**Marcus's HIT Dungeon**

[DCI]

Today felt wrecked and a bit crap, had a heavy weekend of driving etc so didn't realise how much it took outta me. Took a while to get into back. Was interupted by a trainer of the gym who has come back from America and kinda half killed the momentum of the session.

Started with

Wide grip lat pull down
Close grip D bar pull down
T bar rows
Tensioned deads
Wide grip seated rows
Close grip seated rows
DB rows.

All for 3 sets of increasing weight pyramids and two drop sets.

Cardio for 20 mins really helped to kill off the weekend tiredness.

[Rusty11]

Just finished with back. Feel good. PRs on db rows and DL.
After two working sets for DL, I was going to do a couple of drop sets, but decided to dust off the straps(haven't used them in a year), put 40# on the bar and 2 more sets of 6/4. Completely fried and could barely breath...lol. I video'd myself doing DL. Back kept straight, but shoulders sorta hunched over as I went to the floor. NOT GOOD. Guess I'll not add any weight for 2/3 weeks and work on keeping those shoulders back. Thanks for reading.

[Sfla80]

Just finished with back. Feel good. PRs on db rows and DL.
After two working sets for DL, I was going to do a couple of drop sets, but decided to dust off the straps(haven't used them in a year), put 40# on the bar and 2 more sets of 6/4. Completely fried and could barely breath...lol. I video'd myself doing DL. Back kept straight, but shoulders sorta hunched over as I went to the floor. NOT GOOD. Guess I'll not add any weight for 2/3 weeks and work on keeping those shoulders back. Thanks for reading.

Rusty would u possibly be posting this video? Would love to see it. And im sure would be good ti get critiqued a little. I posted a video a few weeks back of me squating. And people chimed in and helped me better it.

[kelkel]

Today felt wrecked and a bit crap, had a heavy weekend of driving etc so didn't realise how much it took outta me. Took a while to get into back. Was interupted by a trainer of the gym who has come back from America and kinda half killed the momentum of the session.

Started with

Wide grip lat pull down
Close grip D bar pull down
T bar rows
Tensioned deads
Wide grip seated rows
Close grip seated rows
DB rows.

All for 3 sets of increasing weight pyramids and two drop sets.

Cardio for 20 mins really helped to kill off the weekend tiredness.

DCI that's a lot of work and exercises. No doubt you could cut that back a bit and kill it with less.

[Rusty11]

Rusty would u possibly be posting this video? Would love to see it. And im sure would be good ti get critiqued a little. I posted a video a few weeks back of me squating. And people chimed in and helped me better it.

That's a good idea. I used an old digital camcorder. Don't know if I can. Next time, I'll use my phone. That's my excuse and I'm sticken' with it

[AD]

back and shoulders today.

wide-grip pulldown
t-bar row
db row
db deadlift

upright row
db lateral raise
shoulder press
bent-over laterals
shrugs

concentrated mainly on squeezing out the last few reps, from half reps to quarter reps. dropset that also goes to halves and quarters..... i need to lay down for a while...

[DCI]

DCI that's a lot of work and exercises. No doubt you could cut that back a bit and kill it with less.

I actually re read over that and thought the same myself. What are you thinking for less? Last night we added in a bit extra due to the interuption.

[kelkel]

Well, it would depend on the amount of sets per exercise. You could scan back and look at some of Marcus's or my workouts. My norm would be 2-3 rowing type motions and one pulldown. Generally I won't do more than two sets (usually one with RP/Drops) of a back exercise and on the third I can usually get by with just 1 set. I go by feel here.

[DCI]

I have read them all right. Last night was a bit of an exception due to being interupted but back is tight today normally its 5 exercises we do

[Hazard]

This would be mine - based on my favorite movements.....

Lat pull down to warn up

Reverse grip barbell rows
Wide grip cable rows
Dumbell rows
Reverse grip pull downs

[DCI]

Cool thanks haz, I'll have a go off that next sesdion

[Hazard]

I've got back today actually

[DCI]

Lol, back was always tuesday for me too bit the last few weeks been mixing up the split

[Sfla80]

Lol, back also today. Tuesday has always been chest for me,, but kinda liking this new routine. Mondays need to be off, gyms way to busy.

Anyways feel like I killed it today. Changed it up a little, and didn't pre exhaust this time.

Warm was 3 sets pull ups. Starting close, then widening each set.

reverse grip bent over rows 1 feel, 1 working, 2 drops. (do you guys do underhand grip or over? which is better? and width of hand placement?)
Single arm DB rows 1 feel, 1 working, 2 drops...killed me
Seated close grip rows 1 feel, 1 working 2 drops
Wide grip lat pull downs (same as above)
Tried doing standing straight arm pull downs to finish, but barely could finish one set at low weight, so called it a day.

