**Marcus's HIT Dungeon**

[almostgone]

Hey guys I've been doing the HIT training now for three weeks, and I can honestly say I've never worked out harder or move more weight around or was more sore or drenched in sweat after a workout in my entire life.

I'm 6 foot tall 260 pounds 30% body fat. I'm doing the high intensity training for my work out five days a week about 40 minutes 45 minutes for some days and then 30 to 40 minutes of cardio. I got sick a couple years ago got depressed and just let myself go although I did always manage to work out, but I still got super fat. I was at 270 35% about 4 weeks ago. I'm eating 2500 cal a day trying to lean down, my goal is 20% bf. Is this too much food?

About 4 months ago I found trt and it changed my life. I was always tired, no libido and I'm 33 never thought it was something like this. But now I'm really starting to notice the positive effects. Including increased energy, before trt there would be no way for me to do this type of training.

The last couple weeks all I did was read this dungeon, and I have to say thank you guys for putting all this out there you guys are really inspiring to me. I'm finally getting my shit together and doing this work out makes me feel incredible I'll continue to post as I make progress thanks again.

Good work. That may not be enough food actually. You don't want to try to lose too fast. You'll have a rough time holding onto or building muscle. We're roughly the same height and weight and I'm closer to 3000- 3300 cal. If you read through the thread or search the thread, look for Marcus' posts on carb cycling, it may prove useful to you. However, if you are losing 2-3 pounds a week, you are losing weight at a decent pace.
Glad you joined in the thread.

[almostgone]

Thx fellas - appreciate the kind words. It's such a long road..... Consistency is key. I've got a plan in place and will see this through because being small is not an option.

I don't wanna be the guy that looks good on the beach. I don't want 17" arms and abs. I want a back that a midget could rock climb, 21" arms, monstrous legs, and delts like cannon balls! Average is not okay.....

Stay tuned ;-)

You're almost there, Haz!

[almostgone]

Going to work @ 1 tonight. Headed to the shop to work arms in a bit.

[kelkel]

I'm not big enough to compete.

Just re-read this and it irritated me a bit. Yes, you are big enough. Remember, most guys who attain the weight you're carrying now lose a ton prior to stepping on stage. A good friend of mine competed last year. Off season he's probably 280 ish. He competed around 220 or so. He who weighs the most does not always win. It's about symmetry, proportion and conditioning so don't automatically equate body weight with progress, unless you know it's LBM. Remember when you lose body fat and get in competition shape you actually look bigger. It's all about the illusion.

I've never been the biggest guy in my class when competing, but I was rarely out-conditioned by anyone. And that's what will win you shows.

My .02 anyway.

[Hazard]

Just re-read this and it irritated me a bit. Yes, you are big enough. Remember, most guys who attain the weight you're carrying now lose a ton prior to stepping on stage. A good friend of mine competed last year. Off season he's probably 280 ish. He competed around 220 or so. He who weighs the most does not always win. It's about symmetry, proportion and conditioning so don't automatically equate body weight with progress, unless you know it's LBM. Remember when you lose body fat and get in competition shape you actually look bigger. It's all about the illusion.

I've never been the biggest guy in my class when competing, but I was rarely out-conditioned by anyone. And that's what will win you shows.

My .02 anyway.

I don't want to get on stage to ever be #2..... I'm not saying I'm perfect or number 2 isn't a great placing but I want to step out there and have judges want to know who the hell I am. I want to step out and be a serious contender.

At the same time..... I'm scared haha. As silly as it sounds..... I'm nervous to step out there and not measure up.

[almostgone]

Got arms in tonight. Can tell I'm a little weak/beat down but starting pull back lifts next.Since I'm focusing on biceps so much right now and triceps to a lesser degree, I have a hard time getting forearms done in the time my schedule allows. Think I will move forearms to my chest day since I can squeeze them in then. Don't want to have little bitty Tyrannosaurus Rex forearms.

Seated d'bell curls-2 w/u, Work-6+,drop,3+,drop,2+,drop,3+.
Incline d'bell curls-2 w/u, Work-6+,drop,4+,drop,3+,drop,2+.
Preacher curls off back of incline bench- Work-6+,drop,3+,drop,4+,drop,4+, and 5 cheat reps w/ slow negatives.
WG cable cheat curls- Work-3+,drop,2+,drop,6+. A little cheating on these.
Close grip Smythe press-2 w/u, Work-5,drop,3+,drop,7+
Triceps pressdown- 1 w/u, Work-4,drop,3,drop,4+-3+.
D'bell skulls-Work-5,drop,3+,drop,6+.
Biceps stretch off a high bar in Smythe machine for a long 60 count.

