**Marcus's HIT Dungeon**

[NACH3]

So I was all ready to set my legs on fire(Haz I was starting the w/o you posted) started my feelers on reverse Vs - 3rd feeler(kinda light still - my L quad popped! It fvkin hurts(right where the tear drop is - I hope i didn't tear - I think it's just real tight now and Im gonna hafta get a piece of pipe and roll it! So I stopped - tried weighted lunges - any pressure is hurting on way down and up PISSED!

So I did arms
Stretching SMR RC ex's abs stretched out legs good(b4 the pop)

1. CG smith - 4 feelers(gets the shoulder loosened up + seated side/front laterals - 1w 5 DD 4/2.5 lol

2. O BB Curls - feeler 1w 5/ DD 4/2

3. Lying DB behind head extensions - 2 feelers 1w 8 DD 5/3 suppersetted w/one arm extensions - 3w till failure 8-12

4. Pushdowns(V grip) - stack - 3w to faikure 6-12 suppersetted w/EZ cable curls 1w 6 DD 5/4

5. One arm preachers - 1w 7(2 forces) DD 5/4(last one forced)

6. Rope pushdowns(trying to target outside head more) - 2w 8/6 DD 5/4 suppersetted w/rope curls - 1w + RP DD

7. Hammer strength preachers - 1w 8 DD 5/3 suppersetted w/hamner strength tri extensions 1w 8 DD 5/3(last one forced flow negs throughout)

Cardio 25min weights done in 46min. - totally fried em! im taking off tomorrow and I hope my quad will heal in a wk

[Hazard]

So I was all ready to set my legs on fire(Haz I was starting the w/o you posted) started my feelers on reverse Vs - 3rd feeler(kinda light still - my L quad popped! It fvkin hurts(right where the tear drop is - I hope i didn't tear - I think it's just real tight now and Im gonna hafta get a piece of pipe and roll it! So I stopped - tried weighted lunges - any pressure is hurting on way down and up PISSED!

So I did arms
Stretching SMR RC ex's abs stretched out legs good(b4 the pop)

1. CG smith - 4 feelers(gets the shoulder loosened up + seated side/front laterals - 1w 5 DD 4/2.5 lol

2. O BB Curls - feeler 1w 5/ DD 4/2

3. Lying DB behind head extensions - 2 feelers 1w 8 DD 5/3 suppersetted w/one arm extensions - 3w till failure 8-12

4. Pushdowns(V grip) - stack - 3w to faikure 6-12 suppersetted w/EZ cable curls 1w 6 DD 5/4

5. One arm preachers - 1w 7(2 forces) DD 5/4(last one forced)

6. Rope pushdowns(trying to target outside head more) - 2w 8/6 DD 5/4 suppersetted w/rope curls - 1w + RP DD

7. Hammer strength preachers - 1w 8 DD 5/3 suppersetted w/hamner strength tri extensions 1w 8 DD 5/3(last one forced flow negs throughout)

Cardio 25min weights done in 46min. - totally fried em! im taking off tomorrow and I hope my quad will heal in a wk

Sob! That sucks! I feel responsible lol

Take some ibuprofen for inflammation - hope it gets better man

[energizer bunny]

Don't cave your chest and "Feel" the stretch

cave chest? could you elaborate please mate?

i feel the stretch on the lowering but cant feel how to feel it at the top, if that makes sense?

cheers Haz

[NACH3]

Sob! That sucks! I feel responsible lol

Take some ibuprofen for inflammation - hope it gets better man

Thx Haz, it's on me man! Will do(Gonna see if I have a naproxin & a muscle relaxer - it's almost spasming - weird - b/c I wasn't close to my working set weight - just had like 4-5 aside(but I felt a twinge or something when only 2 aside - so it was bound to happen) maybe I didn't stretch my quads enough - nothing out of the ordinary tho

Smashed arms tho lol

[Hazard]

cave chest? could you elaborate please mate?

i feel the stretch on the lowering but cant feel how to feel it at the top, if that makes sense?

cheers Haz

You want your sternum pushing towards the ceiling. You don't want it to cave down at any point durring the movement. I would often do this at the top of the movement.

