**Marcus's HIT Dungeon**

[i_SLAM_cougars]

First time I tried to bench press today since I ruptured a disc in my neck neck about 6 weeks ago. Didn't go well.
Got 135 up once, barely. So I lost 2.5 inches on my right arm (all tricep) and about 200lbs on my bench press. Wow...

Thank God the rest of my body hasn't suffered like that.

Back to Arms, Legs (with no squats), Back (with no deads) routine

[NACH3]

It was an abscess where a root canal was. So they had to make a good size cut in the gums and go in and fix it. Hopefully. Surgeon said about a 60-70% chance of long term success.

Damn, doesn't sound to F-in nice.., Hope it does work out!

[NACH3]

Legs Haz you SOB! :-p I can't even walk my quads got hammered with wide stance hacks... Great stuff!

seated Calves not the routine but went heavy
2 warm ups ^ end reps 2w 12/8 drop 4-6

Wide stance Hacks all reps were paused at bottom
Pyramided up to 10plates(5 aside)
2 heavy sets of 4-5 w/forced reps(I just igot a trainer to spot me) Dropped 3x(2 with same weight) avg'd about 3-6 per drop except last one got maybe 2-3 then fell out the damn machine

Leg press
2w 12+/8+ non-lock -- locked it for 10sec then got 5-6

Stiff legged deads
Pyramided up to 225 10+ 2w sets

Walking lungesthe smiths were being utilized of course
DBs length of gym 2x of failing b4 - 2x the length of a basketball court -- I collapsed after these lol


leg Extthese 2working sets is really a 1w+RP as my time is very short between these sets 20sec Max
2w 12+/8-10 holding static squeeze for 3sec then partials into 1/4s

Lying leg curlsthe concrete set in after the ext's and leg curls - legs are super heavy and fvking beat
2w 12+(holding squeeze 3sec) slow eccentric movement(4-6sec)/6+ drop 3

Fvking fried guys great session for legs again! Weights done in 43min - my legs are literally shaking just typing this seated haha
@ HAZ - thx for the w/o today - when I saw 6sets of hacks I almost puked in my mouth

[Hazard]

Lmao! Legs need to be hammered....

[NACH3]

Lmao! Legs need to be hammered....

They were thx brotha! I see I wasn't going as hard on legs... It's very easy to do sometimes - I got this now! My mind wasn't strong enough before.... That's all changed...

I'll look back on my past traumas(and making thru that) this shouldn't be close, but in reality, it really is... At least when it comes to the mindset, imo!

[Sfla80]

Walking lunges length of bball court?!?! Fvk me lol

[Bodacious]

It was an abscess where a root canal was. So they had to make a good size cut in the gums and go in and fix it. Hopefully. Surgeon said about a 60-70% chance of long term success.

Damn good luck big guy!!! Sounds painfull.

[Bodacious]

Walking lunges length of bball court?!?! Fvk me lol

Yea that's where I got lost also... fxck that. I would have died right there. I do walking lungs sometime to about half court and back lol

[NACH3]

Walking lunges length of bball court?!?! Fvk me lol

I actually said that(fvk me) every step of the way

[novastepp]

Back workout including biceps, pullback. "Normal" volume stuff, no failure yet.

Close grip pull dens. 3 sets of TUT for 8-10.
Straight bar Lat pushdowns. Focusing on flexing and slow negatives. 2 sets of higher rep but outs.
Barbell rows. Focused on contractions and static holds. 3 sets of 10.
-those sets ended when I thought I had 1-2 reps left in the tank each set.

Ez curl, three sets hitting 8-12 reps each focusing on the negative and the peak contraction.
Hammer curls and forearm exercises; 3 sets.

Pullback using some different angles , rep ranges, and exercises.
Ugh

[novastepp]

Nach, Effin-A Cotton!!

[almostgone]

It was an abscess where a root canal was. So they had to make a good size cut in the gums and go in and fix it. Hopefully. Surgeon said about a 60-70% chance of long term success.

I fvcking hate root canals. The last one I had done, they did the root canal, gave it a week or so with a temporary crown, put on the new crown, and then about 2 months later blammo! Massive pain in that tooth again. They drilled through the new crown and said they had missed one of the roots because my tooth had an extra root/nerve.
Royally p!ssed me off because they charged me full price for both procedures.

[BG]

Chest-
Incline dumbbells-first time I did these in over a month, felt good, only went to 85lbs, going to take it real easy and stay here for a while
Flat db's-just 3 sets
Flat bench-1 plate,1 and a quarter high reps felt good, 2 plated a little unsteady but no pain
Peck deck

Abs
2.5 miles cardio

***** work out but felt good to be doing chest again. Im really starting to think my shoulder issue is the way I sleep on it. Im going to work on this all this week. Weighed in, since cutting 5 weeks or so ago, fasting 2 days, then finally dropping sugar 2 weeks ago Im down 7lbs, Im really starting to feel and look good. Im very content with the way things are going right now. Im having a little issue with taking to much pre-work out, I need to nip this in the butt.

