**Marcus's HIT Dungeon**

**Sfla80** · 08-21-2017, 07:17 PM

Originally Posted by Capebuffalo

Smith incline 5 sets x10reps

Cable Crossovers 5 sets x10reps

Attachment 170365

How do u feel after a session like this?

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**Sfla80** · 08-21-2017, 07:18 PM

Originally Posted by Sfla80

How do u feel after a session like this?

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Nevermind saw your reply to AG

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**Sfla80** · 08-21-2017, 07:20 PM

Originally Posted by Cuz

Just killed fuckin delts another zero carb 14hrs so far but will load tonight, peace

Fuckin pic won't load right grrr what a fcked up image

Jesus cuz. Doesn't look like u have missed a beat at all!!!

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**Sfla80** · 08-21-2017, 07:29 PM

Hot arms tonight guys. Missed yesterday my normal day. Wasn't feeling it. But got in there today and was a decent session.

Seated db over head straight set into db curls (palms up entire time for curls) 40s on overhead, 20s on curls.

Preacher hammer strength (1 45) straight into hammer dips (2 25s and 10 each side)

Rope pull downs (35)
This wasn't straight set, too much moving cable up and down.
Rope curls (25)

Iso curls 20s

Was tight and felt good. Everything strict form. Slow negs. Not a bad night. Have some vascularity coming back.

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**AKD_FitChick** · 08-21-2017, 07:51 PM

Originally Posted by Sfla80

Hot arms tonight guys. Missed yesterday my normal day. Wasn't feeling it. But got in there today and was a decent session.

Seated db over head straight set into db curls (palms up entire time for curls) 40s on overhead, 20s on curls.

Preacher hammer strength (1 45) straight into hammer dips (2 25s and 10 each side)

Rope pull downs (35)
This wasn't straight set, too much moving cable up and down.
Rope curls (25)

Iso curls 20s

Was tight and felt good. Everything strict form. Slow negs. Not a bad night. Have some vascularity coming back.

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Yippee!!! Good for you! Happy you are feeling better. Great attitude and great lift.

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**clarky.** · 08-22-2017, 12:34 AM

Morning fellas/ladies, been busy at work so no session yesterday. Most likely be off the day and the mora. Work is mad just now so the boss asked me if i could stay on later so by the time i get to the gym it's really busy with cunts taking everything up talking shit.

Hope everyone is doing good i'll catch up the night.

**almostgone** · 08-22-2017, 12:36 AM

Morning, Clarky!

**hollowedzeus** · 08-22-2017, 03:01 AM

Originally Posted by clarky.

Morning fellas/ladies, been busy at work so no session yesterday. Most likely be off the day and the mora. Work is mad just now so the boss asked me if i could stay on later so by the time i get to the gym it's really busy with cunts taking everything up talking shit.

Hope everyone is doing good i'll catch up the night.

i cannot train at peak. it angers me to see everyone taking up space wasting their and my time get snapchat videos of 2 reps then 10 minutes rest

**Capebuffalo** · 08-22-2017, 03:53 AM

Originally Posted by Sfla80

How do u feel after a session like this?

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I feel like I cheated myself. Then I remember if I listened to my body I wouldn't have gone in at all. So I feel pretty good. Walked out with a skin splitting pump. And I'm a little sore today.

**Capebuffalo** · 08-22-2017, 03:54 AM

Morning Ag Clarky Song Nacho and D-

**almostgone** · 08-22-2017, 04:10 AM

Morning, Cape.

**Igifuno** · 08-22-2017, 05:10 AM

Marnin' to all. Off to work and gym bag in the truck. Legs tonight. Have a good day everyone.

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**Capebuffalo** · 08-22-2017, 05:46 AM

Mid rows x3

Seated cable rows d3

DB shrugs x3

Overhead d ring pulldowns x3

Low row machine x3

**Baxter35** · 08-22-2017, 06:24 AM

Hello all, been pretty inactive on this board for quite a while. It's good to see this thread is still going strong! I realized lately that my workouts have slowly been getting longer, and that I've let my training evolve into higher reps, increased sets, and generally got away from HIT. I've spent the last week or so watching a bunch of Dorian training videos and interviews, and hit the gym last night pretty psyched to ge back to that style of training. I trained chest and was in and out in less than 45 minutes. Did 1-2 warm up sets per exercise (10-12 reps), then one working set (6-8 reps) focusing on the negative and pushing to complete positive failure ( and got in a couple forced reps with a spotter to hit negative failure). Felt great!

**AKD_FitChick** · 08-22-2017, 07:47 AM

Good morning Cape, Clarky, AG and Ig.....back this morning and was loving it. Really targeted abs today too. My back is getting more definition I can see in mirrors here and there. I love a sexy back.

