**Marcus's HIT Dungeon**

[AD]

haha.. yeh not only that its a bobs belt. u heard of em? The Finest Belt Ever Made

Never heard of them. Is it the same as a boobs belt?

[Doom44]

Shoulders/Triceps/Calves

Hammer strength shoulders press 1x 7 reps with 1 rp 1 drop
Cable one arm lateral raise 1x 8reps with 2 drop.
Dumbbell lateral raises 1x 8 reps with 3 rp.
Hammer strength shrug 2x 8 reps with 1rp 1drop.

Cable push down 1x 7reps with 1 rp 1drop
Lying triceps extension 1x 7reps with 1rp 1drop.
Cable rope over head extension 1x8 reps with 3rp.

Seated calves raises 2x 6 reps
Standing calf raises 1x 8 reps with 3 rp.

40minutes workout. Am I on the right track?

[Igifuno]

Sure looks like it to me Doom. How are you feeling? Exhausted?

After your RP and you drop, are you going to failure and are you staying without the recommended rep range if no more than 12?

[Doom44]

Sure looks like it to me Doom. How are you feeling? Exhausted? After your RP and you drop, are you going to failure and are you staying without the recommended rep range if no more than 12?

I feel exhausted. Yes I'm going to failure . I'm staying the rep range in 12. But sometimes I feel good. I will kill myself to go one more ****ing rep. Lol

[marcus300]

So Marcus you basically saying, as you have said in previous post, I could do two feel sets, lets between 10 and 12 reps, then on the last set go to failure anywhere between 6 to 8 reps? It's that the correct understanding

The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. usually it only takes me 2 feels sets once warmed up to determine my working set weight but if I need more feeler sets I will do them so I get my working set weight right. The working set you need to be hitting between 6-12 rep range for reasons I've detailed before but your working set goes to true positive failure. This is very hard to get to but with practise you will learn and teach your body and mind to take yourself to TRUE failure

[ghettoboyd]

The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. usually it only takes me 2 feels sets once warmed up to determine my working set weight but if I need more feeler sets I will do them so I get my working set weight right. The working set you need to be hitting between 6-12 rep range for reasons I've detailed before but your working set goes to true positive failure. This is very hard to get to but with practise you will learn and teach your body and mind to take yourself to TRUE failure

this is something I had a bit of trouble finding the first week trying hiit...im starting to fit into a groove so to speak on my second week and am likeing it a lot...we will see how this pans out as im going to give it a good month to see if it works for me...rock on...

[Igifuno]

This has been talked about a lot recently, but its so true. One measure of performance you can rely on is the level of exhaustion you're dealing with. I have NEVER been this tired.. I can really tell when I'm driving, or sitting for too long, i literally start falling asleep and have to move around to wake myself up.

The physical evidence as well. It's amazing to watch yourself grow right in front of your eyes.

[Igifuno]

Got to get ready and get my travel on. Headed to TX today (Dallas) and will be back Friday. Taking my gloves, straps and neoprene to hit back either tonight or tomorrow. Have a good friend I'm going to try to meet up with but I already told him I'm not drinking if we are able to.

[DCI]

I liked Dallas the time I was there enjoy the trip.

[Igifuno]

Thanks DCI. Been there many times and used to live there was a was a youngling. Great city.

[marcus300]

this is something I had a bit of trouble finding the first week trying hiit...im starting to fit into a groove so to speak on my second week and am likeing it a lot...we will see how this pans out as im going to give it a good month to see if it works for me...rock on...

Talk us through what your doing and which parts are troubling you and I will help you to full stimulate the muscle being worked to its fullest.

[marcus300]

Pre exhausted chest workout

Incline DB flyes
3 warm up sets
1 working set + 2 forced +1 negative

Incline DB press
2 feel sets
1 working set + 2 forced + 2 negatives

Flat flyes
2 feels sets
1 working set + 2 forced + 1 negatives

Vertical chest press
2 feel sets
1 working set + 2 forced + 2 negatives

Done and very pumped up. Shoulder hurt today couldn't reach to my max but made sure I preformed each rep under perfect control and with 1 min rest in between

[DCI]

Sounds great marcus, hopefully the shoulder will be ok

[Igifuno]

Sounds nice and intense. Was doing negatives yesterday with biceps and it hurt like hell

Need to incorporate more negs in addition to RP and drop sets.

[marcus300]

Sounds nice and intense. Was doing negatives yesterday with biceps and it hurt like hell

Need to incorporate more negs in addition to RP and drop sets.

I had a partner today so it was all go on the negatives but first time my cuff started to hurt...

[Fcastle357]

Pre exhausted chest workout

Incline DB flyes
3 warm up sets
1 working set + 2 forced +1 negative

Incline DB press
2 feel sets
1 working set + 2 forced + 2 negatives

Flat flyes
2 feels sets
1 working set + 2 forced + 1 negatives

Vertical chest press
2 feel sets
1 working set + 2 forced + 2 negatives

Done and very pumped up. Shoulder hurt today couldn't reach to my max but made sure I preformed each rep under perfect control and with 1 min rest in between

Focusing on only the muscle group I'm working that day is something that I can forget to do. I'm in a hurry to get to the gym, pumped to work out and start to go through the routine too quickly letting other support muscles do the work. I need to remember to be focused on the muscle that is doing the work and maintain form. Thanks Marcus.

