**Marcus's HIT Dungeon**

[marcus300]

No lower back pain what so ever from my squatting session. That's a first

[almostgone]

That's great!! Just finished stretching while on break. Starting to feel tonight's back lift already. LOL, if I pyramided squats like you did then hit hacks, I'd be walking on all fours/ low crawling for quite some time.

[zempey]

Legs today went much better than expected, my knee didn't gripe at all during the workout and I went heavier then originally planned. I warmed up with xt and I think this is what has been lacking in my routine up until a few weeks ago when I read it in here and implemented it. Started lighter and worked up to the stack with a drop on the last set. I didn't use wraps or a belt today because I hadn't planned to lift too heavy, but I did a nice controlled set with 3 plates and my core felt good and steady. I also went heavier then normal on presses which also felt good with no belt, I think the hypers are starting to pay off, hadn't been doing them either up until a few weeks ago. I also ate a lot more yesterday then I have been, trying to get the calories up where they should be, but damn it is hard at my weight to eat enough.

[Hazard]

Trained at a new gym today. It's a bit higher end... Geared to rich clientele. My sister began working there as a trainer so I figured I'd give it a shot.

Delts and traps today.

Shoulder press 205lb - failed at the 4th rep on last set

Cable side laterals - my delts were so tired. 3 sets to 10 with a drop set.

Lateral machine 2 sets with double drops

Rear lat machine superset with rear delt cable pulls

Dumbell shrugs to failure

Smith rear dumbell shrugs with 225lb to failure.

Then 20 min cardio on the cybex machine......

Pwo meal..... Chicken n pasta

[marcus300]

Tonight started off a little bumpy, but turned out semi-decent. While I was stretching and hitting crunches, my brain was arguing with itself the whole time. Believe, I may have too many versions of myself living up there rent free sometimes.
Played mental point/counterpoint thinking about the years I was away from lifting w/ the health crap and how long it is going to take to get back to/surpass where I was. Kind of disappointed with being off/lifting less often that I want due to work, life, etc.
Finally, a voice with a decidedly British accent told me to quit fvcking about and look to the task at hand, so that got my mind out of the counterproductive mood and into where it needed to be. Ended up being a decent lift.

Lower body and back stretches and 2 sets of crunches

WG overhand pulldown- 2 w/u, Work-6,drop,3.5,drop,2.5. Very slow negatives on these.
CG pulldown w/ stirrup handle- 1 w/u, Work-4,drop, 2.5, drop, 2.5. Again, very slow negatives.
Straightjacket stretches and toe touches
Tbar rows- 1 w/u, Work-6,drop,2.5,drop,3.5. Just a tad stronger on these today.
Low pulley row w/ V handle- 1 w/u, Work-5.5,drop, 3,drop,2.5. Slow negatives, of course.
Toe touches
Deads- 2 w/u, Work1-6 good reps at a heavier weight. Dropped weight back to my first w/u weight for a second set. Work2- 10 nice smooth reps.
D'bell rows- 9.5 reps per side.

Back feels like it has been flailed with a chain.
44 minutes not including the crunches and stretches.

LMFAO that's great news lol...................I love it when I have an influence on someone on the other side of the world when they are about to lift...........

[kelkel]

. My sister began working there as a trainer so I figured I'd give it a shot.

I was thinking the same thing. Where's the gym again?

[Hazard]

I was thinking the same thing. Where's the gym again?

Right near the pier.....

Ill take you there..... Free gym session and all. It's on me :-)

[hawk14dl]

First lift with the new cage tonight.

I haven't lifted real heavy in over a year. I haven't had more then 205lb on the bar.

The height on the safety bar is pretty near perfect. With my chest pushed out (ready to bench)the bar doesn't touch the safety bars. Deflated, it touches with slight pressure on my chest. I can roll it off really easy.

That being said, I wanted to try a max attempt. I threw 225 on the bar, and honestly didn't expect to push it. It went up easy.
So I put a 5 on each side, 235lb. Would be my highest pb. Then I got greedy, put the little donuts on to make it 240.
Came down, started the press, got about halfway to lockout and failed. Held it there a second pushing as hard as I could, slowly started back down. Went ahead and pushed for a negative.

Still felt good about the lift. ran a couple of drop sets and called it a day.