[energizer bunny]

You want your sternum pushing towards the ceiling. You don't want it to cave down at any point durring the movement. I would often do this at the top of the movement.

I see! makes sense, cheers!

[NACH3]

You want your sternum pushing towards the ceiling. You don't want it to cave down at any point durring the movement. I would often do this at the top of the movement.

I may hafta watch myself on this(only at top too) - Im not really sure tho w/out doing them - I'll focus on it as well! Good tip, Haz!

[clarky.]

Not lo.g back from a back session it was a screamer wg pd d handle for a warm up got rakes of blood in there.

Cg pd 1 working +rp DD +3 neg

Seated row cg 1 working +rp TD

T bar 1 working +rp DD Old school

BB rows 1 working +rp DD Rev grip

BB shrugs 1 working +rp DD

Great session i fried the fvcking living day lights out it. I was going a TD on shrugs i got to it but after a couple of shrugs i got a muscle pull in between my shoulder blades pish but i've had this a few time when doing shrugs i just put deep heat on it and it's away after a few days. So i could not do behind back shrugs or deads but i smashed it.

[Sfla80]

Damn nach....becareful. ...hope it's nothing.

[NACH3]

Damn nach....becareful. ...hope it's nothing.

Thx sfla - I hope not either - seems to be to the right of my tear drop(if looking at it straight on)on L leg - seems to have calmed down but ima ice the shit out of it(im sure more ice than GEAT but I'll do some heat to loosen it) and since it happened on a feeler I don't think I did much damage(we'll see how I feel 2morrow)...

[Sfla80]

Thx sfla - I hope not either - seems to be to the right of my tear drop(if looking at it straight on)on L leg - seems to have calmed down but ima ice the shit out of it(im sure more ice than GEAT but I'll do some heat to loosen it) and since it happened on a feeler I don't think I did much damage(we'll see how I feel 2morrow)...

Keep us updated

[clarky.]

https://youtu.be/lp-j8cKoioE

[clarky.]

Just watch what your doing with it nach be smart let it heal mate and like you said it was on the feeler so should not be much damage just a wee niggle.

[DCI]

Sorry to hear that nach man.

Shoulders tonight was a good session but my training partners have been mad busy lately so I've been training on my own which doesnt help because we normally feed off each other for motivation but training on your own you dont get the same buzz.

Started with shoulder press machine usual rc warm ups and 3 warm up set with 2 heavy and on drop was really good felt good blood was pumping.

Then onto shrugs with dbs 2 sets felt great. Sore but great.

Then front and side raise slow and controlled these where feeling the contraction.

To finish with rope pulls again slow and controlled.

[NACH3]

Just watch what your doing with it nach be smart let it heal mate and like you said it was on the feeler so should not be much damage just a wee niggle.

Thx guys/& Gals,

I agree clarky - thank goodness it was only a feeler! Hopefully, just a wee niggle hahaha(love that), & yes I stopped right away... And will not do anything with it(except roll it ice/heat) and re-asses next leg day! If still a bother - than they're gonna have to wait(or light if no pain) -

Thx for the support fellas/& gals of the Diary!

[kelkel]

So I was all ready to set my legs on fire(Haz I was starting the w/o you posted) started my feelers on reverse Vs - 3rd feeler(kinda light still - my L quad popped! It fvkin hurts(right where the tear drop is - I hope i didn't tear - I think it's just real tight now and Im gonna hafta get a piece of pipe and roll it! So I stopped - tried weighted lunges - any pressure is hurting on way down and up PISSED!

