**Marcus's HIT Dungeon**

[BG]

Think I'll go with a pullback next week. I'm an old cvnt and I'm feeling it

I need to start doing this. Between working and leavi now go it all in the gym my body just breaks down.

[marcus300]

I need to start doing this. Between working and leavi now go it all in the gym my body just breaks down.

Yes mate its a good idea to start doing it especially with HIT, mine seems to be coming around a lot sooner these days. Not been on cycle for a bit which doesn't help with recovery.

[Bodacious]

I started doing a lot of pre exhaust due to my RC issue, it helped me with lowering my compound weight but still using high intensity. It is also great to get a lot of blood flow into the muscle before you start really hitting that heavy set. Like I've stated before it also made me stronger and I ended up using the same weight on my compounds like I was just doing before starting pre Ex.

My pullbacks come around every 6-8 weeks which work well with my schedule

Do you have a pull back week even if your on cycle? After 6 to 8 weeks in?

[Bodacious]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:


Attachment 160032

Amazing....

[Igifuno]

Good leg workout today. After multiple cups of coffee: Extensions: 2 sets, slow, intense and higher reps squeezing at the top. Verticals: 2 sets, max weight. 8-10 reps Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5. Seated curls: 2 sets 10-12 Calf crap. A little veiny (or maybe vain-e) today so a snapped a pic: <img src="http://forums.steroid.com/attachment.php?attachmentid=160032"/>

Looking nasty kel. That's years and years of work right there.

[Hazard]

Looking nasty kel. That's years and years and years and years and years and years and years and years of work right there.

^^^^ fixed :-)

[marcus300]

Do you have a pull back week even if your on cycle? After 6 to 8 weeks in?

Yes more or less I do. I prefer using shorter cycles and in my younger days when I was gaining mass I would do a lot of short burst cycles which lasted anything from 30 days to 6 weeks, these days I don't cycle much probably once or twice a year. This fits nicely into doing a pullback and with the intensity I train at and the workload my body tells me to pullback and lower the intensity a bit. I also add in more rest days and just fully focus on repairing fully and recovering.

[marcus300]

Looking nasty kel. That's years and years of work right there.

Very true

[kelkel]

^^^^ fixed :-)

I laughed about your "fixing" for several minutes Haz. And it's exactly on-point.

And thanks guys....

[kelkel]

Awesome! I've gained a lot from seeing your work and it reminds me to be in control and emphasize the reason for the movements!

Veiny....

Like you Nova, I'm a basement dweller. I've not been to a commercial gym in over a decade. That said, there's just some exercises I can't effectively incorporate the aspects of HIT while training alone. It's why I'll often times add that second set when I feel the need. You just have to improvise and adapt to continue to make gains and keep motivated.

[NACH3]

I started doing a lot of pre exhaust due to my RC issue, it helped me with lowering my compound weight but still using high intensity. It is also great to get a lot of blood flow into the muscle before you start really hitting that heavy set. Like I've stated before it also made me stronger and I ended up using the same weight on my compounds like I was just doing before starting pre Ex.

My pullbacks come around every 6-8 weeks which work well with my schedule

Yes sir... I really do like the pre-exhaust protocols... It helps me the same way as you stated... And I'll be doing this till my pullback(especially any pressing - chest(S/S - and love the including my reps in my warm ups) really makes the blood explode!

I may even take 3days off after cycle and eat/rest/recover -- then hit a pullback -- in and outta the gym in 30min and with the active body work I know it'll help

[Sfla80]

Well wife told.me all day she wanted to go to the gym and do cardio with me. She bailed on me cause she was tired from work but already had a cup and a half of black coffee. So I went anyways cause had to get dinner. She was craving pizza so good thing I went lol.

Got 35 mins cardio in and my core routine.

And then this was dinner lol...not helping at all

[NACH3]

Well wife told.me all day she wanted to go to the gym and do cardio with me. She bailed on me cause she was tired from work but already had a cup and a half of black coffee. So I went anyways cause had to get dinner. She was craving pizza so good thing I went lol.

Got 35 mins cardio in and my core routine.

And then this was dinner lol...not helping at all

Damn that looks good, tho

[Sfla80]

Damn that looks good, tho

Lmao it was

[OdinsOtherSon]

Day 2 of HIT training for OOS

BACK

I usually do chins as my first exercise for back, but switched up today so I could gauge how well I was executing the HIT method. Typically, sets one and two of chins I'll get 10-12 reps, set three 8-10.

Focusing on neg reps, 30 sec - 1 min rest between sets/exercises.

Wide Grip PD

2 Warm up sets yielding 12 & 11 reps respectively. Working set yielding 8 reps w/ 2 drop sets....4 reps & 2 half reps on 1st; 3 reps w/2 half reps on 2nd.

