**Marcus's HIT Dungeon**

[NACH3]

Says the freak of nature himself.

I definitely don't have great genetics, and never did go too heavy on traps, and mine are pretty good as well. Like bio said, I hold the rep at the top on all trap movements which seems to do the trick. If I go too heavy, I always seem to pull something in my neck or lower trap. Did it last week with the 100's and wondered why the hell I picked them up afterward lol.

I like the hold at the top too - but I like going heavy - but I'm not sure - and I'm still debating the weight or peak holds - but I'm not sure if it's holding it or weight - I'm saying holding at peak if contraction for 3-5s each/rep has given me more compliments....

[Bodacious]

Coming from the guy who does no cardio and is a genetic freak! . What do you shrug Kel(working set weight), And how do you do them - higher volume/lower reps?

Right.... Would love to have this man's genetics...lol

[Igifuno]

Peanut butter cookie synths 6 is the best tasting shake known to man, and splendid with a shot of coffee (what do you call that again, AG?).

That is all.

Oh, one more thing, I hate taking a sh*t with my shirt on.

Now, that is all..

[clarky.]

I like the hold at the top too - but I like going heavy - but I'm not sure - and I'm still debating the weight or peak holds - but I'm not sure if it's holding it or weight - I'm saying holding at peak if contraction for 3-5s each/rep has given me more compliments....

X2 nach i try and get the weight up every wk just like any other exercise and i hold at the top for 5sec if i can. My traps are growing good so just like you said either because its heavy or the hold but i like heavy.

[NACH3]

X2 nach i try and get the weight up every wk just like any other exercise and i hold at the top for 5sec if i can. My traps are growing good so just like you said either because its heavy or the hold but i like heavy.

I agree it's working so I'm sticking with it lol - im sure it's both! We're overloading the muscle and holding the contraction on each rep... Plus after reg and behind back shrugs, I go to DBs and drop from 120-70(avg 10lb drop so 3-4 very slow reps and holding those contractions - after the first working set w/the big bells and get a decent a decent amount(8-12 depending) and just try and really slow it down...

Hey Clarky - do you use a wider grip to get more height with the barbell or use both narrow and wide?

[kelkel]

Coming from the guy who does no cardio and is a genetic freak! . What do you shrug Kel(working set weight), And how do you do them - higher volume/lower reps?

405 would be the minimum on up to 495. Higher reps, around 12-15 for 405 and about half that for the next plate up.

[Hazard]

405 would be the minimum on up to 495. Higher reps, around 12-15 for 405 and about half that for the next plate up.

Jesus Christ man..... Idunno if I could shrug that lol. I normally do between 225-275 for front and rear barbell shrugs. I focus a lot on mind muscle and the squeeze at the top. I can't go any heavier without sacrificing form. You're an animal lol

[kelkel]

Oh, one more thing, I hate taking a sh*t with my shirt on.

Now, that is all..

https://www.youtube.com/watch?v=9copjcVRZ64

[Bio-Active]

405 would be the minimum on up to 495. Higher reps, around 12-15 for 405 and about half that for the next plate up.

I used to do that with the straps. One thing about this game is figuring out what works best for YOURSELF. At the end of the day as long as we are tearing the tissue we need to stimulate growth you did a great job

[kelkel]

Jesus Christ man..... Idunno if I could shrug that lol. I normally do between 225-275 for front and rear barbell shrugs. I focus a lot on mind muscle and the squeeze at the top. I can't go any heavier without sacrificing form. You're an animal lol

It's not that bad. I've been doing this much longer than most here. Back and legs are where I'm strongest. You guys would crush me on chest. But that is accurate weight & reps for shrugs. Hell, set one is 315. Don't really need to warm up much as I do them at the end of back work. When it's cranked above 405 there's not much (if any) pause at the top. Not possible.

