**Marcus's HIT Dungeon**

[kelkel]

Wildwood

Got a bit crisp in the sun but had a blast. The food choices suck lol..... Admittedly I had fried Oreos. To my defense tho..... A friend owns a store there and he gave em to me for free.

Well that's blackmail.

[Hazard]

I'm not ashamed..... Best things I've ever had lol

[Hazard]

They had: Fried Reese's peanut butter cups, fried ice cream, fried pop tarts, fried brownies..... The choices were endless. If you don't have strong will power.... The jersey shore will destroy you lol

[DCI]

And the definition is........

Ahh another Irish word throwing you off kk man. Nacks mean just experience is about the best and cloest way i could describe it.

[DCI]

They had: Fried Reese's peanut butter cups, fried ice cream, fried pop tarts, fried brownies..... The choices were endless. If you don't have strong will power.... The jersey shore will destroy you lol

Christ diabetes here we come ha

[itsmybody]

Christ diabetes here we come ha

One more day to birthday blowout....Christ on a Stick, booking emergency flight to Jersey Shore immediately! A serious re-feed is in order.

[Hazard]

One more day to birthday blowout....Christ on a Stick, booking emergency flight to Jersey Shore immediately! A serious re-feed is in order.

Email them and see if they can batter some diabetes and fry it..... I'm sure they can

[clarky.]

Did back the night guys

WG PD 1 working DD D handle

Straight arm pd 1 working DD

Seated row 1 working +rp TD

BB rows 1 working DD

Cardio 20 min and done.

Right i always do traps with back but the night i jumped on the treadmill for cardio because i was fvcking starving i wanted to get home to eat and then i remembered fvck i never did traps hahaha so i'll do them the mora with shoulders .
It was a good session guys really felt every rep i did them all slow and controlled with a good negative.

[DCI]

One more day to birthday blowout....Christ on a Stick, booking emergency flight to Jersey Shore immediately! A serious re-feed is in order.

Gotta love those blow out days and just eat and eat when I do em I generally look leaner after them for some unknown reason lol.

Tonight was back.

Started with my fav back shredder T bar rows. 3 warm up sets 2 heavy ass weight sets and a very sore dd blood was really flowing hard and fast felt great.

Then hammerstrength rows 2 sets heavy and slow feeling the concentration on the muscles too. Could feel the muscles expand on the sets felt great.

Single db rows hard and heavy with a double drop these felt great hard but pushed on through.

Then yates style pull downs on the lat machine 2 sets on drop.

Then bb rows to finish one heavy set was fcked but felt great.

Then hypers to finish.

15 mins cardio to cool down.

[Sfla80]

Shoulders tonight!

slightly switched my routine.

Hammer press to warm up 4 sets

Seated military BB press 1 feel, 2 working DD

Seated Db laterals 1 feel, 2 working DD

Underhand Small BB front raises 2 working

Smith shrugs super set front and back 2 working

Behind the bak cables to finish 2 working.

Felt great, little weak. but shoulders are nice and tight right now.

[almostgone]

Chest coming up this evening for me. I ordered some light weight wraps for my wrists, my old ones are overkill right now. Hopefully these will be just enough to keep my wrists from crapping out during d'bell flyes.
Last chest session went really good. I finished off with Kels leaning d'bell flyes using a 10 lb. plate, repped until a painful failure, and it really got down into the tissue for me. Looking forward to kicking today's lift right square in the @ss.

[Brett N]

Rest day. 4 mile walk on treadmill in garage at 3:30am. Opened the door and looked at the nigh sky while listening to the rain fall. Was nice.

Back to gym tomorrow for Delts and Tris.

[NACH3]

Well I woke up w/the intention of taking a rest day... But I'm gonna put them(legs) thru some misery(work should be fun - up and down a latter/scaffolding all day to) lol

Chest - DOMS bad yesterday around 3:30pm It was deep too(not moving) when I went to stretch my pecs boy did it hurt so good - legs this am(gonna go pre-exhaust on em - ouch already

[Hazard]

Chest is fried from yesterday's workout..... Couldn't do a push up now if my life depended on it.

Arms coming up this morning..... First time doing bi's and tri's together in a long long time

[NACH3]

Legs ouch as I said

Regular stretching(more legs) SMR RC ex - went w/a lil higher rep rng today to change things up - except leg press

Seated calf raises - just suppersetted them w/every exercise I did(8-20)

2. Extensions 3w 8-15 range failing

3. Lying leg curls - 3w 6-15 failing

4. Leg press - 2 outside(10-12 failing) 2 inside (suppersetted)

5. V squats - 2 feelers 1w 6 1 drop 4 - these were killers -

Weights done in 32min abs cardio 20min done

[energizer bunny]

Marcus.

