**Marcus's HIT Dungeon**

[zempey]

That sucks, hope it isn't like what I just had, two weeks of torture.

[clarky.]

Ok did tri's some stretching and v bar pd and dips for a warm up.

Lying db ex 1 working 1 drop + some neg reps slight incline

Cg bench press 1 working TD slight incline

Over head ex v bar 1 working DD

Straight bar pd 1 working 1 DD.

Done 35min great session.

[Hazard]

That sucks, hope it isn't like what I just had, two weeks of torture.

I felt fine yesterday morning. Got a sore scratchy throat in the afternoon but felt fine otherwise. Woke up feeling like death. It took everything in me to eat my eggs and turkey bacon

[almostgone]

Woke up with a sore throat, stuffy nose, and achy joints. I feel like shit.....

Booooo..f-in cold/flu season.

[zempey]

Go get checked, my wife woke up a few days ago with a sore throat that got real bad overnight, see ended up having strep throat. If you see little white bumps at the back of your throat, that is strep.

[Hazard]

Go get checked, my wife woke up a few days ago with a sore throat that got real bad overnight, see ended up having strep throat. If you see little white bumps at the back of your throat, that is strep.

No white bumps yet but my tonsils are red. Maybe ill take 3 scoops of c4 and make it pay lmao

[almostgone]

Ahhhh....feel much better after doing the double red donation. My hemoglobin was 17.9; hematocrit was 53.7. I asked them what the cutoff value was for too high hemoglobin to donate and they said they didn't have one. Just checking to make sure someone isn't anemic and trying to donate blood.
Headed by the coin store, home to eat a good meal, and crash. If I feel good this evening, I'll tear my back session a new a-hole.

[almostgone]

No white bumps yet but my tonsils are red. Maybe ill take 3 scoops of c4 and make it pay lmao

LOL, gargling w/ warm salt water would be less painful? Hope it is just minor, Haz. Don't won't to be sick for Christmas, buddy!

Edit: Just realized that you're referring to a preworkout supplement. When you posted C4, my brain went straight to C3,C4, PETN.

[kelkel]

Ahhhh....feel much better after doing the double red donation. My hemoglobin was 17.9; hematocrit was 53.7. .

Just got back from a DRBC donation myself. I usually do whole blood but my hemo came in at 17.7 which translates to 53.1 hema. If you guys didn't know Hemo X 3 = Hema.
Feel much better already.

[DCI]

Chest tonight, pre workout of strong black coffee oats and cinnamon with 2 chicken breasts ha

[AllKindsOGains]

Hey marcus, in your opinion what is the optimal split to use when doing HIT? I know you hit muscle groups once a week, but your split changes. Current split is back bis abs, legs calves, chest tris shoulders, repeat, twice a week. Thanks for taking the time out, I can't thank you enough!

[DCI]

So chest was great tonight gym was quiet.

Started with pre exhaust and rc exercises.

I love pre exhaust for chest did really really heavy slow controlled flies for 2 heavy sets was wrecked steam instantly was poring outta me by the second set loved it. Done with dbs

Then flat heavy benching with dbs one set nice amount reps the next one was deep into failure and forced reps due to be fatigued loved it was insane my chest was pumping.

Then incline bench same as above was really really tough.

Then did isolation cable flies really low weight said id mix up chest tonight by doing diff exercises ha.

Then tris wasnt really up to much tbh so didnt do anythibg exciting

[almostgone]

Just got back from a DRBC donation myself. I usually do whole blood but my hemo came in at 17.7 which translates to 53.1 hema. If you guys didn't know Hemo X 3 = Hema.
Feel much better already.

Same here. I slept like a champ today. I wish they had some kind of a sliding scale or something for those of us having blood that runs a little rich so we could donate more often.
The thought of paying for a therapeutic draw and have them throw away the blood really irks me.

[almostgone]

Hey marcus, in your opinion what is the optimal split to use when doing HIT? I know you hit muscle groups once a week, but your split changes. Current split is back bis abs, legs calves, chest tris shoulders, repeat, twice a week. Thanks for taking the time out, I can't thank you enough!

There's a nice 5 way split Marcus posted on page 41, I believe.

[AllKindsOGains]

There's a nice 5 way split Marcus posted on page 41, I believe.

Awesome thank you!

[almostgone]

No problem. It's a really good split that works really great if you have a hectic schedule. You never worry about what day it is...just which body part is next.
Maybe consider a pullback in 6-8 weeks depending on how you feel?

[marcus300]

Hey marcus, in your opinion what is the optimal split to use when doing HIT? I know you hit muscle groups once a week, but your split changes. Current split is back bis abs, legs calves, chest tris shoulders, repeat, twice a week. Thanks for taking the time out, I can't thank you enough!

There's a nice 5 way split Marcus posted on page 41, I believe.

No problem. It's a really good split that works really great if you have a hectic schedule. You never worry about what day it is...just which body part is next.
Maybe consider a pullback in 6-8 weeks depending on how you feel?

