**Marcus's HIT Dungeon**

[kelkel]

I prefer doing quads first because it's the biggest leg muscle but I think it's healthy to switch up to keep your body guessing.

Kel is a big proponent of switching up regular routines.

Hell yes. If you do the same system all the time your muscles expect it and put out only enough to get through it. You DO NOT always have to bench or squat, etc., first. Switch it up and shock your muscles into growth. Hit them from as many angles as possible. Pre-fatigue, super-sets, giant sets. Try them all!

[Sfla80]

Ok thought Mondays was chest day????? Lol...everyone doing legs tonight. So a lot of improvising went on tonight.

V-squat machine
warm up x 2 feel 360 x 8 working 560x 5 drop x 2 drop x 2

Squats
225 x 8 295 x 5 drop x 2

Smith lunges
135 x 8 165 x 6

Sitting calves
135 failure 165 failure drop twice

Lying leg curl
135 x 8 170 x 4 drop x 2

Extensions
170x10 245 x 4 drop x 4

Barely walked out. Fiance was almost crying lol

[Rusty11]

Hell yes. If you do the same system all the time your muscles expect it and put out only enough to get through it. You DO NOT always have to bench or squat, etc., first. Switch it up and shock your muscles into growth. Hit them from as many angles as possible. Pre-fatigue, super-sets, giant sets. Try them all!

Just googled "giant sets" and got 10 different explanations. Can you give me your take on what constitutes a giant set. Mixing it up has really helped me. I'd like to try this out, too. Thanks.

[Fllifter]

I love the fact I look forward to inflicting pain and going to failure nowadays . I destroyed shoulders today.

Started with pre exhaust, I had a training partner today who understands Hit training so it was very intense.

Seated side laterals 2 warm up. One working into halves than quarters.

Seated front raises 1 warm up. one working, RP, Drop.

Rear dumbbell pull, 3 straight sets ( still getting the feel for these)

Smith machine shoulder press, one warm up one working to failure , Drop set with negs

and finished off with dumbbell shurgs one warm up one working to failure , then drop set.

[almostgone]

Think tomorrow will be shoulders for me. Believe I tore my biceps a new @sshole with the concentration curls during Sat. evenings lift; they're still nicely sore so I may leave the concentration curls in the next few rotations before I substitute an alternate exercise.
Will be finalizing food plans for the next weeks tonight on break at work if there are no breakdowns.

[kelkel]

Just googled "giant sets" and got 10 different explanations. Can you give me your take on what constitutes a giant set. Mixing it up has really helped me. I'd like to try this out, too. Thanks.

I normally do this for legs only. I'll pick three exercises, say extensions, vertical presses and squats. Warm up on all three until ready. When you start you go from one to the next without any rest. When done all three then rest and repeat. It'll hurt ya and it's a great change of pace.

[Rusty11]

Sounds intense
Definitely going to try this. Thanks!

[Hazard]

Holy hell..... I jut got home from work :-/

I started at 10am. These days are long as shit

[-KJ-]

Serious doms this morning. Lower back and where the bend in my arm is.

Will get a good warmup later before I take on shoulders and triceps.

Some light cardio before tonight or I'll do PWO cardio.

Feeling good though.

[krugerr]

Destroyed legs again on friday. With the help of my brother and a friend at the gym

Hack Squat - 15reps warmup, 15 reps medium, 12 reps (forced reps, rest pause)
Leg Press - 15 reps warmup, 12 reps medium, super drop set. (10 plates, 8 plates, 6 plates, 4 plates and 2 plates)
Leg curl - 15 reps warmup, 12 reps working (rest pause)
Straight leg deads - 15 reps warm up, 12 reps working (restpause)

Done. I had to sit for nearly an hour before I could leave the gym, I felt like i was going to pass out. The leg press, I went to around 12 reps before my brother and friend dropped a plate each side, and I had already gone to 99% failure. Each drop had me in agony and heaving. I had to take a 5 min rest before I could even walk to the leg curl. Legs have been weak as hell until this morning!

[Igifuno]

Sounds nasty krugger. Nicely done.

[-KJ-]

Nice Kruger... Sounds brutal.

