. Seriously considering buying a few hundred units or so of GH with some of my refund. Just thinking 2-3 iu/day max for 5 on, 2 off. My last run with GH years ago at the low dose was plenty for my purposes.

[NACH3]

Good day, ladies and gents. Last couple of days have been hectic in addition to some unexpected OT and some family stuff. Of. Of course, working all weekend again.
Almost ready to eat, crash, and GET MY DANG LIFT in this evening.


Also, I have all my stuff now to file my taxes, so that will be done soon. Seriously considering buying a few hundred units or so of GH with some of my refund. Just thinking 2-3 iu/day max for 5 on, 2 off. My last run with GH years ago at the low dose was plenty for my purposes.

Hope all is well, AG!

GH... Very nice!

[Sfla80]

Good day, ladies and gents. Last couple of days have been hectic in addition to some unexpected OT and some family stuff. Of. Of course, working all weekend again.
Almost ready to eat, crash, and GET MY DANG LIFT in this evening.

Also, I have all my stuff now to file my taxes, so that will be done soon. Seriously considering buying a few hundred units or so of GH with some of my refund. Just thinking 2-3 iu/day max for 5 on, 2 off. My last run with GH years ago at the low dose was plenty for my purposes.

Ugh very jealous.

Have a good weekend ag

[Bodacious]

Clocking in this Friday morning!

I have back on the menu today. Going to smash the shit out of it. Just got done eating have a few thing to do around the house then its on!

Nice sessions by everyone! Gets me fired up...lol

AG wish I had all of my tax stuff back. We usually book us a trip with our money we get back. Don't know about this year though. I would like to. I like to travel. I am with you this weekend going to have to work myself.

Hope everyone has a good Friday!!!

[novastepp]

Leg workout wasn't what you usually see around here, but I made that bitch look easy.

Pre fatigued with 4 sets of moderate weight extensions supersetted with hammie curls.

Did some glute stretches and flexes to get them fired up.

Performed 4 sets of 20 on squats. The first 2 sets weren't too much of a struggle at all, but on the last two sets I wanted to stop on rep 15, but I knew I could get to 20 and did. Beneficial and enjoyable workout.

I then moved on to Marcus's calf routine. Performed that extremely well seeing as I wasn't as fatigued as usual from legs. Brutal. Its amazing how I can do it properly a few times, but then teh next time or two I can still go up in weight and reps...it takes time to really find your wheelhouse. I think I did last night because I am proper ****ed this morning if you know what I mean. Heating pads on both calves for now.

I hope you all have a great day and weekend, I'll be lurking around for today then its a weekend with the fam bam and the kiddos.

Tear it up!

[krugerr]

Excellent Nova!
Your calves will be fvcking sore tomorrow!! Heat pads and stretching!

Sent from my iPhone using App

[Sfla80]

Morning guy n gals

Went in and did slow cardio and some abs today just to get out of the house.

Have an awesome day everyone

[clarky.]

Nice Bio, Nice session there also Nova .

Bod destroy the fvcker.

[clarky.]

Did back earlier guys it was a no bad session . Pullback

10reps per set

WG PD 3 sets

CG PD 3 sets

Straight arm pd 3 sets

T bar 3 sets

Db row 2 sets

Done.
Don't really know whats up the now guys i felt ok the day but nrg was a bit done again. Going to see the doc and get her to check b12 thyroid Ect.
I've got the endo at the start of may so full bloods will be done then anyway but i think i'll go see the doc and see if she's run some the now.

[clarky.]

Good day, ladies and gents. Last couple of days have been hectic in addition to some unexpected OT and some family stuff. Of. Of course, working all weekend again.
Almost ready to eat, crash, and GET MY DANG LIFT in this evening.


Also, I have all my stuff now to file my taxes, so that will be done soon. Seriously considering buying a few hundred units or so of GH with some of my refund. Just thinking 2-3 iu/day max for 5 on, 2 off. My last run with GH years ago at the low dose was plenty for my purposes.

Save your ££ AG read this
Chinese HGH concerns

a had to mate

[NACH3]

Did back earlier guys it was a no bad session . Pullback

10reps per set

WG PD 3 sets

CG PD 3 sets

Straight arm pd 3 sets

T bar 3 sets

Db row 2 sets

Done.
Don't really know whats up the now guys i felt ok the day but nrg was a bit done again. Going to see the doc and get her to check b12 thyroid Ect.
I've got the endo at the start of may so full bloods will be done then anyway but i think i'll go see the doc and see if she's run some the now.

Nice clarky!

[Viking13]

Deads: working sets: belt less: 420x7 385x8- did the down set for additional hypotrophy purposes

Yates row: working sets: 275x7 275x5 1 sec squeeze and hold at the top until last rep

Weighted chins: working set: 25#x7+3+2 rest pause 4-6 eccentric throughout

Dumbbell pullover: 110x6x2

I did use straps on the first set of deads since I'm done with powerlifting, it's time to preserve my hands, as they've taken a real beating using the hook grip over the years. I prob costed myself a rep or two due to the unfamiliar setup with them.

[NACH3]

Deads: working sets: belt less: 420x7 385x8- did the down set for additional hypotrophy purposes

Yates row: working sets: 275x7 275x5 1 sec squeeze and hold at the top until last rep

Weighted chins: working set: 25#x7+3+2 rest pause 4-6 eccentric throughout

Dumbbell pullover: 110x6x2

I did use straps on the first set of deads since I'm done with powerlifting, it's time to preserve my hands, as they've taken a real beating using the hook grip over the years. I prob costed myself a rep or two due to the unfamiliar setup with them.

