**Marcus's HIT Dungeon**

[hawk14dl]

Had my chest session tonight instead of last night. Felt good, strength is a bit down but I've been feeling tired all week, i expected it.

Going to do some pump work tomorrow morning. I'm headed to the river with a big group, some friends some acquaintances, a lot i don't know. I'm going to try and find a gal to share my tent with so i gotta get a pump in!

I'm only kinda joking about that.

[Bio-Active]

Hammer strength press

Incline hammer press

Free motion cable crossovers

Peckdeck

40 minutes cardio and done

[clarky.]

Morning guys/girls. I'm off for a wee break the day so there will not be any heavy training for a wk. I found a gym 10 min from where i'm going so that's good lol can't be missing sessions haha i emailed then and it's only £12 for a wk pass so great i'll get 2 or 3 sessions in.
Have a good weekend everyone.

[GirlyGymRat]

Legs yesterday (Pullback workout): 10 minutes incline treadmill Standing leg curls: 15, 12, 9 Lying Leg Curls: 12, 10, 10 Leg Extensions: 15, 12, 8, 6 BB Squats: 15, 10, 10, 8, 6 BB Walking Lunges: 10, 6 45 Degree Leg Press: 18, 12, 9, 9, 6 Seated Calf Raise: 10, 8, 6 Standing Calf Raise: 10, 10, 8 15 min Incline Treadmill 7 min stretching

7 min stretching. Impressive.

[GirlyGymRat]

Morning guys/girls. I'm off for a wee break the day so there will not be any heavy training for a wk. I found a gym 10 min from where i'm going so that's good lol can't be missing sessions haha i emailed then and it's only £12 for a wk pass so great i'll get 2 or 3 sessions in. Have a good weekend everyone.

You too

[almostgone]

7 min stretching. Impressive.

Sounds like "Kel" humor.

[DCI]

Morning guys/girls. I'm off for a wee break the day so there will not be any heavy training for a wk. I found a gym 10 min from where i'm going so that's good lol can't be missing sessions haha i emailed then and it's only £12 for a wk pass so great i'll get 2 or 3 sessions in.
Have a good weekend everyone.

Enjoy my celtic brother

[zempey]

Leg day today, still not pushing the way I would like, but I have succumb to the fact that my knee will not allow me to do what I used to. They put a new squat rack in and removed the only one wide enough for me to squat comfortably in, they are too narrow for me. Guess my sqatting days are over for good, my knee will appreciate this.

Treadmill and stretching to warm up.

Standing calf: 2 feel 1 working.

Squats: 1 warm, realized the rack was too narrow and moved on.

Leg press: 2 feel, 1 working went to 10 plates amd it felt pretty easy but my back wasn't happy.

Reverse hacks: 1 feel, 1 working.

Extension: 3 working.

Leg curl: 3 working.

Seated calf: 3 working.

Hypers: 3 sets.

Not a bad session considering my limitations, I could feel my knee was close to the limit and my back was tight going in. Chest is nice and sore from yesterday's lift, I pushed it hard yesterday. Shoulders tomorrow, going to push hard and keep the rest periods down.

[NACH3]

Morning all! Just getting fueled up for a nice shoulder session... Gonna smash em!!

Happy Friday!

[almostgone]

Morning guys/girls. I'm off for a wee break the day so there will not be any heavy training for a wk. I found a gym 10 min from where i'm going so that's good lol can't be missing sessions haha i emailed then and it's only £12 for a wk pass so great i'll get 2 or 3 sessions in.
Have a good weekend everyone.

Enjoy it, Clarky.

[almostgone]

Seeing lots of kick@ss lifts from everyone. Off work tonight!!! Will grab a chest session late tonight/early tomorrow morning.

[DCI]

Seeing lots of kick@ss lifts from everyone. Off work tonight!!! Will grab a chest session late tonight/early tomorrow morning.

Its really heating up in here aint it everyone here is on form and pushing hard great to see.

Morning all! Just getting fueled up for a nice shoulder session... Gonna smash em!!

Happy Friday!

Fcking love the absolute bang off shoulders legs tomorrow and arms for me gonna fck em up

[Hazard]

Morning all! Just getting fueled up for a nice shoulder session... Gonna smash em!!

Happy Friday!

I just killed mine.... Traps are fried too.

Eating Ropa Vieja for a pwo meal :-)

[NACH3]

I just killed mine.... Traps are fried too.

Eating Ropa Vieja for a pwo meal :-)

How was your MP today?? And delts/laterals? Get into it?!

