**Marcus's HIT Dungeon**

[almostgone]

Strong lifts, Nach!! Careful w/ the flat b'bell bench buddy. It really causes grief for some people. I generally go w/ flat d'bells presses.
You're really doing well adapting to HIT!

[NACH3]

Strong lifts, Nach!! Careful w/ the flat b'bell bench buddy. It really causes grief for some people. I generally go w/ flat d'bells presses.
You're really doing well adapting to HIT!

Thx AG! Greatly appreciated... I hear you on the flat BB(just wanted to bring that nice shape back, then going to Incline first - then DB press(flat)... B/c of the shoulder I have moved my hands(grip) in for the shoulders sake...

BTW - loved finishing w/those Standing DB flies(really brings the chest together nicely!

PS... I hope putting the poundage used is ok w/y'all(it just helps me letting me know what was done and when I feel I need a Deload wk)... Thanks all!!!

[Sfla80]

Chest only(couldn't do back b/c of bis - or legs too full e/o workin legs today)

RC exercises stretching

1. Flat BB 3 feels(pyramiding up) 2 working(315# too light - 335# 3-4 reps 2 forces 2 negs) DD(315#/275#)

2. Incline BB 2 feels 1 working(245# 5-6 reps 2 forces) DD(both RPs)

3. DB Neutral grip(together) 2 working

4. Cable flies(high/mid/low) 8-12 reps one after another for 3 working

5. Finished w/standing DB Flies 1 working DD(really concentrated)

Cardio 20min 135bpm/abs

All lifts are consistently growing up each wk! Great session! Legs tomorrow!

Some serious weight there nach...

DB neutral? ?

[Sfla80]

Chest for me as well

Incline smith 3 warms 1 feel 2 working dd

Flat 2 working dd negs on last drop

Cable.flies high and even 2 working both had drops.

Single arm fly this time with. Cables

Abs

[NACH3]

Some serious weight there nach...

DB neutral? ?

Hey Sfla, thx brother

IDK the real name lol... But when I get to these im dead...

I put the DBs together(so they're touching), & keep my palms facing 2gether and usually do it on Incline... Real slow and lighter weight... I hope it makes sense... Ima look up proper name...

[DCI]

Strong lifts, Nach!! Careful w/ the flat b'bell bench buddy. It really causes grief for some people. I generally go w/ flat d'bells presses.
You're really doing well adapting to HIT!

Agreed I dont bb anymore for chest ruins my rcs.

Good weights nach man and those neutrals are cool tried them years ago

[Sfla80]

Hey Sfla, thx brother

IDK the real name lol... But when I get to these im dead...

I put the DBs together(so they're touching), & keep my palms facing 2gether and usually do it on Incline... Real slow and lighter weight... I hope it makes sense... Ima look up proper name...

I know what u r talking about...lol...what is this hitting?

[Bio-Active]

Ran the shoulders through the mud today

Each lift had 1 warm and two working sets to failure with 5 forced reps. Lots of lift though to work the whole shoulder

Side lateral raises with dumbbells

cable side raises

incline seated toward the bench front lateral raises

barbell front raises

Shrugs dumbbells

reverse peck deck

40 minutes low intensity cardio and my shoulders are on fire

[NACH3]

I know what u r talking about...lol...what is this hitting?

Focuses more on the upper inner pecs(adding thickness, nice deep cut, etc)... I liked the standing flies better... But the neutral gives me a deeper cut... And I start to see the striations on inner chest (like the cross stitch look bringing your pecs together)...

[clarky.]

Did tri's this afternoon did some stretching and light lying db tri ex for a warm up.

Lying db tri ex 1working DD

CG bench smith 1working TD **new weight** slight incline

Behind the head cable tri ex v bar 1 working DD **new weight**

Straight bar PD 1 working DD

Done 29min

Great session guys really felt strong the day got some new weights. I tried rev grip on the straight bar PD but na it was shit could not get the burn just no right just could no get the good squeeze so just did normal PD.

