**Marcus's HIT Dungeon**

[songdog]

Well got the wife hitting the gym with me Monday.Yes she hit me up for a couple new outfits for the outing!

[clarky.]

Ok guys just going to guzzle some more food then head to the gym for a session. Shoulders and traps i usually do traps with back but never had anymore nrg on ma last back session so will do them the day.
Going to try this rev side raise Bio mentioned i'll report back later guys.

[NACH3]

Bis/& tris for me... Feel super rested as I took it easy fri then off for two days(really helped)... Will post up when done!!!

[clarky.]

Ok just back and i feel ill really don't know why but it started even before i went out the door. Anyway stretching and RC ex db front/side raises for a warm up i really really stretched out good so since the physio said it was not my RC i said fvck it i'll do HIT because on the warm ups i felt good lol but wait for it.

Standing db side raises 1working+rp drop +rp drop then bang pain nightmare last fvcking drop

Standing db side raises 1 working 1 drop. 1 side at a time pain yes but still did it

Front raises 1 working +rp 1 drop +rp. With a plate

BB shrugs 1working +rp. DD

Reverse db fly 1working 1drop

Rear BB shrugs 1 working+rp 1 drop

Rear cable fly 1 working 1 drop. 1 side at a time

So a bit of a nightmare on the side delts again doing HIT but apart from that it was a good session total smashed traps great stuff. I did get a good session with the shoulders am just pissed off at this side delt thing going on and on guys.

I did try rev side raises like Bio said but the pain was a bit to much so next time. I think am going to have to work on different ex for side delts guys i just can't go heavy with side raises light high rep is fine.

[NACH3]

Great w/I fellas!!! Got those arms full of blood(can't bend em )

Stretching SMF RCs

1. Smith Close grip bench 3 feelers 1w/315# 6(up in weight) TRIP Drop 295/275/225 all RPs

2. SEATED DB curls 2 feels 1w/5 DD 3/2

3. Lying French Curls - 1w 7/ DD 3/2(same weight)

4. EZ bar wide grip - 1 working DD 7/3/2

5. Tri push downs(triangle) 2w stack 200# DD 5/3/2/1.5

6. DB HAMMERS 4 working suppersetted w/straight bar pushdowns

7. Hammer strength preachers w/5+ sec of eccentric part of lift(+ negs after failure) suppersetted w/dips

Abs and done.,, weights done in 48min arms are so full of blood...

[DCI]

Shoulders tonight should be fun

[NACH3]

Clarky, I also tried those reverse grip front/side raises(though I went light I can really feel that in the rear delt very well!

Sorry to hear about your shoulder(at least you were able to use variations etc, and you still were able to get in a good session!

[songdog]

Well after a extended layoff from training.Things are starting too improve quickly.Not on the scale but in the poundage being lifted.Thank God I felt like a wimp!

[NACH3]

Well after a extended layoff from training.Things are starting too improve quickly.Not on the scale but in the poundage being lifted.Thank God I felt like a wimp!

Glad to hear Song! Muscle Memory is a great thing ...

[DCI]

Serious shoulders tonight pressing was a bit hard but still pushed through it.

Arnie presses next two heavy sets and one drop felt good.

Supersetted front and side raises and then hammer front raises these where new to me really liked them nice and different feeling in em.

Shrugs to finish.

Then home to re feed

[almostgone]

Working on a shake, then headed to the shop.

[Sfla80]

whats up guys,

Posting two workouts here all hit....drops and so forth. Just gonna make it a quick description without detailing everything lol. Both were very intense workouts.

Arms yesterday....

DB over head
Superset vbar push downs and reverse grip pull downs
single arm incline db skulls

Straight bar curls
Hammer strength preachers
Seated concentration curls

Tonight was back.

Wide grip pull downs
Db rows
Smith bent over rows
Dorian style deads (mid shin)
Under hand grip pull down super set into standing lat pull downs.

[hawk14dl]

Legs today. Lower back has been killing me last few days, so I skipped the squats unfortunately. Lifted at home so not much equipment.

