**Marcus's HIT Dungeon**

[RaginCajun]

Just start the hypers with your own body weight and slowly build it up, when your doing them you can actually feel a groove which targets the lower back and takes some of the tension off the hams once you find this stick in this groove and work it but don't add weight until your ready. I also twist and target different areas of the lower back at the contraction and hold for a few seconds but once I was able to use some weight it just exploded in size and now I drop set them and rep them out. They helped me a lot with my injury and also the rowing

This is a similar bench I do hypers on

when i do hypers and dead lifts the same day, i can barely breathe from the back pump!

[AllKindsOGains]

Hey guys, lookin for some advice. Does anyone here have jobs/careers in the health and fitness world? I was thinkin about getting certified as a personal trainer, or maybe just saving up, going to school and doing something in sports medicine. Anyone have experiences/knowledge they'd like to share?

[marcus300]

when i do hypers and dead lifts the same day, i can barely breathe from the back pump!

And how is your lower back thickness?

[RaginCajun]

And how is your lower back thickness?

it needs work like the rest of my body!

i do have a big arse!

[RaginCajun]

i also have really tight hip flexors from sitting on that big arse all day for work.

[AllKindsOGains]

So I'm staying aboard the bio gro bandwagon. I dropped the supplement, and after about a week I noticed I no longer had the pump or vascularity I did when I was taking it. Stayed off for another week, then got a free 10 serving bottle with an order of protein. Decided to use it, so for 3 days I took the stuff, and my pump came back. Off it again for about 4 days now, and it's gone again. Hmm... kind of hard to chalk that up with coincidence

[Sfla80]

Heading for shoulders soon! Gonna down some oats, banana, and honey real quick.

Also got my first half of bloods back if any one would like to take a look, would be appreciated.

http://forums.steroid.com/anabolic-s...ml#post6997141

[marcus300]

i also have really tight hip flexors from sitting on that big arse all day for work.

I'm foam rolling my hip flexors and lower back to help with a slight pelvic tilt ive developed

[ghettoboyd]

tough day yesterday so I forgot to log my workout so heres yesterday and todays sessions...
tues chest and biceps:
flat bench barbell
decline barbell
incline barbell
cable crossovers
still feeling good even though ive been spending a lot of time fuking with all this snow and gym closings...
4 sets each exercise

wed legs:
leg extensions to pre-exhaust
squats
leg press
stiff legged deadlifts
again heavy...ive got to say that after trying low dose deca on cycle it has done wonders for my knees and is allowing me to lift heavy without discomfort...loving this!!! I have had 3 knee surgeries over the years so this is awesome for me...later on...

[RaginCajun]

I'm foam rolling my hip flexors and lower back to help with a slight pelvic tilt ive developed

i think my pelvis is tilted some, my left leg seems shorter than my right

[Roger11]

First meal of the day done,

rolled oats cooked with bannana.

Cant believe im finaly going thru with bulking and not putting it off. I guess there comes a time where you have to kick your own arse and say COME ON JUST GET IT FKING DONE!
Yes its going to be painful and uncomfortable but if it was easy everyone would be jacked and huge.

The constant eating and lerthagy over the next 3 months will pay off though :P.

[almostgone]

Time for a shake and then going to stretch and lift. Feeling run down so hopefully this will perk me up a tad.

[Sfla80]

Well shoulders tonight.

Warm ups with RC movements, and hammer strength press with light weight

Db press, been awhile since I hit this....2 feels, 2 warms (one was suppose to be a working, but felt like I could do more...75's) grabbed 85's and was trying to find a spotter just to make sure I got them in the air. By the time I was ready no one around. Already had the mind set I was getting this. Got a good song going and nailed 7.5 reps out, dropped to 65, dropped to 40's. Felt good

Supersets side laterals into font raises. 1 feel, 2 working sets.....no drops but last working set hit 3-4 half reps at the end.

Smith machine up right rows 2 working, 1 drop

superset front and back shrugs on smith

Finished with pec/dec....didn't have much left for this exercise but I realized I didn't hit rear delts...tried my best to get 2 good working sets at least out of this.

All in all a good night....was suppose to be legs with the wife....but she wasn't feeling it....my chest is still pretty damn sore from yesterday....but still made it through pretty good.

[kelkel]

First meal of the day done,

rolled oats cooked with bannana.

