**Marcus's HIT Dungeon**

[Sfla80]

So for someone with no shoulder issues at all (knock on wood)

Do you guys still suggest no heavy presses?

[Bio-Active]

So for someone with no shoulder issues at all (knock on wood) Do you guys still suggest no heavy presses?

I wouldn't like I said before the front delts get plenty of work from incline press

[novastepp]

I wouldn't like I said before the front delts get plenty of work from incline press

and I agree. It is hard to abandon an idea that you see so many guys doing, but I think there are better ways to hit the delts.

[Sfla80]

OK bio and nova.

Bio when's ur next shoulder day.

Going to pay attention to your routine

[Bio-Active]

OK bio and nova. Bio when's ur next shoulder day. Going to pay attention to your routine

next Thursday I will work them

[kelkel]

I'm still alive but busy as fuk

Well shit, I sent flowers.

[marcus300]

Well shit, I sent flowers.

Sh1t, your arm just sent me into an even deeper depression

what a cvnt of a trick

xx

[BG]

Well shit, I sent flowers.

I was checking the obitchuaries.

[kelkel]

I was checking the obitchuaries.

Hysterical.

[almostgone]

Yup brother, they get me every time, no matter what. I think this new set up is going to work well. I messed up last night and took to much syrup, rolled around all night itching my skin off, didnt sleep and have a drug hang over. Luckily my boss closed shop today, so Im eating and sleeping. I have feeling the gym is going to be closed because of the snow.

That stuff does me the same way. Believe the Dr. scripts it as Benylin suspension w/ codeine. It works really well, but for me there's a fine line between relieving the symptoms and making me sweat like a madman and feel hungover.
Take advantage of the time off and get you some good, solid, rest.

[almostgone]

Just woke.up.to eat a quick meal and thought I would see what you day shift guys are doing. Going back to sleep for a couple of hours and then will be hitting arms before going to work.

[RaginCajun]

Just woke.up.to eat a quick meal and thought I would see what you day shift guys are doing. Going back to sleep for a couple of hours and then will be hitting arms before going to work.

rest well AG!

[NACH3]

Back
Stretching rolling abs more stretching(static & dynamic)

Slightly Higher end reps today but still heavy

Straight arm pull downs w/rope attach
3 warm ups higher reps to get blood flowing
2 feelers 2w(same weight)15/12 DD 7/4

BB Bent over Rows
3 warm ups 1 feeler -- slower and controlled hitting static hold for 1+sec = slow tempo
1w(225 moderately light) 8-10 TD 6-3+ dropped 5 FVKING on fire

T-Bar Rows - CG
Pyramided up(so 2 warm ups at 10+) then to 4plates+ 25# 6/ drop 3 drop 3

One arm DB rows
2 warm ups/feelers (these are killing me lol) 2w 10/8ish dame weight

Rev flys DBsno seated row cable machine
3w higher reps 8-12 holding top of contraction for 3sec
S/S'd with high row TRX(for mobility) and supermans for upper back -- it's all I had but was a good change of pace(well kept it more intense)

Deads w/Fat bar -- S/S'd w/weighted hypers FVK me this was brutal
2w no rest until no movement was happening

Weights done in 42min very intense... Was a bit different since not having what I was used to but again a good session and was shifting some nice weight for some higher reps today - this going higher rep range/S-Sing/pre-exhausting/heavy and heavy compound movements is helping my shoulder(I just added some NPP also for my Shoulder) good session - hoping for chest tomorrow

[Sfla80]

Back
Stretching rolling abs more stretching(static & dynamic)

Slightly Higher end reps today but still heavy

Straight arm pull downs w/rope attach
3 warm ups higher reps to get blood flowing
2 feelers 2w(same weight)15/12 DD 7/4

BB Bent over Rows
3 warm ups 1 feeler -- slower and controlled hitting static hold for 1+sec = slow tempo
1w(225 moderately light) 8-10 TD 6-3+ dropped 5 FVKING on fire

T-Bar Rows - CG
Pyramided up(so 2 warm ups at 10+) then to 4plates+ 25# 6/ drop 3 drop 3

One arm DB rows
2 warm ups/feelers (these are killing me lol) 2w 10/8ish dame weight

Rev flys DBsno seated row cable machine
3w higher reps 8-12 holding top of contraction for 3sec
S/S'd with high row TRX(for mobility) and supermans for upper back -- it's all I had but was a good change of pace(well kept it more intense)

Deads w/Fat bar -- S/S'd w/weighted hypers FVK me this was brutal
2w no rest until no movement was happening

Weights done in 42min very intense... Was a bit different since not having what I was used to but again a good session and was shifting some nice weight for some higher reps today - this going higher rep range/S-Sing/pre-exhausting/heavy and heavy compound movements is helping my shoulder(I just added some NPP also for my Shoulder) good session - hoping for chest tomorrow

U r a strong SOB man

nice session

[BG]

Gym was open, I did arms instead of legs because I didnt feel 100%. I hit legs tomorrow.