Going over that routine on page 41, the one that you set up for Gbrice. You set that routine up for him having a spotter. Would you adapt or change anything for someone having no friends ha. I train alone at 0430.

Also i see that it is tailored for Gbrice weak points? should i re think the routine based on my weak areas or just crack on?




cheers

[marcus300]

Marcus.

Going over that routine on page 41, the one that you set up for Gbrice. You set that routine up for him having a spotter. Would you adapt or change anything for someone having no friends ha. I train alone at 0430.

Also i see that it is tailored for Gbrice weak points? should i re think the routine based on my weak areas or just crack on?




cheers

I presume then that there is a few forced and negatives within that training plan, if so just change them to rest pause or drop sets. Nothing is to ridged if you fancy changing a certain exercise next time you train go ahead just make sure you implement it HIT style, short heavy, intense and always to failure

[marcus300]

EB - yes concentrate on your weak points first within that muscle group when training, just redesign it to suit your needs to structure and circumstances

[marcus300]

Chest today

Didn't feel the motivation like usual today so did pre exhaust supersets with flyes then db press

flat flyes and flat db super set

job done

Home

eat

relax

[energizer bunny]

I presume then that there is a few forced and negatives within that training plan, if so just change them to rest pause or drop sets. Nothing is to ridged if you fancy changing a certain exercise next time you train go ahead just make sure you implement it HIT style, short heavy, intense and always to failure

Cheers Marcus! starting this next Tuesday so will be tweaking to suit my needs.

If my weak point is my chest (which it is) would you put that at the beginning of the week after the 2 days rest?

[marcus300]

Cheers Marcus! starting this next Tuesday so will be tweaking to suit my needs.

If my weak point is my chest (which it is) would you put that at the beginning of the week after the 2 days rest?

Yes would make sense,

Get your head around taking your body to failure, what you may think is failure probably isn't so learn how to push past that brick wall and get those extra reps out at failure

[energizer bunny]

Yes would make sense,

Get your head around taking your body to failure, what you may think is failure probably isn't so learn how to push past that brick wall and get those extra reps out at failure

Will do mate! honestly ive always been able to smash training hard! go further than others! who are physically better! and after reading all you giys smashing it! im ready too smash it! ITS the DIET that ive always been weak at lol. LOVE TRAINING! ha

[Hazard]

Well..... My arms are in bits! Can't straighten them out lol - they're as hard as concrete.

[BG]

Trained legs yesterday. For now on I'm not going over 365 for anything. Seems that's a good enough weight to build and my body can handle it just fine.

Warmed up light extentions, curls and press machine.
Squat-3 feels and 1 working
Hack- 2 working and one drop
Donkey-1 feel and 2 working
Press machine -2 working paused
Extentions -3 working
Single leg curls- 3 working
calves

[DCI]

Tonight is chest like the big mother fcker on here thinking pre exhaust is needed.

[Bio-Active]

Did arms today and had nothing left by the time I was done. Very happy with this hit training. I have grown more in the last 90 days then I had in a year

[NACH3]

Did arms today and had nothing left by the time I was done. Very happy with this hit training. I have grown more in the last 90 days then I had in a year

That's awesome, Bio!

[Sfla80]

Did arms today and had nothing left by the time I was done. Very happy with this hit training. I have grown more in the last 90 days then I had in a year

Definitely awesome....good stuff

[marcus300]

Did arms today and had nothing left by the time I was done. Very happy with this hit training. I have grown more in the last 90 days then I had in a year

Unbelievable, the power of HIT

[Sfla80]

So yesterday at work...tweaked my back. It's like the second of third time in the same spot.

Basically right smack in the middle of the back. Hurts to turn, reach, at some points breath.

Have some ibuprofen prescription cream a Co worker gave me a whole back...had the wife rub that on last night. Woke up this morning and was worse at one point so skipped the gym. Took muscle relaxer which did nothing before work.

Been YouTube all day looking at strecthing for middle back.

[clarky.]

Did shoulders and traps the night fellas.

Seated db side raises 1 working+rp DD

SS so straight into

db upright row 2 working Fried

rev cable fly 2 working

SS so straight into

Db rev fly 1 working 1 drop Done lying on the bench slight incline

Db press 1 working DD. ** new weight**

BB shrugs 1 working+rp DD

BB shrugs behind back 1 working 1 drop

Cardio 40min and done very good session guys.
The db upright row i could not do them before because of my shoulder pain so gave them a shot the night and they are great really fried the side delt.

[NACH3]

So yesterday at work...tweaked my back. It's like the second of third time in the same spot.

Basically right smack in the middle of the back. Hurts to turn, reach, at some points breath.

Have some ibuprofen prescription cream a Co worker gave me a whole back...had the wife rub that on last night. Woke up this morning and was worse at one point so skipped the gym. Took muscle relaxer which did nothing before work.

