**Marcus's HIT Dungeon**

[marcus300]

Calves are a different issue, but to me, it is easy to feel like I smashed legs. The feeling from doing heavy squats, deadlifts, or leg press to failure is insane. The kind of feeling where you are light headed, gasping for breath and barely able to stand. I find that I get almost the same feeling on hamstring curls and leg extensions. If I go to failure with slow reps and a squeeze and hold on the contraction and either do a few drop reps or some negatives, my legs are like jello when I try to walk. What are your thoughts on glutes?

You sound like your in the zone which is great now just try and increase the intensity even more and really break down those fibers. I do lunges for glutes and they also get activated via my hacks and squats. Well done taking yourself to failure on legs takes a lot of guts and motivation

[DontTaseMeBro]

You sound like your in the zone which is great now just try and increase the intensity even more and really break down those fibers. I do lunges for glutes and they also get activated via my hacks and squats. Well done taking yourself to failure on legs takes a lot of guts and motivation

thanks marcus. this thread has really helped me take my training to a higher level. There are a lot of great ideas kicked around every day.

[Sfla80]

Just sent the wife the pic and the ingredients.. We will promptly be trying this at the conclusion of this damn vegan week. Thx

Lmao...let me know how it turns out

[Capebuffalo]

Interesting read on the mind muscle connection most never achieve or comprehend. Author Villepique

Focus and zone in on the individual muscles you intend to train before you begin the exercise: Before each and every set of an exercise, focus and zone in on the individual muscles you intend to train. Tense and contract (flex) the muscles to be trained as hard as comfortably possible before you even start to execute the exercise. This way you will be sending a message to that muscle, preparing it by completely isolating it even before the exercise begins. By doing so you have successfully created a mind-over-muscle connection.

Maintain your mind-over-muscle connection during the execution of the exercise: Throughout the execution of the exercise, deliberately feel the muscle elongate (stretch) and contract (flex), as you move along from point A to point B. What we really want you to do while you are performing the exercise is to contract the muscle as hard as you can in the same way that you did in step one, but with the exception that now you’ll have a weight in your hand. This is crucial as it is of no benefit to activate the muscles before the exercise begins if the mind-over-muscle connection is lost as the movement begins. Most people waste their time by exercising without thinking about what they’re doing. They exercise on a physical plane rather than on both the mental and physical planes. This is fine if you are content with average results, but who really wants to be average? On the other hand, if you want to compound your efforts exponentially and undeniably create the body you’ve always dreamt about having, then you must effectively develop the mind-over-muscle connection that we have been describing to you here.

[Igifuno]

Lmao...let me know how it turns out

I will. Gonna try this Friday night as part of my first non vegan meal... Along with a big ass rib eye.

[DCI]

Chest tonight watched Yates before I got into the gym on the phone was fired up going in.

Lifted heavy fast and hard deep slow reps keeping tension on the muscles and feeling them scream from the excersion on them. Was a great session steam pouring off me from the intensity, then cardio one of the best workouts in a long time

[Sfla80]

Chest tonight watched Yates before I got into the gym on the phone was fired up going in.

Lifted heavy fast and hard deep slow reps keeping tension on the muscles and feeling them scream from the excersion on them. Was a great session steam pouring off me from the intensity, then cardio one of the best workouts in a long time

Sounds awesome!

[DCI]

Sounds awesome!

Cheers, I did it all in 35mins was clock watching had to take a few mins to gather myself before cardio lol

[RipOwens]

Good leg workout yesterday but was too tired to post. Wicked sore today so I'm focused on eating and doing better with consistency in eating more!

[gearbox]

Chest tonight watched Yates before I got into the gym on the phone was fired up going in.

Lifted heavy fast and hard deep slow reps keeping tension on the muscles and feeling them scream from the excersion on them. Was a great session steam pouring off me from the intensity, then cardio one of the best workouts in a long time

I need to do this next chest day!

[kelkel]

Good leg workout yesterday but was too tired to post. Wicked sore today so I'm focused on eating and doing better with consistency in eating more!

There ya go. So important...

[Cuz]

Chest and arms tonight. Mainly kept the reps really high on arms. Good pumps. Dumbells only go to 100 I used them tonight in accordance with smith machine for inclines.. Right now diet is hardest thing to keep in line. Work in progress as always.

