**Marcus's HIT Dungeon**

[kelkel]

Last night I bench pressed for the first time in about 3 years. Do I get a cookie?

That depends on BF%. As you well know.....

[austinite]

I avoid flat bench for the most part as well. Was it due to a shoulder injury?

It was due to no progress, lol. Dumbbells only for me.

[austinite]

That depends on BF%. As you well know.....

11.98 that I can prove, but likely closer to 11.50 % today. Thank you , synephrine!

[kelkel]

11.98 that I can prove, but likely closer to 11.50 % today. Thank you , synephrine!

Nice. I'm still waiting to get in at the University near me. They're horrible to deal with on the phone.

[Java Man]

It was due to no progress, lol. Dumbbells only for me.

I have been doing flats this year but mainly because I was out of the gym for so long. I needed to get my base back in shape, core strength. I think bar benches are useful to a certain point. We outgrow their usefulness eventually.

[MK1]

Best thing you can do is read the thread from the start. It's full of workouts and knowledge relating to HIT training

On it
I have been reading all day. Didn't get any gym time today due to wife getting a CT scan an me playing Daddy.

[MK1]

great back and shoulders this afternoon: After warm ups... Back: Bent rows: 2 sets. Last with drop then rp. Cranked the weight today. Low cable rows: 1 set with drop then rp. Spider row: 1 set with rp front pulldowns: 2 sets last with drop (upright and strict) delts: Front presses: 2 sets last with rp then drop laterals: 2 sets last with drop then rp bent laterals: 2 sets straight. Shrugs: 2 sets last with double rp gonna hurt tomorrow. Really a good workout.

rp ?

[austinite]

rp ?

Rest Pause

http://www.youtube.com/watch?v=u0PGxgGhz88

[Java Man]

His ROM sucks. Full ROM on dips, squeezed hard at the top. Like a gymnast on the rings.

[Hazard]

His ROM sucks. Full ROM on dips, squeezed hard at the top. Like a gymnast on the rings.

He left his traps at home also.....

[Hazard]

Delts went fvckin great today again. Same routine as last week. It's just felt so good and they're useless for the rest of the night..... Might do the same routine next week also.

[Java Man]

He left his traps at home also.....

Lol I noticed that too but I didn't want to pick on the guy too much At least he's lean.

[RipOwens]

Still making my way through the entire thread but hit shoulders the other day and damn near passed out after a few of my working sets. F*ck! now i know I'm on the right path!! Cheers guys!

[marcus300]

Last night I bench pressed for the first time in about 3 years. Do I get a cookie?

ergggggg do you want to risk it???

[austinite]

ergggggg do you want to risk it???

I ran into a friend at the gym and spotted him, so i went ahead and benched right there.

Never again, I promise!

[DCI]

Quick one for all the contributors on here how many bb flat bench? I used but not anymore as I felt it it put too much strain on rotor cuffs etc.

It's been db pressing all the time now with the odd hammerstrength press machine

[marcus300]

Quick one for all the contributors on here how many bb flat bench? I used but not anymore as I felt it it put too much strain on rotor cuffs etc.

It's been db pressing all the time now with the odd hammerstrength press machine

I haven flat BB pressed for years, I do hammerstrength flat and the movement goes inwards and up and takes everything off the delts/tri's and put the strain on the chest only but as far as flat bb press its been yrs probably well over 10 yrs ago.

[DCI]

I know yourself doesn't all right you mentioned before. I prefer now after actually listening to my body like you say in all your posts which is one of the keys to getting better at adding size.

I noticed, that since I changed, the shape of my chest has come on leaps and bounds like everything else really. The only thing that is slow is shredding fat but that is because I'm following your advice on making the deficit in cardio of cals

[Java Man]

Quick one for all the contributors on here how many bb flat bench? I used but not anymore as I felt it it put too much strain on rotor cuffs etc.

