**Marcus's HIT Dungeon**

[Hazard]

get some rest brother

I'm trying..... It's starting to stress me bad. I need to be in the gym

[NACH3]

I'm trying..... It's starting to stress me bad. I need to be in the gym

Hang in there Haz.. I know it's frustrating, just hang in there it'll only get better man!

[kelkel]

Nice Kel! I had nothing left for delts today

It seems like I can't get the full ROM on this contraction... Are you saying 'it feels as if' your turning the bells to a more neutral grip, At the top of the contraction.... when you slightly arch and your chest pops out simultaneously to get that deep contraction?

Maybe I need to go lighter to get the feel... And the full rear delt contraction - that's the biggest difference in my two sides...

Yes. Starting it like a normal barbell row then turning them "palms in" to get them a bit higher.

[Bio-Active]

I'm trying..... It's starting to stress me bad. I need to be in the gym

I know what you mean but your body needs the rest more

[almostgone]

I actually started bugging out. Instead of a spoon full I took a swig, I looked this morning it was a lot !

Must he contagious. The wife said I asked for a half of a relaxer after I ate an afternoon meal. I thought I said Voltaren/Nsaid, anyway I got the half muscle relaxer. LOL, the next thing I know, I'm up grabbing a shower getting ready for work.
WTF? I was going to work arms tonight.

[almostgone]

Tried to get in to do arms today..... Had 1 hr 45m of sleep. The baby is constipated and refuses to nap.....

I'm back at work again :-( done at 3am

FFS, drive carefully, Haz.

[Hazard]

FFS, drive carefully, Haz.

Just got done..... Got a 45 min drive in a few

[Hazard]

Finally home..... So excited to goto sleep lol

[marcus300]

I just cant catch up with the thread it moves that fast, anyway if I have missed any question let me know.

I went to the gym this morning to do biceps only!! yes that's right that's all what was on the agenda

Half way through my concentration curls my phone bleeps stating email, I check the email in between sets and guess which cvnt it was?? fuking "almostgone" telling me to kick arse in the gym lol

The next set was immense lol I triple drop setted the fuker and was screaming the rednecks name with each rep lol

Love you big guy

[almostgone]

I just cant catch up with the thread it moves that fast, anyway if I have missed any question let me know.

I went to the gym this morning to do biceps only!! yes that's right that's all what was on the agenda

Half way through my concentration curls my phone bleeps stating email, I check the email in between sets and guess which cvnt it was?? fuking "almostgone" telling me to kick arse in the gym lol

The next set was immense lol I triple drop setted the fuker and was screaming the rednecks name with each rep lol

Love you big guy

LOL, right back at you, boss! It's on for me tonight. I foresee a coffee laden shake, a little mental preparation, and my arms are going to hate me soooo bad.

[clarky.]

I just cant catch up with the thread it moves that fast, anyway if I have missed any question let me know.

I went to the gym this morning to do biceps only!! yes that's right that's all what was on the agenda

Half way through my concentration curls my phone bleeps stating email, I check the email in between sets and guess which cvnt it was?? fuking "almostgone" telling me to kick arse in the gym lol

The next set was immense lol I triple drop setted the fuker and was screaming the rednecks name with each rep lol

Love you big guy

Your a big mad mother fvcker big man .

[clarky.]

Hi guys i did back and a wee bit bi's yesterday.

CG PD 3 sets

WG PD 3 sets

Seated rows 4 sets straight bar

T bar 4 sets

Ccc 4 sets

Cable curls 4 sets ez bar

Done

Wrists were fvcking killing me with straight bar so changed to ez bar bid difference a lot easier on ma wrists.
Still good days and bad as in nrg got the doc on friday so we'll see what's going on.
Edit i know not alot on bi's but i was done fellas.

[almostgone]

Hi guys i did back and a wee bit bi's yesterday.

CG PD 3 sets

WG PD 3 sets

Seated rows 4 sets straight bar

T bar 4 sets

Ccc 4 sets

Cable curls 4 sets ez bar

Done

Wrists were fvcking killing me with straight bar so changed to ez bar bid difference a lot easier on ma wrists.
Still good days and bad as in nrg got the doc on friday so we'll see what's going on.
Edit i know not alot on bi's but i was done fellas.

