**Marcus's HIT Dungeon**

[Cuz]

Do you go all the way to the floor with your DL? Or just took the knees?

Now I just do them below the knees...once you go below the knees then its mostly legs. If you are a novice lifter I'd recommend going from the floor. But a more veteran guy most just do rack pulls. Every now and then its good to pull from the floor for anybody. Just make sure your form is on point.

[Rusty11]

I haven't done DL's in a long time. Most of my back routine now are just 2-3 movements. Open always with wide grip chins. I do high reps with these and use weight every other workout. Then I move to tbar rows. Four or five sets. Always a couple warmers so I don't hurt myself. Last ill dow cable rows. Bout three sets. My back is warm now no light weight needed. I do all the weights as heavy as i can go without giving up on my form. Strict form with squeeze and muscle contraction is always a priority. Don't worry about all the fancy movements for back...if you wanna build it stick with heavy old school style training. Hope it helps.

But do your DL's. Thats the number one total body exercise for me. Really thickened me. Indont do them now because I'm recovering from a lower back injury.

Thanks. Great advice. I like that routine. I suck at wide grip chins. Guess it's time to go at the weakest points.

[Cuz]

Thanks. Great advice. I like that routine. I suck at wide grip chins. Guess it's time to go at the weakest points.

I just keep it simple. And ur welcome buddy. It would be a good idea to attack your weak points first.

[human project]

Cuz, if there are one or two movements that built that back, what would they be? DLs, db/bb rows?

My favorite two back movements are lawn mower pulls and straight bar slightly bent over rows.... But no back workout is complete with out pull ups to failure

[marcus300]

Just noticed this thread is heading toward 13k posts.....f'in excellent. I'm old and have read a few threads in my time, but I'll have to put this thread in the top...lots of experience, lots of good info, and extremely motivating!

I know its unbelievable and its more or less every post of valuable information with zero trolling, well done everyone and well done for the commitment to this type of training it takes a heart of a lion to keep with this training year in year out so well done, I'm proud of all of you

[almostgone]

Shoot man, I'm proud to be a part of this sadistic group you've assembled!

[marcus300]

Do you go all the way to the floor with your DL? Or just took the knees?

Once you go below the knee the stress goes off the back and your in a position to cause great injury, if your bodybuilding then just go below the knee IMHO and keep the tension on the back and never do 1RM, its pointless for bodybuilding.

[marcus300]

Going do legs soon,
back is hurting but going to stick with the v squat hammer machine and build my big arse and hams up further lol
I'm on it today lets hope I don't pop another disc
ergggggggggggggggggggggggg


People pm me all the time and ask me " how do you get so big" it is nice to receive these pm's because its gives me more determination to look even better but I always direct them to this thread, within this thread and if you read between the lines of many post they will see what it takes to stimulate your body so it grows, you will learn how to eat correctly and I mean eat, not some of these stupid fuking cvnting diets I see knocking around here what wouldn't feed my left leg, I mean eat to get big and eat to diet.

It takes hard fuking work and we all know many talk the talk and many say I am training really hard in the gym and eating loads but do they have that mind set to take it further into the serious zone!!!! that's what gets you big do things more than the normal man can in the gym and kitchen..

Erggggggggggggggggg I'm on one this morning and cant wait to rip fuk out of my legs

Welcome to hell Marcus..............I'm on my way

[almostgone]

That post has me soooo ready to get to the end of this shift and get home to lift!!...Hope the back acts right for you, Marcus.

[marcus300]

That post has me soooo ready to get to the end of this shift and get home to lift!!...Hope the back acts right for you, Marcus.

My belt is on, my knee supports are on and my mind set is in full swing. I'm just fuelling up as we speak

[marcus300]

My favorite two back movements are lawn mower pulls and straight bar slightly bent over rows.... But no back workout is complete with out pull ups to failure

welcome back

[marcus300]

There are some big fuking guys in this thread, every time I look at your avy's gents it amazes me how big and well you all look. That includes Almostgone because ive had a secret showing of that beast in the making

There's some fuking monsters post in this thread, its like the monster club not for the faint hearted !!!!!!!!!

[Black]

Going do legs soon,
back is hurting but going to stick with the v squat hammer machine and build my big arse and hams up further lol
I'm on it today lets hope I don't pop another disc
ergggggggggggggggggggggggg

People pm me all the time and ask me " how do you get so big" it is nice to receive these pm's because its gives me more determination to look even better but I always direct them to this thread, within this thread and if you read between the lines of many post they will see what it takes to stimulate your body so it grows, you will learn how to eat correctly and I mean eat, not some of these stupid fuking cvnting diets I see knocking around here what wouldn't feed my left leg, I mean eat to get big and eat to diet.

It takes hard fuking work and we all know many talk the talk and many say I am training really hard in the gym and eating loads but do they have that mind set to take it further into the serious zone!!!! that's what gets you big do things more than the normal man can in the gym and kitchen..

