**Marcus's HIT Dungeon**

[Bodacious]

I have my ART appt today! can't wait but know it's going to hurt like a MFer - ahhh Pain

Nach what is this ART???

[Bodacious]

Then I did some bag work - 4 rounds of 3 mins -
1st round I told my partner to hold the bag and after 3mins he said ive had enough and had to go home so finished off another 3 rounds myself.

200 crunches afterwards

job done

very short chest workout but extremely painful and productive,

Considered cardio in my book Marcus.LOL

[almostgone]

Decided to do some chest but due to my RC acting up last week I went for pre exhaust super set. If anyone has done these you know its a kind of a different pain, similar to a hot poker digging into your chest which is nice.

RC warm up -external and internal rotations with very light weight coupled with some over head stretches with a broom stick.

DB's feel better for me at this moment in time so that's what we decided to use.

Incline db flyes with no rest and straight into db press
3 warm up sets - needed these and to be honest the pain was pretty bad,
working set - hit failure on the flyes then straight into press and oh my fuking god, hit 2 reps and the burn was lovely and I knocked out in total 8 reps. Didn't feel like I had enough weight and missed my working set weight so I decided to do another working set to the sadness of my training partner.
2 working set - increased weight - flyes hit failure on 6th rep and added to forced - then straight into press -shit this hurt knocked out 6 reps with one forced. At this stage I had my usual eye ball shake.

My training partner pulled some fuking strange faces, I told him he looked a cvnt while working out which didn't go down well he didn't say anything to me except it hurts, soft cvnt.

flat db flyes straight into vertical hammer flat press
2 feel sets - which burnt like hell
1 working set to failure then hit failure plus 2 forced on the flat hammer press.

Decided to do some cables just for sits and giggles
2 working sets to failure, hot higher rep range 12 reps.


chest done


Then I did some bag work - 4 rounds of 3 mins -
1st round I told my partner to hold the bag and after 3mins he said ive had enough and had to go home so finished off another 3 rounds myself.

200 crunches afterwards

job done

very short chest workout but extremely painful and productive,

Nice! SS flyes with presses is so different, timewise. You can literally completely demolish your chest in 20 minutes. Bag work after that chest session is a real no-sh!tter.
I miss having a heavy bag. All I've got is the 40# and even with it strapped down it just doesn't take a hit like a 70# or 80#. Used to get the wife to hold the bag for me but I noticed she was taking a bit of a pounding and complaining of achy bones.
Good to see how you get the blood flowing in the shoulders before putting them through the wringer!

[almostgone]

You guys talking about deep tissue massage and active release therapy have got me hankering to go see the massage lady soon.

[Bodacious]

You guys talking about deep tissue massage and active release therapy have got me hankering to go see the massage lady soon.

I seen Nach always getting one, So I was like I need one haven't had one in awhile. Didn't get to get yesterday but I will though. AG make sure that's all you get is a massage.

[BG]

Good morning guys. Well massage went well, she said (In little Chinese woman voice) "Oh big guy". I think she took it as a challenge, she massaged HIT style. I was hurting a little last night and still a little sore this morning. Going to just hit small gym for some arms and stuff myself with food. I didnt quite eat enough yesterday. Have a great day guys and girls !!

[GirlyGymRat]

Hey Girly, Im training a kid now whose at a desk all day bf his hips/hammies are soooo tight - his form suffers very much... Try getting a rumble roller and put it on your Psoas muscles and roll them out(the Psoas actually wraps around from the back to the front of your hip flexors) And the Smith is great to use as you can push back against the bar(as your legs are more forward) giving you a bigger ROM) hope you likes

I have the rumble roller on my Christmas list. My mom is always asking me for ideas. Need more moms....lol.

I will enjoy the pain. Getting the harder roller cuz I needs it. I am using lacrosse balls for my back, laying on the floor and pressing my weight into them. Love the pain! Love love love.

[GirlyGymRat]

Also going to use smyth (I think this is proper way to spell - idk?!??) for lunges. Been doing high leg lunges in the platform extension on the back of the seated chest bar bell machine - yeah I know - creative use of the step up and then come straight down to a deep lunge. Killer. But need to switch it out for muscle confusion!

