**Marcus's HIT Dungeon**

[NACH3]

Attachment 162115

Touche'

[NACH3]

Morning all,

I have chest today... I needed those days off - slept great - feel refreshed and ready to get back at it!

Hope everyone had a great w/e!

[Bodacious]

Morning guys/gals!

Been a good weekend here so far. Just going to take today off from the weights. I am going to go in and do some yoga (lol) with my wife and her friends. Hot yoga at that. Here I am 6'5 240 probably going to be wired but I need to stretch. More than likely it's going to kick my ass.

Hope everyone has a good Sunday! !!

[Bio-Active]

Nice to see you guys still smashing it. Hit chest hard this morning... Still gaining

[hawk14dl]

Good mornin all.

I've missed numerous pages, just don't have the time to keep up on here. Glad to see you guys still getting it.

I'm probably taking today off. Had a softball tournament yesterday, we were short one outfielder and i played center. I ran way too damn much.

Oh! And i got asked what i was on by a guy i used to play with. That was a great feeling. I told him "im on some of that hard ****in work". Lol

[NACH3]

Chest
Stretching RC ex's abs more stretching(ststic & dynamic)

Incline DB press
3warm ups 3 feelers
1w(120s) 7 2forced 2negs drop 3 + RP/1.5

Incline smith press
3 feelers
1w 4 drop 5 same weight(RP) 2(almost had to rack short but got it up)

Incline flys threw up in my mouth a lil after these
2warm ups 2 feelers / was torched already
1w(80s) 7 drop 5 +RP/1-failed on 2nd attempt

Decline Hammer strength press
1w(3plates aside) 5 drop 4 drop(same weight) 2

Pec dec
3w higher end reps(10+) holding squeeze for 3sec

Good session - weights still going up and stronger later in sequence when changed
Weights done in just under 50min -- was lacking a lil NRG though I slept great the past 2 nights -

[Java Man]

Doing lower body today to finish off my "whole body get back into it" routine then I will start a normal split on Tuesday but not going HIT yet. Will keep it medium weight, reps 10-15, 2 or 3 sets each pyramiding UP instead of down. That seems to be what works for me when coming off a layoff. The weights with which i can do 10-15 reps for several sets is increasing dramatically every time I go in. I'm trying to find my 1RM right now too, on everything, so I can gauge how much real strength have lost. Can't do that with 10-15 reps.

I usually rest on sundays and just kick back but I'm fired up about getting back in the gym regularly and back to my normal routine so I'm going.

[Java Man]

Chest
Stretching RC ex's abs more stretching(ststic & dynamic)

Stretching Is something I don't do often enough. I'm going to stretch today too and incorporate it into my regular routines. Thanks for that. I feel pretty tight lately all over.

[Kenny357]

I'm on page 12. I have a separate tab open just to hold my spot. Been reading up every chance I get but I'm assuming it will take me awhile to catch up. Still, I feel like I get something from every page.

[RaginCajun]

I'm on page 12. I have a separate tab open just to hold my spot. Been reading up every chance I get but I'm assuming it will take me awhile to catch up. Still, I feel like I get something from every page.

You will get something from every page!

This thread is so great in so many ways

This type of eye popping training will take you to the next level

[NACH3]

Stretching Is something I don't do often enough. I'm going to stretch today too and incorporate it into my regular routines. Thanks for that. I feel pretty tight lately all over.

It takes me longer to stretch and & do ab work before I start the weights(as Kel has mentioned it really does loosen your lower back up and so will strengthening your abs help with low back pain - plus it gets the blood pumping nicely) it takes me longer to stretch, abs, etc than it does with weights lol -

[Bio-Active]

It takes me longer to stretch and & do ab work before I start the weights(as Kel has mentioned it really does loosen your lower back up - gets the blood pumping nicely) it takes me longer to stretch, abs, etc than it does with weights lol -

Ab work? Why bother? Just concentrate on your cor with each lift. I haven't worked abs in years

[Roger11]

Marcus, you ever done a 3 week bulk short burst cycle?

Did you achieve much in 3 weeks?

Im looking at a time frame of 3 weeks.

[almostgone]

I'm almost excited. Finished up one other project at work last night and will be back on a schedule tomorrow! EOD lifting again, finally! Going in early tonight to wrap up a few loose ends.

