**Marcus's HIT Dungeon**

[almostgone]

Marcus, do you mind sharing what days you train each body part and roughly how many exercises you do per muscle. I was maybe going to try training each large muscle group EOD with a rest day in between. Cardio,calves and abs could fall into rest days. Each muscle would have 2 exercise which would be trained to failure with a drop set. Warm up sets would be included. I'm just thinking that 2 working sets per muscle is not enough but on the other hand if its intense enough. What you think ? Sure I read an article on HIT and in the study it said the body only really needs 24hrs rest.

Paddy, Marcus may post it up, but if not, he has a really nice 5 way split/rotation on page 41. Keep an eye out for it.

[almostgone]

Guess what day it is? Mike, Mike, Mike, Mike, Mike........(if you don't get it I can explain).....it was leg day.

Decided to skip squats today. Mostly due to my radialis hurting a bit, and I know if I keep irritating it it will end up killing me. Squats tend to irritate it the most oddly enough. Due to when squatting heavy you pull very hard with your arms.

Anyway:

Extensions: Two sets, heavy, moderate reps with drop on last set. As in, push the weight off without getting up and let it drop....
Vertical Press: Two as heavy as I could go and still rack it. Got around 10 reps each set.
Smith single leg lunges: Two sets, 12-15 reps. Love these. Try them if you have access....
Seated curls: Two heavy with drop on last 8-10 reps
Stiff's: Two sets, 12-15 reps, moderate weight
Calves on vertical press. One leg at a time. 2 sets, 10-12.
Seated calves: Did an extra set (3) cause I felt like it. Bigger calves can't hurt!

Feeling them now. Definitely need to bypass squats every third workout or so. Think it would be good for me in the long run.

Kel, thanks again for that info about the Ptex knee sleeves. After I ordered the wife a pair, Dicks sent a 10% off next order coupon via email. Decided to order a set for myself.
Plan to continue using my Rehbands on leg day but use the Ptex on the days I need heat but a bit less support.
I drop set on leg extensions the same way.....spin/slide the plate off the post, set it down, and back to business.

[hawk14dl]

Well, I have kind of a long story but I'll give the cliff notes.

Living with my dad currently because I sold my house, need to heal my credit a bit before I buy another.
^which is the reason I've been going to a gym

Anyways, after my terrible session last night I convinced pops that I can get my equipment in the garage if we move his mustang over to one side instead of the middle. He's ok with it.

So I finally get to use my own equipment again as soon as I gather it from storage (this weekend).

I'm extremely excited.

I also just made my first 'purchase'. Hoping that works out the way it should.

[almostgone]

Arms are toast today. Took several attempts to punch the alarm clock this evening.

[almostgone]

Well, I have kind of a long story but I'll give the cliff notes.

Living with my dad currently because I sold my house, need to heal my credit a bit before I buy another.
^which is the reason I've been going to a gym

Anyways, after my terrible session last night I convinced pops that I can get my equipment in the garage if we move his mustang over to one side instead of the middle. He's ok with it.

So I finally get to use my own equipment again as soon as I gather it from storage (this weekend).

I'm extremely excited.

I also just made my first 'purchase'. Hoping that works out the way it should.

I know you'll be happy to get back to your own equipment!

[kelkel]

Kel, thanks again for that info about the Ptex knee sleeves. After I ordered the wife a pair, Dicks sent a 10% off next order coupon via email. Decided to order a set for myself.

Note that they seem to run small, imho. I went with a large and I have smaller joints.

[almostgone]

Note that they seem to run small, imho. I went with a large and I have smaller joints.

Yes sir, I went with the XL.

[Dpyle]

Just hammered the shit out of my legs and I think i nearly destroyed a couple guys that I work with. We all go to the same gym after work, so tonight I asked if they wanted to work with me, and I introduced them to HIT! At the end they both said they probably wouldn't have joined me if they had known what they were in for, but then asked if they could keep working in on my sessions.

[almostgone]

Just hammered the shit out of my legs and I think i nearly destroyed a couple guys that I work with. We all go to the same gym after work, so tonight I asked if they wanted to work with me, and I introduced them to HIT! At the end they both said they probably wouldn't have joined me if they had known what they were in for, but then asked if they could keep working in on my sessions.

Lol.... they're hooked now.

[Dpyle]

Lol.... they're hooked now.