Legs later today!

[almostgone]

I seen Nach always getting one, So I was like I need one haven't had one in awhile. Didn't get to get yesterday but I will though. AG make sure that's all you get is a massage.

LOL, although the young lady I go see is as cute as a button, she was also somewhat pregnant the last time I was there. Need to call her and see if she is working right now.
The last time I went to see her she was going to get up on my back and dig the heels of her feet into my back like she normally does, but I wasn't comfortable with a pregnant lady walking around on me. Kinda afraid she might slip or spin out and get hurt.

[NACH3]

I seen Nach always getting one, So I was like I need one haven't had one in awhile. Didn't get to get yesterday but I will though. AG make sure that's all you get is a massage.

I'm trying to work up to at least once a wk - if not more - it's just so damn expensive especially on top of the food bill

[GirlyGymRat]

I'm trying to work up to at least once a wk - if not more - it's just so damn expensive especially on top of the food bill

Massage once a week. Wow. I am jealous.

[Bodacious]

lol, although the young lady i go see is as cute as a button, she was also somewhat pregnant the last time i was there. Need to call her and see if she is working right now.
The last time i went to see her she was going to get up on my back and dig the heels of her feet into my back like she normally does, but i wasn't comfortable with a pregnant lady walking around on me. Kinda afraid she might slip or spin out and get hurt.

lol...

[Bodacious]

Massage once a week. Wow. I am jealous.

Agree... Im with you GGR Jealous.

[almostgone]

Big breakfast today. 7 egg whites w/ salsa, 6 oz. sirloin, and a decent sized bowl of oats. Have a shake by the bed for later on.
Legs tonight before work so hoping to rest well today. Time to crash.

[OdinsOtherSon]

D@mn good thing I took my script relaxer this morning. When I woke up, my back was tight as a banjo string. Did some rumble rolling and a short bit of time on ye olde treadmill before work.
Legs are going to catch so much h*ll tonight.

AG, have you ever tried an inversion table?

[novastepp]

someone removed my pic and tried to Internet hassle me. Haha. ! Wanted to document the beginning of my HIT journey. Drove downtown today to do some cardio with an old friend. Its an off day for lifting or me, but wanted to hit the heavy bag and spend a little time with an old roommate. Told him about the forum and the HIT dungeon and how I was trying to get it down. Asked him to snap a pic so that I could show you guys where I'm coming from. Weighed in at 214. I know I have a long road ahead of me, but I'm looking to improve every day.

[marcus300]

Nice! SS flyes with presses is so different, timewise. You can literally completely demolish your chest in 20 minutes. Bag work after that chest session is a real no-sh!tter.
I miss having a heavy bag. All I've got is the 40# and even with it strapped down it just doesn't take a hit like a 70# or 80#. Used to get the wife to hold the bag for me but I noticed she was taking a bit of a pounding and complaining of achy bones.
Good to see how you get the blood flowing in the shoulders before putting them through the wringer!

I think it was over within 35 mins lol but was pretty good workout

[marcus300]

Considered cardio in my book Marcus.LOL

I'm going to have to start doing it more,

[NACH3]

Nach what is this ART???

Active Release Therapy! It's like they get there hand inside the muscle... Hurts like hell I've heard

Google it it'll tell you all about it!

[NACH3]

I think it was over within 35 mins lol but was pretty good workout

That's the best part about S/S flys into presses - in and out no fvkin about - not that there's a time for that anyways! That's why they are the cvnts we speak of in the gym(txt ing etc) fvking pricks

[Bodacious]

@Nova .....nice start man. It looks like you have some mass for sure.

[Bodacious]

Active Release Therapy! It's like they get there hand inside the muscle... Hurts like hell I've heard

Google it it'll tell you all about it!

Will have to check it out Nach. Thanks.

[clarky.]

I really like your back set up too, Clarky. I may give it a go. I'm also going to get the DY style deads at the end of my back session too.

Thanks nova. The deads are great i never go to the ground i always just go below the knee love it it's all back.