[Sfla80]

Chest- pre exhaust

Incline DB fly
2 warms, feel 50 x 10 60x6 drop x 4

Flat DB fly
50x 8 60x6 drop x 3

Incline Db
85x10 100x 5 drop x 3

Decline Bench ( wanted flat DBs but all benches taken)
225 x 10 285 x 4 plus one forced (good spotter) drop x 2

Finished with some Pec dec flies
210 x 6 drop x 2 drop x 2

[-KJ-]

Chest- pre exhaust Incline DB fly 2 warms, feel 50 x 10 60x6 drop x 4 Flat DB fly 50x 8 60x6 drop x 3 Incline Db 85x10 100x 5 drop x 3 Decline Bench ( wanted flat DBs but all benches taken) 225 x 10 285 x 4 plus one forced (good spotter) drop x 2 Finished with some Pec dec flies 210 x 6 drop x 2 drop x 2

Nice workout Sfla..

How did you feel? I felt very weak after ore exhausting Chest compared to every other group.

[-KJ-]

Watching a few vids to get pumped up for this shoulder workout...

[Sfla80]

Nice workout Sfla..

How did you feel? I felt very weak after ore exhausting Chest compared to every other group.

Thanks KJ, definitely tight as I went on....chest on fire still after about an hour later. Definitely tell you have to adjust the weight a little. Still getting same weight up on the presses just not as many before failure as usual. Loving the pre exhaust workouts. For me works best for chest and shoulders. Last week couldn't lift my arms up after doing it with shoulders.

[-KJ-]

Thanks KJ, definitely tight as I went on....chest on fire still after about an hour later. Definitely tell you have to adjust the weight a little. Still getting same weight up on the presses just not as many before failure as usual. Loving the pre exhaust workouts. For me works best for chest and shoulders. Last week couldn't lift my arms up after doing it with shoulders.

Yeah I love pre exhausting for shoulders.

About to do it now. Wish me luck lol

[marcus300]

Thanks KJ, definitely tight as I went on....chest on fire still after about an hour later. Definitely tell you have to adjust the weight a little. Still getting same weight up on the presses just not as many before failure as usual. Loving the pre exhaust workouts. For me works best for chest and shoulders. Last week couldn't lift my arms up after doing it with shoulders.

Glad your liking it and I agree works great for chest and delts

[Sfla80]

Glad your liking it and I agree works great for chest and delts

I am loving it marcus. Like I told KJ, just have to get used to the weight adjustments.

Are u able to do your usual weight once you have already pre exhausted, or do you have to adjust as well?

[marcus300]

I am loving it marcus. Like I told KJ, just have to get used to the weight adjustments.

Are u able to do your usual weight once you have already pre exhausted, or do you have to adjust as well?

You won't be able to do the same weight on the pressing movements due to the pre exhaust. My working weight came right down but it started to creep up and I was doing the same. Then I went back training with pressing first and I had got a lot stronger and I mean a lot but because of my injury I went back to pre exhaust. i really like it and its very productive for me at this time and I'm getting extremely strong due to it

[-KJ-]

Just back from shoulders and triceps. Incorporated a little tip from Marcus and pre exhausted with cable laterals and bent over laterals.

Cable laterals, 3 sets with one double drop.
Bent over laterals w/ supinated grip. 3 straight sets.
DB press, 3 sets, one drop and one rp
Upright row, 2 sets one drop
Shrugs, 3 sets one drop set

Dips, 3 sets last to failure.
V bar press down, 2 sets w one drop
Rope pull down, 2 sets w a double drop.

Can't lift my arms to scratch my head. Medial delt and triceps feel full.

[RaginCajun]

Did legs yesterday and now I have to hit a 3 point stance to dump!

[-KJ-]

Did legs yesterday and now I have to hit a 3 point stance to dump!

Legs for me tomorrow and quads are tight enough from run yesterday... I'll loosen them up nicely and go to hell.

Might fail earlier but failure is failure.

[marcus300]

Did legs yesterday and now I have to hit a 3 point stance to dump!

Fuking brilliant

[kelkel]

Holy hell..... I jut got home from work :-/

I started at 10am. These days are long as shit

How's it effecting your diet?

[-KJ-]

Okay so first time in 2 weeks I've got hungry while cutting!

[Cuz]

Has capebuffalo left us high and dry? Anyone heard from him?

[Igifuno]

Not I.. I've PMd him a couple times and haven't head back..

What's up chad?

[Igifuno]

I'm sick again but I think I'm getting better now. Back in the gym tomorrow I think. Into PCT now so sh*tty time to get sick.. haven't eaten well the past couple days. Not a lot lost though.. still 215 as of this morning. Crazy heartburn too.. strange.

