**Marcus's HIT Dungeon**

[Igifuno]

Nice sfla. You have to be happy with that net weight increase.

Some of you may know this, but I have an apartment in the city where I stay during the week so I don't have to commute. A buddy came over last night and wanted to snack and he looked in my refrigerator and pantry and was like, dude you have no food. I opened my fridge and freezer and said I have chicken, steak, chops, fish, turkey burgers, oats, rice, quinoa, eggs, and water. Thats all I eat jackass.. Bring your own food. Haha

[Sfla80]

yeh same thing AG

Gonna have to find this video. Still don't think I'm doing them right.

[Sfla80]

Nice sfla. You have to be happy with that net weight increase.

Some of you may know this, but I have an apartment in the city where I stay during the week so I don't have to commute. A buddy came over last night and wanted to snack and he looked in my refrigerator and pantry and was like, dude you have no food. I opened my fridge and freezer and said I have chicken, steak, chops, fish, turkey burgers, oats, rice, quinoa, eggs, and water. Thats all I eat jackass.. Bring your own food. Haha

Ty igi...and lmao that's awesome.

[NACH3]

Arms it is fueling up and gonna blast em! Will report back

Nice work Sfla... How's the abs coming along?

[DCI]

Tonight is shoulders gonna fck it up and some tris too. Gonna eat an extra meal today as ive been drained all day from the leg assault from last night.

[Bodacious]

Just got back for the gym...

ARMS...

12 mins warm up then stretched.

Biceps

Machine sit down curls both arms same time 1 wk (reps18) 2 feel (12) 12) 1 wk (9 + 2 negs) Had to stand up and swing it back to the top so I could get the Neg up)

Incline DB curls 2 feel (10, 7 reps) 1 wk 4 reps DD 3 reps 2 reps

Hammer Curls 1 feel 1 Wk 7,4,2 reps

Small bar Curl (Eazy bar) 1 feel (8) 1 WK 4 then used body and momentum to get it to the top 3 negs

Triceps
One arm pull Down 2 feel (10,8 reps) 1 wk (8reps then help with forced reps with other hand 2 reps there Then 2 negs Total of 12) After this tri's was already pumped

Rope push Down 2 feel (12,10 reps) 1 Wk (6 reps DD 4, 4 reps)

Db kick backs 2 feel 10,12 reps) 1 wk 8 reps then RP 2 reps )

DB behind head 2 feel 12,12 reps 1 wk 9

Eazy bar push down 1 feel 15 reps 1 wk 12 reps DD 4reps dropped weight to much here and got 6 reps)

Arms where done I was almost in tears. Guy asked me if I was okay and I kinda snap at him and told him my FuXking arms are going to fall off. He just got me right after my last set bad timing. Once I got done I went and talked to him told him I was sorry. He said damn your veins where popping out on your 4 head. We just laughed and talked a min.(Im not even a veiny guy) I was done so I didn't care. Good workout tho.

Walked on treadmill for 20 mins

Please good or bad give me back some info on my workout....

Just got done eating 6oz of steak and 4 oz of chicken 8oz sweet potato and some asparagus.

[kelkel]

1 mile of cardio -Took a while

Get lost?

[kelkel]

I do two different ab exercises at the beginning of every workout and would never change that aspect of my training.

Smart. I've spoken several times in here about how effective abdominal work is when it comes to warming up the lower back.

[kelkel]

austinite should prob know how to nerd that up!

Made me laugh.

[Sfla80]

Arms it is fueling up and gonna blast em! Will report back

Nice work Sfla... How's the abs coming along?

Thanks nach.

I'm itching to push things more, but there is no way of me knowing how much is ok to push.

Abs are coming along. I'm getting back into the flow of things with them and cardio. Looking forward to doing both now honestly. Sucks I feel off the grid with both for awhile. I could be so much more ahead now if I never stopped.

But definitely gonna try what kel and haz said, bout doing abs as a warm up before the session.

[Bodacious]

Smart. I've spoken several times in here about how effective abdominal work is when it comes to warming up the lower back.

Really I have never thought of that. I might have to start doing this...

[Bodacious]

How many times do you'll do abs a week??? Right not I usually do them 2 times a week.

[NACH3]

Thanks nach.

I'm itching to push things more, but there is no way of me knowing how much is ok to push.

Abs are coming along. I'm getting back into the flow of things with them and cardio. Looking forward to doing both now honestly. Sucks I feel off the grid with both for awhile. I could be so much more ahead now if I never stopped.

But definitely gonna try what kel and haz said, bout doing abs as a warm up before the session.

I've switched to doing abs b4 my w/o since joining the thread - It really warms my low back up as mentioned!

[Igifuno]

Busy as hell today... My back is on fire and I love it. Going to put a hurting on arms tonight. You big bastards are getting me pumped!

[DCI]

Busy as hell today... My back is on fire and I love it. Going to put a hurting on arms tonight. You big bastards are getting me pumped!

Listening to korn here with a strong coffee cannot wait to go in myself some class posts here motivation is high.