Clarky, I had a little decrease in energy when you made us stop our blast.



Hope the Dr. visit goes well.

[Bodacious]

Morning guys and gals. Day off for myself today. Think we are going to go skiing and hang with some friends. Hope everyone has a good day.

[NACH3]

Morning all

Well back was surely done in right! My lats are very sore and I definitely hit my upper back well with variations(since I didn't have any of the normalities) but the change up was nice - forced me to use my back first(MMC was on point) so I'm trying for chest today!

[BG]

Must he contagious. The wife said I asked for a half of a relaxer after I ate an afternoon meal. I thought I said Voltaren/Nsaid, anyway I got the half muscle relaxer. LOL, the next thing I know, I'm up grabbing a shower getting ready for work.
WTF? I was going to work arms tonight.

Lmao ! Surprise!

[BG]

I just cant catch up with the thread it moves that fast, anyway if I have missed any question let me know.


Love you big guy

yes please check post #33048 when you have time. Thanks.

[DCI]

Great to see all the great posts in here been away for a while as I have been mixing up training lately upping reps and sets going back to an old pyramid type sets just finished my deload week here.

Back to Mentzer style training as of monday some heavy ass weights gonna be fun.

Have been upping my cardio lately and dropping bf slowly already seeing progress.

[almostgone]

yes please check post #33048 when you have time. Thanks.

ROTFLMAO.

[Bio-Active]

Wide grip Hammer Strength Lat pull downs

Seated rows

Incline Reverse grip pulls

Bent over rows

Lower back extensions

30 minutes cardio cool down and done

[Sfla80]

Great to see all the great posts in here been away for a while as I have been mixing up training lately upping reps and sets going back to an old pyramid type sets just finished my deload week here.

Back to Mentzer style training as of monday some heavy ass weights gonna be fun.

Have been upping my cardio lately and dropping bf slowly already seeing progress.

Dci man welcome back.

Glad to hear.

Still post up man even if u aren't going full HIT....still part of the hit family man

[DCI]

Dci man welcome back.

Glad to hear.

Still post up man even if u aren't going full HIT....still part of the hit family man

Cheers sfla man. Ahh I felt it was better not to post my non hit style workouts to not to add confusion to the new people here and derail the thread as it is such a great and concise wealth of info here.

Can't wait for monday shit is gonna go down

[BG]

Cheers sfla man. Ahh I felt it was better not to post my non hit style workouts to not to add confusion to the new people here and derail the thread as it is such a great and concise wealth of info here.

Can't wait for monday shit is gonna go down

Don't worry about that, I go in and out of hit, stick around.

[Bio-Active]

Don't worry about that, I go in and out of hit, stick around.

right we all have to as your body won't be abl to handle hit all the time. Your cns doesn't like it. Just like with everything it needs to be done in cycles

[NACH3]

right we all have to as your body won't be abl to handle hit all the time. Your cns doesn't like it. Just like with everything it needs to be done in cycles

Sure does ^^ I learned the hard way

How you been DCI?

[DCI]

Cheers bg and slfa and nach.

Yeh man I am good feel great back training on my own its different but have a nice groove going and always researching new exercises etc for me to try.

I also started re reading Arnies book some people say it is outdated but he has some good tips in there and actually beneath it all is a hit'er imo just a different style I read it years ago but have forgotten a lot of info so I am enjoying it again

[NACH3]

Cheers bg and slfa and nach.

Yeh man I am good feel great back training on my own its different but have a nice groove going and always researching new exercises etc for me to try.

I also started re reading Arnies book some people say it is outdated but he has some good tips in there and actually beneath it all is a hit'er imo just a different style I read it years ago but have forgotten a lot of info so I am enjoying it again

Arnnies' Encyclopedia to Modern BBing, DCI?? I have that a great read! Defo into more volume but surely did his heavy compound movements from the floor(ie; clean/press, even upright rows from the floor)...

[NACH3]

Chest ok - I know I just started the NPP(5 days or so ago) already making a difference(in shoulder) so well 'chuffed'<--- Clarky man!

