**Marcus's HIT Dungeon**

[scotty51312]

Yesterday was Supposed to be shoulder day.

But once I finished cardio, I got through a warm up set of DB shoulder press and knew it just wasn't happening. After swimming 400 yards the day before and a kick ass back workout the day before that my shoulder joints just weren't taking it. I've had issues with bursitis in my shoulders before so better safe than sorry right? still sucks.

Going to try again tonight and looking forward to trying the DB upright rows kel talked about

[DCI]

Tonight is shoulders just having a coffee and listening to some black sabbath before I leave tired but will power through it.

[zempey]

Have a biopsy on my thyroid tomorrow, there is a 1 inch nodule that they have to use ultrasound guided biopsy on, kinda fuking with me right now. Lost a very close friend to cancer not too long ago, my mind is getting sketchy, trying not to think about it but it is starting to get to me. Going to destroy my shoulders tomorrow and try to vent some of this shitty energy that is building up, then I am going to get drunk with my life long buddy when it is done, going to need a friend to talk to, to get my mind off it.

[almostgone]

Drinking a shake a watching more IFSA. Hitting chest tonight.

[almostgone]

Have a biopsy on my thyroid tomorrow, there is a 1 inch nodule that they have to use ultrasound guided biopsy on, kinda fuking with me right now. Lost a very close friend to cancer not too long ago, my mind is getting sketchy, trying not to think about it but it is starting to get to me. Going to destroy my shoulders tomorrow and try to vent some of this shitty energy that is building up, then I am going to get drunk with my life long buddy when it is done, going to need a friend to talk to, to get my mind off it.

Best wishes, Zempey. Nothing wrong with having a drink or two.to relax; getting trashed never worked for me, though. Again, best wishes and keep us in the loop on your test results, buddy.

[zempey]

Thanks AG, wont be getting stumbled, just have some beers with my boy to help calm my nerves. Don't know why it is getting to me so much, I have always been a strong, healthy person, but lately I have been sick a lot and now this, fuk I don't like getting old.

[kelkel]

Have a biopsy on my thyroid tomorrow, there is a 1 inch nodule that they have to use ultrasound guided biopsy on, kinda fuking with me right now. Lost a very close friend to cancer not too long ago, my mind is getting sketchy, trying not to think about it but it is starting to get to me. Going to destroy my shoulders tomorrow and try to vent some of this shitty energy that is building up, then I am going to get drunk with my life long buddy when it is done, going to need a friend to talk to, to get my mind off it.

You'll be fine zempey. Don't buy into that getting old stuff!

[zempey]

I know, it is just getting under my skin a bit, I am still in better shape then most guys half my age, but shit like this didn't happen when I was in my 20's and untouchable.

[kelkel]

Hit legs yesterday. Still have that lower back nerve pinch on my mind which f's with your mind set.....

All after warm-ups:

Extensions: 2 working, 15-20 reps. Like them higher reps on these.
Squats: 2 sets, 12 reps or so each. Feeling my way back up in weight. Felt light but afraid to push it just yet.
Verticals: 2 sets, 12-15 reps non lock.
Smith lunges: 2 sets 10-12 reps (love these)
Seated curls: 2 sets, 10-12 reps
Usual calf crap......

Overall a good day. Still paying for it a bit today which is good for a day that I couldn't go balls out on squats.

[zempey]

I have started doing a 2min plank at the beginning of my workout and it has helped my low back tremendously, takes all the little twinges away.

[kelkel]

I know, it is just getting under my skin a bit, I am still in better shape then most guys half my age, but shit like this didn't happen when I was in my 20's and untouchable.

Understood. It's why you have to adapt your training somewhat as you age. Biggest thing for me is training less which no doubt has allowed me to maintain more size as I've aged, as well as keep me motivated by being more rested.

[zempey]

I train 4-5 days a week, if I miss a day it is either legs or arms, legs because my knee is toast and arms beacause it is the last day of the week and they get a pounding with everything else.

