**Marcus's HIT Dungeon**

[almostgone]

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

It will, Prox. Mine has been through a sh!t storm quite a few times, but the gang in here have kept me going since I started back. Like BG posted feed and rest in the manner your body requires. Also, I highly recommend investing in a Rumble Roller and find a good place that does deep tissue massages.

[almostgone]

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/evening, Marcus.

[almostgone]

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.

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

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

I spend about 200 ew

LOL, I dropped $418+ @ Sam's on split chicken breasts, 90/10 burger, 93% ground turkey, and just a couple of double packs of flank steak last Wednesday. Went to Publix the following day and spent $300+ on tuna, salmon, frozen veggies. Hopefully stocked up for a little while except for eggs, egg whites, and fresh veggies. Also got the wife a couple of bags of the Dove chocolates since I had to work Mother's Day; not much of a consolation prize, but better than nothing?
Think I might do better if I started eating Blue Buffalo with the beast. It seems to fuel him fairly well.

[almostgone]

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!

That's a hellacious session, buddy. Roughly how long did that take?

[NACH3]

I'll drop about 400/wk on meats alone... Then rice sweet potatoes greens 150-200... But still have a cheat day - it's been working

On the other hand I ate something last night that's kept me up puking all night - I've dropped 10lbs in a day and a hlf - water is finally staying down... It had to be food poisoning b/c the last meal I ate - 8hrs later was ready and came right up!

[Hazard]

I'll drop about 400/wk on meats alone... Then rice sweet potatoes greens 150-200... But still have a cheat day - it's been working On the other hand I ate something last night that's kept me up puking all night - I've dropped 10lbs in a day and a hlf - water is finally staying down... It had to be food poisoning b/c the last meal I ate - 8hrs later was ready and came right up!

That's terrible man! My stomach is in knots today myself

[BG]

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

I'm 400$ for wife, rabbits, cat and myself.

[BG]

That's a hellacious session, buddy. Roughly how long did that take?

Hour and a half. I was going fast with some just 2 sets. I'm running a decent amount of deca so I consider myself on. I totally ran out of energy though.

[Hazard]

I took a page out of marcus' book and shot my bicep today..... Same day I train them. My arm feels like it weighs 100lbs lol

[BG]

I took a page out of marcus' book and shot my bicep today..... Same day I train them. My arm feels like it weighs 100lbs lol

Are you going to measure before and after?

[NACH3]

That's terrible man! My stomach is in knots today myself

It was/is horrible man... A heating pad worked for like 30min of sleep.... Tired as Fvk and still just going for water and I am eating a water ice(actually an Acai berry icee w/banana & strawberries) :-p

[Hazard]

Are you going to measure before and after?

Doubt it.....

[clarky.]

Hi guys and GGR. Did shoulders and traps earlier.

Seated db side raises 1 working 1 drop

Rev db fly 1 working 1 drop. (Bench)

Standing db side raises 1 working 1 drop

Bent over rev db fly 1 working 1 drop **new weight**

Rev fly cable 2 sets

Seated shoulder press 1 working DD. **new weight**

BB shrugs 1 working DD

Behind back shrugs 1 working 1 drop (machine)

Machine shrugs 1 set Db grip

Done.


The machine shrugs at the end were not heavy guys just making sure i destroyed them and had nothing.
It was a good session really nice day here the day and they daft pr!cks at the gym had some of the heaters on ffs wtf is that all about.

[Rusty11]

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!!

Seriously, I miss your inspirational posts and rants.

[BG]

I'll drop about 400/wk on meats alone... Then rice sweet potatoes greens 150-200... But still have a cheat day - it's been working

On the other hand I ate something last night that's kept me up puking all night - I've dropped 10lbs in a day and a hlf - water is finally staying down... It had to be food poisoning b/c the last meal I ate - 8hrs later was ready and came right up!

Somethings been going around, I thought I had food poisoning and its been 2 weeks and still some days I pee out my butt. My friend was puking and crapping for 3 days.

[BG]

Doubt it.....

LOL I was thinking to see if you get more stretch then normal, kinda like a syntono(SP) inject.

[BG]

Hams-

Kneeling curls
Deads-No touches including 405 for 10, 505 regular for 8, 600 for 2
Lying down curls-slow perfect reps
High foot leg press


I was still hurting from that sat back workout, paid for it today. Back was sore and I was dragging ass

[Hazard]

LOL I was thinking to see if you get more stretch then normal, kinda like a syntono(SP) inject.

I do see a difference depending on where I inject. The peak is more pronounced now. My bi's are definitely thicker too

[Sfla80]

Shoulder tonight

Smith press 3w 1f 2w 1d

Leaning one arm lateral 2w

Underhand grip ezbar front raise straight into up rights with ez bar 2w

Behind back cables into face pulls 2w

DB shrugs to finish

Snapped another pic. Funny I feel bloated as shot but arms still have some decent vascularity

Flexed of course but still

[BG]

Shoulder tonight

Smith press 3w 1f 2w 1d

Leaning one arm lateral 2w

Underhand grip ezbar front raise straight into up rights with ez bar 2w

Behind back cables into face pulls 2w

DB shrugs to finish

Snapped another pic. Funny I feel bloated as shot but arms still have some decent vascularity

Flexed of course but still

Looking good.

You like the leaning laterals, in all my years Ive never tried them........

[Hazard]

Looking good. You like the leaning laterals, in all my years Ive never tried them........

