**Marcus's HIT Dungeon**

[NACH3]

Awesome on the PB, Sfla(seems everything is coming together w/your cycle . Expect to keep gaining each wk!!!

I've come to the point where I will always ask force spot(especially w/all my presses(shoulders/chest/close grip bench for tris)...

[Sfla80]

Thanks nach...yeah sometimes it's not that easy getting a spot in my gym. But really been wanting to.hit those 110s for a few weeks now

Cycle is going good. ...gonna weigh in tomorrow.

[Hazard]

So I've got a new leg routine which really helped my knees.

Squats (not overly heavy)

Reverse hack squats super setted with walking weighted lunges

Romanians

Stiff leg dead lifts

I can't walk..... Legs..... Destroyed

[NACH3]

Thanks nach...yeah sometimes it's not that easy getting a spot in my gym. But really been wanting to.hit those 110s for a few weeks now

Cycle is going good. ...gonna weigh in tomorrow.

Nice buddy! Post it up here 2morrow!

[clarky.]

Damn i cant keep up with this thread recently....you guys are hitting strong....I missed a few pages but skimmed through. Always nice to see everyone still going.

Chest for me this morning.

Pec/dec flys light for warm up and stretches

Flat Db press, 2 warms, 1 feel, and finally asked someone to spot me on my working. so hit 110#'s today for 5 reps, 6th rep failed. PB right there!!!! no drop....took a lot out of me....eyes balls were shaking

Incline DB press 2 working 1 drop

Incline db flys 2 working 1 drop

Cable flys high/even super setted 2 working

Then cable one arm flys from lowest point

Felt good today

Nice sfla. The big man will be pround of the eyeballs shaking

[kelkel]

Good leg day today. First time I've squatted since getting that "wee niggle" in my upper lat / tricep tie in. That's not what held me up but the next day I went back to finish what I started and pinched my L5 in my lower back. No doubt due to compensating for the other little pain. I pinched them before and it feels like getting stabbed. Anyway, ice, stretching and visits to a chiropractor friend really helped. He scolded me for being so tight which I already knew. Hams being tight pull on your lower back thus exacerbating the issue. Same as weak abs can. Needles to say I'm now stretching more. I don't like it......But I am gonna try to see him once a month or so to stay tuned up, which he thinks is a good idea considering the abuse we put ourselves through.

So, got in extensions and verticals followed by squats. Seriously scared me starting out with these things and just waiting for that shot of pain. It did not show up. Was able to hit some decent weight, not far from normal just kept the reps around 15 ish. Finished with seated curls and calf crap. Feeling good now. Happy about this.

[scotty51312]

Good leg day today. First time I've squatted since getting that "wee niggle" in my upper lat / tricep tie in. That's not what held me up but the next day I went back to finish what I started and pinched my L5 in my lower back. No doubt due to compensating for the other little pain. I pinched them before and it feels like getting stabbed. Anyway, ice, stretching and visits to a chiropractor friend really helped. He scolded me for being so tight which I already knew. Hams being tight pull on your lower back thus exacerbating the issue. Same as weak abs can. Needles to say I'm now stretching more. I don't like it......But I am gonna try to see him once a month or so to stay tuned up, which he thinks is a good idea considering the abuse we put ourselves through.

So, got in extensions and verticals followed by squats. Seriously scared me starting out with these things and just waiting for that shot of pain. It did not show up. Was able to hit some decent weight, not far from normal just kept the reps around 15 ish. Finished with seated curls and calf crap. Feeling good now. Happy about this.

I've actually considered buying one of those electrostimulators (or whatever they're called) that chiropractors use. I don't feel like the actual adjustments they do on me help though.

[Hazard]

I've actually considered buying one of those electrostimulators (or whatever they're called) that chiropractors use. I don't feel like the actual adjustments they do on me help though.

I have one..... LOVE it

[Hazard]

[DCI]

Thanks guys it's usually a wk or so then it's fine. Yip DCI i stopped going heavy and did higher reps and never had that prob again but the last session i went heavy so i did this time again and bang lol always when i go heavy well it was not heavy heavy it was 110kg i've did way more.
Anyway thanks again guys see thats why i am only on one forum here yous are a great bunch off guys love being part off this place.

Agreed on all points man. Tonight is rest night for me so relaxing

[kelkel]

I've actually considered buying one of those electrostimulators (or whatever they're called) that chiropractors use. I don't feel like the actual adjustments they do on me help though.

