**Marcus's HIT Dungeon**

[sawyer86]

When i started training like this i used to find it hard doing less but stick with it mate. Make sure you really use the feel sets to get fully warmed up and have a good stretch and on the working set you need to really make sure you go to true failure otherwise its pointless. Its hard going into this zone but once you master it you will no.

[marcus300]

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

It is hard to get use to this way of training when your use to volume training but what you got to remember is when your doing your working set DO NOT HOLD BACK go all out and go to true positive failure, if you felt you didn't work your chest right after your finished your bench press then you didn't truly take yourself to failure. Could you of done more weight on your working set? could you have done a couple of more reps if I was shouting at you to push one more rep out? if you could of to either of these questions then you didn't train hard enough and not to TRUE positive failure because once your at failure the jobs been done and without doubt you would know about it.

Keep on it and it will come,

[kelkel]

bigg, like the big man said, once you learn to push the edge of the envelope and beyond you'll look back and realize, damn, I wasted a lot of time and effort with old school theories. Keep at it.

Toy Story - Buzz Lightyear - To infinity and Beyond - YouTube

[Cuz]

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

my little ass is watching from the sidelines buddy lol. Mindset just sucks most days. Some days I feel normal and some days its like I don't even want to live without gear...anyway..i must push through.

Back from the gym tonight. Done back

PUlldowns

Reverse close grip
165x12 ...
180x12
220xfor about 8 I think lost count in the commotion..dropped to 180 for 6 or 7 grip gone failure

Barbell row
135x12
185x10
225x maybe 8 or 9 falure

rack pull
225x10
315x10
405 x around 8... lost count.

didn't push it to the limit tonight but kept strict form an worked on that squeeze. I have no doubts I can add a plate when I go back on and keep the same form. Nobody in the gym from what I observed was going to failure sets, just strolling through the motions...lol. Hams/calves tommor.

[Hazard]

my little ass is watching from the sidelines buddy lol. Mindset just sucks most days. Some days I feel normal and some days its like I don't even want to live without gear...anyway..i must push through.

Back from the gym tonight. Done back

PUlldowns

Reverse close grip
165x12 ...
180x12
220xfor about 8 I think lost count in the commotion..dropped to 180 for 6 or 7 grip gone failure

Barbell row
135x12
185x10
225x maybe 8 or 9 falure

rack pull
225x10
315x10
405 x around 8... lost count.

didn't push it to the limit tonight but kept strict form an worked on that squeeze. I have no doubts I can add a plate when I go back on and keep the same form. Nobody in the gym from what I observed was going to failure sets, just strolling through the motions...lol. Hams/calves tommor.

Coming of is tough..... You need to keep mentally strong. Just understand that you're giving your body a much needed break so you can get back to the grind for another round. How you spend that time off will set the tone for the future cycle. Work hard and stay focused and you'll be primed for success. Let go a bit and fall off the wagon and you're starting a slippery slope of depending on drugs for motivation.

I know you know this :-) just puttin it out there for everyone who reads the thread.

[kelkel]

Coming of is tough..... You need to keep mentally strong. Just understand that you're giving your body a much needed break so you can get back to the grind for another round. How you spend that time off will set the tone for the future cycle. Work hard and stay focused and you'll be primed for success. Let go a bit and fall off the wagon and you're starting a slippery slope of depending on drugs for motivation.

I know you know this :-) just puttin it out there for everyone who reads the thread.

Extremely well said Haz.

[Cuz]

Coming of is tough..... You need to keep mentally strong. Just understand that you're giving your body a much needed break so you can get back to the grind for another round. How you spend that time off will set the tone for the future cycle. Work hard and stay focused and you'll be primed for success. Let go a bit and fall off the wagon and you're starting a slippery slope of depending on drugs for motivation.

I know you know this :-) just puttin it out there for everyone who reads the thread.

Appreciate the words of wisdom bro, always good to hear your input.

[Cuz]

I said I wouldn't post any offcycle pics, well. I am. Fire me up guys, get me outta this hole im in. Tell me your thoughts. More size obviously but anything else on my arms.? No bashing! lol remember im a good 6'2 flat footed. Judging my what I just took, I actually think my chest is growing even though im loosing weight..(i don't know where its going) so im actually confident. chest for me is a lagging part and since I switched up my routine I think it responded.

Attachment 146679

[kelkel]

I said I wouldn't post any offcycle pics, well. I am. Fire me up guys, get me outta this hole im in. Tell me your thoughts. More size obviously but anything else on my arms.? No bashing! lol remember im a good 6'2 flat footed. Judging my what I just took, I actually think my chest is growing even though im loosing weight..(i don't know where its going) so im actually confident. chest for me is a lagging part and since I switched up my routine I think it responded.

Attachment 146679

What's the issue? Your arm looks great. Really good size, shape and balance. What more could you ask for!

[Igifuno]

Ummm... you sure you're off cycle dude?

Get your head out of your ass and be VERY happy with what you have right now. Only two ways to go chad.. up, or down. Up to you and I know you don't want to go down. Forearm/bicep/chest separation is solid chad.. S.. O.. L..I...D. Keep crushing it and you will be an absolute monster next cycle.

