**Marcus's HIT Dungeon**

[kelkel]

No show or comp.

I cut for the summer around this time every year.

I started lower than I usually do so thought why not cut for the same amount of time and take it to the limit.

Do you think it's a waste if I'm not competing?

No, not at all. I was just curious as it's a lot of work. I think it's great that people can motivate themselves to achieve such goals.

^^^^ fixed ^^^^

You've done better. Zero effort put forth. D-

[kelkel]

Its got to do with my diet dedication for sure, but before turning 40 it was much easier.

Waaaaaaaaaaaaaaaaahhhhhhhhhhhhhh

[almostgone]

Freaking hate tilapaia. ..would rather eat canned tuna everyday lol.

But I did used to wrap in tin foil. Fish, onions, peppers, couple lemon or lime wheels. Herbs if u want. Throw in oven like that. Kinda steams all things together

Papillote is the term. Basically wrapped in parchment and the server is suppose to open table side with two forks.

Thanks, Sfla. I'll give that a try. Unfortunately, I like the more expensive fish/expensive for my budget anyway; grouper, orange roughy, red snapper.
Really need some good recipes to work with other types of fish. We generally fire up the grill at least 2x/week. I can eat salmon patties or salmon scrambled in w/ egg whites, but need to get some more ideas for fish before I get burnt out on salmon.
Although beef is my go to protein and chicken a close second, I agree that fish is generally a superior protein (at least for me it seems.to be).
I can eat tuna but generally prefer to mix it in with some whole wheat pasta.

[almostgone]

Man, my arms are smoked. Carrying my lunch cooler and ruck from the bottom of the parking lot was an exercise all on its own. Getting warm here finally and will start dropping water weight soon. . Labs around the 3rd week of June, curious to see where I'm at because I still feel low.
Still pushing the negative work and plan to stick with it for a while.

Seated d'bell curls- 2 w/u, Work-5+,drop,3+,drop,4+,drop,4+ reps and 2 cheat reps w/ a slow 5 count negative.
Incline d'bell curls- 2 w/u, Work-5,drop,4,drop,3+ - 4+ reps.
Close grip cable curls- Work1- 6 reps with a 5 count positive and 10 count neg. Rest for 1 minute and drop a smidge of weight. Work2-5 reps w/ a 10 count neg.
Close grip Smythe press- 2 w/u, Work1- 5, drop,5. Rest 1 minute and drop a little weight. Work2- 5 reps and then a long static hold @ 2/3 of the way into another rep. Held it as long as I could (a long 22 count). Was shaking so bad my whole Smythe machine was rattling and I had a slight nosebleed.
Triceps pressdown- 2 w/u, Work1- 6 reps w/ a 10 count hold on last rep. Drop weight, chug water, and breathe for 1 minute. Work2- 6 reps with a 10 count slow neg. on last rep.
D'bell skulls- Work-6,drop,4.

Totally spent, sweaty, and bleeding. 44 minutes and I'm happy. . Had the usual pre and post lift shakes. Eating 2 ounces of plain shredded wheat now and chasing it with a Pepsi Max.

[IronClydes]

Thanks brother.

Typical back day is close grip (tri-bar) pull downs, overhand pull downs, bent over bb rows, db rows, deadlifts. If I have time for an extra weak spot training day, I will do straight arm pull downs, underhand pull-ups, long cable rows, and possibly the t-bar rows.

All are down traditional Marcus HIT format.

I'll let Marcus, kel, nach and others chime in....but this thread has helped my back dramatically.

ROWS first and for most.

Thickness best movement is old school tbars (thanks kel).

Maybe post up a typical back day routine for u and will help some critique it

[marcus300]

So I've been following Marcus's HIT training and workout templates for a couple years now with good results. However, I've been running into a deadend growing my lat width and back thickness.

Any recommendations? My back shot is below:

Attachment 163681

For reference, I just started a 20 week EQ/NPP/Test C cycle. I know there are better compounds out there, but I wanted to give this stack a try.

Thanks fellas.

I wouldn't say its lacking in development from the pic you posted.

Back training is hard on the best of days, its got to do with a lot of mind muscle connection. Try and not do any pulldown movements with your arm try and visualize that your arms are hooks only and your pulling with the elbows and back muscles, this takes time but if you use light enough weight you can start a groove so it just because natural.

