**Marcus's HIT Dungeon**

[RaginCajun]

Sounds like you are on the mend and kudos to you for listening to your body....some of us can be a little hard headed about that. Also 'niggle' that word gets me every time. Think I may use it if that's cool with you....anything that brings a slight smile is always good.

tis clarky that gave us that great term niggle!

i still have a damn wee niggle for about a week and it is driving me crazy!

[DCI]

Tonight was chest:

Started with the usual rc warm ups. Then 3 sets of warm up and then 2 heavy sets with a dd this was incline flies nice and heavy on the flies really good and hard fought sets.

Then incline db pressing two heavu sets and one drop really concentrating on the negative and the squeeze at the top of the movement.

Flat db pressing same as above. Pump was really flowing and was strong.

Then decline db pressing love this movement two heavy one drop and this was really hard fought but worth the push.

Then inner chest light reps to push this lacking part of the body for me.

Home to refeed.

[itsmybody]

tis clarky that gave us that great term niggle! i still have a damn wee niggle for about a week and it is driving me crazy!

Corrected, thank you to @Clarky for the terminology of 'wee niggle'

[kelkel]

FEED ME SEYMOUR FEED ME

Classic line.....

https://www.youtube.com/watch?v=5ea5jKFGgUw

[mussina123]

Nothing wrong with that. It's why I like to squat last so often. Keeps the weight down and you feel it just the same.

I did this yesterday after leg press (and a few other things) and my legs were so pumped and full of blood that I've never felt squats feel this way before haha

crazyyy DOMS today too..

[almostgone]

Drinking my shake and watching some old IFSA scenes from Latvia. Still don't understand how Tomi Lotta does deads @ 705#, breaks a strap, grabs more straps, and breaks another strap. Made my back hurt just watching.

[NACH3]

I did this yesterday after leg press (and a few other things) and my legs were so pumped and full of blood that I've never felt squats feel this way before haha

crazyyy DOMS today too..

Welcome, it's well worth the read(Marcus' Novel/I mean Diary)!!! I'm sure you've been reading on ways to achieve true positive failure... It's the tickit - along w/high intensity!!!!

I'm becoming a big fan of pre-exhaust(just for saving ones Shoulders(RCs - ligaments/tendons - insertion points/origins) plus fatigues those bigger muscles as Kel said - it lightens the load while getting the results(I don't have to remind myself to go from flies into presses(or squats last etc) unless my Body/BPs tell me -

[itsmybody]

Classic line..... https://www.youtube.com/watch?v=5ea5jKFGgUw

This is awesome....where I was working every time I walked in the door all the regulars sitting around the bar as well as employees would greet me with 'feed me Seymour'...at some point everyone forgot my name and now they all continue to call me 'Seymour'!

[hawk14dl]

Legs today.

I was so pumped up to squat (first time back has felt great in weeks) that i forgot to do calves first.
Squats, warm ups then heavy, double drop. Finished with a fairly light set of paused squats.
Calves. Normal stuff
leg extensions, did single legs on these so i didn't have to load so much weight. Took longer but i feel like each leg got an equal workout
then ham curls. 1 drop

Took over an hour, but i think the paused squats and single leg extensions played a part in that

[almostgone]

Good session even though it was a pullback lift. I only used the new wraps for the incline stuff and they seem to be enough support. The vendor also threw in a free set of lightweight wraps and a basic set of straps so I'm G2G in that department for awhile.
Still trying to stay with very short rest periods.

Incline flyes-2 w/u, Work1-8 reps, drop weight, Work 2-7 reps.
Incline press-2 w/u, Work1-7 reps,drop weight, Work2-8 reps
Flat flyes-2 w/u, Work1-8 reps, dop weight, Work2-10 reps
Flat press-1 w/u, Work1-12 reps, drop weight, Work2-12 reps
Standing flyes- rep to failure w/ each arm.

32 minutes.

[clarky.]

Morning everyone shoulders are stiff theis morning and traps are very sore already so am chuffed bi's the night i think so i'll report back the night guys.