Cant believe im finaly going thru with bulking and not putting it off. I guess there comes a time where you have to kick your own arse and say COME ON JUST GET IT FKING DONE!
Yes its going to be painful and uncomfortable but if it was easy everyone would be jacked and huge.

The constant eating and lerthagy over the next 3 months will pay off though :P.

Love to see some before-during-after pics Roger!

[kelkel]

i think my pelvis is tilted some, my left leg seems shorter than my right

Odds are a good chiropractor could adjust out the imbalance.

[kelkel]

Did legs today. Went down to the dungeon feeling "just ok" with this damn cold or whatever it is. Got through the workout but still couldn't really gut things out.

5 minutes on bike
Extensions as warm up then 2 hard working sets
Squats: Two sets with normal weight. Got 15 which surprised me with how I felt. At this point I decided I was going to just do another set of squats and skip leg presses.
Smith lunges: 2 sets 15 reps
Seated curls: 2 sets, 12 reps or so.
Skipped calves due to feeling shitty. They'll survive.

Legs are actually a little sore already. The power of squats I guess.

[Roger11]

Love to see some before-during-after pics Roger!

No worries mate. Ill post some up after the 3 months.
.

BTW kelkel, my gerd issues are all good now mate. Im on lansoprazole, seems better than omeprazole and pantoprazole. If it stops working i guess ill try NEXIUM, but so far so good with lansoprazole.

[Roger11]

Rice cooker is on, day off work today so i can cook all my meals fresh and hot, but obviousely cant do this all the time, will need to start prepping them the night before or something, ill work it out.

Next meal is 250greams rice with lean mice, salad mix and green beans.

This cycle im going for pure size and mass.

[IronClydes]

Just completed my first week on the Blood and Guts HIT Program by Dorian Yates that Marcus recommend's. My first workout neglected drops and rest-pauses as I misinterpreted the program online. I value everyone's opinion on this, especially as these type of programs are some of yours' bread and butter. I am thinking of making some modifications for next week to incorporate squats and other more compound movements. Here were my stats for the week, please share any advice or insights:

Day 1
Bent-Arm BB Pullover: 15x45, 12x95, 8x15
V-Bar Pulldown: 15x100, 13x145 (Heavier than most machines as a pulley is missing)
1-Arm DB Row: 12x90, 13x90 (DB's only go up to 90 at home)
Upright Cable Row: 10x95, 10x105
BB Deadlift: 12x195, 15x225

Day 2
10 min treadmill warm up
Decline BB Bench 12x135, 10x185, 4x245 drop 2x235 rest/pause 3x235
Incline DB Press 13x65, 5x85 r/p 3x85 r/p 2x85
DB Flyes 10x60, 5x80 r/p 2x80 r/p 2x80
Concentration Curls 11x40, 5x55 r/p 2x55 r/p 2x55
BB Curl 4x125 r/p 2x125 r/p 3x125
***Still felt like I needed more, so I added below exercises****
Cable Rope Hammer Curls 12x75, 5x120 drop 4x105 drop 4x90
BB Bench 6x225, 4x245 drop 2x235 drop 1x225

Day 3
Treadmill jogging 3 min warmup, 30 min jog, 6 min cooldown, stretching.

Day 4
7 min treadmill warmup
DB Shoulder Press 12x50, 10x55, 9x70 drop 4x65 r/p 3x65
DB Lateral Raises 13x55, 5x55 r/p 4x55 r/p 4x55
Stand low pulley delt raise 5x30 r/p 2x30 r/p 2x30 r/p 3x30
Bentover rear delt raise 12x40, 6x55 r/p 3x55 r/p 4x55
Tricep Pushdown 10x70, 5x90 r/p 3x90 r/p 3x90
Lying Tricep Press 9x90, 4x110 r/p 2x110 r/p 2x110
Seated Tricep Press 10x70, 5x80 r/p 3x80 r/p 3x80

Day 5
10 min treadmill warm up and leg stretches
Leg extensions 15x90, 12x115, 10x165 r/p 4x165 r/p 4x175
Vertical Leg Press 15x360, 12x460, 10x520 r/p 4x520 r/p 4x520
BB Hack Squat 12x185, 10x185, 8x205 r/p 4x205 r/p 4x205
Lying Leg Curls 12x115, 6x140 drop 2x125 r/p 1x125
Stiff Legged Deads 12x175, 11x205 r/p 5x205
Calf press on leg press 14x480, 12x500 r/p 8x500 r/p 8x500
Seated calf press 10x205, 6x225 r/p 2x225 r/p 3x225

Day 6
Jogging Treadmill 5 min warmup, 30 min jogging, 4 min cool down

Day 7
HIIT Treadmill 3 min warmup, 20 min sprint intervals (5% incline, 3.5 walk to 8.5 sprints) 25 sec/45 sec intervals, 3 min cooldown.

