**Marcus's HIT Dungeon**

[Capebuffalo]

Legs

Extensions 1 warm 2 working
Hack squat 3 working
Leg press 2 working
Lying leg curls 3 working

[songdog]

HEY! hope everyone is doing well this fine morning! Nach you and Cape are looking real good! I know I feel a lot better this morning.Good enough to due some bike work.Not going to hit the iron yet still a lil weak and don't want this crap too rebound on me.Dam wife had to make a apple pie I hate when she does that crap.But she gets her surgery Monday and can't eat no more junk.So I won't have too worry about it being in my house

[kelkel]

We all work through our struggles. None is more challenging than the other. I've got a stupid broken thumb, you've got your stuff which is a lot to cope with.. look at Marcus working through his struggles, AG has some stuff, kel is old, clarky is sick, nach deals with his crazy stuff, the list goes on and on. We're all banged up but keep going back for more. It's a strange and beautiful thing.

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Seriously, that's the best you got?

[kelkel]

Sounds serious big guy

I'd love to try out a vertical press. Not used one for years proper old school

It's a great movement. Absolutely love it and would be lost without it on leg days.

[NACH3]

HEY! hope everyone is doing well this fine morning! Nach you and Cape are looking real good! I know I feel a lot better this morning.Good enough to due some bike work.Not going to hit the iron yet still a lil weak and don't want this crap too rebound on me.Dam wife had to make a apple pie I hate when she does that crap.But she gets her surgery Monday and can't eat no more junk.So I won't have too worry about it being in my house

Thx Song, means a lot coming from you(as I'm sure Cape feels the same)! Glad to hear your finally feeling better man! I really got lucky and had some Cipro on hand and used a 5-6day course(as without a spleen I don't like to take antibiotics but I knew once I got my bw back and my WTCs were pretty elevated so I'm glad I rested the 2days I did but also after that sweating it out was the best thing for me & my body... but boy did I not want to go lol!
Now with a kick in the arse Cape and I will be training even harder - it really is a great idea and something we both will feed off of(each other and to push ourselves past that point just a lil bit more!

I love apple pie

[Capebuffalo]

Ok. I have a question. I did arms last Friday. Killed them. Couldn't move them. Doms for days. High intensity,high weight, failure, drops,everything. I've trained chest, back and shoulders with the same intensity and techniques but no soreness no doms. Why is that and what do I need to change?

[marcus300]

Ok. I have a question. I did arms last Friday. Killed them. Couldn't move them. Doms for days. High intensity,high weight, failure, drops,everything. I've trained chest, back and shoulders with the same intensity and techniques but no soreness no doms. Why is that and what do I need to change?

Soreness isn't a direct indication that you have fully worked that muscle so don't be fully guided by how sore you are the next few days after a work-out. If you feel you need to up your game on certain bodyparts try changing the movements around and implement some pre exhaust methods or if you like the soreness add in some negatives at pure failure. Remember ask yourself are you training hard enough and putting everything possible in that session. Try doing some adrenaline releasing methods pre working set and make sure you put everything possible into your set. Swap and change things around add in some drops, or rest pause and even negatives at the right point and pick the right movements to cheat to get the negative or if you have a partner add in some forced right into negs which will turn you into serious growth, you force your body at failure to push into the zone you will produce the best gains.

On back try lowering the weight and target hitting the lats more. Use close grip pull downs and stretch and contract those lats pretend your trying to crack a walnut between your shoulder blades. Hit thickness hard and no matter what never waste a working set. Once your ready hit it and fully work that muscle and move on to the next one. Don't waste sets!

Can't really type on this fucking phone but hope that helps

[NACH3]

Ok. I have a question. I did arms last Friday. Killed them. Couldn't move them. Doms for days. High intensity,high weight, failure, drops,everything. I've trained chest, back and shoulders with the same intensity and techniques but no soreness no doms. Why is that and what do I need to change?

Hey Cape, I know different BPs for myself respond differently to the DOMS - but soreness is not a direct indication of a good w/o either! I get it tho usually Though usually I will change/or rotate movements to shock the muscle, also. Or start with different ex's etc instead of
ex; - I used to start with on arms - straight oly bar or DBs first always - I started throwing in hammers first sometimes last, preachers first or last, or heavy cable curls first(constantly switching the sequence and the reps) sometimes I'll fail in 4-6 rep range then hit my drops or 6-8 rep range and go with RPs... same for delts or back and traps(I just did traps first - very heavy) next I'll do BB bent over rows since I hit T-bars...

