**Marcus's HIT Dungeon**

[NACH3]

Morning all

Chest is absolutely torched(it hurts to just move lol... No squeezing needed let alone move my arms) haha -- ad my arms are finally really dam sore - it's been a great two days and im hoping for legs today then a nice off day...

Have bada$$ day everyone!

[Bio-Active]

Good morning everyone nice work Nach

Chest is still torched from Sunday

Skull crushers

Incline db curls

Hammer strength tri push downs

Reverse curls

Rope pull downs

Preacher curls

30 minutes cardio and done!

[clarky.]

Hi guys just back from seeing the doc about my knee mri results. Good and bad the good news is the cartilage is fine the bad is it is a acl tear.
He said there is no need for surgery as my cartliage is fine so thats good be also said it could take up to six months to get better but its been about that if not more easy.

Anyway he asked if i wanted physio but i said no as i can't get off work.
I'll just have to watch what am doing with it no leg ex he said it puts to much strain on it.
Leg press deads and box squats are fine.

So that's it guys now i know what it was and i'll just watch what am doing.

[clarky.]

Shoulders and traps last night it was a good session

Seated db side raises 1 working 1 drop

db rev fly 1 working 1 drop. Bench

Seated press 1 working 1 drop

Rev fly cable 3 sets

Face pulls 3 sets

BB shrugs 3 heavy sets

Behind back shrugs 1 working DD

Shoulders have a dull ache and traps are fried the day. Think i'll do bi's the night so i'll report back then.
Oh av still not caught up on the thread yet guys i'll do it the night. Now back to work ffs lol.

[Bodacious]

Hi guys just back from seeing the doc about my knee mri results. Good and bad the good news is the cartilage is fine the bad is it is a acl tear.
He said there is no need for surgery as my cartliage is fine so thats good be also said it could take up to six months to get better but its been about that if not more easy.

Anyway he asked if i wanted physio but i said no as i can't get off work.
I'll just have to watch what am doing with it no leg ex he said it puts to much strain on it.
Leg press deads and box squats are fine.

So that's it guys now i know what it was and i'll just watch what am doing.

Like you said Clarky thats good new and bad. I am glad for you that it isn't an acl tear and you don't have to have surgery.

Be careful on it for sure. Do you wear any knew sleeves or anything when you do legs???

[Bodacious]

Clocking in fellas!!! Long night at work last night. Slept pretty good. Eating some oats and a cup of coffee gearing up to hit legs. Fvck yea!! Going to kill them.

Long day today for myself. Have family stuff I need to take care of.

Hopefully tomorrow my arm will be good to go. (Which I think it will be.) I will test it out for sure.

Side note... I have 19 more days till vacation and I can't wait. Also I weighed in at 244 yesterday morning!!!

[NACH3]

Hi guys just back from seeing the doc about my knee mri results. Good and bad the good news is the cartilage is fine the bad is it is a acl tear.
He said there is no need for surgery as my cartliage is fine so thats good be also said it could take up to six months to get better but its been about that if not more easy.

Anyway he asked if i wanted physio but i said no as i can't get off work.
I'll just have to watch what am doing with it no leg ex he said it puts to much strain on it.
Leg press deads and box squats are fine.

So that's it guys now i know what it was and i'll just watch what am doing.

At least you still have the cartilage!! That's very important... Glad there's to be no surgery!

[Sfla80]

X2 clarky...glad no surgery!!!

[Sfla80]

Back this morning

Wide grip pull downs. Dd

Tbar rows Dd

Low pull hammers

Standing lat pull downs.

Hypers.

Was a hell.of a session. Drenched in sweat. Had to take more time between a couple sets was winded.

[clarky.]

Did bi's earlier good session mixed it up a bit since on a pullback.

Standing db curls 1 working DD

Incline db curls 1 working 1 drop

Db preacher 3 sets + 3neg a side. Rep range 8-10

Drag curls 3 sets rep range 8-12

Cable curls 1 working DD

Cardio 1min

Done.
As i said i mixed it up a bit and am feeling good the now i might give it 1 more wk or so maybe lol then get back to it.

