**Marcus's HIT Dungeon**

[Bio-Active]

Blasted arms today each set was a drop set to fail. Got the training done in 30 minutes and then did 20 minutes low intensity cardio

[novastepp]

Did tri's yesterday went good not that much pain from the elbows but some. Lying db tri ex 1 working DD. Incline changed CG bench 1 working DD Db kick backs 2 sets Tri pd 1 working DD. Straight bar Behind head tri ex 1 working DD. V bar 2 sets of dips And done Tri's were fried skin stretching fried nice dull ache this morning so they will get worse am with you mad fvckers pain we want pain hahaha.

Dips! That's the change I need.

Do you notice a pull on your shoulder when you do tricep pull downs? It's pretty apparent to me when I do them.

[novastepp]

My workout partner took the same days off that I have been. He said it's not even worth training without me and he didn't want to mess up our split. Great compliment. Going to take chest for a suicide mission tomorrow. Not gonna be able to wait for Wednesday.

Dude, that is so awesome to hear. He obviously knows you're not ****in around!

[novastepp]

Thanks mate. Yes as you know i used to do traps with back but tried them with shoulders on advice from you and the big man and love it. AG am really focusing on side delts and i am seeing results and traps on advice from kel doing behind the back bb shrugs.

Thanks for that post, Clarky. I too need to focus on side delts. And that's interesting to do behind the back BB shrugs. I've never done them. Do you like them?

[novastepp]

open Sorry about that guys just didn't want a shit talking match on the thread. Anyone is welcome to post in here nothing has changed, so long as your a HIT loving cvnt that is. I guess when you get a personality clash the best thing both parties can do is ignore each other so lets move on.

Indeed. Thanks, Marcus.

[calgarian]

oh BTW i applied the "HIT" in sex that turned her tap on.......so perfect

[Igifuno]

Did tri's yesterday went good not that much pain from the elbows but some. Lying db tri ex 1 working DD. Incline changed CG bench 1 working DD Db kick backs 2 sets Tri pd 1 working DD. Straight bar Behind head tri ex 1 working DD. V bar 2 sets of dips And done Tri's were fried skin stretching fried nice dull ache this morning so they will get worse am with you mad fvckers pain we want pain hahaha.

Kel turned me on to neoprene maybe a couple years ago and they're really helpful, ever try them? I use them very consistently with heavy leg press/squat movements, and periodically with elbows on heavy tricep movements. Get some ice on em too.. Hope it subsides quickly buddy.

[Igifuno]

Morning guys and girls going to smash shoulders and traps the night. Am going to see the surgoen this morning about my knee i suppose he will not be able to tell me that much as av not had it scanned yet. Anyway once i see about that it's back to work so i'll report back the night and let you's know how it went.

Good luck clarky. Let us know

[Igifuno]

oh BTW i applied the "HIT" in sex that turned her tap on.......so perfect

Did you drop set, rest/pause, or do forced reps?

[calgarian]

Did you drop set, rest/pause, or do forced reps?

focused reps I kept doing it till she couldnt take it anymore then i had to rest.

[NACH3]

Kel turned me on to neoprene maybe a couple years ago and they're really helpful, ever try them? I use them very consistently with heavy leg press/squat movements, and periodically with elbows on heavy tricep movements. Get some ice on em too.. Hope it subsides quickly buddy.

I think I'm going to get some Neoprene's as my knees don't hurt but I also don't want them to start hurting either!

Where'd you get em, Igi... Or any other Biggens get em? Thx.

[Igifuno]

I think I'm going to get some Neoprene's as my knees don't hurt but I also don't want them to start hurting either! Where'd you get em, Igi... Or any other Biggens get em? Thx.

I believe I got mine from Sports Authority or another sporting goods store.

[Igifuno]

focused reps i kept doing it till she couldnt take it anymore then i had to rest.

lmao

[calgarian]

lmao

i did it to "HER" point of failure.

[Igifuno]

6pm session to look forward to. Gonna fuel all day, take a walk with the Mrs., do some work around the house, take a nap if time allows. Can't wait to get in there

[novastepp]

More people hurt their knees on extensions than any other exercise, hands down, imho. For exactly the reason you said. We've had multiple discussions here about knee wraps, neoprene and the like before you got on board. I'd recommend these:

PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods

AG picked up a pair of these as well and maybe he can chime in with his review.

I put these on about 15 minutes or so before training to heat up the area. I then always ride a stationary bike for 5 minutes to get blood moving in the area as well. Then it's off to extensions. These little things make a world of difference. When it comes to knee wraps I haven't used them in forever due to an injury they caused once. But I am considering them again to be used only on ridiculously heavy sets. Just don't use them to mask current knee pain thus eventually making it worse.

Rest up, skip legs this week (you'll live) and ice it down. NSAID's if needed.

Nach,

Kel posted this to me the other day...

[novastepp]

6pm session to look forward to. Gonna fuel all day, take a walk with the Mrs., do some work around the house, take a nap if time allows. Can't wait to get in there

Good lord I bet youre freaking ready..

