**Marcus's HIT Dungeon**

[Bio-Active]

Good morning

Bench press each set drop set

Incline hammer strength press

Peck deck

Cable crossovers 20 minutes low intensity cardio and done. Happy Friday everyone !

[NACH3]

Morning fellas

Delts/traps today... Feels like my back just started to feel better(I got it good - don't remember the last time I was this sore this long...

Happy Friday - have a great w/e as well!

[almostgone]

Oh man, traps are achy already. Off work tonight!!!! . I think a morning chest session is on tap for early Sat. a.m.

[Bodacious]

Morning fellas!!

Nice session Bio....sure you weighing your food out now.

Nach great to hear man. When are you going back to full speed?

Nice session AG I think it was from last night...

Get that elbow better Clarky...

I think I got everyone who the hell knows with this thread... Haz have you left yet???

Sfla where you at haven seen any post by ya unless I missed them..

Now let go fxk this Friday up.... Taking another day off hopefully two days back to back want kill me. I am super busy and I think my body could use it. Everyone have a good workout today and a good Friday!!

[NACH3]

Morning fellas!!

Nice session Bio....sure you weighing your food out now.

Nach great to hear man. When are you going back to full speed?

Nice session AG I think it was from last night...

Get that elbow better Clarky...

I think I got everyone who the hell knows with this thread... Haz have you left yet???

Sfla where you at haven seen any post by ya unless I missed them..

Now let go fxk this Friday up.... Taking another day off hopefully two days back to back want kill me. I am super busy and I think my body could use it. Everyone have a good workout today and a good Friday!!

Just trying to listen to my body Bod... At least another 3 wks... I went wayyy to long w/out a pullback and this is why I'm paying for it now(meaning my body was just screamin' to stop or REST & RECOVER! It's tough to hit your pullbacks when in a groove but it's extremely necessary if you don't want to go 2steps back... Just another aspect of training you'll learn(I did the hard way)

[Bodacious]

Just trying to listen to my body Bod... At least another 3 wks... I went wayyy to long w/out a pullback and this is why I'm paying for it now(meaning my body was just screamin' to stop or REST & RECOVER! It's tough to hit your pullbacks when in a groove but it's extremely necessary if you don't want to go 2steps back... Just another aspect of training you'll learn(I did the hard way)

Dang 3 more weeks.... Thats a good pull back. I know Kel couple weeks ago took two full weeks off. I don't know how you do it. Like I said in other post this will be the first time I have taken two days off back to back since vacation last year. Heck it might help me then...

[almostgone]

Morning fellas!!

Nice session Bio....sure you weighing your food out now.

Nach great to hear man. When are you going back to full speed?

Nice session AG I think it was from last night...

Get that elbow better Clarky...

I think I got everyone who the hell knows with this thread... Haz have you left yet???

Sfla where you at haven seen any post by ya unless I missed them..

Now let go fxk this Friday up.... Taking another day off hopefully two days back to back want kill me. I am super busy and I think my body could use it. Everyone have a good workout today and a good Friday!!

Si`, it was before I went to work last night.

[NACH3]

Dang 3 more weeks.... Thats a good pull back. I know Kel couple weeks ago took two full weeks off. I don't know how you do it. Like I said in other post this will be the first time I have taken two days off back to back since vacation last year. Heck it might help me then...

Usually 4 wks is a given if not longer depending on certain injuries BP's etc...

You'll soon learn w/this training(HIT) one CAN NOT go longer than a standard cycle(12wks) w/this type of training... I thought the same way you do until about a few wks ago when my body(just wanted to shut down)... It's detrimental to us, our gains, etc... I never missed a day - and it lasted a while(but I look back and I now can see that my w/o's were suffering of at least not as good as they could've been! I was in a groove yet going backwards?!?! No good!

I call BS to anyone who says they can do HIT for 16-20wks and still be making gains/or maintaining without a pullback(or some type of cycle in your training)... Not possible or your not training hard enough! Period!

Notice Kel took 2wks off... It's about longevity in this game(I wouldn't of made it 5yrs the rate I was going) it's a learning process(we grow outside the gym when we sleep and rest recover etc! Also, notice in kels posts this wk nothing is to failure - just re acclimation at this point - I've now learned I'd even take a pullback in the middle of a cycle(12wk cycle) if needed - it's that important brother!

Just take it from someone who had to learn it the hard way(& thank goodness my body turned back over - I was a lil scared after a wk and still tired... So I took another few days and hit a BP e3d for that next wk! It gets to a point where your body can't keep up with the sheer intensity let alone your joints(ligaments/tendons) can't or won't keep up and BAM - your hit with an injury.... Once your cycle is done you'll need to go into a pullback which is very different than pure HIT....

