**Marcus's HIT Dungeon**

[marcus300]

Have yet to cycle for now it's just my TRT.

what is your trt protocol?

[marcus300]

Lol, fat, fat, and fatter. I'm a portly 288# and 6'2". I looked decent at 255# before I got sick and I hope to make it back there. Don't have the arms or legs I had before all the health problems but I really hope to get them back.
Now you can see why I asked so many diet and carb crying questions . Trying to get weight down at a reasonable pace but hold onto what I do still have. I'm hoping since the Dr is willing to discuss and test forTRT that I'll do my best to show her I'm serious about it...plus I know it would make my 49 year old butt feel better!

Keep at it and slowly reduce your bf to reveal the muscle you are building at 6ft 2" you will be a walking monster if you get that right. How much bf have you dropped since you been back at it

[almostgone]

Keep at it and slowly reduce your bf to reveal the muscle you are building at 6ft 2" you will be a walking monster if you get that right. How much bf have you dropped since you been back at it

Percentage wise, I'm unsure. Since you've been helping me I've dropped 14lbs.....and thanks for all of the help from you and the other guys in this thread. You guys are a key component to achieving my goals.

[almostgone]

Getting ready to hit the clock and head home. Will post up after my lift.

[-KJ-]

Looks good and you certainly pre exhausted those fukers

Was it too much Markus in terms of ore exhausting? Should I have maybe done squats third to keep the poundage relatively high?

[marcus300]

Percentage wise, I'm unsure. Since you've been helping me I've dropped 14lbs.....and thanks for all of the help from you and the other guys in this thread. You guys are a key component to achieving my goals.

This just motivates me even more to carry on posting and helping were I can. That's some weight loss and well done. With all the hours you work and you still train and diet is a credit to your strong mind set and dedication. I can see big things happening with you. Let me know when your gains slow down so we can increase some areas to set the fat burning andmmuscle building of again

[marcus300]

Was it too much Markus in terms of ore exhausting? Should I have maybe done squats third to keep the poundage relatively high?

No that was a serious pre exhaust and will be very productive in many ways well done. How was your strength on the squats compared to normal

[Dpyle]

what is your trt protocol?

200mg test cyp per week has just above 800 total T

[-KJ-]

No that was a serious pre exhaust and will be very productive in many ways well done. How was your strength on the squats compared to normal

Maybe 75% of the normal. I was on my own so didn't want to push my luck. Still struggled to hit 8 solid reps on both working sets.

[Igifuno]

How is everyone feeling?

Feel good big bro.. Day one of pct come and gone. About to make some breakfast and plan out some meals for this weekend.

Probably taking the weekend off since we have a house guest (my friend's 2 year old) staying with us.

[Igifuno]

Lol...sore, but satisfied. Bis and tris today....think it will be about 18°F in my shop when I get home to lift this morning. ..wind chill is around 8°F. I still will break a sweat.

Holy freezing. Do you have some space heaters?

[Igifuno]

Feeling good. I have never had the motivation to workout consistently and diet consistently but since just before the new year i have.

Awesome KJ. What have your main motivators been - is it the results you've seen through HIT training?

[Igifuno]

Trained calves this morning, didn't do legs due to the old back injury playing up. I've been on my feet all week and I've also put on 4 lbs so I think that's why. Resting back and legs this week and will get back on it next week. Really hit calves hard and put a lot more into them than I normally do, also put in some ab work which was nice and a tiny bit of cardio to finish

I get that too, where the heavier I am the more my lower back hurts, and toward the end of the cycle I found it to be a bit of a roadblock for certain movements such as deadlifts and squats.

I did get a new mattress last week which seems to of helped a lot already.

[Igifuno]

Lol, fat, fat, and fatter. I'm a portly 288# and 6'2". I looked decent at 255# before I got sick and I hope to make it back there. Don't have the arms or legs I had before all the health problems but I really hope to get them back. Now you can see why I asked so many diet and carb crying questions . Trying to get weight down at a reasonable pace but hold onto what I do still have. I'm hoping since the Dr is willing to discuss and test forTRT that I'll do my best to show her I'm serious about it...plus I know it would make my 49 year old butt feel better!

Keep doing what you're doing brother, I know you have your eyes set on a goal and I have every confidence in the world you will achieve that goal in 2014. You've already seen great results from your training recently.

Like Marcus and others, I'm watching and very interested in your achievements. Just keep it going!

