**Marcus's HIT Dungeon**

[clarky.]

Morning guys and girls, Traps & shoulders are nice and sore this morning. Don't know if i'll get a session the nigh stuff to do. I'll report back the night.

[almostgone]

Destroyed and done. Nice session AG.

Thanks, Clarky. I left the shop feeling pretty good about it.

[marcus300]

Morning people

[almostgone]

Morning, Marcus.

[almostgone]

Hmmm, salmon and egg whites scrambled together for breakfast and then a cup of plain yogurt w/ a small handful of berries. This could be offensive later on.
Biceps and triceps are starting to get sore from last night. Don't know if I'll be up to shoulders,pressing, etc. later on. Put me down for a definite maybe in regards to lifting later.
Be safe, catch up with everyone afterwhile.

[Proximal]

Morning Marcus, morning all!

[novastepp]

Are you arching your low back and popping your chest at the peak of the contraction?? It activates the lats much more... Almost have to do it to truly activate them! It's slight(but makes all the difference) don't over exaggerate it

I am doing this, but I will reevaluate to make sure its as needed. Thanks, Nach.

Maybe try decreasing the speed of the rep or increase the amount on time you spend in the negative part of a movement?

I did this last night. I need to give all of my tweaks time to deliver a possible result. Thanks, AG.

Nova you can get a decent set of cotton straps for 5 bucks and they really help getting 2 extra reps.

There's a published study that straps can increase the amount of reps you can do by 20%.

It also helps if you put your thumb on top of the bar instead of around.

I will use straps, but maybe on RPs or drops? Hell I may just use them for a month or two and see if I can get some additional activation.

Same here on the thumb placement on overhand grip, pretty sure I do the same on underhand grip. It just seems more natural to me.

Edit: Yeah, I just test drove the movement. Thumbless grip on u'hand as well.

I always do this anyway. I don't think I ever wrap my thumb anymore, so much easier on the wrists.

Thank you for all of the input, I don't like to make excuses, but I do have some issues with my spine and its curvature, and perhaps (damnit) it is preventing me from arching sufficiently. I'll keep you updated.

[kelkel]

Have you ever heard that being heavy and muscular increases your count even though your not taking anything. Like we all know our natural creatine levels increase the bigger and more muscular we get but have you heard of anything with the blood Kel?

Ive also got low platelets which is concerning her.

Extra muscle can effect many things, just not usually to extremes. Read some of these, particularly the first which emphasizes exercise:

Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells

Thrombopoietin and Platelet Production in Chronic Immune Thrombocytopenia

I have more if you like. Also, how is your thyroid function as this can relate to it as well?
I'd also be interested to know if you've had any BW after taking a few weeks off from training and if so, were there any significant differences?

[NACH3]

Morning everyone!

Going in for a back session I'm thinking today... Nothing crazy just to see how things are moving

[Sfla80]

Chest this morning

Incline DB Flyes 3warm 1f 2w dd
Smith Incline 1f 2w dd
Smith flat 2w drop and r/p
Flat Flyes DB 2w
Pec/Dec 3 sets

[numbere]

Can any of you explain the difference in muscle fiber emphasis between lying barbell tricep extensions and incline barbell tricep extensions?

[Hazard]

Can any of you explain the difference in muscle fiber emphasis between lying barbell tricep extensions and incline barbell tricep extensions?

I like being able to get as much of a stretch as possible. So incline would work better than lying down on the bench. I prefer sitting straight up and letting my hands drop all the way down to my traps. The stretch on the tricep is insane

[numbere]

I like being able to get as much of a stretch as possible. So incline would work better than lying down on the bench. I prefer sitting straight up and letting my hands drop all the way down to my traps. The stretch on the tricep is insane

I was under the assumption that an inclined bench was preferred over a vertical bench because of less stress on the elbows.

Am I over thinking this?

[Proximal]

To Hazards point & your initial question, the long head of the triceps crosses over the shoulder and actually assists in extension of the humerus. Thus, the more the humerus is flexed, the better the pre- stetch.

I'm guessing you're feeling more elbow stress due to the combined increase in the amount of tension from stretching this two-joint muscle from both joints.