It's been db pressing all the time now with the odd hammerstrength press machine

I've been using the hammer lately and I'm really starting to like the thing a lot. I like how it isolates the pecs.

[DCI]

I've been using the hammer lately and I'm really starting to like the thing a lot. I like how it isolates the pecs.

Yeh, def since I dropped bb bench chest has come a long way def is because of the isolation the other exercises give you

[kelkel]

Delts went fvckin great today again. Same routine as last week. It's just felt so good and they're useless for the rest of the night..... Might do the same routine next week also.

If it works, stick with it. Change just for the sake of change is not necessary. I've trained some body parts with the same routine for a year or better. If it works don't question it!

Still making my way through the entire thread but hit shoulders the other day and damn near passed out after a few of my working sets. F*ck! now i know I'm on the right path!! Cheers guys!

There ya are! Just keep learning to push beyond the limits your accustomed to. Get in and out of the gym, feed and rest. You won't recognize yourself in a year I bet!

Quick one for all the contributors on here how many bb flat bench? I used but not anymore as I felt it it put too much strain on rotor cuffs etc.

It's been db pressing all the time now with the odd hammerstrength press machine

I still flat bench but it's almost always the 2nd or 3rd exercise. Emphasis is always upper chest.

[DCI]

Maybe I'm doing it wrong? But it feels sore on the cuffs the next day

[Sfla80]

Never seen this thread so far down. lol.

Been awhile since I have posted ere, but actually been about 2 weeks since I did any HIT training. Finally had the mouth surgery. Had an impacted tooth going 2 inches into the roof and sinus of my mouth. But almost al healed now and feels good to be back in the gym. Did few days of cardio and few days of light weight just to see where I was at. Today was first day back full swing.

Shoulders and tris...didn't want to pre exhaust though.

Each had a warm and a feel...listed are working sets
DB Press . 75#x7 reps dropped to 55# an then dropped to 40#
lateral raise 40#x7 dropped to 25# dropped to 15#
Seated bent over raise 45# droppe 30# dropped 20#
Front raise 35# dropped only once to 25#

Tris

Tried I believe it was hazards straight set
Close grip bench straight into skulls. Didn't drop these at all. Not really sure how to properly drop straight sets. But don't think I needed it anyways. Tris were on fire.
Reverse grip pull downs. 120#x8 drop 80# drop 60#
Last exercise was a "free motion" machine. Mimicking One handed/DB skulls. Really killed me here, using other arm as a spot.


Question for you guys, could anyone help with draggin body parts just by measurements?

[Java Man]

Never seen this thread so far down. lol.

Been awhile since I have posted ere, but actually been about 2 weeks since I did any HIT training. Finally had the mouth surgery. Had an impacted tooth going 2 inches into the roof and sinus of my mouth. But almost al healed now and feels good to be back in the gym. Did few days of cardio and few days of light weight just to see where I was at. Today was first day back full swing.

Shoulders and tris...didn't want to pre exhaust though.

Each had a warm and a feel...listed are working sets
DB Press . 75#x7 reps dropped to 55# an then dropped to 40#
lateral raise 40#x7 dropped to 25# dropped to 15#
Seated bent over raise 45# droppe 30# dropped 20#
Front raise 35# dropped only once to 25#

Tris

Tried I believe it was hazards straight set
Close grip bench straight into skulls. Didn't drop these at all. Not really sure how to properly drop straight sets. But don't think I needed it anyways. Tris were on fire.
Reverse grip pull downs. 120#x8 drop 80# drop 60#
Last exercise was a "free motion" machine. Mimicking One handed/DB skulls. Really killed me here, using other arm as a spot.


Question for you guys, could anyone help with draggin body parts just by measurements?

WB haha. how dem teef?

I don't understand that question at the end. Typos maybe? Help with draggin bodyparts just by measurements? say what?

[Sfla80]

Hate my computer sometimes easier for me to use the phone.

