**Marcus's HIT Dungeon**

[marcus300]

That makes sense, but I think it was Haz when training with Ian, who said that they gave him resistance on DBs and he never felt anything like it.

Really though, we're still talking about a very experienced spotter.

Adding pressure what Ian does many times, ive been there is a great way to stretch and destroy the fibers being worked, it will push you into another area of pain. We have 3 strengths positive, static and negative so if your doing static holds with added pressure its just attacking every possible angle of strength to produce growth. Extremely advance method and cant be done for every workout, the spotter really knows what to do as Haz will no doubt confirm.

[marcus300]

Grsat to pop on here and see these posts... I'm going to really try and loosen up my delts to press(probably in a day or two) - I really appreciate your response(though it's gotten harder to press I'm surely going to try ) I knew that's what was missing but it just makes me want to dig deeper and figure this out -

Now, when doing arms - I love to use unilateral ex's to help give me forced reps into negs(it really does dig deeper than any other beyond failure protocol)... I've got arms finally today - I'm well fed - and rearing to go!

Have a great day all!

The problem with your shoulders is due to the injury of your accident its not related to BB'ing, your range of motion is a hard one to get over but you will find the best way to train it, for me I would stick with the range of motion you have which is pain free and do some rack presses which are set well above the chin.

[novastepp]

When you doing unilateral movements you can help yourself with getting the weight up for the 2nd neg and also some body swing helps depends on the body part your using but I can say my best advanced method is forced and negs but its the least I do now due to partners, but you tap into rest pause, drop sets, pre exhaust and pushes off a rack and your still digging deep into those tough fibers. But I do love a negative even though I try to be a positive guy lol

Right on! I have done the self-assist before, but I like it better when she does it because she can help with the resisted negatives.

Plus if I act pissed at her, the sex later is better. So there's that.

[novastepp]

But I do love a negative even though I try to be a positive guy lol

I'm not going to pass this one up. Hahaha

[marcus300]

Right on! I have done the self-assist before, but I like it better when she does it because she can help with the resisted negatives.

Plus if I act pissed at her, the sex later is better. So there's that.

Yes a slap or two will help her to increase the pain during your session, whether training or sex sessions

[NACH3]

The problem with your shoulders is due to the injury of your accident its not related to BB'ing, your range of motion is a hard one to get over but you will find the best way to train it, for me I would stick with the range of motion you have which is pain free and do some rack presses which are set well above the chin.

Great! I've been seeing these being done by a few PLs and strongmen in our gym... Plus it should help get past any sticking points... I too, seem to get great medial/and posterior delt work in as I can also isolate them very well... No swinging no momentum.... all delts... Going in for arms in a lil gotta get a few more meals in

Nothing is pain free anymore with delts... As I'm sure you know about... But I can deal with it or make due!!

[almostgone]

Yes a slap or two will help her to increase the pain during your session, whether training or sex sessions

Also a decent amount of growling helps in both activities.

[novastepp]

Also a decent amount of growling helps in both activities.

I'm already there

[NACH3]

Im incorporating drag curls on a smith machine today... I've Never really done these and I'm thinking

DB curls(alt'g)
Drag curls
Preachers
Hammers
Then tris -- getting ready here and I'll report back

[almostgone]

It's waaay past my bedtime. I'm back from town and the wife is getting ready to take the small roller to my arms. Will see how I feel this evening before work. Shoulders are on tap either tonight or tomorrow night.

[NACH3]

It's waaay past my bedtime. I'm back from town and the wife is getting ready to take the small roller to my arms. Will see how I feel this evening before work. Shoulders are on tap either tonight or tomorrow night.

Rest up big guy

[kelkel]

It's waaay past my bedtime. I'm back from town and the wife is getting ready to take the small roller to my arms. Will see how I feel this evening before work. Shoulders are on tap either tonight or tomorrow night.

Return the favor and give her your small roller.....

[almostgone]

Return the favor and give her your small roller.....

Done.










I applied HIT and went to failure.

[kelkel]

Pounding coffee. Getting ready for legs in a few minutes. Skipped last week as knee's were sore and I was beat, so today will be a squat first day, well after extensions anyway. Heavy if all feels right! Ass is numb from this office chair, gotta get moving.