Try finding one with their advanced degree in applied kinesiology. Mine can adjust shoulders, knees, limbs. It's quite amazing.

[clarky.]

Good leg day today. First time I've squatted since getting that "wee niggle" in my upper lat / tricep tie in. That's not what held me up but the next day I went back to finish what I started and pinched my L5 in my lower back. No doubt due to compensating for the other little pain. I pinched them before and it feels like getting stabbed. Anyway, ice, stretching and visits to a chiropractor friend really helped. He scolded me for being so tight which I already knew. Hams being tight pull on your lower back thus exacerbating the issue. Same as weak abs can. Needles to say I'm now stretching more. I don't like it......But I am gonna try to see him once a month or so to stay tuned up, which he thinks is a good idea considering the abuse we put ourselves through.

So, got in extensions and verticals followed by squats. Seriously scared me starting out with these things and just waiting for that shot of pain. It did not show up. Was able to hit some decent weight, not far from normal just kept the reps around 15 ish. Finished with seated curls and calf crap. Feeling good now. Happy about this.

Good to hear your wee niggle is getting better kel I have a few myself again.

[clarky.]

Agreed on all points man. Tonight is rest night for me so relaxing

Rest for me the mora mate av got a course to do so i'll be sitting in a class all day. Good thing anyway ma back it really sore.

[kelkel]

Good to hear your wee niggle is getting better kel I have a few myself again.

The upper back one was "wee." The second was a "big wee" and no fun.

[JohnnyJim]

Alright...

I'm gonna be the dark horse of this thread and post my HST workouts after a few more Smolov Jr. cycles.

HST is like the opposite of HIT. lol.



Marcus is gonna be like, "CHALLENGE ACCEPTED, GRASSHOPPAH!!"

[scotty51312]

HST thats like HIT with an S.... so basically its SHIT?

[clarky.]

HST thats like HIT with an S.... so basically its SHIT?

[clarky.]

Alright...

I'm gonna be the dark horse of this thread and post my HST workouts after a few more Smolov Jr. cycles.

HST is like the opposite of HIT. lol.



Marcus is gonna be like, "CHALLENGE ACCEPTED, GRASSHOPPAH!!"

You won't last long with that in here.

[JohnnyJim]

You won't last long with that in here.

Oh, but I shall! I shall slay Marcus the same way Zeus slayed his Titan daddy!

[clarky.]

Ehh ok

[scotty51312]

Oh, but I shall! I shall slay Marcus the same way Zeus slayed his Titan daddy!

ahhhh the son Marcus never had.....or wanted. When he has time to get back to this thread be sure you refer to him as "Daddy Titan"

[NACH3]

ahhhh the son Marcus never had.....or wanted. When he has time to get back to this thread be sure you refer to him as "Daddy Titan"

Lmao guys!!! I think new OP is treading on thin ice w/this one

[songdog]

ahhhh the son Marcus never had.....or wanted. When he has time to get back to this thread be sure you refer to him as "Daddy Titan"

There was a few guys who messed with Marcus.They don't last long!

[NACH3]

There was a few guys who messed with Marcus.They don't last long!

I can't see that happening... Bahahaha - OP =

[JohnnyJim]

Alright. I'll accept the challenge.

But there has to be some rules. For one, Marcus can't be "owning" me before I at least get my bare-minimum fitness goals, which are...

A 405-pound beltless, sleeveless, ATG squat...

Less than 12% bodyfat



Until I reach that point, Marcus picking on me would be like Ronnie Coleman picking on this guy: https://bodybymitch.files.wordpress..../skinnyfat.jpg

[scotty51312]

There was a few guys who messed with Marcus.They don't last long!

I remember a few

[NACH3]

Rules?! Why rules? We all aren't anywhere we WANT to be, always room for improvement in my book...

We all want to reach our goals... Id rather have the guys be down right honest and to the point & on my ass(it's only to better me - and I know that).... it can be brutal/and soo rewarding(but it's all for our own good) good luck on the rules part though

[JohnnyJim]

Rules?! Why rules? We all aren't anywhere we WANT to be, always room for improvement in my book...

Yeah but you're closer to your goal than I am with mine.

Marcus's goal is probably along the lines of, "Huh? I need to add a centimeter to my something-spinatus so my back would have more detail."

Mine is like... do everything that Marcus did for the past ten years of his training life.

[BG]

Tuesday Back-

Reverse grip pull down
Narrow grip Seated row
Bent Over rows heavy
Tbar heavy

Tri's-
Single arm cable kick back with rope SS
Dip machine
Weight on back narrow push up

abs

Back is still hurting, thinking about no pressing or squatting this tomorrow, we will see.

