**Marcus's HIT Dungeon**

[NACH3]

[QUOTE=Sfla80;7089173]Have to jump in here and too.much to quote or even high light.

palms facing each other.


You mean twisting and palms facing toward you?? My flys - my palms always face each other(unless I open up more for the stretch) - focusing on squeeze at top - I think the twist re-ensures some(mental Q) or it activates the under/lower part of pecs(like a low pully starting position bringing cables up from the bottom) if that makes sense...

[Sfla80]

Yes nach facing towards you....meant that after I wrote it...but didn't edit it. :/

And thanks....I never have done it....was just more curious on why.

[NACH3]

Yes nach facing towards you....meant that after I wrote it...but didn't edit it. :/

And thanks....I never have done it....was just more curious on why.

Tbh - im not really sure if the twisting does much - if your doing the. Flys correctly I think one is more than fine as long as the chest isn't caving(as Haz has said) and focus more so on the squeeze(which is a flex at the top of contraction...

Have you ever played around w/them(twisting and not)? I really can't do the twist(asMy shoukder is like locked in a certain place and it's tough to get that ROM of my palms up/or facing towards you -

How's things man, vaca sounded very nice and much needed

[Hazard]

Tbh - im not really sure if the twisting does much - if your doing the. Flys correctly I think one is more than fine as long as the chest isn't caving(as Haz has said) and focus more so on the squeeze(which is a flex at the top of contraction...

Have you ever played around w/them(twisting and not)? I really can't do the twist(asMy shoukder is like locked in a certain place and it's tough to get that ROM of my palms up/or facing towards you -

How's things man, vaca sounded very nice and much needed

For me sometimes the twist helps..... Others it doesn't. I feel It out durring my feel sets. Flys are weird for me..... I have to warm up and get the proper angle and motion first and then hammer them.

[NACH3]

For me sometimes the twist helps..... Others it doesn't. I feel It out durring my feel sets. Flys are weird for me..... I have to warm up and get the proper angle and motion first and then hammer them.

Makes sense - so it's kinda like a mental Q for you - sometimes the twist helps the squeeze and sometimes it doesn't!

I need to Use my feelers too tho sometimes if really warmed I can get right into a groove - it depends too I guess lol - especially incline flies tho...

[Sfla80]

Tbh - im not really sure if the twisting does much - if your doing the. Flys correctly I think one is more than fine as long as the chest isn't caving(as Haz has said) and focus more so on the squeeze(which is a flex at the top of contraction...

Have you ever played around w/them(twisting and not)? I really can't do the twist(asMy shoukder is like locked in a certain place and it's tough to get that ROM of my palms up/or facing towards you -

How's things man, vaca sounded very nice and much needed

Things are good. Crazy at work now...but still find time to visit the diary lol.

Wife is good...found out its a baby girl on the way . Vaca was great getaway basically relaxing and eating lol.

And yeah never tried the twist motion.

[almostgone]

^^^ great news, Sfla!

[almostgone]

Drinking my shake and then going to work shoulders.

[NACH3]

Things are good. Crazy at work now...but still find time to visit the diary lol.

Wife is good...found out its a baby girl on the way . Vaca was great getaway basically relaxing and eating lol.

And yeah never tried the twist motion.

Congrats Sfla! That's great news! Glad you were able to get away! See you've been back hitting it hard too!

I just been doing my flys palms facing each other... Especially on incline(it's harder for me to even do the twist.

[Sfla80]

Thanks nach and ag!!

[marcus300]

Have to jump in here and too.much to quote or even high light.

So with what marcus said...bringing the dumbells in slightly instead of straight up. I'm picturing the inner part of db almost lined up with your pecs...few inches away from each db touching each other? Hope that makes sense....need a video to explain better...maybe get the wife to take one of me tomorrow.

Also let's say incline db flies. Used to see and actually still do....guys twisting the db at their highest point to palms facing each other. Is this helping target anything?

