**Marcus's HIT Dungeon**

[Capebuffalo]

Okay here goes! Please critique anything you think and advice is really wanted. This is my first time training how you all suggested. For sure room for improvement. I will write weights this time.

Note that weights are per hand! Ha ha

Incline Bench DB
Working - 25lb 10 rep
Set 1 - 30lb 10 rep. 40 lbs
Set 2 - 35lb 4 rep clean 35 lbs
Drop set 27.5lb 10 rep. 30 lbs

Flat Bench (this pulls shoulder a little so working weight up)
Set 1 - 75lb 11 reps. 85 lbs
Set 2 - 85lb 6 rep. 90 lbs
Set 3 - 65lb 13 reps. 70-75 lbs
This one I know I can do way better but get nervous

Hammer strength Chest
Warm up - 45lb plate each side 10rep
Set 1 - 55lb 10 reps. 75 lbs
Set 2 - 65lb 5 reps. 80-85 lbs
Drop - 55lb 8 reps. 65-70 lbs

Peck Deck
Warm up - 105lbs 10 reps
Set 1 - 115lb 10 rep. 125 lbs
Set 2 - 130lbs - 4 reps. 130 lbs
Drop set - 115lb 9 reps. 120 lbs

Cable fly downward - free motion weight on each side
Warm up 15lb 13 reps
Set 1 - 17.5lb 11reps. 25 lbs
Set 2 - 20lb 6 rep. 20-25 lbs
Drop - 17.5lbs 9 reps 20 lbs

Incline chest fly DB
Warm up - 17.5 10 reps
Set 1 - 20lb 10 rep. 30 lbs
Set 2 - 25lb 4 rep. 25 lbs
Drop - 22.5lb 9 rep. 20 lbs

Weighted abs 35lb plate action and lots of v ups!

I left the gym feeling good, but I could have done more. What am I doing wrong? I don't want to sacrifice form. My right shoulder tends to go up some....

Couldn't make it HIIT today went with the BF and he did sets then I did set.

A couple pictures, what's better one foot forward or together?




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See above I put the weight you should be able to do based on how many reps you got next to what you did.
Increase the weight. It's new to you and you don't know where your max is but it will come with time.
Looks good otherwise. You just really have to push yourself. Don't be afraid of the weight. Respect it. Don't fear it. You used the right principals.
I think you did great for your first dip in the deep end of the pool.

[AKD_FitChick]

See above I put the weight you should be able to do based on how many reps you got next to what you did.
Increase the weight. It's new to you and you don't know where your max is but it will come with time.
Looks good otherwise. You just really have to push yourself. Don't be afraid of the weight. Respect it. Don't fear it. You used the right principals.
I think you did great for your first dip in the deep end of the pool.

Okay my mouth dropped a little on the weights you listed. But I KNOW you are right. I don't know why I let fear get in my way. I know I am a strong chick. I felt good during, but I knew the moment I put my jacket on that I didn't leave it all on the floor there. I was carrying 1/2 home with me. I feel like I did absolutely very little at the gym now. My abs hurt so that's a plus!

I questioned if I was getting to 9-10 reps if it was a high enough weight.

Thanks Cape for your thoughts!


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[Capebuffalo]

Okay my mouth dropped a little on the weights you listed. But I KNOW you are right. I don't know why I let fear get in my way. I know I am a strong chick. I felt good during, but I knew the moment I put my jacket on that I didn't leave it all on the floor there. I was carrying 1/2 home with me. I feel like I did absolutely very little at the gym now. My abs hurt so that's a plus!

I questioned if I was getting to 9-10 reps if it was a high enough weight.

Thanks Cape for your thoughts!


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You did everything right. If you are getting that many reps you can do a lot more. I feel comfortable you can do the weight that I listed. I know you can.

[AKD_FitChick]

Are you sure my body can do 170lbs on chest? That's 20lbs more than I weigh?

I know my legs can nearly do triple what I weigh but my chest????

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[Capebuffalo]

Are you sure my body can do 170lbs on chest? That's 20lbs more than I weigh?

I know my legs can nearly do triple what I weigh but my chest????