Keep grinding boys !

[kelkel]

I fvcking hate root canals. The last one I had done, they did the root canal, gave it a week or so with a temporary crown, put on the new crown, and then about 2 months later blammo! Massive pain in that tooth again. They drilled through the new crown and said they had missed one of the roots because my tooth had an extra root/nerve.
Royally p!ssed me off because they charged me full price for both procedures.

That's simply rude.

[Sfla80]

Don't get me started on dental work lol.

Had 6 teeth pulled one time....

One was impacted in my pallet...and went up an inch into sinus cap. Was in serious pain for 1.5 weeks.

Kel only had one absess before and they worked on me for about 3 hrs straight. I puked and passed out lol.

Needless to say I hate dentist with a passion

[kelkel]

Don't get me started on dental work lol.

Had 6 teeth pulled one time....

One was impacted in my pallet...and went up an inch into sinus cap. Was in serious pain for 1.5 weeks.

Kel only had one absess before and they worked on me for about 3 hrs straight. I puked and passed out lol.

Needless to say I hate dentist with a passion

Yeah it's lovely stuff. My lip's been too swollen to lift it up and see the stitches. Doc cautioned me not to so I don't tear them. Still swollen up alongside my nose as well. By feel the stitches seem to go for about 2 inches. Can't comprehend why such a long cut is necessary though.

[Sfla80]

Yeah it's lovely stuff. My lip's been too swollen to lift it up and see the stitches. Doc cautioned me not to so I don't tear them. Still swollen up alongside my nose as well. By feel the stitches seem to go for about 2 inches. Can't comprehend why such a long cut is necessary though.

What made the absess....usually it's the using a straw or smoking....or is that just the dry socket

[almostgone]

That's simply rude.

Honestly, it hurt my feelings almost as much as my wallet.

[clarky.]

Morning guys and girls, i did back last night the place was mad i was intending to do bi's or legs but no chance.

T bar 3 sets chest on pad

Db rows 3 sets

Seated row 3 sets wide grip straighr bar more upper back

^^^^ 3 sets palms facing more lats

Both rows were seated machine

BB rows 3 sets

Cardio 10min

Good wee session back is nice and sore this morning, i'll be doing bi's the night and am not giving a fvck how man ppl are there.
I'll report back the night fellas.

[DCI]

Great work out Clarky and Nach.

Re dental work I have had 9 teeth pulled 5 being baby teeth that had crazy long roots and all my wisdom teeth pulled. They are absolutely horrific getting them pulled tbh. Was a like a murder scene as I was awake for them to be pulled and they had to slice open my gum not a good thing was close to fainting.

Not sure if I want to do chest or shoulders tonight but will decided later.

My legs are killing me at the mo tho.

[Bio-Active]

Db side lateral raises drop sets holding at the top as long as I could. No warm up right to it 2 working sets running the rack

Bb reverse grip front lateral raises

Upright rows

Cable side raises superset db shrugs

Reverse peck deck

30 minutes cool down cardio and done

[krugerr]

Did chest on tuesday, smashed it hard.

Swapped the Incline and Decline around, so that I decline bench first.
I feel this is better for me, no pain in my shoulders, no popping or clicking. It allows me to go heavy as fvck on it, then lighter on the dumbells for incline. Makes this easier to spot too.

1) Bench Press - Decline
2) Dumbell fly - flat
3) Dumbell press - Incline
4) Dumbell fly - Incline

[kelkel]

What made the absess....usually it's the using a straw or smoking....or is that just the dry socket

Neither one of them for sure. Simply a couple decades old root canal that abscessed at the top of the implanted post. Swelling's down a bit today. I can feel my lip.

[Bodacious]

Morning fellas! Clocking in again. Its cold as hell here in Va!! I don't think our heat pump has cut off in two days. Damn thing is running with its tongue out.

I think everything on me is a little sore arms, chest and legs are just plan worthless right now. Today is a active rest day. Going in for some stretching, core work and some light cardio.Hopefully it will be short.

Hope everyone has a good day!

[Bodacious]

Kel that's always good you can feel your lip....lol...

Dental work sucks!!

Hope your doing a little better.

[novastepp]

Did chest on tuesday, smashed it hard.

Swapped the Incline and Decline around, so that I decline bench first.
I feel this is better for me, no pain in my shoulders, no popping or clicking. It allows me to go heavy as fvck on it, then lighter on the dumbells for incline. Makes this easier to spot too.

1) Bench Press - Decline
2) Dumbell fly - flat
3) Dumbell press - Incline
4) Dumbell fly - Incline

I have a similar setup. I am able to hit declines so hard, that the rest of my chest lifts are puny weight to get to failure. Its great.

