**Marcus's HIT Dungeon**

[NACH3]

Story all. Been snooping around the last few days I found pics of me when I was about 240lbs recently I must post up those pics and my pics now of how I have developed.

Great posts in here as always people are fcking shit up. I did a seriously heavy back session on Monday was brilliant back was in bits only healed now.

Did heavy bb rows, heavy rack pulls too these where amazing haven't done them in a while. Then db rows heavy and the seated weight row machine then hypers and abs to finish blood was pumping.

Legs on tuesday was light as ive a friend coming down to train and she wants to a crossfit idea workout i only agreed to this is she tried some bb techniques ha so left a bit of space for some strength training.

Tonight will be streching and core and cardio work.

Clarky you will be strong this week ans feel amazing.

Good stuff, DCI!! Sounds brutal... I've been incorporating double DBs bent over rows... After Kel and Haz explained the motion a bit better I've been loving these... Serious thickness movement(tho you can never go wrong w/BB bent overs either)

[almostgone]

Afternoon ladies.

Smashed shoulders this morning. No spotter so I abused partials until I couldnt even nudge the weights, lots of pain, gritted teeth and swearing, so all is good!

Shoulders this evening for me. I lift in my shop so I don't have a spotter either. I generally work the shoulders with bells but thinking about MAYBE throwing in a couple of neg only b'bell shoulder presses (maybe) I'm usually totally spent by the time time I hit posteriors, medials, and anteriors and then hit traps, but will see how it goes.

[novastepp]

Shoulders this evening for me. I lift in my shop so I don't have a spotter either. I generally work the shoulders with bells but thinking about MAYBE throwing in a couple of neg only b'bell shoulder presses (maybe) I'm usually totally spent by the time time I hit posteriors, medials, and anteriors and then hit traps, but will see how it goes.

Interesting...I may do some negative only BB presses for shoulders too...

[novastepp]

Drag curls free weight Oly bar
3 feelers 2w 10/7 +RP/2 good pump -- will take time to get these perfect...

Explain a "drag curl" to me please. I'm not finding a lot of info.

[novastepp]

Wed-
Light (very) upper body, just to enough to keep pumped and moving

What exercises were you thinking, BG?

[almostgone]

Explain a "drag curl" to me please. I'm not finding a lot of info.

I'm sure Nach can give you a better description, but instead of rotating the bar at the elbows to curl it, imagine dragging the bar up your torso maintaining light contact. The elbows go.to the rear to bring the bar up. Big squeeze at the top.

[NACH3]

Explain a "drag curl" to me please. I'm not finding a lot of info.

I tried them on a smith which I have a vid of - and w/free weight oly bar(both isolate the biceps very well) and just as AG described - you drag the bar up the front of your torso, while bringing your elbows back as far as your ROM lets you... Holding that static squeeze as hard and long as possible(but should still be going heavy imo) and lowering w/a slower tempo(4/2/4 is a good one) on the negative...

Most use the smith machine - it's just a little tougher to get your stance right - for a first time(so I tried free weights first and liked it - I liked both - they Defo have their place!

Your elbows actually move backwards instead of pinning your elbows to your sides... Still try and bring palms to shoulders but with a more vertical lift not rotating bar up to curl(as AG stated)

https://www.youtube.com/watch?v=rO9BKxI7GhU

[novastepp]

I'm sure Nach can give you a better description, but instead of rotating the bar at the elbows to curl it, imagine dragging the bar up your torso maintaining light contact. The elbows go.to the rear to bring the bar up. Big squeeze at the top.

I tried them on a smith which I have a vid of - and w/free weight oly bar(both isolate the biceps very well) and just as AG described - you drag the bar up the front of your torso, while bringing your elbows back as far as your ROM lets you... Holding that static squeeze as hard and long as possible(but should still be going heavy imo) and lowering w/a slower tempo(4/2/4 is a good one) on the negative...

Most use the smith machine - it's just a little tougher to get your stance right - for a first time(so I tried free weights first and liked it - I liked both - they Defo have their place!

Your elbows actually move backwards instead of pinning your elbows to your sides... Still try and bring palms to shoulders but with a more vertical lift not rotating bar up to curl(as AG stated)

https://www.youtube.com/watch?v=rO9BKxI7GhU

Right on. When I kept seeing against your body I wasn't seeing it...and never thought of youtube (noob).