[NACH3]

I like being able to get as much of a stretch as possible. So incline would work better than lying down on the bench. I prefer sitting straight up and letting my hands drop all the way down to my traps. The stretch on the tricep is insane

I agree it's all about the stretch you get to get full muscle fiber activation and growth especially outta your tris with this... PTSD above movement w/a single heavy bell was my staple for tris b4 I got hurt or even after my first surgery

I was under the assumption that an inclined bench was preferred over a vertical bench because of less stress on the elbows.

Am I over thinking this?

A little - it's all relevant as we need to hit different angles or if one prefers the one to the other - I like switching between straight bar and EZ bar for lying skulls - and I do both lying flat(w/other movements too) and slightly inclined -

[IronClydes]

Back yesterday:

V-Bar Pulldown: 180x14, 200x8, 240x4 drop 22x2 drop 200x2
WG Lat Puldown: 180x8, 220x5 drop 200x2 drop 180x3
Straight-arm Pulldown: 80x11, 95x7 drop 88x2 drop 80x2
Bentover BB Row: 195x10, 205x7, 225x5 pause 2 pause 1
Seated Cable Rows: 180x14, 220x7, 260x5 drop 240x2 drop 220x2
BB Deadlift: 295x10, 315x7, 315x5

Delts today:

Seated Military Press: 115x16, 125x9, 135x7, 145x5 drop 135x2 drop 125x2 drop 115x2
Seated DB Press: 70x14, 75x9, 80x5 drop 75x2 drop 70x2
Side DB Laterals: 40x13, 45x10, 50x10 drop 45x4 drop 40x4
Bentover DB Laterals: 45x12, 50x9, 55x8 drop 50x3 drop 45x3
Alternating side to front DB raises: 30x8, 35x7
BB Shrugs: 225x16, 225x15, 225x15

[RaginCajun]

Back yesterday: V-Bar Pulldown: 180x14, 200x8, 240x4 drop 22x2 drop 200x2 WG Lat Puldown: 180x8, 220x5 drop 200x2 drop 180x3 Straight-arm Pulldown: 80x11, 95x7 drop 88x2 drop 80x2 Bentover BB Row: 195x10, 205x7, 225x5 pause 2 pause 1 Seated Cable Rows: 180x14, 220x7, 260x5 drop 240x2 drop 220x2 BB Deadlift: 295x10, 315x7, 315x5 Delts today: Seated Military Press: 115x16, 125x9, 135x7, 145x5 drop 135x2 drop 125x2 drop 115x2 Seated DB Press: 70x14, 75x9, 80x5 drop 75x2 drop 70x2 Side DB Laterals: 40x13, 45x10, 50x10 drop 45x4 drop 40x4 Bentover DB Laterals: 45x12, 50x9, 55x8 drop 50x3 drop 45x3 Alternating side to front DB raises: 30x8, 35x7 BB Shrugs: 225x16, 225x15, 225x15

Nicely done

[marcus300]

Can any of you explain the difference in muscle fiber emphasis between lying barbell tricep extensions and incline barbell tricep extensions?

I wouldn't say fiber difference but both exercises target the long head which will give the belly of the long head thickness and also size which will make a double bicep pose look freaky because you can actually make those fukers hang down. The more of the incline the slightly higher up the long head will be targeted. I much prefer doing these with DB's and then I get zero elbow pain and its more of a natural flow. I also like targeting the long head with db extension with both hands over head while seated. You have to find your own groove and don't force the stretch to much otherwise you can destroy the elbows but when you do it with both hands above the head its pure long head and no other muscles can come into play because the movement takes the bell behind the head. But I would attack the tricep with all the different angles you can to bring the best development out of the long head

[marcus300]

Extra muscle can effect many things, just not usually to extremes. Read some of these, particularly the first which emphasizes exercise:

Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells

Thrombopoietin and Platelet Production in Chronic Immune Thrombocytopenia

I have more if you like. Also, how is your thyroid function as this can relate to it as well?
I'd also be interested to know if you've had any BW after taking a few weeks off from training and if so, were there any significant differences?

Thyroid is fine mate and never had blood work off after taking a few weeks off because ive never taken weeks off training in 30 years. I'm pissed off about it but its my health so I have to take notice, I guess my body just doesn't want me on gear anymore.

