**Marcus's HIT Dungeon**

[Capebuffalo]

Very hard to implement proper negatives unless your doing arms were you can use the free arm to help you get the weight up, other methods can be some body swing like on lateral raises or simply ask someone to spot you through forced reps at positive and negs but he needs to know what he is doing to put you through that. By doing a negative after true positive as been reach its virtually impossible to get the weight back up to the starting point to lower it under negative resistance, if you can get the weight up you didn't fully reach true positive failure. Some case you will just have to go down to drops, rest pause or halves and quarters but for proper forced and negs you will need someone to help lift the weight because it will be impossible for you to do so and if you use enough body swing you could get injured so use other methods to go deep into that zone at failure unless you can use the other arm which is only on certain movements to start negs

Yeah I can't get the weight back up. So do more drop set?

[kelkel]

Caught myself in wk 1 doing something(it was cable work in Chest) - I went to put down the weight after straining a few more reps out let the cables(almost) back down when I said F-that and knew I wasn't at true failure b/c I got 5 more reps then partials - no way if I was at failure I'd have got 2more reps let alone 5... this was the breakthrough I needed with myself and own mindset!

It's actually a good thing that it happens to guys, assuming that they realize it of course. If they don't realize it they're destined for mediocrity.

[songdog]

Good morning Marcus glad to see you are getting these boyz ready for war today.My day off I will spend staying warm and making a mold for my handle material.I am finally set up too start making my own hunting knifes.Still got things to get but I got the basics + Got some metal coming any day now.Hit it hard boyz beacuse there is NO TOMORROW!

[marcus300]

Yeah I can't get the weight back up. So do more drop set?

Increase the weight on the first drop so your only doing around 2-3 reps, then drop again and only do another 2 ish reps. Or rest pause deep breath for 10-15 seconds and rep again only of its 1-3 reps do that 2 times. Or simply go to failure and move on and try less rest periods.

[Capebuffalo]

Increase the weight on the first drop so your only doing around 2-3 reps, then drop again and only do another 2 ish reps. Or rest pause deep breath for 10-15 seconds and rep again only of its 1-3 reps do that 2 times. Or simply go to failure and move on and try less rest periods.

I'm 30 seconds between sets. 1-2 minutes between excersises. I did that chest workout in under 30 min. Today.

Ok. I'll increase the weight on the initial set of the drop set.

[marcus300]

I'm 30 seconds between sets. 1-2 minutes between excersises. I did that chest workout in under 30 min. Today.

Ok. I'll increase the weight on the initial set of the drop set.

Just carry on doing what your doing because your exploding really well, just prioritise your weaker parts like Kel always says and do them first and knock the fucking hell out of them.

[Capebuffalo]

Just carry on doing what your doing because your exploding really well, just prioritise your weaker parts like Kel always says and do them first and knock the fucking hell out of them.

I'm on it. Thanks Marcus. Funny every week my perception of my weaker parts changes. I can't keep up. Lol

[marcus300]

I'm on it. Thanks Marcus. Funny every week my perception of my weaker parts changes. I can't keep up. Lol

That's good, your changing

[almostgone]

Fvck me with a poison tipped pogo stick. If I had known being off the weekend was going to create this clusterfvck, I would've gone on in.
Sitting down to some real food and then have to run to the PO to check our mailbox and drop off some letters. Then my fat arse is getting in the bed. Pre-medicating now. I am going to be more disgusted with myself than usual if I don't get to the shop tonight.
Hope everyone is having a somewhat less stressful Monday.

[clarky.]

Fvck me with a poison tipped pogo stick. If I had known being off the weekend was going to create this clusterfvck, I would've gone on in.
Sitting down to some real food and then have to run to the PO to check our mailbox and drop off some letters. Then my fat arse is getting in the bed. Pre-medicating now. I am going to be more disgusted with myself than usual if I don't get to the shop tonight.
Hope everyone is having a somewhat less stressful Monday.

Kinda had a shit day ma self AG, bent down to pick the laser up this morning and hurt ma back lol nightmare. Was sore all day, then it was a crap day, pure freezing.

[almostgone]

Kinda had a shit day ma self AG, bent down to pick the laser up this morning and hurt ma back lol nightmare. Was sore all day, then it was a crap day, pure freezing.

