**Marcus's HIT Dungeon**

[lovbyts]

Mornin chief

Yesterday's back workout

Wide pull downs
Cable chins
Kneeling narrow pull downs
Seated wide rows

Biceps

Ez bar curls
DB hammer curls

All done in your style
Warm up
2 x feel sets
1 x working set to fail forced and negs
Drop sets

The out come was skin tighter than a Scotsmans wallet and quivering like someone in your cellar
:-)

Lovin it

Yeah yeah that's all good and well but we want to hear about the latest injection fubar. lol
I'm still digging the AV.

[marcus300]

Mornin chief

Yesterday's back workout

Wide pull downs
Cable chins
Kneeling narrow pull downs
Seated wide rows

Biceps

Ez bar curls
DB hammer curls

All done in your style
Warm up
2 x feel sets
1 x working set to fail forced and negs
Drop sets

The out come was skin tighter than a Scotsmans wallet and quivering like someone in your cellar
:-)

Lovin it

Looking good and sounds like you had a good one. Stick some bent over rowing or one arm dumbell rowing for back and also stick some preacher in with biceps mate..... go with either forced and negs or drops..

Well done

[milky01623]

Thanx biggun :-)

Today done chest and tri

Incline press like independant hammer machine
Upright seated incline press
Chest rotator machine
Pec dec

Seated tri dips
V bar press

Again everything done to fail with drop sets and negatives

My upper chest and tri are soooooooo pumped
Wow :-)

[lovbyts]

Mornin chief

Yesterday's back workout

Wide pull downs
Cable chins
Kneeling narrow pull downs
Seated wide rows

Biceps

Ez bar curls
DB hammer curls

All done in your style
Warm up
2 x feel sets
1 x working set to fail forced and negs
Drop sets

The out come was skin tighter than a Scotsmans wallet and quivering like someone in your cellar
:-)

Lovin it

I think you are missing a couple sets. I did curls tonight and mine was like this.

Seated barbell curls 2 warm up sets 2 x 20 reps
2 working sets- 6 reps +2 forced

Incline dumbbell curls 2 working sets - 8 reps + 2 forced

Hammer curls 3 straight sets 14,12,10

Preacher curls, 2 working sets 8 reps + 2 forced

I cant do negatives since I work out alone.

[milky01623]

I think you are missing a couple sets. I did curls tonight and mine was like this.

Seated barbell curls 2 warm up sets 2 x 20 reps
2 working sets- 6 reps +2 forced

Incline dumbbell curls 2 working sets - 8 reps + 2 forced

Hammer curls 3 straight sets 14,12,10

Preacher curls, 2 working sets 8 reps + 2 forced

I cant do negatives since I work out alone.

Dude in all honesty and truth once I had done my back I literally had nothing left in the tank so I forced myself to do the 2 exercises just to get my biceps pumped :-)

Maybe next time I'll manage more lol

[faither]

Dude in all honesty and truth once I had done my back I literally had nothing left in the tank so I forced myself to do the 2 exercises just to get my biceps pumped :-)

Maybe next time I'll manage more lol

Is there a reason for doing biceps with your back as back is all pulling using your biceps as well ?i do biceps with chest .just curious I know your biceps will be preexhausted.

[milky01623]

Is there a reason for doing biceps with your back as back is all pulling using your biceps as well ?i do biceps with chest .just curious I know your biceps will be preexhausted.

Very good question lol
The problem I have is that I only get 3 days to train fri,sat & Sunday so as u can imagine its all very intense and with help and advice from the big man I'm now understanding how to get the best results but in answer to your question none other than I thought they might respond better as like you say they're already pumped so a little more aggravating them may make them grow but I am open to ideas so please give your input as I will take it on board but like I say I'm experimenting what is the best groups to train and when
Please I need all the help and info I can get to train in a manner that helps me grow :-)

[lovbyts]

Dude in all honesty and truth once I had done my back I literally had nothing left in the tank so I forced myself to do the 2 exercises just to get my biceps pumped :-)

Maybe next time I'll manage more lol

Ahhh I get you. I typically do 1 body part a day. Most of the time I have a bad habit of over training. I usually do 2x what I wrote above but im trying to tone it down.