[Black]

Hey Dante.. I'm thinking Test, masteron, deca or NPP. How about you?

Test, npp here. Not sure about doses yet. Sadly, I can't remember what I ran npp at last time.

[almostgone]

We need to talk

[Igifuno]

Test, npp here. Not sure about doses yet. Sadly, I can't remember what I ran npp at last time.

Last time I ran it at 100mg eod I believe.

[Black]

Last time I ran it at 100mg eod I believe.

I think that's where I was myself. I'm a little too heavy for masteron right now, but you'll love it if you haven't ran it before:

Side note: I'm having my coffee and its early here. I don't live near any farms and I just heard a cow 'mooo' outside. Maybe I need more sleep.

[DCI]

I need to do this next chest day!

Def, needs to be done really helps get you into the frame of mind he is a power house in the gym from the blood and guts time

[Igifuno]

I think that's where I was myself. I'm a little too heavy for masteron right now, but you'll love it if you haven't ran it before: Side note: I'm having my coffee and its early here. I don't live near any farms and I just heard a cow 'mooo' outside. Maybe I need more sleep.

Lol.. That sounds like something I should be hearing with my vegan coma... I'd run outside and chase that damn thing down take a bite out of it.

Never run Masteron either, and I certainly have some body fat to lose beforehand, most of which I expect to lose during the prime immediately preceding the next cycle.

[kelkel]

Never run Masteron either, and I certainly have some body fat to lose beforehand, most of which I expect to lose during the prime immediately preceding the next cycle.

Just keep eating vegan. You'll lose all kinds of weight.

[Igifuno]

Just keep eating vegan. You'll lose all kinds of weight.

You're not helping. : /. I'm dying here.

[kelkel]

You're not helping. : /. I'm dying here.

Run errands. Eat meat.

[Sfla80]

Good back workout today

Wont post everything, tyical feel sets with one working wth a lot of drops thrown in.

Standing lat pull downs
seated close grip rows (210#)
TBAR rows (pic attatched
DB rows (100#)
Lat pull downs
Racked deads (dorian style. mid chins)

Nothing close to Kel's pic the other day, but im happy with it

[kelkel]

Good back workout today

Wont post everything, tyical feel sets with one working wth a lot of drops thrown in.

Standing lat pull downs
seated close grip rows (210#)
TBAR rows (pic attatched
DB rows (100#)
Lat pull downs
Racked deads (dorian style. mid chins)

Nothing close to Kel's pic the other day, but im happy with it

Yeah T-Bar Rows!
Looks good Sfla!

[redhawk01]

Yeah T-Bar Rows!
Looks good Sfla!

I made a sleeve, and bolted it to my rack, then slide the bar into that. No more stuffing the bar in the corner for rows. I use the v- handle like kel has, and sometimes i'll slide my lat bar thru that, for a true T-bar.

[DontTaseMeBro]

any suggestions on incorporating something into my HIT routine to really target traps. do you do them with back or with delts? anything more effective than shrugs?

[kelkel]

I do them on back day. Logic to me is that I'm already handling a lot of weight so I'm ready for them. Experiment with your rep range, incorporate rest pause and drops as well. Really nothing more direct or effective than simple shrugs. Many other exercises hit them but none target them near as directly.

[DontTaseMeBro]

Thanks, kel. I've got back tomorrow, so I think I'll do some. In my mind, it will be hard to go to failure on them. I'm concerned I'll just let my form go to sh!t. I'll probably experiment with keeping the form tight and doing 2 or 3 drops as soon as I find the form slip.

[Black]

Good back workout today

Wont post everything, tyical feel sets with one working wth a lot of drops thrown in.

Standing lat pull downs
seated close grip rows (210#)
TBAR rows (pic attatched
DB rows (100#)
Lat pull downs
Racked deads (dorian style. mid chins)

Nothing close to Kel's pic the other day, but im happy with it

<img src="http://forums.steroid.com/attachment.php?attachmentid=148631"/>

You workout at an LA Fitness?

[Sfla80]

You workout at an LA Fitness?

Lmao yes how the hell did u figure that out by that pic?

[Igifuno]

Lmao yes how the hell did u figure that out by that pic?

Yeah that's freaky. Stalker!!

[Black]

Lmao yes how the hell did u figure that out by that pic?

Yeah that's freaky. Stalker!!