[DCI]

I've made my mind up its a boulder shoulder session tonight gonna hit them hard may even pre exhaust but I'll make that up as I go to the gym.

[novastepp]

I just wanted to share something with you all, something you know, but I wanted to share my experience.

I am nearing the end of what many call "a bulk". I am eating more, still clean, but I am adding fat. I have been trying to gain slowly, but my body is fighting back at this point and I need to cut some of the fluff. I was 226 this morning, and was hoping I could get up to 230...but it may be more fat than not.

Here's my point... I have weighed this much before, and it was ~6 years ago. However, here is the big difference. I may have even had the same lean muscle mass and the same amount of lean mass to fat ratio, but...

I look better this time than I did last time and here's why: H.I.T.

Period. I have rounder shoulders, my calves are seriously growing weekly, and my chest is filling out...and I have lats that I can spread. Same amount of muscle, but it is bigger and fuller. Big ****ing difference.

So although I may have weighed this much before, and maybe even been a tad stronger, I look better and have a denser musculature than I EVER have.

I don't even have all aspects of HIT down yet, but I have been working very hard on nailing it down, and even as I begin to reduce my bodyfat down for a few months...I will still be training HIT, and making that kind of progress.

This stuff really works, even for someone with almost 10 years of experience, I am changing my body with this type of training. Thank you all very much for the ongoing assistance and support.

[Sfla80]

Shoulders today.

Reverse hammer press 3w 1f 1w dd

Leaning dB side lats 1f 2w 1d

Reverse grip dB front raise 2w

Ez bar uprights 1w dd

Super set behind back cables into face pulls

1 set front and back smith shrugs

[Sfla80]

Few pics. Trying to see if I notice a change. I'm stronger then ever. Bf is still kinda high. And don't know how to pose for delts lol. But anyways thought I would share

[novastepp]

Few pics. Trying to see if I notice a change. I'm stronger then ever. Bf is still kinda high. And don't know how to pose for delts lol. But anyways thought I would share

Lookin good! Great definition and good size there too!

[Sfla80]

Lookin good! Great definition and good size there too!

Thanks nova!

[NACH3]

SFLA you've got great delts... Awesome separation and they are surely poppin!! Sick caps!

[NACH3]

Rest day for me... I need it! Legs defo got hammered! They don't really feel like going one in front of the other haha - im just eating all day long

[DCI]

Few pics. Trying to see if I notice a change. I'm stronger then ever. Bf is still kinda high. And don't know how to pose for delts lol. But anyways thought I would share

Dis like. Lol, looking big man great size and def you big bastard ha esp after all your health concerns

[NACH3]

Few pics. Trying to see if I notice a change. I'm stronger then ever. Bf is still kinda high. And don't know how to pose for delts lol. But anyways thought I would share

Just to say it again you look great brother! Really are building some serious tissue(I think that you taking the time you did for health reasons has actually propelled you forward)... you basically primed your body slowly now hitting it HIT style - your going to GROW(well keep growing that is)

Sfla, next time try to just angle angle yourself or do a straight on pose like Marcus is doing in his avi(I can get my R hand to do that I my R side) FFS... I think a relaxed pic of you just standing turned to one side(not a full side profile) but your delts will pop just standing there - the separation will be extremely noticeable

Posing is a W/o in itself... to stop the shaking on static holds... Whew! Try it for for 5minutes you'll be drenched lol

[Hazard]

Just to say it again you look great brother! Really are building some serious tissue(I think that you taking the time you did for health reasons has actually propelled you forward)... you basically primed your body slowly now hitting it HIT style - your going to GROW(well keep growing that is) Sfla, next time try to just angle angle yourself or do a straight on pose like Marcus is doing in his avi(I can get my R hand to do that I my R side) FFS... I think a relaxed pic of you just standing turned to one side(not a full side profile) but your delts will pop just standing there - the separation will be extremely noticeable Posing is a W/o in itself... to stop the shaking on static holds... Whew! Try it for for 5minutes you'll be drenched lol

I try to pose for 5-10 minutes after every workout. With exception to leg day sometimes

[NACH3]

I try to pose for 5-10 minutes after every workout. With exception to leg day sometimes

Have you gotten much better controlling yourself holding poses longer than when first started?

[Hazard]

Have you gotten much better controlling yourself holding poses longer than when first started?

Yes but it's still tiring as fvck lol

I'm working on getting the poses correct also so it's frustrating as shit

[clarky.]

Quick bi session the night fellas still pullback

Seated db curl 3 sets

Incline db curls 3 sets

Db preacher 2 sets then 3 neg

Drag curls 4 sets Smith

Cable curls 3 sets high pulley To the head

Cable curls 3 sets