TBH - look at switching your frequency, sequence, and even rep range(but still failing in our HIT 12 maybe 15 reps depending on where your failing... shorter rest periods not letting the muscle recover just tear the fibers as much as possible, focus on some unilateral ex's where you can focus more on the negative - 6sec negs more forced reps(3-5) and so on. Make any sense buddy?

[songdog]

Thx Song, means a lot coming from you(as I'm sure Cape feels the same)! Glad to hear your finally feeling better man! I really got lucky and had some Cipro on hand and used a 5-6day course(as without a spleen I don't like to take antibiotics but I knew once I got my bw back and my WTCs were pretty elevated so I'm glad I rested the 2days I did but also after that sweating it out was the best thing for me & my body... but boy did I not want to go lol!
Now with a kick in the arse Cape and I will be training even harder - it really is a great idea and something we both will feed off of(each other and to push ourselves past that point just a lil bit more!

I love apple pie

Hell I did have a workout though! My wife like too play musical furniture and I was stuck home.

[NACH3]

Soreness isn't a direct indication that you have fully worked that muscle so don't be fully guided by how sore you are the next few days after a work-out. If you feel you need to up your game on certain bodyparts try changing the movements around and implement some pre exhaust methods or if you like the soreness add in some negatives at pure failure. Remember ask yourself are you training hard enough and putting everything possible in that session. Try doing some adrenaline releasing methods pre working set and make sure you put everything possible into your set. Swap and change things around add in some drops, or rest pause and even negatives at the right point and pick the right movements to cheat to get the negative or if you have a partner add in some forced right into negs which will turn you into serious growth, you force your body at failure to push into the zone you will produce the best gains.

On back try lowering the weight and target hitting the lats more. Use close grip pull downs and stretch and contract those lats pretend your trying to crack a walnut between your shoulder blades. Hit thickness hard and no matter what never waste a working set. Once your ready hit it and fully work that muscle and move on to the next one. Don't waste sets!

Can't really type on this fucking phone but hope that helps

Mind muscle connection on back alone has helped me tremendously getting other BPs to true failure and beyond - RPs are great even after a drop or two - if your getting more than 1rep after a RP i believe that person wasn't ever at true failure if getting 3reps after true failure then drops to failure then a RP to finish it off(sometimes it's a partial rep - I'll hit 5 partials b4 my drop sets etc

Forced reps into negatives(if you lift alone like myself) unilateral ex's help b/c you can give your own forced reps and negs!

[Capebuffalo]

Soreness isn't a direct indication that you have fully worked that muscle so don't be fully guided by how sore you are the next few days after a work-out. If you feel you need to up your game on certain bodyparts try changing the movements around and implement some pre exhaust methods or if you like the soreness add in some negatives at pure failure. Remember ask yourself are you training hard enough and putting everything possible in that session. Try doing some adrenaline releasing methods pre working set and make sure you put everything possible into your set. Swap and change things around add in some drops, or rest pause and even negatives at the right point and pick the right movements to cheat to get the negative or if you have a partner add in some forced right into negs which will turn you into serious growth, you force your body at failure to push into the zone you will produce the best gains.

On back try lowering the weight and target hitting the lats more. Use close grip pull downs and stretch and contract those lats pretend your trying to crack a walnut between your shoulder blades. Hit thickness hard and no matter what never waste a working set. Once your ready hit it and fully work that muscle and move on to the next one. Don't waste sets!

Can't really type on this fucking phone but hope that helps

That's the thing I had gotten back in the bad habit and no going all out. But not this week. I didn't leave anything in the gym. That's why I figured this week I wouldn't be able to move. When I hit failure I would drop and go agai to failure. Then a lot of the time drop again. I mean going till I had nothing. I'd walk out exhausted like I haddent in years. Just can't figure why M not feeling it more.

I'll pre exhaust. I'll keep doing drops. I'll add negatives. I'll bust my ass.
Thanks Marcus and Nach

[marcus300]

That's the thing I had gotten back in the bad habit and no going all out. But not this week. I didn't leave anything in the gym. That's why I figured this week I wouldn't be able to move. When I hit failure I would drop and go agai to failure. Then a lot of the time drop again. I mean going till I had nothing. I'd walk out exhausted like I haddent in years. Just can't figure why M not feeling it more.