Took a while to type up and I value any suggestions or advice.

[Sfla80]

Just completed my first week on the Blood and Guts HIT Program by Dorian Yates that Marcus recommend's. My first workout neglected drops and rest-pauses as I misinterpreted the program online. I value everyone's opinion on this, especially as these type of programs are some of yours' bread and butter. I am thinking of making some modifications for next week to incorporate squats and other more compound movements. Here were my stats for the week, please share any advice or insights:

Day 1
Bent-Arm BB Pullover: 15x45, 12x95, 8x15
V-Bar Pulldown: 15x100, 13x145 (Heavier than most machines as a pulley is missing)
1-Arm DB Row: 12x90, 13x90 (DB's only go up to 90 at home)
Upright Cable Row: 10x95, 10x105
BB Deadlift: 12x195, 15x225

Day 2
10 min treadmill warm up
Decline BB Bench 12x135, 10x185, 4x245 drop 2x235 rest/pause 3x235
Incline DB Press 13x65, 5x85 r/p 3x85 r/p 2x85
DB Flyes 10x60, 5x80 r/p 2x80 r/p 2x80
Concentration Curls 11x40, 5x55 r/p 2x55 r/p 2x55
BB Curl 4x125 r/p 2x125 r/p 3x125
***Still felt like I needed more, so I added below exercises****
Cable Rope Hammer Curls 12x75, 5x120 drop 4x105 drop 4x90
BB Bench 6x225, 4x245 drop 2x235 drop 1x225

Day 3
Treadmill jogging 3 min warmup, 30 min jog, 6 min cooldown, stretching.

Day 4
7 min treadmill warmup
DB Shoulder Press 12x50, 10x55, 9x70 drop 4x65 r/p 3x65
DB Lateral Raises 13x55, 5x55 r/p 4x55 r/p 4x55
Stand low pulley delt raise 5x30 r/p 2x30 r/p 2x30 r/p 3x30
Bentover rear delt raise 12x40, 6x55 r/p 3x55 r/p 4x55
Tricep Pushdown 10x70, 5x90 r/p 3x90 r/p 3x90
Lying Tricep Press 9x90, 4x110 r/p 2x110 r/p 2x110
Seated Tricep Press 10x70, 5x80 r/p 3x80 r/p 3x80

Day 5
10 min treadmill warm up and leg stretches
Leg extensions 15x90, 12x115, 10x165 r/p 4x165 r/p 4x175
Vertical Leg Press 15x360, 12x460, 10x520 r/p 4x520 r/p 4x520
BB Hack Squat 12x185, 10x185, 8x205 r/p 4x205 r/p 4x205
Lying Leg Curls 12x115, 6x140 drop 2x125 r/p 1x125
Stiff Legged Deads 12x175, 11x205 r/p 5x205
Calf press on leg press 14x480, 12x500 r/p 8x500 r/p 8x500
Seated calf press 10x205, 6x225 r/p 2x225 r/p 3x225

Day 6
Jogging Treadmill 5 min warmup, 30 min jogging, 4 min cool down

Day 7
HIIT Treadmill 3 min warmup, 20 min sprint intervals (5% incline, 3.5 walk to 8.5 sprints) 25 sec/45 sec intervals, 3 min cooldown.

Took a while to type up and I value any suggestions or advice.

Welcome tduff!!

Are your sets to complete failure?

Also marcus had a write up on rep ranges. 6-12 for maximum growth. Meaning even with a drop or rp your total rep ranger should be under 12.

For instance me personally would try to get 6 reps on my working set. And if I drop it's gonna be for 2-4 reps. If I only get 2 I'll drop again for 2 more.

Just something to look into. I'm sure marcus, kel and other will comment in more detail. It takes awhile to understand and go to complete failure but once u do its amazing what this routine can do for u.

Keep posting in here....

