**Marcus's HIT Dungeon**

[almostgone]

Who's going to put me up for 2 weeks if I come over for a training holiday?

If I had 2 weeks off, you could eat, sleep, and lift here. I'll have to save my vacation next year.

[almostgone]

Why do people hurt other people in a way what will destroy them for the rest of their life's?
What is wrong with them, we are surrounded by them all over the world ( maybe alittle more in Aus) it makes me sick

The USA are great at the sentencing procedure, you guys don't fuck around

That's the evil in the world.

[almostgone]

UK should we come out of the EU?

I can't speak for y'all because I don't understand all of the implications, but at a glance it seems like it would be a huge hit to the European markets. On the other hand, if the other economies are holding back the UK, you have to take action.
What's your thoughts on it, Marcus?

[almostgone]

Whew! I did some heavy sleeping today. I don't know if I'm just dealing with yesterday's lift or the combination of the lift and the heat/humidity, but I was wiped. Don't really feel like working tonight, but we have to keep at it, right?

[NACH3]

No surgery is good news man.

How r u feeling

I feel great! I've been feeling good - the rest sure helped but I'm ready to go but then I'll have to stop for a few wks but I'm going back tomorrow

Ease back in and crush it for a wk or two depending...

[RaginCajun]

Now dinner <img src="http://forums.steroid.com/attachment.php?attachmentid=163882"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=163883"/>

Nice!

Did this tonight, venison roast

[clarky.]

Morning guys and girls, Ma back is still out or order it's getting worse. Arms the nigh a think i'll see how busy it is.
Have a good day everyone i'll report back the night.

[almostgone]

Morning guys and girls, Ma back is still out or order it's getting worse. Arms the nigh a think i'll see how busy it is.
Have a good day everyone i'll report back the night.

Arms tonight for me too, Clarky. Have a good work day.

[marcus300]

So just got back... No surgery.. Or big surgery that is! So I've had 4-6 operations for complications from the ventral hernia surgery and with each one it gets a higher infection rate and a higher rejection rate on the mesh - so it's really a last resort now - so I do have to get a protruding stitch from my ab wall causing these infections and sparatic openings / they were very surprised at how strong my abdominal/core was due to all these repairs etc -- just so AG Marcus BG ask I did ask them about the best course of action not just getting by now and later BOOM and he gave the above response regarding failure rate and more problematic set backs...

Good news and now just gotta ride this little procedure out

Thx for all the support and I'm sure I'll need to do some more ranting

That's good news

Train smart Nach, don't put to much pressure on yourself

[marcus300]

That's the evil in the world.

I was going through some sleep deprivation yesterday which triggered some waffling lol

I'm not well in the head

shake, gym, home eat then to consultant

[almostgone]

I was going through some sleep deprivation yesterday which triggered some waffling lol

I'm not well in the head

shake, gym, home eat then to consultant

You make sense to me, lol. Good luck at the consultant.

[marcus300]

Shoulders

Seated single side laterals on the cybex machine
3 warm up sets - top end rep range
1 working set -to failure plus 3 drops down to halves

Bent over rear laterals on the cable
2 feel sets
1 working set plus 2 drops

Face pulls
1 working set plus 2 drops

smith machine front shoulder press
2 feel sets
1 working set to failure plus 2 drops

single db upright rows
2 working sets -top end rep range with slight lean targeting side delt more

smith machine shrugs
2 feel sets
1 working set to failure plus 2 rest past


Abs
flat leg raises
150 reps

crunches
200 reps

[Bodacious]

That's good news Nach hang in there my friend!

Morning everyone ! I have arms on the menu this morning. Chest is nice and tried from yesterday.

Going in to give it hell...

Hope everyone has a good day.

[novastepp]

Summer is so damn busy for me.

I've been training 2-3 days a week. Quick HIT workouts with drops.

I wish I could contribute more and read more. I'm way behind on that.

Miss my HIT family here and hope I find some time to chat in here.

Keep kicking ass everyone.

[novastepp]

Since I have a min, I'll add that I'm not hitting my lats well.

I can't get them sore except for chin-ups sometimes. Not sure why, My ROM is full, my weight is heavy, and I'm keeping elbows in and holding contraction if possible. *Cracking walnuts" as Marcus would say.

Rows, pulldowns, single arm & double are DB rows...I mean they work, but I just don't dig in I guess.

Not sure if everything else is failing before my lats are toasted? Should I use wraps or maybe hooks or something? Using plain grip on other exercises after really hitting lats? This is the body part that has grown since HIT, but I just don't feel like I'm going all the way for some reason. I'm trying, but something needs tweaked.

[marcus300]

My count is going up again and ive not done a single thing except give blood and my usually trt which is not every 12 weeks. Ive got another 6 months with the consultant and I don't know whats going to happen to my trt now. Got to give blood very soon. Cant go on gear and this is going to be around 2.5 -3 years cycle free.

On a scale of 1-100 I am pissed off at a level of 100

WTF is happening to me, I'm shrinking and doing everything they want but yet my body is increasing my count.