A don't think i'll get the gym wed thu so i'll just eat lol that's what i've done all day the day eat eat eat fvck i think i've eat about 2 chickens lol rice, wraps ,bananas ect av still got chicken and rice left for later.

[DCI]

Shoulders tonight just having me coffee before light shoulders

[ghettoboyd]

legs today:

calves
leg extensions
squats
leg press
leg curls

that's it simple and heavy...I was surprised at how easily I handled the weight on squats after doing calves and then leg extensions to pre-exhaust...my legs have become extremely resistant to the torture I put them through weekly between leg day and my biking adventures...rock on....

[DCI]

Shoulders tonight was light.

Started with shoulder press 2 sets light.

Then front and side raises 3 sets very light.

Shrugs 3 sets light.

Rear delts to finish.

Then 20 mins cardio. Now home to eat and chill

[marcus300]

Oh my I feel like a novice to you guys now.

Nice to see some serious workouts taking place.

I will just have to live my intensity through yours


Agreed be careful with those bb bench.

[NACH3]

Oh my I feel like a novice to you guys now.

Nice to see some serious workouts taking place.

I will just have to live my intensity through yours


Agreed be careful with those bb bench.

We all know your light weight is our heavy(or still light)... Hope your body is starting to recover, & feelin better!

Take er easy...

[Dpyle]

Ripped a wicked chest session last night!

Incline DB bench: 3 warm ups, 1 feel, 2 working w RP and 1 drop

Incline DB fly: 1 feel, 1 working with RP

Pec dec fly: 1 working w double drop

Decline cable press super set with flys: 1 feel, 1 working

Seated dip machine: 1 warmup, 1 feel, 1 working w RP

DB skull crusher: 1 feel, 1 working w RP

Overhead DB extension: 1 feel, 1 working w RP.

Tried a set of cable push downs but I was shot, and called it finished.

[kelkel]

legs today:

calves
leg extensions
squats
leg press
leg curls

that's it simple and heavy...I was surprised at how easily I handled the weight on squats after doing calves and then leg extensions to pre-exhaust...my legs have become extremely resistant to the torture I put them through weekly between leg day and my biking adventures...rock on....

Very nice. Someone actually is doing their calves first as suggested! Like I've said so many times here, it's the way to do it if you want them to improve. And they DON'T tire you out for legs to follow, they warm you up, imho.

[hawk14dl]

I always do calves first kel.

[kelkel]

I always do calves first kel.

I'm sensing a pattern here. Pretty soon everyone will have big calves.

[hawk14dl]

May have started my t3 a little too early. Started the t3 and my blast at the same time. Today's session was ROUGH. Strength has definitely gone down.

Still had a great time. Lifted to failure, great pump. Got down in the floor to play with my daughter, tried to do a push up. . Couldn't do one. Great feeling

[zempey]

Kel, I will post up some pics later, they are on my phone. The view was stunning the first couple days when the sky was clear.

Went in today and did chest/back, didn't make it yesterday. Kept it moderate alternating between push/pull.

Chins: 8, 8, 6

Bench: 1 warm, 3x10x225

Hammer Row: 3 working

Incl db: 3 sets 80, 90, 100's

Neutral grip pull down: 3 working

Flat flies: 3 working

Felt good, still sore a bit from skiing and just started a big renovation project yesterday that wore me out. My weight is ok, was 270 this morning but a week of drinking smoothed me out a bit, lol. Will hit legs tomorrow, should me interesting to see how the outer quad pops from the 5 days of punishment.

[marcus300]

I just can't post my routines because they are just not me

Really struggling and really pulling back due to many things wrong with my body and health. I've lost 7 lbs in 2 weeks and nothing as changed except my training, my body needs HIT to maintain the size, its the only thing whats constantly worked over the years to maintain, build and cut. Once I drop off HIT I start to lose my size and thickness which is depressing. I am a lot more cut which is nice but I like size, I like walking past people who double take me and I hate feeling normal..

