**Marcus's HIT Dungeon**

[Bio-Active]

Mines extremely tight all the time, a lot of it is in the glutes. You would be surprised rumble rolling the glutes how much it relaxes the lower back, But ive been doing a lot of arching over the roller all the way down to the bottom of my sine to get flexibility into my back and also it will help to push the bulged disc back in.

I find it hard no matter how strict I am at the movement is dead's, it kills me and if I do them all I do is one plate a side which is a womens weight but with bent over rows I lock my back into position and I can row some fair weight 3 wheels a side is easy for me and doesn't bother me one bit even if I go heavy my form is super strict and no issues in my back so that's why I do a lot of thickness movements and also if you have thickness it turns dark when you turn sideways, worse thing in the world is you disappear when you turn sideways

I am waffling again but yes Bo roll all over the quads, lower back, hips, inner quads, lats and traps and also do the arching and get some flexibility into your back, do plenty of those lying on your front and pressing up with your hands while your hips are on the floor, arch the fuk out of it for 30 secs at a time 5-0 times at a time with 1 min rest.

Thanks alot brother always appreciate your experience. I do lots of stretching for the lower back last legs etc but haven't tried the rolling. In going to give it a go and see if it helps loosen me up. Sometimes after training that low back will be uncomfortable all day long. I know its the muscle not the disc cause I know the difference now. I'll give it a go tomorrow

[RaginCajun]

Back this morning, felt good so hit it hard Warmed up and did a lot of stretches BB bent over rows 3 warm up sets 2 working sets to failure seated cybex single pulls 2 feel sets 1 working set to failure close grip pulldowns 2 feel sets 1 working set with 2 drops straight arm pull downs 2 working sets higher end reps weighted reps 2 sets failure rolling the back afterwards and all good

There you go ya cheeky cvnt!

[RaginCajun]

Mines extremely tight all the time, a lot of it is in the glutes. You would be surprised rumble rolling the glutes how much it relaxes the lower back, But ive been doing a lot of arching over the roller all the way down to the bottom of my sine to get flexibility into my back and also it will help to push the bulged disc back in. I find it hard no matter how strict I am at the movement is dead's, it kills me and if I do them all I do is one plate a side which is a womens weight but with bent over rows I lock my back into position and I can row some fair weight 3 wheels a side is easy for me and doesn't bother me one bit even if I go heavy my form is super strict and no issues in my back so that's why I do a lot of thickness movements and also if you have thickness it turns dark when you turn sideways, worse thing in the world is you disappear when you turn sideways I am waffling again but yes Bo roll all over the quads, lower back, hips, inner quads, lats and traps and also do the arching and get some flexibility into your back, do plenty of those lying on your front and pressing up with your hands while your hips are on the floor, arch the fuk out of it for 30 secs at a time 5-10 times at a time with 1 min rest. ps Oh and stop eating like a girl, don't take offence, eat like a freak and you will be one, eat like a mouse and you will never put anything on. Hit everything hard and 24/7

I am in the same boat in regards to tight glutes. It definitely affects the lower back as I have a few issues with that. I think it is also directly affecting my left hammy from the crooked pelvis with all the tight muscles pulling on it.

[marcus300]

I am in the same boat in regards to tight glutes. It definitely affects the lower back as I have a few issues with that. I think it is also directly affecting my left hammy from the crooked pelvis with all the tight muscles pulling on it.

Try and rumble roller, its painful but so good just like a deep tissue massage, get the black one. I also get my lady to walk up and down both sides of my spine to crack it back in which helps a lot but the puncher marks from the high heels do hurt for days.

JK about the heels

[Bodacious]

Morning guys/gals!!!

Back is super sore and tight as hell, I to am going to foam roll before working out today myself. I never really rolled my glutes out. I am going to give this a try Marcus. I have legs on the menu this morning. Not for sure if I am going to pre exhaust them before had or not.

Hope everyone has a good day!!!

[Bodacious]

Try and rumble roller, its painful but so good just like a deep tissue massage, get the black one. I also get my lady to walk up and down both sides of my spine to crack it back in which helps a lot but the puncher marks from the high heels do hurt for days.

JK about the heels

lol..

[RaginCajun]

Try and rumble roller, its painful but so good just like a deep tissue massage, get the black one. I also get my lady to walk up and down both sides of my spine to crack it back in which helps a lot but the puncher marks from the high heels do hurt for days.

JK about the heels

haha, bring it! just can't have a fat heifer with heels!!!

i use a lacrosse ball and a piece of pvc pipe, hurts like bloody hell!

