**Marcus's HIT Dungeon**

[NACH3]

It's a new year. Make some progress, achieve a goal, grow something! Lets do this.



Chest and Bi's for me today!

just chest for me Kel... shoulder was torched after chest which was a great session and strength is really climbing back up... went for bis after chest but every movement i tried the negative was ferociously hurting my shoulder sending shooting pains down arm into fingers so called them off - ill hit bis/tris together later in split...

here's what i did for chest

RC w/u's and light presses(5 sets pyramiding up to only 225 to get blood in chest and the MM connection going)

- Incline Hammer strength presses
more w/u's
hit 4 plates aside for 4 reps and some halfers on first working set then dropped to 3&1/3/2 and got 18reps on drop of 2 aside so RP'd it for 2-3 more reps

- Flat DB presses
80s/100s/90s/80s

- Hammer strength decline
2w at 285 higher reps 8-12

- Incline hammer strength unilateral presses(seated sideways)
2w max reps on each set(4 1/4's aside) then dropped to one 1/4 until at 2 aside

- Cables
incline flys -- 3w 12-20reps
seated low to high -- same as above
standing presses 1w DD

fukin fried chest felt like it was lit on fire - so much blood in there

[GirlyGymRat]

awesome!

[NACH3]

awesome!

thx Girly! Happy New Year.... how ya been?

[Capebuffalo]

Happy New Years you bunch of deplorables.

[GirlyGymRat]

thx Girly! Happy New Year.... how ya been?

Good. So glad 2017 is behind me. Looking to make lifestyle changes for an improved version of me. Embracing meditations which will be more challenging then recovery of torn medial meniscus...my mind doesn’t rest for long.

Glad to see you back online. Wishing you well!!!

[kelkel]

just chest for me Kel... shoulder was torched after chest which was a great session and strength is really climbing back up... went for bis after chest but every movement i tried the negative was ferociously hurting my shoulder sending shooting pains down arm into fingers so called them off - ill hit bis/tris together later in split...

Nach you better find ways to crush it without all the weight so your shoulders survive.

[DCI]

T minus 24hrs and ill be frozen in nyc lol

[NACH3]

Nach you better find ways to crush it without all the weight so your shoulders survive.

yeah i hear ya its a damn mental block when im n there - i def went too heavy too - not like i have to prove anything either... gf even got pissed saying she heard my shoulder cracking during sets - i must tune it out when in there but i agree im sore today

[NACH3]

T minus 24hrs and ill be frozen in nyc lol

how long ya out here for? thats awesome D!!

[NACH3]

whats up fellas and Girly!

im sore as hell and Kel is right on as im gaining strength my shoulder is hurtin so ill dial it down a bit - gotta re-adapt... damn mind is gettin in the way which im never short of that lol - not sleeping well either maybe just some cardio or a nice leg w/o today

[songdog]

Good morning Marcus and the rest of you hitters! D you should stay home tooo cold here I was just out plowing the driveway and with all the blowing snow I forgot too raise the jack But no bad damage.

[clarky.]

Hi fellas/ladies. Shoulders and traps for me the mora.

[GirlyGymRat]

So sore from yesterday! ❤️

[Cuz]

Chest as we speak, happy new year fellas

[DCI]

how long ya out here for? thats awesome D!!

2 days in nyc. 5 days boston and 3 days phile and 2 days rhode island cannot wait.

[Capebuffalo]

2 days in nyc. 5 days boston and 3 days phile and 2 days rhode island cannot wait.

What are you going to do in Rhode Island?

[NACH3]

2 days in nyc. 5 days boston and 3 days phile and 2 days rhode island cannot wait.

yo hm gonna pm you im 15min from Philly we should meet up get some eats(cheesesteaks and hoagies) my Uncle own La'Spada's The Original - Prime Rib used for cheesesteaks too ... then hit a session i got free passes too for ya!

[almostgone]

Be back at it soon. Have got so much work to do that I am literally dreaming about machining while asleep. Total waste of damn good REM.

[marcus300]

Legs yesterday

Leg extensions - first couple of sets went with high reps and slow while squeezing, got a real good burn and pump going. I did 2 working sets to failure, hot failure around 12 reps but again this was done slowly TUT method just to warm up my legs and get the blood flowing.

