**Marcus's HIT Dungeon**

[Sfla80]

Its been a tool I've used for a long time now like I've posted previously due to my RC problem. It also gives me a break from throwing the big bells around which is fuking hard work but nice at the same time. Great tool to keep the intensity high while reducing the weight on the compound movement and from your avy its working ?)

I know sir, def pay attention here, and try to implement most things that you every one else in this thread says. Pre exhaust in general as been one of the best tools I have learned here (after I figured out how to properly use it).

And everything ive learned here is working. proof is in the pudding I guess u could say. lol....and ty means a lot coming for you.

Cant lift heavy but still giving it my "all"

Great job sfla! I miss hammer strength shrugs.

Ty nova! and I agree....its been awhile for me too....but they are nice.

[marcus300]

I know sir, def pay attention here, and try to implement most things that you every one else in this thread says. Pre exhaust in general as been one of the best tools I have learned here (after I figured out how to properly use it).

And everything ive learned here is working. proof is in the pudding I guess u could say. lol....and ty means a lot coming for you.

Cant lift heavy but still giving it my "all"



Ty nova! and I agree....its been awhile for me too....but they are nice.

We can always work around this issues don't worry pre exhaust and time under tension are both good tools you can use to keep the intensity high but you don't have to lift your max. Train wise mate and you look great

[NACH3]

We can always work around this issues don't worry pre exhaust and time under tension are both good tools you can use to keep the intensity high but you don't have to lift your max. Train wise mate and you look great

Defo agree, Sfla! Lookin' badass! Wait till your abs pop even more... Your gonna look nasty... You've got those delts/& arms/& a really nicely shaped chest already!

I too, love using the pre-exhaust(especially for delts/traps & chest... Back I would say is good to do your deads last... I noticed today my shoes(running shoes) are too cushioned for deads/& squats! I took them off and dug my heels into the ground and BAM - much more stable and pulled more reps than ever on all the weights! Big difference!

[BG]

Allright.......VERY happy !! Squatted today and felt GREAT ! Stayed light and hit nice strong set of 315 for 15 with no pain and no tightness, I always have tightness. But I do have something wrong with my outside lower back. When I stretch bending over I feel something, like a strain still and it tightens right back up after stretching. So Ill take off deads, I dont care as long as I have my squat, my bench is 75% and on the rise.

Legs

Warm up

Back squat
Leg press- Feet low and close
Front extensions
Reverse curls
Calves

[Igifuno]

My chest is toasty today! The most sore my pec insertions have been in recent memory haha. Tear up those delts Igi!

Torn up brutha. Running circles around those fools in there. I'm next door getting sushi, just downed a shake, and these cvnts Will probably still be training when I'm nodding off to sleep.

[Sfla80]

Defo agree, Sfla! Lookin' badass! Wait till your abs pop even more... Your gonna look nasty... You've got those delts/& arms/& a really nicely shaped chest already!

I too, love using the pre-exhaust(especially for delts/traps & chest... Back I would say is good to do your deads last... I noticed today my shoes(running shoes) are too cushioned for deads/& squats! I took them off and dug my heels into the ground and BAM - much more stable and pulled more reps than ever on all the weights! Big difference!

Thanks nach!!!

And yeah I see your deads last all the time now. I really need to add these into my routine. I just really don't know if I'm using proper form or not on them.

Maybe one day I'll get the wife to video me for u guys to critque.

[kelkel]

One of my favorite movies! Been playing a lot here recently. The dialogue and subtle humor is outstanding. Who isn't ready for some "Snatch."

[NACH3]

Thanks nach!!!

And yeah I see your deads last all the time now. I really need to add these into my routine. I just really don't know if I'm using proper form or not on them.

Maybe one day I'll get the wife to video me for u guys to critque.

It's really thickening up my entire back.... Such a good ex but I too, had someone(BBer) watch me b4 and again today w/out shoes... Easier to drive w/the heal in the correct attire lol... I don't look in the mirror b/c your chin should stay tucked not up... Picture a stick on your back(3 points of contact - head back ass(top of arse)

It's helped and your totally using your back w/the drive from heels(much easier to feel the correct form and keep your arse back

[marcus300]

Thanks nach!!!

And yeah I see your deads last all the time now. I really need to add these into my routine. I just really don't know if I'm using proper form or not on them.