(Yes I know I'm weak, I'm working on it!)

[AllKindsOGains]

Im headed in for arms tonight. Last lifting day before my day off. Wish me luck

[almostgone]

First lift with the new cage tonight.

I haven't lifted real heavy in over a year. I haven't had more then 205lb on the bar.

The height on the safety bar is pretty near perfect. With my chest pushed out (ready to bench)the bar doesn't touch the safety bars. Deflated, it touches with slight pressure on my chest. I can roll it off really easy.

That being said, I wanted to try a max attempt. I threw 225 on the bar, and honestly didn't expect to push it. It went up easy.
So I put a 5 on each side, 235lb. Would be my highest pb. Then I got greedy, put the little donuts on to make it 240.
Came down, started the press, got about halfway to lockout and failed. Held it there a second pushing as hard as I could, slowly started back down. Went ahead and pushed for a negative.

Still felt good about the lift. ran a couple of drop sets and called it a day.

(Yes I know I'm weak, I'm working on it!)

New cage sounds great, hawk. I hear you on being weak. There's no way I could put up the numbers some of the freaks in here put up, so I settle for trying for at least an extra rep, partial, or occasionally a new amount of weight.
If I can get to absolute failure on my lifts one session, and the next time I hit that bodypart, I get something more, a cheat rep, extra partial/negative or anything that indicates I established a new failure point, then I'm happy. It doesn't happen every lift, but it happens periodically.
If it doesn't and I'm not seeing a little bit of difference visually, I change something.

[almostgone]

Trained at a new gym today. It's a bit higher end... Geared to rich clientele. My sister began working there as a trainer so I figured I'd give it a shot.

Delts and traps today.

Shoulder press 205lb - failed at the 4th rep on last set

Cable side laterals - my delts were so tired. 3 sets to 10 with a drop set.

Lateral machine 2 sets with double drops

Rear lat machine superset with rear delt cable pulls

Dumbell shrugs to failure

Smith rear dumbell shrugs with 225lb to failure.

Then 20 min cardio on the cybex machine......

Pwo meal..... Chicken n pasta

LOL, I'm too poor. But it sounds like you got in a good lift @ a fancy place. Nothing wrong with that.

[DCI]

Shoulders last night had a long journey home from work and short time at home etc so was rushed. Stupidly bought a can of red bulls sugar free instead of coffee never again was short on breath for the session.

Really pissed me off for the session.

Started with rc warm ups the usual.

Seated heavy db press for 2 heavy slow reps was hard to get my breathing right. One drop was very hard the pain was searing.

Arnie presses light as was again hard to breath slowly and controlled. I concentrated on the squeeze at the top of the movement and very slow negatives same rep range as above.

Supersetted with front and side raises. Was crazy pump at this stage breathing was affecting me still. Hard to push on but wanted to keep going.

Then db shrugs my training partner and started together and kept going till one of us failed lol.

On a side note this new gym has some proper serious lifters both men and women too great for motivation

[almostgone]

Pepsi max does me the same way for some reason, but 3-4 spoons of coffee in my prelift shake does me just fine. I generally run low on air, but the Pepsi max really exacerbates it.

[DCI]

Yeh I think it was a combo of the taurine and the carbonated water in the drink that killed me. I don't measure my cups of coffee anymore lol

I just tip it in and hope for the best lol

[zempey]

Great shoulder workout today, started out on the wrong foot due to some smelly fuker on the treadmill, I couldn't do my 5 min warm up only lasted 1:30 and wanted to puke. Did my stretches and crunches and headed for the weights.

Slept like shit last night, the wife was up coughing all night, it was like torture being woke up every hour or so, wasn't sure how things were going to go, but I was angry from mr. smelly so it revved me up.

Smith machine presses to start tried to get 2 1/2 plates but I just couldn't get my mind in it that deep yet but got a few sets at 2 plates and got a nice pump going.

Bar shrugs still without straps, kept it at 275 for 4 sets of 15 with a deep stretch and tight squeeze at the top.

Dmbl press worked my way up from 70's to a new pb with the 100's, I have never been able to get them up on my own but got 3 reps and did a drop for a killer burn. I think if I started with them I would be able to go up in weight and reps.

