**Marcus's HIT Dungeon**

[Sfla80]

Can't edit the pervious post. Sorry for another post bout this guy's lol.

This was taken in airport in bali.

[Mp859]

Its shocking here too. Its only 25c here but the humidity is a killer. Smashed chest tonight. Did incline to start with one heavy set with a dd Then flat one hard heavy set then droped to heavy but lighter weight and then the proper dropset. Blood was flowing hard and the pain was intense. Then db flies 2 set feeling the squeeze. Then to finish bb negatives on the flat. The decline bench has been broken the last few weeks in the gym and it is wrecking my head

103 here but we don't have any humidity

[kelkel]

Do your legs bleed when you're even close to sharp objects?

That's actually funny. Thing is, they get much more veiny at times.

I don't think he meant satanists lol

Correct.

I took it as goat fuckerss not sacrificing.

Bingo.

[almostgone]

Late really? Thought it was early lol.

Did you get any of that storm btw???

No sir, but some severe stuff just missed us by a gnat's @ss, though. Sister in law lives about 11 miles away and had hail almost the diameter of a golf ball. It's that time of year.

[almostgone]

The humidity switch is defo in the "On" position. Good lift tonight but it feels like you're trying to breathe thru a wet shirt due to the humidity.

RC exercises and broomstick stretches.

D'bell press- 2 w/u, Work 1- 6+,drop,2+,drop,2+. Rested, drank water and grabbed some air for 1 minute , also set back of my bench to first notch from perpendicular, roughly 10°, and elevated the seat. Work2- 6+ reps w/ a 10 count neg. @/the last drop weight from first set. I'm thinking I need to include this angle more often as it still hammers anteriors w/o being shallow enough to hit pecs?
Seated side laterals- 2 w!u, Work-6,drop,3+,drop,3+ w/ a 10 count hold.on last partial into a slow 5 count neg.
D'bell rev flyes- 2 w.u, Work-7+, drop,3+,drop,3+. Slow 10 count hold on all partials.
B'bell shrugs- 2 w/u, Work1(front)- 4+,drop,6+. Work2(rear)- 4+,drop,7+ w/ a 10 count hold on last partial. Superset with:
D'bell shugs- Rep to fail w/ 80s. Only got about 7+ good reps.

Was very gassed at end of lift from all of the negative work and humidity, it managed to grab and extra rep or two until I got to shrugs and was beginning to crap out by then. Still fairly satisfied with it, though.

41 minutes not including RC exercises and the stretches.

[Proximal]

Ty sir, we actually (I know I'll get shit for it hahahah) we both have the matching set.

I have one on each forearm.

Hers are top of shoulder bone, and the collar bone.

Other we got in Bali last day of honeymoon. Had to be out of hotel at 11 flight wasn't until like 8 or 9 something like that lol so we got a memory. That is in sankrit.

Our body is love we are enternal. Hindu saying.

Now just need to make sure she's not ex #2

I've been thinking about the perfect tattoo to honor my wife since I started getting inked. She refuses to allow me to have her name on me, unfortunately not much room left on either arm for something more elaborate. That quote is really special, nice job. Congratulations, nothing greater than true love!

[marcus300]

Afternoon everyone,

Ive been MIA again but I'm still here

[novastepp]

Hit Rows and pulldowns for aback a few nights ago, and last night i hit seated lat raises and cable raises for delts.

Going for calves tonight.

Marcus' routine is just amazing, and I look forward to it every time I do it.

Enjoy your Friday everyone.

[Sfla80]

Afternoon everyone,

Ive been MIA again but I'm still here

We thought u were banned

[kelkel]

We hoped u were banned

Well that's harsh.

[marcus300]

We thought u were banned

Nearly mate, I'm on a knife edge

[IronClydes]

Wonder if it's close to Florida man.

36 years here and it's like it gets worse every year.

We're looking at moving to Florida within the next year...likely the Lauderdale or Myer's areas; small chance of the panhandle too.

[IronClydes]

Chest yesterday:

Decline Bench Press: 225x19, 245x9, 265x6 pause x1 drop 245x2 drop 225x2
DB Bench Press: 70x11, 90x6 drop 85x2 drop 80x2
Incline DB Press: 80x7, 90x4 drop 85x1 drop 80x1
Incline DB Fly: 55x8, 70x5 drop 65x2 drop 60x1
Straight-arm DB Pullover: 100x8, 100x7

[Sfla80]

We're looking at moving to Florida within the next year...likely the Lauderdale or Myer's areas; small chance of the panhandle too.

I'm near ft laud. Lived there though for 20+ years.

Myer's/naples is very nice. Lots of money. And big snow birds area. Summer it dies down alot

[Sfla80]

Chest yesterday:

Decline Bench Press: 225x19, 245x9, 265x6 pause x1 drop 245x2 drop 225x2
DB Bench Press: 70x11, 90x6 drop 85x2 drop 80x2
Incline DB Press: 80x7, 90x4 drop 85x1 drop 80x1
Incline DB Fly: 55x8, 70x5 drop 65x2 drop 60x1
Straight-arm DB Pullover: 100x8, 100x7

Looks good, not many flys though?

