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Thread: **Marcus's HIT Dungeon**

  1. #6121
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    Quote Originally Posted by Rusty11 View Post
    Question-for those of you doing intense HIT routines(I've been going 5 weeks of strictly 4-2-2-2 for everything except calfs), how often do you change up to a more moderate type routine? Do you just do a week or so of 3X10/12 and then back to it? Or something else? Just curious.

    My understanding is do a deload when you need it. There is not a specific time limit on and off. Listen to your body. If you are fatigued all the time you need a break. I think I'm on about a 5-8 week schedule before I deload. Marcus and Kel forced it on me. I didn't want to ease up. But I'm glad they did it makes a huge difference to get the stress off the body. Or take an extra day of rest when you need it. When you do the deload though the only difference is you aren't going to complete failure. Same intensity. Just not to failure. Hope this helped.
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  2. #6122
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    Thanks. That's the deal, though. I feel fine. I just thought that maybe it might be a good idea to change/ease up to be sure growth continues. I don't want to deload, per say. Don't know if I'm making sense

  3. #6123
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    Quote Originally Posted by DCI View Post
    @cb check this video out from 2.30 mins in thats the rear delt I do good shoulder work out. I rarely lock out too like he says its crazy pump off it

    http://m.youtube.com/watch?v=xzTFYXUcPPc
    That is a great video. I may try the entire workout this week. Have you tried the reverse grip row?
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  4. #6124
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    Little rough day yesterday in the gym. Decided to switch up the routine and go backward. Instead of shoulders (compound movements first) I started with traps, then rear delts then shoulders (compounds last). Kind of backfired for some reason. Pulled a neck muscle with 225 on the smith machine doing shrugs.

    Here's the cool thing... in the past, if/when I pulled a neck muscle (this has been an issue for me for 10 years), I was out for 3-4 days minimum, hurt like hell, and had no range of motion. Yesterday, as soon as I felt it pull, I racked the weight and immediately went to work on it. Neck rolls, and took a foam roller and spent some time rolling my neck and rhomboid area.

    Actually kept going. Did some more trap movements (may not have been the smartest thing to do, but no further injury), did rears, and finished with shoulders - presses last. Even with the attention to the injury and 20 mins cardio, I was in and out in an hour and a half.

    Feels all but completely healed this morning, taking the day off and back in there tomorrow.

  5. #6125
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    great video indeed.. really enjoyed that. thanks!

  6. #6126
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    Quote Originally Posted by Igifuno View Post
    Little rough day yesterday in the gym. Decided to switch up the routine and go backward. Instead of shoulders (compound movements first) I started with traps, then rear delts then shoulders (compounds last). Kind of backfired for some reason. Pulled a neck muscle with 225 on the smith machine doing shrugs.

    Here's the cool thing... in the past, if/when I pulled a neck muscle (this has been an issue for me for 10 years), I was out for 3-4 days minimum, hurt like hell, and had no range of motion. Yesterday, as soon as I felt it pull, I racked the weight and immediately went to work on it. Neck rolls, and took a foam roller and spent some time rolling my neck and rhomboid area.

    Actually kept going. Did some more trap movements (may not have been the smartest thing to do, but no further injury), did rears, and finished with shoulders - presses last. Even with the attention to the injury and 20 mins cardio, I was in and out in an hour and a half.

    Feels all but completely healed this morning, taking the day off and back in there tomorrow.
    Great stuff but hate to hear of an injury. I have always done my presses first and never a preexhuastion method. I rarely do any behind the meck presses as I am also injury prone in mu delts. Neck usually don't borher me unless I'm maxing on a deadlift you should be ok on the sound of things.
    Im due for delts also but really need more chest work as my delts are overpowering the chest it seems

  7. #6127
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    Quote Originally Posted by chadcuz1985
    Great stuff but hate to hear of an injury. I have always done my presses first and never a preexhuastion method. I rarely do any behind the meck presses as I am also injury prone in mu delts. Neck usually don't borher me unless I'm maxing on a deadlift you should be ok on the sound of things. Im due for delts also but really need more chest work as my delts are overpowering the chest it seems
    Yeah. Not sure if I'll start with traps again. Maybe just switch up the starting movements from compound to lateral raises as shown in that video.

    For your chest, decline movements (presses and flys) may help focus on the chest and take the focus off the delts. My front delts have never really needed any work. Having worked them really for years. Rear delts, however, I need to work really hard so my shoulder stays proportionate.

  8. #6128
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    Quote Originally Posted by Igifuno

    I know I'm white haha..

    thanks guys

    do it! you can't be whiter than me
    Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange.

    Good work!

  9. #6129
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    Quote Originally Posted by GirlyGymRat
    Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange. Good work!
    Thanks! Yeah I got me moms Irish skin have to find a spa

  10. #6130
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    Anyone hear from Marcus lately?