Rear pec deck for high reps, side flies for high reps and high rope pulls for high reps.

Shoulders were spent and pumped, didn't get the farmers walk in due to my legs being sore from yesterday. Was getting a little pinch in my bad elbow, but not enough to slow me down, just enough to make me pay attention. Arms tomorrow and then a rest day, I need a rest, my body is feeling it.

[almostgone]

Just hit Sams for some of the giant chicken breasts, 90/10 h'burger, and flank steak. Case price on flank is $5.69/lb.

[DCI]

Great workout zempey I hate really bad smelly ppl in the gym too.

At ag show off on the price of the meat in the US

[Hazard]

Just hit Sams for some of the giant chicken breasts, 90/10 h'burger, and flank steak. Case price on flank is $5.69/lb.

The meal I posted yesterday literally cost me $2.....

Chicken was $1.19/lb and the fresh pasta was $1.99 and I used half of it.

That's a good price for flank steak..... Around here its $10-$12/lb

[almostgone]

The meal I posted yesterday literally cost me $2.....

Chicken was $1.19/lb and the fresh pasta was $1.99 and I used half of it.

That's a good price for flank steak..... Around here its $10-$12/lb

The boneless/skinless chicken breast prices aren't as good as yours, Haz. They were 1.88/ lb @ Sams. They don't cut much on chicken by the case, unless you buy the split breasts.
They do better on the case prices on flank steak though. They cut right @ $2/ lb. off the counter price, sometimes a little more.
A local grocery, Publix, sometimes has skirt steak for $6.99/ lb. I usually plunder the counter and get whatever they have in the locker when it is that cheap.
I was reading the state agricultural bulletin (yes, lol, I am a 50 year old country hick that happens to listen to metal, trance, and occasional house music) anyway, between the drop in cattle feed prices last fall and fuel prices dropping (even diesel), beef is supposed to drop more by spring. Plan to put some of my tax refund into heavily stocking up the deep freeze???
Would really like to incorporate more fish into my diet, but if I see one more piece of tilapia I think I may hurl. We have a decent local fish market/fish monger. I'd like to get up there and pick up some type of fresh fish and see what I can come up with.

[almostgone]

Great workout zempey I hate really bad smelly ppl in the gym too.

At ag show off on the price of the meat in the US

LOL, not me. Just sharing prices in case anyone is going to the grocery soon.

[almostgone]

Shooting to hit a chest session this evening, so I guess I need to crash. Hope everyone has a great Friday/weekend.

[clarky.]

Did bi's today did stretching and cable curls for a warm up.

Standing Cable curls 3 sets high reps

Cable Preacher curls. ^^^^^^

Seated db curls 3 sets med reps

Incline db curls 2 sets med reps

^^^ droped weight 2 sets med reps

And done.
Guys i kid you not i actually though my skin was going to tear the pump / pain was mad.

This lighter weight high rep is murdering My muscles every session i am sore for days after each session like when i was doing preachers the day my tri's were sore against the pad and i did them last wk end anyway i will continue this for a few wk i think then go back to HIT.

[AllKindsOGains]

Arms went well today. Only problem was some shoulder issues doing db skull crushers. When i hit failure, even tho their light bells, i have to take all the weight onto my shoulders and throw them back onto my legs. I could drop them behind my head but probly not a good idea in my gym. Im going to try moving forward onto the bench and just setting them on the pad behind my head. Anyway, rest day tom.

[Dpyle]

Just hit Sams for some of the giant chicken breasts, 90/10 h'burger, and flank steak. Case price on flank is $5.69/lb.

Once I get into a bigger house I'm definitely investing in a good freezer to get in on those case prices.

[DCI]

LOL, not me. Just sharing prices in case anyone is going to the grocery soon.

Lol I meant comparing them to prices over here. A decent steak here from a butcher is 8 to 9 dollars a steak lol. Ye are getting our angus steak too and fillets ireland and america are back trading beef since 98 I think.

@clarky I love that feeling when your biceps are about explode outta your arm gonna do arms tomorrow

[clarky.]

It's just mad mate eh really really sore but good were just mad lol.

