**Marcus's HIT Dungeon**

[Bodacious]

Congrats BA!!

[Bodacious]

Arms

Warmed up and stretched. Legs was very tight from yesterday.

Triceps

Straight Bar push down 1w/u 2F 10,8 reps 1W 9 +3F +2N

Decline Skull crushers 2F 1W 7 + 3F + 2n

Cable cross the body 2f 12,8 reps 1W 8 + 3 F DS 4 DS 1.5

Eazy Bar Pull down Rev Grip 1F 12 reps 1W 9 DS 4

Biceps

Eazy Bar curls 2F 12,8 reps 1W 6 DS 4 +2n

Incline DB 1F 1W 8 then switched to Alt arms all out don't know how many

Hammer Bar Curls 2F 12,8 reps 1W 7 DS 4 +1N


Did some forearm work and was done. I think I am on the edge of getting this. I am so taxed at the end of the last few workouts. Today I didn't even do any cardio. It's almost like I am doing cardio while I am working out.. I am out of breath after my working sets and sweating like no tomorrow. Just wondering is this right for HIT? I am working at a pretty good fast pace.

[clarky.]

Did delts and traps the night i had a right wee niggle in my right delt so never pushed it to hard.

Seated side db raises 1 working 1drop

Standing db side raises 1 working 1 drop

Cable rev fly 1 working 1 drop. One side at a time

Bent over rev db fly 1 working 1 drop

Front raises 1 working 1 drop. Plate

BB shrugs 1 working DD

Behind back shrugs 1 working 1 drop

Done.

[NACH3]

Well congrats Bod - your blue buddy(Productive)!!

Nice session there - make sure you throw in more compound movements especially for tris(CG bench is a must imho) lying tri ext palms facing(both are mass building ex's! Your tricep is 3/5ths of your total arm(but looks even more than that due to how big and wide your long head gets)! CG bench press will help with any chest pressing movements geared towards a much stronger bench as well as puts those slabs of meat(as The Big Man would say)

??? Cable cross overs for tris?!?!

[Bio-Active]

Congrats BA!!

thanks buddy

[Splifton]

Alright I'd appreciate some of your guys' advice on how to properly structure a leg routine.

For the last year or so I have had my legs split up into two separate categories; quadriceps/hip flexors/adductors one day and hamstrings/gluteals/calves on the other day. I'm sure it probably sounds completely moronic, but for a period of time it did achieve it's success in getting my chicken runner's legs into something not so pathetic. Now I need to get it right as I try to slowly work into HIT. My only concern which lead to that type of set up is that I have a rather difficult time activating my quadriceps in back squats. My previous gym had a hack squat machine so it gave me a handicap and nullified my poor mind-muscle connection. Now I don't have one and I've been failing miserably. Having a day solely focused to mostly quadriceps and the rest was just hip therapy and increasing mobility.

I just recently recovered from a meniscus injury and I have been trying to slowly work in some light leg extensions and lunges. What should I do about my squats? I have yet to try out any front squats, but I'm planning on practicing to get the hang of those. Just had some difficulty with bar placement and rolling forward in the past. I'm very hamstring dominant on any squatting or pressing movement. I'm thinking I'm probably not setting something up right?

[Bodacious]

Well congrats Bod - your blue buddy(Productive)!!

Nice session there - make sure you throw in more compound movements especially for tris(CG bench is a must imho) lying tri ext palms facing(both are mass building ex's! Your tricep is 3/5ths of your total arm(but looks even more than that due to how big and wide your long head gets)! CG bench press will help with any chest pressing movements geared towards a much stronger bench as well as puts those slabs of meat(as The Big Man would say)

??? Cable cross overs for tris?!?!

Thanks Nach just seen that, heck yea.

I will add more in. CG bench next week also. The cable cross the body. Pretty much is with your arm in front of the body pulling the cable down. Arm is at 90 deg angle. With your forearm on stomach. Hope that makes sense.

Also going to add in the other movement you said. With DB's right?

Thanks for the advice man keep it coming! I am looking for anyway to get bigger,stronger and faster. Will use what you said.

[NACH3]

Thanks Nach just seen that, heck yea.

I will add more in. CG bench next week also. The cable cross the body. Pretty much is with your arm in front of the body pulling the cable down. Arm is at 90 deg angle. With your forearm on stomach. Hope that makes sense.

Also going to add in the other movement you said. With DB's right?

Thanks for the advice man keep it coming! I am looking for anyway to get bigger,stronger and faster. Will use what you said.

Yes it's with DBs - lying tri ext(palms facing - since Marcus mentioned this to me my tris have widened and just got bigger & fuller) you can even do it on a slight incline(1 notch up) it helps me with my shoulder...

[DCI]

What was meant to be chest yesterday turned into back and chest was done today.