Right now i'll catch up on the thread.

[clarky.]

Morning Guy/gals!!

Slept pretty good last night. Drinking some coffee now and catching up on the thread. Going to go in and get some cardio and abs in.

The arm is doing somewhat better, still sore nowhere close to what it was. I am talking myself out of doing legs today, for one more day of rest for it. Will hit legs tomorrow more than likely. Hopefully by then it should be a okay.

My moms brother passed yesterday so I will be going to her house to spend sometime with her tomorrow. ( Guys this happened out of no where, heart attack. Healthy man and was only 54. I wasn't close to him but it hurts me to see my mom in the shape shes in. So tell your loved one's you love them because you never know.)

Enough of that.....

People always talking about how bad Mondays are...Fvck that I am going to fvck my Monday up. One day closer to my goals and being bigger then them.

Sorry to hear this bod.

[clarky.]

Nach,Haz,BG, bio,Sfla nice sessions guys.

[Bodacious]

Legs today... nothing to write about just pretty much hurting myself these days. Will post in another thread. I don't want to clog up the dungeon.

Great session guys!!!

[NACH3]

Legs

Squats
3 warm ups
3w(these were all heavy) DD(included same weight just 15sec then back at it) all ATG
Then burned out last set 12-15 boy did that hurt - in a really sick and twisted way
Leg press

3w non lock - these just burned and exploded w/blood(higher end reps 12-15+)

Weighted lunges - up and back(length of gym) Fvk me
2w

Not anything big but surely effective! Im loving this Spider attachment for Squats / can't say it enough(GAME CHANGER)!
Weights done in 30min -- was stronger today than last wk so I'll just keep
Easing into the squating making sure my form is dead nuts on!

[Sfla80]

Good news lol well some at least.

GP visit today....blood work came back great.

This time we only tested the issues that were high in the pervious past tests.

Numbers go 6 months ago/ 3months/ current (range)

Crwtinine 1.5 / 1.37 / 1.14 (.6-1.35)

Hemo n/a / 17.6 / 16.8 (due for bloods 2 weeks ago but been busy with baby an all)

CK (this is suprising) 444 / 396 / 215 (44-196) guess the less intensity during the workouts have helped.

Bad news will say tomorrow after confirming with cardiologist tomorrow.

Busy day tomorrow

Obgyn / cardio / pediatric lol....

[Igifuno]

Hi guys just back from seeing the doc about my knee mri results. Good and bad the good news is the cartilage is fine the bad is it is a acl tear. He said there is no need for surgery as my cartliage is fine so thats good be also said it could take up to six months to get better but its been about that if not more easy. Anyway he asked if i wanted physio but i said no as i can't get off work. I'll just have to watch what am doing with it no leg ex he said it puts to much strain on it. Leg press deads and box squats are fine. So that's it guys now i know what it was and i'll just watch what am doing.

Damn clarky. Glad you know what it is now. It will be helpful in the effort to heal. Also great that the cartilage is in good shape. All the best man.

[NACH3]

Good news lol well some at least.
GP visit today....blood work came back great.
This time we only tested the issues that were high in the pervious past tests.
Numbers go 6 months ago/ 3months/ current (range)
Crwtinine 1.5 / 1.37 / 1.14 (.6-1.35)
Hemo n/a / 17.6 / 16.8 (due for bloods 2 weeks ago but been busy with baby an all)
CK (this is suprising) 444 / 396 / 215 (44-196) guess the less intensity during the workouts have helped.
Bad news will say tomorrow after confirming with cardiologist tomorrow.
Busy day tomorrow
Obgyn / cardio / pediatric lol....

That's great Sfla! Everything your doing is working - keep doing it man, and don't try and push it now(only saying that b/c it's probly something I might've considered myself .... GL with tomorrow, too! We'll be thinkin of youse!

[Bodacious]

Good news lol well some at least.

GP visit today....blood work came back great.