Stretching
RC's
Pull ups

Arms

V-preacher Slow very restrictive long sets
Straight bar push downs w/dip machine super set
Single Arm low cables
Over head both arm extension
Cable kicks

Forearms
Abs
Front/rear light extension/calve (just to get some blood flowing for tomorrow)
2 miles of cardio

[NACH3]

U r a strong SOB man

nice session

Thx buddy... Ima trying that's for sure! What ex you think I was strong on?! My T-bar rows were good today(B&B really helps - on BB bent overs too) - my weight is also climbing a little

How's things going for you man? From the looks of it going real well!

[NACH3]

Gym was open, I did arms instead of legs because I didnt feel 100%. I hit legs tomorrow.

Stretching
RC's
Pull ups

Arms

V-preacher Slow very restrictive long sets
Straight bar push downs w/dip machine super set
Single Arm low cables
Over head both arm extension
Cable kmicks

Forearms
Abs
Front/rear light extension/calve (just to get some blood flowing for tomorrow)
2 miles of cardio

Nice session, BG... Do you like the cable kickbacks better for isolation - and seems to keep shoulders squared easier?!

[Sfla80]

Thx buddy... Ima trying that's for sure! What ex you think I was strong on?! My T-bar rows were good today(B&B really helps - on BB bent overs too) - my weight is also climbing a little

How's things going for you man? From the looks of it going real well!

Tbar and bent over numbers are real good man.

I'm weak at bent over/ Deads anyways but still.

Things are going man. Works kinda getting in the way but pushing through as much as I can. Missed today's legs session. I'll make up for it lol.

[NACH3]

So for someone with no shoulder issues at all (knock on wood)

Do you guys still suggest no heavy presses?

I've actually taken presses out recently(I can only do smith MP) but I'd rather use the rev hammer strength press as it's easier on the shoulder... Plus I pre-exhaust my delts a lot due to RCs and just the POS shoulder I have lol - hey as long as it keeps up with no more imbalances

I found a Chiro w/an advanced Kinesiology Degree, he's a co-workers brother I'll be seeing(does ART/Graston technique/lengthening/scraping/DTM etc) and one of our trainers is more of a mobility expert... She's fixed plenty of shoulders... Though mine is structural I may have found a way to increase my ROM by 50% which would be life changing for me!

[Bodacious]

Smashed the shit out of legs today guys! Great workout. legs was nice and sore by then end and could hardly ****ing walkout of the gym. Man what a good feeling....

Seems like everyone is doing fine in here. So that's good to read. Hope everyone has a good weekend.

[Bodacious]

I've actually taken presses out recently(I can only do smith MP) but I'd rather use the rev hammer strength press as it's easier on the shoulder... Plus I pre-exhaust my delts a lot due to RCs and just the POS shoulder I have lol - hey as long as it keeps up with no more imbalances

I found a Chiro w/an advanced Kinesiology Degree, he's a co-workers brother I'll be seeing(does ART/Graston technique/lengthening/scraping/DTM etc) and one of our trainers is more of a mobility expert... She's fixed plenty of shoulders... Though mine is structural I may have found a way to increase my ROM by 50% which would be life changing for me!

50% hell yea!!!

[NACH3]

Tbar and bent over numbers are real good man.

I'm weak at bent over/ Deads anyways but still.

Things are going man. Works kinda getting in the way but pushing through as much as I can. Missed today's legs session. I'll make up for it lol.

Thanks man... Here I thought I was getting weaker lol

The T-bars felt good today! The Bent over rows... It's a tough one some days to get that full contraction with my elbows tucked nicely... So I've been using a lighter weight when needed and just keeping the muscles under Tension constantly and really squeezing the sh!t outta my lats at contraction(I've found if not too heavy you/I can hold that static position a split sec longer making the lats really work!

[NACH3]

50% hell yea!!!

What a difference that would make... I'd be happier than a pig in shit

[RaginCajun]

I've actually taken presses out recently(I can only do smith MP) but I'd rather use the rev hammer strength press as it's easier on the shoulder... Plus I pre-exhaust my delts a lot due to RCs and just the POS shoulder I have lol - hey as long as it keeps up with no more imbalances I found a Chiro w/an advanced Kinesiology Degree, he's a co-workers brother I'll be seeing(does ART/Graston technique/lengthening/scraping/DTM etc) and one of our trainers is more of a mobility expert... She's fixed plenty of shoulders... Though mine is structural I may have found a way to increase my ROM by 50% which would be life changing for me!

Scraping hurts like hell but works

Had it done today my elbow for tendinitis

[NACH3]

Yup brother, they get me every time, no matter what. I think this new set up is going to work well. I messed up last night and took to much syrup, rolled around all night itching my skin off, didnt sleep and have a drug hang over. Luckily my boss closed shop today, so Im eating and sleeping. I have feeling the gym is going to be closed because of the snow.