[NACH3]

Ab work? Why bother? Just concentrate on your cor with each lift. I haven't worked abs in years

I've always done core work... and my abdominal wall has been cut through 6x... But that's a great thing Bio I wish I didn't but I do... Plus it helps loosen up my back as well -

[Bio-Active]

I'm almost excited. Finished up one other project at work last night and will be back on a schedule tomorrow! EOD lifting again, finally! Going in early tonight to wrap up a few loose ends.

good for you man. Life really gets I. The way of what we live doing. Hit that iron hard

[Bio-Active]

Your abdominal wall hasn't been cut through 6x either lol - that's a great thing Bio I wish I didn't bug I do...

I'm just giving you a hard time. Some people need to work them to get them to pop. My nutrition keeps the. Showing and they are deep enough. I do focus on bracing them and keeping the core tight when I lift though so I'm sure it helps

[NACH3]

I'm just giving you a hard time. Some people need to work them to get them to pop. My nutrition keeps the. Showing and they are deep enough. I do focus on bracing them and keeping the core tight when I lift though so I'm sure it helps

I didn't mean to word it like that - ^ I edited -

Lol I know your busting balls and I couldn't agree more that bracing has helped a ton in power and helps me keep/stay tight throughout...

[Java Man]

Ab work? Why bother? Just concentrate on your cor with each lift. I haven't worked abs in years

Neither do I, but they feel sore after I train core. I don't know how they look because I have not seen them in over a decade.

[Java Man]

i actually started HIT today again. I feel ready. I was using the 60lb dumbbells and got 4 clean reps and one sloppy one. Before I took my layoff I was using 75's for 1 or 2 reps so I figure I can handle it now. Strength is almost back to normal and I don't feel like the walking dead in a body cast the day after a workout anymore. It's go time./

[marcus300]

Marcus, you ever done a 3 week bulk short burst cycle?

Did you achieve much in 3 weeks?

Im looking at a time frame of 3 weeks.

Yes ive done a 21 day cycle, it was extremely high dosage and would not recommend it to anyone due to the high amounts used, they were not needed and I wasn't competing just experimenting. Results were great but did do a 8 week prime beforehand.

If your looking at a short cycle I would start around 4 weeks to 6 weeks but without a doubt at least 6-8 week prime beforehand - doesn't have to be a high dose

[NACH3]

Morning all... Hope everyone had a good w/e!

Hit my upper chest hard yesterday... Deep dull ache across the whole pec(especially upper)! I'm thinking arms or delts/& traps... We'll see what's feeling good and what's not later

Have a badass day

[NACH3]

Has anyone spoke to Clarky? Hope he is doing well!

[Bio-Active]

Has anyone spoke to Clarky? Hope he is doing well!

Your right haven't seen him? Hope everything is ok

[marcus300]

Has anyone spoke to Clarky? Hope he is doing well!

I've spoken to him and he's going through some problems, I'm sure he will be back when things get easier for him.

[NACH3]

I've spoken to him and he's going through some problems, I'm sure he will be back when things get easier for him.

Damn... I sure hope everything is ok!! I figured you and or AG had heard from him...
Thx for the update Marcus and if you speak to him tell him we were asking for him, please!

[Bodacious]

Thanks for the update Marcus on Clarky.

Hope everyone had a good weekend. I feel off my diet bad this weekend. Time to get back after it today. Chest on the menu today. Just more upset with my self than anything because I know better and I drunk way to much beer all weekend. I don't even drink a lot of beer. So not for sure WTF happen to me. Past is the past time to get it.

I said last week I was on week 6 of my HIT miss counted this week here is week 6 then I am pulling back for a week.

Hope everyone starts there week off good.

[Sfla80]

Finally back in the gym...had about a week off. Been sick as a dog and working my ass off.

Bad day yesterday. Wife's bday and today is first day back to work after materinty. We dropped thw son off at her parents, so she was upset and we had a pretty bad arguement. Shit was said by both. Just not a good day....not even sure how tonight will pan out.

Shoulders tonight, was good but head was 100% there.

Reverse pec/Dec pyramid up...got a new weight here though.

Reverse hammer press new weight here also

Leaning db laterals medium weight

Cable front raise straight into behind back laterals

Rope face pulls

Hammer shrugs

Probably 35mins weights done

[almostgone]

Headed to the shop for arms.

[Bodacious]

Headed to the shop for arms.

Kill it AG!!!

[Bodacious]

Chest is getting sore already tonight. This is week 6 of 6 of my HIT. It's taking a toll for sure. Think next time I will do 5 week. Starting to have some pain in my left shoulder. I went up on my weights today on flat DB press and incline DB press to what I used on cycle. So that made me feel pretty good. This could have been what bothered my should though.

Anyways...

I hope everyone is doing good!!!