[NACH3]

Looks good, not many flys though?

^^ agree... That's a lot of pressing but thrown in more flys(either s/s b4 would be a pre-exhaust method) or press first then fly w/incline & flat(or still one notch up from flat), then throw in some cable work at the end(I love cable flys on a incline bench - really hits the muscle deeply and I can go into lots of partials with these)
Cables still - Or you can tri-set from - down sides(from top)/out in front/bottom up)/or add in crossovers etc

It seems like you either work with BB or DB but prefer DB? DBs have furthered my ROM(or didn't cause it to be worse) maybe try throwing a superset or that cable tri-set to keep intensity high rest periods(none)

Saw your pics looking great man!

[IronClydes]

Legs today:

Knee injury from several mountain biking crashes had me limited on weight today, but I powered through the good pain, stopping at first hint of an bad pain.

Recumbent bike warm-up: 10 min

Lying Leg Curls: 180x22, 200x12, 225x9 drop 215x2 drop 205x2 drop 200x2
Standing Leg Curls: 60x15, 70x14, 85x10 pause 2 pause 2
Leg Extensions: 150x20, 190x12, 210x10
Smith Machine Squats: 205x18, 225x12, 245x10
Smith Barbell Lunges: 135x15, 135x12
Hack Squat Machine: 180x20, 270x12
Standing Calf Raises: 200x20, 260x15, 300x11

[RaginCajun]

Pre-workout down the hatch

First time hitting some weights in a while

Plan on bringing the back some PAIN!!!

[kelkel]

Smith Barbell Lunges: 135x15, 135x12

Don't be afraid to crank the weight up on these and get some growth out of them. That's the advantage of smith lunges, balance is removed from the equation. If I did dumbell lunges anymore I'd fall the fvck over.

[IronClydes]

I'm near ft laud. Lived there though for 20+ years.

Myer's/naples is very nice. Lots of money. And big snow birds area. Summer it dies down alot

I love Lauderdale and Pompano Beach. I actually just returned from Pompano Beach - was there from Wed night to Sunday for a friends wedding...hit the beach daily!

I love Sunrise's Markham Park for biking too.

[IronClydes]

^^ agree... That's a lot of pressing but thrown in more flys(either s/s b4 would be a pre-exhaust method) or press first then fly w/incline & flat(or still one notch up from flat), then throw in some cable work at the end(I love cable flys on a incline bench - really hits the muscle deeply and I can go into lots of partials with these)
Cables still - Or you can tri-set from - down sides(from top)/out in front/bottom up)/or add in crossovers etc

It seems like you either work with BB or DB but prefer DB? DBs have furthered my ROM(or didn't cause it to be worse) maybe try throwing a superset or that cable tri-set to keep intensity high rest periods(none)

Saw your pics looking great man!

Thanks Nach!

I do love my cables too, It's just damn near impossible to get them both open in my gym for these, so I rarely plan on it. I'll make it happen though

[IronClydes]

Don't be afraid to crank the weight up on these and get some growth out of them. That's the advantage of smith lunges, balance is removed from the equation. If I did dumbell lunges anymore I'd fall the fvck over.

My lower back was really hurting from the deadlifts 2 days ago....my pain tolerance there limited increasing the weight much.

Not sure why my lower back is my weak point...shouldn't be. Doctor recently said I have mild arthritis there though....at the age of 35 lol

[kelkel]

Understood. Remember, deads don't have to be done weekly to get the desired results. With all the stress our backs are under, EOW is sufficient. Especially as we age.

[Sfla80]

I love Lauderdale and Pompano Beach. I actually just returned from Pompano Beach - was there from Wed night to Sunday for a friends wedding...hit the beach daily!

I love Sunrise's Markham Park for biking too.

Wow so u do know the area.

I lived 10 mins from Markham park. Spent a lot of time there. Bike trails. And lot of bad stuff during high school lol. Great out door gun range and dog park now.

[IronClydes]

Wow so u do know the area.

I lived 10 mins from Markham park. Spent a lot of time there. Bike trails. And lot of bad stuff during high school lol. Great out door gun range and dog park now.

I shoot at that range whenever I visit too

Markham is an awesome park and one of my favorite bike trails.

Where do you train at there? I usually hit LA Fitness when I visit.

[IronClydes]

Understood. Remember, deads don't have to be done weekly to get the desired results. With all the stress our backs are under, EOW is sufficient. Especially as we age.

Good point Kel.

Really want to get my back more developed, especially width-wise. Deads have always given me the results, I just can't seem to handle the weight or frequency I use to without entering the realm of deep, unbearable, constant pain as a result..

[Sfla80]

I shoot at that range whenever I visit too

Markham is an awesome park and one of my favorite bike trails.

Where do you train at there? I usually hit LA Fitness when I visit.

I'm about an hour north now. Palm Beach Gardens.

But still yeah at LA fitness. There one down the street from markham.

[IronClydes]

I'm about an hour north now. Palm Beach Gardens.

But still yeah at LA fitness. There one down the street from markham.

Nice.

Hope to be sharing the Florida sun sooner than later. My wife was born and raised Port St Lucie.