[clarky.]

Decided to do some chest but due to my RC acting up last week I went for pre exhaust super set. If anyone has done these you know its a kind of a different pain, similar to a hot poker digging into your chest which is nice.

RC warm up -external and internal rotations with very light weight coupled with some over head stretches with a broom stick.

DB's feel better for me at this moment in time so that's what we decided to use.

Incline db flyes with no rest and straight into db press
3 warm up sets - needed these and to be honest the pain was pretty bad,
working set - hit failure on the flyes then straight into press and oh my fuking god, hit 2 reps and the burn was lovely and I knocked out in total 8 reps. Didn't feel like I had enough weight and missed my working set weight so I decided to do another working set to the sadness of my training partner.
2 working set - increased weight - flyes hit failure on 6th rep and added to forced - then straight into press -shit this hurt knocked out 6 reps with one forced. At this stage I had my usual eye ball shake.

My training partner pulled some fuking strange faces, I told him he looked a cvnt while working out which didn't go down well he didn't say anything to me except it hurts, soft cvnt.

flat db flyes straight into vertical hammer flat press
2 feel sets - which burnt like hell
1 working set to failure then hit failure plus 2 forced on the flat hammer press.

Decided to do some cables just for sits and giggles
2 working sets to failure, hot higher rep range 12 reps.


chest done


Then I did some bag work - 4 rounds of 3 mins -
1st round I told my partner to hold the bag and after 3mins he said ive had enough and had to go home so finished off another 3 rounds myself.

200 crunches afterwards

job done

very short chest workout but extremely painful and productive,

Nice session big man.

[kelkel]

Attachment 160086

Wanted to document the beginning of my HIT journey.

Drove downtown today to do some cardio with an old friend. Its an off day for lifting or me, but wanted to hit the heavy bag and spend a little time with an old roommate. Told him about the forum and the HIT dungeon and how I was trying to get it down. Asked him to snap a pic so that I could show you guys where I'm coming from. Weighed in at 214.

I know I have a long road ahead of me, but I'm looking to improve every day.

Thick!

[clarky.]

Good morning fellas! Damn, life gets in the way sometimes! Things are looking up for me. A major overhaul at work has left me with a new schedule and no excuses. I'm coming back harder than ever!

Good to see you back Dpyle..

[NACH3]

Thick!

X2 Nova! Lookin solid brother!

[Sfla80]

<img src="http://forums.steroid .com/attachment.php?attachmentid=160086"/>

Wanted to document the beginning of my HIT journey.

Drove downtown today to do some cardio with an old friend. Its an off day for lifting or me, but wanted to hit the heavy bag and spend a little time with an old roommate. Told him about the forum and the HIT dungeon and how I was trying to get it down. Asked him to snap a pic so that I could show you guys where I'm coming from. Weighed in at 214.

I know I have a long road ahead of me, but I'm looking to improve every day.

Nice nova!!

[clarky.]

Aye looking good there nova.

[marcus300]

You guys talking about deep tissue massage and active release therapy have got me hankering to go see the massage lady soon.

I think it's a bit of rumble rolling for me but would love some ART

[NACH3]

Legs
Pre-exhaust what a whole new animal w/legs - Fvk me! Lol

Stretching abs rolling RC ex's lots of legs & leg rolling

Seated calf raises
2 warm ups 2w(heavy) 8/5-6 drop 4+ drop 3+ drop 3-4

Leg ext
2 feelers 1w(heavy) 8+ drop 4 drop 2+ all w/partials into 1/4's

Leg Curls
Feeler(6-8) 1w(heavy) 8+ drop 4+ drop 3+

RDLs
2w higher rep range(10-12)

Rev V-Squat
3 feelers heavy 2w 8/5 drop 5 drop(same weight/RP) 2

Smith squats
I was shot here - 1w 10+ to failure

Weights done in 34min im Gonna puke any sec in parking lot - my mouth is starting to water - oh shit... & yup just yacked lol

Time to eat eat eat eat & EAT LOL

[NACH3]

I think it's a bit of rumble rolling for me but would love some ART

I Fvked up I thought my appt was today for ART - it's not till next wk
Can't wait tho

[Bodacious]

I Fvked up I thought my appt was today for ART - it's not till next wk
Can't wait tho

That sucks... o well you can kill it all week this week while looking forward to it.

