**Marcus's HIT Dungeon**

[zempey]

Itrain simalar to ghetto, it just works for me. I like the idea of HIIT and try to use it to some degree, but I am not built for true HIIT.

[DCI]

Well ended up doing back too many ppl where doing shoulders.

Did pull ups as warm up.

Then t bar rows 2 warm ups one feeler and one heavy with a limited rep dd.

Then hammerstrength pull down heavy set and dd blood was pumping.

Then tensioned dead heavy and dd was tired but still banged out decent reps lats where squeezing very hard was crazy.

The db rows heavy was good with hypers.

Great session heavy hard and fast

[Bio-Active]

Hi Bio, the thread is more or less base all upon HIT or your own version of it, short intense training is were we all are in here..... Whats your training style?

I guess this went right over my head. Yes my training is super intense. The lifting lasts between 45 minutes to 1 hr max and then right after I lift I do 30-40 minutes low intensity treadmill keeping my heart rate in the fat burning zone

[AllKindsOGains]

Arms tonight. Then 2 days off and lots of sleep. Gonna make it count

[kelkel]

it has brought such balance to my life, respect from my peers,health and friends that share the same lifestyle.

Yep. I preach that often. I don't know where I'd be without this life style.

[AllKindsOGains]

Blasted arms. Was actually able to do some forced reps on biceps beins i worked out with a friend. Time for some sleep!

[Bio-Active]

My son and I hit chest tonight Incline bench 5x12 Hammer strength wide grip presses 5x10 Dumbbell flys heavy 5x8 Peck deck 5x15 Cable crossovers to finish chest off 5x25 got all that done in 45 minutes 35 minutes treadmill walking and done

[almostgone]

Woo hoo!!! Off work tonight, so I'm going to grab some rest and hit shoulders late this evening/ early tomorrow morning.

[AllKindsOGains]

Alright, so meal prep was a nightmare. Do you guys think sandwiches would be acceptable?? Haha so much easier and i can track macros easily...

[Bio-Active]

Alright, so meal prep was a nightmare. Do you guys think sandwiches would be acceptable?? Haha so much easier and i can track macros easily...

depends on what you are trying to do? Often whole wheat bread is still loaded with enriched flour and HFC. If you are going to depend on sandwiches I would use ezekiel as it's not really bread it's sprouted grains. They make ezekiel tortilla as well which is pretty easy to pack up and eat cold

[hawk14dl]

I have a few questions regarding negatives

Since I got the cage, I can lift (bench) heavier then before. So I'm wondering about negatives. I I've never really done a negative, but I understand the principle.

The questions are, how often should one use a negative? Once a month? Every session? Once a year?

At what point during your training session would you implement the negative? Before or after your typical working set? Or would the entire session change when you add negatives?

And how much extra weight do you use for a negative? For my specific case, my working set is usually 205, max is 235.. I was thinking a negative would be in the 255 range ?

Marcus I'd love to get your input. Everyone else also, obviously

[AllKindsOGains]

depends on what you are trying to do? Often whole wheat bread is still loaded with enriched flour and HFC. If you are going to depend on sandwiches I would use ezekiel as it's not really bread it's sprouted grains. They make ezekiel tortilla as well which is pretty easy to pack up and eat cold

Ive heard good things about ezekial. Bottom line is just about anything would be better than 6 protein bars a day, which is what im doing now. Im literally over 5000 cals a day, so the bars are easy for work. Sandwhiches seem like theyd be fairly convenient..

[DCI]

Ive heard good things about ezekial. Bottom line is just about anything would be better than 6 protein bars a day, which is what im doing now. Im literally over 5000 cals a day, so the bars are easy for work. Sandwhiches seem like theyd be fairly convenient..

Any real food is better than the protein bar combo man.

Shoulders tonight going early and eatting already

[Bio-Active]

Ive heard good things about ezekial. Bottom line is just about anything would be better than 6 protein bars a day, which is what im doing now. Im literally over 5000 cals a day, so the bars are easy for work. Sandwhiches seem like theyd be fairly convenient..

correct but why not just do better? Your right though 6 protein bars is not very good at all. You just have to find easy things to prepare when your busy. Rice cakes whole wheat crackers ezekiel grains etc are great carb sources that require almost no planning

[ghettoboyd]

back day today....
pull downs
one arm rows
revers grip pull downs
reverse grip bent over rows
then abs and calves to finish....another fantastic week at the gym im feeling great/strong....