Edit....lol...I see u actually got it after day 3 I believe. ..My mistake

[AllKindsOGains]

Legs today. I've maxed out the leg extension machine in my gym, being able to get over 12 reps before hitting failure. Think ill start with doing it single leg and pre-exausting before going back to bilatral.

[almostgone]

Well, another nosebleed tonight on first work set. The carpet in the shop is looking like someone got a hellacious beat down. It really pissed me off for some reason. Had an urge to pick up my FID bench and hurl it across the shop. Almost felt like the old days when I would pin some tren base prelift. Anyway, I ripped a shop rag up and jammed it up the offending nostril, grabbed the anger, and ran with it.

Biceps and lower body stretches
Bent over cable CC-2 w/u, Work- 6+3 forced reps per arm. New weight on these and this is when my nose sprung a leak.
Alt. d'bell incline curl-1 w/u, Work-6,drop,4,drop, 3
Seated alt. d'bell curl-1 w/u, Work4.5,drop,3.5-2.5
Seated hammer curl-3.5,drop,2.5-3.5
Triceps pressdown-2 w/u, Work-6.5,drop,4.5
Close grip Smythe press-7,drop,8. May tweak this weight up soon and rest pause it?
D'bell skullcrushers-1 w/u, Work-6.5,drop,3.5
Kickbacks supported on flat bench-8 good reps with a big squeeze per arm.

Arms smoked in 44 minutes. I guess a decent time considering the phlebotomy via my nose. Still toting some rage for some reason?

[almostgone]

Just completed my first week on the Blood and Guts HIT Program by Dorian Yates that Marcus recommend's. My first workout neglected drops and rest-pauses as I misinterpreted the program online. I value everyone's opinion on this, especially as these type of programs are some of yours' bread and butter. I am thinking of making some modifications for next week to incorporate squats and other more compound movements. Here were my stats for the week, please share any advice or insights:

Day 1
Bent-Arm BB Pullover: 15x45, 12x95, 8x15
V-Bar Pulldown: 15x100, 13x145 (Heavier than most machines as a pulley is missing)
1-Arm DB Row: 12x90, 13x90 (DB's only go up to 90 at home)
Upright Cable Row: 10x95, 10x105
BB Deadlift: 12x195, 15x225

Day 2
10 min treadmill warm up
Decline BB Bench 12x135, 10x185, 4x245 drop 2x235 rest/pause 3x235
Incline DB Press 13x65, 5x85 r/p 3x85 r/p 2x85
DB Flyes 10x60, 5x80 r/p 2x80 r/p 2x80
Concentration Curls 11x40, 5x55 r/p 2x55 r/p 2x55
BB Curl 4x125 r/p 2x125 r/p 3x125
***Still felt like I needed more, so I added below exercises****
Cable Rope Hammer Curls 12x75, 5x120 drop 4x105 drop 4x90
BB Bench 6x225, 4x245 drop 2x235 drop 1x225

Day 3
Treadmill jogging 3 min warmup, 30 min jog, 6 min cooldown, stretching.

Day 4
7 min treadmill warmup
DB Shoulder Press 12x50, 10x55, 9x70 drop 4x65 r/p 3x65
DB Lateral Raises 13x55, 5x55 r/p 4x55 r/p 4x55
Stand low pulley delt raise 5x30 r/p 2x30 r/p 2x30 r/p 3x30
Bentover rear delt raise 12x40, 6x55 r/p 3x55 r/p 4x55
Tricep Pushdown 10x70, 5x90 r/p 3x90 r/p 3x90
Lying Tricep Press 9x90, 4x110 r/p 2x110 r/p 2x110
Seated Tricep Press 10x70, 5x80 r/p 3x80 r/p 3x80

Day 5
10 min treadmill warm up and leg stretches
Leg extensions 15x90, 12x115, 10x165 r/p 4x165 r/p 4x175
Vertical Leg Press 15x360, 12x460, 10x520 r/p 4x520 r/p 4x520
BB Hack Squat 12x185, 10x185, 8x205 r/p 4x205 r/p 4x205
Lying Leg Curls 12x115, 6x140 drop 2x125 r/p 1x125
Stiff Legged Deads 12x175, 11x205 r/p 5x205
Calf press on leg press 14x480, 12x500 r/p 8x500 r/p 8x500
Seated calf press 10x205, 6x225 r/p 2x225 r/p 3x225

Day 6
Jogging Treadmill 5 min warmup, 30 min jogging, 4 min cool down

Day 7
HIIT Treadmill 3 min warmup, 20 min sprint intervals (5% incline, 3.5 walk to 8.5 sprints) 25 sec/45 sec intervals, 3 min cooldown.