[Bio-Active]

You'll soon learn w/this training(HIT) one CAN NOT go longer than a standard cycle(12wks) w/this type of training... I thought the same way you do until about a few wks ago when my body(just wanted to shut down)... It's detrimental to us, our gains, etc... I never missed a day - and it lasted a while(but I look back and I now can see that my w/o's were suffering of at least not as good as they could've been! I was in a groove yet going backwards?!?! No good! I call BS to anyone who says they can do HIT for 16-20wks and still be making gains/or maintaining without a pullback(or some type of cycle in your training)... Not possible or your not training hard enough! Period! Notice Kel took 2wks off... It's about longevity in this game(I wouldn't of made it 5yrs the rate I was going) it's a learning process(we grow outside the gym when we sleep and rest recover etc! Also, notice in kels posts this wk nothing is to failure - just re acclimation at this point - I've now learned I'd even take a pullback in the middle of a cycle(12wk cycle) if needed - it's that important brother! Just take it from someone who had to learn it the hard way(& thank goodness my body turned back over - I was a lil scared after a wk and still tired... So I took another few days and hit a BP e3d for that next wk! It gets to a point where your body can't keep up with the sheer intensity let alone your joints(ligaments/tendons) can't or won't keep up and BAM - your hit with an injury.... Once your cycle is done you'll need to go into a pullback which is very different than pure HIT....

I agree but I don't take the time off from the gym. I still go and just change my training to less weight and keep the cardio up.

[NACH3]

I agree but I don't take the time off from the gym. I still go and just change my training to less weight and keep the cardio up.

I knew you were going to respond - your set it your style and you cycle your training which is where I'd like to get... I thought I was getting there yet I was on the opposite side of things... I agree if one knows there body(which your far more advanced than most in diet/and just in tune w/your body) and can cycle their training you'll be fine - up the reps get in and out quicker you'll be gtg imo as well!

Good to bring that up Bio!

[bloodchoke]

A month or so ago, I switched to the DY, HIT training per the vids that Marcus posts. It wasn't at all an isolated change (I switched a few weeks into my first test/deca cycle at 500-600 cals over maintenance) so I cannot confidently attribute my results solely to the switch, but, I'm super stoked on my results and, if nothing else, this style of lifting shaves an easy 15-25 minutes off of my workout--every time. That is time that I (that we all) need. THANK YOU!!

[NACH3]

N

A month or so ago, I switched to the DY, HIT training per the vids that Marcus posts. It wasn't at all an isolated change (I switched a few weeks into my first test/deca cycle at 500-600 cals over maintenance) so I cannot confidently attribute my results solely to the switch, but, I'm super stoked on my results and, if nothing else, this style of lifting shaves an easy 15-25 minutes off of my workout--every time. That is time that I (that we all) need. THANK YOU!!

Post up your W/O's Bloodchoke! We'll give you feedback etc - as you know going to true pristine failure is a whole new beast

[BG]

I went to a bbq buffet for Father's Day and cleaned em out haha

Awesome, I made the buffet pay in Aruba. They would aways say "oh big guy is back"

[DCI]

Lazy night tonight going to the movies.

This is a funny clip of an irish language dating show with cars it really is that terrible ha. But this clip is quality.

https://www.youtube.com/watch?v=C2EGd6aOtV8

[bloodchoke]

Post up your W/O's Bloodchoke! We'll give you feedback etc - as you know going to true pristine failure is a whole new beast

Yes it is! I still have to ramp my squat sets up in longer, slower increments because I'm a million years-old (but I don't look ONE DAY over 750,000 years-old!) and my knees remind me of this all the time. I appreciate the offer and I may do that. I never have because my goals are in no way lofty (I exercise to keep depression at bay and I enjoy being 45 and being more fvckable than most 30 year-olds. Sue me.) and, really, I'm about where I want to be in terms of LBM. I'm really just trying to learn how to eat to get/stay lean.

[Bodacious]

Usually 4 wks is a given if not longer depending on certain injuries BP's etc...

You'll soon learn w/this training(HIT) one CAN NOT go longer than a standard cycle(12wks) w/this type of training... I thought the same way you do until about a few wks ago when my body(just wanted to shut down)... It's detrimental to us, our gains, etc... I never missed a day - and it lasted a while(but I look back and I now can see that my w/o's were suffering of at least not as good as they could've been! I was in a groove yet going backwards?!?! No good!

