**Marcus's HIT Dungeon**

[marcus300]

Now I understand....thanks Marcus

No problem

[DCI]

So I did chest tonight great workout in spite of the humidity.

I did all db pressing
Flat, incline, decline and flies then cardio and home. Felt great had a cup of coffee before the gym not sure if that is the reason why I had so much engery or judy that I was so up to hammer some weight but the pump I got was crazy.

[Sfla80]

Question for you guys, how is the v-squat for a substitute fir regular squats? For some reason everyone was doing legs today at the gym. Had to di these first thing. Even smith machines were taken.

[kelkel]

So I did chest tonight great workout in spite of the humidity.

I did all db pressing
Flat, incline, decline and flies then cardio and home. Felt great had a cup of coffee before the gym not sure if that is the reason why I had so much engery or judy that I was so up to hammer some weight but the pump I got was crazy.

Nice. Who's Judy?

Question for you guys, how is the v-squat for a substitute fir regular squats? For some reason everyone was doing legs today at the gym. Had to di these first thing. Even smith machines were taken.

Tell us what a V squat is Sfla?

[DCI]

Lol fat thumb and iphone keyboard makes just into judy, hence some of the shocking spelling in other posts lol.

[kelkel]

Lol fat thumb and iphone keyboard makes just into judy, hence some of the shocking spelling in other posts lol.

Oh I figured that but still had to mess with ya!

[Sfla80]

These are the two best images I can find. The one I use is a hammer strength machine. The only time I use this machine usually is doing it reversed as I have been told it would help work my hams. I did feel the burn when I did them today, but not the same obviously. It just sucks on Mondays at my gym. At one point every single machine and/or free weight area was taken by someone.

[kelkel]

Today's Chest and Arms:

(after warm-ups)

Inclines: One heavy set of 5 max weight
Drop weight a bit. One more set followed by a double drop.

Keep in mind my drops are kinda a drop and RP combo as I have to get up and do it myself. I've got it down to about 7-8 breaths between though. Not bad.

Flats: Same as inclines today
Flyes: Pec deck version using hands with elbows up (arms horizontal to floor) as I can't stand true pec deck flyes. Two sets with double drop on second.

Bi's: Cable curls: Two sets, double drop on last. Liking these lately.
Preacher curls: Same as above.
Incline curls: Two straight, strict sets

Tri's: Pushdowns. Two sets, drop on second.
Cable dips: Two sets, higher reps (15+)
Skull crushers: Two sets. Maybe 30 sec rest between


Today's after work out old man pic:

[kelkel]

These are the two best images I can find. The one I use is a hammer strength machine. The only time I use this machine usually is doing it reversed as I have been told it would help work my hams. I did feel the burn when I did them today, but not the same obviously. It just sucks on Mondays at my gym. At one point every single machine and/or free weight area was taken by someone.

I've done similar years ago. Just never as a primary. Nothing compares to squats but as long as you feel them where you're supposed to then that's all that matters! Different can be good. Different angle, new growth.

[Sfla80]

I've done similar years ago. Just never as a primary. Nothing compares to squats but as long as you feel them where you're supposed to then that's all that matters! Different can be good. Different angle, new growth.

Yeah thanks kel. Might have to turn mondays into cardio day :/

[biggjd69]

I am wondering. Can you do HIT training like a 5 day split, a bodypart a day?

Mon-Legs
Tues-Chest
Wed-Back
Thurs-Shoulders
Fri-Bi's and Tri's

[kelkel]

I am wondering. Can you do HIT training like a 5 day split, a bodypart a day?

Mon-Legs
Tues-Chest
Wed-Back
Thurs-Shoulders
Fri-Bi's and Tri's

Sure you can. I just could not imagine driving to a gym to just do shoulders, etc. I'd combine a bit more and get a rest day or cardio only day, etc. You're growing outside the gym, not in it.

[biggjd69]

Gotcha Kel. More like;

Mon: Delts, Traps, Tri

Tues:Back

Wed: Rest

Thur:Chest, Biceps

Fri: Legs

Sat and Sun: Rest

Like this?????

[kelkel]

To me that is much better. Rest is extremely important, both physically and mentally. I work out at home so there's no travel time but on my off days I don't want to look at gym equipment. There are plenty of other fun activities you can go do. That is when your not eating.....

[marcus300]

These are the two best images I can find. The one I use is a hammer strength machine. The only time I use this machine usually is doing it reversed as I have been told it would help work my hams. I did feel the burn when I did them today, but not the same obviously. It just sucks on Mondays at my gym. At one point every single machine and/or free weight area was taken by someone.

They are excellent, I use them all the time but I stand facing inwards with my chest against the pad, this takes all the strain off the lower back and onto the front quads, in one of Marcus Rhul's videos he advices this way of using the V-squat to really put some size of the legs..

