**Marcus's HIT Dungeon**

[clarky.]

Did tri's earlier good session.

Lying db tri ex 1 working DD

Straight bar pd 1 working DD

Behind head tri ex 1 working DD Vbar cable

Dips 3 sets high reps

Done and fried simple. Heavy weight no fvcking about in and out.

[NACH3]

Nice session nach...very cool everyone watching.

I get people starring at me but I always take it wrong. Always felt like I am about to get into a fight lmao.

Reverse grip bb I am gonna have to look up....smith machine?

The reverse grip front raises are great(BIO introduced them to me/us) and they really fry your rear delts(I must use a BB) but DBs can be used and even turn outside of palms up more(that's where I can't do it(shoulder) but the BB gives a great burn as well) definitely rounded my rear delts more so) where I'm lacking too!

Yeah I used to think like that too! But a group of PLs came up to me and wanted to work in... So I just went to town like normal and had these guys in some serious pain lol... I tried not to let em stop until they were at true failure but they didn't have the mind set

Just pick up bb as you would if curling a lil narrow but shoulder width and just kill em... Really love these

[NACH3]

Did tri's earlier good session.

Lying db tri ex 1 working DD

Straight bar pd 1 working DD

Behind head tri ex 1 working DD Vbar cable

Dips 3 sets high reps

Done and fried simple. Heavy weight no fvcking about in and out.

That's how it's done big guy! Nice session clarky!

[Sfla80]

The reverse grip front raises are great(BIO introduced them to me/us) and they really fry your rear delts(I must use a BB) but DBs can be used and even turn outside of palms up more(that's where I can't do it(shoulder) but the BB gives a great burn as well) definitely rounded my rear delts more so) where I'm lacking too!

Yeah I used to think like that too! But a group of PLs came up to me and wanted to work in... So I just went to town like normal and had these guys in some serious pain lol... I tried not to let em stop until they were at true failure but they didn't have the mind set

Just pick up bb as you would if curling a lil narrow but shoulder width and just kill em... Really love these

Found the best pic I could lol....are these them?

Not for ur front delts?

[DCI]

I'm liking that Nach man

[NACH3]

Found the best pic I could lol....are these them?

Not for ur front delts?

Yes sir Sfla.... That's how I do em except w/shorter straight bars that go up to 100 for now that's high enough lol...

Like I mentioned you can also do em with DBs and turn your palms up or keep em up the whole time...

[Sfla80]

Yes sir Sfla.... That's how I do em except w/shorter straight bars that go up to 100 for now that's high enough lol...

Like I mentioned you can also do em with DBs and turn your palms up or keep em up the whole time...

Heard going to try these Thursday will report back

[almostgone]

Thanks AG, and yeah im looking forward to the mood swings :/ lmao

And yeah im on VACA so still cooking lol....but she loved it so it is worth the work......came out great. If no one has tried crisping your brown rice I highly suggest it....it will add a little fat to your macros (but good EVOO).....but adds different flavor and texture....

We need to get a recipe thread started for you, Sfla! The pics of the food you prepare always look kickass.

[almostgone]

Chest today!!!

Warms with pec dec....started at 90 went up by 2 notches until I did entire stack (240)

DB flat press 1 feel set (100s) felt great so I went for it. 2 working with 115's!!!!! (PB no spot) hit 4 each for both sets, almost lost 4th rep on last set. Both sets could not drop, was shaking and dizzy lol....not sure why I am breathing properly...inhale way down exhale way up. Still super excited hitting this.

Incline smith press 1 feel, 2 working 245 DD one RP

Incline Db flys 2 working (starting to go heavy with these, still think I can get more..did 55s) DD

Single arm flies to finish....just burn outs 2 sets

F-in nice!!

[almostgone]

Did tri's earlier good session.

Lying db tri ex 1 working DD

Straight bar pd 1 working DD

Behind head tri ex 1 working DD Vbar cable

Dips 3 sets high reps

Done and fried simple. Heavy weight no fvcking about in and out.

Nice! Short and to the point.

