**Marcus's HIT Dungeon**

[Cuz]

Fuk Chad you look amazing mate wooow, well done

Thanks Marcus. Appreciate the praise big man. Tbar rows are helping my thickness I think

[kelkel]

Thanks Marcus. Appreciate the praise big man. Tbar rows are helping my thickness I think

There's no thinking. They will definitely help your thickness.

[Dpyle]

Gotta start taking the wife's car to the gym on leg day.

Seated extensions: 3 warmups, 1 working w 2 drops.

Vertical leg press: 2 feel sets, 2 working w RP

Hack squats: 1 feel, 2 working w RP

Lying leg curls: 1 feel, 2 working w 1 then 2 drops

Standing leg curls: 1 feel, 2 working w 1 drop

Been about 4 hours and they still feel like jelly, hardest part was climbing the flight of stairs to get out.

[marcus300]

Gotta start taking the wife's car to the gym on leg day.

Seated extensions: 3 warmups, 1 working w 2 drops.

Vertical leg press: 2 feel sets, 2 working w RP

Hack squats: 1 feel, 2 working w RP

Lying leg curls: 1 feel, 2 working w 1 then 2 drops

Standing leg curls: 1 feel, 2 working w 1 drop

Been about 4 hours and they still feel like jelly, hardest part was climbing the flight of stairs to get out.

Sounds great I adore leg day

[Java Man]

Arms are now measuring a tad over 18 at 18% bf. That measurement was my March goal but I am 6% higher in BF than I wanted to be. I'm satisfied considering all the shit that's been thrown at me this year so far though

When I started back to the gym in Dec 2012 my arms were a fat 15.5" and I was probably over 35%bf. Thanks to many on this forum and this thread in particular, I have my old body back and then some. I was in better shape 12 years ago but not nearly holding this much mass. I don't have time for this forum much these days and probably won't for some time to come due to family/business obligations but I will drop by from time to time as time permits. Will keep this up for the rest of my life. Never again will I take a long break like I did in the past. I was going through a big time life funk at the time and just never got back into it until 2012.

Time to cut!

GL to all and to achieving your goals in the future! I wanted to just drop this in case anybody new reads it or anybody is feeling negative and sees it... this stuff works. I'm not even on any gear and haven't been since early October. Proof that nutrition and dedication are the most important tools IMO.

[thunderthor70]

Arms are now measuring a tad over 18 at 18% bf. That measurement was my March goal but I am 6% higher in BF than I wanted to be. I'm satisfied considering all the shit that's been thrown at me this year so far though

When I started back to the gym in Dec 2012 my arms were a fat 15.5" and I was probably over 35%bf. Thanks to many on this forum and this thread in particular, I have my old body back and then some. I was in better shape 12 years ago but not nearly holding this much mass. I don't have time for this forum much these days and probably won't for some time to come due to family/business obligations but I will drop by from time to time as time permits. Will keep this up for the rest of my life. Never again will I take a long break like I did in the past. I was going through a big time life funk at the time and just never got back into it until 2012.

Time to cut!

GL to all and to achieving your goals in the future! I wanted to just drop this in case anybody new reads it or anybody is feeling negative and sees it... this stuff works. I'm not even on any gear and haven't been since early October. Proof that nutrition and dedication are the most important tools IMO.
<img src="http://forums.steroid.com/attachment.php?attachmentid=149028"/>

Way to go Java! Good luck with your cut. Looking forward to an occasional progress pic from you. I also had a good nine year life funk and am now bigger and stronger than I have ever been. The bodybuilding lifestyle is the true fountain of youth.

[kelkel]

The bodybuilding lifestyle is the true fountain of youth.

It seriously is!

[almostgone]

Good morning, all!! Think today's lift will focus on the back.

[Capebuffalo]

Good morning, all!! Think today's lift will focus on the back.

Sounds good. On the way there imagine each set. Think about what muscle will be activated. Feel it in your mind. See it in your mind. Run through it again. Walk in and kill back. Enjoy.