This time we only tested the issues that were high in the pervious past tests.

Numbers go 6 months ago/ 3months/ current (range)

Crwtinine 1.5 / 1.37 / 1.14 (.6-1.35)

Hemo n/a / 17.6 / 16.8 (due for bloods 2 weeks ago but been busy with baby an all)

CK (this is suprising) 444 / 396 / 215 (44-196) guess the less intensity during the workouts have helped.

Bad news will say tomorrow after confirming with cardiologist tomorrow.

Busy day tomorrow

Obgyn / cardio / pediatric lol....

Good luck man!! I am glad you know what it is.

[Bodacious]

Long day guys!!!

Back still hurts, arm still sore... Legs are nice a tired though..lol...

Just got home from the funeral stuff. Going to bed and hopefully get some rest.

[NACH3]

Long day guys!!!

Back still hurts, arm still sore... Legs are nice a tired though..lol...

Just got home from the funeral stuff. Going to bed and hopefully get some rest.

Rest up Bod - tomorrow is a new day!

[Bio-Active]

Long day guys!!! Back still hurts, arm still sore... Legs are nice a tired though..lol... Just got home from the funeral stuff. Going to bed and hopefully get some rest.

get some rest buddy

[almostgone]

Back this morning

Wide grip pull downs. Dd

Tbar rows Dd

Low pull hammers

Standing lat pull downs.

Hypers.

Was a hell.of a session. Drenched in sweat. Had to take more time between a couple sets was winded.

When's your appointment, Sfla?

Edit: Just read a little further into the thread. Please let us know how that goes.

[almostgone]

Hi guys just back from seeing the doc about my knee mri results. Good and bad the good news is the cartilage is fine the bad is it is a acl tear.
He said there is no need for surgery as my cartliage is fine so thats good be also said it could take up to six months to get better but its been about that if not more easy.

Anyway he asked if i wanted physio but i said no as i can't get off work.
I'll just have to watch what am doing with it no leg ex he said it puts to much strain on it.
Leg press deads and box squats are fine.

So that's it guys now i know what it was and i'll just watch what am doing.

Sounds like.it will take.some.time, but it is.something you can work around without causing any damage. That's f-in good news, Clarky. Glad to hear it!

[almostgone]

Legs today... nothing to write about just pretty much hurting myself these days. Will post in another thread. I don't want to clog up the dungeon.

Great session guys!!!

You won't clog up the thread. Injuries and health issues are part of lifting. If you're piling up injuries, it is time to pull back/deload for a bit.

[Hazard]

Ok so I received some pm's regarding training. Specifically back and chest. Marcus has been the teacher here and before I say anything at all I have to thank him for pushing me in the direction I went. He's a great example of the old saying "Lead by example" - the guy is a monster and has built that mass using the method he learned and now preaches to others. As I've said before.... HIT is easy to grasp in your head. You can read about it and understand what you have to do. It's the part of actually applying it that's difficult. Most people THINK they know true positive failure..... But most haven't even nicked its surface. Maybe you've come close..... But you haven't had that person there to push you or you let that last rep go believing you couldn't do another when reality says you could have and should have. Your body WILL ALWAYS look for the easy route. Losing form or giving up, etc. it's natural.... And we hate natural right? LMAOOO so fight it.

No one person can read about HIT style training today and then fully apply it and completely get it in a month. It takes a long time to really get. I don't want this to be a "father/son" type lecture. "Listen to me son. I've been there and know what I'm talking about" I'm telling you right now that I HAVE reached failure (with a professional coach) and have gone past it. I can also tell you that I'm having a difficult time reaching it on my own. Some days are better than others..... But even still IM LEARNING. the important thing here though, as kel has said, is that we all TRY. We're putting in as much as we can. Giving it hell.....

The reason I bring this up is not to discourage you..... But rather to motivate you to get that last fvcking rep. The one rep where your scared the bar will fall on your face..... That rep that hurts so bad it almost brings a tear to your eye..... Yup..... That's usually the one your brain has said "enough is enough. We've done enough to stimulate growth" and I'm here to tell you..... It's not. You wanna be a beast? FVCKING TRAIN LIKE ONE!