I always visualise cracking a walnut in-between my lats/shoulder blades this will make you bring the elbows back slightly to contract the lats. Also a major part of any lat involvement is the position of your back it needs to be arched, if at any time your back is rounded its game over because your pulling with your arms, stick the chest up and out with a slight arch in the back and pull back with your elbow's and crack that nut. Closer the grip the bigger and better range of motion in the lats.

IMHO I would row row row row and row because the width will just follow if you create huge thickness in the back, never forget deads and hypers to thicken up the lower back and remember never round the back otherwise your pulling with the arms, so drop the weight concentrate on the movement and make sure you feel pain on every set right in the lat itself otherwise your not doing it right

[DCI]

Hey all hope everyone is well.

I have been away for so long due to work and being away on holidays too. Training has been ok bit miss matched due to the hols etc. Diet is 90% clean with a few beers thrown in there while on holidays. Still strong and maintaining weight so I am happy.

Will have a good run at the summer no hols planed till the end of august so should be fun.

[GirlyGymRat]

I wouldn't say its lacking in development from the pic you posted. Back training is hard on the best of days, its got to do with a lot of mind muscle connection. Try and not do any pulldown movements with your arm try and visualize that your arms are hooks only and your pulling with the elbows and back muscles, this takes time but if you use light enough weight you can start a groove so it just because natural. I always visualise cracking a walnut in-between my lats/shoulder blades this will make you bring the elbows back slightly to contract the lats. Also a major part of any lat involvement is the position of your back it needs to be arched, if at any time your back is rounded its game over because your pulling with your arms, stick the chest up and out with a slight arch in the back and pull back with your elbow's and crack that nut. Closer the grip the bigger and better range of motion in the lats. IMHO I would row row row row and row because the width will just follow if you create huge thickness in the back, never forget deads and hypers to thicken up the lower back and remember never round the back otherwise your pulling with the arms, so drop the weight concentrate on the movement and make sure you feel pain on every set right in the lat itself otherwise your not doing it right

Nice explanation esp cracking the nut...

[novastepp]

I'm back from my annual internet hiatus.

Been off work since May 6th, and decided that the time had come for a break.

Went on two vacations and spent countless hours outdoors and with family & friends.

Been training 3 days a week when at home. Concentrating on keeping strength and intensity up while reducing bodyfat. I'm down to 216 and have gained some visible definition. In other words, I've been doing some fasted cardio in the mornings off and on.

Glad to be back here and I thought about you all quite a bit over the past month.

[novastepp]

Now I have about 3-4 days of catch up reading to do

[almostgone]

Nice, Nova. You sound rested and ready to jump back into it.

[kelkel]

Been off work since May 6th, and decided that the time had come for a break.

Went on two vacations and spent countless hours outdoors and with family & friends.

Nice work outta you. Time off is so important, both mentally and physically.

[Sfla80]

Morning guys and gals

Back was on the menu this morning

straight arm pull downs to warm

Seated CG rows. 2w 1f 2w 1d

Bent over smith rows 2w 1d

Db rows 2w

Dorian style deads (very light) 3 sets

Hypers 3 sets each holding a 25 and dropping it

CG pull downs to finish. 2w

[IronClydes]

I wouldn't say its lacking in development from the pic you posted.

Back training is hard on the best of days, its got to do with a lot of mind muscle connection. Try and not do any pulldown movements with your arm try and visualize that your arms are hooks only and your pulling with the elbows and back muscles, this takes time but if you use light enough weight you can start a groove so it just because natural.

I always visualise cracking a walnut in-between my lats/shoulder blades this will make you bring the elbows back slightly to contract the lats. Also a major part of any lat involvement is the position of your back it needs to be arched, if at any time your back is rounded its game over because your pulling with your arms, stick the chest up and out with a slight arch in the back and pull back with your elbow's and crack that nut. Closer the grip the bigger and better range of motion in the lats.

IMHO I would row row row row and row because the width will just follow if you create huge thickness in the back, never forget deads and hypers to thicken up the lower back and remember never round the back otherwise your pulling with the arms, so drop the weight concentrate on the movement and make sure you feel pain on every set right in the lat itself otherwise your not doing it right

Thank you for the direction, Marcus.

