**Marcus's HIT Dungeon**

[AD]

Life... His last post post was less than 24hrs ago btw lol!

opps. just saw it...

[blummy]

Loving the HIT! Today finished my 3rd week and seeing the results. What makes it even better is that others are seeing the results.

This week all my weights have increased (but legs, had problems) and I feel I took the intensity even further this week.

Today was shoulders are tri's

Lots of warm up (dodgey shoulder)

D/bell shoulder press (slight incline to target front plus no locking out at top to keep constant tension) 3 warm up sets, 1 feel set and 1 working set with 3 drop sets

Side raises
1 warm up + 1 feel set with 2 working sets taking second beyond by using half reps with 2 drop sets
Half break then straight into 2 working sets of d/bell uprights

Machine side raises
1 feel set then 1 working set. To failure then spotted myself for 3 then 2 negs. Rest pause then 1 more working set to failure.

Rear delt
1 warm up set plus 1 feel set.
Working set to failure with half reps plus 2 drop downs.
Half break into 1 working set rear delt row

Tricep pushdown
2 warm up sets plus a feel set and a working set. working set to failure with rest pause then continued to failure again. Then 3 cheated reps with strict slower negatives + 1 drop

Skull crushers
1 warm up set plus feel and working set
Working set to failure with rest pause then cont to failure again 'super setting' with a
close grip press right from the crusher.

Finished with extreme stretching with my triceps. I don't stretch my shoulder due to my Dodgey one

[clarky.]

Thanks for dropping in I always read this thread before I hit the gym. Helps keep me motivated!

Thanks gearbox yes it really does get you motavated reading this love it this is proper training not for the faint hearted lol the big man knows how to get ppl going with good results.

[kelkel]

Marcus and kel.
What's your macros look like.
Curious how your carb intake mainly. Maybe you two beast have different ways that work for you will food

I'm not the guy to talk to about macro's or anything like that. I've said it before and gotten grief over it but I've never counted a calorie of any type before. I just eat clean and as much as possible as I'm always trying to gain. My metabolism has stayed fast even as I've gotten older, or so it seems.

[kelkel]

Loving the HIT! Today finished my 3rd week and seeing the results. What makes it even better is that others are seeing the results.

This week all my weights have increased (but legs, had problems) and I feel I took the intensity even further this week.

Today was shoulders are tri's

Lots of warm up (dodgey shoulder)

D/bell shoulder press (slight incline to target front plus no locking out at top to keep constant tension) 3 warm up sets, 1 feel set and 1 working set with 3 drop sets

Side raises
1 warm up + 1 feel set with 2 working sets taking second beyond by using half reps with 2 drop sets
Half break then straight into 2 working sets of d/bell uprights

Machine side raises
1 feel set then 1 working set. To failure then spotted myself for 3 then 2 negs. Rest pause then 1 more working set to failure.

Rear delt
1 warm up set plus 1 feel set.
Working set to failure with half reps plus 2 drop downs.
Half break into 1 working set rear delt row

Tricep pushdown
2 warm up sets plus a feel set and a working set. working set to failure with rest pause then continued to failure again. Then 3 cheated reps with strict slower negatives + 1 drop

Skull crushers
1 warm up set plus feel and working set
Working set to failure with rest pause then cont to failure again 'super setting' with a
close grip press right from the crusher.

Finished with extreme stretching with my triceps. I don't stretch my shoulder due to my Dodgey one

Outstanding. Some outside validation is always a good thing. Keeps you motivated. I like your workout above!

[gearbox]

I'm not the guy to talk to about macro's or anything like that. I've said it before and gotten grief over it but I've never counted a calorie of any type before. I just eat clean and as much as possible as I'm always trying to gain. My metabolism has stayed fast even as I've gotten older, or so it seems.

I respect that.
So you do not ever do low carb days? And if your always trying to gain I can assume you eat high calories carbs protein.
Thanks kel

[AD]

I'm not the guy to talk to about macro's or anything like that. I've said it before and gotten grief over it but I've never counted a calorie of any type before. I just eat clean and as much as possible as I'm always trying to gain. My metabolism has stayed fast even as I've gotten older, or so it seems.

That is something i would really like for fathers day...lol

[Sfla80]

Alright guys, question for you. I have been doing blood n guts routine for afew now. But with minor changes, since I do a 5 day split one body part a day. Was re-waching all videos because I will be switching to the exact routine for a 4 day split coming in 4 weeks.