Keep grinding guys !!

[hawk14dl]

I don't really understand the antagonist thing. .

Legs today. Normal crap. Light squats to appease my back.

Actually felt really REALLY good today. I'm in my 6 th week of my blast, test must be nearing full strength or something. . Pretty cool

[NACH3]

Yeah but you're closer to your goal than I am with mine.

Marcus's goal is probably along the lines of, "Huh? I need to add a centimeter to my something-spinatus so my back would have more detail."

Mine is like... do everything that Marcus did for the past ten years of his training life.

Thx, but I'm not even remotely close to my goal... And best of luck to you(& everyone) getting to theirs!

[Bio-Active]

Thx, but I'm not even remotely close to my goal... And best of luck to you(& everyone) getting to theirs!

we will never meet our goals. That's what's great about this sport. As you get closer the goals change kind of like a car. It's never fast enough

[NACH3]

we will never meet our goals. That's what's great about this sport. As you get closer the goals change kind of like a car. It's never fast enough

Exactly what I was trying to convey.... Right the goals just keep on changing! It is a great thing

[almostgone]

Today was a cardio day. Literally cannot fully straighten my arms from 2 days ago. Shoulders tomorrow.

[NACH3]

Today was a cardio day. Literally cannot fully straighten my arms from 2 days ago. Shoulders tomorrow.

Great feeling huh, AG ... Well I took your advice in regards to working my way down my back as opposed to starting w/rows etc... Had a great session(and really have been thinking of the best/most optimal way of tearing down each muscle in an according manner) up down / in out etc...

Want to thank you for taking the time to further explain its importance... Dreaded cardio day well I'm going to start picking mine up a bit to lean out more

[hawk14dl]

Need opinions

Ordering blood work (mid cycle). When should I get the blood drawn? I pin Monday/Thursday, and adex is eod.

Should I do bw on an adex day? Or not? Should I shoot for say a Thursday morning (I inject at night) that's non adex?

[almostgone]

Great feeling huh, AG ... Well I took your advice in regards to working my way down my back as opposed to starting w/rows etc... Had a great session(and really have been thinking of the best/most optimal way of tearing down each muscle in an according manner) up down / in out etc...

Want to thank you for taking the time to further explain its importance... Dreaded cardio day well I'm going to start picking mine up a bit to lean out more

No problem, Nach. If I can share information that helps anyone out, then it has been a good day.
A tip that I learned from Kel is to do some abdominal work prior to back or leg sessions. It does the trick for warming up my lower back/ getting the blood moving.

[almostgone]

Good leg day today. First time I've squatted since getting that "wee niggle" in my upper lat / tricep tie in. That's not what held me up but the next day I went back to finish what I started and pinched my L5 in my lower back. No doubt due to compensating for the other little pain. I pinched them before and it feels like getting stabbed. Anyway, ice, stretching and visits to a chiropractor friend really helped. He scolded me for being so tight which I already knew. Hams being tight pull on your lower back thus exacerbating the issue. Same as weak abs can. Needles to say I'm now stretching more. I don't like it......But I am gonna try to see him once a month or so to stay tuned up, which he thinks is a good idea considering the abuse we put ourselves through.

So, got in extensions and verticals followed by squats. Seriously scared me starting out with these things and just waiting for that shot of pain. It did not show up. Was able to hit some decent weight, not far from normal just kept the reps around 15 ish. Finished with seated curls and calf crap. Feeling good now. Happy about this.

That sounds great, Kel. Lower body and back stretching has become roughly a EOD habit for me. The stretching and the deep tissue massage have really improved my comfort and ROM.
Way yonder better than getting the back spasms that put you on the floor.

[zempey]

I try and do some low back and leg stretching every session along with a little ab and core warm up. If I let my hams get tight my low back is a mess, I need to stay loose or the problems from my back injury become very aggravating. I should be back in the gym tomorrow morning, I am feeling a bit better, hacking out all the crap in my lungs and sinuses all day yesterday and this morning. Going to do some push ups today just to get some blood into my muscles, maybe some flexing and posing in the mirror to get the mind reconnected. I am starting to go stir crazy, need to get my ass back in the gym.

[Bio-Active]

Hammer strength pull downs

Seated rows

Lawn mowers

Close grip pull downs

Finished off the bi's

Incline curls

ISO db preacher curls

Cable curls

40 minutes low intensity cardio and done. Tomorrow is rest