**Marcus's HIT Dungeon**

[Bodacious]

Clocking in again guys... Thank god its Friday !!!

Back is a little sore from working out yesterday. Again nothing really to failure. Just getting back in the swing and letting my body recover more. Good workout though. Next week I hope the back and arm will hold up so I can turn it up a little bit.

Hope everyone has a good day. Will try and lurk when I can. First shift is for the birds... I need sleep...lol

[NACH3]

Morning all

Feeling better 'the day' just riding it out... Heading in to work

Clarky well deserved 'wee break'

AG - it's a comin!

[Bio-Active]

Morning all

Feeling better 'the day' just riding it out... Heading in to work

Clarky well deserved 'wee break'

AG - it's a comin!

Glad to hear your feeling better

[Bodacious]

Morning all

Feeling better 'the day' just riding it out... Heading in to work

Clarky well deserved 'wee break'

AG - it's a comin!

Nice to hear man!

[NACH3]

Thx fellas

[DCI]

Back in about 45 mins food ate and coffee ready to go.

[MrFreshmaker]

Hello guys.This time i need an advice.
3 years ago,i had surgery on my right knee( i removed meniscus),and just lately i started doing squats with medium weight,but i have some kind of discomfort on the knee,not pain though!
Should I continue doing squats and putting more weights or should i quit squatting?If i should quit,any exercise that replaces squats and its more comfortable for my knee?
Thanks for all the help guys!

[clarky.]

Hi guys what a fvcking day it has been the day i'm drained anyway back got smashed good style.

WG pd 1 working DD

CG pg 1 working DD

straight arm pd 1 working DD

Seated row 1 working DD

T bar 1 working TD

It was a very good session back/lats were on fire.

[almostgone]

Drinking a shake/coffee. Back coming up in a few.

[BG]

OK, work got crazy. my boss decides its OK to tell these billionaires representative I would have a bunch of work done in 2 weeks. It doable, but I have many other things to along with this work he promised. Then on top of it, I killed back wed, didnt sleep well, it broke down my body and I caught what my wife has been sick with for 3 weeks. But I still got legs in. Nothing crazy, but some good, restrictive compound movements. I got my Stane, got that going and finally got my hcg . Things are good. Hope all is well.

[NACH3]

Nice session Clarky DCI BG

@ BG - fvkin hate that - on top of the world then someone else overcommits you... Plus sick... Get better brother! How's the nips and holdin up since the stane came in

BACK
took er easy but still pushed - clots didn't bust thankfully

Wide grip pulldowns
3 feelers 1w DD

BB bent over rows
4 feelers
2w(just went up to 225) DD(hitting higher end reps combined)

Seated long bar(cambered ends) rows(love these now)
Warm up 2 feelers 2w(hitting 10+) + drop

DB rows(both hands) - Haz, are your stance staggered or feet almost touching couldn't get motion down right tho I was told it was good) -- like I coukdnt get the deep wheeze I wanted?
3 feelers 1w DD

Deads
2w just repped it out DY style

Weights done in 29min - tho not heavy it felt great and swelled up nicely! Im itchin to get back

[BG]

Nice session Clarky DCI BG

@ BG - fvkin hate that - on top of the world then someone else overcommits you... Plus sick... Get better brother! How's the nips and holdin up since the stane came in

BACK
took er easy but still pushed - clots didn't bust thankfully

Wide grip pulldowns
3 feelers 1w DD

BB bent over rows
4 feelers
2w(just went up to 225) DD(hitting higher end reps combined)

Seated long bar(cambered ends) rows(love these now)
Warm up 2 feelers 2w(hitting 10+) + drop

DB rows(both hands) - Haz, are your stance staggered or feet almost touching couldn't get motion down right tho I was told it was good) -- like I coukdnt get the deep wheeze I wanted?
3 feelers 1w DD

Deads
2w just repped it out DY style

Weights done in 29min - tho not heavy it felt great and swelled up nicely! Im itchin to get back

I think it started to level out. We were right in thinking it was an influx, now my levels are stabilizing its getting better but Im still holding a lot of water. So Im 3 days in at 12.5 ed, we will see. I hate being bloated.