[Dpyle]

Good morning, all!! Think today's lift will focus on the back.

Hit that this morning myself.

Wide overhand pull downs: 3 warmups 1 working w 3 drops

V handle pull downs: 1 feel, 1 working w 2 drops

Wide grip seated rows: 1 feel, 1 working 2 drops

Bent over bb rows: 2 feel sets (felt stronger here today), 1 working w RP

DB rows: 1 working w RP

High cable rows: 1 working w 2 drops

No hypers today, lower back felt off for some reason.

[Black]

Arms are now measuring a tad over 18 at 18% bf. That measurement was my March goal but I am 6% higher in BF than I wanted to be. I'm satisfied considering all the shit that's been thrown at me this year so far though

When I started back to the gym in Dec 2012 my arms were a fat 15.5" and I was probably over 35%bf. Thanks to many on this forum and this thread in particular, I have my old body back and then some. I was in better shape 12 years ago but not nearly holding this much mass. I don't have time for this forum much these days and probably won't for some time to come due to family/business obligations but I will drop by from time to time as time permits. Will keep this up for the rest of my life. Never again will I take a long break like I did in the past. I was going through a big time life funk at the time and just never got back into it until 2012.

Time to cut!

GL to all and to achieving your goals in the future! I wanted to just drop this in case anybody new reads it or anybody is feeling negative and sees it... this stuff works. I'm not even on any gear and haven't been since early October. Proof that nutrition and dedication are the most important tools IMO.
<img src="http://forums.steroid.com/attachment.php?attachmentid=149028"/>

Good work buddy. Its a great feeling when you have that unstoppable mindset.

[Capebuffalo]

Hit that this morning myself.

Wide overhand pull downs: 3 warmups 1 working w 3 drops

V handle pull downs: 1 feel, 1 working w 2 drops

Wide grip seated rows: 1 feel, 1 working 2 drops

Bent over bb rows: 2 feel sets (felt stronger here today), 1 working w RP

DB rows: 1 working w RP

High cable rows: 1 working w 2 drops

No hypers today, lower back felt off for some reason.

That's a lot of exercises. I don't know if you are really going to failure if you can do 6 different thing. Just my .02 cents. You look good and you know your body.

[kelkel]

That's a lot of exercises. I don't know if you are really going to failure if you can do 6 different thing. Just my .02 cents. You look good and you know your body.

Gotta agree with Cape on this one. I'm fried after three, sometimes four exercises before I have to move on to another body part.

[Dpyle]

That's a lot of exercises. I don't know if you are really going to failure if you can do 6 different thing. Just my .02 cents. You look good and you know your body.

Gotta agree with Cape on this one. I'm fried after three, sometimes four exercises before I have to move on to another body part.

I've mentioned it in a few previous posts, I seem to respond better when combining the intensity of a HIT style program and a little higher volume.

All I can figure is years of constant manual labor have conditioned my body for it. It's a fine line I have to walk between overtraining, and not enough because until the DOMS set in I feel I could hit it again just a few hours later. Kind of like my metabolism when we did the original bulk competition. At 3,500 cals a day I couldn't break 170. I believe I found my groove finally, weighed in at 182 last night.

[Capebuffalo]

I've mentioned it in a few previous posts, I seem to respond better when combining the intensity of a HIT style program and a little higher volume.

All I can figure is years of constant manual labor have conditioned my body for it. It's a fine line I have to walk between overtraining, and not enough because until the DOMS set in I feel I could hit it again just a few hours later. Kind of like my metabolism when we did the original bulk competition. At 3,500 cals a day I couldn't break 170. I believe I found my groove finally, weighed in at 182 last night.

Like I said you know your body. And everyone is different. That's just a lot of movements.

Congrats on the added lbs.

[Cuz]

Gotta agree with Cape on this one. I'm fried after three, sometimes four exercises before I have to move on to another body part.