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On pec dec

130 is the most I have you lifting.

[AKD_FitChick]

I meant on hammer and strength

You said 80-85 on each side that would be 170


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[Capebuffalo]

I meant on hammer and strength

You said 80-85 on each side that would be 170


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Well do you think you can do it? No you caught me. Take that one out of the equation. You see what I'm talking about. On your first working set if you aren't digging a little deep by the 4-5 rep your weight is too light.

[AKD_FitChick]

Well do you think you can do it? No you caught me. Take that one out of the equation. You see what I'm talking about. On your first working set if you aren't digging a little deep by the 4-5 rep your weight is too light.

That's what I figured by 10 reps on set 1 of working. I am for sure going to up my weights, but on H&S I don't think 170 is possible just yet! I needed help raising them to get my reps in. Do I know I can get there YES and I WILL.

Should I be listing weights per arm or total?

What do you mean I caught you? Lol.....am I chasing you? Lol


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[Capebuffalo]

Most women don't know what their one max rep is. Hell they don't want to know. You don't know but your going to find out and base your set weight on it. Or close to it. You did great in principle. Set your mind free.

[Capebuffalo]

That's what I figured by 10 reps on set 1 of working. I am for sure going to up my weights, but on H&S I don't think 170 is possible just yet! I needed help raising them to get my reps in. Do I know I can get there YES and I WILL.

Should I be listing weights per arm or total?

What do you mean I caught you? Lol.....am I chasing you? Lol


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I wouldn't run fast if you were chasing me.

Total weight. You expect me to do math?

[AKD_FitChick]

I wouldn't run fast if you were chasing me.

Total weight. You expect me to do math?

Yes!!!

I have long ass legs, I can catch anything!!!

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[Capebuffalo]

Yes!!!

I have long ass legs, I can catch anything!!!

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What do you do when you catch it?

[AKD_FitChick]

What do you do when you catch it?

Cook it and eat it!


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[Capebuffalo]

Cook it and eat it!


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Mighty fine answer. I got nothin.

[songdog]

See above I put the weight you should be able to do based on how many reps you got next to what you did.
Increase the weight. It's new to you and you don't know where your max is but it will come with time.
Looks good otherwise. You just really have to push yourself. Don't be afraid of the weight. Respect it. Don't fear it. You used the right principals.
I think you did great for your first dip in the deep end of the pool.

Those are some good numbers there lil lady.I can remember not too long ago OB needed a spotter when he was setting a new PR on the bench press 75lbs and he did it with a pause.We were all very proud of him that day.

[almostgone]

Ugh, work. Hope.to be done in a few hours and hit arms tonight.

[songdog]

Good morning Cape Ag Nach and Fit Chick! how is everyone doing? Sun shining here I think 70* today

[Capebuffalo]

Good morning Cape Ag Nach and Fit Chick! how is everyone doing? Sun shining here I think 70* today

Morning Song. Sunny here today.

Morning ag Nacho and D

[NACH3]

Morning Cape, Song, AG! How's everyone doing? Arms are shot from yesterday it was good one... feeling pretty decent today, too!

AG hope you get that lift in, if not the weights will be there tomorrow!

Cape, how's that elbow? Has it given ya any grief since that one rep?

Song... did I see 70* wth are you lol? How's the training coming?

[AKD_FitChick]

Morning guys!!!

70 degrees? Wow, we need that heat and sun. Hope you all enjoy the sun today.

[Bio-Active]

Morning guys!!! 70 degrees? Wow, we need that heat and sun. Hope you all enjoy the sun today.

I know right! High of 56 here

[AKD_FitChick]

I know right! High of 56 here

Bio let's move to the south?

This weather is a joke right now, although the sun popped through last night that made me smile.

Still not used to grey sky's……


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[Capebuffalo]

Morning Cape, Song, AG! How's everyone doing? Arms are shot from yesterday it was good one... feeling pretty decent today, too!

AG hope you get that lift in, if not the weights will be there tomorrow!

Cape, how's that elbow? Has it given ya any grief since that one rep?