Calf raises, single leg. Holding my cage for balance and a weight in the other hand. Really good pump doing singles, pretty awesome.
Extensions, sets of 8 adding weight til failure, then dropped sets back to a plate
ham curls, planned on doing the same as extensions, but my knee decided I wasn't going to. Promptly quit at that point, it's already in bad enough shape no sense making it worse

[AllKindsOGains]

http://forums.steroid.com/igf-1-lr3-...very-week.html

Come check it out if you are interested

[RaginCajun]

Marcus must be stuck in his basement with those latex girls

[almostgone]

Chest stretches + R/C stretches

Incline flyes- 2w/u, Work-5,drop,4,drop,2
Incline press-2w/u, Work-5,drop,3,drop,2.5
Flat flyes- 2 w/u, Work-5,drop,2+,drop,3+
Flat press-1 w/u, Work-5,drop,1+,drop,3+
Leaning d'bell flye-7 slow reps per side.

29 minutes not including R/C stretches and broomstick stretches. Chest has a good burn, rear delts are complaining a bit. Think it's from going deep on the flyes.

[clarky.]

Marcus must be stuck in his basement with those latex girls

Lol he was very busy with work and other stuff so he's just having some time off and resting/de stressing he will be back soon.

Chest stretches + R/C stretches

Incline flyes- 2w/u, Work-5,drop,4,drop,2
Incline press-2w/u, Work-5,drop,3,drop,2.5
Flat flyes- 2 w/u, Work-5,drop,2+,drop,3+
Flat press-1 w/u, Work-5,drop,1+,drop,3+
Leaning d'bell flye-7 slow reps per side.

29 minutes not including R/C stretches and broomstick stretches. Chest has a good burn, rear delts are complaining a bit. Think it's from going deep on the flyes.

Nice session AG.

[almostgone]

Thanks, Clarky. Definitely a very satisfying lift.

[DCI]

Great posts there lads motivation tonight is up there.

[clarky.]

Thanks, Clarky. Definitely a very satisfying lift.

Yip it looks a very good lift there mate.

I'm just eating again lol then going for a session probs about the next 30-40min. Bi's have just healed so i'll give them a little shock and do them the day instead of the end of the week. As we say AG we've got to mix it up and keep them guessing.

Am also going to do my TDEE'S when i get back as i need to tighten up a bit AG.

[NACH3]

Morning fellas... After reading your post clarky, it got me thinking...So I usually been going w/arms(yesterday, chest(today), but I didn't get a heavy shoukder routine in last wk and my shoulders feeling pretty good - I've noticed by the end of the week it's much more tired...

I may switch shoukders to earlier in the wk for better lifts... But then my bench(chest might be short changed?? what youse think?

[clarky.]

Change it up nach and play about with it and see what works best for you. It is best to mix it up once in awhile anyway.

[NACH3]

Yeah your post got me thinkin of how I've been at the same split for about 6wks w/out chsnging the BPs around...

Thx clarky!

[clarky.]

Yeah your post got me thinkin of how I've been at the same split for about 6wks w/out chsnging the BPs around...

Thx clarky!

Your welcome nach shock the fvcker that's what it needs it will get used to the same day in day out. Right am off i'll report back later.

[almostgone]

Your welcome nach shock the fvcker that's what it needs it will get used to the same day in day out. Right am off i'll report back later.

Exactly. After 4-6 weeks of the current chest lift, I plan to drop back to S/S flyes with presses again. Whoop it, Clarky.

[zempey]

Nach, I have found the split I have is the most balanced for rest between body parts, I hit everything hard once a week.
Monday:back
Tuesday:chest
Wednesday:rest/cardio
Thursday:legs
Friday:shoulders
Saturday:arms
Sunday:rest/cardio

This has saved my rotator's by giving enough time between chest and shoulders, plus it gives me ample time between tri's and chest so I can hit chest heavy without dead tri's. Food for thought, just thought I would post it up for you to look at.

Back today, took yesterday off to rest from the birthday long weekend, damn I am getting too old to party all night.

Wide grip pull up: 8, 7, 6. Been a while since I have done wide grip.

Db row: 1 feel, 2 working. First time in years I have done these, they will be coming back into rotation.

Neutral grip pull down: 1 feel, 2 working. Did the stack plus the extra 10lb drop down weights(305)

Dy Hammer Strength row: 1 feel, 2 working 1 double drop. Went to 4 plates a side for the first time, it was heavy, lol.

Straight arm pull down: 3 sets.

Hypers: 2 sets.

