**Marcus's HIT Dungeon**

[almostgone]

Bring them together and squeeze without locking the elbows so no tricep involvement at the top

Exactly the part I was wondering about; minimizing triceps. Much appreciated and glad you're back online. The little tips and tricks you know have gone a long way towards injury prevention and working around the random niggles, aches, pains, etc.

[Igifuno]

Morning everyone. Just got back from a freezing morning walk with Maximus, putting down these eggs (only a shake and banana this morning), then off to hit legs/abs. More football and family today.


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[BG]

What's up HITers I literally slept all day so that 'no sleeping' was mitigated - I feel great recovered so today delts/or arms if shoulder is gtg than delts!

I'm starving I'm getting some eggs and coffee etc

Glad your feeling better. I did the same, I had to work out in the rain in the beginning of the week and got sick. I fought it off all week and just slept all day yesterday. Ill eat good today and get a fresh start monday. Only shitty thing is my wife is sick and miserable now.

[almostgone]

Glad your feeling better. I did the same, I had to work out in the rain in the beginning of the week and got sick. I fought it off all week and just slept all day yesterday. Ill eat good today and get a fresh start monday. Only shitty thing is my wife is sick and miserable now.

Hope Mrs. BG gets back to 100% pronto, buddy.

[Igifuno]

Hope Mrs. BG gets back to 100% pronto, buddy.

X2 no fun. I've managed to stay relatively healthy in the midst of everyone else sick. Knock on wood


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[GirlyGymRat]

What's up HITers I literally slept all day so that 'no sleeping' was mitigated - I feel great recovered so today delts/or arms if shoulder is gtg than delts! I'm starving I'm getting some eggs and coffee etc

Good deal!!! I feel better too but I am working today so no gym here. Me sad.

[NACH3]

Glad your feeling better. I did the same, I had to work out in the rain in the beginning of the week and got sick. I fought it off all week and just slept all day yesterday. Ill eat good today and get a fresh start monday. Only shitty thing is my wife is sick and miserable now.

Feel better buddy... and sending positive vibes to your& your wife buddy

[NACH3]

At gym it's a crowded time ffs - let's see what I can do without getting harassed lol j/king but not

[Back In Black]

At gym it's a crowded time ffs - let's see what I can do without getting harassed lol j/king but not

Headphones on, cap on don't make eye contact with anyone. Used to work for me.

[BG]

Feel better buddy... and sending positive vibes to your& your wife buddy

Hope Mrs. BG gets back to 100% pronto, buddy.

Many thanks!

[BG]

Headphones on, cap on don't make eye contact with anyone. Used to work for me.

Still works for me

[Proximal]

I've been doing the RC exercises and broomstick stretches on shoulder days, squat days, and chest days

By RC exercises, are you referring to strengthening? If so, treat them like any other muscle, they need adequate stimulation & subsequent rest/recovery. Again, regarding strengthening (not stretching), be sure to hit the RCs after chest or shoulders. You don't want to pre-exhaust the very same muscles that you want to protect your shoulder joint.

Marcus, thanks for your reply. "In short" sounds like the gents you referred to are not slow gainers, but less than motivated individuals. Sorry, there's no whining while lifting. Burn off a couple of tattoos and tell them to crank it higher till your skin blisters and smokes because you want the ink gone. Heal for 4 weeks & repeat for a year and a half. After that lactic acid & muscle pain do not compare. Prior to grinding my hips to dust I can honestly say I put in 15 years straight without a break. Put a strain on the marriage as to what I could/could not eat. Vacations must include gyms & workout time. The only thing I conceded to my wife at that time was no AAS.

Nach yeah, I did personal training along with physical therapy. I also did strength and conditioning for the varsity teams here. In each situation I gave up due to clients/athletes lack of 100% commitment. Marcus, I applaud you because you can tolerate that, I cannot. Have actually been fired from Physical Therapy jobs for being too frank with my assessment of clients actions or lack of. I like and respect you Marcus, cause you cut to the chase.

Tried to carry the bags at the farmers market this morning - biceps simply were not helping.

[Mr.BB]

Sunset still beautiful today.

Have peaceful sunday everyone!

[NACH3]

Sunset still beautiful today.

Have peaceful sunday everyone!

Good pic - thickened up from last pic, B!

[kelkel]

Sunset still beautiful today.

Have peaceful sunday everyone!

Like the new Avi. Great trap development!

[kelkel]

Only shitty thing is my wife is sick and miserable now.

Well, she is married.

[NACH3]

Headphones on, cap on don't make eye contact with anyone. Used to work for me.

Definitely does... phone died but kept em in & everyone stayed out of my way -

Many thanks!

Many welcomes . Hoping for a fast recovery!