[kelkel]

Wanted to expand on one exercise I do frequently for legs: Static lunges in a smith machine

Now, most guys occasionally do lunges (or should,) just normally the dumbell type pacing back and forth or standing still. I, for one, look like a retard doing these. A drunk retard at that. I have to worry more about not falling over than anything else which makes the overall effort suffer. Plus it sucks carrying the dumbells around my messy dungeon. So, when you have the time, give these a try. I've spoken about them a long time ago but thought I'd bring them up again as I rarely see guys post that they do lunges. I do them at the end of a workout when fatigued.

Set up in your smith with the bar high on your traps.
You want to place your forward foot farther out than you would for a squat. The goal is to not have the knee extend over the foot during the motion.
Your back foot can be either stretched far back or kept a bit closer where your knee will bend to a 90 degree angle. You're choice. Experiment.
This is the position you stay in until all reps are done for this leg. Obviously repeat with the other leg, then rest.
No balance issues and the focus is intense on the leg being worked. You can fry quads, hams and glutes if done correctly.
I don't do RP or drops on these and tend toward higher reps.

Just wanted to share. Give them a try if you haven't and report back please. Great change of pace.

[Igifuno]

I do them with DBs. Never tried as you described. Will try these with my next keg sessions will report back.

Just ordered 4 sushi rolls. Getting late to go find a gym. The hotel I'm staying at has a nice one but not sure how heavy the weight goes.

[Cuz]

What's the issue? Your arm looks great. Really good size, shape and balance. What more could you ask for!

Attachment 146680


^^^this lol. I think Lee has some of the best arms that ever was. Being short limbed helped tremendously well also....unfortunately I don't fall In that cat. I hang the bar high probably out of reach im sure we all know but my theory if I keep pushing everyone else will think im doing good. And in bodybuilding you have to worry what others see...I mean you do.

[Cuz]

Wanted to expand on one exercise I do frequently for legs: Static lunges in a smith machine

Now, most guys occasionally do lunges (or should,) just normally the dumbell type pacing back and forth or standing still. I, for one, look like a retard doing these. A drunk retard at that. I have to worry more about not falling over than anything else which makes the overall effort suffer. Plus it sucks carrying the dumbells around my messy dungeon. So, when you have the time, give these a try. I've spoken about them a long time ago but thought I'd bring them up again as I rarely see guys post that they do lunges. I do them at the end of a workout when fatigued.

Set up in your smith with the bar high on your traps.
You want to place your forward foot farther out than you would for a squat. The goal is to not have the knee extend over the foot during the motion.
Your back foot can be either stretched far back or kept a bit closer where your knee will bend to a 90 degree angle. You're choice. Experiment.
This is the position you stay in until all reps are done for this leg. Obviously repeat with the other leg, then rest.
No balance issues and the focus is intense on the leg being worked. You can fry quads, hams and glutes if done correctly.
I don't do RP or drops on these and tend toward higher reps.

Just wanted to share. Give them a try if you haven't and report back please. Great change of pace.

Im gonna try em, seen a guy in there doing smiths like this the other day. Never have myself, and they need all the work they can get. We need some more vids.

[almostgone]

I gotta find a video of these Smith machine lunges. I also have too much stuff to trip over. I grasp the concept, it's the foot placement I'm unsure about.

[kelkel]

Attachment 146680


^^^this lol. I think Lee has some of the best arms that ever was. Being short limbed helped tremendously well also....unfortunately I don't fall In that cat. I hang the bar high probably out of reach im sure we all know but my theory if I keep pushing everyone else will think im doing good. And in bodybuilding you have to worry what others see...I mean you do.

You're taller so it's going to take longer to fill out, but when you do, look out. Patience, drive and determination will get you there, and you already possess all of those attributes.

[kelkel]

I gotta find a video of these Smith machine lunges. I also have too much stuff to trip over. I grasp the concept, it's the foot placement I'm unsure about.

Just simply start in the stretched or open position. In other-words you're not repeatedly stepping into anything. Your legs are already scissored open and at this point all you do is go down and up till you pass out.

Another thought for starting is as if you've already stepped forward on a normal lunge, but you haven't dropped down yet....find that position and don't move until that leg is done. Then do the other.

Make sense?

[almostgone]

Ahhh, gotcha! Flex front knee as rear knee dips....ought to be able to burn out doing them.that way. Plus there's nothing to set down...just rack it. Sweet!
Thanks, Kelkel.

[kelkel]

Ahhh, gotcha! Flex front knee as rear knee dips....ought to be able to burn out doing them.that way.
Thanks, Kelkel.

Like a one leg squat with the other leg back.

[Cuz]

You're taller so it's going to take longer to fill out, but when you do, look out. Patience, drive and determination will get you there, and you already possess all of those attributes.

well. I don't know about the patience thing but im working on it brother lol.

[almostgone]

Like a one leg squat with the other leg back.

Thank you, sir! Adding that into the mix next week!!