[marcus300]

Alright, so meal prep was a nightmare. Do you guys think sandwiches would be acceptable?? Haha so much easier and i can track macros easily...

Just cook a load of rice and chicken or eggs and take it with you, doesn't take long

[marcus300]

Ive heard good things about ezekial. Bottom line is just about anything would be better than 6 protein bars a day, which is what im doing now. Im literally over 5000 cals a day, so the bars are easy for work. Sandwhiches seem like theyd be fairly convenient..

We have spoke about this many times, you need to drop those protein bars and shakes and try your best to eat food. Your diet doesn't have any real substance in it and you need food. Rice, tuna, eggs, steak, oats,chicken, steak mince all of these are easy to make and don't take long and will be far better than the bars. You should be like a house end eating 5000k cals daily, try eating that in real food and see the difference....

[marcus300]

I have a few questions regarding negatives

Since I got the cage, I can lift (bench) heavier then before. So I'm wondering about negatives. I I've never really done a negative, but I understand the principle.

The questions are, how often should one use a negative? Once a month? Every session? Once a year?

At what point during your training session would you implement the negative? Before or after your typical working set? Or would the entire session change when you add negatives?

And how much extra weight do you use for a negative? For my specific case, my working set is usually 205, max is 235.. I was thinking a negative would be in the 255 range ?

Marcus I'd love to get your input. Everyone else also, obviously

Negatives are done once you have reach positive failure and you will need a spotter to help you get the weight back so you can do a couple of negatives, if you still can get the weight up on your own you haven't reach true positive failure. Certain movements you don't need one like concentration curls or other movements were you can use your other arms to help you with the positive part of the rep but any serious compound movement you will need a spotter because once you fail on the negative there is no were else to go.

Negs are one of my best advance protocols to use, they really feel like ive gone to the end of the line with recruiting every single fiber possible especially those tough fibers what produce thick and dense tissue the type 2b ones. Negatives done after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself then add some forced reps with your partner then negatives this will take you beyond anything you have ever experienced IMHO.Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.

[marcus300]

Arms today

Was decent session and made up for not being totally on form the other day

Bent over cable concentration curls
3 warm up sets - wanted to relly get some blood flowing before I started my set
1 working set to failure plus 2 forced reps, plus 2 negatives

Incline db curls
2 feel sets
1 working set to failure plus 2 drops

hammer curls
2 working sets plus 2 drops

Forearms
reverse curls
2 high rep sets

wrist curls
2 high rep sets


DB lying skull crushers
2 feel sets
1 working set plus 2 rest pause

rope pushdowns
2 feel sets
1 working set plus 3 drops

hammer strength tricep dips
2 feel sets
1 working set to failure plus 2 rest pause


Abs

[Sfla80]

Legs today. Wife and I were fighting Wednesday so I missed a day.

Warm ups/ stretching (I know there's been a lot of talk about proper warming and stretching but honestly didn't pay attention and I realize I need to take the time to do it and figure out what's proper for each body part)

Did leg press today for the first time in a few months. Warm up sets started with 6 total 45s first warm. .added 2 more for second and same for third. Feel set had 14 45s. Felt good....so got 16 45s and 2 25s and did two working sets with that. First one got 7 reps....second working got 4 then rest and pause got 2 more. ( with the adjustable seat...not sure what my angle should be...but did feel it in my lower back when done. My ass was planted as far as I could...knees to chest.)

Reverse V squat. 1 feel, 2 working with 10 45s. Dropped last set twice.

Stiff leg deads 1 feel 2 working...no drops. Hams felt tight and possible lock up...so I stopped.

Extensions 1 feel 2 working 2 drops

Finished with seated calves same as above.

Legs are like jello lol...and quads feel like they will cramp if I flex :/.

[Sfla80]

Arms today

Was decent session and made up for not being totally on form the other day

Bent over cable concentration curls
3 warm up sets - wanted to relly get some blood flowing before I started my set
1 working set to failure plus 2 forced reps, plus 2 negatives

Incline db curls
2 feel sets
1 working set to failure plus 2 drops

hammer curls
2 working sets plus 2 drops

Forearms
reverse curls
2 high rep sets

wrist curls
2 high rep sets

DB lying skull crushers
2 feel sets
1 working set plus 2 rest pause

rope pushdowns
2 feel sets
1 working set plus 3 drops

hammer strength tricep dips
2 feel sets
1 working set to failure plus 2 rest pause

Abs

Hammer dips!

