**Marcus's HIT Dungeon**

[Capebuffalo]

Chest yesterday and legs today.

Legs are always going strong for me. Always look forward to leg day!

Chest yesterday though....was really good. It was decline bench, but I finally got to the 300 mark. Got exactly 300 3x decline. Its a milestone for me lol....I know not a huge deal but still feels good to say I got 300 up.

Have a week left of training before my wedding and 2 weeks of honeymoon. Hitting it hard everyday. Even gonna go day of the wedding Clear the mind lol

I'm sure there's a gym where you're honeymooning.

[kelkel]

Missed it today...I want to go but things just didn't allow it today..try for tommorow

Back looks good Cuz.

[kelkel]

Great leg work today. Started out feeling lethargic but after warming up on extensions I started to feel alive:

Extensions: Two working sets, high reps, very slow.
Verticals: Two straight sets. Would like to do an RP here but racking it is tough and that would be brutal since upping the weight a bit.
Squats: Tune to one of my favorite Foo Fighters songs on the Ipod and killed one heavy set of 14 or so. Racked it and yelled it felt so good. Dropped 90 and did another 10 just to punish myself.

Seated leg curls: Two sets, slow and controlled.

Usual calf crap.

Nothing better than having a great workout (especially legs) when you least expect it.

[Cuz]

Man your back has great shape and size.

Delts and tris aren't looking bad either.

Back looks good Cuz.

Thanks guys. I always like hearing compliments from vets bc you guys have been around awhile and know your stuff.


Looks like you fellas are killin it by the workouts your posting too. Nice work...I need to get my ass in order

[AD]

Cuz, nice back!


Cape, looks like your posing routine is more flamboyant than Kai!

[almostgone]

Dang, Cuz! Looking thick, man...

[almostgone]

Legs today. Kind of a lackluster lift; feeling a tad rundown but anyway.....

2 sets bodyweight squats and some toe touches to loosen things up.
Leg press-2 w/u, Work-5-3.5-2 (new weight)
Power thrust 2 w/u, Work-4-3-3 (new weight)
Hack squats-Work-5-1-1
Calves-2 w/u, Work-7-4-drop- failure

Giving blood in the morning; maybe that will get me moving.

[almostgone]

Dang, Cuz! Looking thick, man...

[marcus300]

Missed it today...I want to go but things just didn't allow it today..try for tommorow

Your back is huge Cuz, well done

[marcus300]

Back

Lat pulldowns to warm up, nothing serious just stretching twisting and contracting
3 warm up sets with stretching in-between

Now that I am warmed up and feel good onto the workout

BB bent over rows
2 feels sets
1 working set with dropset to failure

One arm db rows
2 feels sets
1 working set with 2 drops, all done to failure

Seat low pulley rows
2 feels sets
1 working set + 2 rest pause

Hammer strength underhand pulldowns
2 feels set
1 working set + 2 rest pause

Hyper extension
3 sets with weight

[clarky.]

Busy the day so i'll have a workout the night and i'll post it up and let you guys see if i'm doing it ok. My shoulder if fine now but think i might go light on the first few workouts just to make sure its ok.

[Capebuffalo]

Back

Lat pulldowns to warm up, nothing serious just stretching twisting and contracting
3 warm up sets with stretching in-between

Now that I am warmed up and feel good onto the workout

BB bent over rows
2 feels sets
1 working set with dropset to failure

One arm db rows
2 feels sets
1 working set with 2 drops, all done to failure

Seat low pulley rows
2 feels sets
1 working set + 2 rest pause

Hammer strength underhand pulldowns
2 feels set
1 working set + 2 rest pause

Hyper extension
3 sets with weight

Looks like your back is doing better. Stay healthy.

[Capebuffalo]

Cuz, nice back!


Cape, looks like your posing routine is more flamboyant than Kai!

Two words ....Dirty Diana.

[Capebuffalo]

Machine Preacher Curls
Super set with
Machine Tricep Extention

I did centuries

[marcus300]

Looks like your back is doing better. Stay healthy.

Back is bad, I just cope with the pain and the meds do help but again I am very concerned about my liver with all the orals ive taken over the yrs so I do try and keep them to a minimum

[marcus300]

Busy the day so i'll have a workout the night and i'll post it up and let you guys see if i'm doing it ok. My shoulder if fine now but think i might go light on the first few workouts just to make sure its ok.

Try pre exhaust and take the heavy weight out of the pressing movements but stick with HIT, once in a working set do not waste it make it count, so pre exhaust the delts and then you can use less weight on the pressing but will maintain the intensity and stimulation

[DCI]

Had a serious back work out tuesday night back exploded from it can actually feel it growing this week I don't know if it is in my head that it is growing but it feels great this week tbh.

Chest tonight already visualising the horror that I will put my back through can't wait

[DCI]

Had a serious back work out tuesday night back exploded from it can actually feel it growing this week I don't know if it is in my head that it is growing but it feels great this week tbh.

Chest tonight already visualising the horror that I will put my back through can't wait

[Capebuffalo]

Back is bad, I just cope with the pain and the meds do help but again I am very concerned about my liver with all the orals ive taken over the yrs so I do try and keep them to a minimum

Take it to the edge but not over. Back is a complicated thing and as you know can be a hard recovery.

[clarky.]

Ok did shoulders i did a good warm up s/press 2x 25 rep then 3x10 rep on front/side/rear delt.

Front delt work/s 8,8,6. drop 4,4

Side d work/s 6,6,4,2 drop 4,3,2

Rear d work/s 8,6,4 drop to fail. Did these with cable 1 at a time

S/press 8,6,4 D/drop to fail.

I'm going to keep doing these last as i feel i give more to the front side rear delts.
So thats it really liked it.