Thanks guys, I may give them a shot next time I do some curls.

p.s. that guy looked big but has disproportionately small triceps...i couldn't stop staring.

[kelkel]

Explain a "drag curl" to me please. I'm not finding a lot of info.

Or did you mean this?

[NACH3]

Lmao ^^^

[novastepp]

Or did you mean this?

Couldn't even edit my post to say "drag gurl"?

Busch League.

[kelkel]

Couldn't even edit my post to say "drag gurl"?

Busch League.

Curl as in "hair."

[DCI]

Good stuff, DCI!! Sounds brutal... I've been incorporating double DBs bent over rows... After Kel and Haz explained the motion a bit better I've been loving these... Serious thickness movement(tho you can never go wrong w/BB bent overs either)

Lol I literally have been alternating between bb and db rows the dbs are great to really tie in your back solely great movement. Back was seriously sore all down my trunk.

Feel good now today.

[novastepp]

Curl as in "hair."

Touche

[BG]

What exercises were you thinking, BG?

I need to figure it out exercise by exercise. I tried to curl ezy bar it hurt, but straight palm preacher machine did not. I'm going to try something light, if it hurts I'll scratch it from list. All I can do.

[BG]

Or did you mean this?

Weird but yet a little intriguing. ........

[NACH3]

I need to figure it out exercise by exercise. I tried to curl ezy bar it hurt, but straight palm preacher machine did not. I'm going to try something light, if it hurts I'll scratch it from list. All I can do.

BG - does a neutral grip(palms facing each other) hurt? If pressing or curling etc

Are you having pain in your forearms, wrists, etc? Or is the pain mainly from your shoulder? It took me a while to figure out what worked best...

Id just do what you said - if you have pain... Stop the movement(you now your body and you surely know the score) all the best my man -

Ps - thanks for the 'like' I figured you'd like that when you saw it! Lol

[DCI]

30 mins crosstrainer cardio today big sweat then abs machine and hyper machine too.

Then just a quick light shoulder session barely broke a sweat but was needed.

[Bodacious]

Just stopping in real quick guys to say Hey!!

Today was just a light cardio and stretch day for myself...

Tomorrow will either be back or shoulders. Hope everyone is have a good day. Very busy around here right now.

[NACH3]

Not sure what im going to hit... I may even take a day off - was a busy day thus far(which is great)... I am feeling rather well - I may go in and do either chest or back... Not sure yet - but I'll report back either way

@ Bod - how are you feeling buddy? I remember you saying you were gettin' burned out - how'd the rest treat you?

[Bodacious]

Not sure what im going to hit... I may even take a day off - was a busy day thus far(which is great)... I am feeling rather well - I may go in and do either chest or back... Not sure yet - but I'll report back either way

@ Bod - how are you feeling buddy? I remember you saying you were gettin' burned out - how'd the rest treat you?

Feeling good man, I can tell though my body needs some rest which I will give it next week. I am on week 6 of 6 of my HIT this go around. About 5 weeks is really all I can do of this at 100%. Shit starts falling apart for me around week 5 for some reason. Getting ready to get on some NPP very soon I hope... or in a few more weeks time. Thanks for asking. Hope all is well for you my friend.

[NACH3]

I deferred my lift till today... I really want to try eod training and see if it helps with my shoulder... So today im hitting either back or chest... Both feel ready to be attacked(not together tho) to big of BPs and im torched after either of them... I've never even held out to try eod or even 2on 1off for a long enough time...

Looking forward to really settin' sh!t a blaze

Have a great Friday all!

[Bodacious]

I deferred my lift till today... I really want to try eod training and see if it helps with my shoulder... So today im hitting either back or chest... Both feel ready to be attacked(not together tho) to big of BPs and im torched after either of them... I've never even held out to try eod or even 2on 1off for a long enough time...

Looking forward to really settin' sh!t a blaze

Have a great Friday all!

Kill it!!

[Bodacious]

Good morning and Happy Friday HITERS !!!

Have back on the menu this morning also might hit done lateral raises for some delts of I have time.

Hope everyone has a good Friday!

[novastepp]

I deferred my lift till today... I really want to try eod training and see if it helps with my shoulder... So today im hitting either back or chest... Both feel ready to be attacked(not together tho) to big of BPs and im torched after either of them... I've never even held out to try eod or even 2on 1off for a long enough time...