I call BS to anyone who says they can do HIT for 16-20wks and still be making gains/or maintaining without a pullback(or some type of cycle in your training)... Not possible or your not training hard enough! Period!

Notice Kel took 2wks off... It's about longevity in this game(I wouldn't of made it 5yrs the rate I was going) it's a learning process(we grow outside the gym when we sleep and rest recover etc! Also, notice in kels posts this wk nothing is to failure - just re acclimation at this point - I've now learned I'd even take a pullback in the middle of a cycle(12wk cycle) if needed - it's that important brother!

Just take it from someone who had to learn it the hard way(& thank goodness my body turned back over - I was a lil scared after a wk and still tired... So I took another few days and hit a BP e3d for that next wk! It gets to a point where your body can't keep up with the sheer intensity let alone your joints(ligaments/tendons) can't or won't keep up and BAM - your hit with an injury.... Once your cycle is done you'll need to go into a pullback which is very different than pure HIT....

Nice post...

Yea I always read peoples workouts.... Kel is getting ready to turn the beast lose....

Thanks for the info man!!! Keep it up...

I learn everyday. I didn't do much myself again today guys!!! Just resting up. Hopefully growing... and eating... keep up the good work fellas.

[Bodacious]

N

Post up your W/O's Bloodchoke! We'll give you feedback etc - as you know going to true pristine failure is a whole new beast

X2 BC a lot of guys in here are very smart and we will help you out. Also if you haven't I recommend reading the thread from the start. It will take sometime but it well worth it.

[clarky.]

Did back earlier

WG PD 1 working DD

CG PD 1 working DD

Straight arm pd 1 working DD

BB rows 1 working 1 drop +rp

Deads 1 working DD. **new weight**

Great session guys fvcking great it was all done slow with a good squeeze and negative.
Fvck deads were great as you know i just go just below the knee (DY) style i smashed last wks weight well chuffed.

Everything is going good apart from being no well there but am ok now. Coming up to 5wk on this blast and happy so far.

[Bio-Active]

Did back earlier

WG PD 1 working DD

CG PD 1 working DD

Straight arm pd 1 working DD

BB rows 1 working 1 drop +rp

Deads 1 working DD. **new weight**

Great session guys fvcking great it was all done slow with a good squeeze and negative.
Fvck deads were great as you know i just go just below the knee (DY) style i smashed last wks weight well chuffed.

Everything is going good apart from being no well there but am ok now. Coming up to 5wk on this blast and happy so far.

Great workout Clarky! You should start seeing some awesome gains at that point of your blast

[clarky.]

Great workout Clarky! You should start seeing some awesome gains at that point of your blast

Thanks bio. Yes gains are coming on good bio really seeing a big difference and other ppl are saying so too well every one lol.

[DCI]

Great to hear the gains clarky man good session

[Sfla80]

Back tonight

Have close to a 2nd degree burn on my hand right at the wrist where my straps would go so kept it even lighter tonight and concentrated on squeezing and breathing more.

Wide grip pd

Low hammer strength pully

High hammer strength pully

One arm rows using Tbar hammer machine

Standing lat pull downs

And not sure what to call.machine. it's for lower back. You sit and push backwards. Google it and can't find name. Hypers were taken the entire time I was at the gym.

Good session though. Although the pain in arm is still there. I'm beginning to think carple tunnel.

[Bio-Active]

Back tonight Have close to a 2nd degree burn on my hand right at the wrist where my straps would go so kept it even lighter tonight and concentrated on squeezing and breathing more. Wide grip pd Low hammer strength pully High hammer strength pully One arm rows using Tbar hammer machine Standing lat pull downs And not sure what to call.machine. it's for lower back. You sit and push backwards. Google it and can't find name. Hypers were taken the entire time I was at the gym. Good session though. Although the pain in arm is still there. I'm beginning to think carple tunnel.

I used to use straps but stopped years ago and haven't noticed a difference on my back day. Makes my grip stronger without them. Might not be a bad thing to not use them

[Sfla80]

I used to use straps but stopped years ago and haven't noticed a difference on my back day. Makes my grip stronger without them. Might not be a bad thing to not use them

Something I'll have to keep trying and get used to lol.

Mine are about to break anyways...so might be perfect timw

[Bio-Active]

Something I'll have to keep trying and get used to lol. Mine are about to break anyways...so might be perfect timw

I think you will be surprised once you get used to not using them I couldn't imagine going back to them

[Igifuno]

Chest tonight. Didn't eat well over the past couple days so felt a bit sluggish but had enough rage build up and stress to release to make it effective.