They weigh me everytime and I as over 250lbs this time and they just look at me strange, I can tell they think I am on something.

[Sfla80]

Thyroid is fine mate and never had blood work off after taking a few weeks off because ive never taken weeks off training in 30 years. I'm pissed off about it but its my health so I have to take notice, I guess my body just doesn't want me on gear anymore.

They weigh me everytime and I as over 250lbs this time and they just look at me strange, I can tell they think I am on something.

Ugh I'm really afraid of my next round of bloods. We have similar issues. But for way different reasons. Lol. Mines definitely not cause of my size lol ; (

[Hazard]

I wouldn't say fiber difference but both exercises target the long head which will give the belly of the long head thickness and also size which will make a double bicep pose look freaky because you can actually make those fukers hang down. The more of the incline the slightly higher up the long head will be targeted. I much prefer doing these with DB's and then I get zero elbow pain and its more of a natural flow. I also like targeting the long head with db extension with both hands over head while seated. You have to find your own groove and don't force the stretch to much otherwise you cab destroy the elbows but when you do it with both hands above the head its pure long head and no other muscles can come into play because the movement takes the bell behind the head. But I would attack the tricep with all the different angles you can to bring the best development out of the long head

^^^^ that right there

Dumbell is best as was explained to me by Ian also. Insane stretch and lift up and bring hands over your head without moving your torso or head. It hurts so good

[InternalFire]

nightly results of HIT, what a pump... couldn't get any better

[kelkel]

Thyroid is fine mate and never had blood work off after taking a few weeks off because ive never taken weeks off training in 30 years. I'm pissed off about it but its my health so I have to take notice, I guess my body just doesn't want me on gear anymore.

They weigh me everytime and I as over 250lbs this time and they just look at me strange, I can tell they think I am on something.

The reason I ask is the thyroid plays a part in the production of RBC's.

Effect of Thyroid Dysfunctions on Blood Cell Count and Red Blood Cell Indice

[marcus300]

The reason I ask is the thyroid plays a part in the production of RBC's.

Effect of Thyroid Dysfunctions on Blood Cell Count and Red Blood Cell Indice

My body seems to be producing more than it should be even though I am donating regular. They going to lower the time between donations and see if they can balance it out. They have put a 6 month monitoring period in force so nothing I can do except wait and see.

[marcus300]

nightly results of HIT, what a pump... couldn't get any better

Boom

[almostgone]

My body seems to be producing more than it should be even though I am donating regular. They going to lower the time between donations and see if they can balance it out. They have put a 6 month monitoring period in force so nothing I can do except wait and see.

How frequently are you donating now, Marcus? I'm averaging about every 6 weeks right now between donating and self-bleeding/seeing the friendly phlebotomist. I've got labs the 29th, and will see where that puts me on my my hematocrit and hemoglobin.
Maybe the decreased time.between donations will help your values. . I think my Dr. will be shocked if she sees my hemoglobin below 18 g/dL and my hematocrit below 54-55%.

[marcus300]

How frequently are you donating now, Marcus? I'm averaging about every 6 weeks right now between donating and self-bleeding/seeing the friendly phlebotomist. I've got labs the 29th, and will see where that puts me on my my hematocrit and hemoglobin.
Maybe the decreased time.between donations will help your values. . I think my Dr. will be shocked if she sees my hemoglobin below 18 g/dL and my hematocrit below 54-55%.

Every 12 weeks and that's the earliest unless it becomes very dangerous then I would have to go in for a venesection at the hospital.

[InternalFire]

morning internet

[Hazard]

My body seems to be producing more than it should be even though I am donating regular. They going to lower the time between donations and see if they can balance it out. They have put a 6 month monitoring period in force so nothing I can do except wait and see.

Over here I've heard of people getting a script to donate once their crit hits a certain level. Whether it be a month or a few weeks after last donation. It's an open script but the blood can't be drawn unless the crit hits whatever level the doc writes.

[almostgone]

Over here I've heard of people getting a script to donate once their crit hits a certain level. Whether it be a month or a few weeks after last donation. It's an open script but the blood can't be drawn unless the crit hits whatever level the doc writes.