[JohnnyJim]

Why are we not talking about the slayer of Marcus's seemingly impenetrable influence over everyone here in forums.steroid.com??

[scotty51312]

I train 4-5 days a week, if I miss a day it is either legs or arms, legs because my knee is toast and arms beacause it is the last day of the week and they get a pounding with everything else.

I'm 36 and training 4 days a week and cardio 7 days a week. As I've gotten older I've realized I can do volume OR lift heavy, but not high weight and high volume. But yeah it sucks listening to people talk about their 5 and 6 day splits and hitting a lagging muscle group 3 times a week.

And heres to nothing being wrong with your thyroid

[almostgone]

Why are we not talking about the slayer of Marcus's seemingly impenetrable influence over everyone here in forums.steroid.com??

Because this is a thread about lifting, not some imaginary kindergarten class.

[almostgone]

Thanks AG, wont be getting stumbled, just have some beers with my boy to help calm my nerves. Don't know why it is getting to me so much, I have always been a strong, healthy person, but lately I have been sick a lot and now this, fuk I don't like getting old.

With the amount of weight you move, you are in no way old, Zempey.

[almostgone]

Tonight started off rocky but ended up being a good lift. I left my elbow sleeves up at the house and had to run back to get them, so that got cardio out of the way.

RC exercises and broomstick stretches


Incline flyes- 2 w/u, Work-7,drop,4.5,drop,3+
Incline press- 2 w/u, Work-7,drop,1,drop,3+
Flat flyes- 2 w/u, Work-7,drop,1,drop,3+. Form got just a tad shaky on the last couple of reps @ the first weight, but were good enough to count.
Flat press- 1 w/u, Work-6.5,drop,1,drop,3+ reps w/ a very slow neg on last partial.
Leaning d'bell flyes- 7 good reps per side.

I cut my rest periods a tad short and got everything other than the R/C exercises and stretches done in 24 minutes. If I continue to hit the upper end of the rep range, I plan to nudge up the weight more in the near future.

[IronClydes]

Tduff, if I get too many reps for my first " working" set I will use that as another feel set and add more weight. Then try for two working sets at the rep range I'm going for.

Just a thought.....

Thanks man, I figured that lol Just taking more sets than intended warming up lately due to that....made the workout start dragging on, so I ended up doing less working sets to compensate. I'll adjust for the future.

Legs today:

Lying Leg Curls: W/U: 70x12, 90x8. Working: 100x8 pause 3 pause 3, 110x6 pause 3 pause 3.
Straight Leg Deadlifts: W/U: 185x8. Working: 205x6 pause 3 pause 3.
Leg Extensions: W/U 90x15, 115x10, 135x9. Working: 160x8 pause 3 pause 3.
Squats: W/U: 185x12, 205x10, 225x9. Working: 275x7 pause 4.
Half Squats: 305x10, 355x6.
Vertical Leg Press (Narrow): 11x520 drop 6x480 drop 6x430.
Calf Press on Vertical Leg Press: 430x15, 480x10, 520x9 pause 4 pause 4.
Seated Calf Raise: 225x6 drop 180x10, 180x8 pause 6.

Expected to be hurting all day.....no pain yet....DOMS tomorrow is going to suck!

[IronClydes]

Tduff just be careful with behind the head presses they can do damage it not really a natural movement.

Hey Clarky, I have heard that. Honestly I find that the regular ones can tend to impinge my shoulders equally, if not more. I have always liked the way behind the neck style feels as my back seems better lined up and arches less under the weights movement.

[IronClydes]

Wide grip pull downs

Seated rows

Incline pull downs

Wide grip rows

Close grip pull downs

40 minutes low intensity cardio and done

Nice Bio. What are incline pull downs?

[almostgone]

Thanks man, I figured that lol Just taking more sets than intended warming up lately due to that....made the workout start dragging on, so I ended up doing less working sets to compensate. I'll adjust for the future.

