**Marcus's HIT Dungeon**

[Igifuno]

That's a good idea. Wish I could make it that long during the night with out having to go. Lol I don't know if it's the dose of supplements I'm on or the HIT training but I'm hungrier and eat more than I ever have. I haven't stepped on a scale in weeks so I have no idea where I am. I'm afraid I may be disappointed if I do. And I'm eating around 2-3 am. I've also started drinking the same shake before bed as my first thing in the morning shake. 1 1/2 cup egg whites 2 packets instant grits and Greek yogurt with fruit blended together. Keep your fingers crossed for me.

So you're getting up at 2-3am to eat a meal? Plus the shakes - man that is dedication. I wish I was hungrier. Yesterday was challenging and I felt like I was force feeding most of the day.

[Igifuno]

Love fruit in the shakes gives a nice flavour and the eggs are great for thickening the shake too nom nom

I just got orange smoothie flavor - my favorite ever. After years of chocolate, vanilla, strawberry or banana.

[Capebuffalo]

So you're getting up at 2-3am to eat a meal? Plus the shakes - man that is dedication. I wish I was hungrier. Yesterday was challenging and I felt like I was force feeding most of the day.

I can't explain it. I just get hungry. It's not 9 am here. I've had 2 meals and I'm starving. I'm about to make something. I'm not used to it but I like it. That's for sure. Weekends are harder because I don't prepare meals for Saturday and Sunday so the family isn't suffering and we can all eat together. But it's hard to get them in. But it's the trade off for family. Not a problem. Just not the best meals.

[Capebuffalo]

I just got orange smoothie flavor - my favorite ever. After years of chocolate, vanilla, strawberry or banana.

Mango and peach are my favs now. Love the Greek yogurt with the fruit. Most days it's 10 for $10. I usually have 3 a day.

[DCI]

I just got orange smoothie flavor - my favorite ever. After years of chocolate, vanilla, strawberry or banana.

Nice I never tire of choc so happy with that lol normally a mix of blueberries raspberries and or banana with a small bit of peanut butter

[sapo59]

Try some ghrp 6. I know for it works for me when I don't think I can eat anymore.

[Dadstrength]

About 1 month ago I asked a question regarding HIT. Marcus said to give it a full 6 months before tryin to adjust it in anyway. I am following this advice. 8 weeks into this, my body is really fatigued and i cant push with the same intensity as i normally do. As I research through this thread I see its recommended to take the intensity down for 2 weeks or so. So I can fully rest. My 2 questions are;
1. By dropping intensity this just means stopping at true failure on the exercise. And not implementing the beyond failure methods. Correct?
2. Are there any diet changes that are recommended during this period? I know there are other training methods on this website were during the drop in intensity certain dietary guidelines are also recommended. Such as drop protien intake and up carbs etc.

Thanks

[MajorPectorial]

If I understand correctly you cut back by around 30% on 6rm n go to 12-15 reps ensuring full great range of motion to really stretch into each movement. Also cut time in gym. Its not just simply "resting" to help you CNS recover and lowering protein to ensure when u up it again you're more.sensitive. gives tour body time.to.repair n renew sinew/cartilage/tendons etc. These take far linger to respond and grow. I do this for 4 weeks.as.I start to wind back on weights/reps gradually feeling my way to what.I feel is right for couple weeks. Then off I blast usually around 16wks. Always try read what your body responds to. We're all different.

[Rusty11]

About 1 month ago I asked a question regarding HIT. Marcus said to give it a full 6 months before tryin to adjust it in anyway. I am following this advice. 8 weeks into this, my body is really fatigued and i cant push with the same intensity as i normally do. As I research through this thread I see its recommended to take the intensity down for 2 weeks or so. So I can fully rest. My 2 questions are;
1. By dropping intensity this just means stopping at true failure on the exercise. And not implementing the beyond failure methods. Correct?
2. Are there any diet changes that are recommended during this period? I know there are other training methods on this website were during the drop in intensity certain dietary guidelines are also recommended. Such as drop protien intake and up carbs etc.

Thanks

marcus and the other monsters will chime in....but, in the meantime...after 8straight weeks of HIT, it's definitely time for a deload, like mentioned by Major, or maybe just take a week off to fully recover. When I take a week off, I grow and come back stronger than ever. Are you doing the 4-day split? My old body does best when I go every other day.