I'll pre exhaust. I'll keep doing drops. I'll add negatives. I'll bust my ass.
Thanks Marcus and Nach

How often you training? Split?

[Back In Black]

Chest and biceps done

Flat hammer chest press - 5/5/5/4/4
Incline dumbells 5/5/5/5/5 (a bit easy really)

Standing cable curls - 1 moderate set and 1 double drop

Preacher ez bar curls - 1 double drop

Abs

[kelkel]

Hell I did have a workout though! My wife like too play musical furniture and I was stuck home.

Is musical furniture a precurser to anything you'd like to share?

[Capebuffalo]

How often you training? Split?

5 days on 2 off
I try to hit a body part a day.
Chest
Back
Shoulder
Legs
Bi and tri

[marcus300]

5 days on 2 off
I try to hit a body part a day.
Chest
Back
Shoulder
Legs
Bi and tri

Nice I like it.

[kelkel]

Cape what's your weakest and strongest body parts? Speaking development not strength.

[Capebuffalo]

Kel I'd say Legs. I've slid on those more than any other body part.
Shoulders. But they will come around.
Back is fairly thick but not wide. The last attach pretty low.

Best. Chest and arms. And my mind. You know this shit is more mental than anything. Like I said earlier I've found that tough never quit attitude that had been missing for a while.

[Sfla80]

5 days on 2 off
I try to hit a body part a day.
Chest
Back
Shoulder
Legs
Bi and tri

Used to my split too. But different set up.

Legs
Chest
Back
Shoulders
Arms.

Then I would switch in like 6 weeks to

Shoulders
Back
Chest
Legs
Arms

And then switch again having back first


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[NACH3]

That's the thing I had gotten back in the bad habit and no going all out. But not this week. I didn't leave anything in the gym. That's why I figured this week I wouldn't be able to move. When I hit failure I would drop and go agai to failure. Then a lot of the time drop again. I mean going till I had nothing. I'd walk out exhausted like I haddent in years. Just can't figure why M not feeling it more.

I'll pre exhaust. I'll keep doing drops. I'll add negatives. I'll bust my ass.
Thanks Marcus and Nach

My pleasure brother! Hope it helps! I gotta say this wk I, too, reinforced leaving absolutely nothing left in any muscle I had!

Btw legs are my weak point as well! Decent calf development tho!

[NACH3]

Used to my split too. But different set up.

Legs
Chest
Back
Shoulders
Arms.

Then I would switch in like 6 weeks to

Shoulders
Back
Chest
Legs
Arms

And then switch again having back first


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Smart rotation there Sfla!

[kelkel]

Kel I'd say Legs. I've slid on those more than any other body part.
Shoulders. But they will come around.
Back is fairly thick but not wide. The last attach pretty low.

Best. Chest and arms. And my mind. You know this shit is more mental than anything. Like I said earlier I've found that tough never quit attitude that had been missing for a while.

Then restructure your workouts so that your weakest body parts are first in the week. Prioritize them. It does make a difference.

[clarky.]

Fuck me, nurse injected my 4ml nebido shot in only 20 seconds, that's gonna be sore.

On the plus side my BP is as normal as it normally is.

Aye, the retards do that up here as well BIB, i let her do it twice and i said fvck you am doing it myself from now on. 18g the very first time the cow left a fvcking hole in ma ass, No funny, next time 20g because i told her, not a chance your you coming near ma ass with a 18g again.
But again with the 20g it was brutal, never went back i just order it every 9wks and pin it every 10wks like i am supposed to do, i have been doing it since i started nebido min the first two like, so well over a year.

I use a 23g with no probs at all.

Edit, and yes like you said in was done in 20s easy, very sore for a day or so.

[kelkel]

Aye, the retards do that up here as well BIB, i let her do it twice and i said fvck you am doing it myself from now on. 18g the very first time the cow left a fvcking hole in ma ass, No funny, next time 20g because i told her, not a chance your you coming near ma ass with a 18g again.
But again with the 20g it was brutal, never went back i just order it every 9wks and pin it every 10wks like i am supposed to do, i have been doing it since i started nebido min the first two like, so well over a year.

I use a 23g with no probs at all.

Edit, and yes like you said in was done in 20s easy, very sore for a day or so.