[IronClydes]

Arms and abs today: 42 min

10 minute incline treadmill

Super-setted bis and tris

BB curl: 75x12, 105x4, 125x6, 135x5, 135x5
CG Bench: 120x12, 165x4, 215x3, 205x4, 205x4

DB Curl: 45x6, 50x5
Seated Tri DB Press: 80x8, 90x6

Hammer curls: 40x8, 40x8
Tricep Pushdowns: 85x10, 90x8

Abs circuit: 3/4 sit-up, hanging leg raise, air bikes

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[clarky.]

Found the best pic I could lol....are these them?

Not for ur front delts?

Check this out sfla

https://youtu.be/D6eXSMqTFRc

I don't see how these can hit the rear delts.

[almostgone]

Shoulders coming up this evening. Still feeling really good right now, it should be like this all the time.

[Sfla80]

Check this out sfla

https://youtu.be/D6eXSMqTFRc

I don't see how these can hit the rear delts.

Lpl clarky that the exact video I watched to....

[DCI]

Shoulders coming up this evening. Still feeling really good right now, it should be like this all the time.

me too gonna hammer the fck outta em

[NACH3]

Lpl clarky that the exact video I watched to....

Ok def more on the front, but you can see on the negative that her rear delts are firing(not like the concentric movement) but eccentric, nevertheless it rounds out the delts nicely....

[Hazard]

I much prefer these

http://youtu.be/ACtJ8u3zSfA

Except I keep the rope a little higher, and keep my thumbs down - not up

[almostgone]

I much prefer these

http://youtu.be/ACtJ8u3zSfA

Except I keep the rope a little higher, and keep my thumbs down - not up

I do them off the high pulley, lean back slightly w/ elbows pointed slightly upwards and the thumb down grip. Once you find your weight it really hits the rear delts nicely. I tend to get a small amount of trap activation along w/ the rear delts. After 6 weeks or so, I go back to reverse flyes for rear delts.

[zempey]

Shoulders and tri's today, hit them pretty good. Long day laying tile yesterday, didn't get home until after 730, my body was a throbbing mess last night, almost didn't get up this morning.

Db press: 1 warm, 1 feel, 2 working 1 drop.

Bar shrug: 1 warm, 2 feel, 1 working (5 plates) 1 drop (3 for 20).

Side raise: 2 feel, 1 working.

Front raise palms up: 2 feel, 1 working. Could have gone heavier, never did these before and 85 was easy.

Close grip press: 1 feel, 3 working.

Rear machine: 3 working.

Incline cavers: 1 feel, 2 working.

V-bar: 3 working.

Off to Cali tomorrow morning, can't wait. My buddy already has my 7 day pass so we can tear it up. The twin towers reunite for some ass kicking sessions. Not sure how much I will be on the next week or so, but I should have wifi most of the time. Now to go kill myself laying tile for the rest of the day.

[Bio-Active]

Leg press 3 sets feet inside and 3 sets outside 1 warm and 2 past fail

Leg extensions

Leg curls

Weighted lunges to fail

Finished with wall sits

40 minutes low intensity cardio and done

[NACH3]

I do them off the high pulley, lean back slightly w/ elbows pointed slightly upwards and the thumb down grip. Once you find your weight it really hits the rear delts nicely. I tend to get a small amount of trap activation along w/ the rear delts. After 6 weeks or so, I go back to reverse flyes for rear delts.

Now these really set em on fire! Agreed great for rear delts and traps! Thx for sharing(I do use these to burn out) il try em heavier

[Sfla80]

Legs this morning

Extensions to start 4 warms, 1 feel, 2 working 275# DD

Smith squats 2 feels, 2 working 325#, 1 drop

Reverse vsquat 2 working (5 45s 1 25 another 25 wouldn't fit) DD almost lost it here...sweat dripping, had to sit for a minute after.

DB stiff leg deads 80s 2 working

Seated calves

[NACH3]

Legs also and I killed em!