Meant to add, I went to a commercial gym with a buddy last week. First time in probably a dozen years. Felt great to do some of the different machines I don't have access to. Particularly the low Hammer rows. It was nice to train with someone again and he's a bigun (think 270 ish.) Other than that, I can live without it as it's a bit of a hike for me. Plus it would have to be at night around 7:30 or so. I'm so not used to that time for training anymore. That hurt more than the new machines.....

[kelkel]

I applied HIT and went to failure.

At least cardio wasn't involved then.

[almostgone]

At least cardio wasn't involved then.

Absolutely not! My arms are in such bad shape that I took the easy way out.

[Baxter35]

I agree with Marcus that pressing is what works best for me as far as pure mass in the shoulders. (Not saying I'm in the same league as the big guy I like to do standing presses because standing lets me use my whole body to bounce the weight up for negatives. I'll use a weight that lets me hit positive failure around 3-4 reps then I'll bounce 2-3 more up for negatives. I like to press first when I'm fresh then I'll do high volume laterals after pressing. It's definitely added a lot of size through my shoulders because my wife can no longer easily buy off the rack dress shirts that fit me anymore for work. I have to try everything on now because it keeps getting harder to find shirts that fit right everywhere else without being too small through the back and shoulders. Actually all clothes are like that now...jeans are the worst. Seems like everything is made for skinny legs. I have to get loose/wide leg styles just to fit around my thighs.

[novastepp]

Done.










I applied HIT and went to failure.

At least cardio wasn't involved then.

Cracking my shit up!!!!

[NACH3]

Arms It was a good one fellas... As after bis I was puking in my mouth almost every complete set after - held it down tho - and I got a lot of head turns when I took my sweatshirt off a few of the bigger guys came up and said why do you wear that sweatshirt when you look like that - I said I've always looked like this - im not trying to impress you guys but be better than I was the day b4 in here

Stretching, RC ex's,rolling, tennis ball, static & dynamic stretching and ab work

Alt'g DB curlsHeavy
3 warm ups 2-3 feelers
1w to failure(a little swing in last rep) into a DD

Drag curls free weight Oly bar
3 feelers 2w 10/7 +RP/2 good pump -- will take time to get these perfect...

Went on to try drag curls on smith(I like em both) but prefer the free weight Oly bar
2w holding static squeeze for 3sec burned like a MFer!

Preachers off back of incline**new weight** farther down in sequence too
1w(50s) 7+ 2forced and 2negs drop(47.5) 4+ 2forced and 2 negs drop(45) 2 + 2forced 2 negs -- I was fried after these

Hammer Curls
1w TD W/a burn out set of 4 -- biceps were trashed
Triceps

CG smith bench hit A PR on reps
4 feelers
1w(315) 12(counted as warm up) drop same weight 6 drop(285) 4+ drop(same weight 285) 3+ racked short on 4th

Skull crushers
2w 9/7 drop 4 misjudged weight

Short straight bar pushdowns stacked but getting more reps - strength is going through the roof
2 warm ups stacked - 1w 8 drop 4 +RP/1+

One arm rev Pushdowns
Standing back(so cable is at a 90* angle w/arm starting at 90* drop setting by taking a step in at a time
1w DD EACH ARM
had zero left in tank

Weights done in 46min - great pump and surely the weights keep going way up so I must use my feelers more to gauge my working set better - just a bit too many reps on a couple ex's... Shoukder felt great - im thinking EOD lifting may be in order - I had so much energy and was quite a bit stronger!

[novastepp]

I agree with Marcus that pressing is what works best for me as far as pure mass in the shoulders. (Not saying I'm in the same league as the big guy I like to do standing presses because standing lets me use my whole body to bounce the weight up for negatives. I'll use a weight that lets me hit positive failure around 3-4 reps then I'll bounce 2-3 more up for negatives. I like to press first when I'm fresh then I'll do high volume laterals after pressing. It's definitely added a lot of size through my shoulders because my wife can no longer easily buy off the rack dress shirts that fit me anymore for work. I have to try everything on now because it keeps getting harder to find shirts that fit right everywhere else without being too small through the back and shoulders. Actually all clothes are like that now...jeans are the worst. Seems like everything is made for skinny legs. I have to get loose/wide leg styles just to fit around my thighs.

Its a wonderful problem to have! I can't wear pants without a belt because they have to fit my thighs not my waist.