[NACH3]

I think it started to level out. We were right in thinking it was an influx, now my levels are stabilizing its getting better but Im still holding a lot of water. So Im 3 days in at 12.5 ed, we will see. I hate being bloated.

Great to hear BG! I know being bloated is the worst damn feeling man! Weird how the Decanate edter hits us both like that too! GL brother! It'll calm now

[BG]

Great to hear BG! I know being bloated is the worst damn feeling man! Weird how the Decanate edter hits us both like that too! GL brother! It'll calm now

Boy I miss tren

[almostgone]

Boy I miss tren

His cousin, TNE is slightly better for me, but only on certain days when I'm absolutely drained.

[almostgone]

Things went very well tonight. It's about 37°F here and I love lifting in the cooler weather as long as the air doesn't get too dry. There's a slight hint of TNE and Nose Tork in my shop which gives it a nice, invigorating feel.
Pull back lift, so everything was pretty much a work set, drop weight with a very short stop for water and air, and then a second work set.
2 sets crunches

WG pulldown w/ u'hand grip- 2 w/u, Work1-8 reps, Work2-9 reps
Parallel grip pulldown-1 w/u, Work1-10, Work2-6+ reps
Tbar rows- Work1-5 reps, Work 2-6 reps.
D'bell rows of flat bench-9 good reps/side.
Low pulley rows with the cambered D handle bar- Work 1- 4+ reps. (First time using this bar, and I was a smidge off on guessing my weight. Work2-7+ reps.
Deads- 1 w/u, Work1- 10 solid reps. (This was my first time in ages that I've gone much past 200 without any spasms, tweaks, moans, groans, burps or farts). Work2- 10 more good reps.
If my lower back continues to hold up to weight increases, I may break out the belt @ 300? Usually, I get in a set of hypers before deads, but I didn't tonight. Will see where the weight is at after hyoers I guess, and go from there.



35 minutes not including crunches.

[almostgone]

Also got a text from the deep tissue massage lady. She is back to working more regular hours now,.so I see a beatdown on my back coming up very soon. I can donate again and hematocrit was little high (for me), so I have a appointment for a double RBC donation Monday morning. Probably about a good of a time as any for a little end of the year maintenance on myself.

[somewhatjacked]

I didn't think I was ever gonna write here because this thread is dominated by monsters and I am just a little squid.

I am on page 30 of 3000 pages and it's truly inspiring.

I did biceps/triceps in 26 minutes. I gave my 110% and killed it. There was so much aggression that I broke the mirror in the gym but no ****s were given. I still kept my 1 minute timer on and continued to attack my muscles.

I have never seen veins pop out of my forearms until today. I couldn't even wash my hands after my workout.

Thanks Marcus and thanks other crazy members for free motivation

[clarky.]

Things went very well tonight. It's about 37°F here and I love lifting in the cooler weather as long as the air doesn't get too dry. There's a slight hint of TNE and Nose Tork in my shop which gives it a nice, invigorating feel.
Pull back lift, so everything was pretty much a work set, drop weight with a very short stop for water and air, and then a second work set.
2 sets crunches

WG pulldown w/ u'hand grip- 2 w/u, Work1-8 reps, Work2-9 reps
Parallel grip pulldown-1 w/u, Work1-10, Work2-6+ reps
Tbar rows- Work1-5 reps, Work 2-6 reps.
D'bell rows of flat bench-9 good reps/side.
Low pulley rows with the cambered D handle bar- Work 1- 4+ reps. (First time using this bar, and I was a smidge off on guessing my weight. Work2-7+ reps.
Deads- 1 w/u, Work1- 10 solid reps. (This was my first time in ages that I've gone much past 200 without any spasms, tweaks, moans, groans, burps or farts). Work2- 10 more good reps.
If my lower back continues to hold up to weight increases, I may break out the belt @ 300? Usually, I get in a set of hypers before deads, but I didn't tonight. Will see where the weight is at after hyoers I guess, and go from there.