[marcus300]

haha, bring it! just can't have a fat heifer with heels!!!

i use a lacrosse ball and a piece of pvc pipe, hurts like bloody hell!

Excellent tool to use those balls really hit the point and you can really break down the scar tissue and fibers

[NACH3]

Excellent tool to use those balls really hit the point and you can really break down the scar tissue and fibers

Man the first time I used a lacrosse ball I tightened up instead of letting it do its job - needless to say I started w/a tennis ball in my rears and scapula in my bad shoulder - can use a lacrosse ball now but I need to buy a rumble roller w/the spikes(I use the one my work has everyday -

Never rolled my glutes real well but I arch the hell outta my body/back to put that pressure on

Just finished my 3rd meal since 430am - arms today then legs to restart my rotation

[marcus300]

Man the first time I used a lacrosse ball I tightened up instead of letting it do its job - needless to say I started w/a tennis ball in my rears and scapula in my bad shoulder - can use a lacrosse ball now but I need to buy a rumble roller w/the spikes(I use the one my work has everyday -

Never rolled my glutes real well but I arch the hell outta my body/back to put that pressure on

Just finished my 3rd meal since 430am - arms today then legs to restart my rotation

When you come across some pain with the baseball don't roll it, just hold it on the area and let it relax the muscle for few mins before rolling it out

[kelkel]

I've got to buy one. My back is always tight. Office chair kills me more than working out!

[NACH3]

When you come across some pain with the baseball don't roll it, just hold it on the area and let it relax the muscle for few mins before rolling it out

That's finally what I've been doing just letting it sit in that spot big man - I try for 5min+ but it definitely loosens me up - what a difference than trying to roll it out - Fvk me that was some pain lol

[marcus300]

That's finally what I've been doing just letting it sit in that spot big man - I try for 5min+ but it definitely loosens me up - what a difference than trying to roll it out - Fvk me that was some pain lol

I like the pain, makes you feel alive

[NACH3]

I like the pain, makes you feel alive

Haha knew that was coming - sure does... Just gotta breath

[marcus300]

Haha knew that was coming - sure does... Just gotta breath

Depends if the air pipe is open

[NACH3]

Depends if the air pipe is open

Lmfao... You sick twisted Fvk

[marcus300]

Lmfao... You sick twisted Fvk

That's what you would say if I was spotting you,

[RaginCajun]

When you come across some pain with the baseball don't roll it, just hold it on the area and let it relax the muscle for few mins before rolling it out

that's what i do, and i feel a 'pop' when it somewhat releases. i feel that the tight muscle just rolls over it

[novastepp]

Appreciate all the info on rolling and working the knots outta the back. I have to do it daily and its a bitch especially when the DOMS sets in.

Duffin has a few vids where he explains that to properly warm up for squats, emphasis must be placed on glute activation...which many overlook. Like Kel said, its the sitting and work posture that needs adjusting before proper training.

[marcus300]

Appreciate all the info on rolling and working the knots outta the back. I have to do it daily and its a bitch especially when the DOMS sets in.

Duffin has a few vids where he explains that to properly warm up for squats, emphasis must be placed on glute activation...which many overlook. Like Kel said, its the sitting and work posture that needs adjusting before proper training.

Ive watched all Duffins videos, he is gifted

[marcus300]

Mr and Mrs Marcus workout

5 mins - Kettlebell swings going straight into
5 mins sumo kettle bell squats

I was fuked

[NACH3]

Mr and Mrs Marcus workout

5 mins - Kettlebell swings going straight into
5 mins sumo kettle bell squats

I was fuked

Great for conditioning - does she do the Biathlon(for comps) for KBs, Marcus?

[NACH3]

Arms ok - I wasn't working hard enough lately b/c today was epic and fvkin heavy!!
Stretching abs RC ex's rolling(ball/rumble roller) more stretching

Straight Oly Bar Curls
3 warm ups 2feelers
1w(135) 4+RP/1 drop(115) 4 drop +RP/1.5 drop(95) 2+ partials

DB Preachers off incline
1w(50s) 5+2forced reps drop(45s) 4+ 3forced 2negs drop(42.5) 2+ 3 forced into 2negs - super pumped and my biceps felt like lava inside

Incline curls
1w +RP+RP+RP lovely pain

Hammer curls
1w(50s) 7 TD - all included partials into 1-4s into no movement - best bicep work I've done in a long time felt strong