[Capebuffalo]

Ok did shoulders i did a good warm up s/press 2x 25 rep then 3x10 rep on front/side/rear delt.

Front delt work/s 8,8,6. drop 4,4

Side d work/s 6,6,4,2 drop 4,3,2

Rear d work/s 8,6,4 drop to fail. Did these with cable 1 at a time

S/press 8,6,4 D/drop to fail.

I'm going to keep doing these last as i feel i give more to the front side rear delts.
So thats it really liked it.

That's a substantial workout. May borrow it tomorrow.

[Capebuffalo]

Ok did shoulders i did a good warm up s/press 2x 25 rep then 3x10 rep on front/side/rear delt.

Front delt work/s 8,8,6. drop 4,4

Side d work/s 6,6,4,2 drop 4,3,2

Rear d work/s 8,6,4 drop to fail. Did these with cable 1 at a time

S/press 8,6,4 D/drop to fail.

I'm going to keep doing these last as i feel i give more to the front side rear delts.
So thats it really liked it.

That's a substantial workout. May borrow it tomorrow.

[DCI]

Chest tonight, absolutely killed it.

Did db pressing for all exercises:

Flat db 2 sets 6-8 reps slow and controlled maxed out the db's in the gym so have to do two sets to get into failure one dropset which killed me

Incline same as above

Decline same as above

Incline flies: Yates style heavy out and slow controlled

[Cuz]

Love you guys man...nothin like it here.

[Dpyle]

Back session was amazing today

Seated cable row: 2 warmups, 1 feel, 2 working one wide grip w 1 drop, one close grip 2 drops

T bar row: 1 feel, 1 working w RP to 8 reps

Lat pulldowns: 1 feel, 2 working one wide grip and one close grip w 2 drops each

Hammer strength iso rows 1 feel, 1 huge working for about 20 reps only resting each side long enough to rep out the other side

Then came home and one of the wife's co-workers gave her around $300 in supps that her husband no longer wanted now that he has gone the crossfit paleo direction. Half I'll never use, but the protein, creatine, and bcaa's were a nice freebie to have.

[Rusty11]

Love you guys man...nothin like it here.

Cuz, if there are one or two movements that built that back, what would they be? DLs, db/bb rows?

[Igifuno]

Glad to see the diary still going strong. What's up everybody - miss you all. 500 miles a minute at work, picking up training intensity again.

Hope all is well and think about you often.

Igi

[clarky.]

Glad to see the diary still going strong. What's up everybody - miss you all. 500 miles a minute at work, picking up training intensity again.

Hope all is well and think about you often.

Igi

Good to see you Igi.

[Capebuffalo]

Glad to see the diary still going strong. What's up everybody - miss you all. 500 miles a minute at work, picking up training intensity again.

Hope all is well and think about you often.

Loo

Igi

Look what the cat drug in. Glad you're back.

[Capebuffalo]

Side lateral raises. Ran the rack 2x
Military presses
Reverse pec deck

Better than average. 18 min door to door.

[Igifuno]

Thx guys.

Cape, interested to see what you decide with respect to competing again.

[kelkel]

Stick around Igi. Good to see you.

[almostgone]

Hope the new job is everything you wanted, Igi. Looking forward to reading your training posts!

[marcus300]

Glad to see the diary still going strong. What's up everybody - miss you all. 500 miles a minute at work, picking up training intensity again.

Hope all is well and think about you often.

Igi

Igi your back

whats been happening and how the training going

[DCI]

Great to see you italrish again.

Legs tonight:

Serious intensity, squats, leg extensions, hamatring pulls and lunges.

Killed myself legs are in bits

[clarky.]

Ok just did bi's & tri's i did a good warm up again on both 3x10 rep

super set
bi's cable work/s 8,4,2

Tri'scable p/down work/s 8,4,2

Triple drop to fail both ^^

Behind head tri ex cable 4,4,2

Seated db curls 6,5,4,2

+ some neg.

[almostgone]

Been feeling a tad rundown, so I took the last 3 days off from lifting. Working this weekend, but will be back @ it tomorrow. Hope everyone is doing well!

[almostgone]

Just noticed this thread is heading toward 13k posts.....f'in excellent. I'm old and have read a few threads in my time, but I'll have to put this thread in the top...lots of experience, lots of good info, and extremely motivating!

[Cuz]

Cuz, if there are one or two movements that built that back, what would they be? DLs, db/bb rows?

I haven't done DL's in a long time. Most of my back routine now are just 2-3 movements. Open always with wide grip chins. I do high reps with these and use weight every other workout. Then I move to tbar rows. Four or five sets. Always a couple warmers so I don't hurt myself. Last ill dow cable rows. Bout three sets. My back is warm now no light weight needed. I do all the weights as heavy as i can go without giving up on my form. Strict form with squeeze and muscle contraction is always a priority. Don't worry about all the fancy movements for back...if you wanna build it stick with heavy old school style training. Hope it helps.

But do your DL's. Thats the number one total body exercise for me. Really thickened me. Indont do them now because I'm recovering from a lower back injury.

[Fllifter]

I haven't done DL's in a long time. Most of my back routine now are just 2-3 movements. Open always with wide grip chins. I do high reps with these and use weight every other workout. Then I move to tbar rows. Four or five sets. Always a couple warmers so I don't hurt myself. Last ill dow cable rows. Bout three sets. My back is warm now no light weight needed. I do all the weights as heavy as i can go without giving up on my form. Strict form with squeeze and muscle contraction is always a priority. Don't worry about all the fancy movements for back...if you wanna build it stick with heavy old school style training. Hope it helps.

But do your DL's. Thats the number one total body exercise for me. Really thickened me. Indont do them now because I'm recovering from a lower back injury.

Do you go all the way to the floor with your DL? Or just took the knees?