They're good but I do them with cables after heavy side laterals.

[almostgone]

Hour and a half. I was going fast with some just 2 sets. I'm running a decent amount of deca so I consider myself on. I totally ran out of energy though.

Sh!t. If you weren't running out of energy I would be worried, LOL. Lots of good, solid work there, man!

[almostgone]

I'll drop about 400/wk on meats alone... Then rice sweet potatoes greens 150-200... But still have a cheat day - it's been working

On the other hand I ate something last night that's kept me up puking all night - I've dropped 10lbs in a day and a hlf - water is finally staying down... It had to be food poisoning b/c the last meal I ate - 8hrs later was ready and came right up!

Try to keep hydrated and get some form of electrolytes in your system. If you can keep a shake down, do it often as possible. Hell, ginger ale and peanut butter crackers if you have to. If it doesn't work its way through soon, you may need an antibiotic.
Good luck, Nach!

[almostgone]

Hi guys and GGR. Did shoulders and traps earlier.

Seated db side raises 1 working 1 drop

Rev db fly 1 working 1 drop. (Bench)

Standing db side raises 1 working 1 drop

Bent over rev db fly 1 working 1 drop **new weight**

Rev fly cable 2 sets

Seated shoulder press 1 working DD. **new weight**

BB shrugs 1 working DD

Behind back shrugs 1 working 1 drop (machine)

Machine shrugs 1 set Db grip

Done.


The machine shrugs at the end were not heavy guys just making sure i destroyed them and had nothing.
It was a good session really nice day here the day and they daft pr!cks at the gym had some of the heaters on ffs wtf is that all about.

WTF, no need for heat until it gets below 30°F. I like lifting in the cool/cold temps.

[almostgone]

Slept a good 10.5 hours today, think I needed it. Couple of errands to do in the morning after work and then back tomorrow night.

[marcus300]

Morning everyone

901 pages woow that's some content

Will try and do some reading to catch up

[NACH3]

Somethings been going around, I thought I had food poisoning and its been 2 weeks and still some days I pee out my butt. My friend was puking and crapping for 3 days.

Lmfao!
I think I'm gtg... It sure lasted longer than I had thought - but I got food in me yesterday and my weight is back up to 205 - it was down to 193 - obviously lots of water but I'm fed and watered now

[NACH3]

Try to keep hydrated and get some form of electrolytes in your system. If you can keep a shake down, do it often as possible. Hell, ginger ale and peanut butter crackers if you have to. If it doesn't work its way through soon, you may need an antibiotic.
Good luck, Nach!

Thx AG - I did exactly that until I was brave enough to try some food... It worked out... Got some pedialite in me then just water/& coconut water then was able to feed -

I would've linked yours and BGs posts together(now I know how lol) but did my answering after only reading one post at a time!

I feel much better today thanks guys!

[Bio-Active]

Morning everyone

901 pages woow that's some content

Will try and do some reading to catch up

Good morning Marcus nice to see you

[Sfla80]

Looking good.

You like the leaning laterals, in all my years Ive never tried them........

Ty sir,

I love them actually. Do these more often when the gym is busy. I forget who got me into them here. Maybe ag or nach

I also do them on cables like haz said....behind back though when using cables.

[NACH3]

Ty sir,

I love them actually. Do these more often when the gym is busy. I forget who got me into them here. Maybe ag or nach

I also do them on cables like haz said....behind back though when using cables.

I often do the same..., heavier leaning DB side laterals(no momentum into partials and no movement... and I too, finish off w/cables - slow and controlled (behind back of in front whichever ROM is better that day :-p)

[BG]

Ty sir,

I love them actually. Do these more often when the gym is busy. I forget who got me into them here. Maybe ag or nach

I also do them on cables like haz said....behind back though when using cables.

Thanks, I'll see if my shoulder allows me

[BG]

(behind back or in front whichever ROM is better that day :-p)

That's what I'm going to have to see about

[NACH3]

That's what I'm going to have to see about

Yeah if my R shoulder is tight - I'll do it from the front but really reach back(if that makes sense) to where I'm only using delt... It's very easy for me to recruit my traps so I must lead w/my elbows even more consciously! Been hitting rev flys and standing rev pec deck which is really bringing up my rear delts(and the rev flys are hitting my rhomboids blowing them up!

I just wore a shirt I haven't worn in a long time(a month or so) and it's so damn tight - had a few people asking ?'s

[almostgone]

Ty sir,

I love them actually. Do these more often when the gym is busy. I forget who got me into them here. Maybe ag or nach

I also do them on cables like haz said....behind back though when using cables.

Kel turned me on to them.

[Hazard]

Kel turned me on.

Was it the heels?

[Hazard]

I often do the same..., heavier leaning DB side laterals(no momentum into partials and no movement... and I too, finish off w/cables - slow and controlled (behind back of in front whichever ROM is better that day :-p)

I do my heavy ones standing straight up and try to give a 1 second pause at the top. It's very slight but it helps me squeeze the muscle

[almostgone]

Was it the heels?

Absolutely! Stilettos really do it for me.

[almostgone]

Catch up to y'all later. It's time for me to crash.

[NACH3]

I do my heavy ones standing straight up and try to give a 1 second pause at the top. It's very slight but it helps me squeeze the muscle

I've noticed if I stand straight up I'll start using momentum to swing if not holding on and leaning out - cables I can do straight up as I'm concentrating more so on the squeeze and making it like a TUT tempo slow and controlled(at the end of w/o)