**Marcus's HIT Dungeon**

[Sfla80]

Thumbs down and palms facing outwards.

Seen any videos with proper form?

I've been doing them a lot now.

Still not sure if I got it down right

[Hazard]

Seen any videos with proper form? I've been doing them a lot now. Still not sure if I got it down right

I can't find a video with thumbs down and palms out. This is how it was explained to me and it's been working.

The biggest factor is not going too heavy. Elbows high and use a controlled movement. Leave momentum out of it.

[Hazard]

This is the only picture I can find. The thumbs should be down for the entire movement tho

Also use a rope and one cable. Oh and don't workout at planet fitness

[RaginCajun]

This is the only picture I can find. The thumbs should be down for the entire movement tho Also use a rope and one cable. Oh and don't workout at planet fitness

I'll have to try those out

Sure sure you don't workout there

[Sfla80]

This is the only picture I can find. The thumbs should be down for the entire movement tho

Also use a rope and one cable. Oh and don't workout at planet fitness

I'll have too look when I get to a cpu. Pic too small.

How angled is cable.

I have mine set about 2 notches above my head.

So higher, lower, or even with face?

Edit found some videos.

[NACH3]

This is the only picture I can find. The thumbs should be down for the entire movement tho

Also use a rope and one cable. Oh and don't workout at planet fitness

And elbows higher than wrists... Pull high - slow and controlled(higher rep range for me)

I actually have the rope started higher, too... To target the rears a different way use a long bar w/a wide grip

[NACH3]

Nach are you still able to work through all this?

Not like I want lol - I also agree with AG that I will go for the best option available - even if it's longer that I'm out I'll just have to stay strict on my diet and eat... Then explode again

I'm going to take the rest of today off - it still has puss coming out so I'll wait for it to close up then just keep blood in the muscles... I'll be staying away from anything heavy as the intra-abdominal pressure is so high doing many movements I was doing

[NACH3]

Back is done

Certain things didn't feel right when I started to hit some serious weight so I dropped the weight down and slowed the tempo and less rest in between sets and this shot the intensity high.

Warmed up and did around 2 feel sets and one working set just to failure.

Medium grip pulldowns
Hammer underhand single lat pulldowns
low pulley row
Seated hammer rows
seated rear delts - just because I could feel them being activated so wanted to target them while I could
hypers

Adding in side laterals or rear delts on a back day sometimes has them being targeted like no other... I started throwing in heavy sides and lots of rears when I felt them being worked more recently... makes you think more imho how to pair certain ex's and BPs for optimal growth

[numbere]

Seen any videos with proper form?

I've been doing them a lot now.

Still not sure if I got it down right

Face pulls have totally transformed my delts over the last 3 months.

This is my favorite way to do them, but I like to sit on and adjustable bench instead of standing.

[NACH3]

Face pulls have totally transformed my delts over the last 3 months.

This is my favorite way to do them, but I like to sit on and adjustable bench instead of standing.

That's how I do em - leg up and pull high! Done the same for me...

[numbere]

That's how I do em - leg up and pull high! Done the same for me...

Nice to see you posting again buddy!

Putting your leg on the upright makes a huge differance.

It takes stress off the back, allows you to fine tune the angle mid set and helps cheat on those last few reps.

[Hazard]

I'll have too look when I get to a cpu. Pic too small. How angled is cable. I have mine set about 2 notches above my head. So higher, lower, or even with face? Edit found some videos.

I set the cables the same way..... A couple notches above my eyes

[NACH3]

Glad to hear from you, Nach! I know your itching to get back in the gym, beieve me I do. However, if a superior option is available, but it means you may be away from lifting longer, I'd go with the superior option.
Guess what I'm saying is if you have a choice, I'd defo choose the best way to repair this vs. choosing the most expedient option available to get this repaired. If it means a tad more down time but a stronger repair, go for it.
Hang in there, man. You really won't lose much and you defo know how.to put the size back on if your body decompensates a tad while you heal.
LOL, Mike Mentzer trained what? Every 4 days or so. As much as you have been lifting between pure HIT and some strength athletics/ PL lifts also, I think you can afford a little time off for repairs.
Keep us in the loop, man!

TY, sir! I've been thinking a lot about going this, AG, going this route over any other... It obviously is a weak point so if we can, Let's make it as strong as possible and I can limit some of the PL movements I was doing, if need be(but man is it fun) we're always adapting our ways to fit our plans/goals for... What else..... Our Longevity!

[NACH3]

Nice to see you posting again buddy!

Putting your leg on the upright makes a huge differance.