[marcus300]

To me that is much better. Rest is extremely important, both physically and mentally. I work out at home so there's no travel time but on my off days I don't want to look at gym equipment. There are plenty of other fun activities you can go do. That is when your not eating.....

Agreed

[DCI]

Oh I figured that but still had to mess with ya!

Lmao you bollicks

[Sfla80]

They are excellent, I use them all the time but I stand facing inwards with my chest against the pad, this takes all the strain off the lower back and onto the front quads, in one of Marcus Rhul's videos he advices this way of using the V-squat to really put some size of the legs..

I actually do that too if and when I do use them. But was always told standing inward worked hams more. But good to know about the adding size

[marcus300]

I actually do that too if and when I do use them. But was always told standing inward worked hams more. But good to know about the adding size

It does hit the hams and glutes really hard but also the front quads, but the magic is if you use it facing the pad so your slightly squatting at an angle it takes all the strain off the lower back, that's how I have kept my legs mass because when I busted a disc squatting was really hard, I don't squat heavy anymore only do 3 plates a side but I go for it on the V-squat and it really does some damage. Give it a try it works for me.

[marcus300]

Tried shoulder again today but couldn't press any kind of weight what was going to cause any kind of stimulation but I did really well with front raises, side laterals and rear delts. Got some serious pump going on even though I had pain it was to bad. Pressing was no good what so ever so stopped it after a couple of sets of light weight.

[kelkel]

Tried shoulder again today but couldn't press any kind of weight what was going to cause any kind of stimulation but I did really well with front raises, side laterals and rear delts. Got some serious pump going on even though I had pain it was to bad. Pressing was no good what so ever so stopped it after a couple of sets of light weight.

Funny, when my shoulder was hurt all of last summer all I could do was pressing. I could not do any type of lateral raise to save my life but pressing didn't hurt at all.

[DCI]

Did back tonight and cardio great session.

Lat pull down
Close grip pull down
Heavy t bars
Heavy (for me) bb rows
Single rows
Hypers

Then post workout meal had tuna steak fresh and some pasta, never had fresh tuna steak before but it was very tasty will be having again. Got a load of prawns too.

[kelkel]

Legs Today: after warm-up

One set heavy squats. Hit 20 reps today. Might be my best with that weight but not sure cause I'm old. No drop or RP needed.
Vertical presses: One heavy set reps in upper teens followed by two RP sets
Extensions: Two sets. Second with two drops.
Seated curls: Same as extensions
Calves on Vertical Press: Two sets. Second with two RP sets
Seated calves: Two straight sets.

Absolutely crushed. I was pumped after the set of squats so that in and of itself made my workout!!!

[MR-FQ320]

Right I am prepared to be flamed here so:

What's the big deal with training legs/having massive legs etc etc??? Ok so I train em so they stay In proportion that's about it for me, you guys get really excited and shit.

[marcus300]

Funny, when my shoulder was hurt all of last summer all I could do was pressing. I could not do any type of lateral raise to save my life but pressing didn't hurt at all.

Mines right at the front delt going across it, did it doing decline bench pressing -fuking hate bench pressing of any kind because of this issue and it does nothing for me at all but I can lateral raise and front raise but very light, no strength there at all just pumping sets of around 15-20 reps with 20 sec's rest in between..

[marcus300]

Legs Today: after warm-up

One set heavy squats. Hit 20 reps today. Might be my best with that weight but not sure cause I'm old. No drop or RP needed.
Vertical presses: One heavy set reps in upper teens followed by two RP sets
Extensions: Two sets. Second with two drops.
Seated curls: Same as extensions
Calves on Vertical Press: Two sets. Second with two RP sets
Seated calves: Two straight sets.

Absolutely crushed. I was pumped after the set of squats so that in and of itself made my workout!!!

sounds good mate, what weight did you squat for 20?

[marcus300]

Right I am prepared to be flamed here so:

What's the big deal with training legs/having massive legs etc etc??? Ok so I train em so they stay In proportion that's about it for me, you guys get really excited and shit.

You got have wheels mate, nothing worse than skinny legs and a big upper body. Training legs tells you your alive!! its painful, exhausting and very rewarding and you can never bigger enough legs.

[BG]

You got have wheels mate, nothing worse than skinny legs and a big upper body. Training legs tells you your alive!! its painful, exhausting and very rewarding and you can never bigger enough legs.

Lmao never heard "That guys legs are to big"....well didnt Branch go to legs once a month because they were over powering his upper body? Well thats Branch. Crushing legs just separates then boys from the men period.

Sorry to hear about your injury, plain horrible. Makes you wonder now, Im just not adapting to training light.....its not for me. Im not sure what to do from here on in. Are you still getting good workouts training light and around it? I train light, it feels ok then I start going heavy again and it hurts so I dont go back to the gym for a week.

[kelkel]

sounds good mate, what weight did you squat for 20?