[DCI]

Good man slf sounds intense the more you hit that im fooked wall and keep going you will explode

[Hazard]

Lol, back also today. Tuesday has always been chest for me,, but kinda liking this new routine. Mondays need to be off, gyms way to busy.

Anyways feel like I killed it today. Changed it up a little, and didn't pre exhaust this time.

Warm was 3 sets pull ups. Starting close, then widening each set.

reverse grip bent over rows 1 feel, 1 working, 2 drops. (do you guys do underhand grip or over? which is better? and width of hand placement?)
Single arm DB rows 1 feel, 1 working, 2 drops...killed me
Seated close grip rows 1 feel, 1 working 2 drops
Wide grip lat pull downs (same as above)
Tried doing standing straight arm pull downs to finish, but barely could finish one set at low weight, so called it a day.

I prefer underhand and shoulder width apart.....

[sawyer86]

Shoulders for me:

Hammer strength press-2 warm ups then drop setted 4 times

Seated db side laterals-2 warm ups then tripple drop. Thought i had more in the tank so tried another set but didnt get many.

Rear delt machine- 2 warm ups then triple drop

Smith machine shrugs-2 warm ups then triple drop. Tried a second set didnt get many.

Then onto abs struggled from doing 1 min rest for entire workout

[DCI]

Shoulders too for me:

Hammerstrength pressing 3 sets and doube dropset
Bb plate shrugs
Arnie pressing
Side lateral raises
Front raises
And db shrugs

All for the same above repa etc. Was crazy intense, sweat pouring off me by the db shrugging I was ruined my shoulders were bursting out of me and sore to touch. I was this session really making the mind muscle connection it was crazy.

Then 20 mins intense cardio really made me feel a lot better today not as tired etc

[marcus300]

To busy to update this thread guys sorry. But will have some time towards the end of the week. Still answering pm's and will get back and update this thread soon.

Keep posting your workouts and questions.

[kelkel]

Shoulders for me:

Hammer strength press-2 warm ups then drop setted 4 times

Seated db side laterals-2 warm ups then tripple drop. Thought i had more in the tank so tried another set but didnt get many.

Rear delt machine- 2 warm ups then triple drop

Smith machine shrugs-2 warm ups then triple drop. Tried a second set didnt get many.

Then onto abs struggled from doing 1 min rest for entire workout

Sawyer if you're doing 4 drops I'd consider upping the weight or adding in RP in the beginning. You can kill it quicker than that. Possibly up the starting weight as stated and then do a RP set first and a drop after. See how it works for you.

[kelkel]

Shoulders too for me:

Hammerstrength pressing 3 sets and doube dropset
Bb plate shrugs
Arnie pressing
Side lateral raises
Front raises
And db shrugs

All for the same above repa etc. Was crazy intense, sweat pouring off me by the db shrugging I was ruined my shoulders were bursting out of me and sore to touch. I was this session really making the mind muscle connection it was crazy.

Then 20 mins intense cardio really made me feel a lot better today not as tired etc

Only question I have is why shrugs at two different times during shoulders? Why not all together at the end? Or am I interpreting this incorrectly?

[DCI]

No real science behind it. Did it once to break up the session and get a serious bang off doing the plates in the middle of the workout. Normally its the 3rd exercise of the session, but mixed it up again. I like doing db shrugs last as I am normally completely fatigued.

[Hazard]

Did back and tris.....


Lat pull down - 3 warm up sets

-Reverse grip barbell rows with 225 x3
-Wide grip cable rows x3
-Hammer strength pull downs x3
-Reverse grip pull down 1 feel set and 1 working set with 2 drops. I couldn't even pull the bar down for 1 more rep lol

Tris - 1 cable push down warmup set

-Skull crusher/close grip bench superset x3 (this almost fried me)
- heavy straight bar cable push downs x3
- single hand reverse grip pull down x3

I could hardly finish my last two sets..... My tris felt like they were cramping.

[sawyer86]

Sawyer if you're doing 4 drops I'd consider upping the weight or adding in RP in the beginning. You can kill it quicker than that. Possibly up the starting weight as stated and then do a RP set first and a drop after. See how it works for you.

Thanks kel.

[Igifuno]

On our way back from the best vacation. We hiked 12 challenging miles yesterday at the Grand Canyon and at a nice pace. Had to get in the zone a few times. Looking forward to getting back in my bed, kitchen and gym tomorrow.

