**Marcus's HIT Dungeon**

[marcus300]

Dorian Yates' Blood And Guts : Legs Workout

•10 min Cardio Warm Up

Stretching
•Lower Back Stretch: 1 set of 6 reps, each side



•Hamstring stretch (keeping legs straight): 1 set of 6 reps


•Glute stretch: 1 set of 6 reps

Dorian's Tips: Active stretching doesn't weaken muscles.



•Leg Extensions:
1 warm up set of 15 reps,
1 warm up set of 10-12 reps,
1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)

1 min rest

•Leg Press:
2 warm up sets of 10-12 reps,
1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: True failure means mental failure.

1 min rest

•Hack Squat:
2 warm up sets of 10-12 reps,
1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.

•Seated Hamstring Curl:
1 warm up set of 10-12 reps,
1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

•Stiff-Legged Deadlift:
1 warm up set of 10-12 reps,
1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest

•Calf Press:
1 warm up set of 10-12 reps,
3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)

Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest

•Seated Calf Raise:
1 warm up set of 10-12 reps,
1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.

[marcus300]

Dorian Yates' Blood And Guts

Dorian's Tips


Workout Split And Recovery:
•Rest - Be flexible. Take a day off if you need it.


Extra Negatives:
•Lifting is the weakest phase of the movement.
•Static is the strongest phase of the movement.
•Negative movement is the most important part of the rep.
•More muscle damage occurs during negative movement.
•When positive has failed negative still has strength.


Cardio:
•25-30 min moderate pace 3 times a week.
•Helps you recover quicker.
•Do cardio away from weight training.


Abs:
•Body weight exercise. Short movements.
•Forward Crunches and Reverse Crunches.
•Once a week. No additional weight.
•Multiple sets concentrating on contraction.


Machine Vs. Free Weights:
•Free weights adapt movement for your body.
•Machine helps isolate muscle.
•Machine helps control extra negatives.


Training Partners:
•True failure is hard to achieve without a spotter.
•Choose training partner with the same goals.


Nutrition And Supplementation:
•To gain muscle 1.5 g protein per pound of body weight daily.
•Eat 5-6 small meals a day.
•Multiply protein intake by 1.5-2 for carb intake.
•Fats improve strength performance.
•Mix a few egg yolks with whites.
•Eat only lean beef.
•Ingest simple sugar right after training.

[Rusty11]

Awesome write-ups. Thanks for taking the time to do that.

[Sfla80]

Chest today

Incline Db Press
Did 3 sets warm ups....40s, 60, 70s
1 feel 80# x 8, 1 working 105# x 6 (Personal best here) eyes were shaking lol....had a good spotter to. One forced rep.

Flat BB bench
185x10 245x 6 205 x 2 185 x 2

Incline db flys
40x10 55x 6 drop 45 x 4

Pec Dec machine (just because availability)
185x10 230 x 6 drop x 2 drop x 2

Finished with abs

[kelkel]

Actually loved them. Havent done lunges in awhile. Do you do these kel? I started them with the fiance.

One leg at a time Smith lunges are my favorite. Allows you to concentrate on the weight and not balance.

[kelkel]

2 weeks today since my op and i am so sick already! Everthing went ok but really sore and a long way to go yet. At least 3 month to heal the doc said and a year for full recovery. Got to go back in 4 weeks to get the metal pins out of my wrist and get another op on my shoulder to remove fluid which is putting me back further. Still been hitting legs hard and doing daily cardio.

Hang in there Sawyer. Have you looked into TB-500?

Just measured them and they are taping at 20.5" they are down form what they use to be but still not bad.
.

Condolences.

[marcus300]

Hang in there Sawyer. Have you looked into TB-500?



Condolences.

LMFAO, Give me 6 weeks

[DontTaseMeBro]

Starting the blood & guts series next week. Really looking forward to it. This thread really motivates me. Have been really concentrating on heavy compound lifting in the 4-6 range for several months to get stronger before jumping into HIT. Can't wait to change it up and get some size!

[kelkel]

LMFAO, Give me 6 weeks

You're not gonna fit in your car ya big fvcker.

[Sfla80]

One leg at a time Smith lunges are my favorite. Allows you to concentrate on the weight and not balance.

Do you go heavy kel?

[marcus300]

Starting the blood & guts series next week. Really looking forward to it. This thread really motivates me. Have been really concentrating on heavy compound lifting in the 4-6 range for several months to get stronger before jumping into HIT. Can't wait to change it up and get some size!

What are your stats?

[gearbox]

Glad your doing well marcus.