I think so man! I've been watching them for a while and they're usually just all over the place with their workouts. Last night I heard them say they never could get a good bicep workout. So I stepped in and pushed the through a couple sets of preacher curls with some forced and negatives and made them slow their reps down and use a little more control. Just gave em a little taste, so tonight when I asked what they were working and they said legs I asked if they wanted to work with me. They jumped on the offer and I put em right fvcking in it with my normal leg day. I'm really interested to see how they walk tomorrow.

[almostgone]

I think so man! I've been watching them for a while and they're usually just all over the place with their workouts. Last night I heard them say they never could get a good bicep workout. So I stepped in and pushed the through a couple sets of preacher curls with some forced and negatives and made them slow their reps down and use a little more control. Just gave em a little taste, so tonight when I asked what they were working and they said legs I asked if they wanted to work with me. They jumped on the offer and I put em right fvcking in it with my normal leg day. I'm really interested to see how they walk tomorrow.

LOL....yeah, about that.

You may have a couple of spotters now, just don't scare them off.

[marcus300]

Thank you Marcus. Xoxoxo

How often does the Mrs workout and does she ever do just cardio?

She trains roughly 3-4 times per week. The cardio we do is tabata which doesn't last long. She will controls her bf levels with her diet but has naturally low levels anyway. We do some biking when we have the chance and we do a lot of walking but she doesn't have anything set in stone

[marcus300]

http://m.youtube.com/watch?v=c24jrCfJUuk
Marcus give this video a watch if you have the time. Less than 10 minutes

yes I will watch this later on

[Dpyle]

LOL....yeah, about that.

You may have a couple of spotters now, just don't scare them off.

That's what I'm hoping for. I believe a good spotter for forced and negatives is what I'm missing to turn my training up another notch.

[marcus300]

That's what I'm hoping for. I believe a good spotter for forced and negatives is what I'm missing to turn my training up another notch.

Forced and negs must be one of my favourite but you really need a partner who knows what he is doing but once your both on the same path and have that connection how to push him through a forced rep and neg rep its very productive IMHO. Its difficult for me these days but I used this method for many yrs

[Dpyle]

Forced and negs must be one of my favourite but you really need a partner who knows what he is doing but once your both on the same path and have that connection how to push him through a forced rep and neg rep its very productive IMHO. Its difficult for me these days but I used this method for many yrs

Yeah. I'm hoping to build a training relationship with these guys. As they learn more it'll get better. That's why I've never been the type of guy to just ask anyone for a spot. Random people won't work in the situations we put our selves in. It takes someone that knows you to really deliver what is needed the way we train.

[marcus300]

http://m.youtube.com/watch?v=c24jrCfJUuk
Marcus give this video a watch if you have the time. Less than 10 minutes

I watch Jerry often and he talks a lot of sense in that particular video he absolutely reinforces all my comments and advice in this thread. He is right what he says and its what ive been sprouting all this time. I know this type of training isn't for everyone because many find it impossible to go through what you have to do when training to failure. That's why I state its not something you can suddenly do its something you have to learn and train your body and mind to do and even then many still cant do it. That's why I asked you do you think your really training to failure in your workouts because deep down I knew you wasn't and I think your turning a corner now because you know yourself you aren't....right!!! this isn't a negative this is a positive because your learning how to truly feel at failure and what kind of mind set you need to be in.

I am very strong minded and over think things all the time its just me and how I go about things but one things is for sure is this type of training is incredible if you can unlock the true failure method, its fuking amazing, its something what I cant describe its something you have to experience. It takes a hell of a lot of mind control to get yourself and your body past pain into failure. Jerry hit the nail on the head in that video and its all over this thread since page one ive been talking about it and trying to express it and most of all trying to push the motivation into anyone who wants to try it.

I will post more workouts and I will do post somemore of what I am going through and how I am thinking like ive done before but not often and you will see and feel the pain I go through just like that re-post I recently did about my shoulder workout and that was just for pressing

I sense your understanding more and know what its going to take to train HIT

[marcus300]

I'm all fired up to train now erggggggggggggggggggggg

Just had my pre workout and some coffee lol....not used it for ages so I am going to be on the top of the roof soon. Going doing shoulder very soon and feel the need to take myself to hell and back...........

[almostgone]

I'm all fired up to train now erggggggggggggggggggggg

Just had my pre workout and some coffee lol....not used it for ages so I am going to be on the top of the roof soon. Going doing shoulder very soon and feel the need to take myself to hell and back...........

Don't aggravate that shoulder too much?

[clarky.]

Shoulders for me as well today.

[almostgone]

Must be in the air..shoulders this evening here also.