[NACH3]

i did it to "HER" point of failure.

That's funny right there... Lolol

[Bodacious]

Good Morning everyone!! Just getting caught up with everyone. Glad we are back open, thanks Marcus.

Clarky, hope the knee checks out ok for ya man. We need ya to get better.

Nach I think you can get them at Dicks Sporting Goods. Check the link out ^^^^

Calgarian those forced reps made her tap huh??? LMAO

Sfla nice session man. Keep up the good work!

Hope I covered everyone.

My Legs are with AG also. Sore, sore, sore. Tho my quads are lot more sore'r than my hams are. For now anyways.
Today will be arms for me. Have no other choice beside to make these fuxkers grow.

[NACH3]

I'll look into both guys, thx...

[Bodacious]

hahaha....hope you got enough sets in Calg

[calgarian]

hahaha....hope you got enough sets in Calg

oh yeah...i had a pretty good d!ck workout......now i cant get it up for time being

[OdinsOtherSon]

Chest yesterday.

Decline BB, 1 feeler, 2wrk, 3 drop

Incline DB, 1 feeler, 2 wrk, 2 drop

Flat flies, 1 feeler, 2work, 2 drop

Dips, 3 work

Done 25 min.

I know that I'm still trying to figure out "true failure" but to the best of my current knowledge/ability I'm leaving everything on the table. What amazes me is that by using HIT, I don't just get sore, now I have exhaustion and weakness in the worked muscle group for at least a couple of days after the workout. Never had that before with volume training. Also, as my workout progresses I get more and more into it. I find myself wanting to go further but not having the ability to do so. I just need to keep pushing to learn what and how to achieve true failure.

[novastepp]

Chest yesterday.

Decline BB, 1 feeler, 2wrk, 3 drop

Incline DB, 1 feeler, 2 wrk, 2 drop

Flat flies, 1 feeler, 2work, 2 drop

Dips, 3 work

Done 25 min.

I know that I'm still trying to figure out "true failure" but to the best of my current knowledge/ability I'm leaving everything on the table. What amazes me is that by using HIT, I don't just get sore, now I have exhaustion and weakness in the worked muscle group for at least a couple of days after the workout. Never had that before with volume training. Also, as my workout progresses I get more and more into it. I find myself wanting to go further but not having the ability to do so. I just need to keep pushing to learn what and how to achieve true failure.

That is one hell of a post, OOS. Exactly how I feel now.

[mussina123]

First time in a long time working out really early (for me lol 7 am)... Parents coming to visit me at college so I'll be enjoying some Cheesecake Factory don't cheat often but once and a while is ok right? Haha... Destroyed back today, MMC was like nothing I've ever had before... Squeezing walnuts all day lol... Thank you Marcus for that cue, because I'll be using that literally every workout from now on helps so much!!

Between this morning workout and legs yesterday tomorrow's rest day is well needed

[Sfla80]

Chest this morning.

Strecthing and pec/Dec very light get blood flowing.

Incline DB fly

Incline db press

Flat db fly

Flat db press

Straight set decline hammer into incline hammer.

15 mins cardio (slow)

Abs and core

[RaginCajun]

6pm session to look forward to. Gonna fuel all day, take a walk with the Mrs., do some work around the house, take a nap if time allows. Can't wait to get in there

Take a walk with the Mrs., is that what people are calling it nowadays? I thought it was Netflix and chill?

[RaginCajun]

oh yeah...i had a pretty good d!ck workout......now i cant get it up for time being

That's taking it to failure

[calgarian]

That's taking it to failure

That was the "hole" point

[BG]

Chest- Great workout! My training partners brother came and we pushed the limits.

Warm up.

Flat bench- working set w\5x5x5 drop
Flat dumbbells - working set, drop to finish failure
Weighted push ups. With a drop from 3 plates to one 5x5xfailure
Cables high\mid

Abs

I'm shot today, skipping back.

[Bodacious]

ARMS

Triceps
Cable Cross the the body 1wu 2f 1w 8 + 2F on the force reps did 2 Negs

Close Grip BB Press 2F 1W 6 +2F

Rope Push Down 2F 1W 8 DS 3reps

One Arm DB behind head extensions 2F 1W 4 reps 2F DS 3reps


Biceps

Sit Down DB Curl 2F 1W 7 reps alt. DS 4 both arms at the same time with one Neg at the end

Sit down Preacher Curls BB(Small bar) 1F 2W first working set got 8reps 2 forced 2 negs, second working set 6 reps 2 forced 2 negs, Kept the same weight for both working sets.)

Hammer Curls at the end like I was told.... 2f 1W 8 reps drop 3 reps.

Arms was done in 57 mins. I was spent.

Did 20 min cardio light cardio on treadmill walking at a incline. Legs didn't like it but had to get it in.

