**Marcus's HIT Dungeon**

[almostgone]

Hello big boys, I am on page 100 of 3000+ of this thread.

I have been doing HIT the past 2-3 weeks and I love it.

I don't know if I qualify as one of the big boys unless you include body fat ,, but
congrats on the reading. It is well worth it. Also, it helps me to go back to page 41 occasionally and read over the 5 way split and how Marcus (and the others here) approach their lifts.
Also, don't forget about a pull back week or two in the near future. Your probably getting close to that point. Most seem to like the 4-6 week HIT, then pullback/no beyond failure for a week or two, then back to HIT.
As you progress with your training, you'll find that everyone has their own little tweaks/differences in the way they train, but the goal is still absolute, total failure.

[DCI]

Clarky sometimes some of your verbiage automatically makes me think of this:

Even I can't understand most of that lol.

[Bio-Active]

Wide grip pull downs


Seated rows

Incline reverse pulls

Db bent over rows

Lower back extensions

Snuck in calf raises between sets

30 minutes low intensity cardio and done

[Bodacious]

Good morning everyone!!!

I hope everyone got a good nights rest. I am going to go in and **** up this treadmill...lol... going to get me some fasted cardio in the next three days. My diet has been off and I have relaxed some on it. I have a guy wanting me to do a comp. mens novice physique at the end of April(never done one so what the hell I might). Told him I would let me know this weekend about it. But I am just really relaxing this week with some light cardio and stretch today through Thursday.

Hope everyone has a good day. Will be on readying when I can. Have a class from 12-8 tonight. TTEL

My body is feeling good. All of the small shit that was bothering me is stopping.

[NACH3]

Morning gents

Ok now walking is a little harder then yesterday(im waddling on my heels lol) Gonna really stretch these out and get a nice chest session in today...

It's a monsoon on the West Coast now... Damn all this rain(we surely needed it out this way tho! Have a kicka$$ day everyone!

[DCI]

Hasn't stopped raining in Ireland for like the last 6 weeks lol flooding and all.

Last nights session was intense new gym is a lot better than I expected loadsa machines and no q's unlike the other gym

[NACH3]

1). If you truly hit failure you wouldn't have anything left for the second set. Maybe 1-2 reps max.
2). I lift alone @ home and have run into the same problem. I found that I needed to push harder via partials on the heavier weights or even a rest pause and go at the heavier weight, and then drop set.
3). It will take time. Try your best to stick to the 1 minute rest if at all possible. The strength will come in time.

Well said, AG! Well said! The weight will defo increase on its own! Just give it a lil time! If I can(which I cant all the time) I will take less than one minute rest but your strength will be even lower(keep it at a min as AG stated) and I think I need to start utilizing a full one minute more often!

[kelkel]

My calves continue to get more painful as the day goes on... I went back and checked my book... So I did my first set and working weight was too heavy(for that workout by A LOT) lol - so I did 16reps(double bounce)

That's the ticket...

[Sfla80]

Back this morning.

Straight set wide grip pull down into standing pull downs. DD on wide grips

Seated cg rows 2 w 1 drop

Low pully hammers 2 w

Bent over smith rows

Free motion cable to iso the lats...

[DCI]

Legs watching some ronnie coleman on the youtube for motivation YEEEEEEEEHHHHHH BUUUUUDDDDDYYYYY, his best line I think is. Everybody wanna be a bodybuilder but aint no body wanna lift no heavy ass weight.

[IronClydes]

Finally finished with the 2 weeks pullback.

Shoulders

Warm-up: 10 min incline treadmill

SEATED BARBELL MILITARY PRESS: 20, 12, 2, 6 drop 2 drop 1
SEATED SIDE LATERAL RAISE: 18, 12, 7 drop 3 drop 3, 5 drop 2 drop 3
SEATED BENT-OVER REAR DELT RAISE: 12, 10, 9, 7 drop 2 drop 2
BARBELL SHRUG: 18, 10, 8, 8 drop 3 drop 2

Cool-down: 15 min incline treadmill

48 minutes weights, 25 minutes light cardio, then I went mountain biking for some extreme fat tire riding on snow covered trails....awesome....2 hours....

Thankfully, I'm taking 125 Tren A EOD, so the muscle was pretty safe during all that cardio!

Peace.

[NACH3]

Legs watching some ronnie coleman on the youtube for motivation YEEEEEEEEHHHHHH BUUUUUDDDDDYYYYY, his best line I think is. Everybody wanna be a bodybuilder but aint no body wanna lift no heavy ass weight.

Light weight baaaaby!

[clarky.]

Hi guys never got a session in the night. I was up all last night then just got to sleep the he alarm goes off for work and i had a right hard graft at work the day so said fvck it rest and eat.
I'll get there the mora definitely.

[NACH3]

Hi guys never got a session in the night. I was up all last night then just got to sleep the he alarm goes off for work and i had a right hard graft at work the day so said fvck it rest and eat.
I'll get there the mora definitely.