[Hazard]

Back day as was explained by my coach

Warm up on lat pull downs. You don't need a wide grip. Shoulder width is good. You want to lean slightly back with your arms fully extended. Adjust the seat so you feel your lats stretching. Keep your shoulders down and pop that chest out. You shouldn't feel the movement in your traps at all. Build that mind muscle connection with your lats.

- hammer strength pull downs

Adjust the seat so you get a full intense stretch in the lats. Shoulders up near your damn ears. The stretch should almost hurt. Start pulling down but when you do, drop your shoulders and pop your chest. As you're bringing the grips down you want to keep your elbows as close to your body as possible. About half way through the rep you will lean back slightly.....

All this HAS to go on to properly work the muscle fully. Again..... Keep the shoulders down and chest up - keep the focus on the lats and NOT the traps!

- Double dumbells bent over rows

This movement is awkward as shit. Why do both at the same time you ask? It prevents you from twisting. You're forced to stay straight. When you do dumbell rows on a bench in willing to bet my life that you're twisting at the top. It's damned near impossible to stay straight.

You hold the dumbells like you would a bar for rows. Hands shoulder width. Feet will be close together - almost touching. The pivot point will be your hips. Your knees are bent but they don't straighten or bend anymore during the movement. You bend so the dumbells come to your shins. You then begin to pivot back up while rowing the dumbells back as close to your body as possible. You will end in the hammer grip position. As you are bringing them back you have to keep your shoulders pinned down and your chest up! This is key! Once again..... The movement should be felt all in the lats and nothing in the center of your back. Your lower back will get tight with this one.

That's it! 3 working sets of each and I hit the floor in agony. You have to figure out your own weight and then play with drop sets for the double dumbells rows. You won't get any forced or negative reps with these tho but as the coach stated..... They won't be necessary!

Thanks to those who ask questions. I love to answer them as best as I can. I'm not expert.... Far from it but I love the sport and don't mind helping at all. Pay it forward.....

[NACH3]

Well said, Haz! Great posts... Nothing but pure fvkin motivation!

I've done the double DB row b4 but definitely used too much weight... What'd his/your take in BB bent over rows? You alternating etc - plus, I'm learning dropping the weight and doing it strictly and slower is much more PAINFUL! and stimulating to the muscle - the squeeze and holds too...

[Hazard]

Well said, Haz! Great posts... Nothing but pure fvkin motivation! I've done the double DB row b4 but definitely used too much weight... What'd his/your take in BB bent over rows? You alternating etc - plus, I'm learning dropping the weight and doing it strictly and slower is much more PAINFUL! and stimulating to the muscle - the squeeze and holds too...

You can get a rotation and get the arms tight to the body with the dumbells.

I liked barbell rows too..... If I do them again it's with feet almost touching. Keep em close. Lower the bar to the shins and then perform the row with the shoulders dropped, chest out, and arms tight to the body. The underhand grip probably lends itself to a tight form row.

I don't rotate on the double dumbells rows. Do them like a barbell win with the arm twist to end up in a hammer position.

SLOW SLOW SLOW reps! This is important. Get the increased numbers/weights outa your head now. As was explained to me..... Once your form is spot on.... The weights will explode. Why do 12 fast reps when you can keep it slow and controlled, keep all the tension on the muscle, and use a lighter weight...... While reaching the same point in only 8 reps.

If you guys take anything away from my last few posts..... Let it be this.....

I DONT CARE IF YOU'RE STRONGER THAN ME. ALL THAT MATTERS IS THAT I LOOK STRONGER THAN YOU

bodybuilding isn't necessarily a strength race..... But the strength does come with proper form!

[marcus300]

Sorry guys for not posting I am so busy,

Not been reading much but what I have read it sounds like you haven't changed thi9s thread into some volume shit training lol good job guys

I am doing ok but got some health issues still, trust me cycling and heavy training all your life isn't good for your long term health. That might be a bit harsh so I will change the cycling part, if you have cycled as heavy and harsh as me its not good for you when your an old man.

