**Marcus's HIT Dungeon**

[marcus300]

Hey thats extremely helpful marcus. I just bought a cooler, more tupperware, chicken breast, salmon, and lean ground beef. Going to be cooking them all up and packaging them up today. I guess what ill do is just go ahead and have rice with all 4 of my meals, including the higher fat ones. Ive found that i can handle more carbs and stay lean vs having more dietary fat... but anyway, thanks again!

Can you not extend the 4 meals to 5?? might be easier and you will still fire the appetite up because of the lower amount of food which will help when you need to increase the total cals when you start getting freaky big You do want to be a freak don't you? you do want to turn heads don't you?

Don't be afraid of food and monitor your progress and change things if need be, don't be to ridged and think you can alter what something may say on the net or in a book. Change to how you respond and its not easy but what will happen is you start understanding your body and how it grows, cuts and maintains....once you start to learn about how you respond you have a very valuable tool. It takes time but you will get there.

[AllKindsOGains]

Can you not extend the 4 meals to 5?? might be easier and you will still fire the appetite up because of the lower amount of food which will help when you need to increase the total cals when you start getting freaky big You do want to be a freak don't you? you do want to turn heads don't you?

Don't be afraid of food and monitor your progress and change things if need be, don't be to ridged and think you can alter what something may say on the net or in a book. Change to how you respond and its not easy but what will happen is you start understanding your body and how it grows, cuts and maintains....once you start to learn about how you respond you have a very valuable tool. It takes time but you will get there.

No those 4 meals are just for at work man lol. I normally have 7 haha. Sorry i should have clarified those are replacing my protein bars. Remember, im at 5200 cals, so...

[marcus300]

No those 4 meals are just for at work man lol. I normally have 7 haha. Sorry i should have clarified those are replacing my protein bars. Remember, im at 5200 cals, so...

hahahah I thought 4 meals lol remember drop your shakes and have food

[Sfla80]

Arms today.

Also extremely weird day at the gym lol. There were more guys in tiny ass shorts then women :/.....a guy doing dips on the squat rack???? a guy doing leg press on the smith machine, and a guy using a pair of 30# db to stand on while doing oblique's on the cables. Just strange day over all.

Tris

Ez bar pull downs. 2 warms, 1 feel, 2 working, 2 drops

Rope pull downs 1 feel, 2 working, 1 drop

Db incline skulls, 2 working

Single arm reverse pull downs 2 working.

Bis

Straight bar 1 feel, 2 working, with a couple half reps and 2 drops

Hammers same as above

Single arm hammer strength preacher machine. 2 working, 1 drop.

Bi workout was new, trying to switch it up some.....how does it look?

Also usually don't measure, and haven't in about 6 months. But bis are 16.6" now. 6 months ago was barely hitting 15.5"

[marcus300]

Arms today.

Also extremely weird day at the gym lol. There were more guys in tiny ass shorts then women :/.....a guy doing dips on the squat rack???? a guy doing leg press on the smith machine, and a guy using a pair of 30# db to stand on while doing oblique's on the cables. Just strange day over all.

Tris

Ez bar pull downs. 2 warms, 1 feel, 2 working, 2 drops

Rope pull downs 1 feel, 2 working, 1 drop

Db incline skulls, 2 working

Single arm reverse pull downs 2 working.

Bis

Straight bar 1 feel, 2 working, with a couple half reps and 2 drops

Hammers same as above

Single arm hammer strength preacher machine. 2 working, 1 drop.

Bi workout was new, trying to switch it up some.....how does it look?

Also usually don't measure, and haven't in about 6 months. But bis are 16.6" now. 6 months ago was barely hitting 15.5"

Progress...........well done

[Iceberg]

So im going shopping for a cooler and tupperware for my meal prep tomorrow. Any suggestions on where to go for quality stuff?

Check out 6pack bags

[DCI]

My back is killing me today from friday. Was fine yesterday work up this morning boom pain ha

[AllKindsOGains]

Headed in for chest tonight. Time to go take another step towards success.

[GirlyGymRat]

It's my leg day. Took 6 unexpected gym days off adjusting to new diet ( withdrawal headaches and sinus). I felt weaker today but struggles thru.