Stretching abs rolling syretching RCs(lots and throughout)

Incline chest press
3 warm ups(10/8/8 pyramiding up in weight) 3 feelers
2w(115s) 9+2 forced into a negative/7+2forced into a negative drop(105s) 4 2forced and I dropped it - would've lost control lol - first time I've really pushed the shoulder and it felt good - strength is returning

Incline Flys 2warm ups 2 feelers
2w 8/4-5 DD(60s)5 basically just RP for 15sec same weight 3 I was spent here

Hammer Strength Super Incline press
2w 8/4+RP 1 Hurt so good -- only implemented a RP b/c of the machine and I could really stretch the pecs at the bottom...

Vertical Chest Press -- neutral grip
1w(stacked) 5 drop 4 drop 3-4 -- focusing on and holding squeeze for 3sec at contraction

Cable high - down sides/med - like a pec dec/low - love to high all done in a tri set(S/Sd) fashion
2w each higher end reps(8-12)

Great session today - weights done in 42min
More ex's than I thought I hit lol - but im absolutely dead tho shaking and trembling for sure! Great stuff! Hope you all have a great w/e

PS - I had some extra adrenaline(some of you know what I mean) it worked out well!

[Bio-Active]

Chest ok - I know I just started the NPP(5 days or so ago) already making a difference(in shoulder) so well 'chuffed'<--- Clarky man! Stretching abs rolling syretching RCs(lots and throughout) Incline chest press 3 warm ups(10/8/8 pyramiding up in weight) 3 feelers 2w(115s) 9+2 forced into a negative/7+2forced into a negative drop(105s) 4 2forced and I dropped it - would've lost control lol - first time I've really pushed the shoulder and it felt good - strength is returning Incline Flys 2warm ups 2 feelers 2w 8/4-5 DD(60s)5 basically just RP for 15sec same weight 3 I was spent here Hammer Strength Super Incline press 2w 8/4+RP 1 Hurt so good -- only implemented a RP b/c of the machine and I could really stretch the pecs at the bottom... Vertical Chest Press -- neutral grip 1w(stacked) 5 drop 4 drop 3-4 -- focusing on and holding squeeze for 3sec at contraction Cable high - down sides/med - like a pec dec/low - love to high all done in a tri set(S/Sd) fashion 2w each higher end reps(8-12) Great session today - weights done in 42min More ex's than I thought I hit lol - but im absolutely dead tho shaking and trembling for sure! Great stuff! Hope you all have a great w/e PS - I had some extra adrenaline(some of you know what I mean) it worked out well!

I sure do like that npp

[NACH3]

I sure do like that npp

You too -- a guy named Bio introduced that compound to me a while back... now it's a favorite

[novastepp]

Legs today.

Prefatigued with 4 sets of 20 reps on extensions and curls. Basically TUT and on the last set those final reps are screamers. Also warmed up glutes with dome RDLs, light though.

Squats. 4 sets of 20. Went up 10lbs from last week and still killed it. Nice and slow on adding weight because I know I can't do it forever. I will add 10 more next week.
On a funny note, my daughter woke up from her nap immediately after set 2 just when it was starting to get tough. Got her back to sleep in 5-10 mins and finished squats.

Did "the calf routine" after again. Went up in weight and was right in the wheel house today. Reps before the double drops were 13, 11, and 10. Maybe th roughest it's been yet. A question, does anyone get the burning in the foot as well as the calf? I didn't ask last week because it wasn't that bad and I worked through it. Today it was worse. I'm sure it's my foot position, but damn it's about worse than the calf pain. Any ideas? Honestly, I was hitting the calves very well today, but I'd prefer it not be so much in the feet.

Anywho, good stuff. Hope everyone has been enjoying their weekend.

[BG]

I got up at 7:15 this morning ate, then went back to bed. Woke again at 10 ate, back to sleep the woke at 11 ate so all in all I got 4 meals in before training at 1. Gear is kicking in for sure, aches pains are gone and the hansom training machine is back Spent a long time in the gym, I just didnt want to leave.......well until after cardio.