I've had this happen several times before on squats or leg presses and I swear you can hear it when it occurs. It's kinda like being punched in the quad while in the middle of a hard set. Scares the shiat out of you as if feels as if you've torn something. Odds are it's just a spasm under pressure and you'll be fine. Gun-shy for a bit, but fine. Watch for any discoloration.

And yes, it's Haz's fault.

[mussina123]

Don't cave your chest and "Feel" the stretch

Feeeel that stretch as Hazard said and focus on using your pecs (feeling the pecs contract)

[NACH3]

I've had this happen several times before on squats or leg presses and I swear you can hear it when it occurs. It's kinda like being punched in the quad while in the middle of a hard set. Scares the shiat out of you as if feels as if you've torn something. Odds are it's just a spasm under pressure and you'll be fine. Gun-shy for a bit, but fine. Watch for any discoloration.

And yes, it's Haz's fault.

Man that relieves me a tad! So true, though it's loud! I went down, eccentric part of lift and that pop was like Kel explained - (I think the guy on the leg press heard it, he asked me if I was ok! And yes I definitely felt/feel gun shy! Lol. I've been icing for the most part - w/lil heat - so it'd be fine to roll it out(w/PVC or pipe - like scrapping)?!

Thx for the explanation, Kel!

Oh it was definitely setting up to be a leg blaster lol - hey Haz, that w/o sure does render your legs useless! :P LOL

[Hazard]

Man that relieves me a tad! So true, though it's loud! I went down, eccentric part of lift and that pop was like Kel explained - (I think the guy on the leg press heard it, he asked me if I was ok! And yes I definitely felt/feel gun shy! Lol. I've been icing for the most part - w/lil heat - so it'd be fine to roll it out(w/PVC or pipe - like scrapping)?!

Thx for the explanation, Kel!

Oh it was definitely setting up to be a leg blaster lol - hey Haz, that w/o sure does render your legs useless! :P LOL

Lmfao

[almostgone]

Back this morning

High pully hammer strength. 3 warms, 1 feel, 2 working, 1 drop

Pic on bottom of post for this next movement.

Bent over row hammer strength machine. (Basically same movement kel posted a pic of doing.on smith) 1 feel, 2 working DD

Same machine now standing front of weights doing a bent over one arm row 2 working.

Seated rows 2 working 1 drop

Underhand pull downs 2 working DD


Attachment 158092

That's it, Sfla, a spider row. Kel is a whiz at improvising and has figured out a way to do spider rows/supported rows on a Smythe machine.

[almostgone]

Don't cave your chest and "Feel" the stretch

Exactly I try to pinch my scapula back just before planting my back on the bench. It helps with keeping the chest out and to me, feels like it concentrates the load on the pecs better. Of course, squeeze the sh!t out of the pecs at the contraction.

[Sfla80]

That's it, Sfla, a spider row. Kel is a whiz at improvising and has figured out a way to do spider rows/supported rows on a Smythe machine.

Yeah I was going in planning on either Tbar or trying what kel posted. Just all depended in how busy the gym was. But this machine did the trick.

I did like doing the one arm bent over using it too

[almostgone]

OK guys and gals, off to the shop for arms. Everyone has been kicking @ss, so I'm going with flow. All of the posts are very motivating.

[Bio-Active]

Pounded arms this morning.... Getting some rest tonight

[itsmybody]