[RaginCajun]

I just killed mine.... Traps are fried too.

Eating Ropa Vieja for a pwo meal :-)

i had ropa vieja tacos last night

[Hazard]

How was your MP today?? And delts? Get into it?!

U used a press machine today instead of smith for a change. 3 plates each side for 10. Last set dropped 90lbs and cranked out 3 more.

Yea I was fired up for this one lol. Felt good! I pulled my sciatic tho bending over for a small bar for cables. Funny how you can squat, dead lift, and do bent over rows with no sciatic issue. Then u go to pick up somethin that weighs 5lbs and u fall to the ground

[Hazard]

i had ropa vieja tacos last night

I love it! It's home made too

[NACH3]

U used a press machine today instead of smith for a change. 3 plates each side for 10. Last set dropped 90lbs and cranked out 3 more.

Yea I was fired up for this one lol. Felt good! I pulled my sciatic tho bending over for a small bar for cables. Funny how you can squat, dead lift, and do bent over rows with no sciatic issue. Then u go to pick up somethin that weighs 5lbs and u fall to the ground

So true! Like one time I reached in at the bottom of my fridge and pulled my back lol

Nice session!!

[DCI]

I just killed mine.... Traps are fried too.

Eating Ropa Vieja for a pwo meal :-)

What is that excuse my ignorance lol

[Hazard]

What is that excuse my ignorance lol

Shredded flank steak

[kelkel]

Then u go to pick up somethin that weighs 5lbs and u fall to the ground

Rather embarrassing....

[BG]

Rather embarrassing....

Something one would keep to themselves

[DCI]

Shredded flank steak

Looks lovely we don't get much mexican food here surprisingly

[Hazard]

Would you like me to rub it....

Something id also love to do

Flattering but no thanks

[Hazard]

Looks lovely we don't get much mexican food here surprisingly

It's cuban :-p

[BG]

Hahaha

[kelkel]

BG I think some of Haz's true inner feeling have come out.....

[Hazard]

BG I think he's withholding his inner feelings..... We've come out together already.... Also, my legs are small and I'm fat

^^^^ fixed lol

[NACH3]

Here are those videos you wanted what you asked for via pm mate

The videos are from another one of my hero's Chris Duffin

First one more or less tells you the B & B for squatting but will also explain how to start learning how to get into this position, its not just for squats.

Definitely gonna take some time to get this down - I wish I had someone who knows this(REALLY) and could show me and walk thru(I was trying everything last night and I just have to get comfortable b4 implementing(obviously) - I may have some ?'s Big Man that you could probably describe better after I ask... Thx!

[marcus300]

Definitely gonna take some time to get this down - I wish I had someone who knows this(REALLY) and could show me and walk thru(I was trying everything last night and I just have to get comfortable b4 implementing(obviously) - I may have some ?'s Big Man that you could probably describe better after I ask... Thx!

Chris really explains it good and once you feel your diaphragm push down and cause your core to pressurise you'll be able to do this without blowing all the air out of your lungs, you'll be able to activate this process and then you can start learning how to breath outwards through the stomach. I've gone back doing this for the last 3 months and its made amazing gains in strength, size and my injuries feel really good and no pain.

I use it on all power movements and overhead exercises but my squatting, hack squatting and V squatting have gone up which I am really pleased with seeing that my disc issues have been troubling me for yrs. Its just another tool to use to gain size with.

[BG]

BG I think some of Haz's true inner feeling have come out.....

Agreed, but we have known this for some time now.

[BG]

Chris really explains it good and once you feel your diaphragm push down and cause your core to pressurise you'll be able to do this without blowing all the air out of your lungs, you'll be able to activate this process and then you can start learning how to breath outwards through the stomach. I've gone back doing this for the last 3 months and its made amazing gains in strength, size and my injuries feel really good and no pain.

I use it on all power movements and overhead exercises but my squatting, hack squatting and V squatting have gone up which I am really pleased with seeing that my disc issues have been troubling me for yrs. Its just another tool to use to gain size with.

Looking forward to learning this. Thank for all the info!

[NACH3]

Chris really explains it good and once you feel your diaphragm push down and cause your core to pressurise you'll be able to do this without blowing all the air out of your lungs, you'll be able to activate this process and then you can start learning how to breath outwards through the stomach. I've gone back doing this for the last 3 months and its made amazing gains in strength, size and my injuries feel really good and no pain.