Just bring the bells up with a slight inward pitch without locking the elbows, once the elbows lock all the weight of the bell translate to your shoulder joint so if you have a soft elbow and bring them up in a slight arch together you will directly hit the chest and stimulate it better than just going up and down with the bells which will involve a lot more tricep.

FLyes just use what ever groove suits you best but I was told by someone very educated in this game yrs ago regarding flyes and he said bring the bells down for the stretch and up for the contraction but try your arm like your hugging a tree at all times, lol this stuck with me and do this all the time so my inner and outer parts get really hit hard

[Sfla80]

Just bring the bells up with a slight inward pitch without locking the elbows, once the elbows lock all the weight of the bell translate to your shoulder joint so if you have a soft elbow and bring them up in a slight arch together you will directly hit the chest and stimulate it better than just going up and down with the bells which will involve a lot more tricep.

FLyes just use what ever groove suits you best but I was told by someone very educated in this game yrs ago regarding flyes and he said bring the bells down for the stretch and up for the contraction but try your arm like your hugging a tree at all times, lol this stuck with me and do this all the time so my inner and outer parts get really hit hard

Probably best way it's been said....hugging a tree at all times.

Thank you sir.

[almostgone]

Whew, will post up in a bit,, but that was a good lift. Feels like if I turn my head around far enough, I could mash my ear against my traps.

[almostgone]

Thanks nach and ag!!

You got it, Sfla!!

Not sure what I did but glad it helped?

[almostgone]

R/C exercises and broomstick stretches.

D'bell shoulder press-2 w/u Work-4,drop,3,drop,1- 3+ reps-2+ reps
Cable side lateral-2 w/u, Work-7+,drop,4+-3+reps-1+ reps. 2 more reps w/right arm vs. left arms. Long 10 count hold on partials.
D'bell rear laterals-2 w/u, Work-7+,drop,3+,drop,2+. Long 10 count hold on partials.
B'bell shrugs-2 w/u, Work (front)-4,drop,7,drop,5+
D'bell shrugs from the side. Dropsetted my way from 100# down to 40# averaging 3+ reps per drop.

Think I will be rotating out the b'bell shrugs to the rear w/ dropsetting d'bell shrugs for awhile and keep the b'bell shrugs to the front every shoulder lift.


37 very busy, intense minutes not including the R/C exercises and stretches.

[clarky.]

R/C exercises and broomstick stretches.

D'bell shoulder press-2 w/u Work-4,drop,3,drop,1- 3+ reps-2+ reps
Cable side lateral-2 w/u, Work-7+,drop,4+-3+reps-1+ reps. 2 more reps w/right arm vs. left arms. Long 10 count hold on partials.
D'bell rear laterals-2 w/u, Work-7+,drop,3+,drop,2+. Long 10 count hold on partials.
B'bell shrugs-2 w/u, Work (front)-4,drop,7,drop,5+
D'bell shrugs- Dropsetted my way from 100# down to 40# averaging 3+ reps per drop.

Think I will be rotating out the b'bell shrugs to the rear w/ dropsetting d'bell shrugs for awhile and keep the b'bell shrugs to the front every shoulder lift.


37 very busy, intense minutes not including the R/C exercises and stretches.

Nice session AG.
I don't do db shrugs AG i prefer just bb i feel i hit the traps better for me but since i started doing behind the back shrugs i have seen a big difference in them.

[clarky.]

Tri's are a wee bit sore think i'm in for doms but my chest is fvcking destroyed i mean destroyed

[almostgone]

Nice session AG.
I don't do db shrugs AG i prefer just bb i feel i hit the traps better for me but since i started doing behind the back shrugs i have seen a big difference in them.

Sounding great, Clarky! I was doing front and rear b'bell shrugs only, but when I throw in heavy slow d'bell shrugs from the sides, it feels like my traps run all the way up to my ears. I do them fairly slow on positive and negative so I have plenty of time to breathe and growl and get my eyeballs shaking.
Wife even commented on traps standing tall last night.

