**Marcus's HIT Dungeon**

[DCI]

Well went shopping on route to gym

[almostgone]

U have no idea..... I regularly put in 50hrs a week. Sometimes 60-80....

On the upside..... I've traveled to puerto rice and Miami..... Stayed in 5 star resorts.

I'd trade that for overtime pay tho lol

I get OT, but I feel your pain, Haz. I generally just try to take the extra $$ and put it into savings or 401k when possible, but sometimes you just want to throw your hands up and run headfirst into the nearest wall.
I should make around 145% of my base pay this year due to OT. It's no great amount of money, but it gives you an idea of the hours I've been putting in.
Don't get me wrong, I'm very thankful for my job, but I am SO ready for a couple of low stress days just to hang out w/the wife and the beasts...maybe watch a movie and just sit still and chill.
OK...rant over....only reason I'm awake now is because I woke myself up running in my sleep...d@mn good leg session yesterday.

[almostgone]

Well went shopping on route to gym

Slay it!

[kelkel]

Back and shoulders today:

Barbell rows: 2 real heavy, 8 reps or so on each set
Wide grip pull downs: 2 sets, 8-10 reps. Strict and upright
Spider rows on smith: 2 sets, 10-12 reps strict with hard contraction at top. Great home made exercise if you have a smith machine
One arm row (think dumbell) on smith: 2 sets, 8-10 reps with fast pace.
Shrugs: Two sets heavy, 12 reps
Behind back shrugs: 1 set, moderate weight

Front press: 2 sets 8-10 reps
Seated laterals: 2 sets, 10-15 reps. Still keeping weight lighter allowing shoulder to heal. First day with no pain on these!
Rear delts over bench: 2 sets, 12 reps or so, slow and controlled
Front plate raises: 2 sets, 12-15 reps almost no rest between.

Still keeping mostly to straight sets until my shoulder is 100%. And if today is an indicator it won't be long. Virtually no "wee niggles" (for you across the pond guys) at all today. Very promising and felt great. Seems like it won't be long until back to HIT totally. Just pounded down a large protein drink with all kinds of crap in it: banana, peanut butter, ice cream, creatine, little bit of ice and water. Good stuff.

[EquilibriumZ]

Never tried it but I know Times has and got a detailed log about it

Just curious, why dont you try it (tb-500) since you got shoulder injury and joint problems?

[marcus300]

Just curious, why dont you try it (tb-500) since you got shoulder injury and joint problems?

It is on my mind if things don't get better

[DCI]

Legs was fcking unreal. Did pre exhaust this time.

So started with hamstring machine and quad machine really deep into the pain threshold was ruined.

Then straight leg deads not heavy only for contraction.

Then leg press maxed weight on it so have to go high reps on it to make any inroads into failure serious amounts of pain getting off the machine. Was too fcked for lunges so did 2 sets really light but deep deep squats driving from my heals was hard but great session.

Tomorrow arms going to obliterate em

[DCI]

Cardio and arms today copying copying clakys and marcus' session will report back later.

[almostgone]

Same here, DCI!! Biceps, forearms, and tris this evening.

[DCI]

Savage big man fck shit up ha just leaving now belly full of oats and mind full of motivation

[Hazard]

Prepping for delts n traps.....


Heaping bowl of oats, plate full off eggs and a wee bit of turkey bacon

[DCI]

Lmao haz at your use of wee ha

Just finished cardio and arms. Had a good sweat from the cardio was nice.

Then did arms my bis are so sore it hurts to strech em fully and tris well theyre fcked lol. Great work out

[Hazard]

I think I'm gunna do 2 scoops of pre workout today..... Livin life on the edge :-)

[almostgone]

Lmao haz at your use of wee ha

Just finished cardio and arms. Had a good sweat from the cardio was nice.

Then did arms my bis are so sore it hurts to strech em fully and tris well theyre fcked lol. Great work out

Awww, yeah!!! Did you do the one Marcus and Clarky have been working with? I think I've done it twice thus far ( I think). Would have to check my notes.
That is one sweet routine. I believe it hits all the fibers because I was hurting in places I didn't know existed. It gets really good a couple of days post lift.

[almostgone]

I think I'm gunna do 2 scoops of pre workout today..... Livin life on the edge :-)

Will that sit well with the eggs, oats, and bacon?

Go teach those plates a thing or two, Haz!