It's f-in cold too. 9°F. ....brrrrr...,

[Igifuno]

I'm all fired up to train now erggggggggggggggggggggg Just had my pre workout and some coffee lol....not used it for ages so I am going to be on the top of the roof soon. Going doing shoulder very soon and feel the need to take myself to hell and back...........

The screams from the dungeon.

[marcus300]

Finished shoulder

I haven't trained for 3 days and within the last 4 days I did drop my carbs to around 60% less than my usual and by the end of the 4 th day I was looking flat and slightly drained. I do respond well to carbs and knew dropping them more than my usual 40% would increase the depletion even more anyway I started late last night and started to reefed my stores for the workout today. This morning after my breakfast I could visually see a difference my veins were popping I could feel a surge and when I added in the coffee well I felt like a highly tuned V12 running perfectly

Did a lot of RC warm ups and stretches. Then went into pre exhausted HIT using the rest pause method on all movements. Tired very quickly and the pump was good and could see by my forearms separation and veins things were looking good. Didn't lift to my extremes in weight wise but got the intensity up and went to failure and beyond.

Couldn't do abs after I was totally fuked and knew I was depleted, body was screaming to be fed and restore some glycogen so home and did what it wanted.

[DCI]

Arms are toast today. Took several attempts to punch the alarm clock this evening.

Lmao can just see that happening we've all been there. Woke up over xmas and clearly my brain was awake but the rest of me wasn't cos I went to get off the couch and fell clean to the floor couldn't do anything but laugh lol

[DCI]

Finished shoulder

I haven't trained for 3 days and within the last 4 days I did drop my carbs to around 60% less than my usual and by the end of the 4 th day I was looking flat and slightly drained. I do respond well to carbs and knew dropping them more than my usual 40% would increase the depletion even more anyway I started late last night and started to reefed my stores for the workout today. This morning after my breakfast I could visually see a difference my veins were popping I could feel a surge and when I added in the coffee well I felt like a highly tuned V12 running perfectly

Did a lot of RC warm ups and stretches. Then went into pre exhausted HIT using the rest pause method on all movements. Tired very quickly and the pump was good and could see by my forearms separation and veins things were looking good. Didn't lift to my extremes in weight wise but got the intensity up and went to failure and beyond.

Couldn't do abs after I was totally fuked and knew I was depleted, body was screaming to be fed and restore some glycogen so home and did what it wanted.

As a car I see you as a ZR1 sledgehammer old skool but a brute none the less that can still rip your head off with the right tweeks ha

[RaginCajun]

As a car I see you as a ZR1 sledgehammer old skool but a brute none the less that can still rip your head off with the right tweeks ha

Haha great analogy!

[DCI]

Haha great analogy!

Friend has one in the uk got the engine built in the US 10 years ago running 550bhp na and its still perfect to this day very impressive car tbh

[kelkel]

my veins were popping

I'm so waiting for that to happen to me.

[clarky.]

Ok just back from doing shoulders did RC ex of course and stretching for a good 10min tis time.

Seated side lat raises 5 sets high reps light weight

Front raises with a plate same ^^ but heavier

Rear delt fly on the bench 3 sets high reps

Rear cable fly one side at a time same as above ^^

Remember i'm on a pull back and this is the first time i have done shoulder in a wee while because of RC probs so no HIT. I did get a good burn and a right swet going on.

Shoulder was not to bad but as i said it was light weight. Waiting on physio appointment.

[zempey]

Legs this morning, was a good session for me, but nothing like you animals. Did some extensions nice and controlled for 4 sets increasing weight each set. The stack is only 290 so you can't really go heavy on this machine, think I finished around 250 just to get some blood in the muscles and joints. Moved on to squats, nothing crazy, stopped myself at 3 plates to make sure my back was ok. I did try and sit as deep as I could comfortably go, which is just about parallel, I haven't been too consistent on legs and don't want to tear up my low back. Leg press I went a bit heavier than I have in previous sessions, 9 plates a side instead of 8, nice and controlled, full range. Did some calf presses fairly heavy, the stack tops out at 400 so I just stacked it and did them nice and controlled with a good flex throughout. I don't work my legs as hard as I used to, I enjoy being able to walk and I have a hard enough time getting my thighs into jeans so I am not after much more size on them, just shape. Had to cut and run early, had to take the kid to school, so no hams or cardio. Overall it was a good session and my legs are sore already, so I imagine the next couple days will be fun.