[Cuz]

Thank you my brother Marcus. Good advice and I feel you on the diet thing it is very hard to eat the same exact carbs..the same exact proteins day in and day out isn't it lol. Tried steak last night but it was so damn tuff I couldn't eat all of it. Missed macros uesterday I just went on to bed and said to hell with it. Today is leg day. And its squat day too its gonna be brutal

[Igifuno]

Thank you my brother Marcus. Good advice and I feel you on the diet thing it is very hard to eat the same exact carbs..the same exact proteins day in and day out isn't it lol. Tried steak last night but it was so damn tuff I couldn't eat all of it. Missed macros uesterday I just went on to bed and said to hell with it. Today is leg day. And its squat day too its gonna be brutal

A new day bro. Tear it up!! Can't wait to see your progress in a few weeks, and then a few after that. Excited for you chad.

[Cuz]

A new day bro. Tear it up!! Can't wait to see your progress in a few weeks, and then a few after that. Excited for you chad.

Thank you my brother. We'll see if I can keep my head out of my ass and stay focused on diet and training. If I can I should see some decent results out of it. Have you started pct yet IG?

[Igifuno]

Thank you my brother. We'll see if I can keep my head out of my ass and stay focused on diet and training. If I can I should see some decent results out of it. Have you started pct yet IG?

I'm sure you will. Yep started PCT yesterday. Excited to see how much I will hold from this one. really looking forward to blood work - very curious

[Cuz]

Just keep training and eating u will do fine.

[Igifuno]

Yup.. Not worried about stopping. Would take me getting hit by a train or something.

[-KJ-]

Awesome KJ. What have your main motivators been - is it the results you've seen through HIT training?

It's a variety of things really. A desire to get my bf levels down within the next 4 months to hopefully 10-12... The feeling I get from HIT, that feelin when you think yeah that was a serious workout, an being 23yrs old, I'd like to see where I can get to in the next 3-4 years.

[Sfla80]

Sounds good and looks great. Try and increase the weight so your total reps on the working set are around 12 reps or under, this will focus and stimulate the type 2b fibers which are the ones what grow the biggest and thickest. I like the set up and the pre exhaust well done

Thanks java and marcus.

Marcus though...I was hitting under 10 reps including the drops. Should I still up the weight and hit maybe 6-8 total?

[Igifuno]

It's a variety of things really. A desire to get my bf levels down within the next 4 months to hopefully 10-12... The feeling I get from HIT, that feelin when you think yeah that was a serious workout, an being 23yrs old, I'd like to see where I can get to in the next 3-4 years.

Hell yeah brutha. Looking forward to seeing that as well. Great mindset.

[Igifuno]

Thanks java and marcus. Marcus though...I was hitting under 10 reps including the drops. Should I still up the weight and hit maybe 6-8 total?

You could, but as long as you are staying at 12 reps are under including rest pause or drops sets, you're fine.

[-KJ-]

Hell yeah brutha. Looking forward to seeing that as well. Great mindset.

Yeah hopefully I stay focused. I do have certain events that will come up over the next few months that will stray away from the nutrition side of things but I plan to enjoy life while also getting to my first goal which is why 4 months is a good time frame I'd say.

Off day tomorrow but itching to get back at it Monday with back and some cardio.

[kelkel]

Back and shoulders yesterday. Went very well.

Old fashioned T Bar rows: One real heavy with one drop
Smith rows: One heavy with RP & drop
Spider Row in smith: One with RP
D handle pull downs: Two sets
Shrugs: One set, RP & drop

Dumbell laterals: Two heavy, no drops, etc. needed
Smith Press: Two heavy, last with drop. (shoulder getting better)
Bent laterals: Two sets, higher reps (15) slow and strict.

[-KJ-]

Back and shoulders yesterday. Went very well. Old fashioned T Bar rows: One real heavy with one drop Smith rows: One heavy with RP & drop Spider Row in smith: One with RP D handle pull downs: Two sets Shrugs: One set, RP & drop Dumbell laterals: Two heavy, no drops, etc. needed Smith Press: Two heavy, last with drop. (shoulder getting better) Bent laterals: Two sets, higher reps (15) slow and strict.

Good workout kel.

My gym recently got a standing tbar row in, yet to use it but will switch that and BB rows up.

[kelkel]

Good workout kel.

My gym recently got a standing tbar row in, yet to use it but will switch that and BB rows up.

