**Marcus's HIT Dungeon**

[RaginCajun]

Did you not see the pic of my blue balls?

Hehe yup!

[almostgone]

Off to the shop.to hit legs before work.

[Bodacious]

What is going on HITers!!! I get this fucking cast off tomorrow. Thank god! Its been awhile. I see everyone is still here and doing good. I will be back in here more often as soon as shit slows down and I can get back after it. I have been doing some things just hard to with a damn cast on. I hope everyone is doing well just wanted to stop by and say hey.

[NACH3]

Chest is absolutely crushed!
And I did the good mornings into squats w/an Oly bar for the first time in over 15yrs - hurt like hell tho lol


Low back/glutes/hammies

Good mornings into the hole(3sec hold) & expliding up
2-3 warm ups
Pyramided up 135(1)/185(2)/225(2)/185(2) - I tried 275 but form broke on good mornings

Deficit deads w/an 8sec eccentric decend hammered my quads but it held up good
5x 225 10reps had to test pause 2-3 sets to finish

Stiff legged deficit deads w/a pause at bottom of each rep
5x 225 at 10-12 reps fvkin RPd every set(even L hip popped - felt just like a shoulder ewww)

T-bar rows
4x 8-12 RP 2 sets I was strong here

Core work
Decline weighted abs

Snapped a pic b4 w/o when changing lol


Shitty back pic but gives ya an idea - thicker but I'll get another

[almostgone]

Man, parking at the bottom of the lot at work was a painful task, but fun.


2 sets of crunches

Leg extensions- 2 w/u. Work- 16,drop,5+,drop,6+. Long 10 count hold at 2/3 contraction/extension on the partial reps.
Jefferson squats- Work- 1 set of 15 reps with left foot forward, 1 set of 15 reps with right foot forward.
Hacks- 1 w/u. Work- 8 - 4 - 2.
Reverse hacks- Work-9 solid reps. Seeing lots of little flashes of light in peripheral vision after these, but not really dizzy.
Leg press- Work- 10 straight reps. Almost back up to the weight of my working sets before I had the quad issue.
Standing calf raises- Work-14-6-3. Superset with:
Seated calf raises- Work-14,drop,7.

Nothing left for leg curls today. 38 minutes not including crunches.

[NACH3]

Man, parking at the bottom of the lot at work was a painful task, but fun.


2 sets of crunches

Leg extensions- 2 w/u. Work- 16,drop,5+,drop,6+. Long 10 count hold at 2/3 contraction/extension on the partial reps.
Jefferson squats- Work- 1 set of 15 reps with left foot forward, 1 set of 15 reps with right foot forward.
Hacks- 1 w/u. Work- 8 - 4 - 2.
Reverse hacks- Work-9 solid reps. Seeing lots of little flashes of light in peripheral vision after these, but not really dizzy.
Leg press- Work- 10 straight reps. Almost back up to the weight of my working sets before I had the quad issue.
Standing calf raises- Work-14-6-3. Superset with:
Seated calf raises- Work-14,drop,7.

Nothing left for leg curls today. 38 minutes not including crunches.

Very nice, AG! Must feel damn good to be at your working weight again! great to see and hear!

[almostgone]

Thanks, Nach. It does feel good to be getting back in that area. I plan to keep the Jeffersons in the rotation, I believe. I like how they make me work.

[marcus300]

Morning gimps how's training

[almostgone]

Morning gimps how's training

Morning, Marcus. Training is actually going decent in my little part of the world.

[marcus300]

Morning, Marcus. Training is actually going decent in my little part of the world.

How are the Deer's doing around your part of the world, not so good I hear lol

[clarky.]

Morning guys,GGR. back is nice and sore this morning from top to bottom. No session the night got a few wee things to do in the house. Have a good day everyone.

[almostgone]

How are the Deer's doing around your part of the world, not so good I hear lol

LOL, they are plentiful but I know of one that got banged up a bit. Dang things are remarkably durable.

[marcus300]

Gym time

big arms is on the menu

coffee down the hatch

shaved the head

ready to go

euro's a cvnt

I'm going to destroy my arms

lets get them guns back

[almostgone]

Will be reading this post and your lift after you post it. It is shot day here in 4-5 hours and arms are next in the rotation.

[almostgone]

What is going on HITers!!! I get this fucking cast off tomorrow. Thank god! Its been awhile. I see everyone is still here and doing good. I will be back in here more often as soon as shit slows down and I can get back after it. I have been doing some things just hard to with a damn cast on. I hope everyone is doing well just wanted to stop by and say hey.