Went to another gym today had proper heavy dbs. So set myself to hit a new pb on incline and flat db pressing. Was really happy to push the weight and expose my body to a new weight.

Did the usual warm ups and started with the heavy db pressing managed 8 reps hard fought and then the second set managed 6 reps was seriously hard did one drop was spent.

Then on flat with the new weight only squeezed out 4 reps was wrecked. So dropped back the weight and managed 8 reps with 2 negs and one drop set.

Then flies supersetted with kk side db crossovers.

[Bodacious]

Alright guys and gals where is everyone at tonight?? I need to see people killing the workouts. I need to read about the pain. Fxk lets get it...

Arms are still full from today. Legs, well they are pretty much fxked. I look like a cvnt walking around at work. tonight. That's okay though, as long as they grow. Trying to decide on what to hit tomorrow. Arms are going to be pretty sore I am thinking. So back will be out along with chest. Might give shoulders a go. We will see.

[almostgone]

Oh man, the debacle with the hacks and reverse hacks last night wrecked my legs. Very sore, but mobile. May possibly hit arms tomorrow. It depends on how well I recover.

[Bio-Active]

Oh man, the debacle with the hacks and reverse hacks last night wrecked my legs. Very sore, but mobile. May possibly hit arms tomorrow. It depends on how well I recover.

make sure to stretch those legs out

[Hazard]

Chicken tikka masala in a red curry sauce..... Served over rice. Came out great..... My plating skills aren't on par with Sfla tho.... Plus I'm only serving a 3yr old and my fiancé :-p

[Sfla80]

Chicken tikka masala in a red curry sauce..... Served over rice. Came out great..... My plating skills aren't on par with Sfla tho.... Plus I'm only serving a 3yr old and my fiancé :-p

That looks and sounds great....screw plating u r creative with dinner man. Might have to start asking you for ideas instead of the wife lol

[Sfla80]

Oh man, the debacle with the hacks and reverse hacks last night wrecked my legs. Very sore, but mobile. May possibly hit arms tomorrow. It depends on how well I recover.

Must have missed that....gonna have to check your session out. Probably 5 pages back by now.

[Bodacious]

Chicken tikka masala in a red curry sauce..... Served over rice. Came out great..... My plating skills aren't on par with Sfla tho.... Plus I'm only serving a 3yr old and my fiancé :-p

Damn man you can cook!!! You and Sfla are the sole reason I leave work at night and go home and eat before bed! LOL

[Hazard]

That looks and sounds great....screw plating u r creative with dinner man. Might have to start asking you for ideas instead of the wife lol

Lmao somethin just comes to me during the day and I'm not scared to try cooking anything. I LOVE cooking..... I really should have done something with that passion. I'm not refined though.....

Give you the same ingredients and you'll kill it haha

[Sfla80]

Lmao somethin just comes to me during the day and I'm not scared to try cooking anything. I LOVE cooking..... I really should have done something with that passion. I'm not refined though.....

Give you the same ingredients and you'll kill it haha

Yeah that's the thing with me....give me the idea I'll make. But my imagination isn't the best.

I would win Hells kitchen....but would not last first round in top chef. (If u watch any of those shows it should make sense)

[Hazard]

Yeah that's the thing with me....give me the idea I'll make. But my imagination isn't the best. I would win Hells kitchen....but would not last first round in top chef. (If u watch any of those shows it should make sense)

Lmao yup

What about chopped? Haha

I watch all this shit daily..... Love every aspect of it.

[Sfla80]

Lmao yup

What about chopped? Haha

I watch all this shit daily..... Love every aspect of it.

Chopped is hard as hell. ...they give u a crazy mix of ingredients.

My new favorite is master chef with home cooks. Especially kids version. But I think u need to audition for that man...seriously

[Hazard]

Chopped is hard as hell. ...they give u a crazy mix of ingredients. My new favorite is master chef with home cooks. Especially kids version. But I think u need to audition for that man...seriously

I LOVE master chef. I actually wanted to go on it lol. I'd get destroyed though..... I swear those cooks get better every week. Almost like they're given lessons while on the show. They just develop and get better every week.

[almostgone]

Must have missed that....gonna have to check your session out. Probably 5 pages back by now.

LOL, one page back. Post#28707, Sfla. I really let my ignorance shine.

[Fllifter]

What's the recipe for that red curry chicken haz?? Looks bomb.

[clarky.]

Morning guys and girls traps and delts are sore the day. Think it will be bi's the night so i will report back the night.

[DCI]

Morning Clarky im all kinds of sore lol

[marcus300]

Alright I'd appreciate some of your guys' advice on how to properly structure a leg routine.

