**Marcus's HIT Dungeon**

[clarky.]

https://youtu.be/feOOkThXRDE

[NACH3]

https://youtu.be/feOOkThXRDE

That's the day silence would serve one well! Lol Coming in contact w/him as an officer! LOL

[tarmyg]

Well, I am back after reading most of the thread and watching the Dorian Yates videos Blood and Guts. Also found his workout routine on BB dot com and copied down that one. I had to change a few things that I do not have access to at my gym, hack squat machine among other things. So now I have a 4 day split with his program but as I have seen you guys here you train until you feel like you need rest, but I will most likely, in the beginning anyhow, stick to the program and see how it goes. Basically, lift like a mofo with strict form, negative reps, to failure, more tear of the muscle in the lowering phase and on and on. Guess I'll report back here in a few weeks. No way I can keep up with the amount of posts in this crazy thread. Amount of info within here is on an encyclopedia level

Thanks for keeping all your stuff here, very helpful!

[clarky.]

Well, I am back after reading most of the thread and watching the Dorian Yates videos Blood and Guts. Also found his workout routine on BB dot com and copied down that one. I had to change a few things that I do not have access to at my gym, hack squat machine among other things. So now I have a 4 day split with his program but as I have seen you guys here you train until you feel like you need rest, but I will most likely, in the beginning anyhow, stick to the program and see how it goes. Basically, lift like a mofo with strict form, negative reps, to failure, more tear of the muscle in the lowering phase and on and on. Guess I'll report back here in a few weeks. No way I can keep up with the amount of posts in this crazy thread. Amount of info within here is on an encyclopedia level

Thanks for keeping all your stuff here, very helpful!

Post up your sessions tarmyg.

[clarky.]

That's the day silence would serve one well! Lol Coming in contact w/him as an officer! LOL

Aye lol he is one big chappy.

[NACH3]

Back fellas - it was a screamer of a session - went very heavy! Felt great...

Stretching RC ex SMR abs - warmed up w/lat pulldowns(reverse grip & reg)

1. CG pulldowns(new weight) - 3 feelers 1w 6 DD 3-4/2

2. BB bent over rows(smith - new weight) - 3 feelers 2w 6/4-5 DD 4/3
Ended w/reverse grip very strict holding/pausing all reps(and holding contraction for 3-5s w/a slow neg...

3. Old school T-Bar rows - new weight - 2 feelers(low reps 3-5) - 1w 5 DD 4/2-3 - then burned em out

4. Low pully row - 1w 8 DD 5/3(can bump it up but getting my form down better(hence the higher rep range)
Suppersetted w/reverse cable flies 3w

5. High pully row - 1w 6 DD 5/3

6. Rack pulls - 2 feelers 2w 8/6 drop 3-4

7. Weighted Hypers - 3w

Weights done im 46min - cardio 30min low intensity & done!

[woody127]

Watching mike metzer on YouTube....do any of you guys do 4s positive and 4s neg ??? Is this truly enough to do that much damage to produce sheer growth

[kelkel]

Many thanks, Kel! Saved the pic to my phone. I believe I was too low on the bench and turning it into a rear delt exercise. Will have another run at these next back day.

Report back please. You'll know when you get it in the correct groove.

[NACH3]

Watching mike metzer on YouTube....do any of you guys do 4s positive and 4s neg ??? Is this truly enough to do that much damage to produce sheer growth

Sure - that's his tempo - which is 4s under tension postive(concentric) then 4s keeping it under tension for the negative(eccentric) part of lift!

Imo TUT(time under tension) does dig deep into those 2b fibers - but one still needs to go to true positive failure then true negative failure to achieve tearing those 2b fibers!

It's great - especially if your muscles aren't used to the slower tempo

[woody127]

Cheers nach...going to give it a try tommorow as just been on a 2 week deload....so let the gains begin !!!

[kelkel]

Prepping some chicken. Real easy way to pan fry it boys and girls.

