**Marcus's HIT Dungeon**

[kelkel]

Hi guys. Been doing hit for a couple months and love it. It's harder to get used to than I thought. Constantly adjusting and that's fine. Got myself a training partner who dose nothing but bitch. We're not doing enough sets he says. We're not working out five days a week he says. My friend dose 5 sets of 10 he says. All of this while I'm dead after 40 minutes and he wants to do 20 push-ups before we leave because "you can't leave not feeling tired." I tried to explain hit but he won't push. Gonna drop him and go it alone. Just needed to rant. Thanks.

Another reason to work out alone in my dungeon.

[kelkel]

Hi Marcus - What's a V stand hammer squat, if you don't mind me asking?
And I do hope you work things out soon with your health.

Also - I love the new avatar! You a dark soul sometimes, and I mean that in a good way.
Thanks

G he may be referring to this:

How to do use a V-Squat Machine - Hammer Strength - YouTube

[DCI]

Short heavy and intense, sounds great well done

It was something you'd be proud of was seeing stars off the heavy sets and the drops it was crazy really loved it tomorrow I am already thinking about back

Get it done DCI! Nice indeed.

About to walk into the sanctuary now.. Legs/abs.

Cheers Igi it was a crazy work out really really pushed into the pain barrier and failed on one of the dropsets before I even started had to drop again it was crazy loved the push ups at the end for the whole cardio my chest was popping

[Java Man]

Hi guys. Been doing hit for a couple months and love it. It's harder to get used to than I thought. Constantly adjusting and that's fine. Got myself a training partner who dose nothing but bitch. We're not doing enough sets he says. We're not working out five days a week he says. My friend dose 5 sets of 10 he says. All of this while I'm dead after 40 minutes and he wants to do 20 push-ups before we leave because "you can't leave not feeling tired." I tried to explain hit but he won't push. Gonna drop him and go it alone. Just needed to rant. Thanks.

To be honest I wish I had a training partner. HIT is difficult to do on your own with what little experience I have with. The forced reps and negs have to been done with a partner. A good HIT training partner is like finding a good woman, if you do perhaps find one, stick with em.

Other people suck. It's always something with every training partner I've ever had. I do hit alone. I know kel does, marcus, cape, probably some others. It can be done. You just have to get creative. I agree with that woman statement. If you do happen to find a good training partner who shares the exact same style and philosophy, has the same schedule, and keeps their mouth shut and their body moving that's gold. Me, I'll go it alone to avoid the interview process.

[Fcastle357]

To be honest I wish I had a training partner. HIT is difficult to do on your own with what little experience I have with. The forced reps and negs have to been done with a partner. A good HIT training partner is like finding a good woman, if you do perhaps find one, stick with em.

I was excited at first. Forced negatives a spotter. Someone to help me but when I talk to him about hit and some of the things on here it's like I'm an alien. Just not gonna work and I've wasted enough time doing sh1t wrong. Nice kid just at a different place. Enough bitching.

[Igifuno]

Wanted to post my back workout from the other day.. very much enjoyed it.

Warmed up almost to failure with straight bar pulldowns

Upright rows:
60'sx12 feel set
90'sx10 working
105'sx6 + 4 more RP - this felt so good (hello TNE, we're gonna have fun over the next few weeks)

Close-grip pulldowns (the weight slipped my mind, been a couple days)
Feel set, working, then heavy, I want to say 180lbsx4, then dropped back to the weight I did on the working set to failure

Dead Lifts
145x10 - shit my lower back was in so much pain..
225X6 - i wanted to curl up in a fetal position.. don't be a pvssy.. still have triceps to go..

Tris
skull crushers
80x12
90x10
110x6, then pumped out close grip bar presses to failure

Seated behind the neck BB lifts
60x10 feel set
90x3, dropped to 80x5

Rope pulldowns
Cant recall weights, but feel, working, heavy then drop back to working weight

Failure excercise with one arm reverse cable pullowns.

20 mins cardio (cardio is getting a bit 'harder', think it is the compounds)

[Java Man]

Legs.
squats
1x16 225
1x12 315
1x8 405
No rp or forced/halfs. I'm alone.

Hacks
Deep, slow
2x8 then 5 half reps, 30 sec rest

Lunges
x20

Extensions
2x stack
1 burn out set to failure, rp 4 more. Half stack.

Lying ham curls
1x12 half stack
1x8 a little more than half lol. This is against the wall so I can't see numbers.

Standing one leg curl
None x 0
some ahole has been on this for about a half hour. I don't wait. I'm tired anyways and walking like a duck. Going home.