Instead of posting pics. I want to post measurements. Of major body parts. To check for lagging areas or cimitry.

[kelkel]

Hate my computer sometimes easier for me to use the phone.

Instead of posting pics. I want to post measurements. Of major body parts. To check for lagging areas or cimitry.

Won't really help. Only thing that would rear it's head would be something drastic.

[Java Man]

I agree with kel. I just look at myself and adjust to what I see. I honestly don't know what my measurements are these days. Its not important. I guess if you set your goals based on measurements it matters. I used to do that but it's too discouraging. You can lose fat, gain some lbm, and look way better than before yet be smaller in measurements. Its misleading IMO and not a good marker of overall progress.

[Java Man]

Did traps, triceps, calves yesterday. Off today.

[Capebuffalo]

Ok let me get thoughts on this. After Marcus and Kel advised me to maybe ease up a little and go to eod training I have taken 3 days off. And I probably know what you're going to say but....what if if did to failure/drops/negatives M-W-F then the next week T-Th with the less intense days in between. Would this be a fair compromise or still too much?

[marcus300]

Ok let me get thoughts on this. After Marcus and Kel advised me to maybe ease up a little and go to eod training I have taken 3 days off. And I probably know what you're going to say but....what if if did to failure/drops/negatives M-W-F then the next week T-Th with the less intense days in between. Would this be a fair compromise or still too much?

Completely pullback the intensity for at least 2-3 weeks, train EOD and then revaluate your position in a few weeks.

[Capebuffalo]

Completely pullback the intensity for at least 2-3 weeks, train EOD and then revaluate your position in a few weeks.

I knew you were going to say that. Lol.

10-4

[DCI]

This is how I imagine the big man marcus is like before he goes to the gym speaking to his muscles etc obviously in an english accent

Ct is an interesting character. But his views on muscle connection are right I do like the way he takes the piss in a roundabout way of personnal trainers saying they look like crows lol

http://m.youtube.com/watch?v=yYyrWlC...ure%3Dyoutu.be

[DCI]

So tonight was chest back into a 6 week balls to the wall heavy sessions.

On the advice of kel kel and marcus I have modded my training and reduced back the sets involved and made the working set more intense. This really has given me even more energy to pull and destroy the muscle even more than before.

Tonight felt great was amped up to lift some weight and put my body under serious and heavy over load.

So tonight was:

Incline: two warm ups and into heavy set and one slow but concentrated dropset with decent weight.

Flat bench: same as above by this stage my chest was svreaming in pain and you could feel the blood really flowing hard into the muscles.

Decline: same as above was really really strong upped the weight which was great. By this stage my chest was really fatigued felt heavy but I never felt more alive after it.

Then did incline flies two sets, I have copied Yates form on flies and my god the strech from his technique is crazy really ripping all of the pec felt amazing.

Then did some cardio was a brilliant night session.

Have to say the de load week was really really needed myself and my training partner hopped the weight tonight, I felt energized for the gym

[Capebuffalo]

So tonight was chest back into a 6 week balls to the wall heavy sessions.

On the advice of kel kel and marcus I have modded my training and reduced back the sets involved and made the working set more intense. This really has given me even more energy to pull and destroy the muscle even more than before.

Tonight felt great was amped up to lift some weight and put my body under serious and heavy over load.

So tonight was:

Incline: two warm ups and into heavy set and one slow but concentrated dropset with decent weight.

Flat bench: same as above by this stage my chest was svreaming in pain and you could feel the blood really flowing hard into the muscles.

Decline: same as above was really really strong upped the weight which was great. By this stage my chest was really fatigued felt heavy but I never felt more alive after it.

Then did incline flies two sets, I have copied Yates form on flies and my god the strech from his technique is crazy really ripping all of the pec felt amazing.

Then did some cardio was a brilliant night session.

Have to say the de load week was really really needed myself and my training partner hopped the weight tonight, I felt energized for the gym

Good job. Sounds like a great session.