Cut up breasts in chunks ( 4 large breasts in this pic)
Place in container and season to liking. I use lemon or lime juice, onion and other seasonings then mix
EVOO in pan
Cook on medium heat for 15 minutes (give or take) and you're done. Stir up a few times while cooking.

Effective and efficient way to do it, imho. Saves time later....

[NACH3]

Been pan frying much more lately(especially fish/& I'll throw the baked chicken in there sometimes as well)... Definitely tastes much better

[clarky.]

Back fellas - it was a screamer of a session - went very heavy! Felt great...

Stretching RC ex SMR abs - warmed up w/lat pulldowns(reverse grip & reg)

1. CG pulldowns(new weight) - 3 feelers 1w 6 DD 3-4/2

2. BB bent over rows(smith - new weight) - 3 feelers 2w 6/4-5 DD 4/3
Ended w/reverse grip very strict holding/pausing all reps(and holding contraction for 3-5s w/a slow neg...

3. Old school T-Bar rows - new weight - 2 feelers(low reps 3-5) - 1w 5 DD 4/2-3 - then burned em out

4. Low pully row - 1w 8 DD 5/3(can bump it up but getting my form down better(hence the higher rep range)
Suppersetted w/reverse cable flies 3w

5. High pully row - 1w 6 DD 5/3

6. Rack pulls - 2 feelers 2w 8/6 drop 3-4

7. Weighted Hypers - 3w

Weights done im 46min - cardio 30min low intensity & done!

Nice session nachy boy.

[kelkel]

Been pan frying much more lately(especially fish/& I'll throw the baked chicken in there sometimes as well)... Definitely tastes much better

Pan fried Tilapia is awesome.

[itsmybody]

Prepping some chicken. Real easy way to pan fry it boys and girls. Cut up breasts in chunks ( 4 large breasts in this pic) Place in container and season to liking. I use lemon or lime juice, onion and other seasonings then mix EVOO in pan Cook on medium heat for 15 minutes (give or take) and you're done. Stir up a few times while cooking. Effective and efficient way to do it, imho. Saves time later.... <img src="http://forums.steroid.com/attachment.php?attachmentid=158059"/>

Thank you, always game to find new efficient ways to cook chicken. Get tired of crockpot chkn but the time saver is awesome...5 minutes to put it in crockpot with seasonings, a little water n lemon juice, low heat...go to work+gym and boom...come home 10 hours later 12 chicken breasts done to perfection. Always moist n tender.

[NACH3]

Pan fried Tilapia is awesome.

That's exactly what I've been pan frying(tilapia) - what would you go for - Cod/or Mahi Mahi, Kel? Just something else I can throw in there!

@IMB - crockpots definitely make things easier when time is an issue! Which it always seems to be

@ clarky - thx big guy - definitely concentrating on thickness

[Hazard]

Try this chicken some time....


1 whole chicken - make small incisions on the breast and thighs to insert seasoning mixture.

Seasoning:
(These two are the base)
2 table spoons Dijon mustard
4-5 table spoons liquid smoke

You can then take it any direction you like. I use an applewood or sweet and smokey seasoning. Sometimes I use franks red hot with Worcestershire sauce..... You can add anything but the mustard and liquid smoke gives it intense flavor.

If you need to adjust the amounts to ur taste go right ahead. Make sure you fully coat the skin and under the skin where you made the incisions.

Bake it for 15 minutes at 425 and then reduce the temp to 375 and bake for 1 hour. This is for a 6lb chicken.

[Hazard]

^^^^ I used a belgian wheat ale seasoning in the pic I posted.

[NACH3]

^^^^ I used a belgian wheat ale seasoning in the pic I posted.

Looks mighty tasty - - gonna hafta try this(the Dijon & smoke sounds soo good! Seems like ya can't go wrong w/the seasonings too!

[itsmybody]

@hazard that looks amazing too. Heading to store right now for a whole chicken.

[almostgone]

Report back please. You'll know when you get it in the correct groove.