My personal split is dictated by my schedule so these days I have more time off and the rest days are longer, it works for me and I feel better and over the last 14 yrs of doing this split I've grown. In the old days when I worked for myself I could train when ever I liked but it was more or less 3 on 1 off worked well in those days but when I found out what worked for me I stuck with it and that was training one body part per week if that sometimes I would go to 8-9 days.

I couldn't train like I do now and do two body part per week, I just couldn't do it my body would break down. When I train I do not waste any reps and sets, when I write in here what kind of training I do or when I write my workouts down its a torturous time in the gym for me I don't make it up for writing sake its how I do things and I try my best to express it here for you guys.. I don't fuk around I really train hard its something whats inside of me to do and I can really go deep into those hard reps what make a difference. So me training my body twice per week isn't right for me but it can work for many other people. Work with it and develop a training protocol whats suits your lifestyle and how you grow, if your not seeing results after 8-12 weeks change things up. I take my muscle to complete positive failure then I take it beyond by incorporating some advance methods to recruit those tough fibers then I let it rest and repair.

Almost is correct if your training HIT properly you will need to take a pull back or deload from the training your doing because your body just cant take that amount of stress all the time. everyone is different some may need to take one at 5 weeks or 8 weeks it all depends on you so listen to your body but one thing is for sure I am certain this style builds some serious muscle and size.

[DCI]

HIIT is the only way to pack on serious muscle along with a solid consistent diet too.

[zempey]

Shoulders today, felt good and fairly strong. Did mostly 4x8 sets today accept for shrugs, kept them light for 4x15 dumbells and straight bar. I did some behind the neck press with free weight, but it is hard for me to unrack it due to my height so I might have to try the power rack so I can get some decent weight without hurting myself getting it off the holding pins. Overall it has been a good week, arms tomorrow and the week will be complete. Next week I will bump up the intensity, which will be good since I will be in my second week of my test cycle.

[clarky.]

HIIT is the only way to pack on serious muscle along with a solid consistent diet too.

X2 mate HIT all the way

[clarky.]

Shoulders today, felt good and fairly strong. Did mostly 4x8 sets today accept for shrugs, kept them light for 4x15 dumbells and straight bar. I did some behind the neck press with free weight, but it is hard for me to unrack it due to my height so I might have to try the power rack so I can get some decent weight without hurting myself getting it off the holding pins. Overall it has been a good week, arms tomorrow and the week will be complete. Next week I will bump up the intensity, which will be good since I will be in my second week of my test cycle.

Not really a natural movement behind the head zempy watch what you do with that movement it could give you some shoulder probs.

[AllKindsOGains]

My personal split is dictated by my schedule so these days I have more time off and the rest days are longer, it works for me and I feel better and over the last 14 yrs of doing this split I've grown. In the old days when I worked for myself I could train when ever I liked but it was more or less 3 on 1 off worked well in those days but when I found out what worked for me I stuck with it and that was training one body part per week if that sometimes I would go to 8-9 days.

I couldn't train like I do now and do two body part per week, I just couldn't do it my body would break down. When I train I do not waste any reps and sets, when I write in here what kind of training I do or when I write my workouts down its a torturous time in the gym for me I don't make it up for writing sake its how I do things and I try my best to express it here for you guys.. I don't fuk around I really train hard its something whats inside of me to do and I can really go deep into those hard reps what make a difference. So me training my body twice per week isn't right for me but it can work for many other people. Work with it and develop a training protocol whats suits your lifestyle and how you grow, if your not seeing results after 8-12 weeks change things up. I take my muscle to complete positive failure then I take it beyond by incorporating some advance methods to recruit those tough fibers then I let it rest and repair.

Almost is correct if your training HIT properly you will need to take a pull back or deload from the training your doing because your body just cant take that amount of stress all the time. everyone is different some may need to take one at 5 weeks or 8 weeks it all depends on you so listen to your body but one thing is for sure I am certain this style builds some serious muscle and size.

I am going to start the 5 day split then but I am going to do 3 on, 1 off, 2 on, 1 off, repeat. I would go crazy with 2 days in a row without lifting. I also like hitting legs early in the week because they are hardest. So how does Chest, Legs, Shoulders, Rest, Back, Arms, Rest
sound?

Also, next week I am going to be starting my TB-500 log, it just arrived, and I am going to be posting some pics either tonight or tomorrow for some body part critiquing if you guys would be willing to give some input. It will be in the members pics thread. Thanks!

[clarky.]

I am going to start the 5 day split then but I am going to do 3 on, 1 off, 2 on, 1 off, repeat. I would go crazy with 2 days in a row without lifting. I also like hitting legs early in the week because they are hardest. So how does Chest, Legs, Shoulders, Rest, Back, Arms, Rest
sound?

Also, next week I am going to be starting my TB-500 log, it just arrived, and I am going to be posting some pics either tonight or tomorrow for some body part critiquing if you guys would be willing to give some input. It will be in the members pics thread. Thanks!

What are you using the TB-500 For ?

[AllKindsOGains]

What are you using the TB-500 For ?

I will be going in detail with that in my TB log. I have been lifting for several years and not all of those years was I doing it correctly. I have a few long-term injuries that I am hoping TB might help with.

[clarky.]

