**Marcus's HIT Dungeon**

[clarky.]

Jeez, walked into a disaster @ work again tonight. Just trying to tackle one job, then move on to the next victim.

Seated d'bell curls- 2 w/u, Work-4+,drop ,3+,drop ,5+,drop,3+ reps and 2 cheat reps with a long 5 count neg.
Incline d'bell curls- 2 w/u, Work-4,drop,3+_drop,3+ - 3+ reps.
Wide grip cable curls- Work 1- 4 reps w/ a 5 count positive, 2 count hold @ contraction, and a 5 count negative. Drop a bit of weight. Work2- 3 reps w/ a slow 10 count negative.
Close grip Smythe press- 2 w/u, Work1-4,drop,3,drop,3. 1 minute rest. Work2- 5 reps w/ a long 10 count hold @ 2/3 way into rep.
Triceps pressdown w/ bent handle- 2 w/u, Work-3,drop,3+,drop,6+ reps.

Arms were shot at this point . 41 minutes. Feeling good with a nice burn from delts to elbows.

nice session AG.

[clarky.]

Morning guys and girls.
Going to do tri's later, bi's are a bit sore still. Had a good rest yesterday went to bed early but was up a good few times fvcking tren .
I'll report back later hope everyone has a good wk end.

Oh aye ment to say there is a guy i work with a older guy he's into his bb as well has been for year. He's a good size so am going to go to his gym one friday after work and have a session.

[NACH3]

Just turned page 900!!! What a fvkin thread!

Morning HITers - shoulder was real sore yesterday(rained here) and just from forcing my lockouts... So I usually take a rest day after any intense pressing motions anymore! Plus I feel like I growing again!

Keep killin it everyone!

[Bio-Active]

Good morning hitters and happy Friday!! Had a great chest workout today and my legs are trashed from yesterday

[almostgone]

Going to crash early. Got several things to do this afternoon and would like to lift before work tonight if I'm not too beat down from last night's session.
Everyone have a good one. Kick Friday's ass like it owes you money.

[novastepp]

I'm concentrating on a 3sec hard lockout hold(at top) externally rotating my shoulders(elbows) as if I were performing an Oly Lift(they push their heads thru while keeping the line in the center of the body at the same time) it's great for your tris as they're the synergistic dominant muscle(especially on lockouts)

I also will say I'm doing this to help open my shoulder up as well as getting my R arm to fire like(& as hard as my L) -- when I first started it was I thought my triceps got torn but it was not used to firing like it is now(I had a little imbalance in tri but it's widened and thickened already)

Honestly, Big guy, with your shoulder issues I have to say I think this is a bad idea. It really strains the shoulders, and although I realize you are using the Smith the risk outweighs the reward in my opinion.

We wouldn't be brothers here if we couldnt talk about this stuff so I hope you won't take it personally, Nach.

Also, for shoulders, especially big ones, forcing your tris to be come a dominant part of the lift takes away the work of the delt and diminishes gains. I know that not many people believe in no pressing, but this is a big reason why I do and others do.

All I'm saying is you could be opening up your shoulder with stretching and flexing and hitting them without doing potentially disastrous lockouts.

[kelkel]

Pounding some coffee, trying to get mentally ready for back and shoulders. Zero clue what the plan of attack is. I'll surprise myself like usual I guess!
Hope the weathers better wherever you guys are. Nothing but rain in the northeast. Sucks.

[almostgone]

Weather has been funky here in SC. Warm and thunderstorms one day, next day temps are like it is the middle of March instead of early May.

[clarky.]

Did tri's this afternoon.

Slight incline lying db tri ex 1 working DD

Sbar pd 1 working DD. **new weight**

Vbar pd 1 working DD. **new weight**

Dips 2 sets

Done it was a quick session.

[NACH3]

Honestly, Big guy, with your shoulder issues I have to say I think this is a bad idea. It really strains the shoulders, and although I realize you are using the Smith the risk outweighs the reward in my opinion.

We wouldn't be brothers here if we couldnt talk about this stuff so I hope you won't take it personally, Nach.

Also, for shoulders, especially big ones, forcing your tris to be come a dominant part of the lift takes away the work of the delt and diminishes gains. I know that not many people believe in no pressing, but this is a big reason why I do and others do.

All I'm saying is you could be opening up your shoulder with stretching and flexing and hitting them without doing potentially disastrous lockouts.

None taken brother!

I'm also doing lots of stretching rolling deep tissue work ART and PT... I agree with what your saying, however, my R tri does not fire like my R, therefore, I'm not dominating my delts w/my tris as I'm using lighter weight but what's happened over the yrs is I wasn't locking out my R triceps like my L leaving the L much more dominant...

I didn't have a spotter that day which made me use the smith in a much different manner I ever did... The lockout is actually more for your delts when externally rotating the shoulder & elbow...

I understand what your saying but it is something I have to see if I can continue to do - as Marcus stated pressing has always been a strong point for my delts - I lose size if I don't - and I'm not trying to do that atm

Always appreciate your advice(I do trust this guy with my injury) I can't say that about many of any other trainers....