35 minutes not including crunches.

Nice session AG. I crack the belt on at 140kg AG i just feel that's ma weight to get it on.

Ohh and your fault i'm going to pick up more test this afternoon just a few more wks as it's going great and i've not got the endo till may

[almostgone]

Nice session AG. I crack the belt on at 140kg AG i just feel that's ma weight to get it on.

Ohh and your fault i'm going to pick up more test this afternoon just a few more wks as it's going great and i've not got the endo till may

Thanks, Clarky. If my back continues to hold up and I feel comfortable, I'll belt up at 300 and up, then.
LOL, my fault? My next labs should be April.

[clarky.]

Morning guys and girls got a good sleep last night so feeling good this morning. Chest this morning but after that i'm going to do my deads from yesterday as i never got them in it just does not feel right lol i know fvcking mad but i'm doing them.

Back and lats has a nice dull ache the day so good. Just been fed and watered so i'll be heading to the gym fkr it opening a 9. It's 8.25am just now so i'll report back later guys.

[clarky.]

Nice session Clarky DCI BG

@ BG - fvkin hate that - on top of the world then someone else overcommits you... Plus sick... Get better brother! How's the nips and holdin up since the stane came in

BACK
took er easy but still pushed - clots didn't bust thankfully

Wide grip pulldowns
3 feelers 1w DD

BB bent over rows
4 feelers
2w(just went up to 225) DD(hitting higher end reps combined)

Seated long bar(cambered ends) rows(love these now)
Warm up 2 feelers 2w(hitting 10+) + drop

DB rows(both hands) - Haz, are your stance staggered or feet almost touching couldn't get motion down right tho I was told it was good) -- like I coukdnt get the deep wheeze I wanted?
3 feelers 1w DD

Deads
2w just repped it out DY style

Weights done in 29min - tho not heavy it felt great and swelled up nicely! Im itchin to get back

Nice session nach. That's something i need to do nach is change my grip on rows more. I usually just do cg and med grip so i need to throw in more wide grip i used to but not so much now don't know why mate. Next time it's wide grip nach defo mate.

[clarky.]

Thanks, Clarky. If my back continues to hold up and I feel comfortable, I'll belt up at 300 and up, then.
LOL, my fault? My next labs should be April.

It is your fault all that talk last wk of extending your wee blast tut tut

[almostgone]

It is your fault all that talk last wk of extending your wee blast tut tut

LMAO. Guilty as charged. So, how far are you pushing yours out, Clarky?

[clarky.]

LMAO. Guilty as charged. So, how far are you pushing yours out, Clarky?

3 more wks AG.

[clarky.]

Ok just back from destroying chest cable fly for a warm up.

Cable fly 1 working 1 drop

Incline db press 1 working DD

Incline db fly 1 working DD **new weight**

Flat ish db press 1 working 1 drop

Flat ish db fly 1 working 1 drop

Chest done and total destroyed.

Ok i never got deads in yesterday so i did them the day after chest.

Deads 1 working DD. ** new weight ** DY deads as always

On db press it was same as last wk but i will be able to bump the weight up next wk i think well i know i will.
New weight on incline db fly and i hit the top end rep range so i'll see how next wk goes should be able to bump that up to.

Deads it was only 5kg for four reps on the working but still new weight trying for this every wk and it's going good some times i don't get it every wk it's every 2nd but still making good progress with the way i'm doing it.

[almostgone]

Good stuff, Clarky! Man, you're always popping those new weights. I'm motivated to hit chest tonight now instead of waiting a day. Think I'll plan out a session when I get home, but I got my deads in already so I won't tinker with them.
Should he chest and forearms. Got a feeling its going to be a real no-shitter, too. Actually, I want to go home and lift now, but I better finish my shift and get some rest first, so it will be tonight/ the night.

