**Marcus's HIT Dungeon**

[kelkel]

Appreciate the comments boys and girl.
Be heading down the dungeon soon as I finish some coffee.

[RaginCajun]

Can't disagree! I still have my nasty sinus chest cold crap...over 2 weeks now. Antibiotics did nothing. I am going to the gym tonight after being away for too long!

Up your vitamin C to around 5-6 grams a day, or more if your stomach can tolerate. It was one of the only things that helped me out. I also would hit the steam room at the gym and really get a good sweat going.

[DCI]

I'm back at it tonight. Chest tonight but its de load week so nothing crazy really need it I feel fatigued

[ghettoboyd]

no workout today as gym is closed again due to another storm...this is the 3major storm in a week...when this is over ill have gotten 4' in 7days...enough!!!! well at least im about to get a workout in with the snow removal woopidy doooooo!!!! ****...

[Mp859]

no workout today as gym is closed again due to another storm...this is the 3major storm in a week...when this is over ill have gotten 4' in 7days...enough!!!! well at least im about to get a workout in with the snow removal woopidy doooooo!!!! ****...

man I love California lol

[zempey]

I had a 3-4' drifts in front of my house this morning, had to shovel a path to my truck so the wife could get to it. I hate winter and snow, sometimes I wish I never moved back and just stayed in Cali. Have to hit the lotto so I can move to Thailand.

[ghettoboyd]

man I love California lol

prick!!...lol

[almostgone]

Up your vitamin C to around 5-6 grams a day, or more if your stomach can tolerate. It was one of the only things that helped me out. I also would hit the steam room at the gym and really get a good sweat going.

Definitely assess your tolerance level first. I remember years ago the first time I added ascorbic acid to my supplements. I eyeballed about what I thought was a 5g dose. Anyway, my trip to the toilet was, shall we say...violent.

[Bio-Active]

Hammered arms today..... Hopefully they get sore like last week. I haven't got them sore like last week in a long time

[BG]

Hit chest;

Hammer strength machine inside grip- 3 warm up sets
Low cables- 3 sets
Parallel cables- 3 sets
Incline dumbells- 3 sets of 15
Incline fly's- 3 sets
Flat bench- 3 sets of 25

Abs
1 mile of cardio

Side note my wife was taking 10mg of SB var and ended up having very bad joint pain, she had to drop it and stop training for a week but is starting to feel better. Must have been winny.

[almostgone]

Hit chest;

Hammer strength machine inside grip- 3 warm up sets
Low cables- 3 sets
Parallel cables- 3 sets
Incline dumbells- 3 sets of 15
Incline fly's- 3 sets
Flat bench- 3 sets of 25

Abs
1 mile of cardio

Side note my wife was taking 10mg of SB var and ended up having very bad joint pain, she had to drop it and stop training for a week but is starting to feel better. Must have been winny.

Sorry to hear that and I bet dollars to donuts that you're right about the winny.

[zempey]

How much winny will it take to make your joints sore? I am taking 50mg ed liquid orally. I have noticed a bit of joint ache, but I have been pushing hard too, so not sure.

[marcus300]

How much winny will it take to make your joints sore? I am taking 50mg ed liquid orally. I have noticed a bit of joint ache, but I have been pushing hard too, so not sure.

I use to get joint issues when I went to around 100mgs daily, bjt I found if you pulse it every 2 weeks you can stay on longer without any issues. I don't think there is a exact dose were joints issues occur its an individual thing

[marcus300]

Been doing some deep tissue massage with my foam roller and I've got to say it fuking hurts so much. My back is in bits and doing my lats brings tears to my eyes kind of nice but not if you know what I mean

[GirlyGymRat]

Been doing some deep tissue massage with my foam roller and I've got to say it fuking hurts so much. My back is in bits and doing my lats brings tears to my eyes kind of nice but not if you know what I mean

Marcus. Do you just lay on the foam roller???

[marcus300]

Marcus. Do you just lay on the foam roller???

Yes I've started to use it again for myofascial release and I use a rumble roller. I am mostly doing my back and shoulders at the moment and my hip flexors.

Theres loads on youtube but this is similar to the one ive got below. Its helping with my pelvic tilt ive got and it really gets in deep, when you first start it will bruise you

[GirlyGymRat]

Yes I've started to use it again for myofascial release and I use a rumble roller. I am mostly doing my back and shoulders at the moment and my hip flexors. Theres loads on youtube but this is similar to the one ive got below. Its helping with my pelvic tilt ive got and it really gets in deep, when you first start it will bruise you YouTube Link: https://www.youtube.com/watch?v=ugpbIzFjDWo

Thanks Marcus. I get deep tissue massage at least once a month but I need more. I am going to buy one!