Roll it and if possible gently stretch it, especially if it wants to knot up/spasm. Meh, we will kick tomorrow so hard it will have reach between its shoulder blades to wipe its ass.

[almostgone]

Way yonder past my bed time, guys and lady. Catch up to y'all after while. I'm.headed into screensaver mode.

[Capebuffalo]

Roll it and if possible gently stretch it, especially if it wants to knot up/spasm. Meh, we will kick tomorrow so hard it will have reach between its shoulder blades to wipe its ass.

https://youtu.be/1BTeWyRTF60

[Cuz]

Whats up guys wow at the material in here its moving ao fast. Second dr was pure waste of time. Zero help. Bw came back test was 383 trough and E2 was 27 points. Which was in range. Made me curious as to why this gland keeps getting bigger in my left breast. Dr wants me to go for a mammogram wtf? I have nolva and dex at the post office just gottta go get it. Still low test, gonna change to 60mgx2 week. Any suggestion on the e2 level and the sore gland ?

[Capebuffalo]

Marcus. Do you have a shoulder routine for me tomorrow? I'd love to run something you suggest.

[Mr.BB]

Chest & bicep

BB bench press - 2 warm ups, 1 working with one drop
DB incline press - 1 feeler, 2 working sets, last super with flies
DB incline flies - 2 working
Pec deck machine - 1 warmup, 1 working with 2 drops
Isolated Hammer Strength Side Chest - 3 sets of about 15 reps, this more a isolation exercise, cant really go to failure, chest was pretty hammered anyhow.

preacher curl pannata machine single arm - 1 warmup, 1 feeler, 1 working very heavy and slow for 5 then two drops.
DBs hammer curl to chest - 2 feelers, 1 working
cable curl - 2 feelers, 1 working set with 3 drops
couple sets of concentration curl to finish it off

[Capebuffalo]

Chest & bicep

BB bench press - 2 warm ups, 1 working with one drop
DB incline press - 1 feeler, 2 working sets, last super with flies
DB incline flies - 2 working
Pec deck machine - 1 warmup, 1 working with 2 drops
Isolated Hammer Strength Side Chest - 3 sets of about 15 reps, this more a isolation exercise, cant really go to failure, chest was pretty hammered anyhow.

preacher curl pannata machine single arm - 1 warmup, 1 feeler, 1 working very heavy and slow for 5 then two drops.
DBs hammer curl to chest - 2 feelers, 1 working
cable curl - 2 feelers, 1 working set with 3 drops
couple sets of concentration curl to finish it off

Nice chest work

What is a pannata machine?

[Mr.BB]

What is a pannata machine?

http://www.panattasport.com/en/product/1HP551.html

Italian brand of gym equipment. Have to say I like it more than hammer strength.

[Capebuffalo]

Curling machine

Italian brand of gym equipment. Have to say I like it more than hammer strength.

What the hell? You train in Beverly Hills? That's awesome.

[Mr.BB]

What the hell? You train in Beverly Hills? That's awesome.

Lol no man, panatta in europe is quite easy to find, it costs a bit less than hammer strength

[Sfla80]

Back tonight guys. Been crazy busy at work. But got a great session in.

Bent d-ring pd 3w 1f 1w dd. Very slow reps. Tried slow negatives working set was a little to heavy. So held 3 secs at bottom. Each drop was 2 or 3 reps

Under hand grip pd (using d-ring) 1f 2w one drop same as above

Tbar hammer machine CG 1f 2w holding and squeezing.

Single arm tbar rows 2w

High pully hammer underhand 2w

So Marcus tried your db/kettle ball movement for lower back. Basically did a dead lift movement but never locking out. But the upper motion shot way to much pain through back and leg.

So then I tried "good morning" but holding a 25 against chest and that didn't work either. The electric shock that goes through my leg is just too much to handle. It sucks.

And still fighting insurance to approve epidural


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[Capebuffalo]

Back tonight guys. Been crazy busy at work. But got a great session in.

Bent d-ring pd 3w 1f 1w dd. Very slow reps. Tried slow negatives working set was a little to heavy. So held 3 secs at bottom. Each drop was 2 or 3 reps

Under hand grip pd (using d-ring) 1f 2w one drop same as above

Tbar hammer machine CG 1f 2w holding and squeezing.