[NACH3]

Chest -- I felt like a Cvnt going in... So had to take more time to get my mind right while stretching out etc

Stretching rolling abs RC ex's(kept my 5lb plates w/me) more static & dynamic stretching

PRE-EXHAUST S/S -- Flys into presses-everything to failure and Beyond

Pec Dec
Got the blood flowing nicely
2 feelers(high end reps 12ish) 1w 10+RP/1.5

[B]DB Slight incline flys into presses[/B] - reps = flys/presses
2 warm-ups(really gets the blood flowing -
- 1w(90s) 8(flys)/6(presses) drop(80s) 5/4 drop(same weight) 3/1.5-2
Explosion of fvking blood! Lovely pain -- fvking lovely

DB Incline Flys into presses
2warm-ups not too many reps as I was very warmed up
1w(75s) 6+/5 drop(70s) 3+/4 drop(65s) 3+/2 -- I love this Sh!t

Decline Hammer Strength machine press
I was absolutely shot so I just wanted to see what I could do - I took the full minute b4 starting - which I normally keep to 30sec usually depending on feel
- 1w(3wheels aside) 10+RP/0-.5 lol Completely shot

Great damn session(usually when I'm not feeling it I get a better w/o) - I needed this - im going to stick w/this protocol for chest for a little while as my RCs can use it and it's going to get me stronger - I can tell intensity had went up as session went along(I love that about HIT)

[Bodacious]

Chest -- I felt like a Cvnt going in... So had to take more time to get my mind right while stretching out etc

Stretching rolling abs RC ex's(kept my 5lb plates w/me) more static & dynamic stretching

PRE-EXHAUST S/S -- Flys into presses-everything to failure and Beyond

Pec Dec
Got the blood flowing nicely
2 feelers(high end reps 12ish) 1w 10+RP/1.5

[B]DB Slight incline flys into presses[/B] - reps = flys/presses
2 warm-ups(really gets the blood flowing -
- 1w(90s) 8(flys)/6(presses) drop(80s) 5/4 drop(same weight) 3/1.5-2
Explosion of fvking blood! Lovely pain -- fvking lovely

DB Incline Flys into presses
2warm-ups not too many reps as I was very warmed up
1w(75s) 6+/5 drop(70s) 3+/4 drop(65s) 3+/2 -- I love this Sh!t

Decline Hammer Strength machine press
I was absolutely shot so I just wanted to see what I could do - I took the full minute b4 starting - which I normally keep to 30sec usually depending on feel
- 1w(3wheels aside) 10+RP/0-.5 lol Completely shot

Great damn session(usually when I'm not feeling it I get a better w/o) - I needed this - im going to stick w/this protocol for chest for a little while as my RCs can use it and it's going to get me stronger - I can tell intensity had went up as session went along(I love that about HIT)

Nice Nach super strong man. Great work keep the shit up. Lol

[clarky.]

Got tied up on a breakdown earlier, Clarky. What are you doing differently to get those side delts growing?

I do seated db side raises now i never used to do them and i try to do some tut during my working set and drops i just keep my arms out as long as i can fvck it burns lol. Also db upright rows and standing db side raises i really just smash side delts and its working mate.

[NACH3]

I do seated db side raises now i never used to do them and i try to do some tut during my working set and drops i just keep my arms out as long as i can fvck it burns lol. Also db upright rows and standing db side raises i really just smash side delts and its working mate.

Totally agree Clarky on the standing side laterals! I just do em till my arms won't go up anymore and also hold the bells out and up as long as possible nearing the end of the set... Then 1/4s etc...

When you do the DB upright rows... Do you use one DB or two(one bell in each hand)??

[clarky.]

Thanks guys. Ok went to see the guys this morning and he did the normal stuff asked Q and he got me to do a few things stretching bending ect ect. He checked it out and he thinks it's either the pettellar tendon or the ACL. Av got to get a MRI now to see what it is then we can take it from there it's going to be about four wks for that .

[NACH3]

Thanks guys. Ok went to see the guys this morning and he did the normal stuff asked Q and he got me to do a few things stretching bending ect ect. He checked it out and he thinks it's either the pettellar tendon or the ACL. Av got to get a MRI now to see what it is then we can take it from there it's going to be about four wks for that .

We're all pulling for ya buddy... Hopefully it's just a strain(etc) and not a tear.

[OdinsOtherSon]

Understanding better the need for proper mindset going into a HIT workout. Was distracted for some reason today. Can't pinpoint why, just was and it defo affected my workout.

BACK

WG pull downs - 2 feelers, 1 work, 2 drop

Narrow/rev grip pull downs - 1 feeler, 2 work, 2 drop

Bent over rows, rev grip - 2 feelers, 1 work, 1 drop

Seated rows, WG - 1 feeler, 2 work

Extensions - 3 work

30 min, done

Continuing to concentrate on neg reps, finding failure and form.

[clarky.]

Ok did shoulders and traps the night was a great session.

Seated db side raises 1 working DD. No stopping

standing db side raises 1 working 1 drop. No stopping

Db rev fly 1 working 1 drop

Cable rev fly 1 working 1 drop 1 side at a time

Front raises 1 working 1 drop. Plate No stopping

Bb shrugs 1 working TD

Behind back bb shrugs 1 working DD

And done good session had a good bit of anger in me the night so used it

[clarky.]

Now i can catch up on the thread lol.