Been YouTube all day looking at strecthing for middle back.

Hey Sfla, I get this often(middle/right - b/c of shoulder) but AG told me to grab my lats(we all can't do that well lol) so I've crossed my arms out in front hands on tris and lean slightly forward & pull(standing) and it really open the middle back... Play around w/the leaning - I don't need much - bend at waist until you feel the pull - lemme know if it works... Ice/heat as well...

[Sfla80]

Hey Sfla, I get this often(middle/right - b/c of shoulder) but AG told me to grab my lats(we all can't do that well lol) so I've crossed my arms out in front hands on tris and lean slightly forward & pull(standing) and it really open the middle back... Play around w/the leaning - I don't need much - bend at waist until you feel the pull - lemme know if it works... Ice/heat as well...

Thanks nach. Yeah been doing those for strecthing at the gym now.

More of a pain in the ass then anything.

But my back looks like it's sun burn from putting icy hot on a few times already.

[NACH3]

Thanks nach. Yeah been doing those for strecthing at the gym now.

More of a pain in the ass then anything.

But my back looks like it's sun burn from putting icy hot on a few times already.

Oh ok... I hope it helps brother, I'm sure someone else will chime in - they help me but when ya get to relax try ice/and heat(w/in a few days it really lessons... GL and hope it heals quick man! It really effects my lifts(especially the breathing and pain w/certain exercises

[kelkel]

Trained legs yesterday. For now on I'm not going over 365 for anything. Seems that's a good enough weight to build and my body can handle it just fine.

Nothing wrong with that. It's why I like to squat last so often. Keeps the weight down and you feel it just the same.

[kelkel]

So yesterday at work...tweaked my back. It's like the second of third time in the same spot.

Basically right smack in the middle of the back. Hurts to turn, reach, at some points breath.

Have some ibuprofen prescription cream a Co worker gave me a whole back...had the wife rub that on last night. Woke up this morning and was worse at one point so skipped the gym. Took muscle relaxer which did nothing before work.

Been YouTube all day looking at strecthing for middle back.

Two of the normal precursors to low back issues are either tight hamstrings or weak abs. My ham's get me all the time and I can feel it in my back when they're getting too tight. Find a good chiropractor if at all possible. They can do wonders for you.

[kelkel]

Late post but hit chest and arms yesterday. I was fully expecting to not be able to do chest with the pec-delt wee niggle. Anyway, warmed up more than usual and was able to slowly progress up to a middle of the road weight on inclines. Didn't want to go heavier and risk it so I squeezed the hell out of them, non-lock and little rest. Also stopped the bar about 2 inches or so off my chest as I didn't want to feel that pain again.

Ended up doing inclines, machine flies and one arm dumbell standing (old school method) flies. Chest was cramping when done, probably from basically missing the past two workouts but damn, it felt good. Hopefully if this chest thing goes away soon I can get back into full bore HIT.

[itsmybody]

Late post but hit chest and arms yesterday. I was fully expecting to not be able to do chest with the pec-delt wee niggle. Anyway, warmed up more than usual and was able to slowly progress up to a middle of the road weight on inclines. Didn't want to go heavier and risk it so I squeezed the hell out of them, non-lock and little rest. Also stopped the bar about 2 inches or so off my chest as I didn't want to feel that pain again. Ended up doing inclines, machine flies and one arm dumbell standing (old school method) flies. Chest was cramping when done, probably from basically missing the past two workouts but damn, it felt good. Hopefully if this chest thing goes away soon I can get back into full bore HIT.

Sounds like you are on the mend and kudos to you for listening to your body....some of us can be a little hard headed about that. Also 'niggle' that word gets me every time. Think I may use it if that's cool with you....anything that brings a slight smile is always good.

[itsmybody]

Alright...legs today...it went fantastic. Just like delts yesterday. Think I'm amped up cause I just finished cycle 5. Also thanks to @Marcus300 getting a better control of breathing...major accolades to you for sharing that info! Posted pics on log '40y/o female anavar log' in members experiences. Please feel free to check them out and provide any input. Good and Bad is accepted and all recommendations of possible changes/tweaks will be considered. Now on to the belated birthday dinner! Def earned this cheeseburger! FEED ME SEYMOUR FEED ME

[NACH3]

Alright...legs today...it went fantastic. Just like delts yesterday. Think I'm amped up cause I just finished cycle 5. Also thanks to @Marcus300 getting a better control of breathing...major accolades to you for sharing that info! Posted pics on log '40y/o female anavar log' in members experiences. Please feel free to check them out and provide any input. Good and Bad is accepted and all recommendations of possible changes/tweaks will be considered. Now on to the belated birthday dinner! Def earned this cheeseburger! FEED ME SEYMOUR FEED ME

Well earned! Enjoy!