I will be going in detail with that in my TB log. I have been lifting for several years and not all of those years was I doing it correctly. I have a few long-term injuries that I am hoping TB might help with.

Ok sound was thinking about it myself.

[zempey]

I have been incorporating behind the neck movements with light weights to hit the muscles a different way. I only had 135 on the bar and was pre exhausted from machine presses and dumbbell shrugs. I am pretty careful with my shoulders, if it hurts I don't do it, but I want to hit the heads as many different ways as I can.

[DCI]

Theyre is better exercises imo than behind the head presses lots of potential for damage with that exercise

[zempey]

I do dumbels and machine presses too, I vary it up quite a bit.

[Dpyle]

Just crushed these legs of mine! As I was getting jn a groove again I woke last week with a pinched nerve in my neck that kept me out till Wednesday.

Hit chest on Wednesday with an assault of presses and dropsets and flyes and RP.

Incline DB press: 2-3 warm up sets 1 feeler for 8 then hit the real work. Pushed out 4 and few partials and immediately dropped to me feel weight and pumped a few more full and partial reps RP and forced 2 more.

Incline DB flyes: hit 2 feelers before moving on to a big working set w 2 RP's thrown in to make it burn.

Flat DB press for 1 set to positive failure and all the partials I could muster then one working w 2 RP sessions to squeeze into the rep range I was looking for.

Decline bb press for one working into partials then RP to finish the range

Then hit a couple straight sets of dips just to really pump them up.

Today was legs and even with the warm up/ pre exhaust I managed a pr on the leg press.

Started with 3 warmup sets and 1 big working w RP on the leg extensions

Moved on to leg press and started at 4 plates each side and jumped a plate each side pushing 8-12 reps until I hit my last set with 9 each side for 5 and one forced rep. A new PR!

Reverse v squat for 2 sets with RP

Stiff leg deads for 1 feel and 1 working w RP

Prone leg curls for 1 straight set and 1 working w RP

And the normal calf crap holding each contraction till it burned like fire before start the next rep.

I'm back in the saddle and gonna ride hard for a while.

[almostgone]

Nice, Doyle....and very strong!! Sounds great.

[almostgone]

I got called in early so I had to defer back until tonight (Sat. night). Got lots to do @ work, but if all goes well, I'll get off of work Tues a.m. and won't have to go back until Friday night.

[marcus300]

I am going to start the 5 day split then but I am going to do 3 on, 1 off, 2 on, 1 off, repeat. I would go crazy with 2 days in a row without lifting. I also like hitting legs early in the week because they are hardest. So how does Chest, Legs, Shoulders, Rest, Back, Arms, Rest
sound?

Also, next week I am going to be starting my TB-500 log, it just arrived, and I am going to be posting some pics either tonight or tomorrow for some body part critiquing if you guys would be willing to give some input. It will be in the members pics thread. Thanks!

I often have between 2-4 days off at a time and when I do have the 4 days off it does drive me crazy but I feel myself grow and repair. Day on day off works well with HIT and I know Kel often implements this kind of protocol. The thing is and I know its hard but you have to try and think a slightly different way and its pretty simple, when your in the gym make sure you recruit every muscle fibers you have and either increase the overload or the intensity so your body as to adapt and grow then stay out of the gym and grow, just eat and rest. I grow bigger thicker and stringer the longer the time I had out of the gym but trust me when I train I don't waste that time like many do. I try my upmost to really motivate myself and really train hard and intense.......

[marcus300]

Killed shoulders today, will update soon. RC wasn't to bad

Did these a few days ago

RC warm ups - did plenty of these and really got some blood into the shoulder area

standing single side lateral
3 warm up sets
1 working set to failure plus 2 forced 2 negatives

DB bent over rear laterals
2 feel sets
1 working set to failure

smith machine front press
2 feel sets
1 working set to failure plus 2 forced 2 negs

hammer strength shrug machine
2 feels sets
1 working set plus 3 drops

[marcus300]

Arms yesterday

bent over cable concentration curls
3 warm up sets
1 working set plus 2 rest pause

db incline curls
2 feel sets
1 working set plus 2 dropsets

hammer curls
2 feel sets
1 working set to failure plus 3 drops

wrist curls
2 working sets -


DB skull crushers
2 warm up sets
1 working set with 2 rest pause - ive gone extremely strong on these and my triceps are growing, kind of weird really but these have been something what really has made a huge improvement to zero elbow pain and new gains.

machine dips
2 working sets to failure plus 2 drops

single arm cable push downs
2 feel sets
1 working set plus 3 drops

That's it all done and I looked super human, veins and pump was immense

[almostgone]

^^^^ I want to leave and go lift now.

[kelkel]

veins and pump was immense

Absolutely love that. Working on more veins....

[marcus300]

Absolutely love that. Working on more veins....

Lmfao as if you need more of them. Your the biggest ripped fuker on the forum lol.

[DCI]

Tomorrow legs for me gonna be interesting.

[Hazard]

I'm still sick as fvck..... Really not any better. Hoping ill get some relief over the weekend

[DCI]

Hate that man, I've managed to steer clear of sickness for a long time thankfully