[marcus300]

About 1 month ago I asked a question regarding HIT. Marcus said to give it a full 6 months before tryin to adjust it in anyway. I am following this advice. 8 weeks into this, my body is really fatigued and i cant push with the same intensity as i normally do. As I research through this thread I see its recommended to take the intensity down for 2 weeks or so. So I can fully rest. My 2 questions are;
1. By dropping intensity this just means stopping at true failure on the exercise. And not implementing the beyond failure methods. Correct?
2. Are there any diet changes that are recommended during this period? I know there are other training methods on this website were during the drop in intensity certain dietary guidelines are also recommended. Such as drop protien intake and up carbs etc.

Thanks

Lower the intensity only, so keep training like your doing and to failure but not the beyond failure protocols. What built the muscle will keep the muscle listen to your body and take a rest of 2 weeks without going beyond failure so you full repair and recovery

[Rusty11]

Btw...I'm freaking loving this 4-2-2-2 rep scheme. Thanks marcus

[Dadstrength]

Lower the intensity only, so keep training like your doing and to failure but not the beyond failure protocols. What built the muscle will keep the muscle listen to your body and take a rest of 2 weeks without going beyond failure so you full repair and recovery

Ok thank you. I will start this the coming week. I just felt it when I was in the gym this week. I tried to get myself into that mental zone that you speak of and I'm very good at it. But it's like my mind was there but my body couldn't reach that level of intensity.
@rusty yes I am doing a 4 day split. Mon, tues, thurs, fri. With my work and family life it best suits my schedule.
@major thanks for you input.

[Hazard]

Marcus that avy is sick lol. I love when you use it..... Looks like two mountain peaks haha. Gret symmetry there

[Igifuno]

Try some ghrp 6. I know for it works for me when I don't think I can eat anymore.

Will look into this. Thx. Digestive enzymes are on my shopping list as well.

[kelkel]

Back and Shoulders yesterday:

Warm ups not listed:

Bent over rows: 1 set with RP followed by a drop. Heavy.
Low Cable rows: 1 straight, 1 with RP and drop.
Front D handle pull downs: 2 sets, last with two drops
Shrugs: 1 set with RP, RP then drop.

Front press: 1 set heavy with triple drop
Laterals: 1 straight set, 1 with double drop
Rears: 2 straight sets, always strict. Small muscle so don't "swing" through it

Short, sweet, effective and efficient. Seem to be adding weight to some exercises recently. Liking this. Back and traps feeling good today.

[Capebuffalo]

Back and Shoulders yesterday:

Warm ups not listed:

Bent over rows: 1 set with RP followed by a drop. Heavy.
Low Cable rows: 1 straight, 1 with RP and drop.
Front D handle pull downs: 2 sets, last with two drops
Shrugs: 1 set with RP, RP then drop.

Front press: 1 set heavy with triple drop
Laterals: 1 straight set, 1 with double drop
Rears: 2 straight sets, always strict. Small muscle so don't "swing" through it

Short, sweet, effective and efficient. Seem to be adding weight to some exercises recently. Liking this. Back and traps feeling good today.

Nice. You're right. Sweet and simple.

[Sfla80]

Back and Shoulders yesterday:

Warm ups not listed:

Bent over rows: 1 set with RP followed by a drop. Heavy.
Low Cable rows: 1 straight, 1 with RP and drop.
Front D handle pull downs: 2 sets, last with two drops
Shrugs: 1 set with RP, RP then drop.

Front press: 1 set heavy with triple drop
Laterals: 1 straight set, 1 with double drop
Rears: 2 straight sets, always strict. Small muscle so don't "swing" through it

Short, sweet, effective and efficient. Seem to be adding weight to some exercises recently. Liking this. Back and traps feeling good today.

Kel when u hit these triple drops or doubles....how many total reps r u getting?

[kelkel]

I'm pushing heavy so first set may be 3-5. I don't really make large drops in weight so next set may be 2-3 reps and so on. I make the decision on how much to drop at the moment I'm finished the set, based on how it felt and the amount of reps just completed.

[Sfla80]

I'm pushing heavy so first set may be 3-5. I don't really make large drops in weight so next set may be 2-3 reps and so on. I make the decision on how much to drop at the moment I'm finished the set, based on how it felt and the amount of reps just completed.

Awesome thanks

[Hazard]

I wrote a post out that never posted..... Fvckin phone app.

Anyways..... I did delts and traps today. Overall had a great workout but the shoulder pain is gettin worse every week. Next week I'm going to go lighter on side laterals and not do front raises at all.

This week did 185 smith press which hurt.....

Side laterals 60lb dumbells 2 working sets. Failure at 10th rep.

Front raises and rears I don't push too hard. Did 45lb dumbells for the rears and did them strict. 3 sets of 10

Traps - 245lbs on smith. 2 sets rear and 2 sets front. Then to burn em out I did 100lb alternating dumbell shrugs to failure. Almost couldn't get the dumbells back on the rack.