Would be awesome to do a training session with you sometime brother. Haven't had the honor of sharing HIT Training with any others since starting over 2 years ago now. I imagine it would be a hell of a lot more painful with negatives, forced reps, and pushing one another the whole way.

[kelkel]

Good point Kel.

Really want to get my back more developed, especially width-wise. Deads have always given me the results, I just can't seem to handle the weight or frequency I use to without entering the realm of deep, unbearable, constant pain as a result..

Another trick is simply to deadlift at the end of your back work. You're warm, ready and less weight is needed for the desired effect.

[kelkel]

Time for back and shoulders!

[IronClydes]

Another trick is simply to deadlift at the end of your back work. You're warm, ready and less weight is needed for the desired effect.

Which is what I do

I pretty much follow Marcus's routine laid out towards the beginning of this thread, just alternating DB's with BB's and exercises every other week. His back workout put the deads at the end in the 6-8 rep range with straight sets. That's what I do, but higher reps due to the pain as of late.

[RaginCajun]

Another trick is simply to deadlift at the end of your back work. You're warm, ready and less weight is needed for the desired effect.

I'll try that next time.

Did the ab/core warmup today before starting back and felt good

[Sfla80]

IronC, same here never had a partner. Would be killer to have someone training the same way with.

Did arms tonight guys.

Cg bench 3warms 1f 1w ( 215x4) drop X2 drop x3

Reverse grip straight bar pd 1f 2w dd

DB incline skulls 2w

Rope pull downs 2w dd

Seated dB curls (no rotation palms up entire time) 1f 2w 1d (1d cause lack of dbs)

Straight set Cg ezbar curls into reverse grip ezbar. 2w

Single arm hammer preachers 2w 1d

DB hammer curls 2w dd

Done....good session

[IronClydes]

IronC, same here never had a partner. Would be killer to have someone training the same way with.

Did arms tonight guys.

Cg bench 3warms 1f 1w ( 215x4) drop X2 drop x3

Reverse grip straight bar pd 1f 2w dd

DB incline skulls 2w

Rope pull downs 2w dd

Seated dB curls (no rotation palms up entire time) 1f 2w 1d (1d cause lack of dbs)

Straight set Cg ezbar curls into reverse grip ezbar. 2w

Single arm hammer preachers 2w 1d

DB hammer curls 2w dd

Done....good session

Killer workout....I have arms next as well.

Did you mean rope push-downs? Or is there a benefit to the pull-downs in an arm workout? I usually do these for my lats...

[Sfla80]

Killer workout....I have arms next as well.

Did you mean rope push-downs? Or is there a benefit to the pull-downs in an arm workout? I usually do these for my lats...

Lol push or pull. I'm horrible with terminology.

Grab rope, pull down extend at bottom of movement outwards.

I know what u r talking about for lats. But I use wide grip bar. And call them standing straight arm pull downs.

[RaginCajun]

Lol push or pull. I'm horrible with terminology. Grab rope, pull down extend at bottom of movement outwards. I know what u r talking about for lats. But I use wide grip bar. And call them standing straight arm pull downs.

I'll add these to next week's workout, straight bar lat pulls. Forgot to do them today, doh!

[Sfla80]

I'll add these to next week's workout, straight bar lat pulls. Forgot to do them today, doh!

I usually warm up to start with them.

But used to finish with them.

Kel is a firm believer of straight set standing pull downs into wide grip pull downs.

[RaginCajun]

I usually warm up to start with them. But used to finish with them. Kel is a firm believer of straight set standing pull downs into wide grip pull downs.

I'm going to have to get a routine down.

Finally have access to a gym even though it is 20 minutes away but hey, it's free!

Trying ease back into the weights and my back is something I want to really strengthen as it needs some work

[almostgone]

Whew!! Anteriors woke me up several.times today really hurting, so I must have got it right Thursday evening. Broke away from the diet today and a really good Cali/Mex style burrito. Made with really good skirt steak, and lots of fresh veggies. Was well.worth the violation of my diet.
Off work tonight (about dang time) and watching a movie with the wife and the beast. Already mentally geared up.for a nasty back lift tonight before I go to work.

Edit: Back to the anteriors being painful. It's a good pain and I can tell that setting the back of my bench on a slight angle from perpendicular and inclining the seat bottom is going to be a good thing for my anterior delts. It really nailed them!

[RaginCajun]

Whew!! Anteriors woke me up several.times today really hurting, so I must have got it right Thursday evening. Broke away from the diet today and a really good Cali/Mex style burrito. Made with really good skirt steak, and lots of fresh veggies. Was well.worth the violation of my diet. Off work tonight (about dang time) and watching a movie with the wife and the beast. Already mentally geared up.for a nasty back lift tonight before I go to work. Edit: Back to the anteriors being painful. It's a good pain and I can tell that setting the back of my bench on a slight angle from perpendicular and inclining the seat bottom is going to be a good thing for my anterior delts. It really nailed them!

Nice!

My back is sore and tight this morning, can really feel the different muscles that were worked.

Still hesitant to go heavy on deads, easing the lower back into it