[marcus300]

Alright...legs today...it went fantastic. Just like delts yesterday. Think I'm amped up cause I just finished cycle 5. Also thanks to @Marcus300 getting a better control of breathing...major accolades to you for sharing that info! Posted pics on log '40y/o female anavar log' in members experiences. Please feel free to check them out and provide any input. Good and Bad is accepted and all recommendations of possible changes/tweaks will be considered. Now on to the belated birthday dinner! Def earned this cheeseburger! FEED ME SEYMOUR FEED ME

The breathing and bracing is a remarkable tool to have once the technique has been mastered. Way to many people disregard it and just lock into a lift but from proper bracing the positives are remarkable.

Just checked out your pics, well done and great improvements

Keep with it and moving forward

[Bio-Active]

Wide grip pull downs



Seated incline rows



Close grip pull downs



Bent over rows



Lower back extensions



40 minutes cardio and done

[Brett N]

Delts and Tris today.

Really been trying to cut down on the number of reps in my warmup sets. Down to 2-4 instead of 8-12.

Every lift on Delts and tris I was able to increase to the next weight and do the same amount of reps (or pretty damn close)

Felt strong. Our union strike is over as of Monday so I have to get up and workout at 3:30am. Sucks doing it fasted but it beats trying to do it after working in the heat all day and laying brick and stone. So far the fasted part is not bothering me. Wish I owned a gym or someone would sponsor me to just get into shape. (maybe GNC for a before and after campaign)

Breathing and bracing seems easier to d with squats. Tried it on shoulder presses and I kept lifting my head up and losing the brace.

Quick question - is there a reason to do behind the back barbell shrugs. I did regular today and decided to finish off with behind the back and at even a lighter weight, it didn't feel good on the back. Hurt like center of my back below my traps. I just ended it after a half dozen reps.

[NACH3]

Legs are sore from yesterday(of course) and my chest is still got that dull deep ache(that was 3 days ago) - gonna hit arms today... Will report back a lil later

[Sfla80]

Back is feeling much better. Everytime it happens only last 2 days.

Hit chest this morning

Warm up after strecthing with hammer declines.

Incline bb press 1 warm, 1 feel, 2 working 1 drop

Flat bb press 2 working 2 drops

Incline db flies 2 working 1 drop

High cable flies same

Cable one arm fly w working

[tarmyg]

Well, it's my first time posting in this ****ing beast of a thread and I am doing it to get some help changing up my routine. I absolutely love the one I have, but I would like to change how I lift so it fits into HIT which will decrease the amount of time in the gym. Must admit it feels a bit intimidating posting in here :-)

Right now Monday/Friday looks like this (Always 2min rest between set and 3min between switching exercises):
Squats 3 sets x 12 reps,
Bench press, decline 2 sets x 12 reps
Seated Calf 2 sets x 12 reps
Arm curls, incline 2 sets x 12 reps
Row, machine 2 sets x 12 reps
Cable pushdowns 2 sets x 12 reps
Shrugs 4 sets x 12 reps

Wednesday
Deadlifts 3 sets x 6 reps
Bench press 2 sets x 12 reps
One arm row 2 sets x 12 reps
Concentration curls 2 sets x 12 reps
Tricep extensions 2 sets x 12 reps
Leg press 2 sets x 12 reps
Leg extensions 2 sets x 12 reps
Leg curls 2 sets x 12 reps

If I hit 12 reps on anything I increase weight next workout.

Is it enough to change rest time to 1min and do drop set per muscle group to change this into HIT?

Thanks
~t

[Brett N]

This is the workout I started 5 weeks ago when I joined this thread. I know that Marcus often refers to Yates and his HIT training. Rests are no more than 1 minute ever. When doing rest/pause or drops sets only rest 15 seconds.

Have to go beyond failure. It's all about doing 1 really intense working set with your absolute max weight you can do 6-8 reps. Rest 15 and lift again. I do it until I can only do 1-2 reps. Sometimes they're cheat reps even. Often, I will do a drop at that point and repeat the process.

Here's Yates workout - edit no other BB web sites to be posted, you can copy and paste the routine though.

[marcus300]

Well, it's my first time posting in this ****ing beast of a thread and I am doing it to get some help changing up my routine. I absolutely love the one I have, but I would like to change how I lift so it fits into HIT which will decrease the amount of time in the gym. Must admit it feels a bit intimidating posting in here :-)

Right now Monday/Friday looks like this (Always 2min rest between set and 3min between switching exercises):
Squats 3 sets x 12 reps,
Bench press, decline 2 sets x 12 reps
Seated Calf 2 sets x 12 reps
Arm curls, incline 2 sets x 12 reps
Row, machine 2 sets x 12 reps
Cable pushdowns 2 sets x 12 reps
Shrugs 4 sets x 12 reps

Wednesday
Deadlifts 3 sets x 6 reps
Bench press 2 sets x 12 reps
One arm row 2 sets x 12 reps
Concentration curls 2 sets x 12 reps
Tricep extensions 2 sets x 12 reps
Leg press 2 sets x 12 reps
Leg extensions 2 sets x 12 reps
Leg curls 2 sets x 12 reps

If I hit 12 reps on anything I increase weight next workout.