Maybe one day I'll get the wife to video me for u guys to critque.

Watch from 22:04 and do them DY style just below the knee, far better for building a big back IMHO

[marcus300]

One of my favorite movies! Been playing a lot here recently. The dialogue and subtle humor is outstanding. Who isn't ready for some "Snatch."

Excellent film

[Sfla80]

You see, your slipping by saying "ya" always end it with cvnt or better still he's a proper cvnt and always add in fuking

example below from Bricktop

YouTube Link: https://www.youtube.com/watch?v=WcG3JRIF05w

I can't understand a word they r saying

[Sfla80]

Watch from 22:04 and do them DY style just below the knee, far better for building a big back IMHO

YouTube Link: https://www.youtube.com/watch?v=wGWdrxuP3JY

I remmeber these! And I need to get back to them. I'll post the video tomorrow of one of the first blood n guts I watched from starting this thread. Love these videos! !

[novastepp]

Watch from 22:04 and do them DY style just below the knee, far better for building a big back IMHO YouTube Link: https://www.youtube.com/watch?v=wGWdrxuP3JY

Great post, Marcus. I want to add them to back at the end as a burn out movement because I always went heavy and I think a few sets of 8-10 would really end back well.

I appreciate the video to show me good form for emphasizing the back.

[NACH3]

Watch from 22:04 and do them DY style just below the knee, far better for building a big back IMHO

Fvkin awesome...

Kai's trainer - "I can really feel the difference, wow"

DY - "Now you just have to put some fvkin weight on the bar" lmao

DY - "Turnthat fvkin camera off"

That was the most informative vid I've seen(him demonstrating etc) you can tell Kai and his trainer aren't cut out for HIT... They moved extremely slow - I'm assuming compared to DY!

His BB Bent over rows are the best - since watching a video when just starting in here in DY's form... Plus grip length and pulling to waist is the key along w/the angle of the body... EXCELLENT!

[almostgone]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6+,drop,2+,drop,4+,drop,1+
Incline press-2 w/u, Work-7+,drop,2+,drop,2+.
Flat flyes- 2 w/u, Work-5+,drop,2+,drop,4+.
Flat press- 2 w!u, Work-5+,drop,2+,drop,4+,drop,3+.
Leaning flyes- to failure each side.
Seated wrist curls w/ palms up and palms down w/ Oly bar- to failure

36 minutes including storing the bells. Managed to get an extra rep or two on everything tonight.

[marcus300]

I can't understand a word they r saying

lmfao fuk off you cvnt

[marcus300]

I remmeber these! And I need to get back to them. I'll post the video tomorrow of one of the first blood n guts I watched from starting this thread. Love these videos! !

Make sure you brace aswell and lower your diaphragm and belly breath, lock in and then twist the floor with your feet which will engage everything to secure the lift and make sure you never go below mid shin.

I have to admit I don't do many deads now due to my back injury but my lower back and bigger and thicker due to other movements, but please give them a go and enjoy

[marcus300]

Fvkin awesome...

Kai's trainer - "I can really feel the difference, wow"

DY - "Now you just have to put some fvkin weight on the bar" lmao

DY - "Turnthat fvkin camera off"

That was the most informative vid I've seen(him demonstrating etc) you can tell Kai and his trainer aren't cut out for HIT... They moved extremely slow - I'm assuming compared to DY!

His BB Bent over rows are the best - since watching a video when just starting in here in DY's form... Plus grip length and pulling to waist is the key along w/the angle of the body... EXCELLENT!

You see you cvnt I told you I was right. now spread the word mini Marcus lol

[marcus300]

RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work-6+,drop,2+,drop,4+,drop,1+
Incline press-2 w/u, Work-7+,drop,2+,drop,2+.
Flat flyes- 2 w/u, Work-5+,drop,2+,drop,4+.
Flat press- 2 w!u, Work-5+,drop,2+,drop,4+,drop,3+.
Leaning flyes- to failure each side.
Seated wrist curls w/ palms up and palms down w/ Oly bar- to failure

36 minutes including storing the bells. Managed to get an extra rep or two on everything tonight.

Plain, simple and productive just the way I like it

[almostgone]

Plain, simple and productive just the way I like it

The first two adjectives come naturally to me.