Glad you're almost rid of the cast, Bod! Sounds like it won't be long and you'll be back at it.

[NACH3]

Morning gimps how's training

Morning Big Man... Going great, here! I'm sore all over - chest and lower body now

[NACH3]

Thanks, Nach. It does feel good to be getting back in that area. I plan to keep the Jeffersons in the rotation, I believe. I like how they make me work.

I'm sure it does! I've been hitting Zerchers(both deads w/a band around the head, and the ones where the bar is perpendicular to body high in the crotch - a split legged static lunge?) they make me work hard

[marcus300]

Arms

Tricep pushdowns with straight bar
3 warm up sets - hitting higher end rep range and slowly came down to a good working weight
1 working set - failure then 3 drops sets

Seated overhead db press with 2 hands
2 feel sets
2 working sets to failure - felt strong as fuk so I upped the weight and did a second working set.

Cable bent over single arm - these are normally done with two hands but I feel better doing singles, my groove is better and stronger with one arm at a time
2 working sets to failure and really went for it, hitting low end rep range

Finished with kickbacks
2 sets- higher end reps hitting around 12 reps

Seated db curls
2 feel sets
1 working set to failure plus 2 drop sets then right down to halves and quarters

preacher curls - single arm over a incline bench - standing
2 feel sets
1 working set to failure up to 6 reps plus 2 forced

Hammer curls
2 working sets both with drop sets to failure, right down to halves

DB wrist curls
3 sets hitting higher end reps


Felt strong and really broke some new ground. When I felt the pain come into the set and my mind and body was telling me to stop, I ignited the force within and pushed passed it and got some good solid reps out right down to halves and even down to quarters. The pump was immense and arms blow up.

[almostgone]

I'm sure it does! I've been hitting Zerchers(both deads w/a band around the head, and the ones where the bar is perpendicular to body high in the crotch - a split legged static lunge?) they make me work hard

That's a Jefferson squat. I only use quarter plates on the bar so I can work on getting as low as I can.

[almostgone]

I'm sure it does! I've been hitting Zerchers(both deads w/a band around the head, and the ones where the bar is perpendicular to body high in the crotch - a split legged static lunge?) they make me work hard

Zerchers are great at keeping the load from hitting the lower back hard, IMO. Especially if you have lower back issues. I still want to get just a tad lower so I'm sure I'm breaking parallel on reg squats.

[NACH3]

That's a Jefferson squat. I only use quarter plates on the bar so I can work on getting as low as I can.

I had that visual in my head for Jeffersons... It's a good isolater, too... While working on depth w/out carrying too much of a load(as you mentioned)! I'm going to keep these as well as the others(I'm gonna google em' now)

[NACH3]

It's a standing Bulgarian split squat... Both feet on floor w/bar in middle of legs

[RaginCajun]

Never knew there were that many variations of a deadlift

[NACH3]

Never knew there were that many variations of a deadlift

Which ones RC?!

[almostgone]

It's a standing Bulgarian split squat... Both feet on floor w/bar in middle of legs

Dear God, looks like a lunge with a barbell in the way.

[almostgone]

I had that visual in my head for Jeffersons... It's a good isolater, too... While working on depth w/out carrying too much of a load(as you mentioned)! I'm going to keep these as well as the others(I'm gonna google em' now)

Look up Kai Greene and Jefferson squat on YouTube (some people refer to it as a Jefferson deadlift). He has very good form and you notice he doesn't use much weight. Honestly, any plate bigger than a 25# limits your movement travel. I just can't get as low as he does (yet).
I really have enjoyed them just prior to hacks amd it seems to be helping with the area of the quad tear. Leg extensions, Jeffersons with one foot forward then switch off with the other foot forward, and then hacks. Jump straight into reverse hacks and it really drains you. Then leg presses, standing calf raises, seated calf raises, and leg curls and everything is pretty much geeked at that point (at least for me anyway ).

Here ya go, Nach.

https://youtu.be/egrp-unkBnY


Edit: Keep your glutes tight with this one.

[RaginCajun]

Which ones RC?!

All those that you and AG keep talking about

Wish I had a gym to try them in

Need to go find some trees I guess or some cement blocks

[kelkel]

shaved the head

Oh lovely.

[Proximal]

Shitty back pic but gives ya an idea - thicker but I'll get another

Good morning everyone!

2 thoughts:

1. Nach, this pic pissed me off last night, realized I could & should always be working harder. Doing a 2 a day workout today with extra cardio. Dude, you're a beast - thank you so much for the inspiration!

