**Marcus's HIT Dungeon**

[Bio-Active]

Good morning hitters have a great Tuesday

[almostgone]

Chest.

DB incline press straight to Flies 1 warm up 2 working to extreme failure

DB flat bench press straight to Flies. 2 working to painful failure

Seated cable crossover 1 working triple drop set

Chest is fried.

Dang it, Cape. One working superset of incline and flat kicks my @ss completely. LOL, I am humbled.

[Capebuffalo]

Dang it, Cape. One working superset of incline and flat kicks my @ss completely. LOL, I am humbled.

I stole it from Marcus last week. I'm huffing and puffing 1/2 way through. I had to move to 45 sec to 1 min between sets. 30 sec wasn't enough anymore. Lol

[NACH3]

I stole it from Marcus last week. I'm huffing and puffing 1/2 way through. I had to move to 45 sec to 1 min between sets. 30 sec wasn't enough anymore. Lol

1w straight into a drop or DD is fuckin destroyable and yep you'll be gasping for that air... good stuff Cape! You can literally feel the fibers tearing...

Were you using the same bells for presses than flys or have a slightly lighter pair after reaching failure on presses(just thinking without going over the 12 reps on presses it's easy not to on flys or vice versa(let's you go heavyset in flys but on your presses I only get 4-5 if I hit 8+ on flys for ex)

Either way changing it up is a great move as always

[Capebuffalo]

Same weight. Maybe I'm doing them wrong. I'm doing one press then one fly. That's one rep. Got 8 reps with the 60's only 4 with the 70's.

[NACH3]

Same weight. Maybe I'm doing them wrong. I'm doing one press then one fly. That's one rep. Got 8 reps with the 60's only 4 with the 70's.

Next time try all flys first(hit failure & beyond if possible) then into your presses(with same bells) I'm toasted after flys but I'll still hit 4-6 reps(4clean) then partials.... drop the weight a lil same thing after your flys you'll be right at or near 12 reps +the presses will be around 10-12 reps(that's why I utilize the drop sets b/c your reps go down just enough for ex
1w 5-7 flys to failure then 3-5 presses
Drop 2-4 flys 2-3 presses drop enough to get a lil more presses but it's super intense and no resting once that working set starts

But changing it up is always good so your body is shocked thinking wtf is coming next lol

[songdog]

Good morning everyone snowing like crazy here ready for spring and 40yd wind sprints.

[Capebuffalo]

Next time try all flys first(hit failure & beyond if possible) then into your presses(with same bells) I'm toasted after flys but I'll still hit 4-6 reps(4clean) then partials.... drop the weight a lil same thing after your flys you'll be right at or near 12 reps +the presses will be around 10-12 reps(that's why I utilize the drop sets b/c your reps go down just enough for ex
1w 5-7 flys to failure then 3-5 presses
Drop 2-4 flys 2-3 presses drop enough to get a lil more presses but it's super intense and no resting once that working set starts

But changing it up is always good so your body is shocked thinking wtf is coming next lol

This is my ah ha moment. I'll be doing it that way next go. Thanks Nach.

[NACH3]

This is my ah ha moment. I'll be doing it that way next go. Thanks Nach.

No problem, Cape! Glad I could be of help

[almostgone]

This is my ah ha moment. I'll be doing it that way next go. Thanks Nach.

It's a real no sh!tter, Cape, but if you want to get the maximum bang for the buck in the minimum amount of time, it's defo the way to go. I usually throw in wrist curls and hammers at the end since the wrists and forearms get such a pounding on the combo of flyes and presses?
When I run supersets, about 4-5 weeks is it for me, then I drop back and punt and separate the flyes and presses. You may hold up to it better than I though?
Also, it's a nice way to bump up your working weight if you're stuck at a certain set of bells for presses. After supersetting, when you go back to regular flyes and presses, don't he surprised if the weight of the d'bells you use increase a bit.

[Capebuffalo]

It's a real no sh!tter, Cape, but if you want to get the maximum bang for the buck in the minimum amount of time, it's defo the way to go. I usually throw in wrist curls and hammers at the end since the wrists and forearms get such a pounding on the combo of flyes and presses?
When I run supersets, about 4-5 weeks is it for me, then I drop back and punt and separate the flyes and presses. You may hold up to it better than I though?
Also, it's a nice way to bump up your working weight if you're stuck at a certain set of bells for presses. After supersetting, when you go back to regular flyes and presses, don't he surprised if the weight of the d'bells you use increase a bit.