[MrFreshmaker]

https://www.youtube.com/watch?v=9copjcVRZ64

He has gynecomastia lol

[kelkel]

I used to do that with the straps. One thing about this game is figuring out what works best for YOURSELF. At the end of the day as long as we are tearing the tissue we need to stimulate growth you did a great job

Absolutely. It's kinda how I evolved into HIT years and years ago. Multiple sets of heavy squats were to the point that my lower back was just as sore as my quads so I started doing less and got the the point of one heavy, balls out set. I started making progress and slowly implemented it to other body parts. Lost all my work-out partners back then due to it. Their loss.

[Bio-Active]

Absolutely. It's kinda how I evolved into HIT years and years ago. Multiple sets of heavy squats were to the point that my lower back was just as sore as my quads so I started doing less and got the the point of one heavy, balls out set. I started making progress and slowly implemented it to other body parts. Lost all my work-out partners back then due to it. Their loss.

I feel the same brother. I had many training partners over the years and at this point they just can't keep up. Would be nice to find one at the same level but reality is that it's not likely

[kelkel]

I feel the same brother. I had many training partners over the years and at this point they just can't keep up. Would be nice to find one at the same level but reality is that it's not likely

I don't think I have the patience for a gym anymore. There's one about a mile or so from my house and I keep saying I'm going to try it but don't. Hell, my insurance even pays for it.

[Bio-Active]

I don't think I have the patience for a gym anymore. There's one about a mile or so from my house and I keep saying I'm going to try it but don't. Hell, my insurance even pays for it.

ya I get in there early enough that nobody gets in my way

[almostgone]

Peanut butter cookie synths 6 is the best tasting shake known to man, and splendid with a shot of coffee (what do you call that again, AG?).

That is all.

Oh, one more thing, I hate taking a sh*t with my shirt on.

Now, that is all..

Ah the coffee laced Marcus style shake. Highly recommended!

[almostgone]

I don't think I have the patience for a gym anymore. There's one about a mile or so from my house and I keep saying I'm going to try it but don't. Hell, my insurance even pays for it.

Same here, except work only pays for ~ 40%. I would have a rough time putting up with people that think lifting is a spectator sport.

[almostgone]

405 would be the minimum on up to 495. Higher reps, around 12-15 for 405 and about half that for the next plate up.

Fvvvvck! Seriously? I'll never post up any of my working weights. Too embarrassed.

[almostgone]

Drinking a Marcus style shake before heading to the shop to work on chest. Really don't feel like going to work tonight, hope I can get out of there a few hours early.

[Igifuno]

Ah the coffee laced Marcus style shake. Highly recommended!

But what did you call the measure of coffee that is put into the shake? It wasn't a "shot", it was something else I don't remember.

[Igifuno]

He has gynecomastia lol

Poor George.

Chest has a nice deep pain from yesterday and already feeling the fatigue in the legs from today. Cooking a flank steak dinner marinated with garlic/ginger/salt/pepper/rice wine vinegar and EVOO with a papaya salad.

Looking forward to back tomorrow. Next week will be tough getting in so I may try to do arms as well while I'm there.

[almostgone]

But what did you call the measure of coffee that is put into the shake? It wasn't a "shot", it was something else I don't remember.

Marcus suggests 3 lots. I go with 3 Tbs. of instant coffee. I'm off to the shop in a bit. I've worked lots of hours this week, and am not going in until midnight or so. Spend a few minutes with the wife and my boy before I go lift.

[Igifuno]

Marcus suggests 3 lots. I go with 3 Tbs. of instant coffee. I'm off to the shop in a bit. I've worked lots of hours this week, and am not going in until midnight or so. Spend a few minutes with the wife and my boy before I go lift.

Lots! That's it.

Enjoy the time with the fam AG.

[almostgone]

Lots! That's it.

Enjoy the time with the fam AG.

I am, Igi. Currently have 270+ lbs of English mastiff in my lap and nose prints all over my phone.

[Igifuno]

I am, Igi. Currently have 270+ lbs of English mastiff in my lap and nose prints all over my phone.

Sounds grand. My guy thinks he's a lapdog at about 100 lbs, can't imagine 270.