Marcus. Still following along with Mrs Marcus. I appreciate your posting her workouts. Luv it and greatly appreciated.

[*mikro*]

Broke through chest plateau using hit training today. Mucho gracias

[marcus300]

It's my leg day. Took 6 unexpected gym days off adjusting to new diet ( withdrawal headaches and sinus). I felt weaker today but struggles thru.

Marcus. Still following along with Mrs Marcus. I appreciate your posting her workouts. Luv it and greatly appreciated.

More are coming

[marcus300]

Broke through chest plateau using hit training today. Mucho gracias

That's excellent. Tells us about how you did that.

[GirlyGymRat]

more are coming

xxxoxxxo

[Mp859]

xxxoxxxo

That was cute

[Roger11]

hey guys, hows everyone going? ive been off cycle now for over 3 months and just on my trt maintaining. I was going to get on cycle last week but work got in the way so i told myself tuesday, which is tomorrow for me. I want to gain more muscle and get bigger then diet down for my asia trip in may. Its now or never. Problem is, can i go back to eating big amounts of food, the effort and consistancy is a killer. Not missing meals etc etc. Im enjoying being so lazy atm its great. Only thing holding me back. But gotta do what you gotta do. I will start tomorrow..

[zempey]

Back day today and it was a good one, getting stronger every week. Holding steady at 272 while my mid section leans out more and more. Lots of volume and lots of weight, hit the stack on both cable machines I used and went up in weight on bent rows but used straps for my 315 and 365 set. Also added weight to hypers this week and it felt good, had a nice valley in the middle of my back between my lower lats so I could tell there was a nice pump in my back. Grip is getting better but it was fading at the end with the heavy sets. Chest tomorrow, going to hit it hard with lots of volume.

[DCI]

Shoulders tonight gonna be fun .

[clarky.]

Shoulders tonight gonna be fun .

Smash it mate. I never got to the gym today but will the mora.

[DCI]

Cheers clarky man. Yeh should be fun they repaired quickly this week so feel I'll start with them this week. And will do legs tomorrow I think.

[AllKindsOGains]

Chest is already sore from this morning (which was last night for those with a normal schedule). Headed in for back tonight (my morning). Lets do it!

[DCI]

Chest tonight was very good pre exhausted with flies.

So started with incline flies. Did rc warm up too. Did 2 warm up sets nothing crazy one feeler then into my heavy two sets.

Went into the pain threshold a lot today went past it too left nothing in the tank for a drop. It was seriously hard and slow reps.

Then flat benching these were tough as i said i fired hard into the beyound failure and forced reps with flies so these were low rep but quality sets and hard no drop either tonight as was very hard.

Incline same as above very sore tbh. Then decline same again but i was so sore couldn't manage much reps. Did a drop on this and found it hard.

Then cable crossovers to hit the upper inner chest

[*mikro*]

i've been stuck doing the 5x5 routine forever and i've been finding it hard to move up in weight because i use up so much strength getting to the 5th set that i just stay stuck. so to do one working set and 2 rest pause sets i had to use the smith machine because i was all alone ( i dont expect someone to stand around while i wait 20 secs for my next set) so i put 30 lbs more than i think i can do on normal bench and i blasted off 13 and then 7/5, 6/5. granted i know the smith machine is cheating a bit but I'm confident that when i have my buddy with me on saturday I'll be able try maybe 20 lbs more than my previous max because i dont waste the energy pyramiding up. why the f@#ck didn't i think of this thanks again buddy

That's excellent. Tells us about how you did that.

[almostgone]

Waking up with a shake. Headed to the shop for legs in 45 min. or so.

[Sfla80]

Back today....little different routine for me. Let me know how this looks. And what I can add or change.

Warmed up with standing lat pull downs. 3 sets

Db rows, 1 feel, 2working (slow and holding at peak for 3 seconds)

Tbar rows 1 feel, 2 working, 2 drops

Seated wide grip rows. 2 working 1 drop

Reverse close grip pull downs 2 working couple half reps, 1 drop

Hypers to finish.

Felt great. Lats felt really full walking out of there.