This thread is awesome and I can't stress enough how hard it is to truly train this way. It takes serious cardio and a lot of mental strength to push past failure and the pain zone. I'll keep working at it.
I will also add to others how important it is to rest your body. These methods are very taxing on your cns and we want to keep making gains so make sure to maximize your rest days and you will be eager to hit the weights next gym day.

continued thanks marcus and kelkel

[marcus300]

Glad your doing well marcus.

This thread is awesome and I can't stress enough how hard it is to truly train this way. It takes serious cardio and a lot of mental strength to push past failure and the pain zone. I'll keep working at it.
I will also add to others how important it is to rest your body. These methods are very taxing on your cns and we want to keep making gains so make sure to maximize your rest days and you will be eager to hit the weights next gym day.

continued thanks marcus and kelkel

Its extremely hard to really train to failure, I've written about it many times and your right its a huge mental battle you got to have with yourself. I'm training 2 on 2 of at the moment and working well

[kelkel]

Do you go heavy kel?

Yes but I keep my reps anywhere from 10-15 on these. I do them more as a finishing movement.

[kelkel]

Glad your doing well marcus.

This thread is awesome and I can't stress enough how hard it is to truly train this way. It takes serious cardio and a lot of mental strength to push past failure and the pain zone. I'll keep working at it.
I will also add to others how important it is to rest your body. These methods are very taxing on your cns and we want to keep making gains so make sure to maximize your rest days and you will be eager to hit the weights next gym day.

continued thanks marcus and kelkel

Much appreciated GB. It is taxing and you need to learn to listen to your body and take time off or back down when you have to. I currently train EOD and learned over the years how important rest is, especially if you want to maintain and even gain as you age. Critically important imho.

[marcus300]

I'd love to come over and train with you kel. I'd after lose some bf though you ripped fuker but I just know we would have a blast in your cellar

[kelkel]

I'd love to come over and train with you kel. I'd after lose some bf though you ripped fuker but I just know we would have a blast in your cellar

Yeah, that's my little slice of heaven. Still searching for some 130# Power Block dumbells as they would really help to give me more variety. Maybe some type of used Hammer chest machine. I keep saying I'm gonna join a local gym, and there's one about a mile away but I just can't seem to fathom the idea of training in one anymore as I know I'd get annoyed really quickly. I have no patience anymore. I miss the variety and eye candy but home is so F'n convenient.

Oh it would be a killer session for sure. Then I'd probably have to replace half my equipment as you'd probably break it ya big fvcker!

[marcus300]

Yeah, that's my little slice of heaven. Still searching for some 130# Power Block dumbells as they would really help to give me more variety. Maybe some type of used Hammer chest machine. I keep saying I'm gonna join a local gym, and there's one about a mile away but I just can't seem to fathom the idea of training in one anymore as I know I'd get annoyed really quickly. I have no patience anymore. I miss the variety and eye candy but home is so F'n convenient.

Oh it would be a killer session for sure. Then I'd probably have to replace half my equipment as you'd probably break it ya big fvcker!

It would be some clash lol

[JimmySidewalk]

marcus, cand you give me some input on this:
http://forums.steroid.com/nutrition-...terol-etc.html

[marcus300]

marcus, cand you give me some input on this:
http://forums.steroid.com/nutrition-...terol-etc.html

I've read some much stuff on eggs its hard to really understand what is fact, so much conflicting information. All I know is I've had around 15 to 20 daily of which half have been yolks and my cholesterol is fine. Been doing this year's.

You having problems?

[JimmySidewalk]

no problems at all, just worried about not wanting to build something up over time.

[marcus300]

no problems at all, just worried about not wanting to build something up over time.

They have been one of my main sources of protein over the years. Get yourself checked out if your worried

[gearbox]

I know TR eats a lot of eggs and yokes and says his levels are fine also. I just believe it's like diet it works for some people and not for others.

[kelkel]

no problems at all, just worried about not wanting to build something up over time.

It won't. Realize that Cholesterol is the precursor to testosterone and most really don't realize that. It's where it all begins. If we don't ingest it our bodies will produce it. It we ingest too much our body will down-regulate. Eat away.

[Sfla80]

It won't. Realize that Cholesterol is the precursor to testosterone and most really don't realize that. It's where it all begins. If we don't ingest it our bodies will produce it. It we ingest too much our body will down-regulate. Eat away.

Very interesting.....never heard that

[clarky.]

I'd love to come over and train with you kel. I'd after lose some bf though you ripped fuker but I just know we would have a blast in your cellar

Yeah, that's my little slice of heaven. Still searching for some 130# Power Block dumbells as they would really help to give me more variety. Maybe some type of used Hammer chest machine. I keep saying I'm gonna join a local gym, and there's one about a mile away but I just can't seem to fathom the idea of training in one anymore as I know I'd get annoyed really quickly. I have no patience anymore. I miss the variety and eye candy but home is so F'n convenient.