[DCI]

Its that feeling the rush of blood and the excitement of growing is what keeps us all coming back love it. Gonna do the session you posted tomorrow

[paddy155]

So I'm ready to change my training routine as of Monday and will be concentrating on HIT training. With this intense training is it wise to leave a rest day in between training sessions? Say 2 body parts per session with a rest day in between.

[DCI]

One body part per session imo I know kel kel sometimes groups them but I personally prefer one bodypart.

Tonight for me was back.

Started with strechs and pull ups to warm up with.

Then onto bb rows started light to get the blood flowing. Then a feeler set and then into a heavy set hit a pb was a bit sloppy but was good to get my body used to a heavier weight. Then did a dd back was on fire felt great.

Then onto deads lifted heavy but only manage 5 reps my glutes gave out still sore after leg day ha. So dropped one plate off and started again and banged out a nice amount of reps and good form felt good.

Then hammerstrength lat pull down had yates screaming into my ear squeeze quality part of the workout. One heavy set and a drop.

Single rows heavy and slow very slow was great.

Hypers to finsh was good to loosen out my lower back

[Sfla80]

Shoulders tonight

Little rushed but good workout.

bout 5-10 mins warming up.

Hammer strength iso lateral press 2 warms 1 feels 2 working with 2 drops on last set

Seated lateral DB 1 feel 2 working with 2-3 half reps in them. 2 drops

Front Db raise 2 working 1 drop

Pec/Dec machine. 2 working

Smith machine shrugs....did behind the back straight set into in front. Not crazy heavy weight. LAst set held last 3 reps for a good 5 seconds.

In the middle of cooking dinner.....will post a pic of post workout meal

[DCI]

Good job slfa sounds like a decent workout even though you where tight on time.

I too just cooked dinner made way too much ha least have some for tomorrow.

[almostgone]

Lol I meant comparing them to prices over here. A decent steak here from a butcher is 8 to 9 dollars a steak lol. Ye are getting our angus steak too and fillets ireland and america are back trading beef since 98 I think.

@clarky I love that feeling when your biceps are about explode outta your arm gonna do arms tomorrow

I know, DCI. I was just cutting up.

[almostgone]

So I'm ready to change my training routine as of Monday and will be concentrating on HIT training. With this intense training is it wise to leave a rest day in between training sessions? Say 2 body parts per session with a rest day in between.

You can. Several guys in here run that type of rotation. I still like the 5 way split Marcus posted on page 41, but am trying to lift every other day. Work gets in the way sometimes, but EOD is my goal for now.
The 5 way split is setup shoulders, back, chest, legs, arms.

[Sfla80]

Thanks DCI!

And here is post dinner for me and the wife.

Dry aged sirloin and whole wheat pasta with pesto.

Oh and yeah btw cost of this meal is 0.00$

[Sfla80]

Alright I'm not proud of this pic at all. I think my back looks like shit . But I'm posting this to get some pointers.

Honestly my back and shoulders are decently strong and good sized. Gotten compliments on shoulders alot. Thinking mainly front delts and sides. Think half this pic is me not knowing how to pose and other half is bf and something I'm doing wrong. I'm looking for criticism here on anything I can do to tighten this area up.

[DCI]

I know, DCI. I was just cutting up.

Oh yeh what are you going to do with it??

@slfa that looks lovely. Had some pasta and mince with mushrooms and pepper sauce for pasta its lovely and has f all csrbs

[almostgone]

Oh yeh what are you going to do with it??

@slfa that looks lovely. Had some pasta and mince with mushrooms and pepper sauce for pasta its lovely and has f all csrbs

The majority of it will hit the grill and the remainder will go in the slow cooker as I use packs out of the freezer. Each pack has around 3-5 big steaks in it.

[almostgone]

Alright I'm not proud of this pic at all. I think my back looks like shit . But I'm posting this to get some pointers.

Honestly my back and shoulders are decently strong and good sized. Gotten compliments on shoulders alot. Thinking mainly front delts and sides. Think half this pic is me not knowing how to pose and other half is bf and something I'm doing wrong. I'm looking for criticism here on anything I can do to tighten this area up.

I'm not one to critique on BF as I have too much I think a bit of width would make a big difference, although you're doing good man. Maybe a little more rear delt?

[almostgone]

Headed to the shop to hit chest.

[BG]

Great job guys ! Keep it up.