Sure thing. Will be coming up later this week. Thanks, Kel!

[almostgone]

Drinking a shake and then heading to the shop for legs. Stomach is rumbling some, but I think I can work with it.

[almostgone]

Well the pullback lift hit me harder than my normal lifts. I got started and got all of the below done in 42 minutes.

2 sets crunches
Leg extensions- 2 w/u, Work1-11 reps, drop weight, Work2- 12 reps
Hacks-1 w/u, Work1-10, drop, weight, Work2-6 reps. Right knee still being a pain on these, but tolerable.
Reverse hacks-Work1-10, drop weight, Work2-11reps. A new weight on first work set. Still getting better weights via the bracing.
Seated calf raises- Work 1-12, drop weight, Work2-10
Standing calf raises-1 w/u, Work-9
Leg press-1 w/u, Work-1-10, drop weight, Work2-13

Been 2.5 hours and I'm still sweating and drinking water like a madman.

[clarky.]

Shoulders for me the day so i'll report back the night after work . No training at the wk end a was working on saturday morning then just had some fun all wk end.

[marcus300]

I'm rumble rolling and shoulder stretching at home for an hour because what I will be doing in the gym this morning is going to be brutal. Shoulders are on the menu

[almostgone]

Oh boy, I can tell that cardio is going to be out of the question for these legs tonight. May get in an arm session this evening to finish this pullback rotation. Just finished eating and standing up was almost a disaster.

[Hazard]

Felt sick all day yesterday..... Bad stomach pains. Today I'm feeling better but really drained. I'm about to walk in the gym and see what happens. Chest today.... Bi's are out due to some serious tendinitis pain in my right elbow.

[almostgone]

I think there is some weird stomach bug going around, Haz. I started off feeling bloated as 3 day old roadkill, then finally my lower digestive system went into OT and I began to feel a tad better after that. It lasted roughly 2-3 days?
Look up "voodoo floss" for your tendonitis; there are some vids on YouTube.. It really helped me out. They sell an elastic material to use, but I've known guys that used strips of an old tire inner tube and gotten decent results. It will leave just a tad of bruising, but man, it greatly reduced my issues.

[zempey]

Damn I missed a lot during my break. Took a week and a half off due to some long hours of heavy work oit in the sun. Resurfaced my deck with new boards, 16x32', had to r&r 74 16' deck boards. I then built a 28x10 extention onto the side, went through about 4000 screws, lol. Cut in a patio door into my bedroom to have a walk out to the deck, will have a hot tub going in next week. All this labor in the sun was killing me so I figured I would take a break from lifting.

Today was back and it felt good.

Wide pull ups: 12, 10, 8.

Hammer Strength row: 2 working.

Pull downs: 2 feel, 1 working.

DY row: 1 feel, 1 working.

Chin ups: 8, 8.

Hypers: 2 sets.

Dips, 2 sets of 20 for good measure.

Weight is a tighter 265, abs and obliques are showing, the time off helped get some fat off since I wasn't eating as much and working my ass off. Chest tomorrow, should be a good session. Keep kicking ass, you guys and gals are animals.

[itsmybody]

Yeah I agree I do love the V Squat & anything that man says I'll listen lol... I've always done my reverse's on hacks(not reverse Vs - but have seen it done more on that machine than the hack) but I'm going to give them a try too! It looks more comfortable too lol - but I'll be throwing them both in there now(this is one of the best parts of this thread - we all help and guide each other) and the amount of exercises is endless

Alright...big progress today. As much as I despise changing any variable at all as per y'all's discussion it's time to change up a little. Going to do some practical investigating on the v squats as opposed to normal squats today. Been getting excited about it since reading this. Now here is the question...have only done them a few times....each time have superset wide with narrow...noticed each time it caused some stress (not much) on lower back. Could this be a form issue? Possibly is the lower back weak? When it comes to any back pain I err on side of caution as so many have injured their back to the point of no return and that is not an option. What are your thoughts? Thanks for any tips at all. This chick will build some wheels!