Have so much work to do this weekend. Everything seems small right now compared to the issues happening in France. Cowards. Killing helpless civilians without a chance to fight back. I would be honored to break these terrorist's necks with my bare hands.

[NACH3]

Chest tonight. Didn't eat well over the past couple days so felt a bit sluggish but had enough rage build up and stress to release to make it effective.

Have so much work to do this weekend. Everything seems small right now compared to the issues happening in France. Cowards. Killing helpless civilians without a chance to fight back. I would be honored to break these terrorist's necks with my bare hands.

Im fvkin' with you on That my Friend!!

Unfortunately i didnt get to my Delts/traps but we had a a lil 20 min hiit type w/o w/deads and burpees(cvnts) and box jumps(ugh not our style excrept the deads) - but if you finished b4 then you were done(I finished in 14+ min behind less than a min... I if course had to do double everyone else's weight(which wasn't bad since they were doing 135 - me225) still finished less than a min from the 170-5lber... It was the conditioning that killed me(my boss says your one strong MFer but you need more wind lol) - figured I'd share -

I'll get my delts traps in the am

[Bodacious]

[/B]

Im fvkin' with you on That my Friend!!

Unfortunately i didnt get to my Delts/traps but we had a a lil 20 min hiit type w/o w/deads and burpees(cvnts) and box jumps(ugh not our style excrept the deads) - but if you finished b4 then you were done(I finished in 14+ min behind less than a min... I if course had to do double everyone else's weight(which wasn't bad since they were doing 135 - me225) still finished less than a min from the 170-5lber... It was the conditioning that killed me(my boss says your one strong MFer but you need more wind lol) - figured I'd share -

I'll get my delts traps in the am

Crossfiter ...?? Jk

[Bodacious]

Chest tonight. Didn't eat well over the past couple days so felt a bit sluggish but had enough rage build up and stress to release to make it effective.

Have so much work to do this weekend. Everything seems small right now compared to the issues happening in France. Cowards. Killing helpless civilians without a chance to fight back. I would be honored to break these terrorist's necks with my bare hands.

X3... People are crazy these days! Wtf

[Igifuno]

Made pork chops and pancetta with the HAW tonight.



Final product. Was very good and ate two

[Hazard]

Made pork chops and pancetta with the HAW tonight. <img src="http://forums.steroid .com/attachment.php?attachmentid=160421"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160422"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160423"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160424"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160425"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=160426"/> Final product. Was very good and ate two

damn that looks good lol

[almostgone]

Fvvvvvck! I answered the phone without looking at the caller ID. Just got called into work.

[Igifuno]

It was awesome, Haz. I needed a good home cooked meal. Good to be home.

Sorry AG that sucks man.

[almostgone]

It was awesome, Haz. I needed a good home cooked meal. Good to be home.

Sorry AG that sucks man.

Meh, there's always a home for the $$. . May be able to.wrap it up in another couple of hours.

[DCI]

Mornin ye weight lifting giants, breakfast some metal music and legs in the gym today then off to test drive a car I've no interest in but a friend works at the dealership so why not lol

[clarky.]

Back tonight

Have close to a 2nd degree burn on my hand right at the wrist where my straps would go so kept it even lighter tonight and concentrated on squeezing and breathing more.

Wide grip pd

Low hammer strength pully

High hammer strength pully

One arm rows using Tbar hammer machine

Standing lat pull downs

And not sure what to call.machine. it's for lower back. You sit and push backwards. Google it and can't find name. Hypers were taken the entire time I was at the gym.

Good session though. Although the pain in arm is still there. I'm beginning to think carple tunnel.

ohh sore one mate (burn) i use straps all the time but only for bb rows and deads as my grip on my left hand is crap. I cut 90% of the tendons in some of my fingers a few years back and can't properly make a fist so my grip is bad.

I know the machine your talking about sfla i had on in a gym i used to go to a few years back but dont know the name of it lol.

Nice session too.

[clarky.]

Morning guys and girls. I am really sore the day delts have recovered but my traps are still fried. Back and lats are in bits i'll try and get tri's in the day but av got a few things to do but i will tell you one thing i'll be doing is eating like fvck

[Bio-Active]

Morning guys and girls. I am really sore the day delts have recovered but my traps are still fried. Back and lats are in bits i'll try and get tri's in the day but av got a few things to do but i will tell you one thing i'll be doing is eating like fvck

It's a good thing you don't use those traps for much...

[Bodacious]

Morning fellas!!! Busy Busy day for me today. Just wanted to get on and say hey to everyone first thing. I hope everyone has a good weekend.

Normal isn't an option.

[clarky.]

It's a good thing you don't use those traps for much...

A know lol.