[Igifuno]

Like this, correct?

[Igifuno]

Or are we talking like this?:

[AD]

^^^ looks the same to me, except the second guy forgot to add the plates

[Igifuno]

Looks to me like the 2nd guy's back leg is farther out behind him..

[Igifuno]

Lookin lean in that avy AD..

[AD]

Lookin lean in that avy AD..

"lean" is just a nice word for scrawny. lol. don't worry, i'm getting there.

[kelkel]

Either one works. Just depends on how much stretch you want in your back leg. I prefer stretched. Experiment and see. Note the knee is not going out over the foot.

[Cuz]

I don't think the foot needs to go that far out does it? keep the knee over the foot right?

[Igifuno]

"lean" is just a nice word for scrawny. lol. don't worry, i'm getting there.

No sir, didn't mean it like that.. Lean is good man. Lean waist wide back solid shoulders..

[Fcastle357]

my little ass is watching from the sidelines buddy lol. Mindset just sucks most days. Some days I feel normal and some days its like I don't even want to live without gear...anyway..i must push through.

Back from the gym tonight. Done back

PUlldowns

Reverse close grip
165x12 ...
180x12
220xfor about 8 I think lost count in the commotion..dropped to 180 for 6 or 7 grip gone failure

Barbell row
135x12
185x10
225x maybe 8 or 9 falure

rack pull
225x10
315x10
405 x around 8... lost count.

didn't push it to the limit tonight but kept strict form an worked on that squeeze. I have no doubts I can add a plate when I go back on and keep the same form. Nobody in the gym from what I observed was going to failure sets, just strolling through the motions...lol. Hams/calves tommor.

Lol little ass. I feel the same. It's hard to watch from the sides while others continue but it's part of the game. Three weeks ago I was an emotional wreck. Feel much better now. Great support here. Your pic looks awesome. It's hard not to want to be like superman but we have to be Clark sometimes.

[Igifuno]

Yup.. we were just talking about that weren't we chad? Can't be on all the time. My turn coming up here in a few weeks

Glad you're feeling better Castle.

[AD]

No sir, didn't mean it like that.. Lean is good man. Lean waist wide back solid shoulders..

Don't worry about it mate . I'm working on my mental strength. Fire me up whenever I call myself scrawny lol.

[Igifuno]

Definitely are not scrawny man. I'm looking forward to seeing all of our progress in a year from now.

[kronik420]

shoulders/biceps

seated db shoulder press
2 warm up, 1 working
62x8 62x3

Arnold presses
1 working
57x4 48x3

db side laterals
1 working
31x8 +3 half reps

single arm side lateral cable low pulley
1 working set
16x6 +3 half reps

db rear delt reverse flys
1 working set
40x8 40x4

db alternating curls
1 warm up, 1 working set
40x5 31x4

bb curls
1 working set
66x7 +2 negetives

concentration curls
1 working set
31x5 +2 forced +2 negetives



was a good workout, gym was almost empty at 1pm.. weighing in at around 220 lbs.. legs tomorrow yay

[Igifuno]

Solid kronik. Get some good rest and fuel up. Legs next!

[NotTheSame]

Hey guy's I've been reading a little bit of this thread and notice you guy's are mostly training the same way. Gonna start trying this method of feel sets and working sets. I already try and implement beyond failure techniques ( drop sets /rest pause etc) but probably not as intense as i could.
Just wondering besides the way you attack your working sets what other differences do you implement in your HIT training style that differs from your "average" training method? I.e do you have shorter breaks between sets and stuff like that?

[NotTheSame]

edit - double post. Not sure how to delete

[marcus300]

my little ass is watching from the sidelines buddy lol. Mindset just sucks most days. Some days I feel normal and some days its like I don't even want to live without gear...anyway..i must push through.
.

Its not easy Chad and I've ignored the consequences many times when I was younger and I just went straight back on to early until the almighty crash. You need to get your head round you need to rest the body and pet it normalize itself otherwise your just going to raise the risk of sides. This is were many just let things go like diet and training and the end result will be loss of muscle size because we all think if we are not on cycle its a waste of time but trust me it isn't. Its a vital time for keeping the diet strict and training to your max, the mental side of things is tough and I've fallen many times but you will reap better and bigger results if you rest your body from the influx of all those hormones. I know I preach it all the time but use this time to prime the body for the next cycle don't waste it, use it to your advantage

[marcus300]

I said I wouldn't post any offcycle pics, well. I am. Fire me up guys, get me outta this hole im in. Tell me your thoughts. More size obviously but anything else on my arms.? No bashing! lol remember im a good 6'2 flat footed. Judging my what I just took, I actually think my chest is growing even though im loosing weight..(i don't know where its going) so im actually confident. chest for me is a lagging part and since I switched up my routine I think it responded.

Attachment 146679

Excellent size and shape, good delt tie in, lat spread out and the outer chest hanging over. Whats your problem???? I know what it is you think because your not on gear you look skinny and small, when you look in the mirror you look different off cycle??? that's it isn't it......well we all feel like that and its in our minds.