Looking forward to really settin' sh!t a blaze

Have a great Friday all!

Kill that shit, Nach!!!!!

[novastepp]

Did chest last night and didn't have much time at all. Of course that's great for intensity, but not for trying to move my supports and do RPs into negs...next time for sure.

Still, great beat 'em up session.

Decline Barbell: upped the weight to fail with less reps than last time. It worked. After warmups and feelers: First set was 6 reps then a failed rep. Rest paused/reracked the weight and got back under there and did perform 1 full rep at was quickly gassed at failure. Dropped weight by 30lbs, and got a brutal 2 reps and it was so difficult I decided to end on a very slow ~4-5 sec negative.
So all in all, ~9-10 reps however you count it, but that was solid. I would have loved to move supports and after drops, use rest pauses into negatives, so that will be my game plan next time.

Weighted pushups: got 6 and held the 7th rep for what seemed like 2 minutes, haha, but I didnt break form and it turned into a half rep with a huge hold and a slow drop to failure; actually a great rep! Dropped and got 2, dropped and got 2, then dropped to body weight and got 3. Did 3 negatives and was toasted.

Did some stretching and flexing with resistance bands and was done with chest.

Moved on to triceps: Closegrip Benchpress: Loaded the bar and got 4 then failed on the 5th. Dropped for 2. Dropped for 2. Sounds easy, it wasn't.

Rope pushdowns. Went for some higher reps to failure. First set I got 9 and failed on teh 10th. Second set I got 6 and failed, but then did 4 negatives until I wasn't putting up much of a fight.

Last was single arm reverse grip tricep pushdowns with cable: I never did there before, but Nach talks about them so i thought i would give them a try and i love them because of FORCED into NEGATIVES! Although I did higher rep burnouts this time (2 sets for 12 then 10) I was able to finish with 3 forced reps on each side and 5 negatives. Hell yeah!
Next time I will up the weight and do them HIT style.

Chest was destroyed and triceps were sore and pumped as hell.

[Baxter35]

Just doing some thinking this morning and wanted to share some thoughts and observations around HIT/rest and recovery, and making progress with less time training. Looking back on my own training posts on this forum 2 years ago, I was training 6 days a week 60-90 minutes per day. Always did high volume with often 8-10 sets per exercise and 4-5 exercises per muscle group. I always had some kind of injury I had to work around (usually elbows and shoulder). I really started embracing HIT about a year and a half ago and I love it more and more as I get more advanced with it. These days I train 4 days a week 45-50 minutes per and I've made more progress in the last year in both size and strength than ever. And, not saying I never have a few aches and pains, but I have nowhere near the pain I used to. I'm definitely a believer!

[kelkel]

Just doing some thinking this morning and wanted to share some thoughts and observations around HIT/rest and recovery, and making progress with less time training. Looking back on my own training posts on this forum 2 years ago, I was training 6 days a week 60-90 minutes per day. Always did high volume with often 8-10 sets per exercise and 4-5 exercises per muscle group. I always had some kind of injury I had to work around (usually elbows and shoulder). I really started embracing HIT about a year and a half ago and I love it more and more as I get more advanced with it. These days I train 4 days a week 45-50 minutes per and I've made more progress in the last year in both size and strength than ever. And, not saying I never have a few aches and pains, but I have nowhere near the pain I used to. I'm definitely a believer!

Isn't it amazing how "less can be more" when it comes to training! Next thing you know you'll be training EOD............

[Baxter35]

Isn't it amazing how "less can be more" when it comes to training! Next thing you know you'll be training EOD............

Every week changes for me based on the family schedule and how I feel. I always hit my 4 training sessions, but sometimes it's a day or two in between. I think allowing myself to be more flexible and take an extra days rest if I feel it's needed also helps a ton. I used to beat myself up and felt like missing one day was the end of the world.

[kelkel]

I used to beat myself up and felt like missing one day was the end of the world.

Yep, been there when I was younger myself. Missed out on a lot of fun due to being inflexible.

[NACH3]

Every week changes for me based on the family schedule and how I feel. I always hit my 4 training sessions, but sometimes it's a day or two in between. I think allowing myself to be more flexible and take an extra days rest if I feel it's needed also helps a ton. I used to beat myself up and felt like missing one day was the end of the world.