Went to the locker room and weighed myself..... 260 on the nose. Snapped a new avy then ha a pwo shake and left hah.

[kelkel]

I wrote a post out that never posted..... Fvckin phone app.

Anyways..... I did delts and traps today. Overall had a great workout but the shoulder pain is gettin worse every week. Next week I'm going to go lighter on side laterals and not do front raises at all.

This week did 185 smith press which hurt.....

Side laterals 60lb dumbells 2 working sets. Failure at 10th rep.

Front raises and rears I don't push too hard. Did 45lb dumbells for the rears and did them strict. 3 sets of 10

Traps - 245lbs on smith. 2 sets rear and 2 sets front. Then to burn em out I did 100lb alternating dumbell shrugs to failure. Almost couldn't get the dumbells back on the rack.

Went to the locker room and weighed myself..... 260 on the nose. Snapped a new avy then ha a pwo shake and left hah.

You're gonna knock yourself out of the game with an injury soon if you don't take care of your shoulder!

260, damn Haz.

[Hazard]

You're gonna knock yourself out of the game with an injury soon if you don't take care of your shoulder!

260, damn Haz.

Yea it feels deep..... Not muscular pain. Doubt it's the rotator either. I'm going light next week....

Yea but 260 on me doesn't feel like 260 lol. I'm just tall so that's where the weight is. Plus while abs are visible..... There's still too much fat there for me. So that accounts for weight too.

Spring time when I do a serious cut - ill be excited to see where I'm sitting. Ill say this tho..... I'm winded going up stairs. It sucks

[Capebuffalo]

I wrote a post out that never posted..... Fvckin phone app.

Anyways..... I did delts and traps today. Overall had a great workout but the shoulder pain is gettin worse every week. Next week I'm going to go lighter on side laterals and not do front raises at all.

This week did 185 smith press which hurt.....

Side laterals 60lb dumbells 2 working sets. Failure at 10th rep.

Front raises and rears I don't push too hard. Did 45lb dumbells for the rears and did them strict. 3 sets of 10

Traps - 245lbs on smith. 2 sets rear and 2 sets front. Then to burn em out I did 100lb alternating dumbell shrugs to failure. Almost couldn't get the dumbells back on the rack.

Went to the locker room and weighed myself..... 260 on the nose. Snapped a new avy then ha a pwo shake and left hah.

260 lbs? You big bastard. Is that avi recent/ that weight? If so man you are mostly muscle. Wow. Good job. Watch the shoulder. It goes out that's no bicep no shoulder and no chest no rows for back. It is involved in a lot more movements than we think. I don't know if it was you I talked to about before but a chiropractor fixed my rotator and haven't had to have a cortisone shot in almost 2 yrs.

[RipOwens]

Went down to the local university today and got a skin-fold test done just to ballpark my BF%. I'll round up cause god knows it's just a guess-timate but i wound up around 12 %. Point is, now I really want to put on size the right way. Start tomorrow. Cheers

[Cuz]

260lbs? Damn Haz, I will never get there. It would take tons of gear and growth for me to reach that weight I think.

[Hazard]

260lbs? Damn Haz, I will never get there. It would take tons of gear and growth for me to reach that weight I think.

How tall are you?

I'm 6'1 and I'm not running a lot of gear. Not even a gram of test

*edit* I measured the gf's ass and she measured my arms lol.

Her ass - 44" lol!

Arm - 19" even while cold

[DCI]

Haz dam you and your size my wrists are sore from shrugging heavy this week but they are getting better first time for me to have an injury in a long time.

Shoulder pain is awful when it happens

[Cuz]

Bi's and Tri's today. switched it up, done a morning workout, with 2 small meals in me.

I went pretty hard today on both, but harder on tri's. I managed to get some assistance with a few sets on triceps from a female friend.

Warmed up with some 25lbs alternate dumbbell curls and then immediately went to the barbell to warm up
bar onlyx12
95x12
115x10
135x7 followed by an 85lb drop set to failure

Preacher curl hammer strength machine
25x12 singles
45x12 singles
55x10singles. as I was tiring now the last 3 of the set I was fighting for everything I had very intensely lowering the weight slowly

alternate seated inclined dumbbell curl
30x10
50x8 followed by a 30 x 6 dropset with some hammer curls

Triceps
close grip bench
135x12 x 2 sets trying to warm up good
185x12
225x16. Didn't have a spotter so I couldn't go heavy, I just racked the weight after the 16th rep. I was tiring anyway but too scared to go heavy. My close grips are about 6 inches between thumbs. I can really feel it on my medial head tricep.