Is it enough to change rest time to 1min and do drop set per muscle group to change this into HIT?

Thanks
~t

You need a complete new routine Tarmyg.
Have you read the thread?
would you like me to re post some of the vital principles?

[kelkel]

Swamped with paperwork.
Dog won't get off my lap.
Stuffing my face.
Starting to crank some music.
Getting some coffee.
It's leg day in about an hour.
Squats, squats, squats.

[NACH3]

Arms - went in kinda off(but tbh I had a great w/o and felt strong too)... Seems like the days Im not as hyped I'll actually getta better w/o in - I know this has been discussed - just weird sometimes - hey in a great way tho

Stretching SMR RC ex's abs(I moved to beginning of w/o to loosen up more) cardio 30min - just got off

1. Lying DB Extensions - 2 feelers 2w 8/6 DD 4/2(first time starting w/these can bump the weight but great pump

2. BB curls - 1 feeler 2w 6/3-4 drop 2 -

3. Close grip(smith) - 3 feelers 1w 6(3 forces) DD 3/2

4. DB Preachers - 1 feeler 2w 6/4(3 forces each) drop 4

5. Tri push downs(horseshoe/V grip) stack - 2w 10/8 DD 6/4 gotta find a plate to hang on clip(or a new clip)
Suppersetted w/close grip cable curls(new weight) - 2w 6/4 DD 4/2

6. DB Hammer curls 2w 1 drop/supersetted w/hammer strength preacher machine - 1w DD - this fvkin fried me

7. Finished of tris w/rope push downs into one arm push downs(one into the other) 2w DD -

I'm Fvkin completely drained/and just smashed these fvkers today! Weights done in 43min not counting anything else...

[BG]

Nothing wrong with that. It's why I like to squat last so often. Keeps the weight down and you feel it just the same.

That's a good idea. I'm having a hard time with breathing, around 20 reps I'm real winded but have more strength. I'm using the technique Marcus posted. Not sure if it's me or that just doesn't work well with higher reps. Probably me. But pre-exhausting would kept my reps lower.

[kelkel]

That's a good idea. I'm having a hard time with breathing, around 20 reps I'm real winded but have more strength. I'm using the technique Marcus posted. Not sure if it's me or that just doesn't work well with higher reps. Probably me. But pre-exhausting would kept my reps lower.

The higher reps take some getting used to. Especially when you're using a decent weight to go along with it. You'll get used to it, just takes a little time. My legs respond well to higher reps and I tend to push around 12-15 reps most of the time. Just seems natural. It's still a very solid, heavy weight but not like it would be for 6-8 reps. But squatting that kind of weight, alone in my dungeon gets a bit scary at times....

Once your endurance catches up with your strength you will see marked improvement.

Heading down for legs now. Any loud noise you may hear is just me racking some weight......

[clarky.]

Did bi's the night guys and it was a fvcking screamer stretching and some light ccc for a warm up.

Pre ex
CCC 1 working 2 forced and 2 neg

Standing db curls 1 working +rp DD

Incline db curls 1 working +rp DD

Cable curl 1 working DD

Cardio 25min and done

Great session guys it really was bi's were in so so much pain i though my veins where coming through my skin i love this.

[clarky.]