46 minutes.

[almostgone]

I don't want to get on stage to ever be #2..... I'm not saying I'm perfect or number 2 isn't a great placing but I want to step out there and have judges want to know who the hell I am. I want to step out and be a serious contender.

At the same time..... I'm scared haha. As silly as it sounds..... I'm nervous to step out there and not measure up.

That would be badass, wouldn't it? Just walk out on stage with the rest of the lineup, have them call your number, and tell everyone else to load up and head to the house.

[marcus300]

Thx fellas - appreciate the kind words. It's such a long road..... Consistency is key. I've got a plan in place and will see this through because being small is not an option.

I don't wanna be the guy that looks good on the beach. I don't want 17" arms and abs. I want a back that a midget could rock climb, 21" arms, monstrous legs, and delts like cannon balls! Average is not okay.....

Stay tuned ;-)

LOL this sounds great who wants to be average lets do this

[marcus300]

I don't want to get on stage to ever be #2..... I'm not saying I'm perfect or number 2 isn't a great placing but I want to step out there and have judges want to know who the hell I am. I want to step out and be a serious contender.

At the same time..... I'm scared haha. As silly as it sounds..... I'm nervous to step out there and not measure up.

Size is great but a lot of looking big is an illusion to the eye, shape symmetry and cut. But I will say this a very big guy who is in good top shape will always beat a smaller guy who is in top shape taking politics out of the event that is

Haz with your height and size you can really turn some heads, your thick, big and look amazing your growing all the time. Don't ever think your not good enough you'd smoke a lot of guys on stage now

This fear is good to have because it will make you push harder and do what it takes - use it

[marcus300]

Hey guys I've been doing the HIT training now for three weeks, and I can honestly say I've never worked out harder or move more weight around or was more sore or drenched in sweat after a workout in my entire life.

I'm 6 foot tall 260 pounds 30% body fat. I'm doing the high intensity training for my work out five days a week about 40 minutes 45 minutes for some days and then 30 to 40 minutes of cardio. I got sick a couple years ago got depressed and just let myself go although I did always manage to work out, but I still got super fat. I was at 270 35% about 4 weeks ago. I'm eating 2500 cal a day trying to lean down, my goal is 20% bf. Is this too much food?

About 4 months ago I found trt and it changed my life. I was always tired, no libido and I'm 33 never thought it was something like this. But now I'm really starting to notice the positive effects. Including increased energy, before trt there would be no way for me to do this type of training.

The last couple weeks all I did was read this dungeon, and I have to say thank you guys for putting all this out there you guys are really inspiring to me. I'm finally getting my shit together and doing this work out makes me feel incredible I'll continue to post as I make progress thanks again.

Nice to hear stick around and post more or your workouts or questions and we will all direct you in the right HIT way

[marcus300]

Just re-read this and it irritated me a bit. Yes, you are big enough. Remember, most guys who attain the weight you're carrying now lose a ton prior to stepping on stage. A good friend of mine competed last year. Off season he's probably 280 ish. He competed around 220 or so. He who weighs the most does not always win. It's about symmetry, proportion and conditioning so don't automatically equate body weight with progress, unless you know it's LBM. Remember when you lose body fat and get in competition shape you actually look bigger. It's all about the illusion.

I've never been the biggest guy in my class when competing, but I was rarely out-conditioned by anyone. And that's what will win you shows.

My .02 anyway.

There you go big boy Haz ^^^ didn't read this till after I posted

[clarky.]

Delts are a bit stiff the day but my traps are total fried they are in bits

[marcus300]

“Strength does not come from physical capacity. It comes from an indomitable will.”
― Mahatma Gandhi

[NACH3]

Just re-read this and it irritated me a bit. Yes, you are big enough. Remember, most guys who attain the weight you're carrying now lose a ton prior to stepping on stage. A good friend of mine competed last year. Off season he's probably 280 ish. He competed around 220 or so. He who weighs the most does not always win. It's about symmetry, proportion and conditioning so don't automatically equate body weight with progress, unless you know it's LBM. Remember when you lose body fat and get in competition shape you actually look bigger. It's all about the illusion.