So my question is that I don't see him doing any traps or hamstrings unless I missed it. I know for instance traps get worked as a secondary muscle but should I work these into a routine? Same with hamstrings. I have been adding them in, but was curious on why he doesn't incorporate them.

Thanks

[blummy]

Alright guys, question for you. I have been doing blood n guts routine for afew now. But with minor changes, since I do a 5 day split one body part a day. Was re-waching all videos because I will be switching to the exact routine for a 4 day split coming in 4 weeks.

So my question is that I don't see him doing any traps or hamstrings unless I missed it. I know for instance traps get worked as a secondary muscle but should I work these into a routine? Same with hamstrings. I have been adding them in, but was curious on why he doesn't incorporate them.

Thanks

With the hamstrings I think there is only 1 video posted up on macus's link. There is a part 2. It does go into hamstrings I will try and find it and post the link. As for traps I chuck them in with back. I will split my back into upper and lower and when I transition from upper to lower I go all out on traps
This is just me tho.

The link is:
https://www.youtube.com/watch?v=pChG...e_gdata_player

[Sfla80]

With the hamstrings I think there is only 1 video posted up on macus's link. There is a part 2. It does go into hamstrings I will try and find it and post the link. As for traps I chuck them in with back. I will split my back into upper and lower and when I transition from upper to lower I go all out on traps
This is just me tho.

The link is:
https://www.youtube.com/watch?v=pChG...e_gdata_player

Funny never seen that part of the series. Thought I watched them all. Now wondering if I missed others.

[blummy]

Outstanding. Some outside validation is always a good thing. Keeps you motivated. I like your workout above!

Thanks kel, this is baselines shoulder routine that he had posted in 'his yates inspired routine' but he does Delts and bi's. I also added in the rows. Next week I'm thinking of adding dips but not to sure due to the slight chest involvement. The two movements seem enough.

For the motivation I completely agree. I think I was just able to push that little bit harder for that exact reason. Makes getting up early before work to train easier too haha

[blummy]

Funny never seen that part of the series. Thought I watched them all. Now wondering if I missed others.

The only other I would recommend is the tips. Not sure if that was posted. I think it is tho.
The others are all there:
1 for chest and bi
1 for back
1 for shoulder and tri
2 for legs
1 'tips'

Here:
https://www.youtube.com/watch?v=hggk...e_gdata_player

[kelkel]

I respect that.
So you do not ever do low carb days? And if your always trying to gain I can assume you eat high calories carbs protein.
Thanks kel

No, never low carb days or stuff like that. Yes to the extent that I can. I eat between 5-7 meals a day with a protein drink in the middle of the night. Basically my thought before every meal is "what is this going to do for me." I guess I guilt myself into eating good. I should probably relax it a bit as it may help me gain more but it's just a lifestyle anymore.

[kelkel]

Thanks kel, this is baselines shoulder routine that he had posted in 'his yates inspired routine' but he does Delts and bi's. I also added in the rows. Next week I'm thinking of adding dips but not to sure due to the slight chest involvement. The two movements seem enough.

For the motivation I completely agree. I think I was just able to push that little bit harder for that exact reason. Makes getting up early before work to train easier too haha

No doubt a good routine. Personally I love the dumbell upright rows for delts. Just don't have heavy enough dumbells at home so I do them at the end and just rep out with zero rest between arms. Killer pump.

[blummy]

No, never low carb days or stuff like that. Yes to the extent that I can. I eat between 5-7 meals a day with a protein drink in the middle of the night. Basically my thought before every meal is "what is this going to do for me." I guess I guilt myself into eating good. I should probably relax it a bit as it may help me gain more but it's just a lifestyle anymore.

That last bit 'its just a lifestyle' I think that's what makes it easier. Just eat healthy and do what you have to and listen to your body. If you eat some crap food every so often so be it. I think when you start breaking it all down to bulk diets and cutting diets it turns into a second job or a chore so to say. That's what it feels like for me anyway.

I recently went into depth counting calories to get a better understanding what is in my food and how much I should be having. Now I got that sorted I just cruise along from day to day. If I feel I'm putting on weight I up the cardio or cut back on the carbs for a bit.