I'll work on focusing on hooks, not arms, and lightening up the weight to dial in the arch and form better.

Any and all rows it is....close grip pull-downs are like rows as well, aren't they? Just rowing downward.

Long cable rows
T-bar rows
BB rows
DB Rows

Got it.

[kelkel]

Still hitting it:

[Proximal]

Still hitting it:

JC! Robbie Robertson (edit: Robinson)?

[Proximal]

[QUOTE=numbere;7181917]
I'm on a cut and my leg workouts have been suffering because of cardio.

I have no issues getting to 10% on diet alone, but I'm trying to hit the mythical 5% in the next 17 days.
[/mQUOTE]

Just got back from a tough back workout (thanx Marcus for the advice about walnuts), topped off by triple drop sets on 2 bicep movements, super sets on forearm flex/ext & a high repetition shocker for reverse curls.

Have a few gym members getting ready for the West Coast Classic show - watching one today do back, but man he looked like he was gassed as hell. Waited for a good moment between exercises, asked if he was 5 or 6%. He said 5% and yes, he was hurting. His traps and lats were vascular as all fvck.

[marcus300]

Thank you for the direction, Marcus.

I'll work on focusing on hooks, not arms, and lightening up the weight to dial in the arch and form better.

Any and all rows it is....close grip pull-downs are like rows as well, aren't they? Just rowing downward.

Long cable rows
T-bar rows
BB rows
DB Rows

Got it.

Close grip pulldowns or any pulldowns aren't like rows, you need to do both rows and pulldowns plus hypers for full back development and always some deads thorwn in the mix. A pulldown is done from above the head downwards, rows aren't.

[marcus300]

still hitting it:

omg ...........

[Hazard]

Looks like I have to stop bulking. I now have to start hitting cardio like a mad man. Can't explain too much right now but hopefully in a few months I can. I think most here know that I'd never resort to this of I didn't have to lol

[numbere]

Looks like I have to stop bulking. I now have to start hitting cardio like a mad man. Can't explain too much right now but hopefully in a few months I can. I think most here know that I'd never resort to this of I didn't have to lol

I take it that you finally got to the point where you can't see your penis.

[BG]

Waaaaaaaaaaaaaaaaahhhhhhhhhhhhhh

A big FU to you !

[Sfla80]

I take it that you finally got to the point where you can't see your penis.

^^hahahhahahha

[Hazard]

I take it that you finally got to the point where you can't see your penis.

Lmfao!!!! That will be an issue

[kelkel]

A big FU to you !

Feeling the love!

[kelkel]

Lmfao!!!! That will be an issue

[Hazard]

I'm not sure if I typed "that will never be an issue" and someone edited it or if I legitimately left out "never" haha

[novastepp]

Decline BB, set of 7 then a double drop.

Incline DB, failed at 7 RP for 2, then about 10 secs until I could get up a rep and end on negative.


Gettin back into a routine of one day on, one day off. Getting ready to go for a month of HIT.

[almostgone]

Arms are still whooped and something going on with one wrist but Voltaren gel seems to be dulling it. Been putting off going to.the eye Dr. and finally went today. Waaay past due for new glasses and a prescription change. Spent more money than I planned, but am having new lenses put into my old frames and use them for lifting and when reloading, etc., got a new pair of glasses, and a new pair of work glasses w/ tempered glass instead of plastic or polycarbonate; nothing holds up to stray metal chips and abrasives like tempered glass lenses.
Shot coming up when I get off of work and then shoulders tonight. Think I may be getting back to a reasonable schedule of EOD lifting, just need to be consistent.

[Mp859]

I don't wish a sinus infection on anyone. Holy shitt

[almostgone]

I don't wish a sinus infection on anyone. Holy shitt

Dang, still no better, Mp?

[almostgone]

Bedtime for me. The plan of attack is directed at shoulders tonight. Took a half relaxer hours ago so it shouldn't make me oversleep. Hope everyone kicks Wednesday right square in the @ss; especially you Kel, it's your leg day, right?

[Proximal]

Bedtime for me. The plan of attack is directed at shoulders tonight. Took a half relaxer hours ago so it shouldn't make me oversleep. Hope everyone kicks Wednesday right square in the @ss; especially you Kel, it's your leg day, right?