Still busy at work and very stressful with some intense schedules, I am also got some personal projects what I am working on which is also stressful and I cant release any of it in the gym anymore due to not training to failure. Might start up some serious cardio to help de-stress it always seems to help.

I am still strong to the other guys in the gym and I do try and push what I can without any pain shooting through my body.

[Bio-Active]

I just can't post my routines because they are just not me Really struggling and really pulling back due to many things wrong with my body and health. I've lost 7 lbs in 2 weeks and nothing as changed except my training, my body needs HIT to maintain the size, its the only thing whats constantly worked over the years to maintain, build and cut. Once I drop off HIT I start to lose my size and thickness which is depressing. I am a lot more cut which is nice but I like size, I like walking past people who double take me and I hate feeling normal.. Still busy at work and very stressful with some intense schedules, I am also got some personal projects what I am working on which is also stressful and I cant release any of it in the gym anymore due to not training to failure. Might start up some serious cardio to help de-stress it always seems to help. I am still strong to the other guys in the gym and I do try and push what I can without any pain shooting through my body.

hopefully your body heals up fast since you are giving it the rest that you know it needs.

Hitting legs this morning

[Bio-Active]

2 warm ups

Leg press 2 sets outside and 2 inside

Leg curls

Leg extensions

Calf raises

40 minutes cardio and done

[NACH3]

Legs

Warms stretching. Took some well needed advice on the calves first(never tried this and I like it - was stronger on all lifts as I DID feel warmed)!

1. Calves 2 warms 2 working DD(RPs on drops)

2. Squats(ISO machine) 2 warms 2 working DD(RPs in drop)

3. Leg press 2 working DD

4. DB RDLs 2 working 1 drop

5. Leg curls 1 working DD

6. Leg Extentions 1 working DD

IN & Out in 50 w/cardio(20min)

Almost threw up after extentions good session

[Bio-Active]

Legs Warms stretching. Took some well needed advice on the calves first(never tried this and I like it - was stronger on all lifts as I DID feel warmed)! 1. Calves 2 warms 2 working DD(RPs on drops) 2. Squats(ISO machine) 2 warms 2 working DD(RPs in drop) 3. Leg press 2 working DD 4. DB RDLs 2 working 1 drop 5. Leg curls 1 working DD 6. Leg Extentions 1 working DD IN & Out in 50 w/cardio(20min) Almost threw up after extentions good session

wow we are almost working the same body parts each day

[NACH3]

wow we are almost working the same body parts each day

Right I saw you say you were workin legs too... Just the way it's going!! loven the single BP

[Bio-Active]

Legs

Warms stretching. Took some well needed advice on the calves first(never tried this and I like it - was stronger on all lifts as I DID feel warmed)!

1. Calves 2 warms 2 working DD(RPs on drops)

2. Squats(ISO machine) 2 warms 2 working DD(RPs in drop)

3. Leg press 2 working DD

4. DB RDLs 2 working 1 drop

5. Leg curls 1 working DD

6. Leg Extentions 1 working DD

IN & Out in 50 w/cardio(20min)

Almost threw up after extentions good session

Nice work brother!

[NACH3]

Nice work brother!

Thx Bio... Really starting to enjoy legs(gotta start implementing Deads(heavy to put more thickness on my low/mid back)... Used to hate doin them but they make you do much stronger(whole body wise) and I'm defo noticing

[almostgone]

Just got back from the Dr. Stupid sinus and inner ear infection. She changed up my antibiotic to Cipro and some expensive decongestant called Ru-hist D. Maybe it won't rev me up. Supposed to take it easy until Friday, but we'll see.
Enjoying reading everyone's lifts. It's got my mind ready to lift, just waiting for the body to catch up; hopefully pronto.