I can picture you telling her to not to come near you with that 18 ga. Hysterical.

[Capebuffalo]

Then restructure your workouts so that your weakest body parts are first in the week. Prioritize them. It does make a difference.

Well I do legs on Monday and arms on Friday LOL
I can't usually do back after legs. And try to have a day between chest and shoulder since they work together. But if you think that will help I'm all for it. I'm an open book to learning this time around.

[clarky.]

Ok fellas felt so so after work, well i say after work, i told ma boss i had the doc and fvcked of a hour early hahaha.

Standing db side raises 2 working DD

Seated press 2 working 1 drop. Machine

Rev db fly 3 sets

Rev cable fly 2 sets

BB shrugs 2 working 1 drop

Done.
Feeling no to bad now, still a wee bit sickly feeling. Shoulders and traps are burning just now so i hit them good for what i done.

[Capebuffalo]

Used to my split too. But different set up.

Legs
Chest
Back
Shoulders
Arms.

Then I would switch in like 6 weeks to

Shoulders
Back
Chest
Legs
Arms

And then switch again having back first


Sent from my iPhone using Tapatalk

No that is my exact split
Leg
Chest
Back
Shoulder
Arm.

[Back In Black]

Aye, the retards do that up here as well BIB, i let her do it twice and i said fvck you am doing it myself from now on. 18g the very first time the cow left a fvcking hole in ma ass, No funny, next time 20g because i told her, not a chance your you coming near ma ass with a 18g again.
But again with the 20g it was brutal, never went back i just order it every 9wks and pin it every 10wks like i am supposed to do, i have been doing it since i started nebido min the first two like, so well over a year.

I use a 23g with no probs at all.

Edit, and yes like you said in was done in 20s easy, very sore for a day or so.

She used 21g. I could feel it down in my lower leg almost immediately.

I'll ask next time if I can DIY but they weren't keen last I asked. I suppose if they do it I don't have to pay but if I get it prescribed I'll have to pay almost a tenner every 11 weeks lol.

I have legs tomorrow so hope it's not too sore.

[NACH3]

She used 21g. I could feel it down in my lower leg almost immediately.

I'll ask next time if I can DIY but they weren't keen last I asked. I suppose if they do it I don't have to pay but if I get it prescribed I'll have to pay almost a tenner every 11 weeks lol.

I have legs tomorrow so hope it's not too sore.

I like working the BP I pin - it helps with the pip imho... btw your w/o was a good one(chest/bis) - how you liking the 5x5 or is it something you switch on and off of? I like to do a 4-5set 4-8 rep pressing or for me with tricep work(4-10 depending on ex)...

I see a lot of us in here do Chest/bis... & delts/tri work - I do like working my arms together too...

[NACH3]

Had a fill in day today Chest/tri/bis ending with side laterals and seated front raises(various movements) - moreso for shaping.

Chest
- DBs together touching(hitting inner and depth)
2w failing @ 8-10reps
- incline cable flys
1w DD
- CG cable curls(using strictly bicep - elbows pinned at sides shoulders back)
1w 8 + RP 1+ partials + RP was just partials)
- Smith drag curls
2w failing between 8-10reps
- lying rope extensions - coming to dead stop making sure R arm is firing w/L
1w drop +RP
- rev grip pushdowns
1w DD
- tri set - side laterals/front raises(bring bells together)/then opposite raising them open(teardrop)
2w each failing between 8-12 reps

Done great pump and tore some fibers for sure - day off tomorrow then start my rotation with legs Saturday! Off Sunday and......

[Capebuffalo]

Had a fill in day today Chest/tri/bis ending with side laterals and seated front raises(various movements) - moreso for shaping.

Chest
- DBs together touching(hitting inner and depth)
2w failing @ 8-10reps
- incline cable flys
1w DD
- CG cable curls(using strictly bicep - elbows pinned at sides shoulders back)
1w 8 + RP 1+ partials + RP was just partials)
- Smith drag curls
2w failing between 8-10reps
- lying rope extensions - coming to dead stop making sure R arm is firing w/L
1w drop +RP
- rev grip pushdowns
1w DD
- tri set - side laterals/front raises(bring bells together)/then opposite raising them open(teardrop)
2w each failing between 8-12 reps

Done great pump and tore some fibers for sure - day off tomorrow then start my rotation with legs Saturday! Off Sunday and......