For the last year or so I have had my legs split up into two separate categories; quadriceps/hip flexors/adductors one day and hamstrings/gluteals/calves on the other day. I'm sure it probably sounds completely moronic, but for a period of time it did achieve it's success in getting my chicken runner's legs into something not so pathetic. Now I need to get it right as I try to slowly work into HIT. My only concern which lead to that type of set up is that I have a rather difficult time activating my quadriceps in back squats. My previous gym had a hack squat machine so it gave me a handicap and nullified my poor mind-muscle connection. Now I don't have one and I've been failing miserably. Having a day solely focused to mostly quadriceps and the rest was just hip therapy and increasing mobility.

I just recently recovered from a meniscus injury and I have been trying to slowly work in some light leg extensions and lunges. What should I do about my squats? I have yet to try out any front squats, but I'm planning on practicing to get the hang of those. Just had some difficulty with bar placement and rolling forward in the past. I'm very hamstring dominant on any squatting or pressing movement. I'm thinking I'm probably not setting something up right?

Do you lock into your squats with bracing and breathing, is your pre squat set up on point?

These are extremely important if you want to make the most out of squating

[marcus300]

2 new monitors/staff who are HIT'ers lol

Nice one guys

really pleased for you

I will send you my bank details for payment later on xxx

[Bio-Active]

Good morning friends


Leg press 1 warm 2 working sets each set had pause reps at the peek contraction right into a drop

Smith machine squats same as above

Leg extensions

Leg curls

Wall sits one leg at a time to fail

I tried to do lunges but was to fried

20 minutes low intensity cardio..., really helped loosen up my legs but boy they are still super tight! Happy Wednesday

[DCI]

Great session bio gonna try that tomorrow

[Bio-Active]

Great session bio gonna try that tomorrow

Was crazy laying down for bit here just to get things calmed down. Still shaking from the session

[Hazard]

2 new monitors/staff who are HIT'ers lol Nice one guys really pleased for you I will send you my bank details for payment later on xxx

Lmfao

[DCI]

Was crazy laying down for bit here just to get things calmed down. Still shaking from the session

Love it. Im all kinds of sore today its insane

[NACH3]

Morning HIT'ers and fellow dungeoneers

Totally forgot to put my arm(pullback) lift from yesterday up LOL - wasn't anything to write home about - all to failure
1. DB curls
2w hitting higher end reps - I forget the reps and book is in the car
2. Preachers(arm hanging)
2w same as above
3. Hammers
2w
CG BENCH -
2w hitting higher end reps at failure(10-12)
Weighted dips
2w
Kickbacks
2w
All to failure nothing beyond

[Bodacious]

Morning guys/gals!! Nice sessions by everyone. Gets me fired up! Going in to hit chest this morning. Going to try and make it my best session to date on chest. Going to stick with DB, been using them for 5 weeks now.

PS
Is it weird first thing I do when I get up after fixing my cup of oats and coffee is get on here ...lol
If it is, well **** it. I don't want to be normal! I am different.

[Bio-Active]

Morning guys/gals!! Nice sessions by everyone. Gets me fired up! Going in to chest this morning. Going to try and make it my best session to date on chest. Going to stick with DB, been using them for 5 weeks now. PS Is it weird first thing I do when I get up after fixing my cup of oat and coffee is to get on here ...lol If it is, well **** it. I don't want to be normal! I am different.

get in there and tear it up man

[NACH3]

Morning guys/gals!! Nice sessions by everyone. Gets me fired up! Going in to hit chest this morning. Going to try and make it my best session to date on chest. Going to stick with DB, been using them for 5 weeks now.

PS
Is it weird first thing I do when I get up after fixing my cup of oats and coffee is get on here ...lol
If it is, well **** it. I don't want to be normal! I am different.

I believe most of us in here do this...

[Sfla80]

Morning guys/gals!! Nice sessions by everyone. Gets me fired up! Going in to hit chest this morning. Going to try and make it my best session to date on chest. Going to stick with DB, been using them for 5 weeks now.

PS
Is it weird first thing I do when I get up after fixing my cup of oats and coffee is get on here ...lol
If it is, well **** it. I don't want to be normal! I am different.

Same here well minus the oats. I get two cups coffee in before I eat lol

[Sfla80]

Back this morning

Wide grip pull down

Seated cg rows

Low pully hammer

High pully hammers

Dorian style deads

Hypers to finish.....

Ok finished the hypers, got extremely light headed. Then basically fell to one knee. Gave it 30secs to a min tried to stand back up....same thing dizziness and right back down. Found a seat and sat for 5 mins.

Any ideas? Hypers and all blood rushing to my head?

[NACH3]

Did you feel dizzy at all during the w/o Sfla? Of just at the end? Sometimes deads do this to me...

[Sfla80]

Did you feel dizzy at all during the w/o Sfla? Of just at the end? Sometimes deads do this to me...

Just at the end. I was thinking it was deads into the hypers.

I've gotten dizzy on both before....but never like this. I thought I was going down.