[DCI]

Im a broken human went out last night bad idea. And have work today so sore and hungover ugh

[Bodacious]

Good morning guys!!! I got to sleep in this morning and feel good now. Thank god.

Nice session guys!!! Good job on the new weight Clarky.
Nach be careful with them blood clots. We don't want to see a post saying something went wrong. Nice session though.

Didn't get to train yesterday. Life got in the way. Going in this morning to hit some shoulders. Back is feeling pretty good. Arm is still sore. (Been 3 damn weeks)

On a good note this time next week we will be leaving to go on vacation thanks god!!!

Anyone in here close to Orlando? ???

Have a good weekend guys!!!

[almostgone]

Im a broken human went out last night bad idea. And have work today so sore and hungover ugh

LOL, it happens sometimes. Use it as a reminder to yourself so you don't do it again it too soon.

[DCI]

LOL, it happens sometimes. Use it as a reminder to yourself so you don't do it again it too soon.

Lol won't be doing it for a long time last night was like an xmas party of sorts so thats me done for the xmas now in too much of the horrors haha

[Bio-Active]

Wide grip pull downs

Wide grip seated rows

Incline reverse pull downs

Db bent over rows

Lower back extensions

30 minutes low intensity cardio and done

[NACH3]

Nice session nach. That's something i need to do nach is change my grip on rows more. I usually just do cg and med grip so i need to throw in more wide grip i used to but not so much now don't know why mate. Next time it's wide grip nach defo mate.

@ Clarky/AG You guys crack me up, man!
And Clarky we all know what a grip change can do... Defo give it a try(I've not been sore like this in that area since I started(one of DYs main movements I saw) really hits the upper back(slow and controlled eccentrically and I pull to nip line)...

Morning guys/gals
Back is actually nicely sore(considering I went light(er)... Off to work fellas and have a great w/e all

[NACH3]

Lol won't be doing it for a long time last night was like an xmas party of sorts so thats me done for the xmas now in too much of the horrors haha

Man, i can't deal with it anymore... But I sure remember those days! Get well DCI!

[RaginCajun]

Wide grip pull downs Wide grip seated rows Incline reverse pull downs Db bent over rows Lower back extensions 30 minutes low intensity cardio and done

I'll have to give wide grip seated rows a go next time

Incline reverse pull downs, elaborate on this a little. I think I got it but not sure

[Bio-Active]

I'll have to give wide grip seated rows a go next time

Incline reverse pull downs, elaborate on this a little. I think I got it but not sure

Remember on the seated rows to squeeze as hard as you can at the peek of the contraction on the pull back. The reverse incline has your chest facing the incline so you are pulling down at that angle instead of straight. It really hits the lower part of the lat and fires them up.

[NACH3]

Remember on the seated rows to squeeze as hard as you can at the peek of the contraction on the pull back. The reverse incline has your chest facing the incline so you are pulling down at that angle instead of straight. It really hits the lower part of the lat and fires them up.

I usually pause for 1-2sec if not longer till I can't... then do what I can into partials(pulling with your back though not arms) crack that walnut!

I'm not to sure what incline rev pulls are Bio?

EDIT* just saw your explanation

[Bio-Active]

I usually pause for 1-2sec if not longer till I can't... then do what I can into partials(pulling with your back though not arms) crack that walnut!

I'm not to sure what incline rev pulls are Bio?

Well when I say reverse I mean your chest is facing the incline instead of your back being on the incline. Does that make more sense?

[NACH3]

Well when I say reverse I mean your chest is facing the incline instead of your back being on the incline. Does that make more sense?

Sure does - that's what I was thinking anyway but I saw ^^ above how you explained it, too! Thx brother

[Bio-Active]

Sure does - that's what I was thinking anyway but I saw ^^ above how you explained it, too! Thx brother

There is also a hammer strength pull down machine that is a reverse grip. I like that lift to. Jay cutler used that machine a lot