Legs today:

Lying Leg Curls: W/U: 70x12, 90x8. Working: 100x8 pause 3 pause 3, 110x6 pause 3 pause 3.
Straight Leg Deadlifts: W/U: 185x8. Working: 205x6 pause 3 pause 3.
Leg Extensions: W/U 90x15, 115x10, 135x9. Working: 160x8 pause 3 pause 3.
Squats: W/U: 185x12, 205x10, 225x9. Working: 275x7 pause 4.
Half Squats: 305x10, 355x6.
Vertical Leg Press (Narrow): 11x520 drop 6x480 drop 6x430.
Calf Press on Vertical Leg Press: 430x15, 480x10, 520x9 pause 4 pause 4.
Seated Calf Raise: 225x6 drop 180x10, 180x8 pause 6.

Expected to be hurting all day.....no pain yet....DOMS tomorrow is going to suck!

Man, I don't know if my back would like rest pausing the deads, but you're doing some work there, Tduff!

[IronClydes]

Chest

Stretching/hammies/RCs/SMR

WARM UPS - lateral/front & side raises

1. Smith incline - 3 feelers(felt a lil weak - and fatigued) 1 w(325) 5 DD(275) very slow(pausing for 5s at bottom) 4/3

2. Flat DB press - 1w5 DD 4/3

3. Flat DB flies(heavy) 2w 6/4 suppersetted w/hammer decline - 2w 7/4

4. Cables(high(sides)/mid/low(pulling up) - all suppersetted 3w 8/8/6

5. Pec deck reg grip/& Palm down alternating(slow and contracted) 2w(each) failure/suppersetted w/neutral grip ISO press(high reps to burn out)

Abs and done(time for a good couple days off and a real deload wk) my weight is dropping back to 193 but I'm more vascular) and just as strong so I'm kinda caught between a rock and a hard place) good pump/back is fried from yesterday

Hey Nach,

I noticed that you do a lot of super sets. I can't quite figure out how to accomplish that while maintaining HIT demands for intensity. Advice? I love super sets for bringing out striations...for some reason they always do that very well for my delts.

Nice weight on the smith incline btw

[IronClydes]

my legs are still sore from monday's workout and very tight

need to go hit the hot tub

and i need a live in masseuse, a hot one!

Hot tub and live in masseuse...what a dream. I keep giving my wife nudges; bought a great how to deep massage book...never opened lol But we still take turns on the massage table treating one another when opportunity permits...still, not the same!

[IronClydes]

Hit legs yesterday. Still have that lower back nerve pinch on my mind which f's with your mind set.....

All after warm-ups:

Extensions: 2 working, 15-20 reps. Like them higher reps on these.
Squats: 2 sets, 12 reps or so each. Feeling my way back up in weight. Felt light but afraid to push it just yet.
Verticals: 2 sets, 12-15 reps non lock.
Smith lunges: 2 sets 10-12 reps (love these)
Seated curls: 2 sets, 10-12 reps
Usual calf crap......

Overall a good day. Still paying for it a bit today which is good for a day that I couldn't go balls out on squats.

Hey Kel,

What is your opinion on doing Verticals? I train mostly in my basement and enjoy using my Vertical for presses; however, I have heard mention that they are more dangerous than a regular sled on your back. Thoughts? Is it hazardous to bring knees to chest on this kind of angle?

[IronClydes]

Man, I don't know if my back would like rest pausing the deads, but you're doing some work there, Tduff!

Thanks AG! I just focus on slow, controlled, and full rom's. As long as I'm not jerking and moving too fast, my back is cool...if tender, I just strap on the weight belt since the hams/glutes are my primary target and lower back just the frosting.

[clarky.]

Chest is destroyed the day

[clarky.]