I use it on all power movements and overhead exercises but my squatting, hack squatting and V squatting have gone up which I am really pleased with seeing that my disc issues have been troubling me for yrs. Its just another tool to use to gain size with.

Glad your not feeling that pain in back! And your lifts are going up - hard to do at your stage! Congrats Big Man!!

He really does explain it well! I actually caught myself trying it on some feeler sets today(I just have to get that sideways breathing down through my stomach) interestingly though I noticed my chest doesn't move as much as I thought while performing my set... I can see how it increases power by how rigid the core gets! Thx Big Man! I will let you know when I get this down

[NACH3]

Delts/traps

Stretching SMR RCs(lots) side and front lateral for blood flow etc

1. Behind back cable side laterals - 3w 10-12(ish) failing - right side lil weaker

2. Smith MP - 4 feelers 2w 6/3.5 DD 3/2

3. Reverse grip front raises - new weight. 1w 6-7 DD 4/2-3

4. 45 side laterals heavy - 1w 6 DD 4/3 then burned em out

5. Upright rows(all paused at top held for 3+s suppersetted w/rope face pulls - 2w DD on each - right into reverse cable flies(3w failure 6-12)


6. Shoulder(incline machine) reverse style(facing the incline) - 1w DD WENT W/a higher rep range(8-12)

7. Shrugs / 3 behind back - 3 reg grip - 2 DB all holding contraction for at least 3-5s w/slow neg( tempo)

Very intense - weights done in 42min. - abs - 30min cardio(130bpm)
BOOM! Very nice session I may add!

[NACH3]

Pinched that damn muscle on right side of shoulder/neck area! It's so tight I'm gonna go get it worked on(took a soma and it's feeling wonderfully now - or good enough I can relax :P

[marcus300]

Glad your not feeling that pain in back! And your lifts are going up - hard to do at your stage! Congrats Big Man!!

He really does explain it well! I actually caught myself trying it on some feeler sets today(I just have to get that sideways breathing down through my stomach) interestingly though I noticed my chest doesn't move as much as I thought while performing my set... I can see how it increases power by how rigid the core gets! Thx Big Man! I will let you know when I get this down

Once you learn how to properly brace just try and practise breathing from the stomach and push the oblique's out and stomach without your chest raising up. As soon as your chest inflates you wont be braced properly so practise bracing and using the diaphragm to pressure your core. Wearing a belt will also help the process of engaging the core and creating that pressure when you breath pre lift.

[woody127]

I realy need to learn about this true failure..... I just want more growth...ime so focused right now with every session it just feels like there's something missing reading all u guys posts

[Hazard]

Pinched that damn muscle on right side of shoulder/neck area! It's so tight I'm gonna go get it worked on(took a soma and it's feeling wonderfully now - or good enough I can relax :P

I just woke up from a nap and my right side of my neck is tight and my sciatic is killing me.....

#bodybuilerproblems

[Brett N]

I realy need to learn about this true failure..... I just want more growth...ime so focused right now with every session it just feels like there's something missing reading all u guys posts

I felt the same way when I started the hit lifting style. I still feel that when I leave the gym I wish I could of gave more. Especially on leg day. That's where I get mentally drained before I feel I can finish.

I do know this. I lift as much weight as I physically can for 6-8 reps on my working set. Last rep was not a struggle, it was impossible. I then rest 20 seconds and repeat. I do this until I can only do 1-2 reps. I then drop the weight so I can repeat. I do this until I feel I have abused the muscle enough to go onto next lift. Resting minimal on the same exercise even when I drop weight.

Today after legs, I had to lean against the machines to walk over and pick up my towel and papers. I almost felt crippled. I was soaked to my knees. Maybe I could of went and done some super light squats or leg presses but mentally I was done.

I leave feeling pride. People make comments on my sweat when I leave the gym. I kinda laugh knowing that most of them will never be willing to do what I am doing just to feel that sense of pride I have when I sit in my truck to drive home.

I never felt like I work as hard as kel or marcus but u work out harder than I ever have before. If I do this every time, there is no way in hell I won't grow.

[Bio-Active]

Blasted my arms today. My son didn't make it through the training session but I did that on purpose cause he says he isn't getting sore anymore or getting the pump that he used to get. I forced him into the hit style training and now his opinion is changed

Skull crushers

Incline db curls

Hammer strength tri push downs. The machine mimics doing dips

Hammer strength preacher curls

Standing cable tri push downs

Reverse curls superset hammer curls

40 minutes cardio and done