[marcus300]

Focusing on only the muscle group I'm working that day is something that I can forget to do. I'm in a hurry to get to the gym, pumped to work out and start to go through the routine too quickly letting other support muscles do the work. I need to remember to be focused on the muscle that is doing the work and maintain form. Thanks Marcus.

Mind muscle connection, feel the fibers work, feel them get recruited when you start to fail and feel the contraction and resistance throughout the rep. Never just do a rep and think I've got to reach 8 reps and I am done. We all sometimes get into just doing reps but making them count by feeling your muscle work throughout the rep is what will make it respond..

[Hazard]

Vertical chest presses fvck with my shoulder sometimes.... Did ur shoulder bother you before that? I think it's the position of the seat..... If I'm too low of high I have pain

[marcus300]

Vertical chest presses fvck with my shoulder sometimes.... Did ur shoulder bother you before that? I think it's the position of the seat..... If I'm too low of high I have pain

No it started straight away with incline flyes and never stopped bothering me. It wasn't that bad but I just know I am concentrating on making sure the groove on the positive part of the movement is right otherwise it starts to hurt so I was concentrating on making sure I wasn't aggravating it but the little bit of pain was there for a reason so I didn't go the max but certainly made sure the reps counted

[biggjd69]

The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. usually it only takes me 2 feels sets once warmed up to determine my working set weight but if I need more feeler sets I will do them so I get my working set weight right. The working set you need to be hitting between 6-12 rep range for reasons I've detailed before but your working set goes to true positive failure. This is very hard to get to but with practise you will learn and teach your body and mind to take yourself to TRUE failure

Got it Marcus. Thanks again. About to go an hit chest today

[kelkel]

Legs in a few minutes. Getting psyched up. Due for presses first today and may take a break from squats and hit static lunges instead. Won't know till I get there though as squats always seem to call my name. Mean fvckers. Time to pop a vein in my eye!

[Igifuno]

Legs in a few minutes. Getting psyched up. Due for presses first today and may take a break from squats and hit static lunges instead. Won't know till I get there though as squats always seem to call my name. Mean fvckers. Time to pop a vein in my eye!

Damn I wish I could do a leg session with you man.

[sawyer86]

Week today since my cortisone injection in my shoulder got another week before i can train properly. Still done legs and cardio butcant wait to get back into it.

[kelkel]

How's it feeling sawyer?

[kelkel]

Damn I wish I could do a leg session with you man.

No doubt it would be a killer!

[Sgt. Hartman]

The physical evidence as well. It's amazing to watch yourself grow right in front of your eyes.

Hell yea it is and there's nothing more motivating.

[ghettoboyd]

The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. usually it only takes me 2 feels sets once warmed up to determine my working set weight but if I need more feeler sets I will do them so I get my working set weight right. The working set you need to be hitting between 6-12 rep range for reasons I've detailed before but your working set goes to true positive failure. This is very hard to get to but with practise you will learn and teach your body and mind to take yourself to TRUE failure

that's exactly the explanation I needed to understand fully how to determine the working set weight..i was doing "warm up sets" and then guessing what weight would tire me at 6-8 reps...my warm up sets where more for my joints and stuff than "feeler sets"...if that makes sense...thank you...

[marcus300]

Legs in a few minutes. Getting psyched up. Due for presses first today and may take a break from squats and hit static lunges instead. Won't know till I get there though as squats always seem to call my name. Mean fvckers. Time to pop a vein in my eye!

Ive got legs in 13 hours time and ive started to to think about what the pain

[kelkel]

Ive got legs in 13 hours time and ive started to to think about what the pain

Yeah, I go to bed the night before thinking I have squats the next day. When I wake up it's the first thing that pops into my mind, other than having to pee!

[sawyer86]

How's it feeling sawyer?

Its weird kel, one minute i think its ok the next its hurting. Dont know if its in my head or what. I really think its working.

[Fcastle357]

Chad...are you out there.....hopped back on yet?....

[kelkel]

Its weird kel, one minute i think its ok the next its hurting. Dont know if its in my head or what. I really think its working.

I know the feeling. Just rest and don't over do it. It'll pass.

[sawyer86]

Have you had the injection mate?

[kelkel]

Have you had the injection mate?

Many years ago in my shoulder.

[biggjd69]

Just got through with chest day

Bench press
2 feel sets
1 work sets

Probably shouldn't have done HIT with bench press didn't really feel anything

Incline Hammer Press
2 feel sets
1 work set
Felt this

Wide hammer press
2 feel sets
1 work set

Pectorial machine
3 work sets of 12 reps

Getting the HAng of HIT. Going to stay with this awhile before I start cycle. The gains I have made in the pic is just from regular lifting. I am 44

[sawyer86]

Did it work for you? Most of what i hear is that it doesnt work.

[sawyer86]

Bigg why is it you didnt feel anything on bench press?

[kelkel]

Did it work for you? Most of what i hear is that it doesnt work.

Yes, it's an anti-inflammatory agent and combined with rest will help. Sometimes it takes more than one shot.

[sawyer86]

I really hope so. Thd doc daid 2 weeks with no lifting then ease myself back into it.

[biggjd69]

Sawyer, I guess because I am use to doing more volume when benching. Just a learning curve I guess