**Marcus's HIT Dungeon**

[AKD_FitChick]

Good morning all you wanted men that have blood on their hands.

Happy Thursday! Back day about to go down!

You know this is your life when you rise everyday at 4:30 to make sure to take care of you first. This is MY time.

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[Capebuffalo]

BB curls. 1 warm 1 feeler 1 set 1drop
DB alter curls superset w/ hammers 1 feeler 1 working.
Preacher curls 2 working. DD
French press w/ easy bar 2working drop
V bar press downs superset w/rope press downs 2 working drop
Cable kick backs 2 working

[NACH3]

BB curls. 1 warm 1 feeler 1 set 1drop
DB alter curls superset w/ hammers 1 feeler 1 working.
Preacher curls 2 working. DD
French press w/ easy bar 2working drop
V bar press downs superset w/rope press downs 2 working drop
Cable kick backs 2 working

How'd ya like French presses w/EZ bar brother

[Capebuffalo]

How'd ya like French presses w/EZ bar brother

I like them a lot. Good stretch and range of motion.

[NACH3]

I like them a lot. Good stretch and range of motion.

I always thought so too - nice

[songdog]

Good morning Marcus Nach Cape Ag Fit Chick lets get it done.And those dayz of getting up at 0 dark thirty are for trapping and hunting only these dayz

[Sfla80]

BB curls. 1 warm 1 feeler 1 set 1drop
DB alter curls superset w/ hammers 1 feeler 1 working.
Preacher curls 2 working. DD
French press w/ easy bar 2working drop
V bar press downs superset w/rope press downs 2 working drop
Cable kick backs 2 working

Sick arms man! Damn

Have to try these ezbar


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[Capebuffalo]

Sick arms man! Damn

Have to try these ezbar


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Thx Sfl. Doing everything Nacho gave me for tris. It's working.

[Capebuffalo]

Refuel Time

[NACH3]

Thx Sfl. Doing everything Nacho gave me for tris. It's working.

I'm glad it is buddy!

[NACH3]

Refuel Time

Just ate scrambled eggs and a biscuit & sausage gravy myself lol

[Capebuffalo]

Just ate scrambled eggs and a biscuit & sausage gravy myself lol

Ha ha. That's funny.

[NACH3]

Ha ha. That's funny.

Right! Man if I could eat biscuits and gravy everyday I would lol - and I love me some sweet tea too

[AKD_FitChick]

Refuel Time

What the heck is that?


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[kelkel]

I'm going to start taking pictures of other peoples cardio minutes and post them like they're mine too.

Works for Marcus.

Problem is I'd have to go to a gym to do this. Always an issue.

[marcus300]

I'm going to start taking pictures of other peoples cardio minutes and post them like they're mine too.

Works for Marcus.

Problem is I'd have to go to a gym to do this. Always an issue.

LMFAO lol lol its took me over 3 months to get up to 35mins

[Capebuffalo]

What the heck is that?


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Gravy biscuit ,steak patty ,hash rounds.

[AKD_FitChick]

I felt like a powerhouse today. That drink and food must have helped

Left gym wanting more, but knew I was done.

Oh dang! Finally sitting after powering through my morning. This is officially day 5 of trying to train how you all train, first on back.

Back

H&S pull down row super set with one arm side lat
Warm - 90lb each side cape x all by 2, lol!
S1 - 55lb 10 reps
S2 - 70lb 5 reps
S3- 80lb 3 reps
Drop - 65lb 9 reps

One arm reverse grip row
Warm- 70 10 reps
S1 - 80 6 rep
S2 - 90 5 reps
S3 - 80 6 rep
Drop 70 7 reps



Cable front wide grip super set cable face pulls
Wide first
Warm - 90 10 rep
S1- 105 7 rep
S2- 120 6 rep
Drop 105 8 rep

Face pulls
Warm - 100 12 reps
S1 - 120 8 rep
S2 - 130 5 rep
Drop 110 8 rep

Lat cable d ring high weight on each side
Warm 60 10 reps
S1- 70 8 rep
S2 - 80 8 rep
S3 - 90 6 re
Drop 80 7 reps

Wide grip kneeling used this and I kneel on knees and angle body
Warm 130
S1 - 140 12 rep
S2 - 150 10 rep
S3 - 170 7 rep
Drop 150 11 rep


Seated VBar row
S1 - 105 lb 10 rep
S2 - 120 6 rep
Drop - 105 7 reps

Last work out and spent by now!!!! But I pushed it!