I've never been the biggest guy in my class when competing, but I was rarely out-conditioned by anyone. And that's what will win you shows.

My .02 anyway.

This is perfect timing for this ^^^ post! Haz was just explaining this to me yesterday... I was asking him - I'll never be 260... But I and anyone else can still carry some major tissue at whatever weight I/we max out at

Btw - im fvkin lovin these quotes Big Man!

Rested yesterday - feel great today(lil tight in low back from deads) but rearing to go!

[kelkel]

I don't want to get on stage to ever be #2..... I'm not saying I'm perfect or number 2 isn't a great placing but I want to step out there and have judges want to know who the hell I am. I want to step out and be a serious contender.

At the same time..... I'm scared haha. As silly as it sounds..... I'm nervous to step out there and not measure up.

And you should never train for #2. That's a given. When it comes to being scared, like Marcus said, channel it and use that fear to take your training to a new level. I can remember back to my first show (I was 19 and yes, I can remember back that far) and I was scared to death, stuck on the toilet......

[Sfla80]

Well today actually "worked out" if you would lol.

Did a very light arm session. Low weight high reps. No drops or straight sets. Just getting back into it. Everything had 3 sets

Tris

One arm db overhead
One arm db skulls
Rope pull down
Ez bar push down

Bi's

Cable double bicep curl
Incline db curl
Seated dB curl
Ez bar cable curl

And not sure why it didn't click in before but realized I should not be taking preworkout anymore. So handing my full bottle (just bought 2 weeks ago and opened two days ago :/) to my brother. Along with arginine and critulline.

[Hazard]

Rest day today.... Lots to do around the house and making Portuguese bbq ribs for dinner :-)

[NACH3]

CHEST
Stretching rolling abs lots of RC ex's

1. Smith Slight incline - warmed up 3-4x pyramiding up to 385 1w 6 drop(335) 6 drop 315 3(no spot)

2. Slight incline flys heavy - 2 warm ups 1w 7 drop 4 drop 3-4th was shaky

3. Smith Reg Incline - 3 warm ups to 1w(305) 5-6th shaky drop 4 drop 3

4. Reg incline flys heavy - 2 warm ups 1w 6-7 drop 4 drop 3
-- totally spent could barely hold the weight lol

Finished off chest w/cables 1w drop each high then low(bringing cables up and together - & while keeping them together bringing em up higher then repeat)

Weights done in 42min -- a few guys who were watchin came up and said you look like the damn hulk haha(was wearing green) - far from it(but coming along)but felt good lol

[GirlyGymRat]

Well today actually "worked out" if you would lol. Did a very light arm session. Low weight high reps. No drops or straight sets. Just getting back into it. Everything had 3 sets Tris One arm db overhead One arm db skulls Rope pull down Ez bar push down Bi's Cable double bicep curl Incline db curl Seated dB curl Ez bar cable curl And not sure why it didn't click in before but realized I should not be taking preworkout anymore. So handing my full bottle (just bought 2 weeks ago and opened two days ago :/) to my brother. Along with arginine and critulline.

Any workout is better then no workout!

[Hazard]

CHEST
Stretching rolling abs lots of RC ex's

1. Smith Slight incline - warmed up 3-4x pyramiding up to 385 1w 6 drop(335) 6 drop 315 3(no spot)

2. Slight incline flys heavy - 2 warm ups 1w 7 drop 4 drop 3-4th was shaky

3. Smith Reg Incline - 3 warm ups to 1w(305) 5-6th shaky drop 4 drop 3

4. Reg incline flys heavy - 2 warm ups 1w 6-7 drop 4 drop 3
-- totally spent could barely hold the weight lol

Finished off chest w/cables 1w drop each high then low(bringing cables up and together - & while keeping them together bringing em up higher then repeat)

Weights done in 42min -- a few guys who were watchin came up and said you look like the damn hulk haha(was wearing green) - far from it(but coming along)but felt good lol

I feel strong :-p is tmrw the day? Probably not lol

[Sfla80]

Any workout is better then no workout!