Arms - went in kinda off(but tbh I had a great w/o and felt strong too)... Seems like the days Im not as hyped I'll actually getta better w/o in - I know this has been discussed - just weird sometimes - hey in a great way tho

Stretching SMR RC ex's abs(I moved to beginning of w/o to loosen up more) cardio 30min - just got off

1. Lying DB Extensions - 2 feelers 2w 8/6 DD 4/2(first time starting w/these can bump the weight but great pump

2. BB curls - 1 feeler 2w 6/3-4 drop 2 -

3. Close grip(smith) - 3 feelers 1w 6(3 forces) DD 3/2

4. DB Preachers - 1 feeler 2w 6/4(3 forces each) drop 4

5. Tri push downs(horseshoe/V grip) stack - 2w 10/8 DD 6/4 gotta find a plate to hang on clip(or a new clip)
Suppersetted w/close grip cable curls(new weight) - 2w 6/4 DD 4/2

6. DB Hammer curls 2w 1 drop/supersetted w/hammer strength preacher machine - 1w DD - this fvkin fried me

7. Finished of tris w/rope push downs into one arm push downs(one into the other) 2w DD -

I'm Fvkin completely drained/and just smashed these fvkers today! Weights done in 43min not counting anything else...

Nach nice session mate.
I know what you mean i have been like that lately really feeling drained no nrg but still going for the session and it turns out to be a screamer mad eh.

[kelkel]

Out F'n standing leg work today! Back felt great.

Extensions: Warm ups and two working. 12-15 reps
Squats (cause the weight was already there and I didn't want to move it to the vertical press and then back. I'm lazy) Worked up to one kinda heavy and it just went great. No thoughts of my back. Strength through the roof. Next thing I knew I was at 15 reps. Did two more and racked it. Coulda had another few reps today. Shit, could have done 8 or 10 with another plate. That "other" gear kicked in. Just a different mental level. So mentally pumped when I racked it. Put this Foo Fighters song on. Always gets me going for a heavy squat set:

https://www.youtube.com/watch?v=At-p5loXVy8

Vertical's: Two sets, 12-15 reps non lock.
Seated curls: Two sets 12-15 (yes, remembered to do them today, insert comment Marcus)
Calves: Cause they always need to be better.

Anyway, crushed them today. Loved it. Made my day.

[RaginCajun]

Damn Kel, that a way to show those plates who's boss! And that motivated me to get my arse in the gym this evening no matter what my wretched body is telling me!

Love that other gear!!!!

[NACH3]

Nach nice session mate.
I know what you mean i have been like that lately really feeling drained no nrg but still going for the session and it turns out to be a screamer mad eh.

Right on clarky - nice session as well! It's weird when ya go in thinking your fvked(not ready mentally etc) but tbh - like mentioned it seems they're the best w/o's(not all the time but for most part) - maybe it's b/c we're thinking we aren't in that mind set but maybe it pushes up us to really dig deep to get into that zone(b/c once we're in it - there is no breaking it)

[DCI]

Lol kk after you and bg where speaking previously about mixing in med to heavyish weight and high reps.making your legs respond I did this tonight for legs.

Started with leg press 3 warm ups and two med weight with high reps every rep was slow and concrentrated felt very good but was hard had to do a bit of rp to hit my rep range and then dd which was really hard fought needed to dig deep in the reserves.

Then onto squats felt strong so two feeler sets and one heavy set that I havent done in a very long time but only managed about 6 reps. Racked the weight and pushed out 2 high rep sets with decent weight and then one slow light set just for concentration and squeeze. Very very hard sets I have to say.

Then lunges to set of weight one bodyweight set these where immense really hard but worth the push nearly collapsed.

Then superset with leg extensions and hamstrings curls and home to refeed now.

[almostgone]

Swamped with paperwork.
Dog won't get off my lap.
Stuffing my face.
Starting to crank some music.
Getting some coffee.
It's leg day in about an hour.
Squats, squats, squats.

Life is good!

[almostgone]

Marcus, I like the current avatar you have posted. 2 thumbs up!

[kelkel]

Lol kk after you and bg where speaking previously about mixing in med to heavyish weight and high reps.making your legs respond I did this tonight for legs.

Started with leg press 3 warm ups and two med weight with high reps every rep was slow and concrentrated felt very good but was hard had to do a bit of rp to hit my rep range and then dd which was really hard fought needed to dig deep in the reserves.

Then onto squats felt strong so two feeler sets and one heavy set that I havent done in a very long time but only managed about 6 reps. Racked the weight and pushed out 2 high rep sets with decent weight and then one slow light set just for concentration and squeeze. Very very hard sets I have to say.

Then lunges to set of weight one bodyweight set these where immense really hard but worth the push nearly collapsed.

Then superset with leg extensions and hamstrings curls and home to refeed now.

Nice DCI!

Life is good!

It's not too bad!

[hawk14dl]

Back/bi day.