[Sfla80]

Alright...big progress today. As much as I despise changing any variable at all as per y'all's discussion it's time to change up a little. Going to do some practical investigating on the v squats as opposed to normal squats today. Been getting excited about it since reading this. Now here is the question...have only done them a few times....each time have superset wide with narrow...noticed each time it caused some stress (not much) on lower back. Could this be a form issue? Possibly is the lower back weak? When it comes to any back pain I err on side of caution as so many have injured their back to the point of no return and that is not an option. What are your thoughts? Thanks for any tips at all. This chick will build some wheels!

I'm thinking marcus would be best to answer this.

But in my experience...although have only used v squats for reverse style...I have not had any lower back issues. I switch my stance from shoulder width and narrow. With feet on bottom edge of incline.

[Sfla80]

I'm thinking marcus would be best to answer this.

But in my experience...although have only used v squats for reverse style...I have not had any lower back issues. I switch my stance from shoulder width and narrow. With feet on bottom edge of incline.

Some pics for visual effect

[NACH3]

Alright...big progress today. As much as I despise changing any variable at all as per y'all's discussion it's time to change up a little. Going to do some practical investigating on the v squats as opposed to normal squats today. Been getting excited about it since reading this. Now here is the question...have only done them a few times....each time have superset wide with narrow...noticed each time it caused some stress (not much) on lower back. Could this be a form issue? Possibly is the lower back weak? When it comes to any back pain I err on side of caution as so many have injured their back to the point of no return and that is not an option. What are your thoughts? Thanks for any tips at all. This chick will build some wheels!

I think Marcus/Kel/or AG would better suited to answer this, tbh!

I've noticed if my feet aren't positioned right my low back comes off the pad, not good - I stop re-group and make sure I'm locked in(or B & B - which I'm working on!

Sfla has great pics for the reverse V - I'm going to try both today and hacks or smith lunges, etc etc ....

I wouldn't want to say something that could be more problematic for you! GL

[Hazard]

Some pics for visual effect

<img src="http://forums.steroid.com/attachment.php?attachmentid=158069"/>

<img src="http://forums.steroid.com/attachment.php?attachmentid=158070"/>

Love these!!!!!

[Hazard]

When doing reverse v-squats stick your ass out more than in the picture posted. It hits the quads real nice! I love going heavy on these.

Feet should be just a tad past shoulder width

[NACH3]

When doing reverse v-squats stick your ass out more than in the picture posted. It hits the quads real nice! I love going heavy on these.

Feet should be just a tad past shoulder width

That's the ticket, Haz - ass back as far as it can be w/out losing form!

Same on stiff legged deads(stretches the hammies good, squeeze ass at top)/& reverse hacks...

On the reverse hacks where do you place your feet??

[Hazard]

That's the ticket, Haz - ass back as far as it can be w/out losing form!

Same on stiff legged deads(stretches the hammies good, squeeze ass at top)/& reverse hacks...

On the reverse hacks where do you place your feet??

Same positioning for me.... Just outside shoulder width. It's the most comfortable. Then you can change the angle of your feet for a different feel

[Sfla80]

When doing reverse v-squats stick your ass out more than in the picture posted. It hits the quads real nice! I love going heavy on these.

Feet should be just a tad past shoulder width

Definitely agree....like Nach said almost like a stiff leg dead.

I also burst upward and top of motion I'm basically doing a calve raise at same time.

[NACH3]

Same positioning for me.... Just outside shoulder width. It's the most comfortable. Then you can change the angle of your feet for a different feel

Feet at bottom or top of... Incline/decline/recline - which ever lol?? I'm trying to get in a more comfortable position - it depends on your height too, huh?!

[Hazard]

Feet at bottom or top of... Incline/decline/recline - which ever lol?? I'm trying to get in a more comfortable position - it depends on your height too, huh?!

I'm 6'1..... I do them with my heals touching the top of the platform