Makes perfect sense. I just wish I'd done them right the last two weeks. I missed out on some growth. And that's unacceptable. Doing them like I did them still was no joke for me. Lol

[songdog]

Alright just got back from my cold damp basement Mils deads squats chins! Hell I even stayed awake for 20 minutes on my bike but I was at a good pace.I know should've been 30 but I can only take being in one place for so long.

[marcus300]

Same weight. Maybe I'm doing them wrong. I'm doing one press then one fly. That's one rep. Got 8 reps with the 60's only 4 with the 70's.

All flyes first to failure then press with same weight. Pre exhausted superset

[Back In Black]

Trained legs earlier. Felt really nauseous for around an hour afterwards. Knees were/are ok but I think I might have bitching DOMS tomorrow after reintroducing smith machine split squats.

Training is good, dieting is good, even hitting 60 mins cardio minimum per week as planned. I feel rejuvenated for the lifestyle having lost my way a little at the back end of last year.

[Capebuffalo]

All flyes first to failure then press with same weight. Pre exhausted superset

Damn. I should have asked last week. I like this better. I'll do them right next week.

[almostgone]

My back lift from earlier today.

1 set of crunches
Underhand wide grip pulldown- 2 w/u, Work-6+,drop,4+,drop,2+ w/ a 10 coint hold on partials.
D ring handle pulldowns- 1 w/u, Work-5+,drop,4+,drop,2+ w/ a 10 count hold on partials.
Overhand Smythe supported rows- 1 w/u, Work-5 - 3 - 3. Rest paused these.
Low pulley rows- 1 w/u, Work- 7+ - 4+ - 2+ w/ a nasty 10 count hold on all partials. (New weight).
Deads- 2 w/u, Work1- 10 nice reps. Work2- 6 reps. Had to cut deads short so I could get ready for Dr. appointment and also nature was calling.

48 minutes for everything.

[marcus300]

Damn. I should have asked last week. I like this better. I'll do them right next week.

I think I stated it on my workout post or one of them. No worries give it a try. It's a killer

[Capebuffalo]

I think I stated it on my workout post or one of them. No worries give it a try. It's a killer

I've never been one to follow directions. .
No your way sounds more intense. im old I get confused easy.

[DCI]

Back tonight too like everyone else all the rows ha.

Home ate a shitload of food. Some coffee and music for the evening as I have no work tomorrow so will have early gym session in the morning

[Sfla80]

Next time try all flys first(hit failure & beyond if possible) then into your presses(with same bells) I'm toasted after flys but I'll still hit 4-6 reps(4clean) then partials.... drop the weight a lil same thing after your flys you'll be right at or near 12 reps +the presses will be around 10-12 reps(that's why I utilize the drop sets b/c your reps go down just enough for ex
1w 5-7 flys to failure then 3-5 presses
Drop 2-4 flys 2-3 presses drop enough to get a lil more presses but it's super intense and no resting once that working set starts

But changing it up is always good so your body is shocked thinking wtf is coming next lol

Ugh haven't done these in forever! Killer.

Maybe next week


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[Sfla80]

My back lift from earlier today.

1 set of crunches
Underhand wide grip pulldown- 2 w/u, Work-6+,drop,4+,drop,2+ w/ a 10 coint hold on partials.
D ring handle pulldowns- 1 w/u, Work-5+,drop,4+,drop,2+ w/ a 10 count hold on partials.
Overhand Smythe supported rows- 1 w/u, Work-5 - 3 - 3. Rest paused these.
Low pulley rows- 1 w/u, Work- 7+ - 4+ - 2+ w/ a nasty 10 count hold on all partials. (New weight).
Deads- 2 w/u, Work1- 10 nice reps. Work2- 6 reps. Had to cut deads short so I could get ready for Dr. appointment and also nature was calling.

48 minutes for everything.

Gonna look up d ring handle.

Nice session


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[Sfla80]

Chest tonight, got in there late again and 80% of the gym doing chest lol.