I tried to take a couple pictures, but it's hard......to get a good shot. A little lat popping out.

Last week of 6 week lift, time to write up another 6 week plan. Keeps me in line. I am going to stay to 2 leg days a week. I think just switch up lifts.

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**AKD_FitChick** · 08-22-2017, 07:47 AM

Originally Posted by Capebuffalo

Mid rows x3

Seated cable rows d3

DB shrugs x3

Overhead d ring pulldowns x3

Low row machine x3

Great lift Cape! Did you go high reps again?

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**almostgone** · 08-22-2017, 08:03 AM

Originally Posted by Baxter35

Hello all, been pretty inactive on this board for quite a while. It's good to see this thread is still going strong! I realized lately that my workouts have slowly been getting longer, and that I've let my training evolve into higher reps, increased sets, and generally got away from HIT. I've spent the last week or so watching a bunch of Dorian training videos and interviews, and hit the gym last night pretty psyched to ge back to that style of training. I trained chest and was in and out in less than 45 minutes. Did 1-2 warm up sets per exercise (10-12 reps), then one working set (6-8 reps) focusing on the negative and pushing to complete positive failure ( and got in a couple forced reps with a spotter to hit negative failure). Felt great!

Nice, Baxter!!

**songdog** · 08-22-2017, 08:03 AM

Good morning everyone dam D looking good there!

**almostgone** · 08-22-2017, 08:04 AM

Originally Posted by AKD_FitChick

Good morning Cape, Clarky, AG and Ig.....back this morning and was loving it. Really targeted abs today too. My back is getting more definition I can see in mirrors here and there. I love a sexy back.

I tried to take a couple pictures, but it's hard......to get a good shot. A little lat popping out.

Last week of 6 week lift, time to write up another 6 week plan. Keeps me in line. I am going to stay to 2 leg days a week. I think just switch up lifts.

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Nicely done, Fitchick! Don't forget to throw in your pullback lifts when you lay out your next 6 week plan.

**AKD_FitChick** · 08-22-2017, 08:15 AM

Originally Posted by almostgone

Nicely done, Fitchick! Don't forget to throw in your pullback lifts when you lay out your next 6 week plan.

How much of a pull back do you think I need if I haven't been lifting super heavy this cycle? On some lifts I am heavy, but most at 12-15 rep range heavy.

Thanks AG!!! You are always great

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**AKD_FitChick** · 08-22-2017, 08:15 AM

Originally Posted by songdog

Good morning everyone dam D looking good there!

Thanks buddy!!! Trying

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**Capebuffalo** · 08-22-2017, 08:47 AM

Originally Posted by AKD_FitChick

Great lift Cape! Did you go high reps again?

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Kept it in the 8-10 range

**almostgone** · 08-22-2017, 09:45 AM

Originally Posted by AKD_FitChick

How much of a pull back do you think I need if I haven't been lifting super heavy this cycle? On some lifts I am heavy, but most at 12-15 rep range heavy.

Thanks AG!!! You are always great

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I like to do at least one rotation of body parts in pullback mode every 4-6 weeks. 8 weeks at the most if I'm feeling really good? Anymore than that just carves out a deficit that really takes additional recovery time (or at least for me). If I'm struggling with an injury, then I will go straight to a pullback provided the injury isn't severe enough that it requires total rest.
You're like the Energizer bunny though (totally mean that as a compliment). You may be able to go slightly longer. Just listen to your body. If you notice that you are dragging or low energy for several days in a row, then I would pullback.
If you find that you are getting run down/sick, take a few days off at a minimum, IMHO.

**NACH3** · 08-22-2017, 09:59 AM

Originally Posted by Capebuffalo

Kept it in the 8-10 range

Really been liking the 8-12 pump but also throwing in some heavy sets of 4-6 etc especially on CG bench and lots of compound movements! Trying some different things ATM but going good

**NACH3** · 08-22-2017, 10:44 AM

Morning Cape AG Song Cuz Clarky Igi Sfla D -

Delts are rightly sore AF! Love it - kept sides and fronts at 8-12 at failure too! Going into partials etc they hurt to the touch today it's great to be back! May have to take a day since I'm watching my gf's daughters this am & afternoon I'm off from work and no extra clients either but am going early as hell tomorrow am maybe a double am/& pm we'll see

Hope all have a kickass day!

**Capebuffalo** · 08-22-2017, 11:47 AM

Originally Posted by NACH3

Really been liking the 8-12 pump but also throwing in some heavy sets of 4-6 etc especially on CG bench and lots of compound movements! Trying some different things ATM but going good

I'm loving changing things up. If the only thing I had to do was lift I could do HIT all the time.