Song... did I see 70* wth are you lol? How's the training coming?

Morning Nacho. No elbow issue. It was just one rep. It had to of flared out on that one. Strict form on those.

[AKD_FitChick]

Side note: not sore from yesterday workout. I will just keep pushing and dig deeper every time.


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[Capebuffalo]

Side note: not sore from yesterday workout. I will just keep pushing and dig deeper every time.


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You will get there. I think you learned a lot yesterday. You realize how much most people hold back unconsciously and you will not make that mistake again.

Quads today?

[NACH3]

Side note: not sore from yesterday workout. I will just keep pushing and dig deeper every time.


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Try utilizing shorter rest periods and higher intensity - you've got it in you you just need to connect the mind to the body! Most important aspect Marcus preaches!

Soreness isn't a direct indicator of a good w/o either although I love the way you hurt the next few days I'm not gonna lie! Your catching on it's once that drop set starts there is no waiting... I think you can cut down on ex's too... this was my downfall and sometimes I'll do without realizing it... go into partial reps b4 ever letting go of that weight and once you move that weight positively anymore then go right into the dropsets - but focus on true failure first and foremost!

You got this shit!

[AKD_FitChick]

You will get there. I think you learned a lot yesterday. You realize how much most people hold back unconsciously and you will not make that mistake again.

Quads today?

Hamstrings/flutes today!!!

Breaking in my belt today, so excited to not hurt my back anymore or limit my weight cause my lower back likes to bitch out.

I for sure found the limitations to actually piss me off a little. I am someone typically that if you say you can only get there by this path, I will forge my own path..... goodbye mind fuck!


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[AKD_FitChick]

Try utilizing shorter rest periods and higher intensity - you've got it in you you just need to connect the mind to the body! Most important aspect Marcus preaches!

Soreness isn't a direct indicator of a good w/o either although I love the way you hurt the next few days I'm not gonna lie! Your catching on it's once that drop set starts there is no waiting... I think you can cut down on ex's too... this was my downfall and sometimes I'll do without realizing it... go into partial reps b4 ever letting go of that weight and once you move that weight positively anymore then go right into the dropsets - but focus on true failure first and foremost!

You got this shit!

Awe forget about the partial reps, whatever I can squeeze out....hey inches eventually turn into feet...

Thanks Nach

You all are pumping me up!!!


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[NACH3]

Awe forget about the partial reps, whatever I can squeeze out....hey inches eventually turn into feet...

Thanks Nach

You all are pumping me up!!!


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Exactly!

[Capebuffalo]

Hamstrings/flutes today!!!

Breaking in my belt today, so excited to not hurt my back anymore or limit my weight cause my lower back likes to bitch out.

I for sure found the limitations to actually piss me off a little. I am someone typically that if you say you can only get there by this path, I will forge my own path..... goodbye mind fuck!


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Your attitude is awesome. And attitude will get you there.

[AKD_FitChick]

Your attitude is awesome. And attitude will get you there.

No no your attitude is awesome


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[almostgone]

Awe forget about the partial reps, whatever I can squeeze out....hey inches eventually turn into feet...

Thanks Nach

You all are pumping me up!!!


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Dont worry about partials yet, IMHO. Learn how to push yourself to absolute failure, in one set of 8-12 reps. You want to be at the the point you couldn't get another rep if someone had a gun to your temple, hammer cocked, and finger on the trigger.
Then, once you have that down pat, start incorporating the beyond failure techniques: forced reps, negative only reps, partials, etc.
It takes a while just to grasp training to failure. Get that down pat and then start.the more advanced protocols. You're doing well and refining as you go, so keep up the solid work.

[Capebuffalo]

Dont worry about partials yet, IMHO. Learn how to push yourself to absolute failure, in one set of 8-12 reps. You want to be at the the point you couldn't get another rep if someone had a gun to your temple, hammer cocked, and finger on the trigger.
Then, once you have that down pat, start incorporating the beyond failure techniques: forced reps, negative only reps, partials, etc.
It takes a while just to grasp training to failure. Get that down pat and then start.the more advanced protocols. You're doing well and refining as you go, so keep up the solid work.