Si', its a therapeutic phlebotomy. They charge you for the service and then trash the blood. Last time I did it, it ran me ~ $85 - $90. That's when I started doing the self bleeding and the Dr. had already written a standing order for CBC when I requested it. Eventually, I found a phlebotomy student that wanted to practice a real phlebotomy and needed a few $$. It is working out well so far.

[Bio-Active]

Good morning hitters


Tore up shoulders today! Happy Thursday

[almostgone]

Shoulders tonight for me as well. Think I may add the face pulls for posterior delts back into the routine.

[RaginCajun]

Si', its a therapeutic phlebotomy. They charge you for the service and then trash the blood. Last time I did it, it ran me ~ $85 - $90. That's when I started doing the self bleeding and the Dr. had already written a standing order for CBC when I requested it. Eventually, I found a phlebotomy student that wanted to practice a real phlebotomy and needed a few $$. It is working out well so far.

Maybe Marcus can come over to the states for a while and try it

You and MuscleScience can take him fishing

[Hazard]

Si', its a therapeutic phlebotomy. They charge you for the service and then trash the blood. Last time I did it, it ran me ~ $85 - $90. That's when I started doing the self bleeding and the Dr. had already written a standing order for CBC when I requested it. Eventually, I found a phlebotomy student that wanted to practice a real phlebotomy and needed a few $$. It is working out well so far.

My sis is a phlebotomist lol and lives with me. Guess I'm lucky. I'd hate to trash my blood tho when I could use it to help someone. I always do a double red cell donation

My blood type is super rare

[novastepp]

Chest tonight. Going to hit presses into flies. Going to be my go-to for a few weeks, I have never really done it.

Read up about it this morning for a bit and revisited some of Nach's posts about them.

Hoping I can keep total reps below 10, but not sure I will be able to this first time; hoping I can prefatigue with some looooong sets of pushups first.

[marcus300]

Chest tonight. Going to hit presses into flies. Going to be my go-to for a few weeks, I have never really done it.

Read up about it this morning for a bit and revisited some of Nach's posts about them.

Hoping I can keep total reps below 10, but not sure I will be able to this first time; hoping I can prefatigue with some looooong sets of pushups first.

Try flyes into presses. Much better to pre exhaust before the compound to destroy the area

[NACH3]

Try flyes into presses. Much better to pre exhaust before the compound to destroy the area

I agree, nova my favorite pre-exhaust was flys right into presses...

When I was doing pure HIT I'd do heavy presses straight then my flys alternating between incline super incline and incline and slight incline instead of flat... Then even switch into heavy flys first but not in a pre-exhaust manner... Just to switch it up

[NACH3]

My sis is a phlebotomist lol and lives with me. Guess I'm lucky. I'd hate to trash my blood tho when I could use it to help someone. I always do a double red cell donation

My blood type is super rare

Lucky!! Lol

[Proximal]

Just finished chest & tri's. Damn, my RC is all over the place in what I can or can't do - I guess just be content it's letting me do more & go with the flow.

Able to do close grip bench now with resistance that is nothing to you guys, but to me, brings me back 30 years. Still hate dips though, hurts my shoulders, elbows, wrists, hell, even the palms of my hands - just gotta throw on some insane music and just power through them.

Hope all is well with all!

[IronClydes]

Excellent Leg day.

It's been a while since I've done BB Squats (usually settle for Smith Squats) due to lower back pain. I went straight into it today at a light weight and worked my way up....oh yeah, I missed that deep burning sensation! My lower back began chiming in again and so I couldn't push as hard or far as I wanted, but I was very happy being back at the squats.

Warm-up: 10 minutes treadmill

BB Squat: 135x20, 205x15, 255x9, 315x7, 335x5
Narrow Stance Leg Press: 620x12, 720x8, 810x8
Hack Squat Machine: 270x12, 320x10
BB Lunge: 135x15
Leg Extensions: 90x18, 160x14, 220x10
Standing Leg Curls: 85x18, 95x12, 105x8
Standing Calf Raises: 300x15, 340x11, 360x8

Cool-down: 10 minutes stationary bike

62 minutes on the weights - its near impossible for me to stay under an hour as I need so much more rest between legs day sets and am hitting more and larger muscles, requiring extra work.