Erggggggggggggggggg I'm on one this morning and cant wait to rip fuk out of my legs

Welcome to hell Marcus..............I'm on my way

This is me today as well. I tweaked my back (combination of tearing down a shed and then some heavy t-bars I'm guessing). I have legs to do today and I'm not missing it regardless of my back. There's always another way. Sometimes you have to take a detour. I thinking some reverse V-squats it is.

[marcus300]

I smashed it, very brutal and intense. Only had 1 min rest in between sets. Power sets all the way through and was strong the pain killer helped me out

V squat hammer machine
lights squats
leg extensions
lying leg curls
seat calves raises
standing calve raises
all to failure
ringing in my ears on the way home and I had the foot shake on the accelerator which is nice..

[clarky.]

Back for me today looking forward to that.

[marcus300]

Ive been speaking to some friends of mine who are at the top of their game and I just want to get out there to everyone that you MUST have time off steroids and get yourself back to normal, if by any means your on hrt don't take more than you need 100-150 mgs is plenty. Please guys be careful with staying on to long. You may look great and outstanding but trust me you need to come off.

I am not going into why I am saying this because its personal to a few friends if mine and myself but please take caution.

[Dpyle]

Blasted delts and arms yesterday. Set a new pr on DB shoulder press in the process, just rolled into the gym telling myself what weights were going up and blasted it.

DB press: 3 warmups, 1 working 1 drop

Side raises: 1 feel, 1 working 1 drop

Front raises: 1 working 1 drop

Upright cable rows: 1 feel, 1 working 2 drops

Rear delt fly: 2 high rep sets, 1 working 2 drops

Alternating DB curls: 1 feel, 1 working 1 drop

DB hammer curls: 1 working 1 drop

Straight bar curls: 1 feel, 1 working 2 drops

Cable push downs: 1warmup, 1 feel, 1 working 2 drops

Reverse grip straight bar push downs: 1 working 2 drops

Single arm extensions: 1 working 2 drops

Now I'm sitting in the gym parking lot headed in for the beast that is leg day.

[kelkel]

Ive been speaking to some friends of mine who are at the top of their game and I just want to get out there to everyone that you MUST have time off steroids and get yourself back to normal, if by any means your on hrt don't take more than you need 100-150 mgs is plenty. Please guys be careful with staying on to long. You may look great and outstanding but trust me you need to come off.

I am not going into why I am saying this because its personal to a few friends if mine and myself but please take caution.

X2. Your CNS need a break. On top of that, you need to be able to train and make gains "off cycle" if you expect to make good gains "on cycle."

[Dpyle]

Legs are shot to shit! Broke out my knee braces for the first time ever, and it wasn't till today that I discovered just how much knee pain I've been having on leg day. Both my leg press and hack squat working weights went up a plate each side! Should start seeing some great leg development after today's discovery

Pre exhausted with leg extensions: 3 warm ups, 2 working w 2 drops each

Leg press: 2 feel sets, 2 straight working sets super slow negatives and stopping and squeezing quads for a couple seconds at the top of each rep

Hack squats: 2 slow feel sets, 2 working with 4 forced reps on the first, and 6 on second

Lying leg curls: 1 feel, 2 working 2 drops each

Seated leg curl: 1 feel, 1 working, 3 drops

Wish I had borrowed the wife's automatic now.

[Black]

Speaking off legs, I need to take a new approach. Everything is developing nicely over the years except my quads. Absolutely terrible (to me). I know poundages don't mean everything, but I have squatted over 400 for reps. Leg pressed over 1000 for reps. And my legs don't show any correlation with those numbers.

So now, I'm going to solely focus ALL quad movements with a narrow stance. Since I can't back squat narrow and low, I guess front squats it is.

[clarky.]

Did back and traps good warm up 3x 25 reps on lat pd.

Lat pd wide grip 8,4,4,3 DD to fail

Straight arm pd 7,6,5,3 DD to fail

Low pulley rows close grip 7,6,5,2 DD to fail

Traps shrugs 3 sets to fail

Ok guys what is the best way to do shrugs ?. Should they be done HIT or high rep to fail or what.

[Cuz]

Killed arms tonight. ..was a fun workout. Usual arm stuff. Didnt go nuts I just enjoyed training.

[almostgone]

Speaking off legs, I need to take a new approach. Everything is developing nicely over the years except my quads. Absolutely terrible (to me). I know poundages don't mean everything, but I have squatted over 400 for reps. Leg pressed over 1000 for reps. And my legs don't show any correlation with those numbers.

So now, I'm going to solely focus ALL quad movements with a narrow stance. Since I can't back squat narrow and low, I guess front squats it is.

I have practiced those with a dry bar and with moderate weight over the years, but I've yet to get comfortable with them. Great movement....I'm just clumsy.