Started with deads. Yates style, below knee. I rarely do deads, but my back is feeling so good i figured I'd see if i can mess that up.
did a few feel sets to find my working weight. Ended up with 315 on the bar (i know, weak). Had to r.p. that set, then double dropped.
chin ups to fail. Rested and pulled to fail again.
Lat pulls. Straight to the work set, did a double drop but moved my hands in and faced palms me, hit them at a different angle.
Seated rows. Kept adding weight expecting a work set, finally hit a good weight (my machine maxed). Rest paused, triple dropped.
BB rows. Only working set, i was roasted by this point.

Concentration curls over incline bench, 1 ws 1 drop
Incline curls 1 ws 1 drop
hammer curls 1 ws

Looks like Probably Too much, but i felt strong today. Finished in 55 minutes. Time to feed now

[itsmybody]

Lol kk after you and bg where speaking previously about mixing in med to heavyish weight and high reps.making your legs respond I did this tonight for legs. Started with leg press 3 warm ups and two med weight with high reps every rep was slow and concrentrated felt very good but was hard had to do a bit of rp to hit my rep range and then dd which was really hard fought needed to dig deep in the reserves. Then onto squats felt strong so two feeler sets and one heavy set that I havent done in a very long time but only managed about 6 reps. Racked the weight and pushed out 2 high rep sets with decent weight and then one slow light set just for concentration and squeeze. Very very hard sets I have to say. Then lunges to set of weight one bodyweight set these where immense really hard but worth the push nearly collapsed. Then superset with leg extensions and hamstrings curls and home to refeed now.

Nice, I wanna do this Saturday....tick tock tick tock....

[itsmybody]

Mini me over here as compared to you all but have to pipe in...
Back Day....turkey burger n donut pushed me over the edge and it was fantastic. All 30 sec rests. 2 count on the positive 4 count on negative throughout.

4 sets (drop twice to failure)
Been stuck at 8...the Krispy Kreme donut allowed for 10...wish it was 11 but that would be a lie...new goal.

Close grip pull ups 4 sets(drop twice) failure
Wide Grip Lat Pulldowns superset with Sweeps
3 sets to failure
Close Grip Pulldowns
4 sets to failure
Bent over barbell rows
3 sets to failure, 4th set dropped twice
Bent over Dumbbell Rows
3 sets failure, 4th set dropped twice
Close Grip Cable Rows
4 sets failure
Straight Bar Cable Row
4 sets failure

Yahoo....
Decline abs superset with back extensions
3 sets.

Swelled up like a balloon from yesterday's mega meal...armpits in agony....freaking have to wash hair too. WOOF...worth it

[tarmyg]

You need a complete new routine Tarmyg.
Have you read the thread?
would you like me to re post some of the vital principles?

Let me re-read first. No point in re-posting the same thing all over again. I'll come back in a few days, hopefully, better educated ;-)

[kelkel]

Let me re-read first. No point in re-posting the same thing all over again. I'll come back in a few days, hopefully, better educated ;-)

Will have a test waiting for you. Don't be the first one to fail.


No pressure.

[clarky.]

Mini me over here as compared to you all but have to pipe in...
Back Day....turkey burger n donut pushed me over the edge and it was fantastic. All 30 sec rests. 2 count on the positive 4 count on negative throughout.

4 sets (drop twice to failure)
Been stuck at 8...the Krispy Kreme donut allowed for 10...wish it was 11 but that would be a lie...new goal.

Close grip pull ups 4 sets(drop twice) failure
Wide Grip Lat Pulldowns superset with Sweeps
3 sets to failure
Close Grip Pulldowns
4 sets to failure
Bent over barbell rows
3 sets to failure, 4th set dropped twice
Bent over Dumbbell Rows
3 sets failure, 4th set dropped twice
Close Grip Cable Rows
4 sets failure
Straight Bar Cable Row
4 sets failure

Yahoo....
Decline abs superset with back extensions
3 sets.

Swelled up like a balloon from yesterday's mega meal...armpits in agony....freaking have to wash hair too. WOOF...worth it

Nice session imb.

[clarky.]

Will have a test waiting for you. Don't be the first one to fail.


No pressure.

He really will tarmyg.

[clarky.]

Bi's are complaining this morning so that's great makes all the work and pain worth while.
I'll do chest the night so i'll report back the night guys/girls have a good day everyone.