[novastepp]

Arms It was a good one fellas... As after bis I was puking in my mouth almost every complete set after - held it down tho - and I got a lot of head turns when I took my sweatshirt off a few of the bigger guys came up and said why do you wear that sweatshirt when you look like that - I said I've always looked like this - im not trying to impress you guys but be better than I was the day b4 in here

Stretching, RC ex's,rolling, tennis ball, static & dynamic stretching and ab work

Alt'g DB curlsHeavy
3 warm ups 2-3 feelers
1w to failure(a little swing in last rep) into a DD

Drag curls free weight Oly bar
3 feelers 2w 10/7 +RP/2 good pump -- will take time to get these perfect...

Went on to try drag curls on smith(I like em both) but prefer the free weight Oly bar
2w holding static squeeze for 3sec burned like a MFer!

Preachers off back of incline**new weight** farther down in sequence too
1w(50s) 7+ 2forced and 2negs drop(47.5) 4+ 2forced and 2 negs drop(45) 2 + 2forced 2 negs -- I was fried after these

Hammer Curls
1w TD W/a burn out set of 4 -- biceps were trashed
Triceps

CG smith bench hit A PR on reps
4 feelers
1w(315) 12(counted as warm up) drop same weight 6 drop(285) 4+ drop(same weight 285) 3+ racked short on 4th

Skull crushers
2w 9/7 drop 4 misjudged weight

Short straight bar pushdowns stacked but getting more reps - strength is going through the roof
2 warm ups stacked - 1w 8 drop 4 +RP/1+

One arm rev Pushdowns
Standing back(so cable is at a 90* angle w/arm starting at 90* drop setting by taking a step in at a time
1w DD EACH ARM
had zero left in tank

Weights done in 46min - great pump and surely the weights keep going way up so I must use my feelers more to gauge my working set better - just a bit too many reps on a couple ex's... Shoukder felt great - im thinking EOD lifting may be in order - I had so much energy and was quite a bit stronger!

Good stuff, Nach!

[novastepp]

Pounding coffee. Getting ready for legs in a few minutes. Skipped last week as knee's were sore and I was beat, so today will be a squat first day, well after extensions anyway. Heavy is all feels right! Ass is numb from this office chair, gotta get moving.

Meant to add, I went to a commercial gym with a buddy last week. First time in probably a dozen years. Felt great to do some of the different machines I don't have access to. Particularly the low Hammer rows. It was nice to train with someone again and he's a bigun (think 270 ish.) Other than that, I can live without it as it's a bit of a hike for me. Plus it would have to be at night around 7:30 or so. I'm so not used to that time for training anymore. That hurt more than the new machines.....

Its a nice break. A buddy of mine was considering paying half a membership for me to go lift with him just once a week. I'll probably do it in summer when my schedule opens up. Its nice to have him as a semi-decent spotter and spending time with a friend adds some balance to the lifestyle.

He wants to train with me because last time we did it he said it was the best workout he ever had. No kidding because he said he had never failed on a lift before and I made him.

[NACH3]

Good stuff, Nach!

Thx Nova! It was a good one(on preachers I started seeing stars pop up outta no where - wide eyed and shaking they were!

[novastepp]

Thx Nova! It was a good one(on preachers I started seeing stars pop up outta no where - wide eyed and shaking they were!

I feel like sometimes I notice my eyes are either pinched shut or open so wide its like I'm trying to evolve into another creature. Like if I open my eyes wide enough it will feel lighter.

[NACH3]

I feel like sometimes I notice my eyes are either pinched shut or open so wide its like I'm trying to evolve into another creature. Like if I open my eyes wide enough it will feel lighter.

Lmao - I get it... good to hear... I know he faces I make... Whatever works and gets us to positive failure and beyond!

That's awesome your wife is probably a better spotter than most people in a commercial gym lol

[clarky.]

Im incorporating drag curls on a smith machine today... I've Never really done these and I'm thinking

DB curls(alt'g)
Drag curls
Preachers
Hammers
Then tris -- getting ready here and I'll report back

Love them nach they burn like fvck drag ul as far as pos and hold and squeeze. I tell you you won't hold it long.

[NACH3]

Love them nach they burn like fvck drag ul as far as pos and hold and squeeze. I tell you you won't hold it long.

Clarky!!! What's up brother! I was just asking for you! Hope all is well mate!

Aye - they burned the hell out of my bis and that static hold was painful and lovely

[clarky.]