Have a biopsy on my thyroid tomorrow, there is a 1 inch nodule that they have to use ultrasound guided biopsy on, kinda fuking with me right now. Lost a very close friend to cancer not too long ago, my mind is getting sketchy, trying not to think about it but it is starting to get to me. Going to destroy my shoulders tomorrow and try to vent some of this shitty energy that is building up, then I am going to get drunk with my life long buddy when it is done, going to need a friend to talk to, to get my mind off it.

Zempey try not to worry mate i've been there i know how your mind does overtime thinking about it have a few with your mate and enjoy yourself.

[IronClydes]

Fasted cardio is good but dont over do it, my cardio is much like my training and cycling short intense bursts

Just reviewing some old posts...what are your opinions of fast weights first thing in the am?

[clarky.]

Just reviewing some old posts...what are your opinions of fast weights first thing in the am?

Fast weights ??

[almostgone]

Chest is destroyed the day

I should be in the same shape later on. Right now chest is just got the dull, fatigued feeling. Things really seemed to click together last night during my lift.

[clarky.]

I should be in the same shape later on. Right now chest is just got the dull, fatigued feeling. Things really seemed to click together last night during my lift.

Good stuff AG. Think i'll do back the day but am just a wee bit worried about hurting ma back though.

[IronClydes]

Fast weights ??

fasted weight training....may bad.

[almostgone]

Good stuff AG. Think i'll do back the day but am just a wee bit worried about hurting ma back though.

Legs are up next for me, but I think between outdoor/yard work at home and working a day this weekend, I'll probably rest some tomorrow.

[almostgone]

fasted weight training....may bad.

I seem to run out of gas/ can't push myself as hard if I lift on an empty stomach. I can get started off OK, but after 10-15 minutes, I start crapping out.

[IronClydes]

I seem to run out of gas/ can't push myself as hard if I lift on an empty stomach. I can get started off OK, but after 10-15 minutes, I start crapping out.

That's what I expected, but the pre-workout supp is much more effective on my empty stomach as so the workouts have been good this whole past week doing this. Was curious is there were any negatives to fasted training I hadn't considered...

[NACH3]

Hey Nach,

I noticed that you do a lot of super sets. I can't quite figure out how to accomplish that while maintaining HIT demands for intensity. Advice? I love super sets for bringing out striations...for some reason they always do that very well for my delts.

Nice weight on the smith incline btw

Ive always suppersetted(even b4 turning to this type if training) it works well for me on accessory work(really burns me out - I seem to have more endurance than some) so it's a really nice way for me to get totally destroyed . Still trying to find the sweetspot in regards to working the muscles in order(like AG explained) back I start at top like he mentioned and work my way down - chest I do my presses first(switching order, and than work outside in etc) I'm still playing around w/my weights and reps(trying to lean out a bit more w/out sacrificing any weight...

It may not work for you but you'll never know unless you try

@ Zemp I wish you all the best Big Guy!

[clarky.]

fasted weight training....may bad.

Ahh ok. Well not for me i need food before i go for a session i don't even do fasted cardio when i get up in the morning i am starving i need food lol so it's not for me this fasted stuff. I don't use any pre workout stuff either never have just good tunes and a good feed before i go that's all i need tduff.

[NACH3]

Ahh ok. Well not for me i need food before i go for a session i don't even do fasted cardio when i get up in the morning i am starving i need food lol so it's not for me this fasted stuff. I don't use any pre workout stuff either never have just good tunes and a good feed before i go that's all i need tduff.

Me too! I can't/don't have the intensity I need to preform my routine w/Out food! I need a nice size meal and give it an hr to digest and I'm off...

[NACH3]

Man I need to rest... I feel like I'm dragging ass today... Just don't have the energy I'd like for leg day! I think I'm gonna rest today and hit em tomorrow then arms Sunday... I just need a nice relaxing day and I'm off so I'm taking it . Any thoughts?!

[almostgone]

Enjoy it, Nach. Maybe throw yourself a few extra carbs and take it slow and easy? BTW, your back is looking good!