**Marcus's HIT Dungeon**

[almostgone]

Lift schedule so you all can see: I do abs every day, but not super heavy on not noted days. I change my routine up every 6 weeks, this phase I am lifting major body part once a week. At Nach and Doc and Cape suggestion I lowered my reps, 3 sets of 12, 10, 8 with high intensity. This is my first week on this new phase, so I am making notes on where to go heavier so starting this coming Saturday I can push it more.

Saturday - Chest
Sunday - Hamstrings/Glutes/Calves/ABS (heavy abs)
Monday - Back
Tuesday - Quads/Calves/ABS (heavy abs)
Wednesday - HIIT (if I feel a little off I will rest)
Thursday - Shoulders and Arms
Friday - Rest

Oh dang, you don't play. If I did that routine, I'd be hobbled/ beat to the ground. Especially the groups.you hit back to back Sunday, Monday, and Tuesday.
Glad you joined in!

[almostgone]

Ok, time to get horizontal and rest. Hope everyone has a great day!

[BG]

Funny you say that. Last Wednesday I was getting ready to go hit legs. Picked up the dog off my lap (all 2.5 lbs of her) and felt like I got stabbed in the left lower lat area. Not spine, but muscle. Spasm, cramp, no clue. Went and got through legs but did skip squats. Then over the next few days is when the cold/flu hit me so odds are it's related. I did do some reading that it's not uncommon for the flu to effect back muscle and can make it much more sensitive. Even read the skin can feel more sensitive which mine does tremendously. It just feels fatigued and overly sensitive and tingling. F'n weird for sure. I don't need cold meds anymore but did just take some nsaid's to see if it helps with the back pain and sensitivity.

It all has to do with cytokines and inflammation.

Very interesting! That's where mine is also, not even close to my spine, closer to the area I hold a little bf Can't wait to tell my wife because she had the same thing

[Capebuffalo]

Maybe switch back with shoulders and arms?

I would have at least a day between legs and back.

[AKD_FitChick]

Duplicate

[AKD_FitChick]

Now some pictures.....if you all want, I keep my log in member cycles for past stuff and new stuff, but I will post here too so I can keep accountable. I am 5'10.5 and weigh 150 typically with weight lifting, but up some since cycle. I am naturally very lean......small boned. Really long limbs too, so muscle takes time on me to build for sure. BUT I will keep pushing it till I get those muscles to pop! The last picture, is awhile ago, my back has grown. More in lat area.

[Capebuffalo]

No some pictures.....if you all want I keep my log in member cycles for past stuff and new stuff, but I will post here too so I can keep accountable. I am 5'10.5 and weigh 150 typically, but up some since cycle. I am naturally very lean......small boned. Really long limbs too, so muscle takes time on me to build for sure. BUT I will keep pushing it till I get those muscles to pop!


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Your back is great. Nice work. Now go do some more rows.

[kelkel]

Did some reading on the pain inflammation cycle years ago when I was out on med. leave. It's wild how much role cytokines play in pain process plus some are "pro" inflammatory and some are not. Also, got me how they can affect nearby and distant cells.
Pretty much over my head but I had plenty of time to read and reread the Pubmed stuff and get a basic grasp.
Hope the issue passes, Kel. Pet the dog for me.

It is interesting AG. Can't help but pet the dog, she's never off my lap.

Very interesting! That's where mine is also, not even close to my spine, closer to the area I hold a little bf Can't wait to tell my wife because she had the same thing

Took a couple advil a few hours ago. Made a real big difference BG. After about an hour it felt like my back finally relaxed. I'm not familiar with the body fat thing you speak of though.

[hammerheart]

Where's Proximal? Did he leave?

[BG]

Took a couple advil a few hours ago. Made a real big difference BG. After about an hour it felt like my back finally relaxed. I'm not familiar with the body fat thing you speak of though.

Good thinking! I have a 6pm massage appointment, Im going to take an Aleeve with the soma. I messed up with the body fat thing..........I meant where I retain some water

[AKD_FitChick]

Oh dang, you don't play. If I did that routine, I'd be hobbled/ beat to the ground. Especially the groups.you hit back to back Sunday, Monday, and Tuesday.
Glad you joined in!