Hahahaha, I've worked out at a couple when on vacation or traveling. They are all (or at least the ones I've seen) exactly the same. From the plates to the carpet.

I always look for holes in the corner walls to make sure t-bar rows are acceptable.

[Cuz]

Back tonight. Worked up to 6plates on tbar. Thought about what Kel said I done 3 warmers and 2 working sets. Form started fading after 6 plates so I stop there. Weak as hell on deadlifts tho. Gotta start doing them again I've lost strength in that movement.

[Igifuno]

Making good progress still chad? How are you feeling?

[Cuz]

Making good progress still chad? How are you feeling?

Hey bro. Actually I've felt like shit this week but I'm feeling better. Thanks for asking. Down 4 lbs as of yesterday which sux. Couldn't eat much for a couple days and it really took its toll. I will get it back. Thinking of dropping drol but damn pumps are ao good off it I hate to.

Checked bp was actually low unless machine was inaccurate. 119/67. Seemed low. Had a terrible headache monday couldn't even see lol. Took some 10mg cialis and 1000mg ibuprofen and was fine two hours later. Probably need to donate...I don't really wamt too. Not really getting huge but just rounding out. Which is fine with me. I'd rather have a phil heath physique than a kai greene physique. Its just that ecto in me. Small framed lol but I'm getting noticed in the gym. I look ok with a pump but still have a lot more size to put on in chest and calves. Just cruizing right now. Working out the way i like too. Its hard for me to stick with a schedule lol but i try. Taking tommorow off. How u feeling IG?

[BallSak]

Just finished reading all 292 pages of this thread. Took a while! Thanks Marcus for all your insight. You are very generous to offer so much help to everyone. Same with Kel.

[BallSak]

Yeah T-Bar Rows!
Looks good Sfla!

How are you getting a full range of motion with plates on the end? I have always had to put 25s on so I can get my hands closer to my body when I squeeze it into my torso. Otherwise, with plates, I feel like I get a really short ROM cuz the plate bumps me, if that makes sense.

[kelkel]

Just finished reading all 292 pages of this thread. Took a while! Thanks Marcus for all your insight. You are very generous to offer so much help to everyone. Same with Kel.

Outstanding!

How are you getting a full range of motion with plates on the end? I have always had to put 25s on so I can get my hands closer to my body when I squeeze it into my torso. Otherwise, with plates, I feel like I get a really short ROM cuz the plate bumps me, if that makes sense.

The handle I use sits above the bar eliminating maybe 4 inches or so of plate, if that makes sense. Other than that, it's really nothing to worry about. Just keep good form and crank the weight up. Range of motion will vary from exercise to exercise and grip to grip.

Glad you're here BallSak!

[Igifuno]

Hey bro. Actually I've felt like shit this week but I'm feeling better. Thanks for asking. Down 4 lbs as of yesterday which sux. Couldn't eat much for a couple days and it really took its toll. I will get it back. Thinking of dropping drol but damn pumps are ao good off it I hate to.

Checked bp was actually low unless machine was inaccurate. 119/67. Seemed low. Had a terrible headache monday couldn't even see lol. Took some 10mg cialis and 1000mg ibuprofen and was fine two hours later. Probably need to donate...I don't really wamt too. Not really getting huge but just rounding out. Which is fine with me. I'd rather have a phil heath physique than a kai greene physique. Its just that ecto in me. Small framed lol but I'm getting noticed in the gym. I look ok with a pump but still have a lot more size to put on in chest and calves. Just cruizing right now. Working out the way i like too. Its hard for me to stick with a schedule lol but i try. Taking tommorow off. How u feeling IG?

I've never run drol but I know it can suppress the appetite. A friend of mind just dropped it from his cycle becuase I just couln't put the food away and feels much better without it.

I'm feeling pretty good man.. Cannot wait for Friday to get here. Need to travel to TN for the day but I seek out a big burger or something. Then when I get home I'm making rib eyes and that fried brown rice/egg dish that sfla posted the other day.

[Igifuno]

Just finished reading all 292 pages of this thread. Took a while! Thanks Marcus for all your insight. You are very generous to offer so much help to everyone. Same with Kel.

Very nice, BallSak..

Uhh... that's what she said..

[Doom44]

I'm in deficit calories for cutting. And I want to avoid strength drop. Any idea?