Feeling ok I went to skull crushers

EZ curl bar.

70x14
90x12
110x12
130 x9 failure then with 2 forced reps, this shit was intense I felt strong as fck though. I was screaming like a wild animal, the forced reps really hurt like hell. I got up and said "that's how you ****in train" lol was psyched up.

Reverse grip cable pulldowns
65x12
95x 10 this was failure I then got help with 2 forced reps. The last one I tried to go as slow as I could on the negative. I was done. Snapped a pic of the tri's but it sucks from this little $29 phone I have. I need a smart phone for this shit

Attachment 145247

[Cuz]

How tall are you?

I'm 6'1 and I'm not running a lot of gear. Not even a gram of test

*edit* I measured the gf's ass and she measured my arms lol.

Her ass - 44" lol!

Arm - 19" even while cold

I look a lot bigger than what I am. Im almost 6'3. But you have a shit ton of weight on me. Im happy with the look I have, just want to get bigger. If I put on more mass I can pull off a freaky physique, it will take a few more years though. I have been able to go from 150-220 in a year of pretty much lean muscle mass with not much gear at all. If I put on 30 lbs of lbm in 3 years I will turn heads I have no doubt.

[Hazard]

Chad.... Those are some big tri's and delts. ESPECIALLY for being 6'3. They actually look big on you..... It's hard to fill in all that space and actually look BIG

[Hazard]

260 lbs? You big bastard. Is that avi recent/ that weight? If so man you are mostly muscle. Wow. Good job. Watch the shoulder. It goes out that's no bicep no shoulder and no chest no rows for back. It is involved in a lot more movements than we think. I don't know if it was you I talked to about before but a chiropractor fixed my rotator and haven't had to have a cortisone shot in almost 2 yrs.

Yea I just snapped the Avi today - still need to he lean. Just not a priority until February lol

[Java Man]

Cardio this morning for me exciting lol

Seen as the lads were speaking of beer above, it's crazy when you think of it, I can count the amount of times I have had a drink this year compared to last year were I was drinking at one stage 3 times a week. Now it's been months since I have had a drink and don't miss it at all. If I look back at pics the change in the year is crazy compared to last year esp in my face

With you man. I was drinking a 12 pack almost nightly up until last year. I haven't had a drink since christmas and it shows in how I feel and how I look. I don't recover like I used to. Drinking makes me get a headache and I'm always lethargic the next day. I just don't see amy reason to do that to myself anymore.

[Java Man]

I look a lot bigger than what I am. Im almost 6'3. But you have a shit ton of weight on me. Im happy with the look I have, just want to get bigger. If I put on more mass I can pull off a freaky physique, it will take a few more years though. I have been able to go from 150-220 in a year of pretty much lean muscle mass with not much gear at all. If I put on 30 lbs of lbm in 3 years I will turn heads I have no doubt.

I wouldn't have guessed you were that tall. It's hard to look full the taller you are but youre doing it you'll hit 260 eventually at 6' 3'' I have no doubt. Just keep at it.

[Giggle]

Leg training went great today -
Squats - went up to 205 for the first time in a while. Then sets of 3's at 185.
Stiff DL's up to 115# x 10 on the work set.
Leg press was much better - 3 plates x 10, strict form, and did a triple drop.
Extensions at 70# x 8, and ended with negatives, two legs up, and one leg on the down.
Really good day! It's much easier to get into that zone these days. I feel like I'm making progress now.

[kelkel]

I measured the gf's ass lol.

Her ass - 44" lol!

I would only measure 22". I'd never make it past midway.....you're to dedicated...

[kelkel]

Attachment 145247

Agree with Haz. Looks good!

[Hazard]

My sis went to Dana Lynn Bailys boot camp today. She had a great time and says she's as motivated as ever.

Some pics.....

[Capebuffalo]

My sis went to Dana Lynn Bailys boot camp today. She had a great time and says she's as motivated as ever.

Some pics.....

I can hear Austinite headed here now. Lol

Pretty cool.

[Hazard]

I can hear Austinite headed here now. Lol

Pretty cool.

I pm'd him while my sis was there lol. He already knew about dlb's hernia. I had to conform with my sis. He's gotta follow her on twitter or something lol

I got an autographed photo :-p

[Java Man]

My sis went to Dana Lynn Bailys boot camp today. She had a great time and says she's as motivated as ever.

Some pics.....

That's cool. Austinites gonna be jealous. Or maybe he was there?