Looks like a lot of students will be getting A's this semester.

[DCI]

Good job. Sounds like a great session.

Looks like a lot of students will be getting A's this semester.

Honestly, the big menhere are owed a lot for helping me to gain more muscle mass and strength and motivation then ever before. Honestly cape listen to your body if you are feeling wrecked take a break and honestly you will come back like a beast rampaging through the weight.

Keep a log here of the de load week

[Hazard]

I did back n tris today.....

It was a bit of a rushed workout because a repair guy for the dishwasher was due to show up.

What was cool tho was two big dudes in my gym approached me about competing. I've seen them everyday I'm there and felt those awkward stares..... Every now and then one would ask if I'm using a bench. One of em asked me if I ever competes or planed to.

It's a nice moment for me because I see progress being made but to have guys at the gym see it and say something is cool. I'm on the right track atleast.

I'm seeing improvements in my chest which is a breath of fresh air. It's about damn time lol

That's all for now - I'm in a good mood today haha

[Tron3219]

In bold above. That philosophy goes for most exercises as well. Hope you don't mind the thoughts....

I agree with Kel, you can cut this workout down a lot and concentrate on stimulating the harder muscle fibers which produce the biggest gains, doing to many sets and reps will zap the power and performance out of your body and it will be impossible to stimulate the right fibers..

Diet sounds great

Been busy, but thought I'd poke my head in and say thanks for the advice. I did a feel set of 405 or 3 reps and then put in 455 and did 6, then I felt froggy and out on 475 and did 5 more.

[kelkel]

I did back n tris today.....

It was a bit of a rushed workout because a repair guy for the dishwasher was due to show up.

What was cool tho was two big dudes in my gym approached me about competing. I've seen them everyday I'm there and felt those awkward stares..... Every now and then one would ask if I'm using a bench. One of em asked me if I ever competes or planed to.

It's a nice moment for me because I see progress being made but to have guys at the gym see it and say something is cool. I'm on the right track atleast.

I'm seeing improvements in my chest which is a breath of fresh air. It's about damn time lol

That's all for now - I'm in a good mood today haha

Nice! So, how are DSM and Sholva in person?

Been busy, but thought I'd poke my head in and say thanks for the advice. I did a feel set of 405 or 3 reps and then put in 455 and did 6, then I felt froggy and out on 475 and did 5 more.

Was going to ask you if you tried the new rep scheme. Glad it helped! With the added weight comes added mass!

[Java Man]

So tonight was chest back into a 6 week balls to the wall heavy sessions.

On the advice of kel kel and marcus I have modded my training and reduced back the sets involved and made the working set more intense. This really has given me even more energy to pull and destroy the muscle even more than before.

Tonight felt great was amped up to lift some weight and put my body under serious and heavy over load.

So tonight was:

Incline: two warm ups and into heavy set and one slow but concentrated dropset with decent weight.

Flat bench: same as above by this stage my chest was svreaming in pain and you could feel the blood really flowing hard into the muscles.

Decline: same as above was really really strong upped the weight which was great. By this stage my chest was really fatigued felt heavy but I never felt more alive after it.

Then did incline flies two sets, I have copied Yates form on flies and my god the strech from his technique is crazy really ripping all of the pec felt amazing.

Then did some cardio was a brilliant night session.

Have to say the de load week was really really needed myself and my training partner hopped the weight tonight, I felt energized for the gym

Bold. Yes! Cool ain't it? You spend half the time beating your muscles down with twice the intensity and get better results. seems like a no brainer but I see people in the gym when I arrive and the same people still there when I leave and most of them always look the same day after day.

[Tron3219]

Was going to ask you if you tried the new rep scheme. Glad it helped! With the added weight comes added mass!

Next week I'm gonna try 495 after my feel set for 4-6 instead of 455 then 475. My glutes already sore and could barely walk out the gym. I was all sorts of weak in the knees.