Single arm tbar rows 2w

High pully hammer underhand 2w

So Marcus tried your db/kettle ball movement for lower back. Basically did a dead lift movement but never locking out. But the upper motion shot way to much pain through back and leg.

So then I tried "good morning" but holding a 25 against chest and that didn't work either. The electric shock that goes through my leg is just too much to handle. It sucks.

And still fighting insurance to approve epidural


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I've been away so I don't know. Do you have back issues?

[Sfla80]

I've been away so I don't know. Do you have back issues?

Yes sir. Started maybe in august last year.

It's called spondylolisthesis (spelling).

Basically a separated vertebrae. Very similar pain to a herniated disc. My wife just had her second herniated disc surgery in November and had rods and screws put it.

I go to same surgeon and he wants to do same surgery. Basically putting a "brace" on the vertebrae.

Pain radiates from low back straight to toes. Feels like leg is being stabbed 24/7. No feeling in big toe.

I'm sure I'm just a cunt and low pain tolerance but 90 % of the day I'm in a pain level 6-7. With spurts up to 8.

Took me out of the game for awhile too. But I'm pushing through now. After I noticed I gained 10# of fat lol.


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[Capebuffalo]

Yes sir. Started maybe in august last year.

It's called spondylolisthesis (spelling).

Basically a separated vertebrae. Very similar pain to a herniated disc. My wife just had her second herniated disc surgery in November and had rods and screws put it.

I go to same surgeon and he wants to do same surgery. Basically putting a "brace" on the vertebrae.

Pain radiates from low back straight to toes. Feels like leg is being stabbed 24/7. No feeling in big toe.

I'm sure I'm just a cunt and low pain tolerance but 90 % of the day I'm in a pain level 6-7. With spurts up to 8.

Took me out of the game for awhile too. But I'm pushing through now. After I noticed I gained 10# of fat lol.


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Dude. You're on your feet all day cooking. Has to be painful. What was the cause. Sorry to hear that buddy.

[Sfla80]

Dude. You're on your feet all day cooking. Has to be painful. What was the cause. Sorry to hear that buddy.

Yeah work is very very hard at the moment. Standing for long periods puts a big toll on me.

I've talked about it hear and try to keep issues out of thread as I have had a lot in my recent years (heart issues and knee)

And ty for your concern my friend.


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[Capebuffalo]

Yeah work is very very hard at the moment. Standing for long periods puts a big toll on me.

I've talked about it hear and try to keep issues out of thread as I have had a lot in my recent years (heart issues and knee)

And ty for your concern my friend.


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Understood. I hope you find relief. I have lower back issues. Nothing to your extent. It really affects your daily quality of life.

[Sfla80]

So here's a few back pics guys.

Maybe 3 hours after workout.

Looking for real critique here. What can I do to improve my back. I see you guys with amazing backs and this is what I want. I've come along way with my back. But always room for improvement!!!



Also don't know how to pose / flew for good back pics


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[Capebuffalo]

So here's a few back pics guys.

Maybe 3 hours after workout.

Looking for real critique here. What can I do to improve my back. I see you guys with amazing backs and this is what I want. I've come along way with my back. But always room for improvement!!!



Also don't know how to pose / flew for good back pics


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Can you give one with your thumbs on your back on your hips. Push in with your hadnds hard above the hip bone. Roll your shoulders forward and arch your back.

You've got witdth and thickness. You just need to refine a bit. A couple lbs lighter your back will pop. Your shoulder caps are great in your double bi shot. Roll for shoulders back a bit more next time you hit that pose and arch your back a bit more. You my friend have a nice back. Just my .02 for what little it's worth.

[Sfla80]

Can you give one with your thumbs on your back on your hips. Roll your shoulders forward and arch your back?

You've got witdth and thickness. You just need to refine a bit. A couple lbs lighter your back will pop. Your shoulder caps are great in your double bi shot. Roll for shoulders back a bit more next time you hit that pose and arch your back a bit more. You my friend have a nice back. Just my .02 for what little it's worth.

Arching back is hard honestly.

I'll try the pose you said next week.

My wife gets jealous I take pics for you guys and not her lol.