2. Marcus, you really should make a sticky of your thread regarding being banned and change it to an educational thread on why you shouldn't take steroids when you're younger. No kid in their right mind will start AAS after reading through that thread.

[Sfla80]

So back was on the menu today. Had the plan on bringing an employee in and giving him first taste if HIT training but he backed out.

So I went in on a mission.

Few warm ups to get started . Standing straight arm pull downs.

Next on to old school tbar.

Got 3 warm up in. A feel set with 3 45s and a 25. Felt good. Previous best was 4 45s. So for working set threw on another 45. (4-45s and a 25).

Hit first working set and got 4.5 strong reps.

Wanted to get 2 working sets in. Wad feeling good. So go get into my stance. Lift weight to get off the ground. And there it happened....fvcking sharted :/

And that was the end of my session hahaha god damnit.

Might go back tonight to make up for it.

[NACH3]

Good morning everyone!

2 thoughts:

1. Nach, this pic pissed me off last night, realized I could & should always be working harder. Doing a 2 a day workout today with extra cardio. Dude, you're a beast - thank you so much for the inspiration!

2. Marcus, you really should make a sticky of your thread regarding being banned and change it to an educational thread on why you shouldn't take steroids when you're younger. No kid in their right mind will start AAS after reading through that thread.

Damn... Thx Prox! That means a lot man... Anything to motivate or inspire is what this thread is all about(& HIT)

[NACH3]

So back was on the menu today. Had the plan on bringing an employee in and giving him first taste if HIT training but he backed out.

So I went in on a mission.

Few warm ups to get started . Standing straight arm pull downs.

Next on to old school tbar.

Got 3 warm up in. A feel set with 3 45s and a 25. Felt good. Previous best was 4 45s. So for working set threw on another 45. (4-45s and a 25).

Hit first working set and got 4.5 strong reps.

Wanted to get 2 working sets in. Wad feeling good. So go get into my stance. Lift weight to get off the ground. And there it happened....fvcking sharted :/

And that was the end of my session hahaha god damnit.

Might go back tonight to make up for it.

Lmfaoo - sorry man :/ that is some funny sh!t(no pun intended) . That's some good weight tho!!

[NACH3]

Look up Kai Greene and Jefferson squat on YouTube (some people refer to it as a Jefferson deadlift). He has very good form and you notice he doesn't use much weight. Honestly, any plate bigger than a 25# limits your movement travel. I just can't get as low as he does (yet).
I really have enjoyed them just prior to hacks amd it seems to be helping with the area of the quad tear. Leg extensions, Jeffersons with one foot forward then switch off with the other foot forward, and then hacks. Jump straight into reverse hacks and it really drains you. Then leg presses, standing calf raises, seated calf raises, and leg curls and everything is pretty much geeked at that point (at least for me anyway ).

Here ya go, Nach.

https://youtu.be/egrp-unkBnY


Edit: Keep your glutes tight with this one.

Thx a ton AG!! Kai does have exceptional form! I was wondering why my ROM was limited

[RaginCajun]

Was able to get in some deads at a buds gym, felt great!!!!

[Hazard]

Was able to get in some deads at a buds gym, felt great!!!!

Just did deads myself..... 1st time in 5 years. Pulled 455lbs for 2 on my 5th set. I guess I shouldn't be disappointed..... Not real happy tho. That weight will surely go up..... That I promise

[Sfla80]

Just did deads myself..... 1st time in 5 years. Pulled 455lbs for 2 on my 5th set. I guess I shouldn't be disappointed..... Not real happy tho. That weight will surely go up..... That I promise

What's that weight compared to 5 years ago

[Hazard]

What's that weight compared to 5 years ago

I don't even remember. I think I pulled 585 on rack deads

[NACH3]

I don't even remember. I think I pulled 585 on rack deads

Good stuff - sucks my stomach(hernia just ruptured today - didn't even lift had to be yesterday's good mornings into squats 8sec negative deficit deads). I really enjoy deadlifting now... It's a great challenge - getting your form right I'm seeing takes practice

[BG]

That's a Jefferson squat. I only use quarter plates on the bar so I can work on getting as low as I can.

I never once thought of doing that.....and probably wont. I dont think my body will allow that.

[BG]

Just did deads myself..... 1st time in 5 years. Pulled 455lbs for 2 on my 5th set. I guess I shouldn't be disappointed..... Not real happy tho. That weight will surely go up..... That I promise

Good start!