[NACH3]

ARMS -- and it was brutal... Very fast paced

Stretching rolling RC x's abs more stretching

Bis

1. Standing Alt DB curls(**new weight**) - 3 feelers 1w 4+RP1-2 drop 3+RP1+

2. One Arm Preacher off incline(**new weight**) - 2 feelers 1w 4+(2forced) drop 3+(2forced) drop 2-3(2forced) + 2negs

3. DB hammers(**new weight**) - 1-2 feelers 1w 4+RP/2(last one sloppy) drop 3 drop 2+ partials --- wow what pain

4. CG(EZ BAR) cables - 1w(stack) 7+RP+RP =10ish total my arms felt like they were going to pop

TRIS
1. CG bench(smith) - 4 feelers 1w(355) 6(no spot) drop 3+(racked it b4 falling on me) drop 3

2. Weighted Dips - 1w(3 45s) 7 drop(2 45s) 4 -- I dropped again to 1plate 3(probably shouldn't have but it felt good

3. Lying tri ext(slight incline palms facing) - 1w 5+RP/2 drop 4

4. Push downs(V-grip maxed out stack) - 9+RP 2-3
Rope - holding spread for 3sec 1w 5+RP/2 drop 3 drop 2-3

A complete blaster of a session - arms felt like 100lbs afterwards
Weights done in 39min my intensity is increasing by the session - definitely seeing my body change almost daily it seems at this point

[kelkel]

Caffeine'd up for legs in my dungeon:

Extensions: 2 sets, high reps (but heavy) to failure
Verticals: 1 set heavy for eleven reps. RP'd got 6. Way to much blood in my head after this.

Squats: warmed up to my possible working / feel set. Half way through I knew I wanted to stay as it felt right. Cranked out 12 and thought ok, I'll get 15. Did that and paused a moment without racking it and got 5 more reps. The bar felt like it was about to fall off my back and I was hitting the bottom supports on my last couple reps, more from fatigue than from wanting to go that deep. Racked it and promptly lay'd down on the bench with the simultaneous feeling of satisfaction and exhaustion. I love getting that amount of reps with that weight, especially at the end of the workout.

Moral of the story: I'll pay for this tomorrow.

ps: Usual calf crap done too.

[clarky.]

Nach/ kel nice session.

[clarky.]

Ok guys and girls did back the night was great screamer of a session.

Wg pd 1 working DD. **new weight**

Cg pd 1 working DD. **new weight**

Straight arm pd 1 working +rp1 drop

Seated row med grip 1 working TD

T bar 1 working DD. old school **new weight**

Cardio 20min

Great session am one happy chappy back and lats are total fried well chuffed.

[BG]

Get lost?

Lmao ! I didn't realize how that sounded. I actually meant it took me a while to start doing cardio again. I need to start proof reading my post

[Bodacious]

Great workouts everyone way to Kill IT!!!

[kelkel]

Lmao ! I didn't realize how that sounded. I actually meant it took me a while to start doing cardio again. I need to start proof reading my post

With me around you'd better.....

[DCI]

Shoulders tonight and they where fcking assaulted.

Started with shoulder press machine I like it for a good warm up exercise gets a decent flow of blood.

Then moved onto shoulder bb plate loaded machine really like this one feeler into heavy set with rp and a dd it was intense. Really really sore but felt my shoulders explode.

Then standing db pressing two sets love these obviously cant go as heavy as seated about 2/3's of the seated weight but the burn is unreal tbh.

Then superset with front and side raises these were so tough but powered on the muscles were screaming me to stop but I kept going.

Then bb shrugs to finish with a quick tris.

[IronClydes]

Incline DB Press: 60x12, 70x9, 90x7 drop 85x3 drop 80x2

Incline DB Fly: 40x10, 75x6 drop 70x3 drop 65x3

DB Twist Press: 50x10, 80x6 drop 75x3 drop 70x3

DB Fly: 50x8, 75x4 drop 70x2 drop 65x2

Decline Bench: 205x10, 265x5 drop 245x3 drop 225x3 205x2

Total time: 36 minutes.

Great pump. Feeling powerful. Excited for upcoming first 'real' cycle: T-3 weeks!

Knee's have been bothering me lately; hoping the Deca will help me with that. Otherwise, I may have to start looking into this TB-500 I keep reading about...

[Bodacious]

Incline DB Press: 60x12, 70x9, 90x7 drop 85x3 drop 80x2

Incline DB Fly: 40x10, 75x6 drop 70x3 drop 65x3

DB Twist Press: 50x10, 80x6 drop 75x3 drop 70x3

DB Fly: 50x8, 75x4 drop 70x2 drop 65x2

Decline Bench: 205x10, 265x5 drop 245x3 drop 225x3 205x2

Total time: 36 minutes.

Great pump. Feeling powerful. Excited for upcoming first 'real' cycle: T-3 weeks!

Knee's have been bothering me lately; hoping the Deca will help me with that. Otherwise, I may have to start looking into this TB-500 I keep reading about...