Chins

Shocked and ironically happy. 2 working sets yielding 4-3 reps respectively. Felt adequately satisfied that I had executed exercise 1 successfully.

Narrow, rev grip PD

1 warm up yielding 7 reps w/ 2 half reps. Working set, 6 reps w/ 1 half rep, 1 drop set yielding 3 reps w/ 1 half rep

Seated rows, wide grip

2 warm up sets yielding 10 reps on 1st, 9 on 2nd w/1 half rep. Working set, 7 reps w/ 1 half rep, 2 drop sets, 3 w/ 1 half; 3 w/ 1 half

DB pullovers

1 warm up yielding 11 reps. 2 Working yielding 6 & 5 reps respectively.

Done - 25 min.

No exaggeration, no "placebo" effect...the best pump I've ever experienced in a back workout.

Found my motivation...when questioning whether or not to try another rep or half rep, I saw Marcus bursting through my gym door announcing to everyone that there was a cvnt attempting to work back in here today! Thanks Marcus!

[novastepp]

Like you Nova, I'm a basement dweller. I've not been to a commercial gym in over a decade. That said, there's just some exercises I can't effectively incorporate the aspects of HIT while training alone. It's why I'll often times add that second set when I feel the need. You just have to improvise and adapt to continue to make gains and keep motivated.

It is definitely doable.
What are your "verticals"?

[marcus300]

Day 2 of HIT training for OOS

BACK

I usually do chins as my first exercise for back, but switched up today so I could gauge how well I was executing the HIT method. Typically, sets one and two of chins I'll get 10-12 reps, set three 8-10.

Focusing on neg reps, 30 sec - 1 min rest between sets/exercises.

Wide Grip PD

2 Warm up sets yielding 12 & 11 reps respectively. Working set yielding 8 reps w/ 2 drop sets....4 reps & 2 half reps on 1st; 3 reps w/2 half reps on 2nd.

Chins

Shocked and ironically happy. 2 working sets yielding 4-3 reps respectively. Felt adequately satisfied that I had executed exercise 1 successfully.

Narrow, rev grip PD

1 warm up yielding 7 reps w/ 2 half reps. Working set, 6 reps w/ 1 half rep, 1 drop set yielding 3 reps w/ 1 half rep

Seated rows, wide grip

2 warm up sets yielding 10 reps on 1st, 9 on 2nd w/1 half rep. Working set, 7 reps w/ 1 half rep, 2 drop sets, 3 w/ 1 half; 3 w/ 1 half

DB pullovers

1 warm up yielding 11 reps. 2 Working yielding 6 & 5 reps respectively.

Done - 25 min.

No exaggeration, no "placebo" effect...the best pump I've ever experienced in a back workout.

Found my motivation...when questioning whether or not to try another rep or half rep, I saw Marcus bursting through my gym door announcing to everyone that there was a cvnt attempting to work back in here today! Thanks Marcus!

Well done, sounds great
On your warm up sets or I should say feeler sets because after your first movement your warm so the rest are feeler sets. You use these to judge the working set weight so no need to do any halve reps its just a set which normally is around 2 to get a good idea of your strength and what your going to use for your working set.

Throw in some bb bent over rows next time or T bar, only cvnts don't use them

Concentrate on pushing to your max and slowly teaching yourself to go to failure, remember its all in the mind pre workout so get in the right mind set, you need to be feeling the adrenalin flowing.

Keep posting your workouts and tell us how you feel during the workout

[almostgone]

I need to start doing this. Between working and leavi now go it all in the gym my body just breaks down.

If I go more than 4-6 weeks without a pullback, I end up losing momentum instead of making progress.

[almostgone]

Good leg workout today. After multiple cups of coffee:

Extensions: 2 sets, slow, intense and higher reps squeezing at the top.
Verticals: 2 sets, max weight. 8-10 reps
Squats: 1 heavy with drop. Went to my feel/working set (never know till under it) and racked it after a handful of easy reps. Added 70 lbs and got a solid 8, dropped the 70 and got 5.
Seated curls: 2 sets 10-12
Calf crap.

A little veiny (or maybe vain-e) today so a snapped a pic:


Attachment 160032

Impressive and motivational as always, Kel!

[almostgone]

Drinking a shake and getting ready for back.

[OdinsOtherSon]

Y

Well done, sounds great
On your warm up sets or I should say feeler sets because after your first movement your warm so the rest are feeler sets. You use these to judge the working set weight so no need to do any halve reps its just a set which normally is around 2 to get a good idea of your strength and what your going to use for your working set.