Unless he is going back to his M.D. to get that DRE that he missed last week

[NACH3]

Close grip pulldowns or any pulldowns aren't like rows, you need to do both rows and pulldowns plus hypers for full back development and always some deads thorwn in the mix. A pulldown is done from above the head downwards, rows aren't.

Pulldowns are also more for Lat 'width' not thickness as Marcus has stated... They all need doing but I honestly have always went the row/row/row your arse off way as its created thickness moreover it's created my lats to go outward too

I wouldn't say its lacking in development from the pic you posted.

Back training is hard on the best of days, its got to do with a lot of mind muscle connection. Try and not do any pulldown movements with your arm try and visualize that your arms are hooks only and your pulling with the elbows and back muscles, this takes time but if you use light enough weight you can start a groove so it just because natural.

I always visualise cracking a walnut in-between my lats/shoulder blades this will make you bring the elbows back slightly to contract the lats. Also a major part of any lat involvement is the position of your back it needs to be arched, if at any time your back is rounded its game over because your pulling with your arms, stick the chest up and out with a slight arch in the back and pull back with your elbow's and crack that nut. Closer the grip the bigger and better range of motion in the lats.

IMHO I would row row row row and row because the width will just follow if you create huge thickness in the back, never forget deads and hypers to thicken up the lower back and remember never round the back otherwise your pulling with the arms, so drop the weight concentrate on the movement and make sure you feel pain on every set right in the lat itself otherwise your not doing it right

This^^ right here I agree with 100%... MMC is key as we can not see what's going on behind us(it's the only BP we can't see so getting ur MMC on point is key for any movement - which will carry over to all movements and better results... One que I use and in order to really activate the lats for optimal stretch and flexion is to arch your low back(or be keeping it arched... And at the peak contraction of any movement your going to pop your chest, too(don't over exaggerate it just enough to engage/recruit/and then demolish the lats

It's worked for me - I've followed this((Marcus' Advice)and concentrated on thickness and everything is/was(haven't lifted in close to a wk) falling into place... It was deads and BB Bent over rows(w/paused reps) and T-bar rows that built my back up - and they're my 3 favorite movements as well



-T-bars
-BB Bent over rows/or Pendulay Rows(low back is arched at a 90* position <---- (hits upper back - rhomboids teres Major/& minor - traps)
- seated long bar rows
- one arm DB rows
- deads have made a huge difference in my back development
- hypers

[NACH3]

I don't wish a sinus infection on anyone. Holy shitt

Damn MP hope you feel better quickly man!

[kelkel]

Bedtime for me. The plan of attack is directed at shoulders tonight. Took a half relaxer hours ago so it shouldn't make me oversleep. Hope everyone kicks Wednesday right square in the @ss; especially you Kel, it's your leg day, right?

That it is. Planning on a heavy squat day, but that always remains to be determined once I get under the bar. Pounding down some pasta with lean hamburger, then some coffee in preparation.

[Hazard]

I've got 3hrs of sleep..... About to get another 3-4 and then prepping fpr chest day

[Sfla80]

What's up everyone.

Chest done today

Started pec/Dec like 6 warm ups pyramids

Incline dB flies 2w 1f 2w dd (65s)

Flat flies dB 2w 1d

Incline dB press 2w dd

Straight set from incline hammers into decline hammers. 2w

Cable work to finsh

[Proximal]

I believe my bionic legs are starting to enjoy leg training again, pushed them hard this morning - going back for cardio & abs tonight.

[kelkel]

Great leg day today.

5 minutes on stationary bike to warm up knees.
Extensions: moderate weight (heavy but not too heavy) higher reps
Squats: Got up to my decision weight (where I do some reps and either decide to stay and rep out or rack it and go up) and cranked out an easy 10 and racked it. Added 50 and did eight good reps. Got greedy and added another 40 and got 5 reps. It hurt (good hurt.) Racked it, dropped a plate and did about 5 more. Everything felt solid. One of those "good" days.
Lunges on smith: couple sets, 12-15 reps. Chose these as I didn't feel like moving all the plates to the vertical press.....
Seated leg curls
Calf crap.