I have to agree. If I make it through four exercises on back day I feel as if it was a high volume day. Usually a machine is thrown into the mix if I make it to four movements.

[kelkel]

If it's working for you Chad, stick with it. It's that simple.

[Capebuffalo]

I have to agree. If I make it through four exercises on back day I feel as if it was a high volume day. Usually a machine is thrown into the mix if I make it to four movements.

Rows and deads are enough for me but I try to throw a cable something in.

I made the most gains in my life when I switched to HIT last year. Thanks Marcus. Oh yeah you too Dorian.

[Capebuffalo]

Anyone home? Hello I'm selling Girl Scout cookies.

[almostgone]

Crunches-2 sets

Close grip pulldown
2 w/u
Work-5-drop-5-rp-3
Stretch off of chin bar

Wide grip pulldown
2 w/u
Work-5-2-1.5
Toe touch stretch

Tbar rows
2 w/u
Work-5-drop-4-drop-2.5

Deadlift
1 work set

Stretch off of rack uprights one arm.at a time.
Ran short.on time. Will add d'bell rows in next time.

[almostgone]

Anyone home? Hello I'm selling Girl Scout cookies.

No sh!t.....right? 'Tis the season, I guess. People @ work are selling them like crazy.

[Capebuffalo]

EZ bar curls superset w/ alt db
Preacher curls

Cable press down superset w/ single arm kickbacks
Rope press downs

My arms are freaking sticks at this point. Ahh

[Sfla80]

Ok guys, always here, just don't post as much anymore. But have basically two questions would like to ask.

Been hitting it hard for quite awhile now, and feel my body needs a "rest" or "deload". Im on cycle now. but feel a 2 week deload could do me good actually. So to accomplish this, would I just pull back intensity, maybe less drops or RP throughout my workouts? Just a little confused how to go about this.

Also, love doing legs with my HAW, but her schedule has changed and would like to switch my Monday leg day to Wednesday. Having two issues here, Mondays can not be chest day lol, as we all can understand. And my days off the gym are pretty much set. Heres my current split, so how would the best way to switch legs to wed and still go Mondays.

Currently:
mon-legs
tues-chest
wed-back
thus-off
Friday-shoulders
sat-off
sunday-arms

Thanks for any help

[Black]

I must be missing something, but why not just switch Monday and Wednesday?

[kelkel]

I must be missing something, but why not just switch Monday and Wednesday?

Agree. You're body doesn't know what day of the week it is. Just hit it.

[Cuz]

Sick this morning. Looked fairly thick yesterday. But I am feeling ruff. Need to recover quickly

[kelkel]

Sick this morning. Looked fairly thick yesterday. But I am feeling ruff. Need to recover quickly

Looking big! What's up with the orange and yellow plates?

[Cuz]

Looking big! What's up with the orange and yellow plates?

Haha thanks Kel. The plates are a reddish color for the 45's and the 25's are the yellow ones. I'm not really sure why they are colored that way in my gym. Its all hammer strength equip. ?? I dunno

[clarky.]

Sick this morning. Looked fairly thick yesterday. But I am feeling ruff. Need to recover quickly

Looking good chad you still on cycle ?

[Capebuffalo]

Sick this morning. Looked fairly thick yesterday. But I am feeling ruff. Need to recover quickly

Looking good. Feel better.

[DontTaseMeBro]

Killed legs this morning. One warm up set, one working set:
standing calf raise
smith machine calves (no dedicated calf machine at gym)
Squats (super-deep, failed at 12 on final / room went dark for a second)
Leg Press (failed at 9, did a couple half reps)
Leg curl (failed at 10 plus 2 negatives)
Leg extension (jumped up 10lbs since last week and still failed at 12)

I basically crawled out of the gym. Still a little wobbly seven hours later. Good stuff.