Bike 15 min fast pace on random.

This workout was the closest to HIT as I have done, it felt good and I will try and dial it in over the next little while. Time to get myself on track for my summer cut, I will slowly drop cals and add in some cardio, time to get strict.

[NACH3]

Thx Zempy... I did shoulders this am instead of chest and hit a new PB on military(smith 205 for 6-7)... I like this(shoulders after arms then maybe back then legs/chest we'll see)

Stretching SMF RCs warmed up w/lat(side front) raises

1. Smith Military Press 3 feelers 1w(205) TRIP Drop 5-6/3/2/1 RP on all drops

2. Reverse grip front raises(BB) 2w/DD 5/3/then upped rep range to burn out

3. 45 degree side lateral raises 2w/DD HOLD at top

4. Shrugs 4 working holding at top for 5+s

5 upright rows 4w/pyramid up

6. High/low reverse cable flies 4 working suppetsetted

7. Reverse pec deck 2w/DD HIGHER REPS 10-12

Weighted abs and body weight to burn em out... This was by far my best shoulder session! Thx for all the feedback early guys!!!

And those reverse grip raises sets your rear delts on fire

Hey Zempy currently My split is bis & tris/shoulders/legs or back or off/either back or legs/chest - I just don't know how my chest will respond - but I do need to strengthen my back/shoulders hence me moving em up when more rested... And my shoulder isn't even spasming like usual... Thx again for the split info... I just have to find the balance for me and I was short changing my shoulders at end of wk!

[almostgone]

Congrats on the color change, Nach!

[NACH3]

Congrats on the color change, Nach!

Thx AG!!! much appreciated

[clarky.]

Ok just back stretching and db curls for a warm up.

Standing db curl 1 working+rp DD

Incline db curl 1 working+rp 1drop

BB curl 2 working + 3 good neg

Ez bar curl 2 working

Cable preacher 1 working 1 drop

20min cardio incline treadmill done

Was doing ma db curls and i started ma working set but was thinking could a get up one set in weight i did try a got 3 reps aside that's it so just went back down to my working. So next time i'll try again and see if a can get a few more great session.

[scotty51312]

Today was the first day I weighed myself and checked my bodyfat% since getting back into the gym almost a month ago. Scale says i'm down 2lbs but my BF is down a little over a point. (easy to do when you start out at 21%ish)

Cutting fat seems to get harder and harder each time I do it. Not sure if its my T levels dropping as i get older or just part of getting older. Either way I'm determined to not have to go through this again and get to sub 15% and stay there

Making some diet adjustments (dropping about another 150cals or so) Starting ECA next week.

Back day today I'll post up more later.

And congrats from me as well Nach I don't know you but from what I've read it seems like you deserve it

[NACH3]

Today was the first day I weighed myself and checked my bodyfat% since getting back into the gym almost a month ago. Scale says i'm down 2lbs but my BF is down a little over a point. (easy to do when you start out at 21%ish)

Cutting fat seems to get harder and harder each time I do it. Not sure if its my T levels dropping as i get older or just part of getting older. Either way I'm determined to not have to go through this again and get to sub 15% and stay there

Making some diet adjustments (dropping about another 150cals or so) Starting ECA next week.

Back day today I'll post up more later.

And congrats from me as well Nach I don't know you but from what I've read it seems like you deserve it

Thx Scotty! And great to actually meet ya(so to speak)...

I know in my situation it was my T levels(due to trauma/then causing a couple seizures) but we all know how that feels(even if we don't have low T but from PCT though).... Keep crushin it, my man!!!

[zempey]

Nach, my shoulders are pretty rested when I hit them, I have a day off then legs, so two full days they do nothing but heal then third day I crush them. Last week I was able to hit 230 for 2(pb) on the smith military, but have been spending more time on db's lately. Congrats on the color change, good job. Keep experimenting with your split, you will find out what works best while shocking you body with all the changes for some new growth.

[NACH3]

Nach, my shoulders are pretty rested when I hit them, I have a day off then legs, so two full days they do nothing but heal then third day I crush them. Last week I was able to hit 230 for 2(pb) on the smith military, but have been spending more time on db's lately. Congrats on the color change, good job. Keep experimenting with your split, you will find out what works best while shocking you body with all the changes for some new growth.