Took a while to type up and I value any suggestions or advice.

Just at a quick glance, I'll second Sfla's post, but I like where you're going with this. Welcome to the fun!

[AllKindsOGains]

Alright, I don't have time to type it out right now, but today was literally a leg day I will never forget. I'll post what happened when I get back from work.

[IronClydes]

Welcome tduff!!

Are your sets to complete failure?

Also marcus had a write up on rep ranges. 6-12 for maximum growth. Meaning even with a drop or rp your total rep ranger should be under 12.

For instance me personally would try to get 6 reps on my working set. And if I drop it's gonna be for 2-4 reps. If I only get 2 I'll drop again for 2 more.

Just something to look into. I'm sure marcus, kel and other will comment in more detail. It takes awhile to understand and go to complete failure but once u do its amazing what this routine can do for u.

Keep posting in here....

Edit....lol...I see u actually got it after day 3 I believe. ..My mistake

Thanks Sfla80.

My first day sucked, but I learn fast and am working hard to get to failure. It's a pain without a partner. Basically just doing the rest-pause thing until I can do no more!

Still, coming from a history in high volume HIIT style training with minimal rest and long sweat sessions, I feel like I am neglecting my workout without the burns I am used to achieving.

Results will tell!

[IronClydes]

Just at a quick glance, I'll second Sfla's post, but I like where you're going with this. Welcome to the fun!

Thanks! Glad to be here.

Killer forum with endless amounts of great info!

[almostgone]

Thanks Sfla80.

My first day sucked, but I learn fast and am working hard to get to failure. It's a pain without a partner. Basically just doing the rest-pause thing until I can do no more!

Still, coming from a history in high volume HIIT style training with minimal rest and long sweat sessions, I feel like I am neglecting my workout without the burns I am used to achieving.

Results will tell!

I lift alone at home and rest pause, forced reps on unilateral exercises, super slow negatives, and drop sets are very handy.

[IronClydes]

I lift alone at home and rest pause, forced reps on unilateral exercises, super slow negatives, and drop sets are very handy.

Thanks almostgone. I have been trying all of those. I also workout at home, but this was my first week using these failure methods.

I used to perform a regular workout of about 10 exercises, over 30 sets, and usually something like a 20, 15, 12, 10 or 10, 12, 8, 8. A prior trainer actually had me doing leg presses of 40, 35, 30, 25, 20 (@ 270, 360, 450, 530, 620 pounds), 5 sets, high volume, before going to squats for 3 sets of 10. Talk about pain. I am used to these kind of burns. So, it is a bit of a change of mind burning out at these lower rep ranges, the burn is a bit more difficult, almost elusive. I go to failure, I just don't feel the burn as intensely or lastingly. I understand now though that this is not necessary for growth.

I'm learning from this thread

[IronClydes]

Just completed my first week on the Blood and Guts HIT Program by Dorian Yates that Marcus recommend's. My first workout neglected drops and rest-pauses as I misinterpreted the program online. I value everyone's opinion on this, especially as these type of programs are some of yours' bread and butter. I am thinking of making some modifications for next week to incorporate squats and other more compound movements. Here were my stats for the week, please share any advice or insights:

Day 1
Bent-Arm BB Pullover: 15x45, 12x95, 8x15
V-Bar Pulldown: 15x100, 13x145 (Heavier than most machines as a pulley is missing)
1-Arm DB Row: 12x90, 13x90 (DB's only go up to 90 at home)
Upright Cable Row: 10x95, 10x105
BB Deadlift: 12x195, 15x225

Day 2
10 min treadmill warm up
Decline BB Bench 12x135, 10x185, 4x245 drop 2x235 rest/pause 3x235
Incline DB Press 13x65, 5x85 r/p 3x85 r/p 2x85
DB Flyes 10x60, 5x80 r/p 2x80 r/p 2x80
Concentration Curls 11x40, 5x55 r/p 2x55 r/p 2x55
BB Curl 4x125 r/p 2x125 r/p 3x125
***Still felt like I needed more, so I added below exercises****
Cable Rope Hammer Curls 12x75, 5x120 drop 4x105 drop 4x90
BB Bench 6x225, 4x245 drop 2x235 drop 1x225

Day 3
Treadmill jogging 3 min warmup, 30 min jog, 6 min cooldown, stretching.