[almostgone]

nice session AG.

Thanks, Clarky. Feels good to be starting to get my routine back in order.

Did tri's this afternoon.

Slight incline lying db tri ex 1 working DD

Sbar pd 1 working DD. **new weight**

Vbar pd 1 working DD. **new weight**

Dips 2 sets

Done it was a quick session.

Dang it, man. You are popping up new weights like crazy. Nice!

[almostgone]

Woke up and looked outside.. Grass needs cutting so I'm going back to sleep.

[RaginCajun]

Woke up and looked outside.. Grass needs cutting so I'm going back to sleep.

Haha!

Making the wife jump on the tractor? If so, you better buy her an extra special massage!

[clarky.]

Woke up and looked outside.. Grass needs cutting so I'm going back to sleep.

LMFAO.

[Hazard]

Woke up and looked outside.. Grass needs cutting so I'm going back to sleep.

Same here! It's bad..... I need to cut it. Sleep is more important tho haha

[kelkel]

Back and shoulders went well. Simple, effective and efficient...

D handle pulldowns
Smith spider rows
T Bar rows
Barbell shrugs

Smith press
Laterals (upped the weight a bit beyond the norm)
Bent over laterals over incline bench

Done and done. Haven't done the T Bars much lately. Feeling them already.

[NACH3]

Low back/glutes/& hammies

Cable pull thrus s/s'd into one legged hip thrusts(3sec hold at top of movement) then 10more & RP'd to failure
4x 20/10(3sec hold) +10 each leg

Zercher squats
Heavy 4x 8-10 hitting failure & beyond on last 3 sets w/spotter(increased weight 2x)

Good mornings(SSB) s/s'd into rev leg lifts(heavy hitting 10-12)failing on rev leg lifts into partials etc
4x 10ish(when low back came out of arch I stopped - form was compromised)/10-12 into partials --> lil movement

Split legged lunges w/bar between legs(forget name) lol
4x failure each set RP'd to get about 2-3 more max

Hypers
2x Max reps

Done in 48min already shaking standing when I piss lol

[almostgone]

Back and shoulders went well. Simple, effective and efficient...

D handle pulldowns
Smith spider rows
T Bar rows
Barbell shrugs

Smith press
Laterals (upped the weight a bit beyond the norm)
Bent over laterals over incline bench

Done and done. Haven't done the T Bars much lately. Feeling them already.

Whew! Spider rows and That's. That's heavy duty!

[GirlyGymRat]

One hour fasted cardio. Lift tomorrow. Probably back and bis. I may copy Kelkel workout plus hr of stair master.

[Bio-Active]

Tore up back this morning... Now it's time to hit the road for daughters softball

[BG]

Hey guys and GGR

WED chest and shoulders

My shoulder and arm feels good enough to where I'm not doing a full upper body wo, I'm going to break it up. I'm pyramid training right now and it's working well.

Close grip flat and incline smith bench.

Shoulders

Smith military
Dumbbell flies
Front laterals
Rear delta high cable crosses
Dumbbell shrugs

Friday legs

Back squats
Fronts
V's
Hacks
Front extentions

All slow rep deep. Trying to achieve perfect form ever rep.

[almostgone]

Mixing up a shake and then headed to the shop for shoulders. Probably be early in the morning before I post up my lift. Already know work is going to be shit for the next few nights.

[almostgone]

Posting up right quick before something else shoots the crapper here @ work.

RC exercises and broomstick stretches
D'bell shoulder press- 2 w/u, Work1-5,drop,2+,drop ,2+ reps. 5 count neg on last partial. Work2- 4+ reps w/ an 8 count neg. on last partial.
Seated side laterals- 2 w/u, Work-5+,drop,2+, drop,4+ reps w/ a 10 count hold into a slow negative on partials.
Dbell rev flyes- 2 w/u, Work-6,drop,3+,drop,4+. 10 count hold into a slow negative on all partials.
B'bell sbrugs- 1 w/u, Work1 (front)- 7+ - 2+ w/ 10 count hold on last partial. Work2 (rear)-7+,drop,5+ w/ 10 count hold into slow neg. on last partial.
D'bell shrugs- Work-7, drop,3,drop,5+ w/ 10 count hold into a slow neg. on last partial.

A tad slow @ 45 minutes but I did a good bit of negative work and static holds. Delts and traps are baked. Biceps still sore from 3 days ago.

[clarky.]

BG,AG nice sessions guys.

[NACH3]

Morning guys/GGR! Hope you all have a great Day & those whose Mothers are still with us - go pamper them! If not remember the good times happy Sunday!