[DCI]

Awww, yeah!!! Did you do the one Marcus and Clarky have been working with? I think I've done it twice thus far ( I think). Would have to check my notes.
That is one sweet routine. I believe it hits all the fibers because I was hurting in places I didn't know existed. It gets really good a couple of days post lift.

Yeh exactly that. Jaysus in bits home and refeed ha.

[Hazard]

Will that sit well with the eggs, oats, and bacon?

Go teach those plates a thing or two, Haz!

Lol surprisingly enough..... It is. No egg regurgitation today

[kelkel]

Lmao Haz at your wee

No doubt you're not the first...

[clarky.]

Went to do shoulders the day guys and got pure gip from the right shoulder fvcking nightmare. I started with RC ex and got bother from there i keept going with rc ex but it never really eased up.
I did seated side raises with a realy light weight 7.5kg and it was sore i just kept going i did this about 5-6 times had to stop.
So i did db bent over rev fly did not do any heavy weight here but got a good burn did a few set.
Did front raises with a plate and got gip from.left shoulder i can not fvcking win guys so it was a waste of time av got the doc this wk but that will be a waste of time no dought.

[Hazard]

No doubt you're not the first...

You didnt complain about it.....

[DCI]

No doubt you're not the first...

You love your dodgey quote edits ha

[DCI]

Went to do shoulders the day guys and got pure gip from the right shoulder fvcking nightmare. I started with RC ex and got bother from there i keept going with rc ex but it never really eased up.
I did seated side raises with a realy light weight 7.5kg and it was sore i just kept going i did this about 5-6 times had to stop.
So i did db bent over rev fly did not do any heavy weight here but got a good burn did a few set.
Did front raises with a plate and got gip from.left shoulder i can not fvcking win guys so it was a waste of time av got the doc this wk but that will be a waste of time no dought.

Ahh shite man keep the up just pre exhaust man its all you can do really till its fixed

[kelkel]

I love your dodgey quote edits ha

Thanks!

[almostgone]

Went to do shoulders the day guys and got pure gip from the right shoulder fvcking nightmare. I started with RC ex and got bother from there i keept going with rc ex but it never really eased up.
I did seated side raises with a realy light weight 7.5kg and it was sore i just kept going i did this about 5-6 times had to stop.
So i did db bent over rev fly did not do any heavy weight here but got a good burn did a few set.
Did front raises with a plate and got gip from.left shoulder i can not fvcking win guys so it was a waste of time av got the doc this wk but that will be a waste of time no dought.

Dang........I was hoping you were on the mend, Clarky. If you can keep up the broomstick stretches and any others that will help you go through your range of motion. Hope the Dr. does you right!

[BG]

Went to do shoulders the day guys and got pure gip from the right shoulder fvcking nightmare. I started with RC ex and got bother from there i keept going with rc ex but it never really eased up.
I did seated side raises with a realy light weight 7.5kg and it was sore i just kept going i did this about 5-6 times had to stop.
So i did db bent over rev fly did not do any heavy weight here but got a good burn did a few set.
Did front raises with a plate and got gip from.left shoulder i can not fvcking win guys so it was a waste of time av got the doc this wk but that will be a waste of time no dought.

I just had this issue. I took off time from all raises and just stuck with some medium pressing and shrugs for 3 weeks while doing rc's eod. I feel better, but still feel a little, so going to drop the raises for 2 more weeks. Sometimes you have to work around the injury and let it heal for a decent amount of time. This is a battle of longevity.

[almostgone]

Drinking a shake and watching some videos. Headed to hit arms in a few.

[almostgone]

Well, despite the fact that I left my f-in glasses in the house, I had a decent lift. Arms are currently pudding. It was 40°F in shop, so I made sweat.

Bent over CCC-2 w/u, Work- left- 6-4 (cheat w/ slow neg on last 4) right-7-3(cheat w/slow neg on last 3.
D'bell incline curl- 2w/u, Work-2,drop,3.5,drop, 3+ reps
Seated alt. d'bell curls-1 w/u, Work-3-1.5, drop, 1.5,drop, 2.5
Seated hammer curl-1 w/u, Work-4.5,drop,1.5-3+ reps
Triceps pressdown- 2 w/u, Work-6,drop, 3.5 w/ a super slow neg. on the last few.
D'bell skullcrushers-1w/u, Work-3.5,drop,3.5-1.5
Close grip Smythe-1 w/u, Work-4.5,drop,6

45 min.