[Buster Brown]

Dude in all honesty and truth once I had done my back I literally had nothing left in the tank so I forced myself to do the 2 exercises just to get my biceps pumped :-)

Maybe next time I'll manage more lol

I've run into that especially when doing HIT training. I had to switch my bicep day (do it with shoulders now) because I couldn't get a third exercise in after doing back. Now I do back and traps (sometimes rear delts) so that I can do Bi's after shoulders.

[marcus300]

Thanx biggun :-)

Today done chest and tri

Incline press like independant hammer machine
Upright seated incline press
Chest rotator machine
Pec dec

Seated tri dips
V bar press

Again everything done to fail with drop sets and negatives

My upper chest and tri are soooooooo pumped
Wow :-)

either do forced and negs or dropsets but not both my friend, well done

[marcus300]

Is there a reason for doing biceps with your back as back is all pulling using your biceps as well ?i do biceps with chest .just curious I know your biceps will be preexhausted.

exactly why if your going to do a minor muscle group with a major (back) you should couple it with bicep, if your doing hit training and your going that hard and intense your bicep are already pre-exhausted so you might aswell throw them in. dont want to be doing back with also stimulate biceps then hitting biceps on another day, they will never recover or grow so. with chest your better doing triceps because of the same reason. h to their own but when you do this kind of training correctly its hard to do the whole body twice per week, once is enough

[faither]

exactly why if your going to do a minor muscle group with a major (back) you should couple it with bicep, if your doing hit training and your going that hard and intense your bicep are already pre-exhausted so you might aswell throw them in. dont want to be doing back with also stimulate biceps then hitting biceps on another day, they will never recover or grow so. with chest your better doing triceps because of the same reason. h to their own but when you do this kind of training correctly its hard to do the whole body twice per week, once is enough

Thanks Marcus I get your thinking behind that . I'm going to do chest tomorrow going to give it a try with triceps . Suppose you won't have to go as heavy on the triceps since they have done work with chest ?

[marcus300]

Thanks Marcus I get your thinking behind that . I'm going to do chest tomorrow going to give it a try with triceps . Suppose you won't have to go as heavy on the triceps since they have done work with chest ?

They will already be warmed up and pre exhausted indirectly so if i do a major muscle group with a minor I always do back with bi's and chest or delts with tri's

[gearbox]

Definitely agree with marcus! I usually only do one drop set cause tris are tired after chest or bis are after back so I do a bi tri day once a week.

[MR-FQ320]

Marcus : when we talk about back thickness and width, we are referring to the traps and the lats respectively right ?

[faither]

Definitely agree with marcus! I usually only do one drop set cause tris are tired after chest or bis are after back so I do a bi tri day once a week.

Gearbox what split do you do ? Sounds good Idea to have separate arms day where do you fit it in your splt ?

[gearbox]

Since I started your HIT.
I do
Back/one set bis.
Chest one set tries
Rest
Legs/shoulders
Rest
Arms
Rest repeat.
It changes a little each week. Sometimes I do shoulders
with arms or which day or of chest legs. Depends how lower back feels from dead lifts and rc feel from chest or shoulders. Just the minor aches and pains from trying to lift heavy with form

[faither]

Since I started your HIT.
I do
Back/one set bis.
Chest one set tries
Rest
Legs/shoulders
Rest
Arms
Rest repeat.
It changes a little each week. Sometimes I do shoulders
with arms or which day or of chest legs. Depends how lower back feels from dead lifts and rc feel from chest or shoulders. Just the minor aches and pains from trying to lift heavy with form

I got you gearbox sounds sweet . "Minor aches and pains "wish mine were but you can't beat Father Time lol. happy lifting sir.

[marcus300]

Marcus : when we talk about back thickness and width, we are referring to the traps and the lats respectively right ?

The thicknesss of your lower,middle and upper back area. When I do back my main focus is on either width or thickness for me it works better and my back has responded

[marcus300]

Gearbox what split do you do ? Sounds good Idea to have separate arms day where do you fit it in your splt ?