[almostgone]

Incline d'bell curl-2 w/u, Work-4-2-1.5
Standing EZ curl w/ narrow grip-2 w/u, Work-4-2.5-1
Preacher d'bell curl - Work-5-2 cheat-2 cheat
Seated hammer curl- Work-5-2.5-2
Triceps press down w/ straight handle-2 w/u, Work-4-2-1
D'bell skullcrushers- 1 w/u, Work-9-4-2. Increase weight next time.
Close grip press- 1 w/u, Work-4-3-1

Ran short on time and bypassed wrist curls this time. Will get them in next time.
New weights on everything except for EZ curl and d'bell skullcrushers. Went for the long pull and slow negatives for the bicep work.

[almostgone]

Did back and traps good warm up 3x 25 reps on lat pd.

Lat pd wide grip 8,4,4,3 DD to fail

Straight arm pd 7,6,5,3 DD to fail

Low pulley rows close grip 7,6,5,2 DD to fail

Traps shrugs 3 sets to fail

Ok guys what is the best way to do shrugs ?. Should they be done HIT or high rep to fail or what.

I've been loading up the bar heavy enough to fail @ 8-12 reps and then drop to failure. Occasionally I'll keep going until I'm down to partial reps. Don't know if that's the best way, but it has been working for me.

[almostgone]

On a side note, I'm just getting into what seems to be a decent book by R. Strossen. So far, it is tying in really well with HIT. Hopefully, it will be a useful addition....

[marcus300]

Killed arms tonight. ..was a fun workout. Usual arm stuff. Didnt go nuts I just enjoyed training.

Looking good Cuz, those arms are freaky

[marcus300]

Did back and traps good warm up 3x 25 reps on lat pd.

Lat pd wide grip 8,4,4,3 DD to fail

Straight arm pd 7,6,5,3 DD to fail

Low pulley rows close grip 7,6,5,2 DD to fail

Traps shrugs 3 sets to fail

Ok guys what is the best way to do shrugs ?. Should they be done HIT or high rep to fail or what.

I would try both and see which one feels better for growth, personally I hit traps with HIT of course and tend to stay with dropsets or rest pause which really targets those tough trap fibers

[marcus300]

Delts

single side laterals
3 warm up sets with RC movements between
1 working set to failure plus one drops set


bent over db lateral
3 working sets to failure

seated shoulder press
2 feel sets
1 working set to failure plus one drop sets

bb shrugs with 2 drops

weighted abs crunches

home and had 7 whole eggs and a bowl of rice

[hawk14dl]

Just wanted to say thanks to you guys. Very motivational.

Shows what it takes to get to "monster" status. It will probably take me a couple of years (or more) to get there, but it's nice to see what it takes.

[marcus300]

Just wanted to say thanks to you guys. Very motivational.

Shows what it takes to get to "monster" status. It will probably take me a couple of years (or more) to get there, but it's nice to see what it takes.

Keep on it and be consistent with everything you do and results will come

[Capebuffalo]

My favorite two back movements are lawn mower pulls and straight bar slightly bent over rows.... But no back workout is complete with out pull ups to failure

Welcome back HP


Listened to my body this morning. Stated in bed and had sex with my wife.

I need to listen to my body more often. Lol

[almostgone]

Delts

single side laterals 3warm up sets with RC movements between
1 working set to failure plus one drops set


bent over db lateral
3 working sets to failure

seated shoulder press
2 feel sets
1 working set to failure plus one drop sets

bb shrugs with 2 drops

weighted abs crunches

home and had 7 whole eggs and a bowl of rice

Would you describe the rotator cuff movements, Marcus? Thanks!

[marcus300]

Would you describe the rotator cuff movements, Marcus? Thanks!

[marcus300]

Would you describe the rotator cuff movements, Marcus? Thanks!

[marcus300]

Would you describe the rotator cuff movements, Marcus? Thanks!

http://www.bing.com/videos/search?q=...F0BED0C5DBA103

[DCI]

Chest tonight. Pre feeding already can't wait to assault my muscles later.

Will be watching a few motivation vids before I go into the gym

Some great posts in the last few pages aswell

[Black]

Welcome back HP

Listened to my body this morning. Stated in bed and had sex with my wife.

I need to listen to my body more often. Lol

I listened to my body today and decided on a rest day. But instead of sex, my wife is nagging at me and being quite the b!tch since the moment I woke up. Looks like I'll stroll the aisles at Lowe's.

[Capebuffalo]

I listened to my body today and decided on a rest day. But instead of sex, my wife is nagging at me and being quite the b!tch since the moment I woke up. Looks like I'll stroll the aisles at Lowe's.

Sorry to hear that. That is more typical for me. But to brag a little I did such a great Mother's Day surprise I got it yesterday during nap time. Can't remember back to back days since the honeymoon.

Home Depot would be good as well. Their ac is always cold.

[clarky.]

Did chest good warm up

Flat bench 6,5,3 One drop to fail

Db fly's 6,5,3

Cable x over 7,5,3,2 DD to fail. I really really killed it on these.

I really like doing x over's they are my fav chest movment. I hate bench press.