Day 4
7 min treadmill warmup
DB Shoulder Press 12x50, 10x55, 9x70 drop 4x65 r/p 3x65
DB Lateral Raises 13x55, 5x55 r/p 4x55 r/p 4x55
Stand low pulley delt raise 5x30 r/p 2x30 r/p 2x30 r/p 3x30
Bentover rear delt raise 12x40, 6x55 r/p 3x55 r/p 4x55
Tricep Pushdown 10x70, 5x90 r/p 3x90 r/p 3x90
Lying Tricep Press 9x90, 4x110 r/p 2x110 r/p 2x110
Seated Tricep Press 10x70, 5x80 r/p 3x80 r/p 3x80

Day 5
10 min treadmill warm up and leg stretches
Leg extensions 15x90, 12x115, 10x165 r/p 4x165 r/p 4x175
Vertical Leg Press 15x360, 12x460, 10x520 r/p 4x520 r/p 4x520
BB Hack Squat 12x185, 10x185, 8x205 r/p 4x205 r/p 4x205
Lying Leg Curls 12x115, 6x140 drop 2x125 r/p 1x125
Stiff Legged Deads 12x175, 11x205 r/p 5x205
Calf press on leg press 14x480, 12x500 r/p 8x500 r/p 8x500
Seated calf press 10x205, 6x225 r/p 2x225 r/p 3x225

Day 6
Jogging Treadmill 5 min warmup, 30 min jogging, 4 min cool down

Day 7
HIIT Treadmill 3 min warmup, 20 min sprint intervals (5% incline, 3.5 walk to 8.5 sprints) 25 sec/45 sec intervals, 3 min cooldown.

Took a while to type up and I value any suggestions or advice.

I really want to work in the following exercises that Dorian Yates didn't elect to include. Without them I almost feel like I'm missing important pieces of the puzzle:

Military Presses
BB or DB Shrugs (he does no focus work on traps)
BB Rows
Dips!!
Squats!!!
Upright Rows
Hammer Curls
Wide Grip Pull downs

Just need to figure out where to put them without overloading the program or it's low volume HIT design.

[almostgone]

If you skim back through some of the posts, I believe you'll find most of those exercises included in the lifts posted here.

I believe Kel is the resident "squat master", although it seems like Marcus has incorporated them some recently?
It takes a little while to get a " base routine" and then tweak it to suit what works for you. The "Blood and Guts" series is an excellent way to start though.

[marcus300]

i think my pelvis is tilted some, my left leg seems shorter than my right

fuk me next you'll tell me your wearing built up shoes lol I think you need to see someone about that if you have

[marcus300]

Just completed my first week on the Blood and Guts HIT Program by Dorian Yates that Marcus recommend's. My first workout neglected drops and rest-pauses as I misinterpreted the program online. I value everyone's opinion on this, especially as these type of programs are some of yours' bread and butter. I am thinking of making some modifications for next week to incorporate squats and other more compound movements. Here were my stats for the week, please share any advice or insights:

Day 1
Bent-Arm BB Pullover: 15x45, 12x95, 8x15
V-Bar Pulldown: 15x100, 13x145 (Heavier than most machines as a pulley is missing)
1-Arm DB Row: 12x90, 13x90 (DB's only go up to 90 at home)
Upright Cable Row: 10x95, 10x105
BB Deadlift: 12x195, 15x225

Day 2
10 min treadmill warm up
Decline BB Bench 12x135, 10x185, 4x245 drop 2x235 rest/pause 3x235
Incline DB Press 13x65, 5x85 r/p 3x85 r/p 2x85
DB Flyes 10x60, 5x80 r/p 2x80 r/p 2x80
Concentration Curls 11x40, 5x55 r/p 2x55 r/p 2x55
BB Curl 4x125 r/p 2x125 r/p 3x125
***Still felt like I needed more, so I added below exercises****
Cable Rope Hammer Curls 12x75, 5x120 drop 4x105 drop 4x90
BB Bench 6x225, 4x245 drop 2x235 drop 1x225

Day 3
Treadmill jogging 3 min warmup, 30 min jog, 6 min cooldown, stretching.