Turning heads isn't working for me in this area,

fuckkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk

[kelkel]

Damn Marcus. Very sorry to hear this.

[NACH3]

Damn Marcus. Very sorry to hear this.

X2 Marcus!

[marcus300]

Damn Marcus. Very sorry to hear this.

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.

[NACH3]

Since I have a min, I'll add that I'm not hitting my lats well.

I can't get them sore except for chin-ups sometimes. Not sure why, My ROM is full, my weight is heavy, and I'm keeping elbows in and holding contraction if possible. *Cracking walnuts" as Marcus would say.

Rows, pulldowns, single arm & double are DB rows...I mean they work, but I just don't dig in I guess.

Not sure if everything else is failing before my lats are toasted? Should I use wraps or maybe hooks or something? Using plain grip on other exercises after really hitting lats? This is the body part that has grown since HIT, but I just don't feel like I'm going all the way for some reason. I'm trying, but something needs tweaked.

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

[clarky.]

Did shoulders and traps.

Pre ex seated side db raises

Standing db side raises 1 working +rp 1 drop

Seated shoulder press 1 working DD. **new weight**

Face pulls 1 working +rp 1drop

Traps db grip 3 sets (stack)

Behind back shrugs BB grip 2 sets (stack)

Done.

Traps are fried as i've not done them in about a wk and a half or so maybe more. Shoulder session was not much but got done what i needed.
Face pulls were what Haz had showed us the other day. Lean back foot up elbows high great move and really felt it thanks haz.

[clarky.]

Oh aye, RC i went over my last vit d results the day with the nurse. It was <20. So below 20.

The ranges were. 25 and below is deficiency. 25-50 is insufficient 50 above fine. So basically if your under 50 you have a deficiency.

She told me (nurse) her and her daughter had a vid d deficiency and her doc would not treat it. He said to her we would have to treat everybody in scotland fvcking pathetic.

[NACH3]

Oh aye, RC i went over my last vit d results the day with the nurse. It was <20. So below 20.

The ranges were. 25 and below is deficiency. 25-50 is insufficient 50 above fine. So basically if your under 50 you have a deficiency.

She told me (nurse) her and her daughter had a vid d deficiency and her doc would not treat it. He said to her we would have to treat everybody in scotland fvcking pathetic.

That's just horrible

[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.

Sent you a pm with a question before I answer here.

[NACH3]

Did shoulders and traps.

Pre ex seated side db raises

Standing db side raises 1 working +rp 1 drop

Seated shoulder press 1 working DD. **new weight**

Face pulls 1 working +rp 1drop

Traps db grip 3 sets (stack)

Behind back shrugs BB grip 2 sets (stack)

Done.

Traps are fried as i've not done them in about a wk and a half or so maybe more. Shoulder session was not much but got done what i needed.
Face pulls were what Haz had showed us the other day. Lean back foot up elbows high great move and really felt it thanks haz.

Great stuff buddy!
I really like those face pulls With your foot up(and try it w/a long bar Clarky it hits it at a different angle)... These two ways are how I've been doing them and it targets and isolates greatly, imo..

[clarky.]

That's just horrible

I know nach.

[clarky.]

Great stuff buddy!
I really like those face pulls With your foot up(and try it w/a long bar Clarky it hits it at a different angle)... This is how I've been doing them and it targets and isolates greatly, imo..

Thanks nach i will give that a go.

[NACH3]

Thanks nach i will give that a go.

Yeah Just another variation if an attachment is taken lol -

A lot like a seated long bar row except the bar is coming down on an angle since your standing and it's set above your head etc

[clarky.]

Yeah Just another variation if an attachment is taken lol -

A lot like a seated long bar row except the bar is coming down on an angle since your standing and it's set above your head etc

Yes mate i was going to say that. I still do the long bar seated row thanks for that too hahaha Love it great move.

[Proximal]

That elbow up tip was one of the best tips I've ever had - so simple but man can I get to my rear delts with it. Using that "spider-row" that Kel favors as well (we have a machine), great for the mid-traps!

Nach, Marcus - something you might want to consider is how young you really are. Point being is these issues now are temporary; you have MANY years of successful training and gains to be had.

[NACH3]

That elbow up tip was one of the best tips I've ever had - so simple but man can I get to my rear delts with it. Using that "spider-row" that Kel favors as well (we have a machine), great for the mid-traps!

Nach, Marcus - something you might want to consider is how young you really are. Point being is these issues now are temporary; you have MANY years of successful training and gains to be had.

Thanks Prox... Always looking forward to your posts man! I agree - my thing is what Marcus & AG had eluded to previously train smart and don't put too much/any pressure on myself... That's where I go wrong and not easing back into it and of course at our age we must consider how we start or rehab, coming off another injury etc pullbacks knowing when to take one - thank you for writing that post it lit an extra lil fire under my butt to keep eating clean start back tomorrow w/back I believe and just go light until my procedure - eating will be the hardest thing for me atm -

I agree Priximal it's temporary atm and we are not - we adapt to do what we love right!

[NACH3]

Yes mate i was going to say that. I still do the long bar seated row thanks for that too hahaha Love it great move.