[DCI]

Sounds great to me. Id incorperate tensioned deads and maybe bb rows in rotation just for diff exercises

[Sfla80]

Sounds great to me. Id incorperate tensioned deads and maybe bb rows in rotation just for diff exercises

DCI bb rows go in every other week.

Do u or have u (or anyone else for that matter) do them on the smith machine?? Little weak I know but helps with my form for now.

Deads I will be honest on....I slack ass on them. Will hit it next week

[kelkel]

Waking up with a shake.

I use an alarm.

[almostgone]

I use an alarm.

Ow, zing!! Always enjoy your posts, Kel!

[almostgone]

Back today....little different routine for me. Let me know how this looks. And what I can add or change.

Warmed up with standing lat pull downs. 3 sets

Db rows, 1 feel, 2working (slow and holding at peak for 3 seconds)

Tbar rows 1 feel, 2 working, 2 drops

Seated wide grip rows. 2 working 1 drop

Reverse close grip pull downs 2 working couple half reps, 1 drop

Hypers to finish.

Felt great. Lats felt really full walking out of there.

Did the underhand grip give you a different feel, sfla?

[almostgone]

Got a question for everyone. By the time I got to the power thrusts and leg curls, I felt fully warmed up so I didn't go through a feeler/warm up sets on those 2 lifts. I've been shuffling 100 pound and 45 pound plates on and off my leg press as needed for the last 3 exercises and I'm feeling loose. I went straight to a work set on the power thrusts and then went straight to my leg extension/curl machine which I had already loaded up and did my work set of leg curls, then I went back and stripped the plates off of both machines. Anyone see that bypassing the warm up/feeler sets on those 2 lifts is a poor choice?

Started off with lower body and back stretches and a couple of sets of crunches.

Leg extension-2 w/u, Work- 16, drop,5,drop,6.5 w/ a really long hold on last half rep. May bump this weight up although my knees seem to like the extra reps?
Toe touches
Calves- 2w/u, Work1-11-5-3, drop weight, Work 2-7-4-3.5. New weight on first work set.
Hacks- 1w/u, Work- 5-3-2.5. New weight on these.
Leg press- 2 w/u, Work-7-4.5-3
Power thrust- Work- 5 heavy reps. These are like doing hacks on an angled leg press, but you're facing the back pad. Also, they seem to be helping my lower back some; hopefully I'll be squatting again soon.
Leg curls- Work-11.5 w/ a long hold on last half rep, say a long 15 count.

Time not including stretching= 46 minutes.

[AllKindsOGains]

Just smashed back in under an hour. My fav muscle group already hurts, in a very good way. Makin some gains!

[Bio-Active]

Got a question for everyone. By the time I got to the power thrusts and leg curls, I felt fully warmed up so I didn't go through a feeler/warm up sets on those 2 lifts. I've been shuffling 100 pound and 45 pound plates on and off my leg press as needed for the last 3 exercises and I'm feeling loose. I went straight to a work set on the power thrusts and then went straight to my leg extension/curl machine which I had already loaded up and did my work set of leg curls, then I went back and stripped the plates off of both machines. Anyone see that bypassing the warm up/feeler sets on those 2 lifts is a poor choice? Started off with lower body and back stretches and a couple of sets of crunches. Leg extension-2 w/u, Work- 16, drop,5,drop,6.5 w/ a really long hold on last half rep. May bump this weight up although my knees seem to like the extra reps? Toe touches Calves- 2w/u, Work1-11-5-3, drop weight, Work 2-7-4-3.5. New weight on first work set. Hacks- 1w/u, Work- 5-3-2.5. New weight on these. Leg press- 2 w/u, Work-7-4.5-3 Power thrust- Work- 5 heavy reps. These are like doing hacks on an angled leg press, but you're facing the back pad. Also, they seem to be helping my lower back some; hopefully I'll be squatting again soon. Leg curls- Work-11.5 w/ a long hold on last half rep, say a long 15 count. Time not including stretching= 46 minutes.

I think you are fine going right into those working sets. You did enough with the other lifts to warm everything up

[almostgone]

DCI bb rows go in every other week.

