**Marcus's HIT Dungeon**

[marcus300]

I get that too, where the heavier I am the more my lower back hurts, and toward the end of the cycle I found it to be a bit of a roadblock for certain movements such as deadlifts and squats.

I did get a new mattress last week which seems to of helped a lot already.

Once I start getting really heavy it really does effect me, that's why I stay at a weight what I am comfortable with no need to push beyond my limits. I am very muscular anyway so it doesn't really matter sometimes I look bigger when I am lighter.

[Sfla80]

Hitting arms in about an hour or so. Debating about ore exhaust or not. Been playing with different routines to hit this morning.

[Igifuno]

Once I start getting really heavy it really does effect me, that's why I stay at a weight what I am comfortable with no need to push beyond my limits. I am very muscular anyway so it doesn't really matter sometimes I look bigger when I am lighter.

Right. I haven't done dead lifts or any other targeted lower back movement in weeks. Need to make it a focus as I lose a few lbs and as it feels better.

[-KJ-]

Right. I haven't done dead lifts or any other targeted lower back movement in weeks. Need to make it a focus as I lose a few lbs and as it feels better.

Yeah I'm concentrating on strengthening my abs, core and lower back before I incorporate deads. Maybe another two three weeks. I do 2 sets of hyper extensions at the end of the workout one about 10-12 reps and the next strict to failure around 8-10. 3 second eccentric.

[Igifuno]

Yeah I'm concentrating on strengthening my abs, core and lower back before I incorporate deads. Maybe another two three weeks. I do 2 sets of hyper extensions at the end of the workout one about 10-12 reps and the next strict to failure around 8-10. 3 second eccentric.

Good. Mine has been so bad since about mid cycle (that just ended) that I couldn't even do hypers. At first it was just the pump from tbol, then I inadvertently tweaked it from the way I was moving from the pump pains.

Feels a lot better now and I'll so the same as you I think. Begin to incorporate hypers back i to the routine and then, assuming it's ready, start Doug deads again. I miss them

[-KJ-]

Good. Mine has been so bad since about mid cycle (that just ended) that I couldn't even do hypers. At first it was just the pump from tbol, then I inadvertently tweaked it from the way I was moving from the pump pains. Feels a lot better now and I'll so the same as you I think. Begin to incorporate hypers back i to the routine and then, assuming it's ready, start Doug deads again. I miss them

Yeah when I was doing deads, I only went to mid shin not extremely heavy kept the tension on the back and off the legs really.

My back has been a little better. I still get pumps especially doing heavy squats and I don't think it's my form, just a weak lower back.

[Igifuno]

Yeah when I was doing deads, I only went to mid shin .

That's the way to do them for lower back as far as I'm concerned. I only go to the knee actually

[-KJ-]

That's the way to do them for lower back as far as I'm concerned. I only go to the knee actually

Sweet. Or maybe rack pulls so I can up the wait a little more. Won't be for another two weeks anyway before I give it a go.

[Igifuno]

Sweet. Or maybe rack pulls so I can up the wait a little more. Won't be for another two weeks anyway before I give it a go.

KJ remind me what your stats and goals are. I know you're young (20) and I recall you said you're training hard to see what the next 4-5 years brings.. What are your long term goals?

[-KJ-]

KJ remind me what your stats and goals are. I know you're young (20) and I recall you said you're training hard to see what the next 4-5 years brings.. What are your long term goals?

185lbs give or take... About 20%. 5'7" And I'm 23.

I plan to cut to 10-12. Preferably 10%.

Long term goal. 180-185 at 10%. Eventually. Plenty of time to get there.

But short term I want to be lean, from there I can slowly bulk keep a low bf all year.

[Igifuno]

185lbs give or take... About 20%. 5'7" And I'm 23.

I plan to cut to 10-12. Preferably 10%.

Long term goal. 180-185 at 10%. Eventually. Plenty of time to get there.

But short term I want to be lean, from there I can slowly bulk keep a low bf all year.

Good stuff to work toward.. says 20 on your profile.. I always forget to take the join date into consideration.

[almostgone]

Finished up last night's lift that I stopped because of stupid nosebleed.