Very true girly

[NACH3]

I feel strong :-p is tmrw the day? Probably not lol

My split got messed up :P

I'm hittin' legs tomorrow(then gonna go e5d to see if that works to get em up quicker) they're getting stronger for sure but I'll push it tomorrow(calves/heavy Reverse Vs or squats - then leg press/lunges(higher end reps)/stiff legged/ext & curls(trying to see what stimulates my leg growth)

As long as I go heavy on one/two movements(compound) I'm going to try hitting the higher end rep range... Legs is the one BP I have to keep my mind set about me(it's funny I just think when you/Kel/of Marcus when I want to stop knowing youse wouldn't makes me push thru)!

[Hazard]

My split got messed up :P

I'm hittin' legs tomorrow(then gonna go e5d to see if that works to get em up quicker) they're getting stronger for sure but I'll push it tomorrow(calves/heavy Reverse Vs or squats - then leg press/lunges(higher end reps)/stiff legged/ext & curls(trying to see what stimulates my leg growth)

As long as I go heavy on one/two movements(compound) I'm going to try hitting the higher end rep range... Legs is the one BP I have to keep my mind set about me(it's funny I just think when you/Kel/of Marcus when I want to stop knowing youse wouldn't makes me push thru)!

Try doing a drop set on squats :-)

Remove one plate and go to failure. Then drop again, one plate, and goto failure. Use a squat rack so you can continue until your quads won't push you up and you can drop the weight on the rack for your 2nd drop. A smith isn't the same.....

You can't give up - not even one rep. Think of Marcus standing behind you (though I bet kel would like that position) - you'll want to squeeze out every damned rep you could.

FAILURE ISN'T AN OPTION..... ONLY BEYOND FAILURE IS!

I think ill attach my name to that :-)

[NACH3]

Try doing a drop set on squats :-)

Remove one plate and go to failure. Then drop again, one plate, and goto failure. Use a squat rack so you can continue until your quads won't push you up and you can drop the weight on the rack for your 2nd drop. A smith isn't the same.....

You can't give up - not even one rep. Think of Marcus standing behind you (though I bet kel would like that position) - you'll want to squeeze out every damned rep you could.

FAILURE ISN'T AN OPTION..... ONLY BEYOND FAILURE IS!

I think ill attach my name to that :-)

^^ nice!

Here's the thing - I can not lock into my lifts squatting(my R arm doesn't reach the bar to pull it down) so smith is the only other option when squatting(unless I get one of those attachments for the bar so your holding it in a nuetral position - goes around the bar and up past your shoulders to lock in) -

I've dropped w/the Reverse Vs and collapsed - I know the smith isn't ideal and I still can't lock in - I have my L arm on the bar and the R is just there lol - I can still go Hacks & rev hacks but the rev Vs are much more quad dominant for me and I can control the eccentric part of movement much better and slower

[Hazard]

Right right..... I forgot about that!


I tell you..... My left arm can barely hold the bar. It hurts my shoulder.....

[kelkel]

I'll let that slide as you actually did make an effort there. Think of it like homework.

[Hazard]

I'll let that slide as you actually did make an effort there. Think of it like homework.

Thx buddy :-)

[NACH3]

I'll let that slide as you actually did make an effort there. Think of it like homework.

Huh... I need to get smarter - lol - no comment Kel

[almostgone]

Well today actually "worked out" if you would lol.

Did a very light arm session. Low weight high reps. No drops or straight sets. Just getting back into it. Everything had 3 sets

Tris

One arm db overhead
One arm db skulls
Rope pull down
Ez bar push down

Bi's

Cable double bicep curl
Incline db curl
Seated dB curl
Ez bar cable curl

And not sure why it didn't click in before but realized I should not be taking preworkout anymore. So handing my full bottle (just bought 2 weeks ago and opened two days ago :/) to my brother. Along with arginine and critulline.

How are feeling, Sfla? Any issues with the beta blocker affecting your strength or breathing? Smart move on ditching the preworkout supps, at least until you get situated with your meds and treatment plan.

[almostgone]

Arms and nice and sore today. Starting a pullback tonight on shoulders.

[Sfla80]

How are feeling, Sfla? Any issues with the beta blocker affecting your strength or breathing? Smart move on ditching the preworkout supps, at least until you get situated with your meds and treatment plan.

Honestly can't judge by this routine. Was hitting 12 reps about and wasn't hitting failure so I was going very light.

Got the blood flowing and did feel a little pump in the tris.