Still works for me

It worked until this chick was stretching in the squat rack and her head was under her ass and looking straight at me lol
Then walked up and asked me to take pics of her form - ATG she did 10sets in like 12minutes lol(kept moving, short rest periods, high intensity with a great mindset

Then she presumed to ask me out!

[Igifuno]

Nice NACH. Not wasting any time in new gym huh?


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[Back In Black]

It worked until this chick was stretching in the squat rack and her head was under her ass and looking straight at me lol
Then walked up and asked me to take pics of her form - ATG she did 10sets in like 12minutes lol(kept moving, short rest periods, high intensity with a great mindset

Then she presumed to ask me out!

Presumptious b1tch.

[Mr.BB]

It worked until this chick was stretching in the squat rack and her head was under her ass and looking straight at me lol
Then walked up and asked me to take pics of her form - ATG she did 10sets in like 12minutes lol(kept moving, short rest periods, high intensity with a great mindset

Then she presumed to ask me out!

Where's your tattooed girlfriend??

[NACH3]

Nice NACH. Not wasting any time in new gym huh?

No way!!!

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No doubt - but hey I'm just trying meet new people BIB

Presumptious b1tch.

absolutely but fun!

Where's your tattooed girlfriend??

She stayed in Cali B - but fuck me my father asks the same thing lmao!

[almostgone]

By RC exercises, are you referring to strengthening? If so, treat them like any other muscle, they need adequate stimulation & subsequent rest/recovery. Again, regarding strengthening (not stretching), be sure to hit the RCs after chest or shoulders. You don't want to pre-exhaust the very same muscles that you want to protect your shoulder joint.

Marcus, thanks for your reply. "In short" sounds like the gents you referred to are not slow gainers, but less than motivated individuals. Sorry, there's no whining while lifting. Burn off a couple of tattoos and tell them to crank it higher till your skin blisters and smokes because you want the ink gone. Heal for 4 weeks & repeat for a year and a half. After that lactic acid & muscle pain do not compare. Prior to grinding my hips to dust I can honestly say I put in 15 years straight without a break. Put a strain on the marriage as to what I could/could not eat. Vacations must include gyms & workout time. The only thing I conceded to my wife at that time was no AAS.

Nach yeah, I did personal training along with physical therapy. I also did strength and conditioning for the varsity teams here. In each situation I gave up due to clients/athletes lack of 100% commitment. Marcus, I applaud you because you can tolerate that, I cannot. Have actually been fired from Physical Therapy jobs for being too frank with my assessment of clients actions or lack of. I like and respect you Marcus, cause you cut to the chase.

Tried to carry the bags at the farmers market this morning - biceps simply were not helping.

Mainly Cuban rotations with a light plate to get the blood flowing before I hit the broomstick stretches, Prox. I guess it's more of a warm up before stretching? Especially before shoulder lifts, chest, and squats.
As always, I appreciate and value your input, Prox.

[almostgone]

Just waking up. Going to see if I can con the wife into peeling me an orange or grapefruit to eat while I shake the cobwebs loose.

[almostgone]

Ok, off to the shop!

Edit: It's 27°F outside. Came back for a sweatshirt.

[marcus300]

By RC exercises, are you referring to strengthening? If so, treat them like any other muscle, they need adequate stimulation & subsequent rest/recovery. Again, regarding strengthening (not stretching), be sure to hit the RCs after chest or shoulders. You don't want to pre-exhaust the very same muscles that you want to protect your shoulder joint.

Marcus, thanks for your reply. "In short" sounds like the gents you referred to are not slow gainers, but less than motivated individuals. Sorry, there's no whining while lifting. Burn off a couple of tattoos and tell them to crank it higher till your skin blisters and smokes because you want the ink gone. Heal for 4 weeks & repeat for a year and a half. After that lactic acid & muscle pain do not compare. Prior to grinding my hips to dust I can honestly say I put in 15 years straight without a break. Put a strain on the marriage as to what I could/could not eat. Vacations must include gyms & workout time. The only thing I conceded to my wife at that time was no AAS.

Nach yeah, I did personal training along with physical therapy. I also did strength and conditioning for the varsity teams here. In each situation I gave up due to clients/athletes lack of 100% commitment. Marcus, I applaud you because you can tolerate that, I cannot. Have actually been fired from Physical Therapy jobs for being too frank with my assessment of clients actions or lack of. I like and respect you Marcus, cause you cut to the chase.

Tried to carry the bags at the farmers market this morning - biceps simply were not helping.

Majority were hard gainers they just didn't fully implement the muscle building process to suit their bodies. If this game were easy we would all be walking around 250lbs 10bf

[Proximal]

Mainly Cuban rotations with a light plate to get the blood flowing before I hit the broomstick stretches, Prox. I guess it's more of a warm up before stretching? Especially before shoulder lifts, chest, and squats.
As always, I appreciate and value your input, Prox.