Thanks. I am glad I traveled over to this thread. Much more active. Makes you want to work more.

[kelkel]

I messed up with the body fat thing..........I meant where I retain some water

Good cover.

[songdog]

Thanks. I am glad I traveled over to this thread. Much more active. Makes you want to work more.

Always something going on here

[Capebuffalo]

There are many definition of HIT training but the basic foundations should be short and intense training what puts extreme overload on the body to stimulate muscle growth. IMHO is best for size and strength building, there is no secret to building muscle tissue its all about using techniques what progressively overload the muscle to grow bigger and using HIT methods which a short and intense stimulate this process. It also doesnt stop at the training its all about rest and recovery and to feed what your have stimulated, after a hard intense workout your body needs time to recover and have adequate nutrition to support this process of repair. Thats why I dont fuk around when I am training, I get in there do the job in hand and get home and eat and let my body try to repair and growe bigger to adapt what ive put it through.

Control your movements when training, keep strict form and push your body to its limit using such methods as forced, negs, rest pause, dropsets etc. Exhaust the muscle completely whats being worked otherwise what the point in being there just going through the motions!!!! go to war with yourself and stimulate growth by using these extreme methods

Bump these words of wisdom.

[Sfla80]

Well ended up doing chest tonight. Really gonna switch it up next week lol.

Smith incline press 4w 2f 1w (250) ddd

Incline db flys 1f 2w 1d

Flat db fly 2w dd

Leaning one arm db fly 2sets

Pec/dec. 1 away from whole stack. 2w ddd

Done in about 25-30 mins. Was drenched walking out of there. Need to start bringing two towels with me







Those front shots make me look fat lol. Damnit


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[Capebuffalo]

Well ended up doing chest tonight. Really gonna switch it up next week lol.

Smith incline press 4w 2f 1w (250) ddd

Incline db flys 1f 2w 1d

Flat db fly 2w dd

Leaning one arm db fly 2sets

Pec/dec. 1 away from whole stack. 2w ddd

Done in about 25-30 mins. Was drenched walking out of there. Need to start bringing two towels with me







Those front shots make me look fat lol. Damnit


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The pics don't make you look fat. Your belly makes you look fat. J/k my beer belly is jealous.

[Sfla80]

The pics don't make you look fat. Your belly makes you look fat. J/k my beer belly is jealous.

True lmao


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[Capebuffalo]

True lmao


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I'm just messing with you. You have a bodybuilder frame. I have a substitute frame.

[Sfla80]

Hahha I know you were man. I need to buckle down. Diet needs to be perfect since no abs, cardio or legs lol But don't understand substitute?


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[Capebuffalo]

Hahha I know you were man. I need to buckle down. Diet needs to be perfect since no abs, cardio or legs lol But don't understand substitute?


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My frame is what you would substitute if there was no other option.
You and Nacho have great frames to build on. As hard as I train I'll never have the Aesthetically proportioned body y'all have. You are built for raw mass.

[Sfla80]

Cape understand what u mean. But I could see u at 215 freaking solid man.

How much u weighing in now? U look much bigger/thicker then me.


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[Sfla80]

But agreed nacho is a thick fcker


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[Capebuffalo]

But agreed nacho is a thick fcker


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So are you. You get your shit taken care of ( fcking doctors) and you're a force to be reckoned with.

[Capebuffalo]

Cape understand what u mean. But I could see u at 215 freaking solid man.

How much u weighing in now? U look much bigger/thicker then me.


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201 lbs on Monday. But I'm eating like there's no tomorrow. Let's see wher I am in 6 weeks. I hope I look bigger. Lol

[Sfla80]

201 lbs on Monday. But I'm eating like there's no tomorrow. Let's see wher I am in 6 weeks. I hope I look bigger. Lol

R u done with blast/ cycle?

201 big man...height?