Standing T Bar? Is that one of the ones you lean your chest into for support when rowing? If so, I seriously recommend you try the old fashioned way one day as well and compare it. Just throw an olympic bar in a corner and grab a V handle. Nothing better in all my years of experience, imho.

[Igifuno]

Back and shoulders yesterday. Went very well. Old fashioned T Bar rows: One real heavy with one drop Smith rows: One heavy with RP & drop Spider Row in smith: One with RP D handle pull downs: Two sets Shrugs: One set, RP & drop Dumbell laterals: Two heavy, no drops, etc. needed Smith Press: Two heavy, last with drop. (shoulder getting better) Bent laterals: Two sets, higher reps (15) slow and strict.

Short, sweet and intense. Glad to hear the shoulder is getting better.

[-KJ-]

Standing T Bar? Is that one of the ones you lean your chest into for support when rowing? If so, I seriously recommend you try the old fashioned way one day as well and compare it. Just throw an olympic bar in a corner and grab a V handle. Nothing better in all my years of experience, imho.

No sorry I mean what your talking about. We got an attachment that was out into the corner of the gym and the bar slides into it.

Then we can use a v handle to row. I will definitely use I now you've said it's the best in your opinion. Try it out for myself. Any tips??

[Dpyle]

Thanks to a hard plastic ball I stole from one of my daughters toys, I've managed to get most of the remaining tightness out of my quads. I believe I'll have some food and try to make up the missed leg session from yesterday.

[kelkel]

No sorry I mean what your talking about. We got an attachment that was out into the corner of the gym and the bar slides into it.

Then we can use a v handle to row. I will definitely use I now you've said it's the best in your opinion. Try it out for myself. Any tips??

Yes, keep your back arched and use your hips and knees as shock absorbers. Don't break form and round your lower back. Great exercise for thickness and will pack the muscle on you.

[-KJ-]

Yes, keep your back arched and use your hips and knees as shock absorbers. Don't break form and round your lower back. Great exercise for thickness and will pack the muscle on you.

Cheers kel. Will try this on Monday when I hit back. Do you pull the bar to your sternum or lower?

[kelkel]

Cheers kel. Will try this on Monday when I hit back. Do you pull the bar to your sternum or lower?

I never thought about that. Your balance will tell you where to stand and the pull will be natural after that.

[-KJ-]

I never thought about that. Your balance will tell you where to stand and the pull will be natural after that.

Cheers kel will definitely do that.

[Java Man]

Thanks java and marcus.

Marcus though...I was hitting under 10 reps including the drops. Should I still up the weight and hit maybe 6-8 total?

When I can get 6 or 7 clean reps our of a working weight before having to do rp or drops or forced etc. I increase the weight a small amount until I can only do 3 or 4 full, clean reps. With rp and drops that usually leaves me at under 12 total and has kept my weights increasing steadily since I began training this way. I'm curious to see what marcus says about this, too.

[Java Man]

Back and shoulders yesterday. Went very well.

Old fashioned T Bar rows: One real heavy with one drop
Smith rows: One heavy with RP & drop
Spider Row in smith: One with RP
D handle pull downs: Two sets
Shrugs: One set, RP & drop

Dumbell laterals: Two heavy, no drops, etc. needed
Smith Press: Two heavy, last with drop. (shoulder getting better)
Bent laterals: Two sets, higher reps (15) slow and strict.

Spider row? never heard of that. I'll look it up! Love learning new movements.

[Java Man]

Standing T Bar? Is that one of the ones you lean your chest into for support when rowing? If so, I seriously recommend you try the old fashioned way one day as well and compare it. Just throw an olympic bar in a corner and grab a V handle. Nothing better in all my years of experience, imho.

I think he means this, kel. My current gym is the first one I've been with this piece of equipment. No support for the chest. The platform is angled too so it stresses the lats perfectly. I love it! Its designed to simulate a barbell v row like you described and does a good job of it imo.
Attachment 147950

[Java Man]

Thank you my brother. We'll see if I can keep my head out of my ass and stay focused on diet and training. If I can I should see some decent results out of it. Have you started pct yet IG?

If you stay focused you'll be a monster. If I recall you once said when I asked how long you've been lifting "you wouldn't believe me if I told you". I took that to mean les than 5 years. maybe I'm wrong but given that youre not that old I'm probably close? Monster!

[kelkel]

Spider row? never heard of that. I'll look it up! Love learning new movements.

it's just a supported 35 degree type row with your chest on a bench. Home made version.