**Marcus's HIT Dungeon**

[RipOwens]

Ready for chest tonight.

[Cuz]

chest went alright. really gassed and.was just completely out of.energy after my next movement. incline was strong....after that it.was.all down hill....strength is.fading

[kelkel]

Back went well today. By the time I got to the dungeon my back felt fatigued as my office chair SUCKS and I slouch a bit. It came around though after warming up:

Heavy bent over rows: One set with RP and drop. Back is getting stronger and thicker I think.
Low cable rows: Max weight + 100lbs. One straight set, minute rest then another with a drop.
Front pulldowns: Two sets, last with drop. Strict on these. Always strict. Focus.
Shrugs: Heavy. Always. One set with RP then drop.

Shoulders:

Front presses on smith: One set Heavy with RP and drop
Side raises: One straight set. One with double drop
Incline bent raises: Two slow, straight sets. Small muscle, gotta control it and not swing through it
Dumbell one arm upright's: One set very slow. Fried.

Feeling it now hours later. Definitely making progress with my back. Strength going up as well.

[Hazard]

Back went well today. By the time I got to the dungeon my back felt fatigued as my office chair SUCKS and I slouch a bit. It came around though after warming up:

Heavy bent over rows: One set with RP and drop. Back is getting stronger and thicker I think.
Low cable rows: Max weight + 100lbs. One straight set, minute rest then another with a drop.
Front pulldowns: Two sets, last with drop. Strict on these. Always strict. Focus.
Shrugs: Heavy. Always. One set with RP then drop.

Shoulders:

Front presses on smith: One set Heavy with RP and drop
Side raises: One straight set. One with double drop
Incline bent raises: Two slow, straight sets. Small muscle, gotta control it and not swing through it
Dumbell one arm upright's: One set very slow. Fried.

Feeling it now hours later. Definitely making progress with my back. Strength going up as well.

Kel what weight do u use for bent rows?

[RipOwens]

chest went alright. really gassed and.was just completely out of.energy after my next movement. incline was strong....after that it.was.all down hill....strength is.fading

Same here

[Igifuno]

Well needed rest day today. Ate like a champ all day long. Looking forward to getting in there tomorrow tbol free an hopefully a relief to the pumps.

Back tris tomorrow. I hope I dream about it tonight.

[Cuz]

im sure you will man. lookin like a house in that av

[Igifuno]

im sure you will man. lookin like a house in that av

Thx man. Seem to be hovering around 205-210. Trying to surpass it but without gaining too much bf.. This may be my limit on this cycle which is fine.

[Java Man]

I have back and shoulders in an hour or so and I can't wait. There are times I'll get done a set that went just perfect and I feel so good I'll just let out a yell. No one else is around so wtf. So much adrenalin is flowing that the yell just seems natural. Then it's back to pacing until it's time to attack my next set. It's such an internal drive to always do more weight or more reps and to continually up the intensity and eliminate all weaknesses. Probably why training partners were always hard to find back in my gym days. They were just so locked into "normal" intensity and styles of training that after a while go stagnant. It's why they look the same year after year. Fvck that.

Sorry for the short rant.

Rant away man. I like rants. I've been known to go on one occasionally. Ok, often

I'm omw to the chiro. Had to reschedule yesterday. I hope he can fix this shit

How did it go?

Just got through eating a late breakfast consisting of turkey bacon , grits, and 8 eggs. Now it's on to legs and I know I will be bringing all this back up. Straight sets today

Lmao dude. When are you going to learn to eat AFTER legs

[Java Man]

Got 2 days in this week. Time is not on my side. Made the decesion to jump into the deep end with the big boys. First Expo in Myrtle Beach end of next month. Most people plan a year out. We are doing it in a month. Displays demos marketing all having to be made before we get there. Work outs will be sporadic at best till February. I'll post when I get a minute or two. Keep kicking ass guys.

family first, and ot takes money to provide for a.family so money first for family... Do what you have to and sneak training in whenever possible. We'll be here but you'll be missed so get it done!