It takes stress off the back, allows you to fine tune the angle mid set and helps cheat on those last few reps.

It sure does... Also the stability aspect... Not bad but with the foot up... Like you said it's a great way get those last few reps in

I've alternated heavy(ish) failing at 8-10(usually early in a set first ex of a s/S's or a straight set usually 10-15, s/s'd w/them after the main exercise up to 15-20reps or even throw in a tri set of - face pulls/rev flys/side laterals or front raises/rev peck deck/etc.... So many different ways to set it up and hit them... Lots of ways to do them/or pair them

Sometimes I'll do what Marcus did(if I feel a muscle especially in delts getting activated) I'll hit it and it's usually with back... I also started heavy shrugs first on back/trap day(that really started making my upper back/traps come in)

[numbere]

It sure does... Also the stability aspect... Not bad but with the foot up... Like you said it's a great way get those last few reps in

I've alternated heavy(ish) failing at 8-10(usually early in a set first ex of a s/S's or a straight set usually 10-15, s/s'd w/them after the main exercise up to 15-20reps or even throw in a tri set of - face pulls/rev flys/side laterals or front raises/rev peck deck/etc.... So many different ways to set it up and hit them... Lots of ways to do them/or pair them

Sometimes I'll do what Marcus did(if I feel a muscle especially in delts getting activated) I'll hit it and it's usually with back... I also started heavy shrugs first on back/trap day(that really started making my upper back/traps come in)

Wow that's funny were hitting the same exact reps on face pulls.

After my last HIT set I like to ride the stack and do forced reps dropping 10 pounds each time.

I wanted to tell you I have some injectable tne 75/sdrol 25 in route.

Will let you know how it goes.

[marcus300]

Morning everyone

[Sfla80]

Morning everyone

Morning sir

Watching some vids, drinking pre workout about to.kill arms

[RaginCajun]

Morning everyone

Morning sir

Any coffee?

If not, drink some and get to waffling as you call it!

How's the shoulder?

[almostgone]

Morning everyone

Morning, Marcus.

[NACH3]

Morning Marcus!

Your flipping me out(laughing) with these gimps lmfao

[NACH3]

Wow that's funny were hitting the same exact reps on face pulls.

After my last HIT set I like to ride the stack and do forced reps dropping 10 pounds each time.

I wanted to tell you I have some injectable tne 75/sdrol 25 in route.

Will let you know how it goes.

Yeah those face pulls are really target that whole area in the upper back(but traps and rears explode)

Yeah man... This will be my lil stock up time(got a guy or two I'm taking care of first) so lmk how that goes for ya

[Sfla80]

back from arms

phone took a shit, so wont be on much until I get the new one.

Tris:

CG bench 3 warms 1 feel, 1working (220x4) DD

Rope PD 2w DD

DB over head 2w 1 drop

Reverse grip ez bar pulls downs straight into cable kick backs

BIS:

Straight bar curl 2 feels, 1w DD

seated alt db curls 2w 1 drop

bent over db iso cur 2w

[Proximal]

Yeah those face pulls are really target that whole area in the upper back(but traps and rears explode)

For the inexperienced (obviously, NOT members on this thread), got to watch that it doesn't become a trap exercise if the emphasis is on rear-delts. I personally like a more limited ROM with less of a trap squeeze towards the end. Not that my physique will ever rival any of the guys here, but getting a nice return on my rear delts with this limited ROM approach.

[NACH3]

For the inexperienced (obviously, NOT members on this thread), got to watch that it doesn't become a trap exercise if the emphasis is on rear-delts. I personally like a more limited ROM with less of a trap squeeze towards the end. Not that my physique will ever rival any of the guys here, but getting a nice return on my rear delts with this limited ROM approach.

I agree its emphasis is on the rears... And mostly what I use them for. But when pulling high and leg up has really hit the rear delt harder... If you want to hit the traps I'd say just target them as your rears give out and your traps start helping with the movement then why not target em a lil -- definitely agree it's for rears

-- try a cambered long bar and focus on the squeeze it hits the rears really well imho

[numbere]

For the inexperienced (obviously, NOT members on this thread), got to watch that it doesn't become a trap exercise if the emphasis is on rear-delts. I personally like a more limited ROM with less of a trap squeeze towards the end. Not that my physique will ever rival any of the guys here, but getting a nice return on my rear delts with this limited ROM approach.

I understand the point you're making, but face pulls are nice because they're a compound movement.

This means they're good for adding mass and warming up the traps and back along with delts.

IMO the more muscle you put on the more important proper warm up becomes especially during colder months.