Tricep press down w/ straight bar. Noticed that I have to go a tad lighter when I use this bar vs. a rope handle or bent handle...
3 w/u sets to warm up my elbows
Work-4-drop-4-drop to failure

Close grip bench
2 w/u
Work-4-drop-5-drop- failure

E-Z curl incline skullcrushers
2 w/u
Work -7-rp-4-rp-2-rp-1 (May bump this weight up a smidge next go round).

[Igifuno]

I'm psyched.. just found the photo I was looking for.. this is from 02 so I was 25.. the last pic I posted must have been 03 or 04.. 185 lbs 10%bf

[-KJ-]

Good stuff to work toward.. says 20 on your profile.. I always forget to take the join date into consideration.

Yeah it never changes igi...

[-KJ-]

I'm psyched.. just found the photo I was looking for.. this is from 02 so I was 25.. the last pic I posted must have been 03 or 04.. 185 lbs 10%bf <img src="http://forums.steroid.com/attachment.php?attachmentid=147976"/>

This is my first long term goal exactly or close enough and hopin I can be there by the time I turn 25.

[-KJ-]

Finished up last night's lift that I stopped because of stupid nosebleed. Tricep press down w/ straight bar. Noticed that I have to go a tad lighter when I use this bar vs. a rope handle or bent handle... 3 w/u sets to warm up my elbows Work-4-drop-4-drop to failure Close grip bench 2 w/u Work-4-drop-5-drop- failure E-Z curl incline skullcrushers 2 w/u Work -7-rp-4-rp-2-rp-1 (May bump this weight up a smidge next go round).

I'm the same, I find there is too much pressure on the wrists and some on elbows using a straight bar. So I always use rope and V bar.

Yeah I would bump the weight, I would also bump weight on the close grip bench and fail within 10 reps or so. Maybe only one drop so working set would be 4reps-drop-fail with 6 reps etc....

[Igifuno]

This is my first long term goal exactly or close enough and hopin I can be there by the time I turn 25.

You'll get it done bro

[Cuz]

I'm psyched.. just found the photo I was looking for.. this is from 02 so I was 25.. the last pic I posted must have been 03 or 04.. 185 lbs 10%bf

Lean brother. But just think how u are gonna look after you get done with this next cutting xycle with all that previous mass You have packed on. Gonna be sick.

[-KJ-]

Lean brother. But just think how u are gonna look after you get done with this next cutting xycle with all that previous mass You have packed on. Gonna be sick.

Monster status!!

[almostgone]

I'm the same, I find there is too much pressure on the wrists and some on elbows using a straight bar. So I always use rope and V bar.

Yeah I would bump the weight, I would also bump weight on the close grip bench and fail within 10 reps or so. Maybe only one drop so working set would be 4reps-drop-fail with 6 reps etc....

I definitely feel the difference when using the short bar. I'm rotating through a different bar each lift just for variation.

[Igifuno]

Aaah can't wait guys. Not yet though. Still eating big for a while.

[Cuz]

Well we finally got a damm tbar row in my little gym. The vbar and now a wide version to do them on. I think I will like it. A lot of old school bbers love them. I think we have a few in here.

[marcus300]

I'm psyched.. just found the photo I was looking for.. this is from 02 so I was 25.. the last pic I posted must have been 03 or 04.. 185 lbs 10%bf

Looking good igi

[-KJ-]

I definitely feel the difference when using the short bar. I'm rotating through a different bar each lift just for variation.

Yeah I tend to keep big lift, dips and CG bench and then rotate a cable and or isolation exercise.

[kelkel]

Well we finally got a damm tbar row in my little gym. The vbar and now a wide version to do them on. I think I will like it. A lot of old school bbers love them. I think we have a few in here.

I resemble that remark.