Incline bench 3w 1f 1w 1d

Incline db flies 1f 2w

Decline hammer strength 2w

Incline hammer strength 2w

Pec/dec 2 burn outs.


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[almostgone]

Gonna look up d ring handle.

Nice session


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Thanks, Sfla!
Re the D ring handle, some.people call it a.stirrup handle. I have a straight bar and a wide cambered bar

Troy 24" Pro Style Lat Bar With Tapered Handles | Ringside

[almostgone]

Chest tonight, got in there late again and 80% of the gym doing chest lol.

Incline bench 3w 1f 1w 1d

Incline db flies 1f 2w

Decline hammer strength 2w

Incline hammer strength 2w

Pec/dec 2 burn outs.


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Nice! You're back in the groove aren't you.

[Sfla80]

Thanks, Sfla!
Re the D ring handle, some.people call it a.stirrup handle. I have a straight bar and a wide cambered bar

Troy 24" Pro Style Lat Bar With Tapered Handles | Ringside

Aw see that's what I used yesterday but ours is bent. I'll try to find a pic.


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[Sfla80]

Nice! You're back in the groove aren't you.

My mind is definitely back. Down under 200 again. Which usually is a bad thing but for me is good...losing some fat lol


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[Sfla80]

Thanks, Sfla!
Re the D ring handle, some.people call it a.stirrup handle. I have a straight bar and a wide cambered bar

Troy 24" Pro Style Lat Bar With Tapered Handles | Ringside

This is the one we have. Never really used it before except on rows once or twice.

I liked it. Gave a good squeeze



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[Proximal]

Machine dips: 2wu 2ws, each w/single drop
Close grip bench: 1 wu 3ws
Pressdowns: 1 wu 1 ws w/ triple drop
Single arm machine extensions to positive assist fail, then a single drop

45 minutes after stretching

Have a good nite guys.

[NACH3]

My mind is definitely back. Down under 200 again. Which usually is a bad thing but for me is good...losing some fat lol


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Great to hear buddy! Things will surely improve fast!

[Sfla80]

Machine dips: 2wu 2ws, each w/single drop
Close grip bench: 1 wu 3ws
Pressdowns: 1 wu 1 ws w/ triple drop
Single arm machine extensions to positive assist fail, then a single drop

45 minutes after stretching

Have a good nite guys.

Single arm machine extension is this like the free motion machine? Or just cables?

Like an over head movement?

Lol sorry so many questions but always looking for a new movement



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[Sfla80]

Great to hear buddy! Things will surely improve fast!

Ty sir! Gonna pm you. Went to pain doc today but won't keep putting that crap in this thread lol


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[Cuz]

Back night. Rows, chins, then tbar rows...done in 20 minutes. Current composure

[Sfla80]

Back night. Rows, chins, then tbar rows...done in 20 minutes. Current composure

Lean as fuck still cuz. Amazing back


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[kelkel]

Training is good, dieting is good, even hitting 60 mins cardio

In the immortal words of Meatloaf, two out of three ain't bad.

[Cuz]

Lean as fuck still cuz. Amazing back


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Trying to bounce back man! Catch up to you brother and everybody else on this thread lol

[Sfla80]

Trying to bounce back man! Catch up to you brother and everybody else on this thread lol

Lmao cuz thanks but with that back u are way past me.

Keep it going man. Did I miss it or did u get ur bloods back???


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[Cuz]

Lmao cuz thanks but with that back u are way past me.

Keep it going man. Did I miss it or did u get ur bloods back???


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Yes sir. My levels are low (317)..in the process of getting my trt where it should be. Im just stunned its that low after only 7 days after a 200mg injection.

[Sfla80]

Yes sir. My levels are low (317)..in the process of getting my trt where it should be. Im just stunned its that low after only 7 days after a 200mg injection.

Haven't u been on trt for a couple weeks now? Still at 317??


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[Cuz]

Haven't u been on trt for a couple weeks now? Still at 317??


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Been on 6 weeks, ill pm you soon. Dont wanna fill the dungeon up with my problems

[Proximal]

Single arm machine extension is this like the free motion machine? Or just cables?

Like an over head movement?

Lol sorry so many questions but always looking for a new movement



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Seated machine, arms elevated/supported on a pad in front, at about shoulder level. Really can isolate the tricep and assist it with the other arm, love it.