[clarky.]

Sounding great, Clarky! I was doing front and rear b'bell shrugs only, but when I throw in heavy slow d'bell shrugs from the sides, it feels like my traps run all the way up to my ears. I do them fairly slow on positive and negative so I have plenty of time to breathe and growl and get my eyeballs shaking.
Wife even commented on traps standing tall last night.

Aye good stuff AG i'll give them a go after the bb i'll do it like you said mate.

[NACH3]

Aye good stuff AG i'll give them a go after the bb i'll do it like you said mate.

Arms for me today... Nice and rested!

AG/Clarky - I too, have been finishing my shrugs w/the slow DBs from the sides(got it from one of your w/o's a while back AG - gotta say since incorporating behind/regular/DB shrugs... Been getting many more compliments on my traps hey I'll take it lol

[almostgone]

That's great, Nach! If I can share something that helps someone out, then it has been a good day for me.

[almostgone]

Tonight should be cardio, but I may try to squeak in a back session instead (day early, but what the heck). I know tomorrow is going to be hectic, so the cardio would fit into my schedule better then.

[Hazard]

Sounding great, Clarky! I was doing front and rear b'bell shrugs only, but when I throw in heavy slow d'bell shrugs from the sides, it feels like my traps run all the way up to my ears. I do them fairly slow on positive and negative so I have plenty of time to breathe and growl and get my eyeballs shaking.
Wife even commented on traps standing tall last night.

Nice AG!

I always finish my traps off with heavy alternating db shrugs...... Love them!

[Bio-Active]

Incline bench



Wide grip hammer press



Db flys



Superset peck deck into incline machine press



Cable crossovers



30 minutes cardio and done

[Sfla80]

Arms this morning

Rope pull downs to start 3 w 1 feel 2 w dd all with holding full extension for 3 seconds. (Drops weren't 3 sec though)

Super set db over head into incline ez bar skulls. 2 w for both, DD on db.

Superset reverse grip ez pull downs into cable extensions. 2 w

Bi's

Cable (cable shoulder height, arms straight curling in towards ears...best way to explain not sure what it's called) 1f 2 w dd. Holding for 3 secs again.

Seated dB curls (no twist, palms up) Superset into hammers. 2 w 1 d on hammers

Reverse grip ez bar curls superset in single arm db preachers. 2 w

[NACH3]

Arms - Marcus that movement(tri extensions w/palms facing is awesome - can definitely see slabs forming )!!!

Stretching RC ex's abs(need to start doing more core stuff w/cables etc) cardio 30min

Bi's - warmed up w/light DB curls
1, BB curl(lil wider) - 2 feelers 1w 5(new weight lil heavy) drop 4-5/drop 5 same weight 3
2. Single atm DB preacher off back of incline - 1 feeler 2w 8/6(2 forced on each) drop 5 drop 3-4 again 2 forced on all drops
3. Incline curls - 1w 7-8 drop 5-6 drop 4 same weight 2-3
4. CG cable curls - 1w 7 drop 5 drop 3-4
Tris
1. CG Smith(new weight) - 3 feelers 1w 7-8 drop 5 drop 4-5 stayed @ weight 3
2. Lying(palms facing each other) tri extensions - 2 feelers(to get form down) 1w 8-9 bumped up w/6 drop 5 drop 3-4
3. French curls - 2w 8/5-6 drop 4
4. V-grip pushdowns stack - 8 drop 6 drop 4 drop 3ish all the way to 60lbs(stack is 200+)
5. Rope push downs - 1w 7 drop 5 drop 4 drop 3

Very intense 39min and shifted some nice weight - totally fvkin fried - grear session guys/& gals!!!

[clarky.]

Nice session slfa / nach

[NACH3]

Nice session slfa / nach

Right on buddy, thx!

[GirlyGymRat]

Finally lifted today. It was a sad state of affairs after being out for 2.5 mo. Like starting over. So sad. So so sad.