[DCI]

I'm on the other end of being drunk. The reflective side of it. Listening to Everlast smoking a cigar at a stupid hour of the atlantic to all ye big fcking americans with knowledge for daýs.

I would first like to thank Marcus for many reasons. And kel kel for his help on the PM's I have sent him over the years ye two big fckers have a big ole steak on me. I have to say thanks also to my Scottish brother Clarky just cos hes a celtic cnut like me.

I ave to say many thanks to nach the honestly most improved fcker for gains and pushing us all.

And to AG for his apprication of welding and fabbig metal and being a metal monster like me.

And to the biggest and most itairish fcker igi. We will train together and surprise each soon.

To sfla for just being a straight up G and bio for being that big cvnt that know his shit and is a beast repping for us all. Between us all we would have a serious night out and frighten a restaurant outta food haha. Ye are alll my brothers from across the world one thing that has made a smaller and better place is the internet

And to anyone I missed ye are a big bunch of cvnts worthy of posting in this thread.

[Igifuno]

I'm on the other end of being drunk. The reflective side of it. Listening to Everlast smoking a cigar at a stupid hour of the atlantic to all ye big fcking americans with knowledge for daýs. I would first like to thank Marcus for many reasons. And kel kel for his help on the PM's I have sent him over the years ye two big fckers have a big ole steak on me. I have to say thanks also to my Scottish brother Clarky just cos hes a celtic cnut like me. I ave to say many thanks to nach the honestly most improved fcker for gains and pushing us all. And to AG for his apprication of welding and fabbig metal and being a metal monster like me. And to the biggest and most itairish fcker igi. We will train together and surprise each soon. To sfla for just being a straight up G and bio for being that big cvnt that know his shit and is a beast repping for us all. Between us all we would have a serious night out and frighten a restaurant outta food haha. Ye are alll my brothers from across the world one thing that has made a smaller and better place is the internet And to anyone I missed ye are a big bunch of cvnts worthy of posting in this thread.

Aaaaaaaah we love ya DCI, ya big Irish cvnt!!! I'm having a devils cut myself right now and it's a little tipsy.

[DCI]

Aaaaaaaah we love ya DCI, ya big Irish cvnt!!! I'm having a devils cut myself right now and it's a little tipsy.

i didn't mean it like that lol. But just wanted to say thank you ye all. Sometimes it can get lost the significance of this thread and its contibutors on how it helps many ways so many more than just lifting weights

[almostgone]

On a breakdown at work, but will post up my lift here in a bit.

[Igifuno]

i didn't mean it like that lol. But just wanted to say thank you ye all. Sometimes it can get lost the significance of this thread and its contibutors on how it helps many ways so many more than just lifting weights

I hear you brother.. It's all good and I agree.

[DCI]

I hear you brother.. It's all good and I agree.

Word fcker word

[Hazard]

I'm on the other end of being drunk. The reflective side of it. Listening to Everlast smoking a cigar at a stupid hour of the atlantic to all ye big fcking americans with knowledge for daýs. I would first like to thank Marcus for many reasons. And kel kel for his help on the PM's I have sent him over the years ye two big fckers have a big ole steak on me. I have to say thanks also to my Scottish brother Clarky just cos hes a celtic cnut like me. I ave to say many thanks to nach the honestly most improved fcker for gains and pushing us all. And to AG for his apprication of welding and fabbig metal and being a metal monster like me. And to the biggest and most itairish fcker igi. We will train together and surprise each soon. To sfla for just being a straight up G and bio for being that big cvnt that know his shit and is a beast repping for us all. Between us all we would have a serious night out and frighten a restaurant outta food haha. Ye are alll my brothers from across the world one thing that has made a smaller and better place is the internet And to anyone I missed ye are a big bunch of cvnts worthy of posting in this thread.

nominated for ban..... Sorta feel left out

[almostgone]

Well, I always try to go wide open on my lifts, but tonight I gave it the extra "fvck all" as Marcus says. A couple of new weights and extra reps vs. last.time. Feeling very good at the moment.