[Java Man]

chest went alright. really gassed and.was just completely out of.energy after my next movement. incline was strong....after that it.was.all down hill....strength is.fading

Are you still stronger than you were before you started your last cycle?

[Java Man]

Drinking pwo mix, soon I'll be tearing the gym apart. primordial howling is on the agenda. I'm going to see if I can make the skin split open on my arms

[Igifuno]

Drinking pwo mix, soon I'll be tearing the gym apart. primordial howling is on the agenda. I'm going to see if I can make the skin split open on my arms

split it wide java.. split it wide.

[Java Man]

Wtf? I did.not place that emote in my post! Lol.whatever! Still gonna rip skin!

[Igifuno]

There's nothing wrong with the wave java

[Hazard]

I've been watching the NYBB Blue channel on youtube. I really enjoy the videos.... It puts a personal touch on bodybuilding. It's a must watch for everyone...... Check out their other vids too

http://youtu.be/WdVyv6ABbRE

[Java Man]

Utterly destroyed both halves of my arms. I've been home for 30min and still pumped to hell. I didn't bleed but I swear it felt like the.skin was too thin to hold it in. measured when I hit home @ 17.75". 18 just around the bend.
They still hurt bad. I think I need a hot shower and a woman to massage them.

Warm up, 50 reps each:
Straight bench, 135lb

Just the bar:
Straight bar curls
Straight bar hammer curls
Straight bar skull crushers
rope pushdowns

Got a good pump now but not fatigued yet. Just blood flowing.
Preacher curls, curly bar
1 feeler
2 working, triple drop.set with rp's
Used 10x10lb, 5 per side. Dropped 1 each side, continued, dropped 1each again, continued. Dropped 1 each, continued.
Rested and dropped down to 1x10 each side. I could only rep that about 6 times but pushed through the pain and brain for 4 more plus a few half reps.

Flexed and held it both biceps for 30 seconds. I'm literally on fire now but I've just begun. Its 55°f in the gym but I'm sweating. heaters are for mortals...

Incline curls, DB
Haz concentration curls to opposite shoulder
Low cable concentration curls
used drops, rp, negatives and forced reps on all. My arms feel unbalanced. biceps are engorged and quivering from repeatedly being pushed beyond failure but triceps are still unworked. Must remedy that.

Close grip bench
2 feelers
2 working: 235 x 8, drop 185 x 6, rp, 2 more, rp 1 more. Rest. Repeat

V bar pushdown
1 feeler, 2 working.
(Stack -2) x 6.5, drop, x6, drop, x6, pain n brain told to stuff it, did 3 more

really.sore. Arms look ridiculous and feel like they might burst.

Single arm stirrup pushdowns,.over and under, 2 sets each

Finished with as many reps as I could get with a straight bar, the same pattern as.my.warm up. Got much less than 50. Lol. Total.failure achieved. I threw up.some bile but bit it back. That was my cue to leave

Time to go home and EAT.
50min.

Best arm session I've had in weeks.

[Java Man]

There's nothing wrong with the wave java

Haha I know but I didn't put it there. That's why I said wtf. Its ok, just don't know how it got there. Maybe my phone did a typo that means 'show the wave' emote lol. Its ok. I guess I was.subconsciously really excited about the pain I was about to inflict

[almostgone]

That's a lot of work in 50 minutes, Java!

[Igifuno]

Yes very nice. Sounds like pain is the theme here. I can't be left out. Time to crush back/tris t - 1 hour.