So I was all ready to set my legs on fire(Haz I was starting the w/o you posted) started my feelers on reverse Vs - 3rd feeler(kinda light still - my L quad popped! It fvkin hurts(right where the tear drop is - I hope i didn't tear - I think it's just real tight now and Im gonna hafta get a piece of pipe and roll it! So I stopped - tried weighted lunges - any pressure is hurting on way down and up PISSED! So I did arms Stretching SMR RC ex's abs stretched out legs good(b4 the pop) 1. CG smith - 4 feelers(gets the shoulder loosened up + seated side/front laterals - 1w 5 DD 4/2.5 lol 2. O BB Curls - feeler 1w 5/ DD 4/2 3. Lying DB behind head extensions - 2 feelers 1w 8 DD 5/3 suppersetted w/one arm extensions - 3w till failure 8-12 4. Pushdowns(V grip) - stack - 3w to faikure 6-12 suppersetted w/EZ cable curls 1w 6 DD 5/4 5. One arm preachers - 1w 7(2 forces) DD 5/4(last one forced) 6. Rope pushdowns(trying to target outside head more) - 2w 8/6 DD 5/4 suppersetted w/rope curls - 1w + RP DD 7. Hammer strength preachers - 1w 8 DD 5/3 suppersetted w/hamner strength tri extensions 1w 8 DD 5/3(last one forced flow negs throughout) Cardio 25min weights done in 46min. - totally fried em! im taking off tomorrow and I hope my quad will heal in a wk

Now that is satans spit right there. So sorry. I know you plan on letting it heal before doing legs again and happy you are taking the best corrective measures to speed it up. Keep us posted. Kudos to you for carrying on with arms!

[RaginCajun]

Thx Haz, it's on me man! Will do(Gonna see if I have a naproxin & a muscle relaxer - it's almost spasming - weird - b/c I wasn't close to my working set weight - just had like 4-5 aside(but I felt a twinge or something when only 2 aside - so it was bound to happen) maybe I didn't stretch my quads enough - nothing out of the ordinary tho Smashed arms tho lol

Damn Nach, sorry to hear about your leg.

Maybe next time ride a bike for 5 minutes before you stretch or get ready for your feeler sets.

[itsmybody]

Reverse V Squat aftermath....
With each passing minute quads are tightening up and still swelling. Haven't been this sore in eons. Note to self...7 days post cycle and deciding to do them was best decision ever thanks to y'all. Since var is still leaving system it's easy to understand how tender they would be today if it was no longer present.

Destroyed the shoulders today (my favorite) and did that reverse seated shoulder press on a hammer strength as y'all mentioned. Gonna feel rear delts more so than normal too tomorrow

Oh and although my shoulder presses are lighter than y'all's I rocked a big dudes world! Asked him to spot me so I could reach absolute failure for 2 extra reps on all 3 sets. Grabbed the 45's and plopped down. He said 'do you want me to hand them to you?' Innocently with a smile I said 'no thank you'. Popped those suckers up there...hit 12 and said ok spot for 2!
Next set was 10 and last set was 8. Felt pretty good to do that...now to graduate to 50's...one day!!!!

Thank you all for all the tips. Now can't wait for the post cycle flu to dissipate....it hit after shoulders like a flippin freight train. Full on and right on schedule. Typically day 7-14 are the worst. Do any of you hit it on the same day post cycle everytime?

[BG]

Well done guys and gals ! Taking it easy, shoulder still a little tender.

Monday Chest
Bench-180 x30 2 times to feel out shoulder, stopped after that
Incline dumbells- went heavy, shoulder felt good but forearm has some pain
Cables
Pec deck

Bi's-
Standing easy bar
Machine v-grip
Seated dumbells
Incline bench curls


Tuesday Back
Single arm pull downs
Row machine, wide and inside grip
Wide palm in pull downs
Deads- 315 for 22

Tri's-
Ropes
Flat bar
Dip machine
Close grips

Abs


I need to change something up. Im going to split my training between two gyms, Im not happy with the way things are going rights now.

[kelkel]

shoulder still a little tender.

Ditto. My pec-delt tie in prevented me from chest work Monday. VERY pissed to say the least. Thinking I need to take a couple weeks off of chest work and shoulder presses.

I now smell like dmso gel with aloe.

[almostgone]

Ditto. My pec-delt tie in prevented me from chest work Monday. VERY pissed to say the least. Thinking I need to take a couple weeks off of chest work and shoulder presses.

I now smell like dmso gel with aloe.