405 Marcus. These are full squats as I'm old school. Not the half-squats so popular today. Belt, no wraps other than neoprene pull ups to keep knees warm. I can go a lot heavier but that weight just feels right so I just get under it and keep going till I can't move it. I'll pay for it the next couple days!

[kelkel]

Right I am prepared to be flamed here so:

What's the big deal with training legs/having massive legs etc etc??? Ok so I train em so they stay In proportion that's about it for me, you guys get really excited and shit.

Excited, yes. I used to occasionally pop nose bleeds mid set. That just motivates you more.




Good to see you here BG!

[marcus300]

Lmao never heard "That guys legs are to big"....well didnt Branch go to legs once a month because they were over powering his upper body? Well thats Branch. Crushing legs just separates then boys from the men period.

Sorry to hear about your injury, plain horrible. Makes you wonder now, Im just not adapting to training light.....its not for me. Im not sure what to do from here on in. Are you still getting good workouts training light and around it? I train light, it feels ok then I start going heavy again and it hurts so I dont go back to the gym for a week.

Trainong light doesn't suit my body
It's good for getting a pump but for building muscle its not for me. I'm pissed off with it but I know training like I have for over 25yrs at my age injuries are part of the game. I need to pull back to be honest but to what to is another issues I haven't figured out yet.

[marcus300]

405 Marcus. These are full squats as I'm old school. Not the half-squats so popular today. Belt, no wraps other than neoprene pull ups to keep knees warm. I can go a lot heavier but that weight just feels right so I just get under it and keep going till I can't move it. I'll pay for it the next couple days!

Nice weight well done

[BG]

Trainong light doesn't suit my body
It's good for getting a pump but for building muscle its not for me. I'm pissed off with it but I know training like I have for over 25yrs at my age injuries are part of the game. I need to pull back to be honest but to what to is another issues I haven't figured out yet.

I with you, lmk when you come up with something !!

[BG]

405 Marcus. These are full squats as I'm old school. Not the half-squats so popular today. Belt, no wraps other than neoprene pull ups to keep knees warm. I can go a lot heavier but that weight just feels right so I just get under it and keep going till I can't move it. I'll pay for it the next couple days!

Absolutely Well done ! This is what Im doing now. Last week I did 455 for 6, my arm hurt like hell, think its just a sign not to push. My set before it is 405 for 8-12, breaking parrel with no spot. I think Im just going to rep 405 to the bitter end and stop there. Its enough weight to break down plenty of fibers for growth dont you think?

[Hazard]

I think for the age and size you're at it would be. Cutler said he refuses to bench over 405 anymore because it's not worth tearing the muscle. It's true tho..... 405 is fairly fvckin heavy lol

[kelkel]

Absolutely Well done ! This is what Im doing now. Last week I did 455 for 6, my arm hurt like hell, think its just a sign not to push. My set before it is 405 for 8-12, breaking parrel with no spot. I think Im just going to rep 405 to the bitter end and stop there. Its enough weight to break down plenty of fibers for growth dont you think?

Absolutely enough weight. Every other work out or so I squat at the end instead of first to hit them when fatigued. My goal is to keep the weight down a bit but I fail miserably most times.

[BG]

Its so hard. When do you dead? I end my leg pressing day with deads.

[AD]

Trainong light doesn't suit my body
It's good for getting a pump but for building muscle its not for me. I'm pissed off with it but I know training like I have for over 25yrs at my age injuries are part of the game. I need to pull back to be honest but to what to is another issues I haven't figured out yet.

Marcus, what do you think of this. With a moderate weight, do a set of 10. Not to failure. Rest 30sec and do 10 again. 30sec and another 10. Another 30sec and a final 10. 4sets of 10 with 30sec rest in between. Last 2 sets to positive failure.

Wouldn't be any where near what you're currently doing but might be a lighter alternative.

[DCI]

Right I am prepared to be flamed here so:

What's the big deal with training legs/having massive legs etc etc??? Ok so I train em so they stay In proportion that's about it for me, you guys get really excited and shit.

I used think similarly to you. As I naturally always have had big legs. But the buzz you get off of heavy legs outweighs any other body part for me. I actually get annoyed when I can walk without pain after a leg session as I haven't in my mind pushed myself hard enough.

Once you get into doing them properly and really focusing and pushing them you will get a full body pump and for that buzz alone it is crazy powerful and kinda eurphoric from the chemicals released into you.

I look forward to leg days now to push myself so much that when I get off whatever excerise I am doing and I nearly collapse I feel I have fone them justice there is nothing like having slaps for quads and hams

[kelkel]

Its so hard. When do you dead? I end my leg pressing day with deads.

When I dead I try to do it on either a week where I squat last or not at all. Leg day is always Wed for me and Fri is Back and Shoulders. I prefer deads at the end of back work anymore. Less warm ups needed and only a couple working sets can fry you. Really like the partial rack deads....