[Sfla80]

Arms today

Tris:

Rope pull downs for a warm up

Reverse pull downs
100x10 120x6 drop x 4

Flat skulls
(figuring bar is 25#?)
80x10 95 x 8 RP x 2

Db over head
70x10 90x 4 drop x 4

Smith close grip
175x 8 205 x 6 drop x 2

Bis:

ISO curl reverse side of preacher bench
25x10 35x 8 drop x 4

Incline Db curl
30x12 40x6 drop x 3

"small" Straight bar curls
(no clue what this bar weighs....35?)
80x 10 100 x 5 drop x 4

[Igifuno]

Arms today Tris: Rope pull downs for a warm up Reverse pull downs 100x10 120x6 drop x 4 Flat skulls (figuring bar is 25#?) 80x10 95 x 8 RP x 2 Db over head 70x10 90x 4 drop x 4 Smith close grip 175x 8 205 x 6 drop x 2 Bis: ISO curl reverse side of preacher bench 25x10 35x 8 drop x 4 Incline Db curl 30x12 40x6 drop x 3 "small" Straight bar curls (no clue what this bar weighs....35?) 80x 10 100 x 5 drop x 4

Nice.. Increased weight lower rep adjustment?

[Sfla80]

Nice.. Increased weight lower rep adjustment?

Always have stayed with 8-10 rep range when I do arms. Might try next week bringing down the reps a couple.

[Cuz]

I resemble that remark.

Lmao was waiting on you to respond hehe.

[marcus300]

Finished up last night's lift that I stopped because of stupid nosebleed.

Tricep press down w/ straight bar. Noticed that I have to go a tad lighter when I use this bar vs. a rope handle or bent handle...
3 w/u sets to warm up my elbows
Work-4-drop-4-drop to failure

Close grip bench
2 w/u
Work-4-drop-5-drop- failure

E-Z curl incline skullcrushers
2 w/u
Work -7-rp-4-rp-2-rp-1 (May bump this weight up a smidge next go round).

Basic and straight to the point I like

[marcus300]

Arms today

Tris:

Rope pull downs for a warm up

Reverse pull downs
100x10 120x6 drop x 4

Flat skulls
(figuring bar is 25#?)
80x10 95 x 8 RP x 2

Db over head
70x10 90x 4 drop x 4

Smith close grip
175x 8 205 x 6 drop x 2

Bis:

ISO curl reverse side of preacher bench
25x10 35x 8 drop x 4

Incline Db curl
30x12 40x6 drop x 3

"small" Straight bar curls
(no clue what this bar weighs....35?)
80x 10 100 x 5 drop x 4

Nice workout

[marcus300]

Trained delts this morning

Took them to hell and back and really felt strong, strang how it seem I did 2 pressing movements which is very unusual for me. I did the seated smith machine front press and also afterwards I did the standing BB over head press. I know my back was playing up but this movement didn't put any stress on it at all and my shoulders afterwards felt huge.

Hit the laterals first to pre exhaust because I kind like doing that nowadays and then hit rear delts then shrugs. Had a very productive hard workout and I got a eye ball shake on the pressing which is a good indication for me I went to my limit.

Lower back is feeling better

[Igifuno]

Nice Marcus. Happy to hear about the progress with the back.

I followed your pre exhaust routine on shoulders for the past couple weeks and it definitely helped the pain. Still went heavy but not as heavy. Felt great.

[marcus300]

Nice Marcus. Happy to hear about the progress with the back.

I followed your pre exhaust routine on shoulders for the past couple weeks and it definitely helped the pain. Still went heavy but not as heavy. Felt great.

Good glad it helps. My only concern now is my upper chest because I cant train it like I want to due to the cuff injury which doesn't really effect my delts its more my chest. So my chest routine has changed a lot but hopefully in time it will come back with full power. I swap and change with pre exhaust and its been helping me in many areas.

[Dpyle]

Off day! Only thing on the agenda is eat and hit the grocery. Back session at 4:30 am.

[Hazard]

The starter in my car went. There goes my paycheck. Can't get to the gym today and need to rent a car tmrw

[Igifuno]

Jeez man. That blows. Do you have any mechanic friends that can hook you up and get it done tomorrow?

[Hazard]

Jeez man. That blows. Do you have any mechanic friends that can hook you up and get it done tomorrow?

Nope :-/

[trikydik]

Arms today

Tris:
Rope pull downs for a warm up
Reverse pull downs
100x10 120x6 drop x 4

what is the drop???

[Sfla80]

what is the drop???

Usually my drops are my feel set weight. But always depends. Think this excerise was working at 120 dropped to 100.