Still one of my staples for that whole upper back trap etc area

[RaginCajun]

Oh aye, RC i went over my last vit d results the day with the nurse. It was <20. So below 20. The ranges were. 25 and below is deficiency. 25-50 is insufficient 50 above fine. So basically if your under 50 you have a deficiency. She told me (nurse) her and her daughter had a vid d deficiency and her doc would not treat it. He said to her we would have to treat everybody in scotland fvcking pathetic.

Yeah I had no clue until I went and got tested. I had even went to 3-4 doctors before my latest one and not one tested for it. I tan easy so been slowing getting darker in the bloody Southern heat and taking Vit d 10,000 IU everyday along with some Vit A and zinc


Damn that's terrible

[almostgone]

Since I have a min, I'll add that I'm not hitting my lats well.

I can't get them sore except for chin-ups sometimes. Not sure why, My ROM is full, my weight is heavy, and I'm keeping elbows in and holding contraction if possible. *Cracking walnuts" as Marcus would say.

Rows, pulldowns, single arm & double are DB rows...I mean they work, but I just don't dig in I guess.

Not sure if everything else is failing before my lats are toasted? Should I use wraps or maybe hooks or something? Using plain grip on other exercises after really hitting lats? This is the body part that has grown since HIT, but I just don't feel like I'm going all the way for some reason. I'm trying, but something needs tweaked.

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

[almostgone]

My count is going up again and ive not done a single thing except give blood and my usually trt which is not every 12 weeks. Ive got another 6 months with the consultant and I don't know whats going to happen to my trt now. Got to give blood very soon. Cant go on gear and this is going to be around 2.5 -3 years cycle free.

On a scale of 1-100 I am pissed off at a level of 100

WTF is happening to me, I'm shrinking and doing everything they want but yet my body is increasing my count.

Turning heads isn't working for me in this area,

fuckkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk kkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkkk

Is it mainly your hematocrit, Marcus, or other values as well? Polycythemia seems to have gotten worse for me as I've gotten older. Hope things will even out for you, pronto. I know it's frustrating as fvck.

[almostgone]

Ok, arms coming up here in a few.

[numbere]

Since I have a min, I'll add that I'm not hitting my lats well.

I can't get them sore except for chin-ups sometimes. Not sure why, My ROM is full, my weight is heavy, and I'm keeping elbows in and holding contraction if possible. *Cracking walnuts" as Marcus would say.

Rows, pulldowns, single arm & double are DB rows...I mean they work, but I just don't dig in I guess.

Not sure if everything else is failing before my lats are toasted? Should I use wraps or maybe hooks or something? Using plain grip on other exercises after really hitting lats? This is the body part that has grown since HIT, but I just don't feel like I'm going all the way for some reason. I'm trying, but something needs tweaked.

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.

[almostgone]

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.

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.

[almostgone]

Went at it a tad different tonight. I started a little later than I planned and just as a check, I added an extra working set here and there, dropped a couple of exercises, and slightly changed the order of things.. Still hustled pretty good. Shot coming up in the a.m.


Incline d'bell curls- 2 w/u, Work1- 5+,drop,3+,drop,3,drop,3+.
Seated d'bell curls -1 w/u, Work-5+,drop,2+. Work 2- 2+, drop,3+
Wide grip cable EZ curls- Work1- 4 reps w/ a 5 count positive and 10 count negative. Dropped just a tad of weight. Work2-5+ reps w/ a 5 count pos. and 10 count negative.
Close grip Smythe press- 2 w/u, Work1- 4 reps, drop,6+ reps w/ a 15 count hold @ 2/3 positive rep into a slow neg. Work2- 6+ reps w/ a 15 count hold @ 2/3 positive rep into a slow neg.
Triceps pressdown w/ bent handle- 1 w/u, Work1-4+,drop,5+ w/ a 10 count neg. on last partial. Work2-8+ reps w/ a 10 count neg. on last partial.

39 minutes.

[clarky.]

Went at it a tad different tonight. I started a little later than I planned and just as a check, I added an extra working set here and there, dropped a couple of exercises, and slightly changed the order of things.. Still hustled pretty good. Shot coming up in the a.m.


Incline d'bell curls- 2 w/u, Work1- 5+,drop,3+,drop,3,drop,3+.
Seated d'bell curls -1 w/u, Work-5+,drop,2+. Work 2- 2+, drop,3+
Wide grip cable EZ curls- Work1- 4 reps w/ a 5 count positive and 10 count negative. Dropped just a tad of weight. Work2-5+ reps w/ a 5 count pos. and 10 count negative.
Close grip Smythe press- 2 w/u, Work1- 4 reps, drop,6+ reps w/ a 15 count hold @ 2/3 positive rep into a slow neg. Work2- 6+ reps w/ a 15 count hold @ 2/3 positive rep into a slow neg.
Triceps pressdown w/ bent handle- 1 w/u, Work1-4+,drop,5+ w/ a 10 count neg. on last partial. Work2-8+ reps w/ a 10 count neg. on last partial.

39 minutes.

Destroyed and done. Nice session AG.