To top all the above I had stomach problems and I am becoming very close to a normal man

I must be doing 50% effort in the gym which is more than anyone normal but not good for my size, its what keeps me thick and dense so at the moment its dropping off me- fuker!!

Will try and catch up soon

[Hazard]

Sorry guys for not posting I am so busy, Not been reading much but what I have read it sounds like you haven't changed thi9s thread into some volume shit training lol good job guys I am doing ok but got some health issues still, trust me cycling and heavy training all your life isn't good for your long term health. That might be a bit harsh so I will change the cycling part, if you have cycled as heavy and harsh as me its not good for you when your an old man. To top all the above I had stomach problems and I am becoming very close to a normal man I must be doing 50% effort in the gym which is more than anyone normal but not good for my size, its what keeps me thick and dense so at the moment its dropping off me- fuker!! Will try and catch up soon

Get well big man! I've had some serious personal shit happen this week and I'm still dealing with it. Will be until the weekend is over probably. I'm not on as much but still trying to check in and help when I can.

[marcus300]

Get well big man! I've had some serious personal shit happen this week and I'm still dealing with it. Will be until the weekend is over probably. I'm not on as much but still trying to check in and help when I can.

and to top all this mate, I had some cvnt front me up in a road rage incident. I am so mad and angry I cant describe how I feel inside. I can't get involved in things like this I just cant but it took everything I had to stay calm in this type of situation.

Hope things work out Haz

[Igifuno]

- Double dumbells bent over rows This movement is awkward as shit. Why do both at the same time you ask? It prevents you from twisting. You're forced to stay straight. When you do dumbell rows on a bench in willing to bet my life that you're twisting at the top. It's damned near impossible to stay straight. You hold the dumbells like you would a bar for rows. Hands shoulder width. Feet will be close together - almost touching. The pivot point will be your hips. Your knees are bent but they don't straighten or bend anymore during the movement. You bend so the dumbells come to your shins. You then begin to pivot back up while rowing the dumbells back as close to your body as possible. You will end in the hammer grip position. As you are bringing them back you have to keep your shoulders pinned down and your chest up! This is key! Once again..... The movement should be felt all in the lats and nothing in the center of your back. Your lower back will get tight with this one. That's it!

After the session last week, Haz went over some back movements and finally got to try them today. The db bent over rows were nothing short of excruciating, and the deep, deep pain that set in and would NOT go away was incredible. I intended to finish off with some double rope lat pull downs and my was so pumped I could barely do it. Went over to do a bike for 20 mins and was so fatigued holding myself up.

It was right around then I sent a "thank you" to Haz for the immense pain I was experiencing.

Great posts Haz and hang in there with what you've got going on. All the best

[Igifuno]

and to top all this mate, I had some cvnt front me up in a road rage incident. I am so mad and angry I cant describe how I feel inside. I can't get involved in things like this I just cant but it took everything I had to stay calm in this type of situation. Hope things work out Haz

Good thing for the other guy you stayed calm. Get better man and we're holding it down for you in here. Hope the stomach gets well.. Stomach issues can be awful and I know what you're going through isn't fun.

Besides, 50% of your effort is still more than many can give at 110%. Keep doing what you can brother.

[clarky.]

Morning guys and girls bi's are a wee bit sore this morning so good stuff am running late again guys lol so i'll catch up on the thread later.

[Hazard]

and to top all this mate, I had some cvnt front me up in a road rage incident. I am so mad and angry I cant describe how I feel inside. I can't get involved in things like this I just cant but it took everything I had to stay calm in this type of situation. Hope things work out Haz

A member of our family was killed..... Maliciously. My fiancé is distraught. Last night I had my neighbor and his wife knock on my door. They were pissed about a tire tread in their grass. One of my friends has a car in my driveway with a broken axel. It'll be fixed shortly but to get my car out I had no choice but to drive partially on their grass.