Thank you cape for comments. Means a ton coming for u. Kinda competeting quietly between u and Nach. Lol


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[Capebuffalo]

Arching back is hard honestly.

I'll try the pose you said next week.

My wife gets jealous I take pics for you guys and not her lol.

Thank you cape for comments. Means a ton coming for u. Kinda competeting quietly between u and Nach. Lol

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Sorry I saw your back and forgot about your issue. Sorry


Forgot. Spread your shoulder blades out and forward.
You can still jump in the comp. or we will do another if you will do it. I must be crazy saying I'll compete against you and Nach. Y'alls body types are made for body building.

Lat spread to me is the hardest pose. It takes practice. I still suck at it. And my wing spread is small. My lats insert high. No excuse. Just I need more work on them. Yours are good.

If you want to get technical. Put one leg back with weight on the toes. Forward foot flat.well 60 % weight on the heel. Try to push your feet through the floor. Bend at the knees and engage the ham of your back leg. Turn it out a bit to see the sweep of your quad. Sorry. I love this shit.

Those who can't do teach right?

[Capebuffalo]

Arching back is hard honestly.

I'll try the pose you said next week.

My wife gets jealous I take pics for you guys and not her lol.

Thank you cape for comments. Means a ton coming for u. Kinda competeting quietly between u and Nach. Lol


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Tell her you'll take pics of her all day long for Valentines Day. Lol

[Cuz]

Arching back is hard honestly.

I'll try the pose you said next week.

My wife gets jealous I take pics for you guys and not her lol.

Thank you cape for comments. Means a ton coming for u. Kinda competeting quietly between u and Nach. Lol


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Nice back brother, thickness looks ok, width looks ok nothing out of proportion there i do believe the traps and rear delts could be your point of focus. Are you hitting those areas hard my friend? I skimmed over your work out but im gonna look again. To me, the back is the best part of body building

[Sfla80]

Sorry I saw your back and forgot about your issue. Sorry


Forgot. Spread your shoulder blades out and forward.
You can still jump in the comp. or we will do another if you will do it. I must be crazy saying I'll compete against you and Nach. Y'alls body types are made for body building.

Lat spread to me is the hardest pose. It takes practice. I still suck at it. And my wing spread is small. My lats insert high. No excuse. Just I need more work on them. Yours are good.

If you want to get technical. Put one leg back with weight on the toes. Forward foot flat. Bend at the knees and engage the ham of your back leg. Turn it out a bit to see the sweep of your quad. Sorry. I love this shit.

Those who can do teach right?

I will start you tubing. Thanks cape. Really appreciate ur feedback


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[Sfla80]

Nice back brother, thickness looks ok, width looks ok nothing out of proportion there i do believe the traps and rear delts could be your point of focus. Are you hitting those areas hard my friend? I skimmed over your work out but im gonna look again. To me, the back is the best part of body building

Traps and rear delts have always been lacking my friend.

I've been trying recently. And would love Feed back on every routine I post


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[Capebuffalo]

I will start you tubing. Thanks cape. Really appreciate ur feedback


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Not sure what tubing is but you welcome.

[Sfla80]

Spell check damnit...YouTube lol


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[Capebuffalo]

Spell check damnit...YouTube lol


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Watch Frank Zane. He in my opinion was and is the best. He does a routine to Pink Floyd that is a ballet.

[Sfla80]

Traps and rear delts have always been lacking my friend.

I've been trying recently. And would love Feed back on every routine I post


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Oh and cuz your back is my ultimate goal. But light years away from it


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[Sfla80]

Watch Frank Zane. He in my opinion was and is the best. He does a routine to Pink Floyd that is a ballet.

I know frank Zane. And will watch more of him.

I learn from u guys, not much of a researcher. I see a new routine someone post and I try. And wait for results it's not ideal. But just the way I Am


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[Capebuffalo]

I know frank Zane. And will watch more of him.

I learn from u guys, not much of a researcher. I see a new routine someone post and I try. And wait for results it's not ideal. But just the way I Am


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Anything Marcus gives I'm doing. It's kicking my almost 45 yr old ass but it's the real deal. If you can disconnect from your mind telling you no more. You're going to grow. You have more than a base to add to.