DB one arm rows I KNOW I CAN START HEAVIER HERE NOW. 40lb DB was still light, but back was sore
32.5 10 reps
35 8 reps
37.5lb 7 reps
40lb 5 reps
35lbs 5 reps

Finished up with abs.

All under an hour.

One thing I know now after doing first back day this training wise is where to start next week! Trial and error!!






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[NACH3]

D

Try cutting your sets down to 1w or 2w at most - use all the other sets as warm ups and feelers... HIT is 1working set(whatever you get up to for 6-8reps would be your working set) then drop a lil weight to hit around 3-5 reps then a weight(you may not need to drop it again depending on reps) to stay within your 15 total reps with that working set ...

You can also use a 2w approach which would get you to 8-10 reps on your first set and again you may not need to drop the weight or maybe a little to get to or around your rep range!

Your using a tad too much volume for size and strength and 3w sets isn't needed... your doing great D just focus on your w/u's and feeler sets more to gauge that working set weight!

Well done but you can go heavier - and make sure if someone had a gun to your head you couldn't do another rep or partial rep if your life depended on it

Stick with it your learning and I'm sure the results are better - just get volume out of your head - and remember LESS IS MORE!

[Capebuffalo]

D- I agree with Nacho. It's still a lot of volume. You have trained that way a long time. I know it's hard to let go of but you can. Remember set your mind free. Let the body follow

[marcus300]

repost


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrophy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.

Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity

Stimulating growth
Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals. Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.

[AKD_FitChick]

BB curls. 1 warm 1 feeler 1 set 1drop
DB alter curls superset w/ hammers 1 feeler 1 working.
Preacher curls 2 working. DD
French press w/ easy bar 2working drop
V bar press downs superset w/rope press downs 2 working drop
Cable kick backs 2 working

You D are looking like a bad ass with those arms!

[AKD_FitChick]

D

Try cutting your sets down to 1w or 2w at most - use all the other sets as warm ups and feelers... HIT is 1working set(whatever you get up to for 6-8reps would be your working set) then drop a lil weight to hit around 3-5 reps then a weight(you may not need to drop it again depending on reps) to stay within your 15 total reps with that working set ...

You can also use a 2w approach which would get you to 8-10 reps on your first set and again you may not need to drop the weight or maybe a little to get to or around your rep range!

Your using a tad too much volume for size and strength and 3w sets isn't needed... your doing great D just focus on your w/u's and feeler sets more to gauge that working set weight!

Well done but you can go heavier - and make sure if someone had a gun to your head you couldn't do another rep or partial rep if your life depended on it

Stick with it your learning and I'm sure the results are better - just get volume out of your head - and remember LESS IS MORE!

Nach I am really trying to cut on volume. I am starting with a weight that I would do prior to this training but more volume and can pound them out, so then I do more sets to get to that sweet spot. So I guess Set 1 here is still a warm/feeler set.......Next week I promise I will be better, cause now I know where my starting point is. I KNOW now I can lift heavier......if I can do accumulated 40 reps, I know I can do 10-15 at a much higher weight. This was my gauge week on back.

FUDGESICLES. I am trying. I guess my back can handle more than I thought. FUCK.

If someone had a gun to my head, I still could have kept going.....that's when I shut out everything around me and push through......

Man......gotta bring more.