Triceps
CG Bench Smith
3 warm ups 2 feelers
1w(315) 8 drop(275) 4 drop(275) 2

Weighted Dips I love these and am pretty strong on them
1w(3 45s attached) 6 TD(a plate at a time) 2plates 3+ 1plate 2+ 1plate again 1-2 Tris exploded

Hammer strength and hammer grip pushdowns - short head
3 feelers 1w(175) almost stacked 7 drop 4 drop 2+

EZ Bar Pushdowns
1w(stacked) 5 drop 4 drop 2 drop 2-3

Weights done in 42min and it was a blaster of a session drank a whole GL of water too feeling full lol

Attachment 162068

Attachment 162069


Holding some water but things are starting to come along - any comments or suggestions besides eating more

Btw - if I add any cardio atm I'll drop weight so that's something I'll start in the next wk or so(walking on steepest incline) obviously waist isn't where I want atm but im not stopping eating as Ive done before

[marcus300]

Great for conditioning - does she do the Biathlon(for comps) for KBs, Marcus?

No she just keeps fit and use many training styles

[marcus300]

Arms ok - I wasn't working hard enough lately b/c today was epic and fvkin heavy!!
Stretching abs RC ex's rolling(ball/rumble roller) more stretching

Straight Oly Bar Curls
3 warm ups 2feelers
1w(135) 4+RP/1 drop(115) 4 drop +RP/1.5 drop(95) 2+ partials

DB Preachers off incline
1w(50s) 5+2forced reps drop(45s) 4+ 3forced 2negs drop(42.5) 2+ 3 forced into 2negs - super pumped and my biceps felt like lava inside

Incline curls
1w +RP+RP+RP lovely pain

Hammer curls
1w(50s) 7 TD - all included partials into 1-4s into no movement - best bicep work I've done in a long time felt strong

Triceps
CG Bench Smith
3 warm ups 2 feelers
1w(315) 8 drop(275) 4 drop(275) 2

Weighted Dips I love these and am pretty strong on them
1w(3 45s attached) 6 TD(a plate at a time) 2plates 3+ 1plate 2+ 1plate again 1-2 Tris exploded

Hammer strength and hammer grip pushdowns - short head
3 feelers 1w(175) almost stacked 7 drop 4 drop 2+

EZ Bar Pushdowns
1w(stacked) 5 drop 4 drop 2 drop 2-3

Weights done in 42min and it was a blaster of a session drank a whole GL of water too feeling full lol

Attachment 162068

Attachment 162069


Holding some water but things are starting to come along - any comments or suggestions besides eating more

Btw - if I add any cardio atm I'll drop weight so that's something I'll start in the next wk or so(walking on steepest incline)

Looking good,

how you feeling and how does the muscle feel and look?

[NACH3]

Looking good,

how you feeling and how does the muscle feel and look?

I feel good now, Marcus just trying to cram as much food in atm
Muscle feels hard as fvk and most dense yet - one of the regulars went to shake my hand and out his arm on my traps/back area and said holy fvk your like a rock under there(had a sweatshirt on lol)

Other than feeling like I'm gonna pop im good - I just realized I can push harder than I had been(sure shoulder hurts bad) but I can push harder - I proved it today to myself - after last night I was thinking this so now Id say my mind is in a good spot... No more going thru motions

[RaginCajun]

Mr and Mrs Marcus workout

5 mins - Kettlebell swings going straight into
5 mins sumo kettle bell squats

I was fuked

i love those type of workouts!

makes your heart want to choke you!

[NACH3]

i love those type of workouts!

makes your heart want to choke you!

Especially for time... It's madening

[Bodacious]

Looking solid Nach!!!

Hell yea!!

Arms ok - I wasn't working hard enough lately b/c today was epic and fvkin heavy!!
Stretching abs RC ex's rolling(ball/rumble roller) more stretching

Straight Oly Bar Curls
3 warm ups 2feelers
1w(135) 4+RP/1 drop(115) 4 drop +RP/1.5 drop(95) 2+ partials

DB Preachers off incline
1w(50s) 5+2forced reps drop(45s) 4+ 3forced 2negs drop(42.5) 2+ 3 forced into 2negs - super pumped and my biceps felt like lava inside

Incline curls
1w +RP+RP+RP lovely pain

Hammer curls
1w(50s) 7 TD - all included partials into 1-4s into no movement - best bicep work I've done in a long time felt strong