Was going to ask u guys sunday about these and if it would benefit to fit them in every now and then.

How often do u do them marcus?

Also I always do tris before bis....does it make a difference. ..maybe just switch it up?

[marcus300]

Legs today. Wife and I were fighting Wednesday so I missed a day.

Warm ups/ stretching (I know there's been a lot of talk about proper warming and stretching but honestly didn't pay attention and I realize I need to take the time to do it and figure out what's proper for each body part)

Did leg press today for the first time in a few months. Warm up sets started with 6 total 45s first warm. .added 2 more for second and same for third. Feel set had 14 45s. Felt good....so got 16 45s and 2 25s and did two working sets with that. First one got 7 reps....second working got 4 then rest and pause got 2 more. ( with the adjustable seat...not sure what my angle should be...but did feel it in my lower back when done. My ass was planted as far as I could...knees to chest.)

Reverse V squat. 1 feel, 2 working with 10 45s. Dropped last set twice.

Stiff leg deads 1 feel 2 working...no drops. Hams felt tight and possible lock up...so I stopped.

Extensions 1 feel 2 working 2 drops

Finished with seated calves same as above.

Legs are like jello lol...and quads feel like they will cramp if I flex :/.

I really like the reverse V squat, excellent movements and really helps to take pressure of my lower back.

[marcus300]

Hammer dips!

Was going to ask u guys sunday about these and if it would benefit to fit them in every now and then.

How often do u do them marcus?

Also I always do tris before bis....does it make a difference. ..maybe just switch it up?

It depends on how I feel, its not something I do every tri session but I do like doing....

I also swap which one I train first, mostly I do biceps first because it doesn't take that long and it also warms my elbows up for triceps

[Sfla80]

I really like the reverse V squat, excellent movements and really helps to take pressure of my lower back.

I do too marcus. Always done them and especially you told me once it's good for size I believe??

Where may I ask is your foot placement high or low? I normally do low.

[marcus300]

I do too marcus. Always done them and especially you told me once it's good for size I believe??

Where may I ask is your foot placement high or low? I normally do low.

They are excellent for size and really hitting the quads. I place my feet low so all my body is under them in a straight line so I have more power and no added strain on my lower back

[marcus300]

Mrs Marcus training session today


Squats
pyramiding the weight up
4 sets for 20 reps each

Lunges
weighted with trailing leg up on a bench
4 sets for 15 reps, one leg at a time and all done continuously

Stiff leg dead lifts
2 sets of 15 reps

lying hip thrusts
weighted
4 sets of 15 reps,
1 set of 15 reps, drop another 12 reps, drop another 8 reps, drop and another 6 reps

Session today was power and strength to stimulate tissue,

All movements focused around the glutes and quads.

[GirlyGymRat]

Mrs Marcus training session today Squats pyramiding the weight up 4 sets for 20 reps each Lunges weighted with trailing leg up on a bench 4 sets for 15 reps, one leg at a time and all done continuously Stiff leg dead lifts 2 sets of 15 reps lying hip thrusts weighted 4 sets of 15 reps, 1 set of 15 reps, drop another 12 reps, drop another 8 reps, drop and another 6 reps Session today was power and strength to stimulate tissue, All movements focused around the glutes and quads.

Thank you. Been sick for over a week and staying away from gym Cannot shake this cold.

[marcus300]

Thank you. Been sick for over a week and staying away from gym Cannot shake this cold.

Hang in there GGR

[Mp859]

Thank you. Been sick for over a week and staying away from gym Cannot shake this cold.

Sorry to hear that. I ate some bad sushi I guess yesterday and let's just say the toilet and I have became very good friends today.

[almostgone]

I have a few questions regarding negatives

Since I got the cage, I can lift (bench) heavier then before. So I'm wondering about negatives. I I've never really done a negative, but I understand the principle.

The questions are, how often should one use a negative? Once a month? Every session? Once a year?

At what point during your training session would you implement the negative? Before or after your typical working set? Or would the entire session change when you add negatives?

And how much extra weight do you use for a negative? For my specific case, my working set is usually 205, max is 235.. I was thinking a negative would be in the 255 range ?

Marcus I'd love to get your input. Everyone else also, obviously

I use supervslow negatives at the end of almost all of my work sets except for lifts that I feel it isn't appropriate for like deads, squats, good mornings, etc. However, I use whatever weight I was using for my work set.
Almost anytime I'm doing a unilateral exercise I'll incorporate cheat/forced reps w/ a really slow negative since I don't have a spotter. However, if I'm in a pullback mode, I forego the negatives.