Warm ups stretching SMR RCs extensions(get blood flowing)

Seated calf raises - 3 warm ups 3w 8-15(all to failure) DD 6-10 failed

V squats(new weight) - 3 feelers 2w 8/5 Drop 4 drop first 3 reps holding squat position for 5+s then firing up) killed me then repped out after(2 sets)

Reverse Hacks(loved these thank you fellas) - 2 feelers 2w 10/8 DD 6/5

Stiff legged deads(100s) - 3w to failure(trying a lil more volume to see how my legs respond)

Extensions - 3w failure(10-20)
Suppersetted
Leg curls - 3w 10-15 or failure

Best leg w/o ive had - can't walk already

Weights done in 45min

[DCI]

Two savage leg workouts there lads

[clarky.]

Tri's are fried the day just feeding up and resting the night back to it the mora shoulders.

[NACH3]

Tri's are fried the day just feeding up and resting the night back to it the mora shoulders.

I'm thinking - I've not had my arms really sore n a while(only BP that doesn't get sore and I kill em) I may try a lil higher rep scheme but they are growing - weird b/c the pump is outta this world and no way I can do any more reps I'm totally at/beyond failure - any ideas? What about trying to get em in twice a wk?

It also seems like I can keep going w/my arm w/o's - I'm just at a loss for why they're the only BP that I don't get DOMS... Weird.... I'm all ears fellas

[Bio-Active]

I'm thinking - I've not had my arms really sore n a while(only BP that doesn't get sore and I kill em) I may try a lil higher rep scheme but they are growing - weird b/c the pump is outta this world and no way I can do any more reps I'm totally at/beyond failure - any ideas? What about trying to get em in twice a wk? It also seems like I can keep going w/my arm w/o's - I'm just at a loss for why they're the only BP that I don't get DOMS... Weird.... I'm all ears fellas

I like to have my spotter force negatives on the preacher. Gets my arms sore every time. Take 8 forced negatives for a couple of sets and there won't be much left in the tank

[NACH3]

I like to have my spotter force negatives on the preacher. Gets my arms sore every time. Take 8 forced negatives for a couple of sets and there won't be much left in the tank

Thx Bio, actually when I have someone they're to spot - your absolutely right - I can get those negs in on the preacher and that does kill em off

I think the spotter thing will definitely make a huge difference! Thx brother!

[CharlesThe4th]

Have been doing a lot of research on hit. Came across an article that hit isn't good for naturals. Doesn't make sense to me. Can anyone clarify? Thanks

[DCI]

Pre workout coffee along with Machinehead The Blackening no better pre workout

[scotty51312]

can u post the article link? or cut and paste?

[Bio-Active]

Thx Bio, actually when I have someone they're to spot - your absolutely right - I can get those negs in on the preacher and that does kill em off I think the spotter thing will definitely make a huge difference! Thx brother!

just fight it all the way down till you completely fail

[clarky.]

Pre workout coffee along with Machinehead The Blackening no better pre workout

Smash it mate

[clarky.]

just fight it all the way down till you completely fail

Yip love a good neg fries the muscle.

[Bio-Active]

Yip love a good neg fries the muscle.

helps you smash through stuck points as well

[NACH3]

helps you smash through stuck points as well

Will definitely do more negs as that has always fried my arms(now that I have a spotter) will make things much more painful

[clarky.]

What kinda rep range are you hitting nach ? On bi's

[NACH3]

What kinda rep range are you hitting nach ? On bi's

Atm - lower heavier weight(say w 4-6... DD 4/2-3 just thinking of maybe upping it a tad... But my arms have definitely grown doing this type of training... More so in 10-12wks then months b4... Just may need to switch it up a tad maybe w 6-8 DD 6/4 something like that or just go by feel?!

[kelkel]

Have been doing a lot of research on hit. Came across an article that hit isn't good for naturals. Doesn't make sense to me. Can anyone clarify? Thanks

Everyone's entitled to their opinion. Some may feel it's too intense and does not allow for adequate recovery between workouts for natural athletes. Don't buy it. Eat properly, rest well and take time off from HIT as with any style workout program.

[marcus300]

Have been doing a lot of research on hit. Came across an article that hit isn't good for naturals. Doesn't make sense to me. Can anyone clarify? Thanks

Depends on your routine set up and how intense and how often you implement both of these. You have to have a good understanding of HIT before designing a routine, the rest needed and the intense training session are completely different way of training lets say pyramid style. I say bullshit to the article but in am pure HIT because ive transform myself and many other people into freaks