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    Quote Originally Posted by Capebuffalo
    Anyone hear from Marcus lately?
    Nope. Maybe getting a little R&R?

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    Quote Originally Posted by Capebuffalo View Post
    Anyone hear from Marcus lately?
    yeah wondering also, been kinda slow in here

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    Sometimes he's not on for a few days..... I'm sure all is well. Things got pretty busy at work for him a couple weeks ago
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
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  14. #6134
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    Arms this morning

    Tris

    close grip smith
    205x6 RPx2

    Straight set of
    Db over head 85x6 rpx 1.5
    incline skulls (assuming preacher bar is 25#) 85#x6

    Straight set of
    Rope pull downs 110x6
    into
    one hand reverse pull downs

    Tis on fire at this point, moved into bis

    Straight bar (smaller one...so doesn't weigh 45.not sure exactly)
    had 70# plus bar x 4 dropped x 4

    Incline curls
    30#x6
    straight set into
    Hammer curls
    40#x 5 dropped x 4

    Bent over iso curls
    25#x8 squeezing at peak
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    Quote Originally Posted by Sfla80 View Post
    Arms this morning

    Tris

    close grip smith
    205x6 RPx2

    Straight set of
    Db over head 85x6 rpx 1.5
    incline skulls (assuming preacher bar is 25#) 85#x6

    Straight set of
    Rope pull downs 110x6
    into
    one hand reverse pull downs

    Tis on fire at this point, moved into bis

    Straight bar (smaller one...so doesn't weigh 45.not sure exactly)
    had 70# plus bar x 4 dropped x 4

    Incline curls
    30#x6
    straight set into
    Hammer curls
    40#x 5 dropped x 4

    Bent over iso curls
    25#x8 squeezing at peak

    Looking good. Keep up the hard work.

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    Quote Originally Posted by Sfla80
    Arms this morning Tris close grip smith 205x6 RPx2 Straight set of Db over head 85x6 rpx 1.5 incline skulls (assuming preacher bar is 25#) 85#x6 Straight set of Rope pull downs 110x6 into one hand reverse pull downs Tis on fire at this point, moved into bis Straight bar (smaller one...so doesn't weigh 45.not sure exactly) had 70# plus bar x 4 dropped x 4 Incline curls 30#x6 straight set into Hammer curls 40#x 5 dropped x 4 Bent over iso curls 25#x8 squeezing at peak
    Ooh nice sfla

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    Quote Originally Posted by GirlyGymRat View Post
    Or spay tan at spa. Tan towels are really nice too for at home application. Order online. They don't give that nasty orange.

    Good work!
    Tan towels? That don't make you look like a oompaloompa? Sweet. I'm going to check this out

  18. #6138
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    Quote Originally Posted by Capebuffalo View Post
    Anyone hear from Marcus lately?
    Seems like he's been around a lot less from the time he said he was having prostate issues and was getting more in depth psa testing.

    I hope it's just a coincidence and he's ok.

  19. #6139
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    Quote Originally Posted by Hazard View Post
    Sometimes he's not on for a few days..... I'm sure all is well. Things got pretty busy at work for him a couple weeks ago
    I spoke to him a couple days ago. What Haz said.
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  20. #6140
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    Quote Originally Posted by kelkel

    I spoke to him a couple days ago. What Haz said.
    See :-)

    Atleast ppl care about the big oofda lol
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
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  21. #6141
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    HIT results for me so far:

    I take pics of myself from the same angles every month so I can compare on a chronological basis apples to apples... Whenever I feel like I'm not making gains I pull them out and review month to month. I'm always wrong thank god. Lol.

    Anyways, I was well over 35% fat last december when I decided to get back into the gym and train hard like I used to. I didn't start doing hit until around may because I had to take it easy at first, since I had become fast and weak, and just worked mostly core.

    Here is me in june just starting to apply the methods tought in here, compared with me in the same pose around the middle of october:

    Attachment 145542

    No doubt I'm making progress. Keeping timeline photos is a great way to motivate and track changes without having to get crazy with a sliderule and notebook.

    I went In and murdered by back and calves after looking at this. HIT is the SH!T! lol.
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  22. #6142
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    Quote Originally Posted by Java Man
    HIT results for me so far: I take pics of myself from the same angles every month so I can compare on a chronological basis apples to apples... Whenever I feel like I'm not making gains I pull them out and review month to month. I'm always wrong thank god. Lol. Anyways, I was well over 35% fat last december when I decided to get back into the gym and train hard like I used to. I didn't start doing hit until around may because I had to take it easy at first, since I had become fast and weak, and just worked mostly core. Here is me in june just starting to apply the methods tought in here, compared with me in the same pose around the middle of october: <img src="http://forums.steroid .com/attachment.php?attachmentid=145542"/> No doubt I'm making progress. Keeping timeline photos is a great way to motivate and track changes without having to get crazy with a sliderule and notebook. I went In and murdered by back and calves after looking at this. HIT is the SH!T! lol.
    Good work mate !!!! Keep it up !!
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  23. #6143
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    Chest and calf today.