[Bodacious]

Legs
Pre-exhaust what a whole new animal w/legs - Fvk me! Lol

Stretching abs rolling RC ex's lots of legs & leg rolling

Seated calf raises
2 warm ups 2w(heavy) 8/5-6 drop 4+ drop 3+ drop 3-4

Leg ext
2 feelers 1w(heavy) 8+ drop 4 drop 2+ all w/partials into 1/4's

Leg Curls
Feeler(6-8) 1w(heavy) 8+ drop 4+ drop 3+

RDLs
2w higher rep range(10-12)

Rev V-Squat
3 feelers heavy 2w 8/5 drop 5 drop(same weight/RP) 2

Smith squats
I was shot here - 1w 10+ to failure

Weights done in 34min im Gonna puke any sec in parking lot - my mouth is starting to water - oh shit... & yup just yacked lol

Time to eat eat eat eat & EAT LOL

Nice..

Might take this from you for myself tomorrow. Besides do my presses first. Then my leg curls and extenstions. What you think? Full rest day for myself today. Nothing at all besides eating.

I am just curious what all everyone eats and how much. I know we have a diet section....but I also know they are monster in here. Marcus made the comment the other day he ate somewhere around 4500 cals. To me the only way I can do that is if I had a cheat meal on one meal. Just curious...

[NACH3]

Nice..

Might take this from you for myself tomorrow. Besides do my presses first. Then my leg curls and extenstions. What you think? Full rest day for myself today. Nothing at all besides eating.

I am just curious what all everyone eats and how much. I know we have a diet section....but I also know they are monster in here. Marcus made the comment the other day he ate somewhere around 4500 cals. To me the only way I can do that is if I had a cheat meal on one meal. Just curious...

After watching and taking in what DY had to say about legs and back - I too, need a day off after those two BPs as they're the biggest we have and the most ex's we do with those BPs!

If you did your Compound movements first it wouldn't be a pre-exhaust protocol but just a regular leg day that I would normally do! Just stick to what you said Bod! Do your compiund movements first until you get this down then stay playing around with real pre-exhaust... It's a different animal all together(this was my first time w/legs) and I actually yacked twice in the lot! Lol

Regarding eating - I don't count - but I can easily get a rough idea - just do your bodyweight x .15 for a rough estimate... But in reality it's your LBM x .15 for P then the rest is easy to figure out for splitting your macros! Eat big to get big(BIB) lol

[BG]

I am just curious what all everyone eats and how much. I know we have a diet section....but I also know they are monster in here. Marcus made the comment the other day he ate somewhere around 4500 cals. To me the only way I can do that is if I had a cheat meal on one meal. Just curious...

6 am- 2 eggs 6 whites oats w/fruit
10 am- 2 cans of tuna, banana, nutrigrain bar, v8
12 noon- mon/wed/fri pasta w/meat tue/thur/sat chicken yams
3pm- turkey/roastbeef on HW
4pm- greek yogurt
530pm-oats w/fruit
630pm- shake while training
830pm- steak w/potato chicken w/HM Mac cheese Cod/rice These we eat twice a week. Sunday we eat out.

I work in construction so the day time food is best I can do with the situation. Some morning I skip the oats and some nights the sides to cut carbs and kinda carb cycle.

EDIT:Some mornings Ill add a egg sandwich in at 8 on the ride to the job after a huge workout the night before. 2 eggs/2whites/wd bacon/cheese/hash brown/roll spk

[novastepp]

Thanks for the encouraging words gents. It means a lot to have my support here. No one around me works out even a little bit.

I'm glad I'm here, and I'm more glad that you're all here.