[clarky.]

Ahh shite man keep the up just pre exhaust man its all you can do really till its fixed

Dang........I was hoping you were on the mend, Clarky. If you can keep up the broomstick stretches and any others that will help you go through your range of motion. Hope the Dr. does you right!

I just had this issue. I took off time from all raises and just stuck with some medium pressing and shrugs for 3 weeks while doing rc's eod. I feel better, but still feel a little, so going to drop the raises for 2 more weeks. Sometimes you have to work around the injury and let it heal for a decent amount of time. This is a battle of longevity.

Thanks guys it's so annoying as i need to work on side/rear delts aswell i will lay off shoulders and keep doing rc ex and see what the doc has to say i might look in to this tb 500 i'll have a read at TR's thread and see whst this stuff it.

Well, despite the fact that I left my f-in glasses in the house, I had a decent lift. Arms are currently pudding. It was 40°F in shop, so I made sweat.

Bent over CCC-2 w/u, Work- left- 6-4 (cheat w/ slow neg on last 4) right-7-3(cheat w/slow neg on last 3.
D'bell incline curl- 2w/u, Work-2,drop,3.5,drop, 3+ reps
Seated alt. d'bell curls-1 w/u, Work-3-1.5, drop, 1.5,drop, 2.5
Seated hammer curl-1 w/u, Work-4.5,drop,1.5-3+ reps
Triceps pressdown- 2 w/u, Work-6,drop, 3.5 w/ a super slow neg. on the last few.
D'bell skullcrushers-1w/u, Work-3.5,drop,3.5-1.5
Close grip Smythe-1 w/u, Work-4.5,drop,6

45 min.

that's a nice session mate. Bi's for me the mora.

[DCI]

Clarky have a look up youtube theres loadsa rear delt execises there that will help you.

Ag great lifts there my arms are still tenderish today

[EquilibriumZ]

Hey marcus, is it an overkill if i hit a certain muscle group twice a week natty? (HIT style ofcourse)

Lets say i do back (width) on monday and then again i do back (thickness) on thurs?

[clarky.]

Hey marcus, is it an overkill if i hit a certain muscle group twice a week natty? (HIT style ofcourse)

Lets say i do back (width) on monday and then again i do back (thickness) on thurs?

Once per wk will be enough if your doing HIT properly. Do width one wk then thickness the other. And just keep rotating like that.

[almostgone]

Thanks, Clarky and DCI! Appreciate it, gents.

DCI...I had several days of very satisfying pains....somewhat more than just a " wee niggle"

[almostgone]

Dang guys, I slept so good today. Plan to either spend some time stretching or hit shoulders tomorrow. Got about 10 more days and I'll get a bit of time off and I am ready for it!

[zempey]

Back in the morning, had almost two weeks off due to being sick, did get two workouts in this week though. Still not 100% but good enough to hit some weights. Tried to eat a lot, not always the cleanest, but kept the calories up most of the time.

[clarky.]

Back in the morning, had almost two weeks off due to being sick, did get two workouts in this week though. Still not 100% but good enough to hit some weights. Tried to eat a lot, not always the cleanest, but kept the calories up most of the time.

Just try not go all out to fast zempey or you will end up back in your scratcher ( bed for y'all over the pond)

[Hazard]

Just try not go all out to fast zempey or you will end up back in your scratcher ( bed for y'all over the pond)

Interesting choice of words.... Ill be using that

[Hazard]

Finally out the scratcher this mornin..... Time for eggs and oatmeal and then ima kill chest n bis. Feelin good today

[marcus300]

First workout after a week off

Did chest pre exhaust with RC warm ups

went well

no pain but didn't push myself to hard

[clarky.]

Ok did bi's stretching and light ccc for a warm up.

Pre ex with
Ccc 1 working +2 forced+ 2 neg

Incline db curls 1 working DD

Seated db curls 1 working 1 drop

Standing cable curls 1 working DD

And done 30 min. It was a great session.

[Mp859]

Ok did bi's stretching and light ccc for a warm up. Pre ex with Ccc 1 working +2 forced+ 2 neg Incline db curls 1 working DD Seated db curls 1 working 1 drop Standing cable curls 1 working DD And done 30 min. It was a great session.

I like this workout for bis. I just would throw in a concentration curl set at the end for a finisher.