[clarky.]

Morning guys and girls i never got my session in yesterday had some stuff to sort out but i will get it in the day. I'm going to do bi's av got the doc next wk to see about this elbow carry on both of them are giving me some jip.
It's round the full joint of the arm at the elbow (both) was thinking tendons ?? Don't know guys but it's really sore when going any lifting.
I'll report back later the day after work and also catch up on the thread.

[marcus300]

Morning guys and girls i never got my session in yesterday had some stuff to sort out but i will get it in the day. I'm going to do bi's av got the doc next wk to see about this elbow carry on both of them are giving me some jip.
It's round the full joint of the arm at the elbow (both) was thinking tendons ?? Don't know guys but it's really sore when going any lifting.
I'll report back later the day after work and also catch up on the thread.

Like clockwork, morning mate

[Igifuno]

Morning team... Packed and ready to roll. Supposed to leave at 5am but with three girls, who knows. Already downed a shake and now I'm making eggs. Going to enjoy a few days off and go see family, some of whom I haven't seen in years, some of my cousin's kids I've never met. My gram has had two heart attacks in the past couple months so we thought it was a good time for us all to get together with her. She'll be 90 in Dec so probably for the last time.

Bringing shakes, bars, nuts, baca's and will do my best to eat well amongst all the hustle. Will definitely be checking in on you guys.

[almostgone]

Travel safely, Igi. Enjoy your visit.

[mussina123]

Enjoy the trip man!

[Bio-Active]

Hammer strength incline press


Wide grip press

Hoyce machine flys

Cable crossovers

20 minutes low intensity cardio and done

[almostgone]

Hammer strength incline press


Wide grip press

Hoyce machine flys

Cable crossovers

20 minutes low intensity cardio and done

Bio, what are the Hoyce machine flyes? I'm not familiar with those.

[Bio-Active]

Bio, what are the Hoyce machine flyes? I'm not familiar with those.

It's a new machine that was just added to my gym. It's kind of like the peck deck but a little different and when you move the weight the seat that you are in moves as well to make the movement seem more natural. It's the first time I've used the machine today and gave my chest a killer pump

[NACH3]

You see you cvnt I told you I was right. now spread the word mini Marcus lol

......

[NACH3]

Igi, have fun brotha! Enjoy yourself!

[NACH3]

Back is demolished! Low back needs rolling/stretching... Lats are deeply sore... Great stuff!

Nice session, AG/Bio!

[Sfla80]

Morning guys.

This was one of the first videos I watched when joining the dugeon.

https://www.youtube.com/watch?v=Fe7pzbZQ0Gs

And this is where I learned dorians deads. about 7:30 into the video.

Have a great day everyone...headed to work....igi enjoy the time off.

[calgarian]

Watch from 22:04 and do them DY style just below the knee, far better for building a big back IMHO

Marcus you SOB......now i want to go back to gym but i have to be at work....geez thank you

[almostgone]

It's a new machine that was just added to my gym. It's kind of like the peck deck but a little different and when you move the weight the seat that you are in moves as well to make the movement seem more natural. It's the first time I've used the machine today and gave my chest a killer pump

Nice! I like the sound of the setup. Seems like that would isolate pecs more stringently?

[almostgone]

Morning guys.

This was one of the first videos I watched when joining the dugeon.

https://www.youtube.com/watch?v=Fe7pzbZQ0Gs

And this is where I learned dorians deads. about 7:30 into the video.

Have a great day everyone...headed to work....igi enjoy the time off.

I still go back and watch the Blood &Guts videos. Lots of good tips in those!

[BG]

What's good fella's, it's Friday !

[novastepp]

What's good fella's, it's Friday !

BG! Enjoy your friday. I'm tutoring (and eating) all day today at work. Then its hangin' with the kids and playing in the yard.

[almostgone]

What's good fella's, it's Friday !

Morning, buddy! Just finished running errands and on my home to eat and crash. Cardio tonight (at the most). Working all weekend, but legs coming up tomorrow.

[marcus300]

Marcus you SOB......now i want to go back to gym but i have to be at work....geez thank you

Ive posted this before it shouldn't be new to you, excellent tips and is a must for bodybuilders imho

[marcus300]

What's good fella's, it's Friday !

How's the injury doing and how's your temper