[almostgone]

Finally lifted today. It was a sad state of affairs after being out for 2.5 mo. Like starting over. So sad. So so sad.

I bet you will be lifting more than your previous best in no time, GGR. Don't be sad, be glad you have time to get back in the gym, young lady!

[almostgone]

Getting ready to go fight my way through a back lift. Fueling up now.

[almostgone]

2 sets crunches

WG underhand pulldowns-2 w/u, Work-7+,drop,3+,drop,3+. Slow negatives on partial.
Parallel grip pulldown-1 w/u, Work-3+-5+-2+. Slow neg. on partials
Tbar rows-1 w/u, Work-6+-3+-2+
Low pulley rows-Work-6+-2+-1+-1+- fail. Slow neg. on partials.
Deads-2 sets at a low weight
D'bell rows-10 reps/side (failure)

33 minutes not including crunches.

Almost had to put the lifting off, but managed to get it done. I strayed from my usual diet today and ate 1.5 Krispy Kreme doughnuts. My stomach didn't appreciate it and the whole experience was "very unpleasant".
Won't be doing that again.

[Hazard]

2 sets crunches

WG underhand pulldowns-2 w/u, Work-7+,drop,3+,drop,3+. Slow negatives on partial.
Parallel grip pulldown-1 w/u, Work-3+-5+-2+. Slow neg. on partials
Tbar rows-1 w/u, Work-6+-3+-2+
Low pulley rows-Work-6+-2+-1+-1+- fail. Slow neg. on partials.
Deads-2 sets at a low weight
D'bell rows-10 reps/side (failure)

33 minutes not including crunches.

Almost had to put the lifting off, but managed to get it done. I strayed from my usual diet today and ate 1.5 Krispy Kreme doughnuts. My stomach didn't appreciate it and the whole experience was "very unpleasant".
Won't be doing that again.

Hot Krispy kremes straight out the factory are incredibly good..... When I went to visit family in SC there was a factory not too far from them. You can watch the doughnuts as they come out lol

[Hazard]

MOTIVATION FELLAS.....


I don't need any!

I'm almost too excited about lifting tomorrow morning that I can't sleep.... Counter productive I know lol.

I'm fueling the fire..... I'm tearing down the muscle.... Just killin it right now.

[GirlyGymRat]

2 sets crunches WG underhand pulldowns-2 w/u, Work-7+,drop,3+,drop,3+. Slow negatives on partial. Parallel grip pulldown-1 w/u, Work-3+-5+-2+. Slow neg. on partials Tbar rows-1 w/u, Work-6+-3+-2+ Low pulley rows-Work-6+-2+-1+-1+- fail. Slow neg. on partials. Deads-2 sets at a low weight D'bell rows-10 reps/side (failure) 33 minutes not including crunches. Almost had to put the lifting off, but managed to get it done. I strayed from my usual diet today and ate 1.5 Krispy Kreme doughnuts. My stomach didn't appreciate it and the whole experience was "very unpleasant". Won't be doing that again.

[marcus300]

Hot Krispy kremes straight out the factory are incredibly good..... When I went to visit family in SC there was a factory not too far from them. You can watch the doughnuts as they come out lol

Ive never had these but a lot of people tell me they are the best.

[clarky.]

Ive never had these but a lot of people tell me they are the best.

X2 they do look very good but just can't bring myself to buy one lol.

[clarky.]

Delts/traps the day for me so i'll report back later the night.

[almostgone]

Hot Krispy kremes straight out the factory are incredibly good..... When I went to visit family in SC there was a factory not too far from them. You can watch the doughnuts as they come out lol

I'm thinking Greenville has a fairly busy one. There is a small KK one town over from me that has the smaller setup. Doughnuts running down the line and getting deluged in sugar/glaze.
LOL, my belly no longer likes the deep fried, sugary items.

[almostgone]

LMAO. . My stomach would have reacted better to the contents of those KK containers.