Throw in some bb bent over rows next time or T bar, only cvnts don't use them

Concentrate on pushing to your max and slowly teaching yourself to go to failure, remember its all in the mind pre workout so get in the right mind set, you need to be feeling the adrenalin flowing.

Keep posting your workouts and tell us how you feel during the workout

Will do and thank you for the feedback. I can say that my breathing and heart rate were well in excess of what they typically would be in my usual workout. Motivation actually increased as the workout progressed. Could hardly record my workout because my torso was trembling so much. As of today, I would say that I'm reaching failure, but I'm certain that in reality I'm not. Still have much to learn about this but highly motivated to do so.

[kelkel]

Throw in some bb bent over rows next time or T bar, only cvnts don't use them

There it is ^^^^.

[kelkel]

It is definitely doable.
What are your "verticals"?

Vertical leg press. Great unit for a basement. Less weight needed and less space used.

[marcus300]

Y

Will do and thank you for the feedback. I can say that my breathing and heart rate were well in excess of what they typically would be in my usual workout. Motivation actually increased as the workout progressed. Could hardly record my workout because my torso was trembling so much. As of today, I would say that I'm reaching failure, but I'm certain that in reality I'm not. Still have much to learn about this but highly motivated to do so.

Now this is great news because your releasing your adrenalin going through your workout. If your motivation increased this is great because your tapping into what you need to. Now find something what makes you feel like this and try and get this feeling while your doing your first couple of warm up sets. I think of stuff in my past ( I am an old cvnt so I do have a long past) what really fuks me off and I use this to ignite the fury. I actually talk to my inner self and I can get into this zone within a few seconds because I've done it so often. There are many others things what can ignite this response but well done your on the right tracks.
We will turn heads

[novastepp]

Vertical leg press. Great unit for a basement. Less weight needed and less space used. <img src="http://forums.steroid.com/attachment.php?attachmentid=160035"/>

Looks awesome. So you lie down and press the weight back up? Hmm. I'm looking at them now. Reasonable as an alternative to squats, or a supplement.

How comfortable is it? I've never seen one before and it may be what I'm looking for. Hack squats are 3x as expensive.

[BG]

Yes mate its a good idea to start doing it especially with HIT, mine seems to be coming around a lot sooner these days. Not been on cycle for a bit which doesn't help with recovery.

Lmao, I was going to originally add that no tren makes it a bitch........

[Igifuno]

Damn that looks good, tho

X2 man I want pizza.

[marcus300]

Lmao, I was going to originally add that no tren makes it a bitch........

You and tren don't mix well BG lol

[BG]

If I go more than 4-6 weeks without a pullback, I end up losing momentum instead of making progress.

Definitely going to, I was training like I was on cycle......juice with out the benefits of the gear.

[Igifuno]

I love going to the gym and seeing people already "working out", then I warm-up train and leave and they're still "working out".

[marcus300]

I love going to the gym and seeing people already "working out", then I warm-up train and leave and they're still "working out".

And those are the skinny arse cvnts what don't turn heads

[novastepp]

And those are the skinny arse cvnts what don't turn heads

Boom!

[novastepp]

And those are the skinny arse cvnts what don't turn heads

Reminds me of a local old school lifter when I was a kid. We would be doing the required workouts after school, which in hindsight were nearly worthless, and this solid block of mass would come in, stretch for 20 mins, hit an absolutely demonicly heavy compound movement, do some cables, and then stretch again and leave.

That guy had it right!

[Hazard]

I laughed about your "fixing" for several minutes Haz. And it's exactly on-point. And thanks guys....

I had to ;-)

[Hazard]

I love going to the gym and seeing people already "working out", then I warm-up train and leave and they're still "working out".

Those guys are all over my gym. It's funny because most of the guys with size don't do this....

[marcus300]

Those guys are all over my gym. It's funny because most of the guys with size don't do this....

Hows Ian mate? is he looking big?

[Hazard]

Hows Ian mate? is he looking big?

I'll be seeing him in about a month. Im actually glad I'm not there right now. I have a nasty throat infection. Can't hardly get out of bed much less lift :-/

[Hazard]

From what I'm told - he's big by everyday standards. Lean and vascular too....

Not anything what he used to be but he does say that he valued his life and did want to get out before it took a toll

[marcus300]

From what I'm told - he's big by everyday standards. Lean and vascular too....

Not anything what he used to be but he does say that he valued his life and did want to get out before it took a toll

Very wise

[Hazard]

Very wise

I CAN NOT wait to get down there! I'll pretty much have you there coaching me lol. Full on HIT but with one of the early teachers there to supervise and push......

We're also taking my daughter to Disney but I'm looking more forward to the training lmao