Squats - first did some stretching knees to the walk with my foot about 6" away with heal on the floor, got a good stretch with these, hamstring and also quad stretches. warm up sets went well practised breathing and bracing and locking my back in. Felt easy and ive been doing this for some time now so it came back easy enough. Started to pile some weight on and got good depth right into the hole while braced and did 15 reps. Went a touch dizzy when stopped but other than that things went ok so more weight on and started to squat - good solid reps nothing to fast or explosive just nice and deep getting my arse to my heels while bracing, went good and felt strong, so more weight and did another 10 reps under perfect control but didn't push any records here just nice and tight keying my bracing in.

db single pivot lunges - these were a killer for me these time around because my legs were broke from squatting - 4 sets of 12 reps each, went to failure while increasing the db's

lying leg curls - 3 sets all working sets

standing calve raises -3 sets
seated calve raises -3 sets

[clarky.]

Morning fellas.

[almostgone]

Morning, gentlemen!

[almostgone]

Legs yesterday

Leg extensions - first couple of sets went with high reps and slow while squeezing, got a real good burn and pump going. I did 2 working sets to failure, hot failure around 12 reps but again this was done slowly TUT method just to warm up my legs and get the blood flowing.

Squats - first did some stretching knees to the walk with my foot about 6" away with heal on the floor, got a good stretch with these, hamstring and also quad stretches. warm up sets went well practised breathing and bracing and locking my back in. Felt easy and ive been doing this for some time now so it came back easy enough. Started to pile some weight on and got good depth right into the hole while braced and did 15 reps. Went a touch dizzy when stopped but other than that things went ok so more weight on and started to squat - good solid reps nothing to fast or explosive just nice and deep getting my arse to my heels while bracing, went good and felt strong, so more weight and did another 10 reps under perfect control but didn't push any records here just nice and tight keying my bracing in.

db single pivot lunges - these were a killer for me these time around because my legs were broke from squatting - 4 sets of 12 reps each, went to failure while increasing the db's

lying leg curls - 3 sets all working sets

standing calve raises -3 sets
seated calve raises -3 sets

Marcus, do you know of a YouTube or picture of the first stretch you described? Have been stretching hammies and psoas but another stretch probably wouldn't be a bad idea.

[NACH3]

morning guys!!

took yesterday off and hoping shoulder will have calmed down by that time... been getting lots of headaches too recently

[marcus300]

Marcus, do you know of a YouTube or picture of the first stretch you described? Have been stretching hammies and psoas but another stretch probably wouldn't be a bad idea.

Its ankle mobility and releasing the tension so you create good flexion in the ankle so when in the hole of the squat you feel and have more power. Creating more mobility in this area also creates more flexibility in the tight fascia of the calves. Go into a lunge and stretch the knee forward if your tight in this area your ankle will come up once your knee goes over your toes, the idea is to slowly stretch it out so your ankle stays on the floor, you can add your body weight to further the stretch or just put a plate on your knee and breath the stretch out, its remarkable because once the mobility starts to come through when your in the hole of the squat its feels so much better and all your power can be transferred to your perfect squat. I normally do it facing a wall so my foot is around 6" away and I stretch my knee to the wall slowly while breathing the stretch and after a few mins your knee will touch the wall while your ankle is still on the floor. Here are some pics I've found which will show you better than I am probably explaining

[Capebuffalo]

Lat pull downs

Bent over B.B. row

Seated cable rows

Db shrugs. Half way through the first set something happened. Right between my left shoulder blade and spine went into intense pain. It was all I could do to rerack the dbs. I streatched but it still hurts. Had to leave the gym. I’ve never had this happen. Any thoughts?

[marcus300]

didn't have much time but got a decent session in

Triceps

V bar pushdowns
3 warm up sets - slow and hard contraction
1 working set - to failure plus 3 drops each to failure

Seated db French press two hands
2 feel sets- felt easy, got a good stretch and went heavy for working set
1 working set to failure hit 9 reps, heavy

seated dip machine
2 feel sets
1 working set to failure plus 2 drops

Kickback
2 working sets to failure

30mins cardio on the bike

leg raises and crunches to finish

[NACH3]

Lat pull downs

Bent over B.B. row

Seated cable rows

Db shrugs. Half way through the first set something happened. Right between my left shoulder blade and spine went into intense pain. It was all I could do to rerack the dbs. I streatched but it still hurts. Had to leave the gym. I’ve never had this happen. Any thoughts?

hope your aight Cape - kinda sounds like you pinched a nerve in your shoulder girdle,,, did the pain radiate down or up or side to side

[NACH3]

didn't have much time but got a decent session in

Triceps

V bar pushdowns
3 warm up sets - slow and hard contraction
1 working set - to failure plus 3 drops each to failure

Seated db French press two hands
2 feel sets- felt easy, got a good stretch and went heavy for working set
1 working set to failure hit 9 reps, heavy

seated dip machine
2 feel sets
1 working set to failure plus 2 drops

Kickback
2 working sets to failure

30mins cardio on the bike

leg raises and crunches to finish

just tris?! oh, thats b/c you can lol

[clarky.]