[Giggle]

Oh I got it - thanks SFla and Kel. Looms like with a short ROM you could load it up, and feel it in both hams and quads.

G he may be referring to this:

How to do use a V-Squat Machine - Hammer Strength - YouTube

[marcus300]

Oh I got it - thanks SFla and Kel. Looms like with a short ROM you could load it up, and feel it in both hams and quads.

Kels right, that's the machine Giggle but I use it reversed which takes the tension off my spine/lower back and all onto the front quads

[marcus300]

I love the new avatar! You a dark soul sometimes, and I mean that in a good way.
Thanks

If only you knew lol, thanks

[marcus300]

I was excited at first. Forced negatives a spotter. Someone to help me but when I talk to him about hit and some of the things on here it's like I'm an alien. Just not gonna work and I've wasted enough time doing sh1t wrong. Nice kid just at a different place. Enough bitching.

You have to have a good relationship with your partner and also both understand the principles of HIT, forced and negs are an insane way to train, it really pushes the boundaries because its a constant flowing stress on your body. It is one of my favourites ways to train but I don't always have a partner due to our work schedules. If he doesn't want to train the way you do drop him and carry on without him, especially if the fuker is moaning all the time. I'd take him through and serious leg workout one of those were he wont be walking for a few days

[Fcastle357]

Marcus maybe euro could be your training partner you could drive to the gym in a Australian made ford. Maybe sing a little Rihanna on the way.

[marcus300]

Marcus maybe euro could be your training partner you could drive to the gym in a Australian made ford. Maybe sing a little Rihanna on the way.

lmfao he wouldn't last 5 mins just like the car, that's a fact

[Capebuffalo]

Shoulder

Db Press
50x10. 80x10 90x6 drop 60x4

Db Side Raises then to the Front
35x8. 40x4 drop 30x3

Cable Side Raises
40x4 drop 30x4

Reverse Pec Deck
100x8 130x6 drop 85x4

All under 30 min.

[marcus300]

Shoulder

Db Press
50x10. 80x10 90x6 drop 60x4

Db Side Raises then to the Front
35x8. 40x4 drop 30x3

Cable Side Raises
40x4 drop 30x4

Reverse Pec Deck
100x8 130x6 drop 85x4

All under 30 min.

I can see you have a very good understanding of HIT

Well done

[DCI]

Back tonight cannot wait to go and pull those muscles apart

[Igifuno]

Feeling a little sluggish/sick today. Didn't sleep well last night (clogged sinuses). Took a decongestant - hope it relieves it a little. Also was tough throwing down the first meal so I may be getting something.

Gonna hit the gym to see how it goes.

[Capebuffalo]

Feeling a little sluggish/sick today. Didn't sleep well last night (clogged sinuses). Took a decongestant - hope it relieves it a little. Also was tough throwing down the first meal so I may be getting something.

Gonna hit the gym to see how it goes.

100 mg of zinc per day 4000 mg vitamin c 3 x a day when you feel it coming.

Works like a charm. Although I'm not over mine yet. But I have visited 3 pre schools in the last week. I'm sure that has a lot to do with it.

[Igifuno]

I have C.. And will pick up some zinc. Thanks for the tip Cape.

[kelkel]

Legs.
squats
1x16 225
1x12 315
1x8 405
No rp or forced/halfs. I'm alone.

Don't ever do forced on squats. RP or drops only. Just not safe, imho.

[kelkel]

Marcus maybe euro could be your training partner you could drive to the gym in a Australian made ford. Maybe sing a little Rihanna on the way.

Wouldn't that be a picture.....

Shoulder

Db Press
50x10. 80x10 90x6 drop 60x4

Db Side Raises then to the Front
35x8. 40x4 drop 30x3

Cable Side Raises
40x4 drop 30x4

Reverse Pec Deck
100x8 130x6 drop 85x4

All under 30 min.

You are definitely born again hard Cape.

[Sfla80]

Back today

Warmed up for blood flow with a few wide grip pull ups. 2 sets

DB Rows
90#x6 RP x 2 RP x 1

Bent over Rows
225#x 4 RP x 2 dropped x 2

Wide grip pull downs
180#x7 dropped x 4....could have done more weight

Racked Deads
225 x 4

Was spent. Have an old employe/friend...older gentlemen and ex bdy builder. He was around when I did my first cycle. But that was before I found this site, and hes very old school. Used to tell me stories of his DECA only cycles. But haven't seen each other in awhile, and he ws talking about work and bullshitting. But hes a very blunt guy. Starts asking about a doctor around here. The very openly and loudly saying that all he needs is a few shots to get him back going again. Felt very akward....as I don't wnt to talk about it in the gym. He didn't care....very loud and laughing about it.