[Cuz]

Ig hate to hear ur sick bro. Skippin back day today its so damn cold. Got a good chest day in so ill eat and rest. Hadn't been eating as much latley so no weif ht gain last few days. Work has messed that up. Its been so damn cold latley. Ready for it to warm up. I'm ready to do battle again on back and leg days comin up.

Hang in there bro it will pass soon.

[Igifuno]

Thanks man.. yea definitely frustrating esp since I was just sick a few weeks ago. Crazy day at work on top of that.. I'm actually thinking about making a change. I've been with my company for over 5 years now and I'm just bored with it. I like it from a freedom standpoint, but from a career development standpoint, I think I can do better. So I'm at a cross road. I recognize that, if I do make a change, I may not have the opportunity to eat in my own kitchen most days, and hit the gym in the middle of the day, etc. But my company is not focused on growth in my region and so I have to travel often, which is no huge deal, but more concerned with no opportunity for growth and advancement here.

So what do I do, focus on bodybuilding and no career development, or sacrifice the ability to focus so much on it and seek growth.. sh*t, I'll be 37 on Sunday, I want to make VP soon.

[thunderthor70]

What's up guys? Sorry your sick Igi, get better soon. My lower back is giving me problems and the chiro doesn't seem to be working. Got an off day so I think I'll get the foam roller and balls out and see if I can work on my back a little.

[Igifuno]

What's up guys? Sorry your sick Igi, get better soon. My lower back is giving me problems and the chiro doesn't seem to be working. Got an off day so I think I'll get the foam roller and balls out and see if I can work on my back a little.

whatcha got thor is it muscle pain or do you have some sciatic pain going on as well? Has this been going on a while? I seem to remember you mentioning it before.

[thunderthor70]

whatcha got thor is it muscle pain or do you have some sciatic pain going on as well? Has this been going on a while? I seem to remember you mentioning it before.

Sciatic pain, been nagging me for a few weeks now. It's something that comes around once a year or so. The chiro has a hard time geting my lower back because of my size. I'm sure you have the same problem.

[kelkel]

Thanks man.. yea definitely frustrating esp since I was just sick a few weeks ago. Crazy day at work on top of that.. I'm actually thinking about making a change. I've been with my company for over 5 years now and I'm just bored with it. I like it from a freedom standpoint, but from a career development standpoint, I think I can do better. So I'm at a cross road. I recognize that, if I do make a change, I may not have the opportunity to eat in my own kitchen most days, and hit the gym in the middle of the day, etc. But my company is not focused on growth in my region and so I have to travel often, which is no huge deal, but more concerned with no opportunity for growth and advancement here.

So what do I do, focus on bodybuilding and no career development, or sacrifice the ability to focus so much on it and seek growth.. sh*t, I'll be 37 on Sunday, I want to make VP soon.

You focus on work. The body building lifestyle doesn't stop, you just squeeze it in differently. It'll work for you. Remember you're not getting paid for throwing weights around!

[Igifuno]

Sciatic pain, been nagging me for a few weeks now. It's something that comes around once a year or so. The chiro has a hard time geting my lower back because of my size. I'm sure you have the same problem.

I haven't gone to the chiro, but I know when my wife massages my back, she might as well not - I don't feel a thing.

You focus on work. The body building lifestyle doesn't stop, you just squeeze it in differently. It'll work for you. Remember you're not getting paid for throwing weights around!

Obvious answer, right? I haven't been as ambitious with my career over the past few months and, to be honest (tough to admit), its because I have this freedom and I enjoy it, I enjoy the board time and socializing with you all, but I know from a career standpoint, it has no positive bearing. I'm good at what I do and am well regarded at my company, but it's not good enough, I should be hungry for more but I find myself just sailing and focusing on other things.

[Black]

I haven't gone to the chiro, but I know when my wife massages my back, she might as well not - I don't feel a thing.

Wife massages back? I don't think I've ever heard that before. You mean that stuff actually does happen? I'm gonna have a sit down with my wife tonight.

[thunderthor70]

Wife massages back? I don't think I've ever heard that before. You mean that stuff actually does happen? I'm gonna have a sit down with my wife tonight.

Good luck with that Dante

[Black]

Good luck with that Dante

Yeah, I chicken'd out. She made me dinner, so I figure I better not push it.

[-KJ-]

So I will be taken a day off today and doing leg day tomorrow! Doms in quads and lower back will make it a poor workout so I'll rest up, eat and maybe have a bath, do some light cardio on stationary bike, and foam roll today.