Drag curls? Man hardly anyone knows what those are. I love them. Showing our age.

[Proximal]

Legs done, total upper body doms increasing & off the charts for me. Going to shut down a day, do abs & light cardio the next, then see.

[Proximal]

Ok. I have a question. I did arms last Friday. Killed them. Couldn't move them. Doms for days. High intensity,high weight, failure, drops,everything. I've trained chest, back and shoulders with the same intensity and techniques but no soreness no doms. Why is that and what do I need to change?

Having grown up in the age of the Nautilus equipment/gyms, then getting reacquainted with Arthur Jones & HIT here, I'm making a connection and apologize if it sounds like I'm rambling. There were several of the Nautilus machines that eliminated arms from back, allowing you to really zero in on that muscle group exclusively. Of course you can pre-exhaust arms before chest, shoulders, back - but the arms will always be there to assist. Just rambling, but that Arthur Jones dude knew his sh*t.

[Capebuffalo]

Having grown up in the age of the Nautilus equipment/gyms, then getting reacquainted with Arthur Jones & HIT here, I'm making a connection and apologize if it sounds like I'm rambling. There were several of the Nautilus machines that eliminated arms from back, allowing you to really zero in on that muscle group exclusively. Of course you can pre-exhaust arms before chest, shoulders, back - but the arms will always be there to assist. Just rambling, but that Arthur Jones dude knew his sh*t.

No. Thanks. You're right. Thats a lot of what Meitzer used.

[Proximal]

No. Thanks. You're right. Thats a lot of what Meitzer used.

My first HIT routine was in 78 or 79. Mike M. had an arm article in M&F - forced reps & negatives to fail. Still remember it like yesterday - eye opening.

[Capebuffalo]

My first HIT routine was in 78 or 79. Mike M. had an arm article in M&F - forced reps & negatives to fail. Still remember it like yesterday - eye opening.

If I remember correctly there was a time he only worked out once a week. And drank like a fish. And smoked. He should have beat Arnold that year.

[Proximal]

If I remember correctly there was a time he only worked out once a week. And drank like a fish. And smoked. He should have beat Arnold that year.

Didnt know about the drinking. Smoking I can understand, very strong stimulant, burns alot of calories/fat & no detriment to muscle. Recall Calender, Platz & Padilla (ripped as fu*ck) as well. Speaking of old timers - could you imagine Sergio on monster amounts of HGH?

[kelkel]

Didnt know about the drinking. Smoking I can understand, very strong stimulant, burns alot of calories/fat & no detriment to muscle. Recall Calender, Platz & Padilla (ripped as fu*ck) as well. Speaking of old timers - could you imagine Sergio on monster amounts of HGH?

Met all those guys except Callender back in the day. I saw Sergio in O'Hare Airport in Chicago. He had an small entourage before they were popular! I met Padilla (always loved his physique) and actually sat right next to him at the 1st Night of Champions at the Beacon Theatre in New York. He was down to earth and really talkative. If any guys here aren't familiar with Danny Padilla google him. Met both Mentzer brothers at the Night of Champions II. It was held in Florida which was the only time it was held outside of NY. I was there on vacation, it was nearby so I went. Twas great.

Anyway, I'm rambling...

[GirlyGymRat]

Fvck, fvck, fvck. Think I managed to get a stomach bug that followed me home, probably from the Dr. office. Can't stray too far from the toilet and I had to take a stupid vacation day to cover my absence. I don't mind taking a day if I'm injured or have something to do, but it irks me to take a day because I'm sick. Ginger ale and chicken broth coming up and will ses if it sticks.

So sorry! Awfulness.

[Proximal]

Met all those guys except Callender back in the day. I saw Sergio in O'Hare Airport in Chicago. He had an small entourage before they were popular! I met Padilla (always loved his physique) and actually sat right next to him at the 1st Night of Champions at the Beacon Theatre in New York. He was down to earth and really talkative. If any guys here aren't familiar with Danny Padilla google him. Met both Mentzer brothers at the Night of Champions II. It was held in Florida which was the only time it was held outside of NY. I was there on vacation, it was nearby so I went. Twas great.

Anyway, I'm rambling...

Just googled Padilla & HIT images - damn! I might have been wrong which show he could have come in super-ripped, could have been the Columbo fiasco in 81. Damn Kel, rubbing elbows with BB history's giants!