Great advise.

[almostgone]

No no your attitude is awesome


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Thanks, Cape, but I'm just passing on what was shared with me. Actually, I still have to remind myself occasionally to slow the reps down, find the right weight to stay in my rep range, and then make the weight move.
I do go slightly higher volume on legs right now because that seems to be what is making little changes. This summer, when it's August, 90°+, and max humidity, you'll either see the rep range drop a little or my lifting times will run a little longer.

[AKD_FitChick]

Dont worry about partials yet, IMHO. Learn how to push yourself to absolute failure, in one set of 8-12 reps. You want to be at the the point you couldn't get another rep if someone had a gun to your temple, hammer cocked, and finger on the trigger.
Then, once you have that down pat, start incorporating the beyond failure techniques: forced reps, negative only reps, partials, etc.
It takes a while just to grasp training to failure. Get that down pat and then start.the more advanced protocols. You're doing well and refining as you go, so keep up the solid work.

I like this!!! I can see how it all plays together. I miss the days when my legs would shake!!! They can handle a mass amount of reps, however my right knee can't always handle mass weight so I do what I can. On legs that seems to work with them and heavy weights. I am going to incorporate both fatigue and partials!! . In my last phase of workouts, I did mass reps 5 sets of 20 reps for legs. Not light weight either for me. I pushed every time. I love that fatigue.

One thing that I know is i don't want an injury that requires surgery. This is my body and my shrine and I will treat it like a masterpiece statue, carve out what I can without breaking it...

I am a quick learner.... I will master fatigue first. Then partial when I can't rep anymore.....


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[Capebuffalo]

Thanks, Cape, but I'm just passing on what was shared with me. Actually, I still have to remind myself occasionally to slow the reps down, find the right weight to stay in my rep range, and then make the weight move.
I do go slightly higher volume on legs right now because that seems to be what is making little changes. This summer, when it's August, 90°+, and max humidity, you'll either see the rep range drop a little or my lifting times will run a little longer.

I hear ya. I'm giving advise like I know it But I still find myself forgetting to use rest pause. I always forget that one. And slowing reps down.

[almostgone]

I like this!!! I can see how it all plays together. I miss the days when my legs would shake!!! They can handle a mass amount of reps, however my right knee can't always handle mass weight so I do what I can. On legs that seems to work with them and heavy weights. I am going to incorporate both fatigue and partials!! . In my last phase of workouts, I did mass reps 5 sets of 20 reps for legs. Not light weight either for me. I pushed every time. I love that fatigue.

One thing that I know is i don't want an injury that requires surgery. This is my body and my shrine and I will treat it like a masterpiece statue, carve out what I can without breaking it...

I am a quick learner.... I will master fatigue first. Then partial when I can't rep anymore.....


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One more thing to keep in mine that may have already been mentioned is about every 4-6 weeks, you will do a pull back from beyond failure training and just train to failure. I think everyone does it a tad different, but I usually try to find a weight where I can hit my rep range, but no more than that. Then drop a little weight, grab a little air, and rep out a second set for however many reps I can get (hopefully within my rep range).
Usually your body and your mind will let you know when it is time for a pull back, because you start feeling beat down, mentally wiped out, etc.
Occasionally, a total break from lifting for a week or two isn't a bad thing either.
I'm sure some of the other guys will post up their thoughts and suggestions, so you'll have plenty of options.

[almostgone]

Side note: not sore from yesterday workout. I will just keep pushing and dig deeper every time.


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Ms. Fitchick, I think that if you'll look back to around pages 999-1002 or so, Marcus made a lot of reposts of information you'll find useful. Seems like it was kind of a celebration of hitting a 1000 pages of a fantastic thread.
Oh, and Marcus has 5 way split posted on page 41 that is nice. Just about any of the lifts posted by everyone are good reading material.

[almostgone]

Ok, bedtime for me. Hope y'all have a great Sunday. I may get up later on and fire up the grill. In the mood for food cooked over a fire.

[clarky.]

I'd think it's an "across the pond" thing but how do we explain Nach?

Hahahaha....