[RipOwens]

Utterly destroyed both halves of my arms. I've been home for 30min and still pumped to hell. I didn't bleed but I swear it felt like the.skin was too thin to hold it in. measured when I hit home @ 17.75". 18 just around the bend. They still hurt bad. I think I need a hot shower and a woman to massage them. Warm up, 50 reps each: Straight bench, 135lb Just the bar: Straight bar curls Straight bar hammer curls Straight bar skull crushers rope pushdowns Got a good pump now but not fatigued yet. Just blood flowing. Preacher curls, curly bar 1 feeler 2 working, triple drop.set with rp's Used 10x10lb, 5 per side. Dropped 1 each side, continued, dropped 1each again, continued. Dropped 1 each, continued. Rested and dropped down to 1x10 each side. I could only rep that about 6 times but pushed through the pain and brain for 4 more plus a few half reps. Flexed and held it both biceps for 30 seconds. I'm literally on fire now but I've just begun. Its 55°f in the gym but I'm sweating. heaters are for mortals... Incline curls, DB Haz concentration curls to opposite shoulder Low cable concentration curls used drops, rp, negatives and forced reps on all. My arms feel unbalanced. biceps are engorged and quivering from repeatedly being pushed beyond failure but triceps are still unworked. Must remedy that. Close grip bench 2 feelers 2 working: 235 x 8, drop 185 x 6, rp, 2 more, rp 1 more. Rest. Repeat V bar pushdown 1 feeler, 2 working. (Stack -2) x 6.5, drop, x6, drop, x6, pain n brain told to stuff it, did 3 more really.sore. Arms look ridiculous and feel like they might burst. Single arm stirrup pushdowns,.over and under, 2 sets each Finished with as many reps as I could get with a straight bar, the same pattern as.my.warm up. Got much less than 50. Lol. Total.failure achieved. I threw up.some bile but bit it back. That was my cue to leave Time to go home and EAT. 50min. Best arm session I've had in weeks.

Wow x2! Nicely done java!!

[marcus300]

Busgt at the moment. Away with ladyy I'm a farmhouse with a hot tub. Great fun. So will be back in force soon

[Hazard]

Busgt at the moment. Away with ladyy I'm a farmhouse with a hot tub. Great fun. So will be back in force soon

Enjoy..... Ill be shoveling snow

[Igifuno]

Busgt at the moment. Away with ladyy I'm a farmhouse with a hot tub. Great fun. So will be back in force soon

Have a good time marcus.

[Cuz]

java I really dont know. still strong on the opener but strength faded.fast. coulkd be due to this cold I have body feels a little weak. im just going about three days.a.week now. no longer can go long time in the gym. stamina just aint there. ill just be glad when I can bounce back and go full blast again I needed a mental amd physical break.

[Igifuno]

java I really dont know. still strong on the opener but strength faded.fast. coulkd be due to this cold I have body feels a little weak. im just going about three days.a.week now. no longer can go long time in the gym. stamina just aint there. ill just be glad when I can bounce back and go full blast again I needed a mental amd physical break.

Chad you're done with PCT right? Are you going to get bloodwork in a few weeks?

[Cuz]

I need to find a new doctor before I do

[kelkel]

Kel what weight do u use for bent rows?

Don't really like to post the weight thing. Did that with legs before and I know some people probably say that's BS! I'll pm you.

[Hazard]

Don't really like to post the weight thing. Did that with legs before and I know some people probably say that's BS! I'll pm you.

Lol well from the looks of it u can't squat more than 225..... Jus sayin :-p

[kelkel]

Lol well from the looks of it u can't squat more than 225..... Jus sayin :-p

Yep, killing me too. Giggle's kicking my ars....

[Hazard]

My first day back with heavy weight on legs was brutal. Had that soreness again but it felt good and my knee isn't aching. I'm Definately going to wrap them up and continue. Even of my knee falls off I'm going to compete this yeat

[Back In Black]

I just shifted my training from training each body part twice a week (half a body part one session, the other half later in the week) which enabled me to move more weight certainly but never gave me that fully fatigued feeling even though it was HiT style.

This week, despite being a little under the weather, I have reverted to fully hitting a body part only one per week. I've had some serious post workout discomfort and have had an itch in my right upper pec all day today. All this despite moving less overall weight for that body part.

Yesterday's chest workout, working sets only

Incline dumbell press
1 straight set
1 double drop set

Flat dumbell press
1 straight set
1 double drop

Incline flyes
1 straight set

5 sets and I'm seriously considering dropping that flat straight set in future and doing only 4 sets max.