Thanx AG! I just see so many guys at the gym doing these relentless RC rotations before & between shoulder & bench presses, makes no sense what so ever, but as a warmup to stretches - downright perfect. Have a good day AG, off to bed for me, back to the kids tomorrow, oh yeah, & triceps

[NACH3]

Delts -- I wrote this out 3x so I'll keep real short n sweet

- standing side laterals
2w 3drops *
- seated side laterals
- rear delts off the hyper bench w/oly bar/s/s'd facing off Incline w/DBs
2feelers
1w DD * RP

- rev grip front raises
1w 3 drops
- face pulls s/s'd w/wide grip(bar) high face pulls
- Rev hammer strength presses
1w 3 drops

And done I'm fried! 46min --
Edit - RCs to get some blood in there palms facing lots of feelers and tons of reps b4 hand then to HIT when warmed up

[marcus300]

3 days off from training to recovery.
Injury still hindering my workouts but I just try my best to work around it.

[NACH3]

3 days off from training to recovery.
Injury still hindering my workouts but I just try my best to work around it.

Thats the key and mindset needed for HIT - pain is just a part of me but I'll never let it define me or what I want to do!

Well said!

[marcus300]

Thats the key and mindset needed for HIT - pain is just a part of me but I'll never let it define me or what I want to do!

Well said!

What you been through and done to achieve that body is just remarkable mate well done

[almostgone]

3 days off from training to recovery.
Injury still hindering my workouts but I just try my best to work around it.

Hell yeah. Still kicking arse, you just come at it from a different angle.

[clarky.]

Morning fellas, no session the day having a rest like i said. I need the two days, got the dentist after work anyway.

[marcus300]

Hell yeah. Still kicking arse, you just come at it from a different angle.

I'm trying my best to maintain what I've built previously with just trt . It's hard work with injuries but that's age for you and training like an animal all these years. It catches up to you.

[almostgone]

Decent pullback lift. After I got finished, I got the crazy idea to try rowing one of my heavy bells with both hands using the V shaped handle that is used for some much stuff, but the dang thing just won't fit in between the plates. Oh, well, maybe I will make up a slightly smaller handle one day or else stick with Tbar rows.

1 set of crunches
CG pulldown w/ u'hand grip- 2 w/u, Work1- 4+ reps. Drop weight and rest for a minute.Work2- 6+ reps with a slow 10 count neg.
Parallel grip pulldown- 1 w/u. Work1- 6+. Drop weight and rest for a minute. Work2- 9+ reps.
Smythe supported rows- 1 w/u, Work1- 7 reps. Drop a tad of weight and rest for 1 minute. Work2-9 reps
Low pulley rows w/ V handle- 1 w/u, Work- 10 good reps.
Deads- 2 w/u, Work1- 10 solid reps.

42 minutes. The stretch on the deads felt excellent. The massage lady gently scolded me for not doing more to stretch them. Guess the additional day of squats is having an effect.

[almostgone]

I'm trying my best to maintain what I've built previously with just trt . It's hard work with injuries but that's age for you and training like an animal all these years. It catches up to you.

Totally understand the age/ wear and tear factor.

[almostgone]

Morning fellas, no session the day having a rest like i said. I need the two days, got the dentist after work anyway.

Ugh, dentist. I always keep my appointments with the dentist, but never look forward to going.

[NACH3]

What you been through and done to achieve that body is just remarkable mate well done

m

I very much appreciate your words, Marcus... being told this, especially in this game and in THIS DUNGEON is a special privedge!!!

I'm trying my best to maintain what I've built previously with just trt . It's hard work with injuries but that's age for you and training like an animal all these years. It catches up to you.

Your still kicking ass yourself and with your mindset I don't see that changing one bit - you'll always figure something out(i.e.; how to attach he bidyband break down those muscle fibers HIT is a lifechanger.... Ever think to yourself whybthevserious lifters come here to learn.... it's a proven method if you can tolerate the pain and mental side of it!!

Totally understand the age/ wear and tear factor.

Agree here... the wear and tear of the any BBing, especially HIT will surely break down the body over time - it's how we respond to that which separates the special from the avg!!!

[NACH3]

Ugh, dentist. I always keep my appointments with the dentist, but never look forward to going.

X2 on that.... The drill just gives me chills man ugh

[NACH3]

Morning fellow HITers!

It may be time to hit arms today!

Eating eggs/ground beef/& some jasmine rice! Will report back later

[Proximal]

Majority were hard gainers they just didn't fully implement the muscle building process to suit their bodies. If this game were easy we would all be walking around 250lbs 10bf

We're talking about different things Marcus. You've helped me in the past, thank you, but you've insulted me (knowingly/unknowingly, don't care) both directly & indirectly. Have great ones everyone.