[BG]

Sorry to hear that and I bet dollars to donuts that you're right about the winny.

thanks buddy. It hit her hard, hips and elbows are real bad. Hopefully she rebounds fast. I should have known better.

[BG]

I get it at 40-50mgs but I make sure to run a little deca with it.

I use to get joint issues when I went to around 100mgs daily, bjt I found if you pulse it every 2 weeks you can stay on longer without any issues. I don't think there is a exact dose were joints issues occur its an individual thing

[GirlyGymRat]

thanks buddy. It hit her hard, hips and elbows are real bad. Hopefully she rebounds fast. I should have known better.

Sounds painful. I have no idea it was that bad!

[RaginCajun]

Yes I've started to use it again for myofascial release and I use a rumble roller. I am mostly doing my back and shoulders at the moment and my hip flexors. Theres loads on youtube but this is similar to the one ive got below. Its helping with my pelvic tilt ive got and it really gets in deep, when you first start it will bruise you YouTube Link: https://www.youtube.com/watch?v=ugpbIzFjDWo

I have one and it leaves bruises as well.

I also use a lacrosse ball but still can't seem to loosen up some of the knots I have

[AllKindsOGains]

Does anyone feel sore in their triceps after back day? Like so high up in the lats it feels like it's in your arms?

[almostgone]

I do from pulldowns and low rows, but the pain is more of a rear delt thing. It's never been equal to the regular soreness from a good back lift. I imagine it's just a bit of auxiliary stimulation from really squeezing the back?

[almostgone]

I have one and it leaves bruises as well.

I also use a lacrosse ball but still can't seem to loosen up some of the knots I have

Same here, except I use a baseball. Ordered one of the rumble rollers and look forward to test driving it.

[clarky.]

Just back from a back session it was really good stretching and med grip pd for a warm up.

Med grip pd 3 sets med reps

Cg pd 5 sets med reps

Straight arm pd 3 sets med reps

BB row 3 sets med reps

Behind back shrugs 4 sets med reps

Med rep 6-12

Ok still no HIT just now but upped the weight a good bit that's why every ex was med reps. Good form and a good sqeeze Traps was not that good though as i was pure fvcked so i will hit them the mora a think with bi's but i'll see how they are first.

[zempey]

Chest today, another fast paced workout with added weight from last week. Felt good again today, I think I like the faster pace, I am in and out quick and get a killer pump. Next week might bump the rest to 60 sec and add more weight and keep on that routine for the rest of my cycle.

Bench: 2 warm, 4 working

Incl dmbl: 4 working

Flat fly: 4 working

Hammer decline: 4 working

Pec dec: 4 working

Leaning dmbl fly: 3 working

Dips: 20, 15, 12, 12

This is the last day of week 7, weighed in a 272, I knew I would be down a bit since I didn't have carbs with dinner, just a salad. Rest day tomorrow, then legs on wed.

[BG]

Sounds painful. I have no idea it was that bad!

It didn't help that she was training like an animal. She likes out training all the young kids at out gym.

[Sfla80]

Been sitting waiting for blood work for about an hour now. Haven't been to the gym in about 4 days...hoping to get done soon so I can finally eat something and hit chest this morning. ...ugh

[marcus300]

Training not going well , cant get any kind of structure at the moment due to my work schedule. Doing my head in but ive got some light at the end of the tunnel and should be able to get a full 7 days in straight from Weds

[Sfla80]

Well had time to hit the gym after blood work....went home after bw had 2 cups oats, 1 large banana, 1 tbsp. natty pb, 1 tsp honey, and 1 scoop protein.


Chest

Warm ups with pec/dec...liht squeezing and holding 3 sets

So tried this and think maybe to advanced for me lol

Superseting incline flys right into incline press, same weight. 1 feel, 2 working. Both sets f pressing was very tuff. Once I culdnt lift the db for another fly went straight into the press and got about 5 reps each set. ( could I do a drop on my press? not even sure I could but thinking bout it)

Same as above with flat flys and press....just 2 working no feeler.

Supersetting hmmerstrength wide chest and incline......2 working

Finished with one arm flys getting used to these...keeping weight low, and squeezing the movement out.

Hoping BW comes back ok.....