I'm roughly 5-9 195 ish now. But this is roughly heaviest I ever weighed but also with that said the most body fat I have ever held


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[Capebuffalo]

R u done with blast/ cycle?

201 big man...height?

I'm roughly 5-9 195 ish now. But this is roughly heaviest I ever weighed but also with that said the most body fat I have ever held


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5-11. I've got 6 more weeks. That's putting me at 15 weeks on. May extend a week or two if I keep growing. These last two weeks have been me hitting my stride. I'm leaning out and making good lean growth. And I've never been able to eat as much as I'm eating now. Well I'm not having to force feed for once. I've been 225 but it's almost impossible for me to maintain.

[Sfla80]

Wow very nice cape!!

I do remember u competed before? At what weight?


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[Capebuffalo]

Wow very nice cape!!

I do remember u competed before? At what weight?


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Man. Middle weight. i always dropped too much weight. Now I would stay 5-10 lbs from show weight. I was dropping about 40 lbs. I was doing shit the hard way. I was conditioned though. Always had top 3 placing. But that's just too hard on the body. I was dropping 30-40 lbs in 15 weeks.

[almostgone]

Mixing up a shake.

[marcus300]

Shoulders

Pre exhaust

Cybex side laterals
3 warm up sets
1 working set to failure plus 2 drop sets

db bent over rears
2 feel sets
1 working set plus 2 drops

hammer strength shoulder press
2 feel sets
1 working set to failure

smith machine rear shrugs
2 feel sets
2 working sets

[almostgone]

Ugh, going to take a while to get settled in, but at least I got some blood flowing. Tinkered around with grip width a tad and should find my groove after a while. Had just a tad of pain in l. anterior when pressing upwards and a little bit in the l. posterior right at the bottom of the movement. Nothing like the blinding pain I was getting when I pop up d'bells for flyes and presses. That had gotten kind of rough and would.almost make you involuntarily drop the bells.
Kind of wish I had gotten the cable crossover attachment when I got my Smythe machine years ago, but I may can rig up something using my low pulley if I set my bench perpendicular to the pulley. Maybe lay on the bench and do cable flyes with one hand and hold a d'bell or something in the unused hand to keep my back anchored, then flip the bench 180° for the other side. IDK, will figure out something .
I didn't kill it tonight, but the routine will get better. Going to have to do the same thing for shoulders as well.

Incline Smythe presses- 3 w/u, Work1- 6 decent reps. 1 minute rest and dropped just a smidge of weight. Work2- 6+ reps.
Flat Smythe presses- 2 w/u, Work1-7. Rest 1 minute. Work2-5 reps. Drop a little weight and 30 seconds rest. Work3- 8 reps.
Incline flyes- Work- 2 straight sets of 10 at a tolerable weight.
Incline d'bell presses- Work-7 reps at a moderate weight.

41 minutes. Nothing great, but it will get better.

[marcus300]

Blood donation today

[almostgone]

Blood donation today

I'm due myself.

[Capebuffalo]

Morning.

[songdog]

Good morning Marcus good to see you up and about! off day for me but will be hitting the cardio! Now it's time for some coffee

[almostgone]

Also, I am.going to give 600mg of NOW brand Curcumin a try twice/day and see if it helps. If not, I won't reorder it. I was reading on Examine and it recommended taking 20mg of black pepper extract to help with absorption if you're taking cucurmin for inflammation, so I grabbed some of that as well.
I do take the curcumin and bioperine(black pepper extract) several.hours away from my regular script meds as bioperine is said to enhance absorption.

[almostgone]

Morning, everyone!

[NACH3]

Morning all - good to see everyone back and a new arrival(AKD)...

damn flu blindsided me over the last wk or so... I've got a few w/I'd in but man was it catching up to me even on a pullback so I took a few days andBAM that's when I really started feeling bad... may try and sweat some of this out...

[Capebuffalo]

Buckle up Ag. Here we go again with the storms. Talking severe. When the wind comes keep your head down.

[almostgone]

Thanks, Cape. Thought I heard a rumble of thunder earlier? Y'all stay safe as well!