    Dumbbell incline fly. 1 x 7 reps with 2 rp
    Incline bench press 1x 8 reps with 2 rp
    Seated bench press 1x 6 reps with 2 rp
    Standing calf raise 1 x 8 with 2 rp
    Seated calf raise 1x 6 with 2 rp

    25 minutes done.
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    Quote Originally Posted by kelkel View Post
    I spoke to him a couple days ago. What Haz said.
    Cool.

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    Quote Originally Posted by Doom44 View Post
    Good work mate !!!! Keep it up !!
    Thanks bud. I'll never stop spending time in the gym again. I'm an engineer, and I'm building something. Can't just walk away from it. Feels too good anyways.

    Quote Originally Posted by Doom44 View Post
    Chest and calf today.

    Dumbbell incline fly. 1 x 7 reps with 2 rp
    Incline bench press 1x 8 reps with 2 rp
    Seated bench press 1x 6 reps with 2 rp
    Standing calf raise 1 x 8 with 2 rp
    Seated calf raise 1x 6 with 2 rp

    25 minutes done.
    Low reps, 1 set per movement with rp. Short intense and out. Much like mine. Are you getting good returns?

  26. #6146
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    Quote Originally Posted by Java Man
    Thanks bud. I'll never stop spending time in the gym again. I'm an engineer, and I'm building something. Can't just walk away from it. Feels too good anyways. Low reps, 1 set per movement with rp. Short intense and out. Much like mine. Are you getting good returns?
    Yes man. I getting good result since I start train this way

  27. #6147
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    Fc Pic

    Click image for larger version. 

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    Thought I would throw it out there since everyone else is. And yes I am growing a beard.
    Last edited by Fcastle357; 11-04-2013 at 10:25 AM.

  28. #6148
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    Quote Originally Posted by Fcastle357 View Post
    Click image for larger version. 

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    Thought I would throw it out there since everyone else is. And yes I am growing a beard.
    Nice FC! Got some size there. Starting to see some ab lines as well.

    I am now temporarily blinded though....
    -*- NO SOURCE CHECKS -*-

  29. #6149
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    Lol Ya the abs come and go. Just finished a cycle so water and a little extra fat. Thanks.

  30. #6150
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    I wanna get in on this! Started a cut a few weeks ago, aiming for 8%! Trying to hold on to as much mass as possible! 238 at the moment

    Click image for larger version. 

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  31. #6151
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    Nice FC - lookin good. Def gotta work on that tan :-)
    Failure is not and option..... ONLY beyond failure is - Haz

    Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear
    - Knockout_Power

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  32. #6152
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    Quote Originally Posted by Hazard View Post
    Nice FC - lookin good. Def gotta work on that tan :-)
    Its winter now in Wisconsin so I blend in with the snow Thanks. I have a lot of work to do to get where I want to be but at 34 its a good start. Learned so much here already and am realy excited to see where I can take this. Weighed 155 when I was 26. I will try and find a pic.

  33. #6153
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    Quote Originally Posted by Tron3219 View Post
    I wanna get in on this! Started a cut a few weeks ago, aiming for 8%! Trying to hold on to as much mass as possible! 238 at the moment

    Click image for larger version. 

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    Click image for larger version. 

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    Dude your skirts a little short don't ya think?

    238 lbs. Sweet. Looking good.

  34. #6154
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    Quote Originally Posted by Fcastle357 View Post
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    Thought I would throw it out there since everyone else is. And yes I am growing a beard.
    Beard makes the man. . Nice size. You have probably already told but stats?
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  35. #6155
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    Look good Tron. You look the part in the first pic!
    -*- NO SOURCE CHECKS -*-

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    Quote Originally Posted by Capebuffalo View Post
    Beard makes the man. . Nice size. You have probably already told but stats?
    5'10 184

  37. #6157
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    Looking good Tron.

  38. #6158
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    Quote Originally Posted by Fcastle357 View Post
    5'10 184

    I would have guessed closer to 200.

  39. #6159
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    Quote Originally Posted by Fcastle357 View Post

    5'10 184
    Def would have gussed 195-200...looking good

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    Quote Originally Posted by Fcastle357
    <img src="http://forums.steroid.com/attachment.php?attachmentid=145562"/> Thought I would throw it out there since everyone else is. And yes I am growing a beard.
    Nice bro. Looking solid.

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