LOL - so tired yet so awake just itching and scratching... I used to have a very long backscratcher(wooden) for those encounters - Man.... I'd scratch myself raw - wake up and look like I had a great night w/the misses(at least the back looked the same

[NACH3]

Scraping hurts like hell but works

Had it done today my elbow for tendinitis

I love it! It does but what a great feeling, really!

I'll use the back of a butter knife(get some oil to lube up the spot your working) shhh no need Kel lol
And I'll use that in my forearms but when I go to a DTM... She pulls out a damn rod(1/4" thick to scrape) along with getting my traps and neck - it's great though

[BG]

Nice session, BG... Do you like the cable kickbacks better for isolation - and seems to keep shoulders squared easier?!

Yes. I havea nerve issue with my left arm and this movement I can really isolate it and get a pump. It's actually my favorite, change the angle with cable height, always works well.

[BG]

LOL - so tired yet so awake just itching and scratching... I used to have a very long backscratcher(wooden) for those encounters - Man.... I'd scratch myself raw - wake up and look like I had a great night w/the misses(at least the back looked the same

I actually started bugging out. Instead of a spoon full I took a swig, I looked this morning it was a lot !

[BG]

Tbar and bent over numbers are real good man.

I'm weak at bent over/ Deads anyways but still.

Things are going man. Works kinda getting in the way but pushing through as much as I can. Missed today's legs session. I'll make up for it lol.

Always seems like something gets in the way these days

[kelkel]

Back / Shoulders today. Feel like I'm growing. Something must be wrong.

D-handle pull downs: 2 sets, 10-12. Always strict with very little upper body sway.
Supported rows on smith: 2 sets, 6-8 with drop. Perfect exercise for drops.
Bent over rows: 2 sets, about 8 reps each.
Dumbell simultaneous rows: 2 sets, 10-12 reps. Turning palms in at top to allow me to pull slightly higher. Least it feels that way....
BB shrugs: 2 sets, 10-12

Smith front press: 2 sets, 8 reps or so
Laterals: 2 sets 12 reps quick pace
Front raises: 2 sets, 10 reps
Rear laterals: 2 sets 12+ reps

Another good day. Tired. Surprising myself lately.

[NACH3]

Yes. I havea nerve issue with my left arm and this movement I can really isolate it and get a pump. It's actually my favorite, change the angle with cable height, always works well.

Yeah that sounds much better for myself, too! I have trouble squaring up my shoulders for the ex w/DBs only on the R side... So I can visualize this Being more optimal and isolated... I will implement these next arm session(also great tip on changing height for different angles)... Thx for sharing Big Guy!

[BG]

Another good day. Surprising myself lately.

great! Take it when you can !

[NACH3]

Back / Shoulders today. Feel like I'm growing. Something must be wrong.

D-handle pull downs: 2 sets, 10-12. Always strict with very little upper body sway.
Supported rows on smith: 2 sets, 6-8 with drop. Perfect exercise for drops.
Bent over rows: 2 sets, about 8 reps each.
Dumbell simultaneous rows: 2 sets, 10-12 reps. Turning palms in at top to allow me to pull slightly higher. Least it feels that way....
BB shrugs: 2 sets, 10-12
Smith front press: 2 sets, 8 reps or so
Laterals: 2 sets 12 reps quick pace
Front raises: 2 sets, 10 reps
Rear laterals: 2 sets 12+ reps
Another good day. Tired. Surprising myself lately.

Nice Kel! I had nothing left for delts today

It seems like I can't get the full ROM on this contraction... Are you saying 'it feels as if' your turning the bells to a more neutral grip, At the top of the contraction.... when you slightly arch and your chest pops out simultaneously to get that deep contraction?

Maybe I need to go lighter to get the feel... And the full rear delt contraction - that's the biggest difference in my two sides...

[NACH3]

I actually started bugging out. Instead of a spoon full I took a swig, I looked this morning it was a lot !

LMAO - been there unfortunately

[RaginCajun]

I love it! It does but what a great feeling, really! I'll use the back of a butter knife(get some oil to lube up the spot your working) shhh no need Kel lol And I'll use that in my forearms but when I go to a DTM... She pulls out a damn rod(1/4" thick to scrape) along with getting my traps and neck - it's great though

You left this wide open for Kel! Haha

[RaginCajun]

Heading to crush chest!

[NACH3]

You left this wide open for Kel! Haha

Why I said shh Kel lolol - too easy for em

[Hazard]

Tried to get in to do arms today..... Had 1 hr 45m of sleep. The baby is constipated and refuses to nap.....

I'm back at work again :-( done at 3am

[Bodacious]

Tried to get in to do arms today..... Had 1 hr 45m of sleep. The baby is constipated and refuses to nap.....

I'm back at work again :-( done at 3am

Hang in there big man!!

Get you some rest when you can!

[Bio-Active]

Tried to get in to do arms today..... Had 1 hr 45m of sleep. The baby is constipated and refuses to nap..... I'm back at work again :-( done at 3am

get some rest brother