[Sfla80]

LEgs today also....first since I tweak the knee..

I feel my calves aren't lagging but next session I will throw them in first and see how it goes lol. Honestly think I need to start with hams next time though.

Leg press 3 warms, 1 feel 2 working ( 8-45's 1-25) 2 RP, 1 drop

Lunges 2 working

Extensions 2 working DD

Lying leg curl so last week I did 155 then 170 and 170 is where I tweak the knee. Today still nervous started my first set at 65...its not painful, but those two "tendons" on the back side of the knee its "popping" or moving, I cant figure out better words to explain...almost like popping your knuckles. so I stopped again. And it only happens on this pulling movement.

Seated calves to finish. 2 working

My wife worked out with me today, and she took off about 2 months from weights and only doing cardio....so today was rather quick. But legs are still on fire though. not bad.

[NACH3]

Just got back from the Dr. Stupid sinus and inner ear infection. She changed up my antibiotic to Cipro and some expensive decongestant called Ru-hist D. Maybe it won't rev me up. Supposed to take it easy until Friday, but we'll see.
Enjoying reading everyone's lifts. It's got my mind ready to lift, just waiting for the body to catch up; hopefully pronto.

Wishing you a speedy recovery, AG! I had the tubes put in my ears at a very early age(do to constant Ear Infections - chronic then)... That Cipro is a Strong anti-biotic... Should help tremendously... Rest up and lookin forward to seeing your w/o's!!!

[Bio-Active]

Thx Bio... Really starting to enjoy legs(gotta start implementing Deads(heavy to put more thickness on my low/mid back)... Used to hate doin them but they make you do much stronger(whole body wise) and I'm defo noticing

I am doing lower back extensions for that. Deads put to much pressure on my lower back. I am getting to old for that. Deads and squats are a thing of the past for me

[Sfla80]

Just got back from the Dr. Stupid sinus and inner ear infection. She changed up my antibiotic to Cipro and some expensive decongestant called Ru-hist D. Maybe it won't rev me up. Supposed to take it easy until Friday, but we'll see.
Enjoying reading everyone's lifts. It's got my mind ready to lift, just waiting for the body to catch up; hopefully pronto.

Hope u get better AG...agreed with nach.
.cipro is pretty strong. If I remember correctly it messed my stomach bad. Without going into detail...spent a lot of time in the can until I cut it.in half.

[almostgone]

Thanks guys! Cipro is defo one I take with food otherwise it wreaks havoc with my guts.

[almostgone]

Sfla, I hope you get that popping issue figured out. I've had a similar sensation, but it didn't occur repeatedly.

[NACH3]

I am doing lower back extensions for that. Deads put to much pressure on my lower back. I am getting to old for that. Deads and squats are a thing of the past for me

Yeah I really like them as well! Just thinkin(like you said it's in the past now) that if I can do it w/no probs I should while I can, especially being my lower body hasn't sustained nearly the injuries I have up top... We'll see how they go... Back for me tomorrow?!

[DCI]

I am doing lower back extensions for that. Deads put to much pressure on my lower back. I am getting to old for that. Deads and squats are a thing of the past for me

Same for me tbh and not old I just feel the cost to benefit ratio is just not there for them. If I squat its the last exercise and very light weight same for deads.

Tonight is chest as will be away with work tomorrow I want to get that session in tomorrow night will be my rest night

[uhit]

Been doing HIT properly for a good 2 months. Decided to work on my main 3 lifts a bit more for athletic purposes and adopt a 5x5 routine for a short while.

What I have noticed from the last 2 months is that my grip on the barbell from deadlifting/benching has improved, probably from the countless dropsets of doing dumbell rows which ached my hands/forearms.
Unsure if it's just me progressing as usual, or its the HIT thats doing the trick. Either way, it did its job in allowing me to improve.

(and no, I don't use gloves/chalk)

[AllKindsOGains]

Shoulders!#### Rock and roll time