Nice session Viliking -

You like preexausting your back... Finishing with deads... Just so the load isn't as heavy yet still getting the same result? Im sure you know about it just thought I'd mention IG after the grip thing...

[Viking13]

Nice session Viliking - You like preexausting your back... Finishing with deads... Just so the load isn't as heavy yet still getting the same result? Im sure you know about it just thought I'd mention IG after the grip thing...

Thank you my brother.

Yea man, I prefer deads at the front of the session given its ability to add better overall mass to the entire body, so I want that energy placed on that movement first to achieve that result.....I hope lol. The load isn't heavy at this point for me, as I try to stay around that 8 rep range, but using the hook grip is tough on the thumbs so I'm trying to limit how much I use it. The straps were nice, just have to get used to using them again.

I do however love to pre exhaust my lats when I have access to a pullover machine and a lat pull down! But alas, I train at home and don't own these pieces, but I plan to soon.......I hope lol.

[almostgone]

Save your ££ AG read this
Chinese HGH concerns

a had to mate

LMAO, that was NOT the kind of GH I had in mind. Thanks for the laugh, Clarky. I needed that!

[almostgone]

Thank you my brother.

Yea man, I prefer deads at the front of the session given its ability to add better overall mass to the entire body, so I want that energy placed on that movement first to achieve that result.....I hope lol. The load isn't heavy at this point for me, as I try to stay around that 8 rep range, but using the hook grip is tough on the thumbs so I'm trying to limit how much I use it. The straps were nice, just have to get used to using them again.

I do however love to pre exhaust my lats when I have access to a pullover machine and a lat pull down! But alas, I train at home and don't own these pieces, but I plan to soon.......I hope lol.

I much prefer lifting at home other than not having a spotter or someone to help me strip plates.

[Bio-Active]

I much prefer lifting at home other than not having a spotter or someone to help me strip plates.

lol I would like someone to help me strip the plates for sure

[Viking13]

lol I would like someone to help me strip the plates for sure

Y'all noticed I didn't post a time today didn't you lol? Because it takes so long to warm up,load plates, strip plates etc., sometimes it seems as taxing as the workout lol.

However, I wouldn't change anything. I love lifting at home and have always been self motivated. Now I don't have anyone trying to chat me up when I have my ear phones in, am not making eye contact, focused on the next set and clearly want to be left alone. I don't miss that shit at all.

[Bio-Active]

Y'all noticed I didn't post a time today didn't you lol? Because it takes so long to warm up,load plates, strip plates etc., sometimes it seems as taxing as the workout lol. However, I wouldn't change anything. I love lifting at home and have always been self motivated. Now I don't have anyone trying to chat me up when I have my ear phones in, am not making eye contact, focused on the next set and clearly want to be left alone. I don't miss that shit at all.

I just don't take my earphones off or make eye contact with anyone at the gym. If you just look mad they won't approach you

[kelkel]

I love lifting at home and have always been self motivated. Now I don't have anyone trying to chat me up when I have my ear phones in, am not making eye contact, focused on the next set and clearly want to be left alone. I don't miss that shit at all.

Absofvcknlutely.

[Viking13]

I just don't take my earphones off or make eye contact with anyone at the gym. If you just look mad they won't approach you

Lmaooo

Bio, if you saw me you'd say "man that guy looks like a jacked Charlie Manson lookin homeless dude that should be selling those papers at the red lights after he got outta prison", but for some reason people want to chat me up about how i lift, what do I eat, what's my fav football team, do you see that girl over there, what's my fav protein, how did you achieve the Charlie Manson homeless chic look.....it's always been some shit no matter what lol

[kelkel]

Hopefully your eyes aren't that crazy....

[BG]

Allright guys and girl, put in a SOLID leg work out. Hit my working set number of reps squatting. Now Im going to change things up, Im going to start 10-7-4 rep range to start, Ive wanted to go heavier for a while but the little back issue set me back. Im going to go with that one week then the next a 20+ rep working set to get my wind up, I gas out at 14 on my working set, 10 easy, to 12 hard, 13-14 pushing for dear life. So I plan on 6 weeks of this then I want a working set of 20 (of my normal weight) with in 3 weeks of going back to HIT.

Legs
Back squats 3 feelers, 1 working of 14 to failure
Platz style leg press, 4 sets
Legs press feet high and wide for hams
Heavy extension
Slow single leg curls
3 different calve exercise


Drove home euphoric, been a while, made me happy. Looking forward to getting back into upper body. Im still sore from back on Wednesday and I didnt go very hard

[Viking13]

Allright guys and girl, put in a SOLID leg work out. Hit my working set number of reps squatting. Now Im going to change things up, Im going to start 10-7-4 rep range to start, Ive wanted to go heavier for a while but the little back issue set me back. Im going to go with that one week then the next a 20+ rep working set to get my wind up, I gas out at 14 on my working set, 10 easy, to 12 hard, 13-14 pushing for dear life. So I plan on 6 weeks of this then I want a working set of 20 (of my normal weight) with in 3 weeks of going back to HIT. Legs 3 feelers, 1 working of 14 to failure Platz style leg press, 4 sets Legs press feet high and wide for hams Heavy extension Slow single leg curls 3 different calve exercise Drove home euphoric, been a while, made me happy. Looking forward to getting back into upper body. Im still sore from back on Wednesday and I didnt go very hard

Good stuff dude!!!!!

[Viking13]

Hopefully your eyes aren't that crazy....

In the gym that's me man hahahahaha.