**Marcus's HIT Dungeon**

[Igifuno]

Back/Tris..

Took a bit of a different approach today with back since I still have some lower back pain, albeit noticeably better already today after dropping tbol just yesterday. All back movements today were either seated or laying down

Hammer strength lat pull down
2 feel sets
Working set, drop set

Seated Hammer strength row
Feel set - pretty heavy
Heavy working set 6 reps, drop set

Lying incline t-bar row
Feel set
working set, drop set - failure

Tris
Pre-exhaust with 20 kickbacks
Skull crushers
Feel set, 2 working sets heavy 6 reps each

Seated Hammer Strength dip
Feel set, working set, drop set

V-bar standing push downs
2 working sets, drop set to failure

20 mins cardio

[RipOwens]

Back/Tris..

Took a bit of a different approach today with back since I still have some lower back pain, albeit noticeably better already today after dropping tbol just yesterday. All back movements today were either seated or laying down

Hammer strength lat pull down
2 feel sets
Working set, drop set

Seated Hammer strength row
Feel set - pretty heavy
Heavy working set 6 reps, drop set

Lying incline t-bar row
Feel set
working set, drop set - failure

Tris
Pre-exhaust with 20 kickbacks
Skull crushers
Feel set, 2 working sets heavy 6 reps each

Seated Hammer Strength dip
Feel set, working set, drop set

V-bar standing push downs
2 working sets, drop set to failure

20 mins cardio

Nice. Good choice.

[kelkel]

lol says the most shredded guy on the forum. I knew you ate it ive seen you post your meals before and remember seeing it

Need the calories. Gotta gain LBM somehow!

[biggjd69]

Been quiet over the weekend. I use Sat and Sun as my rest days. My schedule is;

Mon-shoulders
Tues- Back
Wed- Chest
Thurs-Legs
Fri-Arm and Tris

Fasted Cradio in the AM. Have been slack on the Cardio during the holidays because of the weather some mornings and the fact that I power walk and like doing it outside versus the Treadmill or Cross trainer. But that is not to say that I don't use either if I have too, just prefer outdoors. But in any case I do 40 to 60 mins of Fast walking. Thats my Regiment

[Cuz]

meal two for me. overslept today and messed my schedule all up. no training today and I feel better today since I rested yesterday

[marcus300]

Not been training took my lady away for a few days at a cabin with hot tub. I've ate much I'm going to pop. ...

[biggjd69]

But Marcus I know whatever you ate will be gone by Wed once you get back into training

[Cuz]

Not been training took my lady away for a few days at a cabin with hot tub. I've ate much I'm going to pop. ...

lol bulking like a king. id love a getaway in the mountains and be able to lodge in a cabin

[bikeral]

Another fantastic HIT Delts/Traps workout. I could barely rerack the dumbbells on last set of shrugs.

This is for you Haz

[Cuz]

my gym only goes up to 100lbs dumbells. I just shrug the bar. whats everyones thoughts on the shrugs? heavier the better or lighter with more squeeze?

[Igifuno]

Shoulders/traps for me today. Great intense workout and put myself through a lot of pain. I'm en route to the airport now for another five-day business trip...

Little frustrated about being away from my kitchen but I will make the best of it. Besides, I get to take you all with me!

[bikeral]

my gym only goes up to 100lbs dumbells. I just shrug the bar. whats everyones thoughts on the shrugs? heavier the better or lighter with more squeeze?

I like heavy but able to bring up and hold. First do barbell or smith shrugs, then finish with dumbbells. My gym has 120's which is enough for me right now after doing barbell. I do 120 drop 110 drop 100.

[Java Man]

Not been training took my lady away for a few days at a cabin with hot tub. I've ate much I'm going to poop. ...

WB marcus.

[Igifuno]

my gym only goes up to 100lbs dumbells. I just shrug the bar. whats everyones thoughts on the shrugs? heavier the better or lighter with more squeeze?

I have to feel that out from work out to work out... I've been known to pull my trap muscle when shrugging the bar, particularly with 225 or more on it. Dumbbells shrugs are my movement of choice and hundred pound DBs typically suffice for me.

[bikeral]

Shoulders/traps for me today. Great intense workout and put myself through a lot of pain. I'm en route to the airport now for another five-day business trip...

Little frustrated about being away from my kitchen but I will make the best of it. Besides, I get to take you all with me!

I have to give it to you. If I was traveling all the time I don't know if I could keep it together.

[Cuz]

I like heavy but able to bring up and hold. First do barbell or smith shrugs, then finish with dumbbells. My gym has 120's which is enough for me right now after doing barbell. I do 120 drop 110 drop 100.

I wish my gym had 120s. the smaller dumbbells just dont do it unless I go extremely.slow. my traps seem to fade out after I come off gear anyway. its like you pull a plug and watch them deflate lol

[Java Man]

my gym only goes up to 100lbs dumbells. I just shrug the bar. whats everyones thoughts on the shrugs? heavier the better or lighter with more squeeze?