[Cuz]

Killed legs this morning. One warm up set, one working set:
standing calf raise
smith machine calves (no dedicated calf machine at gym)
Squats (super-deep, failed at 12 on final / room went dark for a second)
Leg Press (failed at 9, did a couple half reps)
Leg curl (failed at 10 plus 2 negatives)
Leg extension (jumped up 10lbs since last week and still failed at 12)

I basically crawled out of the gym. Still a little wobbly seven hours later. Good stuff.

Sounds like you done some damage there

[Cuz]

Looking good chad you still on cycle ?

Thanks bud. Yes sir curently on cycle.

Looking good. Feel better.

Thank you my friend.

[kelkel]

Killed legs this morning. One warm up set, one working set:
standing calf raise
smith machine calves (no dedicated calf machine at gym)
Squats (super-deep, failed at 12 on final / room went dark for a second)
Leg Press (failed at 9, did a couple half reps)
Leg curl (failed at 10 plus 2 negatives)
Leg extension (jumped up 10lbs since last week and still failed at 12)

I basically crawled out of the gym. Still a little wobbly seven hours later. Good stuff.

Calves first! Now we're talking.

[DontTaseMeBro]

Calves first! Now we're talking.

My calves suck so I want to make sure I have the energy to blast them. Its a good warm up, too.

Legs are my weak point. I have long arms and legs; so both, especially the legs, have always appeared "skinny". The calves are the worst part of all. To make matters worse, the muscle in one calf is noticeably longer than in the other due to an old injury.

That having been said, I dig working legs and never miss them. Nothing else really kicks your ass like a heavy leg workout. Now that my diet is right (or "right-er"), I'm really seeing some results with HIT (I'm sure the gear doesn't hurt, either.). I've got about 2 weeks left and gonna have to buy new pants.

[Capebuffalo]

Oh Marcus. You ok? Just busy I hope.

[kelkel]

My calves suck so I want to make sure I have the energy to blast them. Its a good warm up, too.

Legs are my weak point. I have long arms and legs; so both, especially the legs, have always appeared "skinny". The calves are the worst part of all. To make matters worse, the muscle in one calf is noticeably longer than in the other due to an old injury.

That having been said, I dig working legs and never miss them. Nothing else really kicks your ass like a heavy leg workout. Now that my diet is right (or "right-er"), I'm really seeing some results with HIT (I'm sure the gear doesn't hurt, either.). I've got about 2 weeks left and gonna have to buy new pants.

Well glad to see it. I always preach weak points first and most tend to have weaker calves. And yes, calves serve as a great warm-up for the work to come. They don't tire you out and then when you're done legs your out the door. Instead of being exhausted from legs and then trying to do calves to "get them over with" like so many do. Then they wonder why they are inherently weaker not considering the years of less than stellar effort put forth.

Rant over dammit.

[Dpyle]

Chest this morning, and it's coming up well I think. Last weeks working weight for incline DB press became just another feel set this morning.

Incline DB press: 1 working w 1 drop
Hammer strength press: 1 working w RP
Decline cable press superset w flys: 2 working sets
Low to high cable flys: 1 working 2 drops

[Capebuffalo]

Chest this morning, and it's coming up well I think. Last weeks working weight for incline DB press became just another feel set this morning.

Incline DB press: 1 working w 1 drop
Hammer strength press: 1 working w RP
Decline cable press superset w flys: 2 working sets
Low to high cable flys: 1 working 2 drops

Looking a lot bigger than this time last year. Nice work

Roll your shoulders back a little more. Push in and up under your sternum with your hand. Turn at the waist toward the camera just a little more. Your next pic your chest will really pop. It's there now show it off buddy.

[Dpyle]

Looking a lot bigger than this time last year. Nice work

Roll your shoulders back a little more. Push in and up under your sternum with your hand. Turn at the waist toward the camera just a little more. Your next pic your chest will really pop. It's there now show it off buddy.

Thanks Cape! Yeah I'm up almost 20lbs from this time last year. Gonna actually start some cardio in the next couple weeks, then start cleaning up the diet about mid April in preparation for August. I will make my first show this year!