**Marcus's HIT Dungeon**

[GirlyGymRat]

50 min intermediate Pilates reformer (kicked my a$$)

Day 2 and 3 core challenge
30 min weight loss sauna w/ fitness marshall

[clarky.]

Hi fellas/Girly, Cardio for me again today, back to the running.

[GirlyGymRat]

Up super early for 40 minute lower body Pilates session, days 4 & 5 of core challenge and 30 min sauna. Will take 1/2 hour walk for lunch!

[kelkel]

Leg day! Yay!

Basic stuff:

Stationary Bike: 3 minutes instead of 5. 5 was killing me!
Seated hams with pause: 3 working 10-12 reps. The pause really improves the movement.
Vertical Press: 3 working 12-15 reps
Squats: 3 working, heaviest set was 10 reps then drop back a plate for 15 ish.
Stiff leg dumbell deads: 2 sets 12 reps. Working back into these as I'm so gunshy with my ham's.
Standing calves: 4 working 12-15 reps
Seated calves: same as above.

Good day. Squats felt easy and in the groove. Almost time to up the science and up the weights.

[JuliusPleaser]

Current split

#1 Back
#2 Chest/bis
OFF
# Legs
# Shoulder/tris
REPEAT

Tried and approved! I healed just in time despite going HIT and doing whatever failure techniques I could try. Thus, I have decided to make this an 8 week training block and start a new cycle to get max growth out of this: gonna hit 200mg Rx cyp with 200mg tren for 8 weeks; then go back on TRT dose of 100mg and change my routine for training routine for about a month or so, and go back HIT training.

I'm debating whether to get Lr3 or not to add on top of this or HGH. Since it is a muscle growth phase, I don't see HGH as making much sense since I don't have the money to be blasting 6-8ius of pharm grade (if I can even find it).

Another thing is, my recoverability has already adapted: I did legs last week and destroyed them, or so I thought, and wasn't really sore despite the intensity. Shoulders the same: the first week of HIT they were wrecked, this week, not so much. Perhaps I have to do higher reps with legs and shoulders? Biceps and chest got crushed and seems they respond fine with lower. Back always gets wrecked. Triceps I should probably add a fourth exercise.

Typically my warm-ups are anything from 10-15, but my final set is 6-8 reps, then drop sets to get to 12-15.

I can't possibly go any harder unless I add more exercises or volume, but that negates the entire philosophy of HIT.

[kelkel]

I can't possibly go any harder unless I add more exercises or volume, but that negates the entire philosophy of HIT.

There's really only two ways to increase intensity. Increase the weight or shorten the rest periods. Both are great but can be bad as well. Meaning adding to much weight, not controlling it and keeping the focus where it should be can be detrimental. Or, shorten the rest periods to much and you then can't effectively have the strength you would if fully rested. It's a fine line.

[JuliusPleaser]

Well I guess I'll be adding more weight then.

My first leg session was great; my second, I barely got sore, and that's with triple drops and all sorts of techniques. Thing is, after the pre-exhaust leg extensions, I couldn't really jack up the weight on the leg press (which is great so I don't ever get injured) but I guess I have to force myself to. I think if I shorten the rest periods, I'll be doing more caridio-like routine; sure I'll get a bigger pump, but I'll be dropping in weights, as you alluded to.

[kelkel]

Well I guess I'll be adding more weight then.

My first leg session was great; my second, I barely got sore, and that's with triple drops and all sorts of techniques. Thing is, after the pre-exhaust leg extensions, I couldn't really jack up the weight on the leg press (which is great so I don't ever get injured) but I guess I have to force myself to. I think if I shorten the rest periods, I'll be doing more caridio-like routine; sure I'll get a bigger pump, but I'll be dropping in weights, as you alluded to.

Good rule of thumb is that when your heart rate returns to normal you're ready for your next set.

[The Deadlifting Dog]

You can also slow down your reps...

Also...

The youth now-a-days don't realize more damage is done during the eccentric portion of a lift.

So you can do tempo reps...

[JuliusPleaser]

Good rule of thumb is that when your heart rate returns to normal you're ready for your next set.

Ya, I basically do that now. My warm-ups are very short rests, being they aren't true exertion, but the last set, I'll take a longer rest.

[JuliusPleaser]

You can also slow down your reps...

Also...

The youth now-a-days don't realize more damage is done during the eccentric portion of a lift.