[marcus300]

I'm so waiting for that to happen to me.

lol lmfao

[marcus300]

Mrs Marcus

Circuit today

Squats x 15 reps
lunges no weight x 15 reps
sumo squats no weight x 15 reps

1 min rest and repeat 4 times

[AllKindsOGains]

Arms this morning-it was my night off so, to be honest, I had a few drinks with my brother..sorry marcus lol.
I literally can't hold out my arms straight without pain. Feels like someone took a nail and hammered it into the outer side of the crook of my elbow, right on the outer head of my bicep.

Tris:
Tricep Push Downs (straight bar)-2 feel sets, 2 working with 2 drops each

Weighted Dips-1 warm up bodyweight, then 2 working sets with a 45 lb plate, 2 rest pauses each set

DB skull crushers-2 working sets, 2 rest pauses

Unilateral cable push downs-2 sets per arm, 2 rest pauses

Bis:
Warm up curls with just the bar for 15 reps to get the blood flowing
DB Arnold curls(incline): 1 warm up, 2 working with 2 drops each

Straight bar standing curls: 2 working sets, 2 drops each
(my gym has the rack with bars set at different weights, so I set up the lower weighted bars on the ascending pedestals, which makes dropping almost instant)

Machine preacher curls-2 sets, 2 drops each
(I love this machine

DB standing bilateral hammer curls-2 sets, 2 drops each
(what I do is put the dbs in front of my legs to where it takes the shoulders out of it, almost like a standing bar curl but with dbs)

Abs
My arms hurt

[AllKindsOGains]

I watch Jerry often and he talks a lot of sense in that particular video he absolutely reinforces all my comments and advice in this thread. He is right what he says and its what ive been sprouting all this time. I know this type of training isn't for everyone because many find it impossible to go through what you have to do when training to failure. That's why I state its not something you can suddenly do its something you have to learn and train your body and mind to do and even then many still cant do it. That's why I asked you do you think your really training to failure in your workouts because deep down I knew you wasn't and I think your turning a corner now because you know yourself you aren't....right!!! this isn't a negative this is a positive because your learning how to truly feel at failure and what kind of mind set you need to be in.

I am very strong minded and over think things all the time its just me and how I go about things but one things is for sure is this type of training is incredible if you can unlock the true failure method, its fuking amazing, its something what I cant describe its something you have to experience. It takes a hell of a lot of mind control to get yourself and your body past pain into failure. Jerry hit the nail on the head in that video and its all over this thread since page one ive been talking about it and trying to express it and most of all trying to push the motivation into anyone who wants to try it.

I will post more workouts and I will do post somemore of what I am going through and how I am thinking like ive done before but not often and you will see and feel the pain I go through just like that re-post I recently did about my shoulder workout and that was just for pressing

I sense your understanding more and know what its going to take to train HIT

Hells Yes!

[GirlyGymRat]

Mrs Marcus Circuit today Squats x 15 reps lunges no weight x 15 reps sumo squats no weight x 15 reps 1 min rest and repeat 4 times

And I am doing legs tonight

[almostgone]

I think I'm awake. downing a shake and going to the shop to work shoulders. 24°F right now so I'll bundle up a bit

[Roger11]

what preworkout did you use marcus?

[DrewZ]

Changed it up a bit for legs the other day to shock the body.

Got a quick simple workout in;

Walking Lunges 3x70 steps
Back Squats 4x15
Leg Press 3x20 + 1x10 with a 5x5 cadence (almost lost my cookies here!)
Leg Extension 4x15 + last set was a double drop set
Done.

Welcome to DOMS city....

Back to HIT when I recover.

[almostgone]

Was pushed for time tonight, but got in a decent lift.

R/C exercises and broomstick stretches
D'bell shoulder press-2 w/u, Work-3.5, drop, fail, drop, 1.5-2.5. New weight on these. Getting there slowly but surely.
Standing cable side lateral- 2 w/u, Work-(left)-5.5-2.5, Work-(right)-5.5-2. OK, I'm weak on these so they'll defo be alternated with seated side laterals from one lift to the next. I like them, though. Just had forgotten how well the constant tension hits the medials.
High cable rear delt rows- 2 w/u, Work-7.5-4.5 w/ a very long neg. on last half rep.
B'bell shrugs- 2 straight sets.

Since I was pushed for time, the traps didn't get the usual amount of attention.
29 minutes not counting the stretches and R/C exercises.


I think I do have a shot @ having 1 night off this weekend!

[marcus300]

what preworkout did you use marcus?

I just drop in my morning shake some L-Arginine and coffee that's it right now. I don't drink coffee so when I have it which isn't that often it sends me hyper in the gym and gives me that extra push sometimes I need.