People look at me funny only doing a few sets. Losers

[Back In Black]

My first day back with heavy weight on legs was brutal. Had that soreness again but it felt good and my knee isn't aching. I'm Definately going to wrap them up and continue. Even of my knee falls off I'm going to compete this yeat

Who kneeds knees anyway!

[kelkel]

I just shifted my training from training each body part twice a week (half a body part one session, the other half later in the week) which enabled me to move more weight certainly but never gave me that fully fatigued feeling even though it was HiT style.

This week, despite being a little under the weather, I have reverted to fully hitting a body part only one per week. I've had some serious post workout discomfort and have had an itch in my right upper pec all day today. All this despite moving less overall weight for that body part.

Yesterday's chest workout, working sets only

Incline dumbell press
1 straight set
1 double drop set

Flat dumbell press
1 straight set
1 double drop

Incline flyes
1 straight set

5 sets and I'm seriously considering dropping that flat straight set in future and doing only 4 sets max.

People look at me funny only doing a few sets. Losers

I think it looks good. It's a great way to transition into the "one set" only style. But there's nothing wrong at all with the above. I will do that frequently, it just depends on how I feel. I usually make that decision during the set.

[Back In Black]

I think it looks good. It's a great way to transition into the "one set" only style. But there's nothing wrong at all with the above. I will do that frequently, it just depends on how I feel. I usually make that decision during the set.

Yeah, I'm still a bit dubious about the one set approach but only a bit Reason I'm thinking of dropping that set is because my weight drops 5% and reps drop from the incline and then drops another 5% on the drop set. I feel I should be at least as strong on the flat.

Have to say though, my chest hasn't been this sore in a loooooooong time.

[Hazard]

Yeah, I'm still a bit dubious about the one set approach but only a bit Reason I'm thinking of dropping that set is because my weight drops 5% and reps drop from the incline and then drops another 5% on the drop set. I feel I should be at least as strong on the flat.

Have to say though, my chest hasn't been this sore in a loooooooong time.

That's what counts! If you feel it and you know you made a difference.

That's been the biggest difference for me. I'm using more mind/muscle connection and I'm leaving the gym SPENT

[Igifuno]

Have to say though, my chest hasn't been this sore in a loooooooong time.

There ya go.

BIB what did you mean in your previous post when you said you were doing 1/2 a body part twice a week?

[Java Man]

That's a lot of work in 50 minutes, Java!

If I'm not panting, I keep going without rest. Rest usually consists of the time it takes to add/strip weights or move from one station to another. I don't want to reach failure due to lack of oxygen but barring that, failure is the name of the game. How much weight I can use isn't what I'm focused on.

I think that is why we need a feeler set for each new movement, to gauge where the muscle is at that moment. What I did last time I trained triceps is important to a degree since it provides a reference point but my last session wouldn't have been exactly like the current one due to rotation of exercises and other variables so I don't pay a lot of attention to it. If I can breathe normally and a 20lb weight feels really heavy and gets the job done, that's my working weight.

IDK if that follows the HIT philosophy precisely but my take on it is total volume in shortest time to produce absolute failure = adaptation (growth). Rest allows the muscle to recuperate, which just means it will take longer to hit failure on my next set. That seems to me to be counterproductive. Recuperation happens when I get home. No time for that in the gym.

50min is longer than I usually spend in there. 35-40min is usually enough.

[Java Man]

Busgt at the moment. Away with ladyy I'm a farmhouse with a hot tub. Great fun. So will be back in force soon

You are about that big, lol.have fun

[Back In Black]

There ya go.

BIB what did you mean in your previous post when you said you were doing 1/2 a body part twice a week?

I'd do upper chest one day then flat work a few days later.
Back thickness one workout and width another
Delt compound one workout and isolation another
Calve, tri's and bi's would get different exercises on each of the 2 days I trained them too.

I liked it and I definitely think it had some benefit, moved more weight for sure.

Only quads and hams were getting trained fully in the same workout.