I put some on the wife's shoulder and she wrinkled up her nose and said it smells like garlic. I just replied " No, you smell like garlic.". and walked away.

[RaginCajun]

I put some on the wife's shoulder and she wrinkled up her nose and said it smells like garlic. I just replied " No, you smell like garlic.". and walked away.

Bahahahaha

[almostgone]

Good pullback lift tonight. Had a pretty good storm roll through after I got in the shop which kind of went along with my music.

Seated alt. d'bell curl-2 w/u, Work1-7, drop, Work-6
Incline alt. d'bell curl-1 w/u, Work1-5, drop weight, Work2-6
Preacher curl off back of incline bench-Work1-6, drop weight, Work2-5
Close grip grip EZ curl-2 sets of 4
Triceps press down w/ straight handle-2 w/u, Work1-5, drop, Work2-5
Close grip Smythe-1 w/u, Work1-7,drop weight, Work2-8
D'bell skulls-Work1-9, drop, Work2-6
Pinwheels went to failure (19)
Biceps stretches off of high bar in Smythe machine- held it for a painful 50 count

43 minutes.

[clarky.]

Good pullback lift tonight. Had a pretty good storm roll through after I got in the shop which kind of went along with my music.

Seated alt. d'bell curl-2 w/u, Work1-7, drop, Work-6
Incline alt. d'bell curl-1 w/u, Work1-5, drop weight, Work2-6
Preacher curl off back of incline bench-Work1-6, drop weight, Work2-5
Close grip grip EZ curl-2 sets of 4
Triceps press down w/ straight handle-2 w/u, Work1-5, drop, Work2-5
Close grip Smythe-1 w/u, Work1-7,drop weight, Work2-8
D'bell skulls-Work1-9, drop, Work2-6
Pinwheels went to failure (19)
Biceps stretches off of high bar in Smythe machine- held it for a painful 50 count

43 minutes.

Very nice session there mate Bi's for me the night.
Muscle pull is really sore this morning so work will be fun i'll report back the night.

[marcus300]

Mrs Marcus workout

glutes, hams and quads


Kettlebell swings
4 sets of 30 reps with 30 seconds rest between sets

Goblin Squats
4 sets of 30 reps with 30 secs rest

sumo squats -extra wide
2 sets of 30 reps

lunges
3 sets of 25 reps

stiff leg deads
3 sets of 15 reps

lying hip thrusts
3 sets of 20 reps

[NACH3]

Morning all,

So far so good(well much better than I had thought) - it's not worse, it's just when under any kind of pressure(squatting down & up is when it's painful = pressure applied)... No discoloration... Although it almost feels like a deep a$$ bone bruise(makes sense as Kel said it's like getting punched in the middle of the set) - perfect analogy - talking about scaring the shiat outta ya

Anyhow, I'm pretty stoked on the feeling - now just to keep it loose and from locking up(keep moving - icing helped a lot) - if anyone has any other preventative measures(besides not working legs) I'm all ears

[DCI]

Just keep what you are doing man and move round a bit

[NACH3]

Just keep what you are doing man and move round a bit

Yup yup... You know it

[Bio-Active]

Wide grip hammer strength pull downs

Seated rows

Bent over rows

Close grip pulls

Lower back ext

40 minutes cardio and done

[Hazard]

Big day today.....

Headin to the gym in a few hours to hit legs. The same routine that took out Nach :-p

After that I'm meeting up with an NPC judge to work on my sisters posing.

Then I've got a doctors appointment for the lil one still in the fiancés oven.....

It's going to be a great day

[almostgone]

Big day today.....

Headin to the gym in a few hours to hit legs. The same routine that took out Nach :-p

After that I'm meeting up with an NPC judge to work on my sisters posing.

Then I've got a doctors appointment for the lil one still in the fiancés oven.....

It's going to be a great day

Looking forward to hearing an update on everything, Haz.