[novastepp]

Legs Pre-exhaust what a whole new animal w/legs - Fvk me! Lol Stretching abs rolling RC ex's lots of legs & leg rolling Seated calf raises 2 warm ups 2w(heavy) 8/5-6 drop 4+ drop 3+ drop 3-4 Leg ext 2 feelers 1w(heavy) 8+ drop 4 drop 2+ all w/partials into 1/4's Leg Curls Feeler(6-8) 1w(heavy) 8+ drop 4+ drop 3+ RDLs 2w higher rep range(10-12) Rev V-Squat 3 feelers heavy 2w 8/5 drop 5 drop(same weight/RP) 2 Smith squats I was shot here - 1w 10+ to failure Weights done in 34min im Gonna puke any sec in parking lot - my mouth is starting to water - oh shit... & yup just yacked lol Time to eat eat eat eat & EAT LOL

Great lookin session, Nach.

I'm afraid that the pain I felt last Week, behind my kneecap when I flex my left leg, is patellar tendonitis. In fact, I'm sure of it. I'm going to talk to a CSCS buddy of mine in the morning and get his input, but I know that's what it is.

It's very mild, but I should probably keep icing and start using ibuprofen as needed. I probably shouldn't do legs for a couple weeks too.

Really sucks, but I need to be in more control of my leg movements and probably warm up more, in the future.

[NACH3]

Great lookin session, Nach.

I'm afraid that the pain I felt last Week, behind my kneecap when I flex my left leg, is patellar tendonitis. In fact, I'm sure of it. I'm going to talk to a CSCS buddy of mine in the morning and get his input, but I know that's what it is.

It's very mild, but I should probably keep icing and start using ibuprofen as needed. I probably shouldn't do legs for a couple weeks too.

Really sucks, but I need to be in more control of my leg movements and probably warm up more, in the future.

Thx nova... Tbh - I really have to dig deeper than any other BP w/legs - we always think we're at failure then the real fun begins... Legs hurt me more than any other BP... And I've never had the guts to do a real pre-exhaust w/them as just a reg leg session is fvkin brutal in itself lol - this really tested me... And not having enough food in me didn't help :/ and then the rest came up haha!

I just really have to remember that Kel/Marcus/& Haz are are all in there yelling at me when I want to stop - that's the only way I seem to push through more pain -- whatever works right!

[IronClydes]

Even though I've been off-blast for 3 months now, I continue to get weekly comments that I'm looking bigger and better. I've been devout to Marcus's HIT Training principles now for nearly a year and the changes have been phenomenal. Thanks again to Marcus and everyone else who's really went above and beyond to provide guidance and assistance to this newbie: KelKel, Bio-Active, AlmostGone, Nach3, and BusterBrown. I really appreciate the time you have taken to help this guy out, especially KelKel. There's been a number of obstacles, concerns, and much worse (KelKel saved me from about a year ago).

I've hoping to start posting my workouts again for review and any criticisms. However, as of yesterday's accident, I will be on a forced week off from the gym. My hobby is mountain biking and I took a rather large jump....I remember nothing after hitting the jump. I was found by several other bikers unconscious and with amnesia. This was my third concussion ever, and definitely the largest initial shock upon coming to. My helmet was shattered, my left shoulder, traps, and upper left chest and back received some descent trauma...but, luckily, no bones were broken. Got my fair share of Demerol, Fentanyl in the ER, and now I'm home on Oxycodone, Diazepam, and Ibuprofren 800.

I had been planning to start my first cycle this coming Thursday with Deca & Test....I was totally pumped about it, but I also just received notice with the rest of my department of an upcoming random drug testing...so, it looks like that is on delay as well. The cycle would have been a nice help in the recovery of the injuries... especially my aching knees as of late.

So, I am going to continue Marcus's Pre-Cycle Prime, possible lower the cals by another 100/day and do the 5 low, 1 high approach until this cycle actually starts....looks like a month from now I should be good to start it....as long as they actually conduct these 'random' tests soon. I know that myself and another are suspected of Roid use according to the gossip I hear...so, I assume that they will test for this. They have the resources to do so, as we work at a hospital...so, cost is not likely a concern for them so much.

During my days off this week, I plan to get more involved on the forums.

Thanks again for everyone's help over the past year, especially as of recently.

Anyone in the Cleveland area?