Day 4
7 min treadmill warmup
DB Shoulder Press 12x50, 10x55, 9x70 drop 4x65 r/p 3x65
DB Lateral Raises 13x55, 5x55 r/p 4x55 r/p 4x55
Stand low pulley delt raise 5x30 r/p 2x30 r/p 2x30 r/p 3x30
Bentover rear delt raise 12x40, 6x55 r/p 3x55 r/p 4x55
Tricep Pushdown 10x70, 5x90 r/p 3x90 r/p 3x90
Lying Tricep Press 9x90, 4x110 r/p 2x110 r/p 2x110
Seated Tricep Press 10x70, 5x80 r/p 3x80 r/p 3x80

Day 5
10 min treadmill warm up and leg stretches
Leg extensions 15x90, 12x115, 10x165 r/p 4x165 r/p 4x175
Vertical Leg Press 15x360, 12x460, 10x520 r/p 4x520 r/p 4x520
BB Hack Squat 12x185, 10x185, 8x205 r/p 4x205 r/p 4x205
Lying Leg Curls 12x115, 6x140 drop 2x125 r/p 1x125
Stiff Legged Deads 12x175, 11x205 r/p 5x205
Calf press on leg press 14x480, 12x500 r/p 8x500 r/p 8x500
Seated calf press 10x205, 6x225 r/p 2x225 r/p 3x225

Day 6
Jogging Treadmill 5 min warmup, 30 min jogging, 4 min cool down

Day 7
HIIT Treadmill 3 min warmup, 20 min sprint intervals (5% incline, 3.5 walk to 8.5 sprints) 25 sec/45 sec intervals, 3 min cooldown.

Took a while to type up and I value any suggestions or advice.

Hi, I didn't recommend DY's blood and guts routine to you. I explained that you need to fully understand HIT first and then design a program suited to you and your gaols. I said you need to read this thread but you only read a few pages which shows from the routine you posted.

Please read the whole thread and understand what working sets, feel sets, warm ups and also training to failure really means. You cant go straight into DY's routine when you don't fully understand the principles of HIT,

Please read the whole thread from start to finish and then you will understand the ideas around HIT,

[marcus300]

Welcome tduff!!

Are your sets to complete failure?

Also marcus had a write up on rep ranges. 6-12 for maximum growth. Meaning even with a drop or rp your total rep ranger should be under 12.

For instance me personally would try to get 6 reps on my working set. And if I drop it's gonna be for 2-4 reps. If I only get 2 I'll drop again for 2 more.

Just something to look into. I'm sure marcus, kel and other will comment in more detail. It takes awhile to understand and go to complete failure but once u do its amazing what this routine can do for u.

Keep posting in here....

Edit....lol...I see u actually got it after day 3 I believe. ..My mistake

Ding Ding Ding

tduff please take note of the above advice

[marcus300]

Well, another nosebleed tonight on first work set. The carpet in the shop is looking like someone got a hellacious beat down. It really pissed me off for some reason. Had an urge to pick up my FID bench and hurl it across the shop. Almost felt like the old days when I would pin some tren base prelift. Anyway, I ripped a shop rag up and jammed it up the offending nostril, grabbed the anger, and ran with it.

Biceps and lower body stretches
Bent over cable CC-2 w/u, Work- 6+3 forced reps per arm. New weight on these and this is when my nose sprung a leak.
Alt. d'bell incline curl-1 w/u, Work-6,drop,4,drop, 3
Seated alt. d'bell curl-1 w/u, Work4.5,drop,3.5-2.5
Seated hammer curl-3.5,drop,2.5-3.5
Triceps pressdown-2 w/u, Work-6.5,drop,4.5
Close grip Smythe press-7,drop,8. May tweak this weight up soon and rest pause it?
D'bell skullcrushers-1 w/u, Work-6.5,drop,3.5
Kickbacks supported on flat bench-8 good reps with a big squeeze per arm.

Arms smoked in 44 minutes. I guess a decent time considering the phlebotomy via my nose. Still toting some rage for some reason?

Its like a mirror image of my sessions

your an animal almost but get your nose bleeds checked out, check your bp please

[marcus300]

Thanks Sfla80.