**Sfla80** · 08-22-2017, 06:19 PM

Good evening everyone.

Was an early and long day of work. Still got in some gym time. Was back day for me.

Wide grip pd
Underhand grip pd
Seated one handed rows
High pulley underhand hammer strength
Low pulley hammer strength

Feeling good. Losing some weight. But think it good losing , lol. At 190.2 after dinner.

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**Capebuffalo** · 08-22-2017, 07:37 PM

Originally Posted by Sfla80

Good evening everyone.

Was an early and long day of work. Still got in some gym time. Was back day for me.

Wide grip pd
Underhand grip pd
Seated one handed rows
High pulley underhand hammer strength
Low pulley hammer strength

Feeling good. Losing some weight. But think it good losing , lol. At 190.2 after dinner.

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Good work. How is it doing back after surgery?

**almostgone** · 08-22-2017, 09:22 PM

Wake and shake. Man, I could've slept for at least 3 more hours. Off to the shop here in a few.

**almostgone** · 08-23-2017, 02:49 AM

Stupid left arm is still very weak, but the recovery between sets is improving. Believe it is getting better, but it is aggravating as the dickens. Still working my right arm with normal weight and just getting whatever I can for decent reps with the left arm. It's very weird because my brain is telling the arm to move, but it just doesn't respond past a certain point (yet).

Preacher curls- 2 w/u, Left arm- Work1-7 reps, drop, 3 reps. Work2- 7 reps at the same weight as the first set. Work3 - 7 reps using the drop weight from the first set. Right arm- Work1- 10 reps, drop, 4 reps. Work2- 7 more reps using the drop weight from the first set.
Seated CC- 1 w/u. Left arm- Work1 - 4 reps and 4 forced reps w/ slow neg. Work2- 5 reps w/ the same weight as the first set. Work3- 4 negative only reps. Right arm- Work1- 8 reps. Work2- 12 reps.
Triceps pressdown- w/rope 2 w/u, Work1- 7 reps, drop, Work2- 7 reps, drop, Work3- 6 reps.
Overhand triceps pressdowns- Work1- 7 reps, Work2- 5+ reps. Used the weight from the last work set of rope pressdowns for the overhand pressdowns.
All of the pressdowns were pretty much one giant set. Breaks between sets were just long enough to change plates or grab a sip of water.
D'bell skulls- Work- reps. Was down very light on these.

41 minutes.

**almostgone** · 08-23-2017, 04:36 AM

Taking a short break to eat a real meal. I ate too early before lifting and had a shake pre and post lift and about 50g of plain shredded wheat 3 hours ago. Damn glucose dropped again. LOL, I'm old and nondiabetic, but if I don't time my meals just right, I will go hypo for sure, especially on lifting days. Checked it a bit ago and glucose was 53 mg/dL.

Makes me shaky as fvck and sweaty as a madman.
Hard to balance lifting, growing, trying to manage my weight, and still eat w/o getting shaky.

**AKD_FitChick** · 08-23-2017, 05:35 AM

Morning AG!!

Couldn't sleep so up early and going to train quads today. Maybe throw some shoulders in there too!

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**Capebuffalo** · 08-23-2017, 05:35 AM

Morning fellas and ladies. Off for shoulders today. Chest is tight and sore from Monday.

**Capebuffalo** · 08-23-2017, 06:21 AM

BB Military Press x3. Finally got to 225lbs on the last set.

Hammer strength lateral presses x3

DB lateral ss w/ DB front Raises x3

Reverse press dec x2

**Igifuno** · 08-23-2017, 06:25 AM

Mornin! Very nice Cape.

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**Capebuffalo** · 08-23-2017, 06:32 AM

Originally Posted by Igifuno

Mornin! Very nice Cape.

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Morning Igi Ag Clarky Song Nacho and D-

**AKD_FitChick** · 08-23-2017, 06:35 AM

Originally Posted by Capebuffalo

Morning Igi Ag Clarky Song Nacho and D-

Morning Cape! Nice lift!!! You are a bad ass!

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**almostgone** · 08-23-2017, 06:53 AM

Morning, everyone!

**almostgone** · 08-23-2017, 06:54 AM

Originally Posted by Capebuffalo

BB Military Press x3. Finally got to 225lbs on the last set.

Hammer strength lateral presses x3

DB lateral ss w/ DB front Raises x3

Reverse press dec x2

Nice!!! No shoulder problems there!

**AKD_FitChick** · 08-23-2017, 07:12 AM

Holy F*ck! I tore quads up!!!

Can barely walk....yippee! Bring on the tear drop!!! Shout out to my buddy Cape for giving me such great lifts to add to make them legs sexy!

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