Oh it would be a killer session for sure. Then I'd probably have to replace half my equipment as you'd probably break it ya big fvcker!

It would be some clash lol

Can you imagine that two good friends from the opposite side of the world who are the two most well respected members of this forum having a work out together now we would have to have pic's of that so new avi's all round lol

[almostgone]

I am sure all you know that my style of training what I've shown in this thread is worked around Dorian's HIT routine. I've implemented some of my own stuff which works well for me but the basic foundation is from how Dorian trains and his powerful mind set.

I am going to post one of his routines and also some tips from the man himself, you will notice everything what he says and how he trains is what we all discuss in here and how most of us train but its a good reminder and motivator to keep these principle to hand and make sure you always pay attention to them

Thanks for typing all of that up, Marcus. Out where I live is very rural (no DSL, marginal cell signal, no cable....hell, my XM radio drops out as I'm riding down my driveway). Now I can read this @ home!!!! Much appreciated!

Still enjoying the "Blood and Guts" DVD, but now the info you posted gives me the info from the "Blood and Guts Trainer" DVD!

[Black]

Just to add to the eggs, I eat a dozen whole eggs a day and cholesterol has been fine and in range.

[Capebuffalo]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

[kelkel]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

Please go the the "introductions" thread and tell us about yourself.

[almostgone]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

...lots of P90x. Supposedly it's based on muscle confusion?????

[Fllifter]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

Purchase a shake weight immediately. Serious gainS.

[thunderthor70]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

The way you train doesn't matter. You just need a lot of gear. Everyone knows that. Lol

[kelkel]

On a serious note Cape, give us the readers digest. You ok?

[Cuz]

Delts today. Threw is some biceps just for fun. Vein in my biceps during curls is damn near the size of my pinky finger....lovin this stuff. Scale says I'm not getting bigger but damn I'm getting compliments and I "feel" bigger. Oh well hopefully the weight will start coming I really don't want to up my carbs anymore. Think ill rest tommorow.

Btw. Thanks for those Yates workouts Marcus.

[Capebuffalo]

On a serious note Cape, give us the readers digest. You ok?

Even shorter ...Cliff Notes version. I had surgery for sleep apnea. They removed uvula, tonsils, large part of soft pallet and repaired deviated septum. Needless to say I lost a lot of weight due to extreme pain swallowing and not training.

Also launched another business aimed at the hospitality industry with our introduction at a trade show last week I had to prepare for and travel for.

3-4 days out of over a month I got to train. Basically starting from scratch at 190 lbs. I've been to the gym the last two days and going in the morning. Going to run a powerlifting program (3x3) for the next 8 weeks for size and variety.

That's it in a nutshell. How's everyone else getting along?

[marcus300]

Thanks for typing all of that up, Marcus. Out where I live is very rural (no DSL, marginal cell signal, no cable....hell, my XM radio drops out as I'm riding down my driveway). Now I can read this @ home!!!! Much appreciated!

Still enjoying the "Blood and Guts" DVD, but now the info you posted gives me the info from the "Blood and Guts Trainer" DVD!

I didn't type it all out I copied and pasted it from his blood and guts. It sometimes good to see what the big man recommends and how you can implement some of his theories into our own training

[marcus300]

I started going to the gym for the first time in my life today. I would like to put on some size. Does anyone here have a workout they would share? Thanks in advance.

Stats please

[marcus300]

Delts today. Threw is some biceps just for fun. Vein in my biceps during curls is damn near the size of my pinky finger....lovin this stuff. Scale says I'm not getting bigger but damn I'm getting compliments and I "feel" bigger. Oh well hopefully the weight will start coming I really don't want to up my carbs anymore. Think ill rest tommorow.

Btw. Thanks for those Yates workouts Marcus.

Sounds like things are about to erupt very soon.

[Igifuno]

Even shorter ...Cliff Notes version. I had surgery for sleep apnea. They removed uvula, tonsils, large part of soft pallet and repaired deviated septum. Needless to say I lost a lot of weight due to extreme pain swallowing and not training. Also launched another business aimed at the hospitality industry with our introduction at a trade show last week I had to prepare for and travel for. 3-4 days out of over a month I got to train. Basically starting from scratch at 190 lbs. I've been to the gym the last two days and going in the morning. Going to run a powerlifting program (3x3) for the next 8 weeks for size and variety. That's it in a nutshell. How's everyone else getting along?

Glad you're back cape. Wasn't the same without you. You've got a lot going on, and have got your priorities in order. As far as training, you know what to do. just a matter of time.