[kelkel]

Back today

Warmed up for blood flow with a few wide grip pull ups. 2 sets

DB Rows
90#x6 RP x 2 RP x 1

Bent over Rows
225#x 4 RP x 2 dropped x 2

Wide grip pull downs
180#x7 dropped x 4....could have done more weight

Racked Deads
225 x 4

.

So just pay the price and do more reps if you have to.

[Fcastle357]

Rest day

Flat rest (laying down) 2 hours
Incline rest (laying on the couch) 2 hours
Seated rest (computer. tv. Ipod) 3 hours with rp in between
Standing rest (Walking) rp to failure. 1hour
Active rest (playing with kids and cleaning) 2 hours

[Hazard]

Rest day

Flat rest (laying down) 2 hours
Incline rest (laying on the couch) 2 hours
Seated rest (computer. tv. Ipod) 3 hours with rp in between
Standing rest (Walking) rp to failure. 1hour
Active rest (playing with kids and cleaning) 2 hours

*like*

[Hazard]

Rest day for me too..... Watching the tremors marathon lol. Goin out to get Halloween candy. The gf won't get it before the 30th cuz she knows I eat the peanut butter cups lmao.

[Back In Black]

Rest day for me too..... Watching the tremors marathon lol. Goin out to get Halloween candy. The gf won't get it before the 30th cuz she knows I eat the peanut butter cups lmao.

You could always NOT buy them. Could

Marcus, of the 150 pages how many of those do you actually think are your workouts, lol?

[marcus300]

You could always NOT buy them. Could

Marcus, of the 150 pages how many of those do you actually think are your workouts, lol?

LOL I don't know, guess there is a lot.

[DCI]

Tonight was back was really really amped to get in there a pull some serious weight.

Started with the warm up of all warm ups and that is the Lat pull down nice and light and feeling the lats sqeeze together its great, I don't bother with them heavy anymore they just are better light.

So T bar rows.

Went into this heavy added some more weight as the feeler set felt great So hammered the weight on and did 2 working sets and two drops really was goosed after the drops was very hard but the pump on my back and forearms was crazy.

BB rows:

Went heavy again as I felt it was time to add more weight this was harder than I thought and got 4.5 good reps and did two kinda half reps and then did another set again 4 reps this time and the form went so just dropped for one and then did rest ppause for the second set.

Close grip rows on cable machine:

Again heavy and two drops was great to feel the muscles scream from the pain.

Then DB rows supersetted with pull ups:

Did the above in place of doing just tensioned deads. These were immense really really hard to keep the intensity in these exercises loved it as my back was wide and full really loved it felt like a bat lol.

This was done in 35 mins really heavy and intense loved it tonight.

And two hard biceps exercises, DB curls and cable curls too on a straight bar.

[Giggle]

Cool Marcus! We have that exact same one at Golds. I'll give it a shot - backwards.
Thanks for the tip.

Kels right, that's the machine Giggle but I use it reversed which takes the tension off my spine/lower back and all onto the front quads

[Cuz]

Back:

Hammer Strength Rows- the machine DY likes to use

1 feeler
1 heavy working followed immediately by a drop set close to failure

Bent over rows
1 feeler
1 moderate heavy set followed immediately by a drop set- failure with RP's

Deadlifts
1 feeler
2 working- last was close to failure

Back pain was unbelievable. I managed to get in my car and drive to a friends house and layed out on the floor on my stomach for about 5 minutes. Then everything was good after that.

This was all done in close to 20 minutes in and out of the gym, changed shirts and all. Fastest back workout I have ever had, was low volume but the intensity made up for it. Practically no rest periods tonight, something I normally don't do. Maybe it will shock some growth I hope so. I seen two guys pull up and by the time they got in the gym and got changed I was headed out the door. Lmao, they were like "done already" I said "yep".

Felt fvcking small today don't know if its in my head or what, just didn't put enough time in for a huge pump I guess maybe. The only rest time I pretty much had was handling the weights. Most of the workout left me gasping for air. Went fairly well.

[DCI]

Great work chad, we all have the feeling small or shitty days normally what I do is hammer myself in the gym normally reverses the feeling

[Cuz]

Great work chad, we all have the feeling small or shitty days normally what I do is hammer myself in the gym normally reverses the feeling

Thanks DCI, yeah true. It wouldn't surprise me if I lost 5lbs though, I look at my body a lot lol and I know it fairly well. Just my skinny ass metabolism I have. My diet has been off the last 3 days head hasn't been in the game but I m better now.