So they knock on my door and start going off. I inform them that I've been away for 3 weeks and we just found out about a death in the family and his wife goes "I don't want to hear your excuses"

Man..... I almost lost it. I almost slapped her right off my porch lol. That feeling was there and I had to get rid of them quickly. I ended the conversation and told them to go fvck themselves. Neighbor status: fvcked haha

[almostgone]

and to top all this mate, I had some cvnt front me up in a road rage incident. I am so mad and angry I cant describe how I feel inside. I can't get involved in things like this I just cant but it took everything I had to stay calm in this type of situation.

Hope things work out Haz

Must be that time of year. Had a dumb@ss pull out in front of me on the way to work last night. Saw him pull into a gas station afterwards and REALLY had to resist the urge to go tear off his head and shit down his neck. Of course, the idiot is messing with his phone when he pulled out in front of me.

[marcus300]

Good thing for the other guy you stayed calm. Get better man and we're holding it down for you in here. Hope the stomach gets well.. Stomach issues can be awful and I know what you're going through isn't fun.

Besides, 50% of your effort is still more than many can give at 110%. Keep doing what you can brother.

Ive been angry within myself for 24 hours now, just trained and used it.

A member of our family was killed..... Maliciously. My fiancé is distraught. Last night I had my neighbor and his wife knock on my door. They were pissed about a tire tread in their grass. One of my friends has a car in my driveway with a broken axel. It'll be fixed shortly but to get my car out I had no choice but to drive partially on their grass.

So they knock on my door and start going off. I inform them that I've been away for 3 weeks and we just found out about a death in the family and his wife goes "I don't want to hear your excuses"

Man..... I almost lost it. I almost slapped her right off my porch lol. That feeling was there and I had to get rid of them quickly. I ended the conversation and told them to go fvck themselves. Neighbor status: fvcked haha

Sorry to hear that Haz, there are some sick fuks around I am surrounded by them.

Must be that time of year. Had a dumb@ss pull out in front of me on the way to work last night. Saw him pull into a gas station afterwards and REALLY had to resist the urge to go tear off his head and shit down his neck. Of course, the idiot is messing with his phone when he pulled out in front of me.

I had to brace his hands when they were coming through my window and I calmly said think again cvnt. Just a dickhead but had balls lol

[DCI]

Jaysus I miss a few days everything happens.

Sorry to hear about your family member Haz.

Marcus road rage incidents are too regular been there nothing harder than trying to hold yourself from not ripping some fkcers head off.

De load this week. And I am thinking of continuing it onto the new year. I feel just wrecked from training and life in general. Gains are staying steady and I am happy with what I got at the moment.

The new year I am moving gym to closer to me and will be training on my own again so will adapt to Kel Kel's style of training more dropsets and rp I think to get growth going again.

Might throw in a cycle too been off for 2 years nearly now.

[Bio-Active]

Hit legs today trying to keep legs and chest pretty split up as I am just exhausted after either training session

Squats right into super set leg press... One feel and two working sets

Leg press feet close superset leg extensions same as above

Leg curls

Lunges and I am spent. 30 minutes cardio low intensity just to loosen up my legs. Happy Wednesday everyone

[NACH3]

Morning dungeoneers!

Sorry to hear about that Marcus & Haz! Just the other day I had a road rage(well an a$$hole) yapping next to me... Hearing this just makes me realize I can't react the way I did(stopped in the middle of the road jumped out the car to a cvnt speeding away) it took me everything I had not to throw a metal carhart thermos thru his window... But it's so not worth it/yet so hard sometimes not to want to really cause some damage to someone. I'm glad it turned out the way it did Big Man...

So finally my arms are absolutely fried(way worse then yesterday) so now chest arms legs are real sore, I'm loving it! MMC is on point and I'm pushing past what I did before(slow full reps with partials and 1/4s till you can't move the weight(the biggest difference has been the mind set)! I know... it's brought up all the time.... But it's what causes us to stop before failure! Get locked in... And bust your ass to get there...