Honestly just nervous. I am gonna ask again when the surgeon calls me with my CAT scan results. But I think the whole thing is keeping my bp down during the workout. So I am nervous about pushing little harder and doing that lol. So we will see. I'll push slightly more each workout and see.

[NACH3]

Chest is nicely beat up... Legs on agenda today

[almostgone]

Honestly can't judge by this routine. Was hitting 12 reps about and wasn't hitting failure so I was going very light.

Got the blood flowing and did feel a little pump in the tris.

Honestly just nervous. I am gonna ask again when the surgeon calls me with my CAT scan results. But I think the whole thing is keeping my bp down during the workout. So I am nervous about pushing little harder and doing that lol. So we will see. I'll push slightly more each workout and see.

That's the ticket. Work up based on how you feel. If your beta blocker doesn't seem to zap your energy, make you winded, or dizzy upon standing, you may have gotten the correct one for.you on the first try. Remember there's no rush, slow, steady, and conservative would be the strategy for right now, IMHO.
Keep us up to date on your reports and what the Dr and cardiologist have to say.
The part about being nervous is completely normal. It is a lot to take in at once.

[Hazard]

Gettin ready to head in for chest and bi's with the old man..... Feel good today

[marcus300]

Delts

RC warm ups

Cybex seated side laterals
3 warm ups
1 working set with 2 rest pause

face pulls
2 feel sets
1 working set plus 3 rest pause

smith machine front press
2 feel sets
1 working set with 2 rest pause

db shrugs
2 working sets
1 burn out set

abs

[NACH3]

Delts
RC warm ups
Cybex seated side laterals
3 warm ups
1 working set with 2 rest pause
face pulls
2 feel sets
1 working set plus 3 rest pause
smith machine front press
2 feel sets
1 working set with 2 rest pause

db shrugs
2 working sets
1 burn out set
abs

In bold, your keeping the tension on the front delts constant w/the RPs, correct??

[bigdil511]

How do you incorporate the rest pause? Say I do this tomorrow for shoulders.
Military press 2 warmup 2 sets with 2 drops each

Side laterals 3 sets 15 reps

dumbbell upright rows 2 sets with 2 drops each

Dumbbell shrugs 2 sets with 2 drops each

Seated Arnold press 2 sets with 2 drops each

reverse flyes 3 sets 6-10 reps

What would u change or add here?

[marcus300]

In bold, your keeping the tension on the front delts constant w/the RPs, correct??

Rest pause - I will do my working set to failure, probably hit around 6-7 reps, then rest for around 10-15 seconds then go again till failure hitting around 1=2-3 reps, then rest pause again and hitting another 2 reps ish. When pressing I tend not to lock out and sometimes at failure I am down to half a rep.

[NACH3]

Rest pause - I will do my working set to failure, probably hit around 6-7 reps, then rest for around 10-15 seconds then go again till failure hitting around 1=2-3 reps, then rest pause again and hitting another 2 reps ish. When pressing I tend not to lock out and sometimes at failure I am down to half a rep.

Ok... Wasn't sure if you non-locked it and rested w/the tension on the muscle still(when I have a spotter I'll let em strip the bar while Im still under tension(but w/out I'm gonna try more RPs too)!

LEGS
stretching rolling(low back is tight) abs RC ex's

Calves - 2 warm ups 2w DD

1. Heavy Rev Vs - pyramided up to 1w 8(almost fell out on last rep) drop 4 drop 3 stars were popping everywhere lol

2. Leg press non lock - 2w hit higher end rep range

3. Smith Static lunges - 1 warm up 2w failing in 8-12 rep range

4. Stiff legged deads(DBs) 1w drop 8-14

5. Ext - 2w drop hitting higher rep range + partials + long negs

6. Leg curls - 1w TD fvk I couldn't move

Weights done in 41 very intense min

@ Haz & crew - I made sure you & the HIT Crew were all there callin me a Cvnt(which I don't like) so I made sure to be a sick Cvnt & make myself collapse on every set

[marcus300]

Ok... Wasn't sure if you non-locked it and rested w/the tension on the muscle still(when I have a spotter I'll let em strip the bar while Im still under tension(but w/out I'm gonna try more RPs too)!

If you hold the weight while someone takes some weight off then you start again repping, that's not a rest pause that's a drop set. Rest Pause is were you rest for around 10-15 deep breaths then repeat the same weight again, you never drop the weight with rest pause. If you drop the weight that's a drop set