[DCI]

Count yourself lucky to start of lean I am trying to get lean for the last 8 months doing it slowly seeing results but its tough balancing act to keep it right.

3 days shouldn't be too bad tbh but let us know how you feel tomorrow just keep positive and mind muscle connection you'll feel way way better

[Cuz]

I didn't even post Tuesday's workout because it just wasn't there. If I walk in the gym with my mind elsewhere I just cant lift a damn thing. Im talking I normally throw 100lbs dumbells around no issue, after flat pressing them 7 or 8 times I was like "dammit" and just didn't have it. I lightened my chest workout and just focused on reps/form/squeeze. At least it is sore today.

I did manage to throw in some drop sets on the pec dec and cable flys. I was able to focus halfway on the last two sets. But presses man it just wasn't there. This thread helps a lot, I spend more time here than anywhere just reading and taking it in. My cycle is coming to an end sadly but its just not worth staying on forever even though I would like to

[Capebuffalo]

I didn't even post Tuesday's workout because it just wasn't there. If I walk in the gym with my mind elsewhere I just cant lift a damn thing. Im talking I normally throw 100lbs dumbells around no issue, after flat pressing them 7 or 8 times I was like "dammit" and just didn't have it. I lightened my chest workout and just focused on reps/form/squeeze. At least it is sore today.

I did manage to throw in some drop sets on the pec dec and cable flys. I was able to focus halfway on the last two sets. But presses man it just wasn't there. This thread helps a lot, I spend more time here than anywhere just reading and taking it in. My cycle is coming to an end sadly but its just not worth staying on forever even though I would like to

Nice back work out. Too many close to failures. If I you're that close to failure go to failure. Nice time on it though. I know you were gasping for air. Hell yeah.

You're expecting too much from your work out it sounds like. Don't think about it all day for a while. Don't have a plan don't have any expectations. Just show up and start. Just start. You will be surprised how good of a work out you will have. All of us have started posting everyday. We are all thinking about the other guys work out. I can go harder. I can go heavier. I can do it faster and better. Go in a couple of times thinking of nothing. Just start and move to something else. Don't think. Let your body take over for a while. I know this goes against what we are learning here about using our mind. I think you are over thinking it and it's counter productive. Just have a day where you don't think. See what happens. My .02.

[Java Man]

Nice back work out. Too many close to failures. If I you're that close to failure go to failure. Nice time on it though. I know you were gasping for air. Hell yeah.

You're expecting too much from your work out it sounds like. Don't think about it all day for a while. Don't have a plan don't have any expectations. Just show up and start. Just start. You will be surprised how good of a work out you will have. All of us have started posting everyday. We are all thinking about the other guys work out. I can go harder. I can go heavier. I can do it faster and better. Go in a couple of times thinking of nothing. Just start and move to something else. Don't think. Let your body take over for a while. I know this goes against what we are learning here about using our mind. I think you are over thinking it and it's counter productive. Just have a day where you don't think. See what happens. My .02.

Good advice. Have a month where you don't think. Just do. If you don't think about your training or body, treat it like breathing, eating, sleeping, just something you do, you lose that obsessive edge. You still make gains, you just don't obsess about it.

[Hazard]

I'm stoked as a mfkr to hit chest n bi's tmrw. My chest has been growing since changing my routine. Both me and the gf see it. It feels good lol

[Capebuffalo]

I'm stoked as a mfkr to hit chest n bi's tmrw. My chest has been growing since changing my routine. Both me and the gf see it. It feels good lol

I expect to see a hard core post tomorrow.

[Cuz]

Nice back work out. Too many close to failures. If I you're that close to failure go to failure. Nice time on it though. I know you were gasping for air. Hell yeah.

You're expecting too much from your work out it sounds like. Don't think about it all day for a while. Don't have a plan don't have any expectations. Just show up and start. Just start. You will be surprised how good of a work out you will have. All of us have started posting everyday. We are all thinking about the other guys work out. I can go harder. I can go heavier. I can do it faster and better. Go in a couple of times thinking of nothing. Just start and move to something else. Don't think. Let your body take over for a while. I know this goes against what we are learning here about using our mind. I think you are over thinking it and it's counter productive. Just have a day where you don't think. See what happens. My .02.

Thanks Cape that's great advice man. Haha, I am so easy to read...I am a critical thinker and tend to overthink just about everything. Just ask anyone that knows me. It's just the way my clock ticks I guess, but I will work on it man.