..good workout man ..DAMN....Incline DB fly @75lbs? Am I reading that right ?

[Igifuno]

Soo much work to do tonight but gonna have to do it later. Time to get in there for arms. Might be a late night but oh well.

[Bodacious]

Soo much work to do tonight but gonna have to do it later. Time to get in there for arms. Might be a late night but oh well.

That's Priorities right there....

[almostgone]

yeh same thing AG

OK, I was doing those on my Smythe while standing up and working off of the high pulley, but it got to the point that I was pulling myself forward. Should I drop the weight back just a tad and make it 2 working sets or do you think it would be worth trying the exercise while seated on bench set on a slight incline? I'm thinking I could brace myself better seated @ the bench?

Thanks!

[almostgone]

Slowly coming to life. Slept like a dead man. Drinking a shake w/ 3 spoons of coffee and some oats. Think I will lift 2 days in a row and hit shoulders tonight and hit cardio tomorrow night.

[marcus300]

OK, I was doing those on my Smythe while standing up and working off of the high pulley, but it got to the point that I was pulling myself forward. Should I drop the weight back just a tad and make it 2 working sets or do you think it would be worth trying the exercise while seated on bench set on a slight incline? I'm thinking I could brace myself better seated @ the bench?

Thanks!

Doing them on an incline bench with db's is another great way to isolate them, swap and change it around and see what feels better for your rear delts

[almostgone]

Doing them on an incline bench with db's is another great way to isolate them, swap and change it around and see what feels better for your rear delts

Sure thing, Marcus! I'll change it around. I've been doing rev. d'bell flyes/rear laterals while leaning over the back of my bench set on an incline. I'll tinker w/ the rear delt pulls while seated and see if I can brace myself better. Many thanks.

[Bodacious]

Sure thing, Marcus! I'll change it around. I've been doing rev. d'bell flyes/rear laterals while leaning over the back of my bench set on an incline. I'll tinker w/ the rear delt pulls while seated and see if I can brace myself better. Many thanks.

Hey man with rear delts I have learned that I get a better mind to muscle connection, squize with lighter weights for some. That's just me hopefully it help a little for you. I am going to hit shoulders tomorrow with HIT for the first time so I will see how that goes.

[almostgone]

Doing them on an incline bench with db's is another great way to isolate them, swap and change it around and see what feels better for your rear delts

I tinkered with the standing rear delt pulls for a fee minutes before I started my lifts and I think I was neglecting my elbows and lettjng them get too low. Will add these back in soon with an emphasis on keep the elbows high.

[almostgone]

Hey man with rear delts I have learned that I get a better mind to muscle connection, squize with lighter weights for some. That's just me hopefully it help a little for you. I am going to hit shoulders tomorrow with HIT for the first time so I will see how that goes.

Thnaks, Bodacious. Good luck with your lift!

[Hazard]

I tinkered with the standing rear delt pulls for a fee minutes before I started my lifts and I think I was neglecting my elbows and lettjng them get too low. Will add these back in soon with an emphasis on keep the elbows high.

I use the rope, keep elbows high, but thumbs down. Like you're giving two thumbs down.... Lean back..... And pull the rope towards your forehead. Keep it light to start..... Going to heavy without proper form can make your shoulder pop. Concentrate on the pull without losing thumb position and utilize the mind muscle connection.

[almostgone]

I use the rope, keep elbows high, but thumbs down. Like you're giving two thumbs down.... Lean back..... And pull the rope towards your forehead. Keep it light to start..... Going to heavy without proper form can make your shoulder pop. Concentrate on the pull without losing thumb position and utilize the mind muscle connection.

Thanks for the visual, buddy!

[almostgone]

R/C exercises and broomstick stretches

D'bell shoulder press--2 w/u, Work-3+,drop,4+,drop,3+,drop,3+
D'bell side lateral-2 w/up on cable machine, Work-4+,drop,3+,drop3+ -1+ 5 count neg active on partials. Also, a few quarter reps.
D'bell rear lateral-2 w/u, Work-4+,drop,2+,drop,4+ 5 count neg on partials. A few quarter reps.
B'bell shrugs-2 w/u, Work1 (front)-7+,drop,6+. Work2(rear)-5+, drop, 7+.
D'bells shrugs starting with 100s down to 40s averaging ~ 3 reps per drop.

38 minutes.

[marcus300]

I can't say that my waist has thickened as I always fluctuate in jean size by one size either bulking or leaning out. I really think the weighted ab exercises (and I do a variety of them) have allowed me to handle much more weight in doing PL style lifts and I never feel any lower back discomfort. I do two different ab exercises at the beginning of every workout and would never change that aspect of my training.

Buster in the house nice to see you

[Bio-Active]

Hit legs today


Leg press with pause reps using hands on knees to go past failure

Leg ext

Leg curls

Lunges

20 minutes cardio and done

[NACH3]

Oh man all night I've had a super upset stomach... But just finished my breakfast but feel full as a tic(ready to pop) :/

Hope this subsides - and back or delts/traps today!