[AKD_FitChick]

repost


Rep range The ideal rep range for building size and stimulating hypertrophy is the 6 to 12 reps. Less than 6 reps will more or less increase strength and a degree of size, performing more than 12 reps will help build muscle endurance. Make sure that your reps fall within this range and your hitting true positive failure for the best chance of hypertrophy. If your implementing one of the beyond failure methods such as forced & negs, rest pause or dropsetting you use a weight what is heavy enough to bring your positive failure at the low end of the rep range. An example for rest pause you use a weight what you will hit true positive failure at around the 4th rep then you would rest for around 10-15 seconds and do another couple of reps, then rest again for another 10-15 seconds and hit another 2 reps with the same weight. In total your doing 8 reps which is within range and your going to failure on each rest pause so you have a high chance of stimulating the right fibers to produce the best gains. As your rep range and strength increases towards a total of 12 reps you simple increase the weight being used so your constantly increasing intensity and overload, the two keys principles of any HIT programme. You use feeler sets to determine what weight you will be using on your working set, as you use different methods like dropsetting always makes sure you don't drop the weight to much so your not going over 12 reps in total. If you are you need to be using heavier weight on the drops so your rep range hits below the 12 reps in total. I always like to use around the 8 rep range in total and increase the reps upwards until I feel i can increase the weight so my rep range falls around the 8 rep range again. We are aiming for maximum muscle fiber recruitment hitting these rep ranges at failure will have the greatest potential for muscular growth. The above advice is for someone who is already advanced and is looking to build bigger thicker muscles, its not for someone who is building a base and foundation because these people can really benefit from using a lower rep range aswell as the above.

Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity

Stimulating growth
Remember going to true positive failure like I've describe previously hits the toughest muscle fibers what grow the biggest these are the fast twitch type 2b fibers, you hit these fibers and you will have the biggest chance of increasing in size. What we are aiming for is progression overload so you keep hitting the muscles with an increased weight so they need to change and adapt to the overload its being put under. This kind of continuous stress will have a reaction on the body and it will have no other alternative but to grow. We keep within the right rep range what stimulates the biggest growth and we continuously try and increase the intensity by increasing the reps then once the reps increase you increase the weight to bring the reps down within the correct range again. I can't stress enough about taking your muscle to true positive failure, this takes a lot of mental preparation. Before any muscle contraction occurs it originates from the brain sending signals to the nerves, the stronger the signal the more forceful the muscle contraction, in other words control your mind set pre working set and you will be in the best position to take your body to failure and beyond. I've commented many times how I go about doing my mental preparation but you master the mental side and you will see huge leaps in achieving your goals. Release the aggression by talking to your inner self and you will take your body to places its never been before. Stimulate growth by overloading your body to a state were its screaming for you to stop and no matter what you couldn't do one more rep even if your life depended on it, if you don't train in this fashion your not training hard enough.

I read this last night before I went to bed, to try to ingrain it in my mind. I went in with the mindset, but my fear told me I couldn't lift heavier cause of my training in my past.......I used today as a gauge, as it was my first day on back trying to train the way you are teaching. Next week I KNOW I WILL DO BETTER.

I guess I will chalk it up to I felt good, but still learning

[Capebuffalo]

You D are looking like a bad ass with those arms!

Thanks D- I appreciate it. Although I think the pic yesterday was better.

[Capebuffalo]

Nach I am really trying to cut on volume. I am starting with a weight that I would do prior to this training but more volume and can pound them out, so then I do more sets to get to that sweet spot. So I guess Set 1 here is still a warm/feeler set.......Next week I promise I will be better, cause now I know where my starting point is. I KNOW now I can lift heavier......if I can do accumulated 40 reps, I know I can do 10-15 at a much higher weight. This was my gauge week on back.

FUDGESICLES. I am trying. I guess my back can handle more than I thought. FUCK.

If someone had a gun to my head, I still could have kept going.....that's when I shut out everything around me and push through......

Man......gotta bring more.

Go heavier. You won't have much left at the end. Good form though.

[AKD_FitChick]

D

Try cutting your sets down to 1w or 2w at most - use all the other sets as warm ups and feelers... HIT is 1working set(whatever you get up to for 6-8reps would be your working set) then drop a lil weight to hit around 3-5 reps then a weight(you may not need to drop it again depending on reps) to stay within your 15 total reps with that working set ...

You can also use a 2w approach which would get you to 8-10 reps on your first set and again you may not need to drop the weight or maybe a little to get to or around your rep range!

Your using a tad too much volume for size and strength and 3w sets isn't needed... your doing great D just focus on your w/u's and feeler sets more to gauge that working set weight!