Im giving this a go... Finally! I used to/still beat myself up about missing a session, however, I have more energy and seems my strength is better... Will assess again today!

Fueling up...

[NACH3]

Last was single arm reverse grip tricep pushdowns with cable: I never did there before, but Nach talks about them so i thought i would give them a try and i love them because of FORCED into NEGATIVES! Although I did higher rep burnouts this time (2 sets for 12 then 10) I was able to finish with 3 forced reps on each side and 5 negatives. Hell yeah!
Next time I will up the weight and do them HIT style.

Chest was destroyed and triceps were sore and pumped as hell.

Nova... There is a video on YouTube from Dan Pac(I forget his whole name) but he shows... By starting the rev pushdowns far back, so the cable and your elbow are both at 90*... Start your set there... Then after true positive failure, take a step in w/the same weight and you'll be able to get another 2-3 reps then another step in(so like a DD w/out changing the weight) and BOOM!

I'll see if I can find the vid...

[Bodacious]

Guys just killed back.. Great session to end on HIT on. I am glad its over though. Holy shit my body needs a break and also my mind. But damn today was a good day in the gym!!

I am glad I just read those posts because if I miss a day I beat myself up all day long about it and call myself fat ass and lazy lol.... its crazy. Right now I have been training mon tue wed (off thur stretching and cardio only) train Fri and Sat (off Sun). Next week will be a pull back week and how should I go about doing it guys? I know nothing past failure. I was thinking maybe just workout mon-wed-Fri???

Got to eat a big boy lunch now!!! be back later

[Bodacious]

Nova... There is a video on YouTube from Dan Pac(I forget his whole name) but he shows... By starting the rev pushdowns far back, so the cable and your elbow are both at 90*... Start your set there... Then after true positive failure, take a step in w/the same weight and you'll be able to get another 2-3 reps then another step in(so like a DD w/out changing the weight) and BOOM!

I'll see if I can find the vid...

Would like to check that out myself Nach I always use this movement in my Tri workout. I always stand close though.

[BG]

BG - does a neutral grip(palms facing each other) hurt? If pressing or curling etc

Are you having pain in your forearms, wrists, etc? Or is the pain mainly from your shoulder? It took me a while to figure out what worked best...

Id just do what you said - if you have pain... Stop the movement(you now your body and you surely know the score) all the best my man -

Ps - thanks for the 'like' I figured you'd like that when you saw it! Lol

You wouldn't believe this but my shoulder, bicep and top fore arm all hurt. My right arm from the shoulder down is shot. I'll try and see howhat that grip feels today.

[NACH3]

You wouldn't believe this but my shoulder, bicep and top fore arm all hurt. My right arm from the shoulder down is shot. I'll try and see howhat that grip feels today.

Ahhh damn, BG! Starting to sound like my R side :/

You know your body - just my .02... go light... Very - just hit high reps... However, I've noticed that when I did very high reps for my shoulder... It had the opposite effect(hurt me worse)!

Ease back into upper body buddy - obviously anything that hurts or causes pain - you know to stop and it seems your doing exactly that...

Have you ever torn anything in your shoulder(RCs or labrum)?? MRI sounds in order :/

Let us know how it goes brother! GL & stay strong!!

[novastepp]

Nova... There is a video on YouTube from Dan Pac(I forget his whole name) but he shows... By starting the rev pushdowns far back, so the cable and your elbow are both at 90*... Start your set there... Then after true positive failure, take a step in w/the same weight and you'll be able to get another 2-3 reps then another step in(so like a DD w/out changing the weight) and BOOM!

I'll see if I can find the vid...

I saw it! I think either that vid or something similar was posted a few pages back. Either way, I remember seeing it. I'll throw that in as well next time I do them. I have kind of been missing the burn out exercise for triceps and I think I found it last night.

[novastepp]

You wouldn't believe this but my shoulder, bicep and top fore arm all hurt. My right arm from the shoulder down is shot. I'll try and see howhat that grip feels today.

I had some forearm and bicep/elbow pain a while back (not shoulder included though) but supinated grip on seated rows was tolerable to my forearm and elbow. Maybe worth a shot?

I'm just trying to think of ideas, BG.

[Bodacious]

I think we all could use some down time...lol

[novastepp]

I think we all could use some down time...lol

Half way through the semester...spring break for me next week