[almostgone]

We have spoke about this many times, you need to drop those protein bars and shakes and try your best to eat food. Your diet doesn't have any real substance in it and you need food. Rice, tuna, eggs, steak, oats,chicken, steak mince all of these are easy to make and don't take long and will be far better than the bars. You should be like a house end eating 5000k cals daily, try eating that in real food and see the difference....

LOL, very true. My diet is based off of approximately 3300 cal. If I put down 5k a day, I would break the "loo".

[almostgone]

Legs today. Wife and I were fighting Wednesday so I missed a day.

Warm ups/ stretching (I know there's been a lot of talk about proper warming and stretching but honestly didn't pay attention and I realize I need to take the time to do it and figure out what's proper for each body part)

Did leg press today for the first time in a few months. Warm up sets started with 6 total 45s first warm. .added 2 more for second and same for third. Feel set had 14 45s. Felt good....so got 16 45s and 2 25s and did two working sets with that. First one got 7 reps....second working got 4 then rest and pause got 2 more. ( with the adjustable seat...not sure what my angle should be...but did feel it in my lower back when done. My ass was planted as far as I could...knees to chest.)

Reverse V squat. 1 feel, 2 working with 10 45s. Dropped last set twice.

Stiff leg deads 1 feel 2 working...no drops. Hams felt tight and possible lock up...so I stopped.

Extensions 1 feel 2 working 2 drops

Finished with seated calves same as above.

Legs are like jello lol...and quads feel like they will cramp if I flex :/.

Nice lift, Sfla. I've always stretched prior to lifting, but now that I'm older, it has become even more important/useful.

[almostgone]

Thank you. Been sick for over a week and staying away from gym Cannot shake this cold.

Ugh, sorry to hear that GGR. There is some voodoo respiratory thing going around where I live. Almost everyone I know that has been dealing with it ( including myself) has started feeling better at the 10 day-2 week mark. Hope you get better quickly.

[almostgone]

Sorry to hear that. I ate some bad sushi I guess yesterday and let's just say the toilet and I have became very good friends today.

Hope that gets out of your system soon. If it doesn't, might want to go see your Dr? The last time I got food poisoning I had to go through a run of antibiotics ( Cipro, I believe).

[almostgone]

LMAO, I just completed a health risk assessment as part of our HSA plan at work. I'm 6'1" and have a large frame. They say I should weigh between 178-191 lbs. I would literally be a stick @ that weight.

[almostgone]

Almost time to lift Watching more old IFSA DVDs. Oli Thompson was a strong rascal, yet carried less bf than most of the guys. Of course, Zydrunas Savickas is, as always, " very happy".

[DCI]

LMAO, I just completed a health risk assessment as part of our HSA plan at work. I'm 6'1" and have a large frame. They say I should weigh between 178-191 lbs. I would literally be a stick @ that weight.

Lmao thats that retarded bmi at work for yeh. For me i need to loose 60lbs or some crazy shit like that. I burst my arse laughing at it when they said it.

Last night was shoulders.

Getting more used to these new dbs for shoulder pressing managed a solid 8 reps for the first set the second was only 4 reps with two very bad form forced reps with the help of a spotter.

Shoulders where exploding from that heavy set decided with arnies presses next havent done them in ages. Strength wasnt bad but the pain was insane had to really use my.minfd to power on through the pain.

Then farmers walks love these 2 sets slow walking the burn was just out there.

Then supersetted front and side raises heavy but form was bad so dropped to lighter weight and felt the contraction instead.

Doing arms today gonna copy the big mans routine there

[Bio-Active]

LMAO, I just completed a health risk assessment as part of our HSA plan at work. I'm 6'1" and have a large frame. They say I should weigh between 178-191 lbs. I would literally be a stick @ that weight.

Haha the last time my dr's nurse looked at bmi checking my in. She said oh my the dr is going to need to discuss putting me on a diet cause according to the chart I am considered obese. Lmao!

[DCI]

Haha the last time my dr's nurse looked at bmi checking my in. She said oh my the dr is going to need to discuss putting me on a diet cause according to the chart I am considered obese. Lmao!

And these ppl are supposed to be intelligent

[Bio-Active]

And these ppl are supposed to be intelligent

Right? Then ran my cholesterol and said they had never seen numbers so good. I don't remember the exact LDL and Hdl numbers but combined were just over 100