Well done but you can go heavier - and make sure if someone had a gun to your head you couldn't do another rep or partial rep if your life depended on it

Stick with it your learning and I'm sure the results are better - just get volume out of your head - and remember LESS IS MORE!

So in other words don't list my warm up sets or S1 as part of my workout since they are really feeler sets?

[NACH3]

Nach I am really trying to cut on volume. I am starting with a weight that I would do prior to this training but more volume and can pound them out, so then I do more sets to get to that sweet spot. So I guess Set 1 here is still a warm/feeler set.......Next week I promise I will be better, cause now I know where my starting point is. I KNOW now I can lift heavier......if I can do accumulated 40 reps, I know I can do 10-15 at a much higher weight. This was my gauge week on back.

FUDGESICLES. I am trying. I guess my back can handle more than I thought. FUCK.

If someone had a gun to my head, I still could have kept going.....that's when I shut out everything around me and push through......

Man......gotta bring more.

Your doing great... it takes a long time to get to know what real true positive failure is! We're just guiding you and helping - keep doing what your doing - It sounds as if your 'sweet spot' so to speak in your head is volume(remember anything over 12 and I'm giving you 15reps - turns into volume) this is something that most people think they're getting 'more out of an exercise' but if your truly on that one working set are really going to true positive failure you'll know it... that's why yiur 1 &2 sets aren't your working set - use everything you have don't waste reps to get more the next time it your defeating the purpose of HIT!

It takes time just stay focused - and your feeler sets don't have to be more than 2-4 reps to see how much you have in the tank... once you start that working set to positive failure you don't take any breaks until your done drop setting - you will feel a huge difference and the weight will feel much heavier at first so don't worry about weight as long as your using progressive overload your going to grow andgwt stronger... then shorter rest periods and higher intensity will break thru plateaus

Keep your head gal - we're all learning in here daily!

[NACH3]

So in other words don't list my warm up sets or S1 as part of my workout since they are really feeler sets?

List them out as w/u's but you don't need rep ranges until that one working set starts
Example
2 w/u - 2-3 feeler sets
1w 7 reps drop 4 reps drop 2-3 reps
everything on the line above is to true positive failure than beyond with your drop sets -

Nothing changes in your drops either except no break and still need to hit true positive failure... work into partials then 1/4 reps <-- this could be 5 more 1/4 reps b/c your still activating the muscle and fast twitch muscle fibers!

You got this in u it just needs to be released - I may add a rest day and cut out an active rest day so you don't burn out - 6 days a wk is far too much I tried I can do it for about 4-6 wks until I need a pullback - we grow when we rest and sleep

[AKD_FitChick]

Your doing great... it takes a long time to get to know what real true positive failure is! We're just guiding you and helping - keep doing what your doing - It sounds as if your 'sweet spot' so to speak in your head is volume(remember anything over 12 and I'm giving you 15reps - turns into volume) this is something that most people think they're getting 'more out of an exercise' but if your truly on that one working set are really going to true positive failure you'll know it... that's why yiur 1 &2 sets aren't your working set - use everything you have don't waste reps to get more the next time it your defeating the purpose of HIT!

It takes time just stay focused - and your feeler sets don't have to be more than 2-4 reps to see how much you have in the tank... once you start that working set to positive failure you don't take any breaks until your done drop setting - you will feel a huge difference and the weight will feel much heavier at first so don't worry about weight as long as your using progressive overload your going to grow andgwt stronger... then shorter rest periods and higher intensity will break thru plateaus

Keep your head gal - we're all learning in here daily!

I know you all are here to help. I appreciate it. I will always be one of those women that will always try to lift like a guy (of course without the strength), I don't want to be some dainty bitch (sorry about the bitch comment), I have been lean/thin/athletic my whole life, I want my muscles to pop. I want to move mountains with my strength, i want to exude power. I get frustrated with myself cause i know in my head I can do better and I still let that fear get in the way. This is the first place on this thread I have been able to speak freely about my desires without sounding like a 'man' to my girlfriends that all lift, but more bikini type lift.