I do my arms on a serperate day, bi's,tri's and forearms

[milky01623]

Mental note

Don't let the doc administer my nebido in future let the nurse fvck I'm in agony 5 secs and its all in

[marcus300]

Mental note

Don't let the doc administer my nebido in future let the nurse fvck I'm in agony 5 secs and its all in

I just pick up the prescription and do it myself never had anyone do it for me

[AD]

Mental note

Don't let the doc administer my nebido in future let the nurse fvck I'm in agony 5 secs and its all in

are you sure it wasn't water!?!? 5sec??!! or was he using 18G pin?

[Back In Black]

Mental note

Don't let the doc administer my nebido in future let the nurse fvck I'm in agony 5 secs and its all in

My God man, even when somebody else does it for you it's comedy, ha ha ha ha ha ha ha

[milky01623]

I swear on my kids lives this is what happend

Went last Friday for the injection I get there no nurse but the dr will do it I enter the room and on the table is 4 1ml amps lined up I think wtf she then asks do these look right to you I pick 1 up it says on it 250mg sustanon so I say miso then she writes a script for neb to be done today
I get there with the neb she then gets a 21g 1.5 and 5ml syringe starts to draw it up,she then changes to a 23g 1" as it doesn't draw up very well she then starts to get stressed as she can't draw it into the barrel so changes again to a harpoon 18g 2" eventually gets it in the barrel and fires it in my r glute in under 5 secs no shyte

This can only happen to me!!!!!!
Lovbytes will enjoy this lol :-)

[AD]

I swear on my kids lives this is what happend

Went last Friday for the injection I get there no nurse but the dr will do it I enter the room and on the table is 4 1ml amps lined up I think wtf she then asks do these look right to you I pick 1 up it says on it 250mg sustanon so I say miso then she writes a script for neb to be done today
I get there with the neb she then gets a 21g 1.5 and 5ml syringe starts to draw it up,she then changes to a 23g 1" as it doesn't draw up very well she then starts to get stressed as she can't draw it into the barrel so changes again to a harpoon 18g 2" eventually gets it in the barrel and fires it in my r glute in under 5 secs no shyte

This can only happen to me!!!!!!
Lovbytes will enjoy this lol :-)

i think the doc was on a coffee break. that must have been the cleaning attendant stepping in.

[Dpyle]

I swear on my kids lives this is what happend

Went last Friday for the injection I get there no nurse but the dr will do it I enter the room and on the table is 4 1ml amps lined up I think wtf she then asks do these look right to you I pick 1 up it says on it 250mg sustanon so I say miso then she writes a script for neb to be done today
I get there with the neb she then gets a 21g 1.5 and 5ml syringe starts to draw it up,she then changes to a 23g 1" as it doesn't draw up very well she then starts to get stressed as she can't draw it into the barrel so changes again to a harpoon 18g 2" eventually gets it in the barrel and fires it in my r glute in under 5 secs no shyte

This can only happen to me!!!!!!
Lovbytes will enjoy this lol :-)

Milky do it yourself if they will give you the option. I had this problem when I started my TRT. I had to go in every week to get my shot of cyp, and the nurses would fire away and leave me bruised and sore for days. Hell one of them actually fired the injection off in my love handle one time, and I didn't realize it till it bruised up and I could see where she stuck me. As soon as I got the option to self inject I jumped on it and have no bruising or pain after each injection.

[Dpyle]

I just have to say that this is the only way to train! I've always tried to train as close to the HIT style as I could without a training partner, but even with higher volume and pushing every set to failure I would still leave the gym feeling like I could have done more.

I picked up a training partner last week, which allowed me to get the forced reps and negatives I had been missing out on. With that being said, I felt every session for days after with only half the volume of previous sessions.

[marcus300]

I just have to say that this is the only way to train! I've always tried to train as close to the HIT style as I could without a training partner, but even with higher volume and pushing every set to failure I would still leave the gym feeling like I could have done more.

I picked up a training partner last week, which allowed me to get the forced reps and negatives I had been missing out on. With that being said, I felt every session for days after with only half the volume of previous sessions.

Exactly,now watch how much more you will grow.

best of luck

[Dpyle]

Thanks Marcus, my goal is to hit my first NPC show in august just light enough to make the lightweight class. I have a log running over in the competitive BB forum that shows where I started when I became a member here and ends with my final shots from the bulk classic. Any critique or advice would be much appreciated.