My first day sucked, but I learn fast and am working hard to get to failure. It's a pain without a partner. Basically just doing the rest-pause thing until I can do no more!

Still, coming from a history in high volume HIIT style training with minimal rest and long sweat sessions, I feel like I am neglecting my workout without the burns I am used to achieving.

Results will tell!

Please read the whole thread and then you will understand the whole concept of this style of training.

You don't need to be doing any rest pause, drops, forced or negs when you first start trying HIT, all you need to do is learn how to train to go to failure which isn't going to be done in the first week. Its a mind and body thing you have to teach yourself to do

Please read the whole thread

[IronClydes]

Hi, I didn't recommend DY's blood and guts routine to you. I explained that you need to fully understand HIT first and then design a program suited to you and your gaols. I said you need to read this thread but you only read a few pages which shows from the routine you posted.

Please read the whole thread and understand what working sets, feel sets, warm ups and also training to failure really means. You cant go straight into DY's routine when you don't fully understand the principles of HIT,

Please read the whole thread from start to finish and then you will understand the ideas around HIT,

Apologies. It's taking some time to get through all 444 pages, barely hit 50 since starting and my eyes burn. Working it though, haven't stopped, taking it in bits and pieces. I misunderstood your support of his program in the beginning parts of your thread as a recommendation, it seemed a solid place to start in HIT as he had a great HIT program outlined and explained in videos on bodybuilding.com.

I'll try to keep plowing through the thread and to get a better feel for the HIT process and principles. I've always had a problem with patience...ha

Thanks again for your help and direction.

[IronClydes]

I have been following this principle so far, just got a late start as I neglected it in the first workout and begun incorporating thoroughly in the remaining workouts as I grew more familiar with it.

[marcus300]

I really want to work in the following exercises that Dorian Yates didn't elect to include. Without them I almost feel like I'm missing important pieces of the puzzle:

Military Presses
BB or DB Shrugs (he does no focus work on traps)
BB Rows
Dips!!
Squats!!!
Upright Rows
Hammer Curls
Wide Grip Pull downs

Just need to figure out where to put them without overloading the program or it's low volume HIT design.

You can add in anything to your own routine so long as you fully understand the principles of HIT, I can write out one for you but I will need a load of information but in all honesty you need to learn the basic concept of HIT and then design a routine suited to you using the principles of HIT.

I can repost some articles if you like but there is loads of info on every page of this thread straight from the start, not only from me but from many other contributors whoich will help you understand the whole HIT thing.

It is hard to understand coming from a volume routine ask allkindofgians because he is still learning and understanding. Its not something you can just turn on within a week, you need to learn how to train HIT first and then how to take your body and mind to failure within one/two sets then go from there.

[marcus300]

Apologies. It's taking some time to get through all 444 pages, barely hit 50 since starting and my eyes burn. Working it though, haven't stopped, taking it in bits and pieces. I misunderstood your support of his program in the beginning parts of your thread as a recommendation, it seemed a solid place to start in HIT as he had a great HIT program outlined and explained in videos on bodybuilding.com.

I'll try to keep plowing through the thread and to get a better feel for the HIT process and principles. I've always had a problem with patience...ha

Thanks again for your help and direction.

Watching DY's videos are excellent because he talks to you how to apply what he teaches but you need to get out of thinking about volume and start thinking HIT and compacting your sets and reps into your working sets and learn how to go to failure . I know the thread is long and its grown to be a beast of a thread to read but if you slowly read through it I promise you things will start to click into place. You will see other members asking questions and then start understanding the principles of HIT and then applying them to their own routines. I even post a routine for GB which is a solid one but please first learn about failure training and compacting your sets and reps

[marcus300]

I have been following this principle so far, just got a late start as I neglected it in the first workout and begun incorporating thoroughly in the remaining workouts as I grew more familiar with it.

I know its hard coming from a volume training program because its completely the opposite, just try and remember that your going to compact all those working sets you do in volume into one or two working sets and not to think about anymore sets or reps. Learn how to take your body to true failure, failure were you cant do another rep, you have gone to fully positive failure and you cant do another halve rep. This is what you got to get your head around and once you do you start to learn how to incorporate this kind of training into your own routine, this wont come over night or even in the first week this takes time but once you have got this under control you can add advance protocols like forced and negs, rest pause, drops, halves and quarters, super sets, pre exhaust etc.