[kelkel]

On our way back from the best vacation. We hiked 12 challenging miles yesterday at the Grand Canyon and at a nice pace. Had to get in the zone a few times. Looking forward to getting back in my bed, kitchen and gym tomorrow.

Post up some pic's if you can. Love to see them!

[Igifuno]

Post up some pic's if you can. Love to see them!

Absolutely.. Have tons of great ones. I put one up in the photo thread.. More to come!

[Java Man]

Off yesterday. Legs tonight. Not really looking fwd to it as I'm feeling kind of lazy this week but I know once I get in there I'll get into it. Knees are aching a lot lately (not like an injury, just old man creak). I think I need to scale back the heavy squats. Not 25 anymore as much as I hate to say it.

[kelkel]

Off yesterday. Legs tonight. Not really looking fwd to it as I'm feeling kind of lazy this week but I know once I get in there I'll get into it. Knees are aching a lot lately (not like an injury, just old man creak). I think I need to scale back the heavy squats. Not 25 anymore as much as I hate to say it.

Do some high rep days or even giant sets for a change of pace. Do your workout in reverse order! Also consider just plain skipping a leg workout every now and then. A little extra rest for a body part can do us good. Listen to your body, otherwise you'll be saying in retrospect, "damn, I should have listened to my body." It tells us things and usually gives us warnings if we listen well enough. Unfortunately, we can be stubborn!

[Hazard]

Legs are one muscle group I can hit twice a week for a while without over training them. I feel like they NEED a beating..... A heavy day and a lighter day but still getting a good pump.

[human project]

I prefer underhand and shoulder width apart.....

I do overhand but I like the idea of incorporating the underhand movement.... Maybe I can get more all out workload sets if I do a warm up and a set of each overhand and underhand variation.. Things like this seem to really help me keep my strength up through the workout and really helps me keep an even higher intensity bc of less initial exhaustion "if that makes sense to anyone"... I like to do a couple sets but find I can only go all out one and very rarely two all out sets but when I perform the same basic movement with different grip to the extent that it actually focuses on different parts of the same general muscle group worked... I'm also able to keep my aggression, intensity, and strength up longer through the workout and I seem to be getting more overall volume training...

[Java Man]

Do some high rep days or even giant sets for a change of pace. Do your workout in reverse order! Also consider just plain skipping a leg workout every now and then. A little extra rest for a body part can do us good. Listen to your body, otherwise you'll be saying in retrospect, "damn, I should have listened to my body." It tells us things and usually gives us warnings if we listen well enough. Unfortunately, we can be stubborn!

Good advice! I didn't do any free squats. Started with hacks instead. Let the slide hit bottom, down slow explode up. Spent 1:20 in there, little rest. The only thing I went heavy on was presses and extensions. Drop sets, rp. Couldn't walk when I left. I literally stumbled twice walking to my car lol. Awesome

Legs are one muscle group I can hit twice a week for a while without over training them. I feel like they NEED a beating..... A heavy day and a lighter day but still getting a good pump.

I split hams and quads different days sometimes. I've actually never tried working the same group twice with legs in the same week. I'll give that a shot when I reach another plateau and need a shock. I've been getting good growth in strength and size all year. You guys have given me some great ideas.

[kelkel]

Guys, a couple days ago I tried to describe how your lateral raises "should" be performed. Watch this video or fast forward to around the 4 minute mark and watch Dennis do them.

Dennis Wolf Shoulders Workout 6 weeks out from Mr.Olympia 2013 | Beast Motivation

[OnTheSauce]

Says video is unavailable

[Sgt. Hartman]

Worked fine for me.

[DCI]

Thats how I've always done em, watched a guy originally who had massive shoulders and it was how he did em, described it as pouring two jugs of water and lifting them up

[OnTheSauce]

Might be because I'm on mobile

[Hazard]

Guys, a couple days ago I tried to describe how your lateral raises "should" be performed. Watch this video or fast forward to around the 4 minute mark and watch Dennis do them.

Dennis Wolf Shoulders Workout 6 weeks out from Mr.Olympia 2013 | Beast Motivation

That's exactly how I do mine...... I've always felt like it hit me the way I wanted but everyone I saw did them differently.

[kelkel]

That's exactly how I do mine...... I've always felt like it hit me the way I wanted but everyone I saw did them differently.

X2. It can take a while to learn how to get a good "feel" from laterals, but once you do it's off to the races with progress. I can't stand to see guys doing them with dumbells flapping all over the place. Retarded looking.

[DCI]

Earth worm jim wobbling around the place.