[NACH3]

Just wanted to say I had given myself another rest day(kinda had no option) migraine creeped up on me and started vomiting today - was real nauseous but been eating on some soup now - added chicken and rice to it...

AG good to see you heading to the shop! I sensed some gittiness on the way

[almostgone]

Seated d'bell curls-2 w/u, Work-5+,drop,2+,drop,2+,drop,2+ and 3 cheat w/ slow 5 count neg
Incline d'bell curls- 2 w/u, Work-4+,drop,2+,drop,2+ and 2 cheat reps w/ a 5 count hold about 2/3 way into rep and then a slow 10 count negative. Very weak after this.
Close grip cable curls- 5 reps with a 10 count negative on each rep. Biceps ruined at this point.
Close grip Smythe press- 2 w/u, Work-5, drop,2,drop,2+.
Triceps pressdown w/ bent handle- 1 w/u, Work-2,drop,5,drop,3+ and 1 rep of negative only for a slow 10 count. Misjudged my working weight at beginning but it happens sometimes.
D'bell skulls- Work-6+,drop,3+

Absolutely wiped out but very happy. One of those very good lifts where I fully appreciated my mouthpiece and Nose Tork.
Will get in biceps stretching on break. I was too spent to even attempt it post lift.

45 minutes.

[marcus300]

Mr and Mrs Marcus Kettlebell workout

15mins total time -

1st 5 mins - kettlebell swings
2nd 5 mins - wide stance goblin squats
3rd 5 mins - kettlebell swings

fuked, I'm out of shape, no cardio stamina at all but trying to increase further. Pace was fast but slowed down towards the end, form good but had to correct a couple of times due to exhaustion or me being a fat cvnt, not sure which one

[almostgone]

Mr and Mrs Marcus Kettlebell workout

15mins total time -

1st 5 mins - kettlebell swings
2nd 5 mins - wide stance goblin squats
3rd 5 mins - kettlebell swings

fuked, I'm out of shape, no cardio stamina at all but trying to increase further. Pace was fast but slowed down towards the end, form good but had to correct a couple of times due to exhaustion or me being a fat cvnt, not sure which one

I suffer from the latter condition. In the South, we refer to it as "calorically challenged".

[marcus300]

I suffer from the latter condition. In the South, we refer to it as "calorically challenged".

I guess the latex suit didn't help me one bit

[almostgone]

I guess the latex suit didn't help me one bit

I hear you. Maybe I need to get my wife to fasten a gagball in so I can't eat as often?

[marcus300]

I hear you. Maybe I need to get my wife to fasten a gagball in so I can't eat as often?

Your such a redneck lol gagball lmfao

shake nearly came up laughing

[Java Man]

Chest is getting sore already tonight. This is week 6 of 6 of my HIT. It's taking a toll for sure. Think next time I will do 5 week. Starting to have some pain in my left shoulder. I went up on my weights today on flat DB press and incline DB press to what I used on cycle. So that made me feel pretty good. This could have been what bothered my should though.

Anyways...

I hope everyone is doing good!!!

Flat bar messed up my shoulders. The one that really used to hurt them bad was decline. I haven't done flat bar presses in years. With DB's it's still a compound movement, IMO is is better than a bar because you have to use more ancillary muscles to control the dumbbells. Ever see a relatively big but inexperienced guy use DB for presses for the first time? They can't control them at all. I have trained a few friends over the years who wanted to get into more intense BB than just going every so often and dicking around. When I put them on Dumbbells for chest presses they usually had to start with 35 or 40 lbs because if they went heavier the weights were swinging all over the place These are guys that could bar press 225 for a few reps without too much trouble.

IDK if you have ever worked with dumbbells only but you should give it a try if not. Your shoulders will thank you for it in 20 years. I also use the Cybex and Hammer Strength seated vertical presses. It feels a lot like a bar press to me but without the shoulder pain.

[Java Man]

Mr and Mrs Marcus Kettlebell workout

15mins total time -

1st 5 mins - kettlebell swings
2nd 5 mins - wide stance goblin squats
3rd 5 mins - kettlebell swings

fuked, I'm out of shape, no cardio stamina at all but trying to increase further. Pace was fast but slowed down towards the end, form good but had to correct a couple of times due to exhaustion or me being a fat cvnt, not sure which one

Same. I can't spend more than 20-25 min in the gym right now. My last 2 sessions were both only about 20 min, not including cardio which is just fast walking for 10 min. I had to keep sitting down and breathing deeply and controlled because I was panting like an overworked horse. i feel your pain man.