Triceps
CG Bench Smith
3 warm ups 2 feelers
1w(315) 8 drop(275) 4 drop(275) 2

Weighted Dips I love these and am pretty strong on them
1w(3 45s attached) 6 TD(a plate at a time) 2plates 3+ 1plate 2+ 1plate again 1-2 Tris exploded

Hammer strength and hammer grip pushdowns - short head
3 feelers 1w(175) almost stacked 7 drop 4 drop 2+

EZ Bar Pushdowns
1w(stacked) 5 drop 4 drop 2 drop 2-3

Weights done in 42min and it was a blaster of a session drank a whole GL of water too feeling full lol

Attachment 162068

Attachment 162069


Holding some water but things are starting to come along - any comments or suggestions besides eating more

Btw - if I add any cardio atm I'll drop weight so that's something I'll start in the next wk or so(walking on steepest incline) obviously waist isn't where I want atm but im not stopping eating as Ive done before

[Bodacious]

I feel good now, Marcus just trying to cram as much food in atm
Muscle feels hard as fvk and most dense yet - one of the regulars went to shake my hand and out his arm on my traps/back area and said holy fvk your like a rock under there(had a sweatshirt on lol)

Other than feeling like I'm gonna pop im good - I just realized I can push harder than I had been(sure shoulder hurts bad) but I can push harder - I proved it today to myself - after last night I was thinking this so now Id say my mind is in a good spot... No more going thru motions

Been said many times in here and you already know this but the mind is very powerful.

[GirlyGymRat]

No she just keeps fit and use many training styles

I like Mrs Marcus training

[NACH3]

Looking solid Nach!!!

Hell yea!!

Thx Bod... Waist looks like sh!t atm but I can get that squared away rather quickly - but not im not making that mistake again(I panic and not trying to do that) - I'll just start cardio slowly...

[Sfla80]

Very solid nach!!

What's waist size anyways that u aren't happy with

[NACH3]

Very solid nach!!

What's waist size anyways that u aren't happy with

Thx Sfla!

I just like it to look better(more defined) but it's really not that big a deal - I know it'll come off w/cardio so im cool(it's more of a mind fvk w/me lol

[novastepp]

Great back workout.

Straight bar Lat pushdowns. Kind of a warm up, kind of the first lift. Never went to failure on these before, never began my workout with them either. Moderate weight. Three sets and went to very close to failure on the last set. Will go full failure into drops next time, had to feel these out and get the heavy form right.

Close grip, palms facing pull downs. After warm ups and feelers I hit 8 reps until failure. Second working set was for 5 at failure with a drop failing on the 4th

Double DB rows. I'm in between DBs now, so I failed at a higher rep range, but still did it. Failed at 12 the first set. Then went back at it and got 7 holding the last rep until my lower back basically exploded.

DB shrugs. Higher reps. Three sets of 30. Slow controlled and my form wavered on that third set.

I wanted to hit biceps too, and I had, hands down, THE BEST ****ING BICEP WORKOUT EVER!!

Ez curl. After warmups and two feeler sets, I was ready. I performed 5 full curls, then my wife helped me with 3 assisted reps until I had nothing left. Then I had her perform a resisted negative, where she was pushing down on the bar while I resisted as much as possible and I did 2 of those. Then I dropped and performed 3 reps then she helped me with 2 assisted reps and another 1 resisted negative then 1 regular negative which was nothing. Best bicep workout I have ever done.

Finished with standing DB curls. I did 7 reps to failure on my right arm and 6 on the left, then dropped for 4 on both arms.

Done and done.

[almostgone]

Ok, it's been too long between working too much, wrecking the truck, and the stomach bug. Still have zero energy, but drinking a coffee laced shake and headed to the shop here in a bit.

[NACH3]

Ok, it's been too long between working too much, wrecking the truck, and the stomach bug. Still have zero energy, but drinking a coffee laced shake and headed to the shop here in a bit.

Go crush it, AG!!!

[Bodacious]

Go crush it, AG!!!

X2....kill it!!

[almostgone]

Ok, this is ridiculous. I get my shot tomorrow and I'm going to see if I can get a quick appointment with the Dr. As soon as I start to warmup, I had to make a mad dash for the house. Stomach is awful tight and a little distended. Beginning to wonder if I have a bit of food poisoning.
Will have a go at it again tomorrow.

Edit: Sorry about this guys and gals. I'll get back to EOD lifting ASAP. This is just demotivating as fvck. Been eating an extra cup of plain Chobani yogurt for.the past few days but hasn't seemed to help. Very frustrating.

[Sfla80]

Damm ag get better man.

Been there recently :/