So you can do tempo reps...

One of the main things I've been doing is doing 3-4 counts on eccentric; literally copying Yates' movements from blood and guts... I've even included "eccentrics failure " on my drop sets...Where I'll do the final rep, then bring it down as slow as possible until I can't hold it at all. Drop weight, repeat same failure.

[clarky.]

Afternoon fellas/Girly, cardio yesterday, no running today but will be out walking with the mrs later. Scotland back in lock down so no chance of the gym being open anytime soon. Back to work on friday.

[JuliusPleaser]

Do you guys think doing drops sets to failure on every working set per muscle group is too much?

[almostgone]

Do you guys think doing drops sets to failure on every working set per muscle group is too much?

Possibly. You can always save your drops for the last working set. If you're dropping every set, it's likely you're subconsciously holding back to save energy.

[The Deadlifting Dog]

Do you guys think doing drops sets to failure on every working set per muscle group is too much?

Your body will let you know.
If you are constantly getting injured than it is too much.
If you aren't getting injured and you are growing then it isn't too much.

I personally very very really do any sets to failure and I still manage to get injured.
I am almost 50...

[clarky.]

Afternoon fellas/Girly, cardio done this morning, feet up the rest of the day.

[kelkel]

Afternoon fellas/Girly, cardio done this morning, feet up the rest of the day.

If you keep your feet up then you won't have to do cardio.
Works for me.

[GirlyGymRat]

OMG

[GirlyGymRat]

40 min intermediate Pilates on reformer
Core challenge
30 min dance session naked in sauna

[clarky.]

If you keep your feet up then you won't have to do cardio.
Works for me.

..

[clarky.]

40 min intermediate Pilates on reformer
Core challenge
30 min dance session naked in sauna

Nice Girly, i'll leave the funny shit to Kel

[JuliusPleaser]

UPDATE

My split was:

#1 Shoulder/tris
#2 Back
OFF
#3 Chest/Bis
#4 Legs
OFF
REPEAT...but I found that my triceps weren't 100% on Day 3 after chest presses for chest/biceps so I'm rearranging my split into this.

#1 Back
#2 Chest/Shoulders
#OFF
#3 Arms
#4 Legs
#OFF
REPEAT

In this way, there is basically no "overlap" and I'll still be able to hammer my shoulders because chest is strong point so I don't have to expend too much energy to get that going.

[wango]

40 min intermediate Pilates on reformer
Core challenge
30 min dance session naked in sauna

Are you liking Pilates? It should be easier on your knee.

Don’t know about the dance session, however being naked, there is less weight to bear, so good thinking actually . . . .

[GirlyGymRat]

Are you liking Pilates? It should be easier on your knee.

Don’t know about the dance session, however being naked, there is less weight to bear, so good thinking actually . . . .

I do like it. Different workout. Works my lower stomach almost as much as squats!

True true lol!!

[kelkel]

30 min dance session naked in sauna

Again?

[charger69]

Again?

You should try it. LOL


Sent from my iPhone using Tapatalk

[kelkel]

You should try it. LOL


Sent from my iPhone using Tapatalk

Seriously hope that's not an invitation......

[wango]

You should try it. LOL


Sent from my iPhone using Tapatalk

Ick!

[GirlyGymRat]

Again?

I love it! Not the naked part as much as the moving part. It just doesn’t make sense to be clothed in a sauna!?!? Why???????

[GirlyGymRat]

On mom duty = no workouts
seeing her, never dull!!

[charger69]

I love it! Not the naked part as much as the moving part. It just doesn’t make sense to be clothed in a sauna!?!? Why???????

Kelkel has some self esteem issues. LOL


Sent from my iPhone using Tapatalk

[kelkel]

Kelkel has some self esteem issues. LOL


Sent from my iPhone using Tapatalk

Oh no. I just want to be there. You know, to document it for historical purposes.

[GirlyGymRat]

Oh no. I just want to be there. You know, to document it for historical purposes.

Right!!!! lol

[kelkel]

Right!!!! lol

No harm in trying!

[GirlyGymRat]

Had opportunity to visit Longwood Gardens. It’s a beautiful conservatory with lovely grounds and fountains. Here’s a few photos with me hanging around the ornaments. lol

[GirlyGymRat]

[GirlyGymRat]

[GirlyGymRat]

[GirlyGymRat]

[GirlyGymRat]