[marcus300]

Well had time to hit the gym after blood work....went home after bw had 2 cups oats, 1 large banana, 1 tbsp. natty pb, 1 tsp honey, and 1 scoop protein.


Chest

Warm ups with pec/dec...liht squeezing and holding 3 sets

So tried this and think maybe to advanced for me lol

Superseting incline flys right into incline press, same weight. 1 feel, 2 working. Both sets f pressing was very tuff. Once I culdnt lift the db for another fly went straight into the press and got about 5 reps each set. ( could I do a drop on my press? not even sure I could but thinking bout it)

Same as above with flat flys and press....just 2 working no feeler.

Supersetting hmmerstrength wide chest and incline......2 working

Finished with one arm flys getting used to these...keeping weight low, and squeezing the movement out.

Hoping BW comes back ok.....

Nice to see you trying the super set chest workout its a killer one isn't it?
You can do a drop set if you don't get enough reps out once you swap onto the pressing just go to failure and have a set of db's ready for the drop and carry on. Very intense and very productive IMHO. You sounds like your doing it perfectly because your going to complete failure on the flyes and you have nothing left in the tank for the pressing which is good, that's a proper pre exhaust super set if you feel the 5 reps isn't enough for the pressing just drop set and get another few reps out.

[Sfla80]

Nice to see you trying the super set chest workout its a killer one isn't it?
You can do a drop set if you don't get enough reps out once you swap onto the pressing just go to failure and have a set of db's ready for the drop and carry on. Very intense and very productive IMHO. You sounds like your doing it perfectly because your going to complete failure on the flyes and you have nothing left in the tank for the pressing which is good, that's a proper pre exhaust super set if you feel the 5 reps isn't enough for the pressing just drop set and get another few reps out.

Thanks marcus. ..definitely was intense!

I'll try a drop next week and see which I feel is better for me. Since I fasted this morning I was a little weak....but was a great routine!

Always learning something new here!

[marcus300]

Thanks marcus. ..definitely was intense!

I'll try a drop next week and see which I feel is better for me. Since I fasted this morning I was a little weak....but was a great routine!

Always learning something new here!

You could also try a rest pause but keep the rest down to around 10 seconds and get a few more reps out?. It is very intense and the pump and pain really digs deep for me but its been great because I don't want to use the heavy bells I use to use due to my RC issues but I still want to really go intense and recruit all those fibers so its worked out really well. Let me know how the next couple of days feel

[marcus300]

38 guests viewing this thread........

why not say hello and join in, no matter what level you are we can all help each other

[Sfla80]

You could also try a rest pause but keep the rest down to around 10 seconds and get a few more reps out?. It is very intense and the pump and pain really digs deep for me but its been great because I don't want to use the heavy bells I use to use due to my RC issues but I still want to really go intense and recruit all those fibers so its worked out really well. Let me know how the next couple of days feel

Definitely will....I'll give all options a go next two sessions.

Want to some how incorporate this routine onto other body parts to. But gym has to be slow

[DCI]

Great workout there slfa80 agreed with marcus try rp its very cool. Again tonight for me is very light just to get the blood flowing will do a walk also really need the de load week

[almostgone]

Thanks marcus. ..definitely was intense!

I'll try a drop next week and see which I feel is better for me. Since I fasted this morning I was a little weak....but was a great routine!

Always learning something new here!

Oh, I'll bet you'll like the dropsets. When Marcus explained the super setting chest routine and I tried it, I was hooked!
Always learning new things in here myself as well. I just got up to grab a bite to eat and going to sleep for a bit more, but I like to login and read for a few. Don't want to miss out out on all of the good bits of info and training ideas.

[Sfla80]

Thanks AG and dci. ..it's ****ing hurt man lol....got those chest cramps lol. More like twitches.

Nervous bout bw now....source disappeared off another forum. I never really frequent that one so I have no idea.

[DCI]

Fingers crossed its all ok slfa man.

Did back tonight nice and light.

Hammerstrength Rows good and nice squeeze very light 3 sets 10 reps nice bloodflow.

Wide grip lat pulldowns same as above.

Close grip pulldowns felt for the squeeze was good same as above.

Yates style bent over rows light same as above.

Rack pulls light and the same as above.

Good session no pain but need the de load.

Home to eat rice brocolli and big dirty steak

[Roger11]

OK, so bulk blast started today.

High dose deca and high dose eq with moderate dose test.

Will run this for the next 3 or so months. Starting weight 106-107kg. Will update in here as i go. Perhaps will post pics too.