Doing this and not thinking about it to much has made me more relaxed and less stressed plus I'm having some of the best results I've had so far, and hitting my set goals

Maybe thus is just me tho!

[marcus300]

Hi big man hi guy's not been in here for a while been a bit ill a see the trainings just as intense as ever youve not been slacking lol just getting back in to ma training any way a just wanted to say hi.

Hi Clarky nice to see you around again, keep us inform on your progress and how training is going.

Marcus and kel.
What's your macros look like.
Curious how your carb intake mainly. Maybe you two beast have different ways that work for you will food

Ive written a couple of pages back about how I go about my diet whether bulking or cutting

where is marcus btw? another holiday?

Been very busy with my work schedule and had some serious stuff to sort out but things are good now, had a few days off training but back at it now.

Over the last few days ive done back, legs, chest and arms and all these were done on there own, single bodypart hit to failure while making sure I was progressively over loading my muscles to stimulate growth. Ive also been eating rather a lot so a little bit chunky at the moment

[marcus300]

Loving the HIT! Today finished my 3rd week and seeing the results. What makes it even better is that others are seeing the results.

This week all my weights have increased (but legs, had problems) and I feel I took the intensity even further this week.

Today was shoulders are tri's

Lots of warm up (dodgey shoulder)

D/bell shoulder press (slight incline to target front plus no locking out at top to keep constant tension) 3 warm up sets, 1 feel set and 1 working set with 3 drop sets

Side raises
1 warm up + 1 feel set with 2 working sets taking second beyond by using half reps with 2 drop sets
Half break then straight into 2 working sets of d/bell uprights

Machine side raises
1 feel set then 1 working set. To failure then spotted myself for 3 then 2 negs. Rest pause then 1 more working set to failure.

Rear delt
1 warm up set plus 1 feel set.
Working set to failure with half reps plus 2 drop downs.
Half break into 1 working set rear delt row

Tricep pushdown
2 warm up sets plus a feel set and a working set. working set to failure with rest pause then continued to failure again. Then 3 cheated reps with strict slower negatives + 1 drop

Skull crushers
1 warm up set plus feel and working set
Working set to failure with rest pause then cont to failure again 'super setting' with a
close grip press right from the crusher.

Finished with extreme stretching with my triceps. I don't stretch my shoulder due to my Dodgey one

Glad your enjoying your workouts, just one comment on shoulder you did side raises and machine side raises both done with warm up sets/feels sets and working sets to failure - IMHO you only need to address your side delts once either do machine or db side laterals no need to repeat because once you have worked the muscle to failure and recruited as many muscle fibres as possible there is no need to do more sets, if you can do more sets your not taking yourself to true failure and you need to use methods such as dropsets, rest pause or force and negs to take you past failure. Once you have worked the muscle and stimulated growth by using progressive overload and failure techniques the job is done...

Like the extreme stretching after your tricep movements

[Java Man]

That last bit 'its just a lifestyle' I think that's what makes it easier. Just eat healthy and do what you have to and listen to your body. If you eat some crap food every so often so be it. I think when you start breaking it all down to bulk diets and cutting diets it turns into a second job or a chore so to say. That's what it feels like for me anyway.

I recently went into depth counting calories to get a better understanding what is in my food and how much I should be having. Now I got that sorted I just cruise along from day to day. If I feel I'm putting on weight I up the cardio or cut back on the carbs for a bit.

Doing this and not thinking about it to much has made me more relaxed and less stressed plus I'm having some of the best results I've had so far, and hitting my set goals

Maybe thus is just me tho!

It's not just you. You're just becoming a Jedi.
Awesome. That's how it is when you get everything dialed in perfectly for your body. You're moving into instinctive territory where you don't have to think about it anymore, none of it. Diet, supplements, training, all happens by instinct like eating an breathing. You are one with your training self now lol

[marcus300]

Shoulders only today

Seated machine press
3 warm up sets - felt like my shoulder needed it
1 working set plus 2 rest pause - added more weight than normal and increased my reps on each RP

single side laterals
1 feel set
2 working sets plus 2 rest rest pause and went right down to half and quarter reps - was really hard and the pump was a killer

Single DB upright rows
1 feel set
2 working sets plus 2 rest pause

BB shrugs off
1 feel set
1 working set plus 3 rest pause - more weight added than last week and more reps

Rear delts will be done tomorrow with back, didn't feel like doing them was totally exhausted. Put a lot of work and effort into this workout today. Really felt like I was making solid progress in increasing my weights and also the intensity. Elbow was fine and no issues with my low back so I could concentrate on pushing as much weight as possible and going to failure and beyond.