Isolation movements are important but if you want to eventually turn heads you need compounds in your life.

[kelkel]

I agree its emphasis is on the rears...

As it should be...

[almostgone]

^^^ Excellent post, Kel!

[Proximal]

Nach & Numbere, completely agree with you and hope I didn't come off as argumentative - just see SO many people at the gym turn this into another version of a rowing motion, with less finess as there really should be. For me personally I do a lot of rowing - but still (until recently) have been unable to connect with my rear-delts.

Kel, can you stay on topic and focus big guy?

[almostgone]

Past my bedtime but getting ready to crash. Been busy this morning since I got off of work. Been to the grocery store, made a run by the feed store to grab some seed, went and had 1.5 pints of blood drained, and while it was running, I got a haircut. Total time.to drain 1.5 pints of blood and get a haircut just over 1 hour and that includes her rebraiding my hair.
Eating a cup of plain yogurt with a half handful of blackberries now and then it's off to bed for me. Labs coming up in ~ 2 weeks and we'll see how the 100mg of cyp/ week is treating me. Also, if my hematocrit is much over 53% (which is where In was prior to TRT) I'll probably drain off another pint. Theres like a sliding scale type of chart in N. Vergel's book for the volume of blood to drain to lower HCT by "x" percent, so I may tinker with that a bit. Would love to actually keep my hematocrit in the 48-52% range, just to keep the workload down on my raggedy @ss heart.
Everyone be safe, it's Friday, schools out, and all if that good, happy, sh!t.

[NACH3]

Nach & Numbere, completely agree with you and hope I didn't come off as argumentative - just see SO many people at the gym turn this into another version of a rowing motion, with less finess as there really should be. For me personally I do a lot of rowing - but still (until recently) have been unable to connect with my rear-delts.

Kel, can you stay on topic and focus big guy?

Oh not at all... We. It really is amazing what people turn into what they think are exercises tho

@kel - that is excellence!

[almostgone]

Watched a couple of horror/scary movies with the wife and beast and did some firearm cleaning and knife sharpening.
Resting up for legs, feeling really good since ditching blood yesterday afternoon. Literally feels like I can draw air deeper into my lungs. Supposed to be ~ high 80s to low 90s and 50-60% humidity this evening @ lift time. Will defo be doing some sweating.

[InternalFire]

Lats and traps hurt already. With lat cable bar pulldowns do you guys notice more lat engagement when on finishing portion of the movement you extend your arms first and only then follow with extending back from laying back to upright?

[numbere]

Nach & Numbere, completely agree with you and hope I didn't come off as argumentative - just see SO many people at the gym turn this into another version of a rowing motion, with less finess as there really should be. For me personally I do a lot of rowing - but still (until recently) have been unable to connect with my rear-delts.

Kel, can you stay on topic and focus big guy?

It's cool buddy.

[kelkel]

Watched a couple of horror/scary movies with the wife and beast and did some firearm cleaning and knife sharpening.

Such the romantic.....

[Proximal]

Watched a couple of horror/scary movies with the wife and beast and did some firearm cleaning and knife sharpening.

Friday nite we both have to find a movie to just get our minds off of work & agreeing on on one can be difficult (sometimes her tastes are a little "lofty"). Last night we watched Pride & Prejudice (aargh) & Zombies (yes!) - very nice compromise! AG, love your posts, they always put a smile on!

[numbere]

Do any of you heavy HITers have any experience, opinions or trepidations about using tren base as a pre workout?

[Sfla80]

Do any of you heavy HITers have any experience, opinions or trepidations about using tren base as a pre workout?

Tren base never tried.

But I know a few of us have used tne pre workout

I know doesn't help, but thought I would throw it out there.

[Mp859]

Do any of you heavy HITers have any experience, opinions or trepidations about using tren base as a pre workout?

It's alright but nothing crazy IMO. I like dbol and viagra combo much better.

[BG]

Whats up guys and Girly,

Im starting to see the light at the end of the tunnel with work. Im a few weeks away from completing this house and on top of that I was blessed with the inspectors rotating so Im not getting the inspection "Nazi" at my project

Ive been talking with Kel about taking a week off of squatting, which I dont normally dont do, but it makes sense, so I took things a step further and took a whole week off. I feel good, lost my pump but my shoulder feels better so Im thinking about another upper body week off. Ill start back with legs only this week, which will benefit me at work because things are so crazy and add upper body slowly in two weeks.

So stay in the grind guys, muscle comes with time!

[BG]

But I know a few of us have used tne pre workout

Ive always wanted to try this but I was worried about acne because Im very sensitive to unstable blood levels.