RC exercises and broomstick stretches

Incline flyes- 2 w/u,Work-7, drop,2+,drop,2+,drop,2+
Incline press- 2 w/u, Work- 7, drop,3+, drop, 3+.New weight.
Flat flyes- 2 w/u, Work-3+,drop,3+, drop,2+,drop,3+. New weight.
Flat press- 1 w/u, Work-6,drop,2+,drop,3+,drop,3+.
Wrist curls with a dry bar- 1 set palms up to failure and 1 sets palms down to failure.

Sh!t guys, forgot to post up my time. 31 minutes not including RC exercises and broomstick stretches.

[Igifuno]

Lol.. You on the road yet Haz? Safe travels man. You have along drive ahead of you.

[Hazard]

Lol.. You on the road yet Haz? Safe travels man. You have along drive ahead of you.

hittin the road right now lol

[Igifuno]

hittin the road right now lol

Stay awake and get there safe man. Enjoy the vaca!

[Igifuno]

Well, I always try to go wide open on my lifts, but tonight I gave it the extra "fvck all" as Marcus says. A couple of new weights and extra reps vs. last.time. Feeling very good at the moment. RC exercises and broomstick stretches Incline flyes- 2 w/u,Work-7, drop,2+,drop,2+,drop,2+ Incline press- 2 w/u, Work- 7, drop,3+, drop, 3+.New weight. Flat flyes- 2 w/u, Work-3+,drop,3+, drop,2+,drop,3+. New weight. Flat press- 1 w/u, Work-6,drop,2+,drop,3+,drop,3+. Wrist curls with a dry bar- 1 set palms up to failure and 1 sets palms down to failure.

Whew that sounds intense. Fires me up. Hitting back tomorrow. Up late man just got done with a budget. Couple more to go.

Congrats on the new incline and fly weight!

[Dpyle]

2 sessions down this week pretty standard as far as movements but steadily adding weight or reps each session. Chest was last night and by the end it was so spent I couldn't even flex for a decent side chest pose. Just finished this weeks back session and its wrecked. Got 2 more days to finish this training cycle and I'm feeling good.

The new work schedule seems to be going fairly well but 4 days straight training is a little difficult. The only upside to it is my 4 training days are my days off work so I can go as soon as I feel fed and rested enough to hit it hard rather than having to push myself into the gym because it's the only time I have available.

[clarky.]

I agree it's working so I'm sticking with it lol - im sure it's both! We're overloading the muscle and holding the contraction on each rep... Plus after reg and behind back shrugs, I go to DBs and drop from 120-70(avg 10lb drop so 3-4 very slow reps and holding those contractions - after the first working set w/the big bells and get a decent a decent amount(8-12 depending) and just try and really slow it down...

Hey Clarky - do you use a wider grip to get more height with the barbell or use both narrow and wide?

I use a shoulder width on BB and a wider grip on behind the back BB. It working good for me so far nach.
I never used to to behind the back shrugs nach it was kel that got me on to them and they are great.
Funny though since i started doing them months ago my trap are growing good so i just keep doing what i do. Heavy up the weight when i can hold the contraction at the top and do drops sets and front and behind back shrugs.

[clarky.]

Well, I always try to go wide open on my lifts, but tonight I gave it the extra "fvck all" as Marcus says. A couple of new weights and extra reps vs. last.time. Feeling very good at the moment.

RC exercises and broomstick stretches

Incline flyes- 2 w/u,Work-7, drop,2+,drop,2+,drop,2+
Incline press- 2 w/u, Work- 7, drop,3+, drop, 3+.New weight.
Flat flyes- 2 w/u, Work-3+,drop,3+, drop,2+,drop,3+. New weight.
Flat press- 1 w/u, Work-6,drop,2+,drop,3+,drop,3+.
Wrist curls with a dry bar- 1 set palms up to failure and 1 sets palms down to failure.

Sh!t guys, forgot to post up my time. 31 minutes not including RC exercises and broomstick stretches.

Nice session mate.