Legs

Stretching
Warm up

Back squats- 8/5/3 Heavy weight felt good, first rep wasnt full 90, I had to feel and make sure things were going to hold up but 2nd was on the money. I think I could have had 5 but want to see how I felt afterwards.
Static lunges-FINALLY remembered! Nothing crazy but worked hard and on form
Platz leg presses- Little lighter this week, my knees were sore after last, but went slow and very deep
Rear curls- slow restrictive
3 calve routines

Rear delts-Since I do shoulders and back time is short so sat Im going to focus on some shoulders to make up for monday

Seated bent over fly's
Cable crosses


Abs
Core
1 mile low intensity cardio

[novastepp]

Do you guys change your exercises during a pullback? I'm thinking of not doing my favorites on purpose to remove those adaptations when I go back to HIT in a week or so. Thoughts?

[novastepp]

I got up at 7:15 this morning ate, then went back to bed. Woke again at 10 ate, back to sleep the woke at 11 ate so all in all I got 4 meals in before training at 1. Gear is kicking in for sure, aches pains are gone and the hansom training machine is back Spent a long time in the gym, I just didnt want to leave.......well until after cardio. Legs Stretching Warm up Back squats- 8/5/3 Heavy weight felt good, first rep wasnt full 90, I had to feel and make sure things were going to hold up but 2nd was on the money. I think I could have had 5 but want to see how I felt afterwards. Static lunges-FINALLY remembered! Nothing crazy but worked hard and on form Platz leg presses- Little lighter this week, my knees were sore after last, but went slow and very deep Rear curls- slow restrictive 3 calve routines Rear delts-Since I do shoulders and back time is short so sat Im going to focus on some shoulders to make up for monday Seated bent over fly's Cable crosses Abs Core 1 mile low intensity cardio

BOOM!! Those squats are furious!

[Bio-Active]

Do you guys change your exercises during a pullback? I'm thinking of not doing my favorites on purpose to remove those adaptations when I go back to HIT in a week or so. Thoughts?

i think pull back is a good time to change things up sure. You don't have to change much but even just changing the angle and rep range can do a lot

[Bio-Active]

Legs today. Prefatigued with 4 sets of 20 reps on extensions and curls. Basically TUT and on the last set those final reps are screamers. Also warmed up glutes with dome RDLs, light though. Squats. 4 sets of 20. Went up 10lbs from last week and still killed it. Nice and slow on adding weight because I know I can't do it forever. I will add 10 more next week. On a funny note, my daughter woke up from her nap immediately after set 2 just when it was starting to get tough. Got her back to sleep in 5-10 mins and finished squats. Did "the calf routine" after again. Went up in weight and was right in the wheel house today. Reps before the double drops were 13, 11, and 10. Maybe th roughest it's been yet. A question, does anyone get the burning in the foot as well as the calf? I didn't ask last week because it wasn't that bad and I worked through it. Today it was worse. I'm sure it's my foot position, but damn it's about worse than the calf pain. Any ideas? Honestly, I was hitting the calves very well today, but I'd prefer it not be so much in the feet. Anywho, good stuff. Hope everyone has been enjoying their weekend.

i haven't got that burn but I made my calves so sore a couple weeks ago I had to take ibuprofen for 3 days just to walk almost right

[novastepp]

i haven't got that burn but I made my calves so sore a couple weeks ago I had to take ibuprofen for 3 days just to walk almost right

That's me every time I do it. It never fails I will be laying down with my kids reading books and one of them lays a heel on my calf....EXPLOSION!!!

[Bio-Active]

That's me every time I do it. It never fails I will be laying down with my kids reading books and one of them lays a heel on my calf....EXPLOSION!!!

the cramps are absolutely miserable! It means we worked them well though

[novastepp]

i think pull back is a good time to change things up sure. You don't have to change much but even just changing the angle and rep range can do a lot

I was thinking angle and a few different exercises for sure. I don't enjoy the pullback, but it does ignite the fire of anticipation for when the HIT returns.

[Bio-Active]

I was thinking angle and a few different exercises for sure. I don't enjoy the pullback, but it does ignite the fire of anticipation for when the HIT returns.

it does and your cns needs the break