[Capebuffalo]

I swear on my kids lives this is what happend

Went last Friday for the injection I get there no nurse but the dr will do it I enter the room and on the table is 4 1ml amps lined up I think wtf she then asks do these look right to you I pick 1 up it says on it 250mg sustanon so I say miso then she writes a script for neb to be done today
I get there with the neb she then gets a 21g 1.5 and 5ml syringe starts to draw it up,she then changes to a 23g 1" as it doesn't draw up very well she then starts to get stressed as she can't draw it into the barrel so changes again to a harpoon 18g 2" eventually gets it in the barrel and fires it in my r glute in under 5 secs no shyte

This can only happen to me!!!!!!
Lovbytes will enjoy this lol :-)

Damn I love ya China. Only you.

[milky01623]

Damn I love ya China. Only you.

You got it cape lol
But on a brighter note I trained like an out of control train this weekend lol

[Capebuffalo]

Marcus. Today I did

Dumbbell incline presses
1 feel set 70 lbs
1 set 90 lbs x 9
1 set 100 lbs x 6

Smith incline
225 x 10
225 x 7 with 2 drop sets

Hammer Strength
225 x 7
225 x 6 with 2 drop sets.

Cable cross overs
1 drop set
80-60-40-20

How would you tweak this for better results?

[baseline_9]

Marcus. Today I did

Dumbbell incline presses
1 feel set 70 lbs
1 set 90 lbs x 9
1 set 100 lbs x 6

Smith incline
225 x 10
225 x 7 with 2 drop sets

Hammer Strength
225 x 7
225 x 6 with 2 drop sets.

Cable cross overs
1 drop set
80-60-40-20

How would you tweak this for better results?

Personally I'd stick with one incline movement since doing 2 pretty much makes the second redundant... Especially with HIT type training...

I'd swap ur incline smith machine for a decline movement... Decline DB recruits more muscle fivers than any other chest movement...


Interested to see what the big man has to say

[Capebuffalo]

Personally I'd stick with one incline movement since doing 2 pretty much makes the second redundant... Especially with HIT type training...

I'd swap ur incline smith machine for a decline movement... Decline DB recruits more muscle fivers than any other chest movement...

Interested to see what the big man has to say

Due to shoulder issues incline is the only chest movements I can do with out extreme pain for a week and the Chiro having to putting it back in place. Which is quite painful itself.

[marcus300]

Marcus. Today I did

Dumbbell incline presses
1 feel set 70 lbs
1 set 90 lbs x 9
1 set 100 lbs x 6

Smith incline
225 x 10
225 x 7 with 2 drop sets

Hammer Strength
225 x 7
225 x 6 with 2 drop sets.

Cable cross overs
1 drop set
80-60-40-20

How would you tweak this for better results?

Base in correct, stick with one power incline movement if you would of gone all on the incline db press you wont have anything left for the smith machine, so dont leave anything in the tank when doing your incline db press go all out and include forced and negs or drops, the only other incline movement I would of done is flyes straight after the press, then moved onto your hammer and cables but using the same principle forced and negs or drops.

[Capebuffalo]

Base in correct, stick with one power incline movement if you would of gone all on the incline db press you wont have anything left for the smith machine, so dont leave anything in the tank when doing your incline db press go all out and include forced and negs or drops, the only other incline movement I would of done is flyes straight after the press, then moved onto your hammer and cables but using the same principle forced and negs or drops.

Thank you Marcus and Base.

[baseline_9]

Thank you Marcus and Base.

If shoulder issues prevent you doing a movement then why not just add incline flys as Marcus says or just drop the exercise all together...

3 movements is plenty to fully stimulate chest... Just look at its function... It's very basic...

DB incline
Hammer Press (flat ???)
Cable cross overs

Those 3 movements pretty much stimulate the whole chest fully...

Maybe just add an additional set if your concerned about dropping volume too low

[baseline_9]

Anyway

How's things but man...

Good to see u keeping it fresh with the new AVI's.... Is that Admin?

[marcus300]

Anyway

How's things but man...

Good to see u keeping it fresh with the new AVI's.... Is that Admin?

Ive had a few new avy's, thing you missed them all.

Glad to see you back

things are going well

how are you