Thx Zemp! Yeah after looking over your split... I also take two days totally off(hit one BP a day except arms ) so I'm Also thinking of breaking the two days up(one in the middle of wk - maybe Thursday - this wk) then Saturday.... And my split would be

Sunday - arms/
Monday - Shoulders(like today - hit a PB myself but in Smith MP 205# for 5-6 - so my shoulders were much stronger today)
Tuesday - back
Wednesday - off
Thursday - chest or legs - I'm thinking chest first as it's after a rest day
Friday - either of above - legs
Saturday - off

Do that and see if I need to hit chest earlier in week(but I've always done it that way and it's time to change dome things(routines(BPs etc)...

The for the input.... Still adapting to these splits but nothing has out on size/thickness like HIT does!!! Also it seems if I do arms first then a pressing motion works really well for me as my tris aren't dead but rather warmed up more so! My tris are one of my strengths for sure...

[zempey]

My tri's aren't a strong suit for me, I am a back and bi guy but have been working really hard to bring my chest/shoulders up and building my tri's is a priority. I used to do chest on monday but I found it was too close to my tri workout and it suffered, now I do back first and it has been working.

[NACH3]

My tri's aren't a strong suit for me, I am a back and bi guy but have been working really hard to bring my chest/shoulders up and building my tri's is a priority. I used to do chest on monday but I found it was too close to my tri workout and it suffered, now I do back first and it has been working.

That's how I feel w/my shoulder and back... Another reason I'm changing chest to later in wk... One thing is my backs gotten stronger to where it's failing way after my grip and bis(back still has something left)... & by doing shoulders today I felt strong and rested! I'm gonna run w/this and try and find that perfect split for me(but I think this is pretty damn close ... And my anterior delts are strong it's my rear delts that are weak....

I like bouncing ideas around... Makes ya think what else you can do to better ourselves...

[zempey]

My rear delts are getting stronger, I have been forcing myself to move heavier weight on the reverse pec deck, at about 260 now and will try the stack this week. I have started using my straps again on shrugs, doing lighter weight just wasn't cutting it. I want to start doing bent rows again with underhand grip, but my knee has been giving me so much grief I can't move enough weight to be worth it. Finding your perfect split is great, things just seem to really come together and feel right.

[NACH3]

My rear delts are getting stronger, I have been forcing myself to move heavier weight on the reverse pec deck, at about 260 now and will try the stack this week. I have started using my straps again on shrugs, doing lighter weight just wasn't cutting it. I want to start doing bent rows again with underhand grip, but my knee has been giving me so much grief I can't move enough weight to be worth it. Finding your perfect split is great, things just seem to really come together and feel right.

Thats a lot of weight for rear delts.... Lol. It's my weak link(well the right side anyway ha)... Yeah I feel this will indeed shock my body ad needed! I'm still gaining but it can always be better

I just started doing BB bent over rows(traditional grip) and they're great for width/thickness... I'd like to get some deads in but at e same time I can see myself pushing myself into an injury nada! RDLs all day but gotta start doing at least w/a trap bar/or hex... Focused more on legs where I could use dome more meat

[zempey]

My legs will never look "big" at my height, I would have to be mid 300 to have a massive looking leg, plus I have a hard time with pants now, lol. I never really worked shoulders properly in the past, always light side raises, and 1 pressing exercise, now when I do laterals I try to get some weight up. I wont dead lift, my back is not built for it, back surgery at 30 and don't want another. I found the under hand grip BB rows really improved my back thickness, as well as my squat, and curl. They made my hips very strong which helped my heavy squat. I never made it to 5 plate rows, got 4.5 but never 5.

[hawk14dl]

Ol zemp is a big boy moving big weights. Dayum.

Chest tris for me today

Bench, 5/3/1 3rd phase. Last set was 240lb 1+, I managed 2 solid reps, 3rd one paused when my tris took over (about halfway) and it came back down.
Dropped down to 225, pushed 3 1/2 reps
dropped to 185 managed 5 reps paused at the bottom

Then db press, 8 heavy reps 2 drop sets

Skull crushers (bb). 2 sets to fail
single arm overhead tri extensions, 1 set to fail, 1 drop set to fail

Right at an hour, it was a long session due to the power lifting approach on the bench. (2-3 minute rests between sets)