Yesterday's arm session

standing Straight bar curls(heavy 6-8) - s/s'd w/wide grip seated strict curls(sitting w/feet flat on floor out in front
4 x 6-10(RPd past failure) - 10-15 strictly only core holding me up

CG EZ bar(heavy 6-10) s/s'd w/seated hammers
4x 6-10(RPing to beyond fail) 12-15 but last 5 reps were partials and no movement

DB Preachers(8-10) s/s'd lying short bar peaks @ 90* then to forhead
8-12 w/forced reps & negs 20 squeezing the hell outta my peaks in lying seated row cable machine

Tris

CG smith 10-12 then dropping 3x w/one burnout
Warm up - 2x heavy then dropping 3x to failure racking short -

Weighted dips
2plates - 6-8/1plate 8-10/no plate 15 done right after each other

Skull crushers heavy - s/s'd into lying rope extensions
4x 6-10 - 10-15 partials w/big stretch of long head

Burned out w/straight bar push downs/rev grip push downs & cable curls 10-20
3x sets max reps

Great session arms were striated and a popping! 55min

[Bodacious]

Hey guys!!

Just wanted to stop by and say hey to some ol friends!!

I have been down and out the pass 6 weeks. I have had a cast on my left arm. It all went back to when I hurt my wrist. I mentioned it on here when I did it. It never got better and my thumb would go numb.

Anyways I get it off end of the month, thank god. Hopefully everything will be good to go.

I see everyone is doing good and that's good news. This is going to sound gay as hell but I miss everyone here. I miss the motivation. I just had to lay low got depressed and just could get on here.

Everyone have a good Sunday!

[NACH3]

Hey guys!!

Just wanted to stop by and say hey to some ol friends!!

I have been down and out the pass 6 weeks. I have had a cast on my left arm. It all went back to when I hurt my wrist. I mentioned it on here when I did it. It never got better and my thumb would go numb.

Anyways I get it off end of the month, thank god. Hopefully everything will be good to go.

I see everyone is doing good and that's good news. This is going to sound gay as hell but I miss everyone here. I miss the motivation. I just had to lay low got depressed and just could get on here.

Everyone have a good Sunday!

Hang in there Bod! Sorry to hear about your wrist/cast! Ease back into a pullback and you will know when you can start to really push!

Great to see you brother!

[marcus300]

Moring Hit'ers

I am nearly back to the land of the living

Will have more time next week to do some posting

Hope you are all healthy and killing HIT, if not why not!!

[NACH3]

Moring Hit'ers

I am nearly back to the land of the living

Will have more time next week to do some posting

Hope you are all healthy and killing HIT, if not why not!!

Good morning Marcus!

Good news is I'll be transferring back into full bore HIT very soon - already hitting lower rep ranges to get my body back ready for it!

[BG]

BG,AG nice sessions guys.

Thanks brother!

[BG]

Sat-Back/Arms

High rows-Machine w/plates
Med grip hammer pull downs
Low rows-Machine w/plates
Close grip pull downs
T-Bars
Barbell rows

Bi's/Tri's

Preacher single arms
Tri extension machine head level
Single arm ground up curls (Where you sit with your elbow in your thigh)
Seated cable over head extensions
Cable bi's head level
Straight bar over head extensions

Big work out but kept my sets low. Heading to gym now for cardio, abs and probably a little chest.

Have a great day guys, train hard and eat big!

[NACH3]

Sat-Back/Arms

High rows-Machine w/plates
Med grip hammer pull downs
Low rows-Machine w/plates
Close grip pull downs
T-Bars
Barbell rows

Bi's/Tri's

Preacher single arms
Tri extension machine head level
Single arm ground up curls (Where you sit with your elbow in your thigh)
Seated cable over head extensions
Cable bi's head level
Straight bar over head extensions

Big work out but kept my sets low. Heading to gym now for cardio, abs and probably a little chest.

Have a great day guys, train hard and eat big!

Good shit brother! Looks nasty!

[Proximal]

First day of my 12 wk. program. Chest & arms today & upping the intensity - watching/hoping this old body holds out.

[BG]

First day of my 12 wk. program. Chest & arms today & upping the intensity - watching/hoping this old body holds out.

Be sure to feed/rest it well and you should be fine. Good luck.

[Proximal]

Be sure to feed/rest it well and you should be fine. Good luck.

Grocery bill for just three days was sizable.

Late to the party, enjoyed Marcus's old Dorian Yates videos, thanks Marcus. Added 5 second eccentrics on all. Did double armed drop sets for both bi's & tri's, then some single arm for both as well, with assisted concentric to failure, then 2-3 eccentrics to failure. A new level of fatigue, like it.

[Mp859]

Spending $200 every 3 days over here on food hahaha luckily the wife gets her food during prep free

[GirlyGymRat]

Hi fellas. I've read inspiring workouts!!! Looking forward to increasing weights this week!

[Hazard]

Spending $200 every 3 days over here on food hahaha luckily the wife gets her food during prep free

I'm good for dropping $80 3x/wk...... That's all my meat, carbs, and her rabbit food..... Spinach, broccoli, etc

[GirlyGymRat]

I'm good for dropping $80 3x/wk...... That's all my meat, carbs, and her rabbit food..... Spinach, broccoli, etc

Big guys are expensive. Lol. $1000 on food. Yikes.

[Bio-Active]

I spend about 200 ew