Lat pull downs

Bent over B.B. row

Seated cable rows

Db shrugs. Half way through the first set something happened. Right between my left shoulder blade and spine went into intense pain. It was all I could do to rerack the dbs. I streatched but it still hurts. Had to leave the gym. I’ve never had this happen. Any thoughts?

This has happened to me a few times Cape, BB shrugs. Very very sore, no idea why either i was just thinking form or too heavy ?.

[clarky.]

didn't have much time but got a decent session in

Triceps

V bar pushdowns
3 warm up sets - slow and hard contraction
1 working set - to failure plus 3 drops each to failure

Seated db French press two hands
2 feel sets- felt easy, got a good stretch and went heavy for working set
1 working set to failure hit 9 reps, heavy

seated dip machine
2 feel sets
1 working set to failure plus 2 drops

Kickback
2 working sets to failure

30mins cardio on the bike

leg raises and crunches to finish

Nice, simple but Destroyed.

[cousinmuscles]

Lat pull downs

Bent over B.B. row

Seated cable rows

Db shrugs. Half way through the first set something happened. Right between my left shoulder blade and spine went into intense pain. It was all I could do to rerack the dbs. I streatched but it still hurts. Had to leave the gym. I’ve never had this happen. Any thoughts?

Had this happen to me a couple times. You might have pulled a muscle. Might have been in a "compressed" position then suddenly decompress and a bunch of small muscles get strained. If it is hard to inhale because of the pain it might be that, it will go over soon then.

[clarky.]

Hi fellas, just back from doing shoulders and traps.

Standing db side raises 3 sets DD

Rev db fly 3 sets Head on back of bench

Face pulls 3 sets slow

Seated smith 2 sets 1 drop

Machine shrugs db grip 4 light ish hi rep sets

Done, simple but good. I never went heavy on the shrugs as i hurt my back the other day there. Just turned funny when on the phone.

[NACH3]

Had this happen to me a couple times. You might have pulled a muscle. Might have been in a "compressed" position then suddenly decompress and a bunch of small muscles get strained. If it is hard to inhale because of the pain it might be that, it will go over soon then.

this happened to me many times doing shrugs or T-bars etc but usually in middle of back like thoracic spinal area - defo could be a pulled muscle from straining and being too stiff in your lift or like RN said makes much sense as well

[NACH3]

Hi fellas, just back from doing shoulders and traps.

Standing db side raises 3 sets DD

Rev db fly 3 sets Head on back of bench

Face pulls 3 sets slow

Seated smith 2 sets 1 drop

Machine shrugs db grip 4 light ish hi rep sets

Done, simple but good. I never went heavy on the shrugs as i hurt my back the other day there. Just turned funny when on the phone.

nice big guy

[Capebuffalo]

hope your aight Cape - kinda sounds like you pinched a nerve in your shoulder girdle,,, did the pain radiate down or up or side to side

It went over 1/2 way down when it happened. Now it’s just up at the shoulder blade

[Capebuffalo]

@ Clarky and rnsplg I can see it happening in a row but a shrug?
Weird and hurts like hell. Screwed at work today it seems.

[cousinmuscles]

Happened to me with shrugs, squats, incline bench and rows, and moving a washing machine.

[clarky.]

nice big guy

Thank you big chap, i see your getti g back in to the swing of things. Good to see big guy.

[almostgone]

Its ankle mobility and releasing the tension so you create good flexion in the ankle so when in the hole of the squat you feel and have more power. Creating more mobility in this area also creates more flexibility in the tight fascia of the calves. Go into a lunge and stretch the knee forward if your tight in this area your ankle will come up once your knee goes over your toes, the idea is to slowly stretch it out so your ankle stays on the floor, you can add your body weight to further the stretch or just put a plate on your knee and breath the stretch out, its remarkable because once the mobility starts to come through when your in the hole of the squat its feels so much better and all your power can be transferred to your perfect squat. I normally do it facing a wall so my foot is around 6" away and I stretch my knee to the wall slowly while breathing the stretch and after a few mins your knee will touch the wall while your ankle is still on the floor. Here are some pics I've found which will show you better than I am probably explaining

Thanks, boss! That works for me. Much appreciated. The first pic is very similar to the psoas stretch I do. Will add the other ones into my stretching. My Achilles are almost as tight as my hammies.

[almostgone]

Time to eat, then crash and burn.