Do u or have u (or anyone else for that matter) do them on the smith machine?? Little weak I know but helps with my form for now.

Deads I will be honest on....I slack ass on them. Will hit it next week

I think kel does, but he uses one hand/ uses the b'bell as a dumbbell....seriously.

[marcus300]

i've been stuck doing the 5x5 routine forever and i've been finding it hard to move up in weight because i use up so much strength getting to the 5th set that i just stay stuck. so to do one working set and 2 rest pause sets i had to use the smith machine because i was all alone ( i dont expect someone to stand around while i wait 20 secs for my next set) so i put 30 lbs more than i think i can do on normal bench and i blasted off 13 and then 7/5, 6/5. granted i know the smith machine is cheating a bit but I'm confident that when i have my buddy with me on saturday I'll be able try maybe 20 lbs more than my previous max because i dont waste the energy pyramiding up. why the f@#ck didn't i think of this thanks again buddy

That's excellent news and well done on your progress

[marcus300]

Got a question for everyone. By the time I got to the power thrusts and leg curls, I felt fully warmed up so I didn't go through a feeler/warm up sets on those 2 lifts. I've been shuffling 100 pound and 45 pound plates on and off my leg press as needed for the last 3 exercises and I'm feeling loose. I went straight to a work set on the power thrusts and then went straight to my leg extension/curl machine which I had already loaded up and did my work set of leg curls, then I went back and stripped the plates off of both machines. Anyone see that bypassing the warm up/feeler sets on those 2 lifts is a poor choice?

If you feel like you have warmed up emough and your not risking any kind of injury them go with how you feel. Ive done it plenty of times but it depends on the movement and which beyond failure protocol I was implementing but just adapt HIT to how you feel best and go by results and how you feel

[marcus300]

Been busy so not had time to post details of my own workouts but I am free now so its all good from today


Mrs Marcus routine last night

Standing DB press 3 x 15 reps
db laterals 3 x 15 reps
bent over laterals 3 x 15 reps

Bench dips 2 x 12 reps - weighted
db kickbacks 2 x 15 reps
close floor press up 2 x 10 reps


Tabata training - I also did this
20 seconds all out as hard and fats as you can then 10 seconds rest - 8 sets

We did
Burpees
squat jumps
star jumps
horizontal knee lifts

[almostgone]

Burpees are my choice for cardio, although I should do them more often. Sometimes I'll throw in a pushup while @ the horizontal/plank portion of the burpee.

[almostgone]

Thanks for the feedback, Marcus and Bio-Active. I do feel fully warmed up @ that point of my lift and hate to p!ss away energy that I could be applying to a heavier/ more intense working set.

[Dpyle]

Just home from my leg session. It's been an hour and I need to eat but still fighting the urge to vomit.

Warmed up with 5-6 minutes on the bike

Leg extensions: 2 warmups, 1 feel, and 1 working w double drop

Leg press: warmup/ pre-exhaust started with 4 plates each side repping out to 15 and adding 1 plate/side each set till I hit a working set of 9 plates each side. Made it to 8 with a little RP.

V squat: 2 feel, 1 working with RP.

Stiff leg deads: 1 warmup, 1 working w RP.

Lying leg curl: 1 feel, 1 straight set, 1 working w double drop.

I'm and out in an hour including change time and my bike ride. I believe next week I'll shoot for an even half ton for my working set on the leg press.

[almostgone]

Just home from my leg session. It's been an hour and I need to eat but still fighting the urge to vomit.

Warmed up with 5-6 minutes on the bike

Leg extensions: 2 warmups, 1 feel, and 1 working w double drop

Leg press: warmup/ pre-exhaust started with 4 plates each side repping out to 15 and adding 1 plate/side each set till I hit a working set of 9 plates each side. Made it to 8 with a little RP.

V squat: 2 feel, 1 working with RP.

Stiff leg deads: 1 warmup, 1 working w RP.

Lying leg curl: 1 feel, 1 straight set, 1 working w double drop.

I'm and out in an hour including change time and my bike ride. I believe next week I'll shoot for an even half ton for my working set on the leg press.

Dang, you're moving a good amount of weight, Dpyle!