I have had this desire/dream to be cut with lines ALL over my body for years. I have been told so many times over the years in and out of the gym, "you will never get big, defined, it's not your body type, you're lean/athletic, your muscles won't pop, you're not a muscle morph" I want to defy what my body appears to be to others and be able to say "fuck you, I won't do what I am told too"........I did everything I could while raising a daughter as a single mom, but now my girl is old enough and I can dedicate more time to myself in the gym.....I want to prove to myself I can do it.....I can achieve my goals. I NEED to crush this for myself.

Thanks for that breakdown on sets and warm up.....RETRAIN the brain.....

[NACH3]

I know you all are here to help. I appreciate it. I will always be one of those women that will always try to lift like a guy (of course without the strength), I don't want to be some dainty bitch (sorry about the bitch comment), I have been lean/thin/athletic my whole life, I want my muscles to pop. I want to move mountains with my strength, i want to exude power. I get frustrated with myself cause i know in my head I can do better and I still let that fear get in the way. This is the first place on this thread I have been able to speak freely about my desires without sounding like a 'man' to my girlfriends that all lift, but more bikini type lift.

I have had this desire/dream to be cut with lines ALL over my body for years. I did everything I could while raising a daughter as a single mom, but now my girl is old enough and I can dedicate more time to myself in the gym.....I want to prove to myself I can do it.....I can achieve my goals. I NEED to crush this for myself.

Thanks for that breakdown on sets and warm up.....RETRAIN the brain.....

Your very welcome and you WILL move mountains - I used to get so damn frustrated with myself b/c I thought I had it figured out - I'm constantly learning(we all are) you'll get to where you want to be - lose the fear / look at it and run towards it! I was scared about my shoulder(needs a total rev joint replacement) and I didn't think I could do it - Fvk that I know I can and I'll prove it to myself - that's all that matters everything else falls into place

[AKD_FitChick]

To all the people that say I couldn't! Sorry I won't fit into your perfect little Barbie box you want me in!

I say this to my man a lot! As a joke of course.






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[AKD_FitChick]

Your very welcome and you WILL move mountains - I used to get so damn frustrated with myself b/c I thought I had it figured out - I'm constantly learning(we all are) you'll get to where you want to be - lose the fear / look at it and run towards it! I was scared about my shoulder(needs a total rev joint replacement) and I didn't think I could do it - Fvk that I know I can and I'll prove it to myself - that's all that matters everything else falls into place

You're awesome! Thank you for the words! Thank you for understanding. I got a little angry there.....WHOA VAR.....hold back.....



“It’s OK if you fall down and lose your spark. Just make sure that when you get back up, you rise as the whole damn fire.”

[almostgone]

I read this last night before I went to bed, to try to ingrain it in my mind. I went in with the mindset, but my fear told me I couldn't lift heavier cause of my training in my past.......I used today as a gauge, as it was my first day on back trying to train the way you are teaching. Next week I KNOW I WILL DO BETTER.

I guess I will chalk it up to I felt good, but still learning

You're doing great. It takes time.to learn to train properly this way. You've already made big progress and need to give yourself some credit.

[almostgone]

Finally a night off work. Got to finish my list of labs to have drawn next month and go ahead and place my order.
The wife and her siblings are going to do do some random family stuff afterwhile, so she has already medicated me and I imagine the beast and I will take a nap later on.
Hope to rest well and plan to hit shoulders sometime between now and sunup tomorrow?

[AKD_FitChick]

You're doing great. It takes time.to learn to train properly this way. You've already made big progress and need to give yourself some credit.

Awe thanks so much AG......I appreciate that.

Rest up! I love that your wife medicates you!

[Capebuffalo]

To all the people that say I couldn't! Sorry I won't fit into your perfect little Barbie box you want me in!

I say this to my man a lot! As a joke of course.






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D- Tells us how you really feel.

[AKD_FitChick]

D- Tells us how you really feel.

That one..cracked me up.

I am over my attitude .....you get called a barbie long enough and......guess what......f*ckers I will squat you one day. I want to be jacked barbie.

Okay I am done now. Happy Thursday!

[almostgone]

Awe thanks so much AG......I appreciate that.

Rest up! I love that your wife medicates you!

The rest of the world is safer this way.

[NACH3]

The rest of the world is safer this way.

Hahahaha