How are yous all doing guys ?? I'll catch up lol going to smash back the mora, i've had about 2wks off (gym) so first time back.
Hope yous are all doing good fellas

[NACH3]

How are yous all doing guys ?? I'll catch up lol going to smash back the mora, i've had about 2wks off (gym) so first time back.
Hope yous are all doing good fellas

Btw - great to see you back, Clarky!

[clarky.]

Nach hi mate and thanks mate hope your doing good. I've got alot going on the now but i tell you i miss you guys lol.
Speak to the big man though (email) he is a diamond of a man helped me alot. AG i hope your doing great big guy .

I'll catch up, well try lol hope big haz has put some pics up of his progress and kel will just be kel eh

[Bodacious]

Nach hi mate and thanks mate hope your doing good. I've got alot going on the now but i tell you i miss you guys lol.
Speak to the big man though (email) he is a diamond of a man helped me alot. AG i hope your doing great big guy .

I'll catch up, well try lol hope big haz has put some pics up of his progress and kel will just be kel eh

Hope you get everything figured out Clarky. Best of luck to ya man!!!

[kelkel]

kel will just be kel eh

I've given up on trying to be someone else. Just never seems to work out for me. It's the high heels, they hurt.

[BG]

Hey guys, read up, glad all is well. Got back from Fl. late sunday night, went to work 6am mon and was shot. Also worked my ass off. Tuesday worked my ass off again then had a funeral until 10pm. So I took today off, slept went in and did some cardio, rc's and arms. My right arm is so ****ed up, I have to go get an mri. I wish I worked harder on getting health insurance after Heath Republic went under

Im going to change my training to..

Monday Legs-
Extensions
Curls
Calves
Deads

Wed-
Light (very) upper body, just to enough to keep pumped and moving

Friday Legs-
Squat
Leg press
Static lunges
Calves

Any ideas, recommendations

[almostgone]

How are yous all doing guys ?? I'll catch up lol going to smash back the mora, i've had about 2wks off (gym) so first time back.
Hope yous are all doing good fellas

Oh boy, I bet the weights are going to catch hell tomorrow. You've been missed, Clarky!

[almostgone]

I've given up on trying to be someone else. Just never seems to work out for me. It's the high heels, they hurt.

Its good to be comfortable with who you are.

[NACH3]

Nach hi mate and thanks mate hope your doing good. I've got alot going on the now but i tell you i miss you guys lol.
Speak to the big man though (email) he is a diamond of a man helped me alot. AG i hope your doing great big guy .

I'll catch up, well try lol hope big haz has put some pics up of his progress and kel will just be kel eh

Im doing well buddy I hope things are getting better! I believe AG summed it up greatly... You've surely been missed big guy!

[almostgone]

Hey guys, read up, glad all is well. Got back from Fl. late sunday night, went to work 6am mon and was shot. Also worked my ass off. Tuesday worked my ass off again then had a funeral until 10pm. So I took today off, slept went in and did some cardio, rc's and arms. My right arm is so ****ed up, I have to go get an mri. I wish I worked harder on getting health insurance after Heath Republic went under

Im going to change my training to..

Monday Legs-
Extensions
Curls
Calves
Deads

Wed-
Light (very) upper body, just to enough to keep pumped and moving

Friday Legs-
Squat
Leg press
Static lunges
Calves

Any ideas, recommendations

I think its a good plan, especially working around your arm until you find out what is going on with it. Hope it gets right, BG. Injuries suck.

[NACH3]

Arms are nice and sore... Those long count negs seem to have done the trick for AG... I may switch things up next time... I may hit legs today! Or take a day... I'll figure it out

Hope you all have a great day...

[krugerr]

Afternoon ladies.

Smashed shoulders this morning. No spotter so I abused partials until I couldnt even nudge the weights, lots of pain, gritted teeth and swearing, so all is good!

[DCI]

Story all. Been snooping around the last few days I found pics of me when I was about 240lbs recently I must post up those pics and my pics now of how I have developed.

Great posts in here as always people are fcking shit up. I did a seriously heavy back session on Monday was brilliant back was in bits only healed now.

Did heavy bb rows, heavy rack pulls too these where amazing haven't done them in a while. Then db rows heavy and the seated weight row machine then hypers and abs to finish blood was pumping.

Legs on tuesday was light as ive a friend coming down to train and she wants to a crossfit idea workout i only agreed to this is she tried some bb techniques ha so left a bit of space for some strength training.

Tonight will be streching and core and cardio work.

Clarky you will be strong this week ans feel amazing.