Both. Heavy as possible while still maintaining form and getting a good squeeze. I actually rotate the squeeze by pulling up with emphasis on the front, then as its squeezed at the top, roll my shoulders rearward then let it down shoulders back.

[bikeral]

I wish my gym had 120s. the smaller dumbbells just dont do it unless I go extremely.slow. my traps seem to fade out after I come off gear anyway. its like you pull a plug and watch them deflate lol

do you have a plate loaded hammer machine in your gym? That works well too. I usually go seated for that.

[Java Man]

I feel lucky reading all you guys saying how high the DB rack goes. My gym goes up to 165lb. I don't use them.... Yet!

[bikeral]

I feel lucky reading all you guys saying how high the DB rack goes. My gym goes up to 165lb. I don't use them.... Yet!

Yea 120lbs can be outgrown on some movements. I just do something else first if its not heavy enough. Gym is half block from my house so I doubt I'll ever change gyms.

[Igifuno]

I have to give it to you. If I was traveling all the time I don't know if I could keep it together.

No excuses. It is not uncommon for me to surpass my $50 per day meal allowance when on travel... I will go and seek out a gym. I've trained in all sorts of different gyms.

A few years ago on a business trip in Jersey I met up with the illustrious Hazard and banged out a training session with him.

If you travel as much as I do and didn't train, it would be tough to make any real progress.

[Java Man]

I wish my gym had 120s. the smaller dumbbells just dont do it unless I go extremely.slow. my traps seem to fade out after I come off gear anyway. its like you pull a plug and watch them deflate lol

Anabolic Steroid Effects Are Permanent

Read the section on receptors in trapezius muscles.

[bikeral]

No excuses. It is not uncommon for me to surpass my $50 per day meal allowance when on travel... I will go and seek out a gym. I've trained in all sorts of different gyms.

A few years ago on a business trip in Jersey I met up with the illustrious Hazard and banged out a training session with him.

If you travel as much as I do and didn't train, it would be tough to make any real progress.

Food cost is def an issue. Last vacation I was averaging $30 for breakfast. Probably close to $100 a day to eat enough clean protein.

[Java Man]

$50 isn't much these days. Unless youre going to fat food joints all day that would barely cover two meals. Are companies trying to kill their workers?

[Igifuno]

It's fine for the normal person but you are absolutely right, $50 goes very quickly the way we eat.

[Mp859]

Anabolic Steroid Effects Are Permanent

Read the section on receptors in trapezius muscles.

Very interesting

[Hazard]

$50 ain't shut anymore. Not even for fast food! Years ago I dropped $25 at Taco Bell after a football game. The cashier made an announcement to the restaurant lol. He asked if I could really eat it all.

[Cuz]

do you have a plate loaded hammer machine in your gym? That works well too. I usually go seated for that.

I have something similar but its not seated like I would like. I use it also

[Cuz]

goood read java

[bikeral]

I have something similar but its not seated like I would like. I use it also

That works. The one at my gym you can load at least 10 plates. More than enough for me. I just do seated cause you get better control and cant cheat.

[Cuz]

That works. The one at my gym you can load at least 10 plates. More than enough for me. I just do seated cause you get better control and cant cheat.

mine holds 16 plates. but its not a true 765 if it was I coulnt deadlift it lol. the grip is also inner. like vertical instead of horizontally like thw bar. maybe better idk

[bikeral]

mine holds 16 plates. but its not a true 765 if it was I coulnt deadlift it lol. the grip is also inner. like vertical instead of horizontally like thw bar. maybe better idk

So thats an option. I usually rotate, smith barbell, free barbell, dumbbells, and hammer machine, That usually gets it done in some combination.

[Cuz]

interested to see what the big man has to say.

[DPTUK]

....

[Mp859]

Marcus can you get the mods to ban me please this is getting ridiculous and im tired now.

Thanks bro

Why don't you just leave on your own?

[DPTUK]

....

[Java Man]

$50 ain't shut anymore. Not even for fast food! Years ago I dropped $25 at Taco Bell after a football game. The cashier made an announcement to the restaurant lol. He asked if I could really eat it all.

That is a lot of taco bell for one dude lol. I consider myself a fairly big eater but a 10 pack of 5 burritos and 5 tacos fills me up for about an hour. Problem is I need to do that every 2 hours. If I don't cook my meals at home I would spend $50 by 2pm.

Did you eat it all?

[Java Man]

I was wondering when he'd find his way in here. I really do not understand people like this. Not one bit. That there are people out there that are this bored blows my mind. Must have zero imagination.

[DPTUK]

I was wondering when he'd find his way in here. I really do not understand people like this. Not one bit. That there are people out there that are this bored blows my mind. Must have zero imagination.

Back In Black
MONITOR

Java Man has been banned for being a CVNT!

[Java Man]

Later guys. My prediction:
Marcus will lock this thread, ban toilet's alter ego #3, clean up this thread, and re-open it. Until then I'll be at the gym. I don't want to provide more fuel for this nutjob. I'm flattered that it hates me.so much though