[DCI]

Bank Holiday over here no gym too tired was drinking last night and instantly regret it as I am frightend to look at the bank ac lol

[gearbox]

Hopefully hit chest and bis tonight if I get off work in time

[marcus300]

Smashed back today, no pains anywhere so could concentrate on shifting some serious poundage. Feels rather wide and thick

[gearbox]

Smashed back today, no pains anywhere so could concentrate on shifting some serious poundage. Feels rather wide and thick

Glad you had no pains Marcus.

I hit chest and tries quick last night. Got a good pump. Had to drop set cause I didn't have a spotter.

[RaginCajun]

Smashed back today, no pains anywhere so could concentrate on shifting some serious poundage. Feels rather wide and thick

I think I see some the weights still hiding!

way to kill it!

[DCI]

Chest today with cardio was great even after a couple of drinks on sunday night was strong still

[gearbox]

I think I see some the weights still hiding!

way to kill it!

That explains it... I was looking for the big weights...

[kelkel]

Smashed back today, no pains anywhere so could concentrate on shifting some serious poundage. Feels rather wide and thick

Not to point out the obvious, but you are quite wide and thick.

[gearbox]

Not to point out the obvious, but you are quite wide and thick.

Wow... you guys know way to much about each other!

[DCI]

Did, a great back work out today even though it was very humid and warm today.

Started off with:

Wide Grip lat pull down
Then close grip
T bar Rows
Tensioned Deads
BB rows
Single DB rows
Hypers and then home was goosed

[kelkel]

Get your mind out of the gutter!

[DCI]

Sat what lol.

[marcus300]

Did, a great back work out today even though it was very humid and warm today.

Started off with:

Wide Grip lat pull down
Then close grip
T bar Rows
Tensioned Deads
BB rows
Single DB rows
Hypers and then home was goosed

Like the routine

[DCI]

Cheers bud, I may have robbed it from someone lol Was a good session, must start carb cycling soon not shifting the last bit of weight to be properly lean.

[marcus300]

[marcus300]

[Euroholic]

Shoulders only today

Seated machine press
3 warm up sets - felt like my shoulder needed it
1 working set plus 2 rest pause - added more weight than normal and increased my reps on each RP

single side laterals
1 feel set
2 working sets plus 2 rest rest pause and went right down to half and quarter reps - was really hard and the pump was a killer

Single DB upright rows
1 feel set
2 working sets plus 2 rest pause

BB shrugs off
1 feel set
1 working set plus 3 rest pause - more weight added than last week and more reps

Rear delts will be done tomorrow with back, didn't feel like doing them was totally exhausted. Put a lot of work and effort into this workout today. Really felt like I was making solid progress in increasing my weights and also the intensity. Elbow was fine and no issues with my low back so I could concentrate on pushing as much weight as possible and going to failure and beyond.

How do you do your side lats? Dumbell Machine cable?

[Euroholic]

Love dorian!!!!!

[DCI]

Shoulders tonight, got good news so going to hammer

[gearbox]

Shoulders tonight, got good news so going to hammer

Kill it...

Did shoulders last night

I actually set the dumbbells on the floor for shoulder press, when up into a handstand against the wall and did shoulder press that way.

[blummy]

Glad your enjoying your workouts, just one comment on shoulder you did side raises and machine side raises both done with warm up sets/feels sets and working sets to failure - IMHO you only need to address your side delts once either do machine or db side laterals no need to repeat because once you have worked the muscle to failure and recruited as many muscle fibres as possible there is no need to do more sets, if you can do more sets your not taking yourself to true failure and you need to use methods such as dropsets, rest pause or force and negs to take you past failure. Once you have worked the muscle and stimulated growth by using progressive overload and failure techniques the job is done...

Like the extreme stretching after your tricep movements

Hey Marcus thanks for the advice. I know they are the same movement. Maybe its just me but the cable side movement for me feels different. When in use the dumbbells I use one each hand I don't do singles maybe this has something to do with it somehow. I will definitely look into changing it up.
And the stretching i like it, if it works I don't know? But I can say all the muscles I do stretch have gotten a lot of definition to them and shape. My chest the most.