Hate that, Clarky! Like your literally watching the hrs go by then.... It FVKING goes off rest up and get after it 'the mora'

[NACH3]

Chest pullback/prime(may extend this prime a bit)
Stretching walking on incline b4 weights(10-15min) abs

1. Incline DB Press
Warm ups 2-3 feelers
100s 10+/85s 5+
85s 8-9/70s 5+/60s 4

2. Incline DB FLYS
2w 8-12

3. Cables low to high
2w 10+

4. Vertical chest press
1w drop higher end reps

Cardio after(steepest incline) @ 3.6-4.0 then back down 25min and done
Weights done in 42min not counting anything else
PS... My calves are still sore not as bad tho lol

Edit* vertical chest press was after flys lol!

[DCI]

Light weight baaaaby!

Love how he says that too with a pause after each word ha

Hi guys never got a session in the night. I was up all last night then just got to sleep the he alarm goes off for work and i had a right hard graft at work the day so said fvck it rest and eat.
I'll get there the mora definitely.

You are better off sometimes man when you are that fcked rest and go for it tomorrow man proper

[somewhatjacked]

I don't know if I qualify as one of the big boys unless you include body fat ,, but
congrats on the reading. It is well worth it. Also, it helps me to go back to page 41 occasionally and read over the 5 way split and how Marcus (and the others here) approach their lifts.
Also, don't forget about a pull back week or two in the near future. Your probably getting close to that point. Most seem to like the 4-6 week HIT, then pullback/no beyond failure for a week or two, then back to HIT.
As you progress with your training, you'll find that everyone has their own little tweaks/differences in the way they train, but the goal is still absolute, total failure.

1 question based on your previous comment. While I am trying to figure out weights and range of motion, let's say I am not happy with the set but I still manage to hit the muscle really hard, can I do another set? The reason I ask is Marcus suggests 2 working sets for certain exercises.

I haven't read the pullback part yet but some other member already told me so I am tracking my weeks.

I will continue reading.

[somewhatjacked]

Well said, AG! Well said! The weight will defo increase on its own! Just give it a lil time! If I can(which I cant all the time) I will take less than one minute rest but your strength will be even lower(keep it at a min as AG stated) and I think I need to start utilizing a full one minute more often!

I haven't been utilizing a full minute. Sometimes I just start within 40 seconds - which also means i am not going hard enough.

Chest biceps in 15 minutes.

Won't put the weight down until it falls (as long as I am not injured) - lol

[Sfla80]

1 question based on your previous comment. While I am trying to figure out weights and range of motion, let's say I am not happy with the set but I still manage to hit the muscle really hard, can I do another set? The reason I ask is Marcus suggests 2 working sets for certain exercises.

I haven't read the pullback part yet but some other member already told me so I am tracking my weeks.

I will continue reading.

2 working sets is OK but hard to do with true failure.

If u hit the muscle hard but can still put up more weight just consider your previous set a "feel" set. Add some more weight and use that as a working set.

Never go into a set holding back because u think u have another set after that one

[Sfla80]

Kel ( u r the foo foghter fan right lol) thought of u when I saw this today. Pretty interesting. Could u imagine if they worked together.

[almostgone]

Went to the Dr. this morning. After I ran her through the whole issue and explained to her I had gone for deep tissue massage because my quad was knotted up, she said she was amazed at my tolerance for pain. (I think she gets a lot of patients looking for pain meds).
She had me demonstrate my ROM and felt the amount of strength I had extending and retracting my leg. Felt around to see if she could feel anything out of place. Shook her head and called me a tank, so I asked her was that a crack at my bf%.
I told her I had damaged my quad before and she said she has a feeling that I tore the fascia loose from the earlier damage that didn't heal properly. Anyway, she said let's play it safe and send you for an MRI to see if anything shows up. She did mention that if it was damage to the fascia it may not show up well due to the fascia being so thin, but that we need to get a look and see what is going on.
Once again, the radiology place tried to stuff me into the old machine instead of the open style and once again I got hung up at the shoulders and the table kept sliding while I was stuck in the entrance to the machine. They'll learn one of these days.
Should get the report tomorrow and I'm supposed to check in with the Dr. office in case they need to refer me.to an orthopedist.
Back at work tonight. Will try to get a lift in tomorrow (but not legs )

Edit: She did pat me on the back.for jumping into cryotherapy like I did and said to steer clear of squats, presses, etc. until this is resolved. Also, she said it may be best to stay away from ab work. She's guessing 2-3 weeks, but said dont hold her to that because she can't really properly diagnose it yet. I asked her about seated calf raises and she said that will be OK provided I don't get any discomfort. I asked about extensions and leg curls and she rolled her eyes, then laughed and said let's see the results of the MRI first.

[somewhatjacked]

Everytime I read this thread before going to the gym I am so pumped!!!! If I had this much aggression in high school, I would be in jail for killing someone - hahahahha

I am using machines instead of free weight until I get stronger. It's easier to push push and pushhhhhhh on machines without a spotter.

Everytime I was about to put the weight down, I thought "what if someone has a gun to my head" - Marcus's line - lol - it worked. I pushed so much that I ended up spraining my neck so I know I really pushed.

At one point I had to stop my set coz there was sweat in my eyes - I couldn't even keep my eyes open.

I am a little guy in the gym but the juiceheads noticed that I was training with a mission.

Fasted cardio tomorrow morning in less than 10 hours.

[somewhatjacked]

2 working sets is OK but hard to do with true failure.

If u hit the muscle hard but can still put up more weight just consider your previous set a "feel" set. Add some more weight and use that as a working set.

Never go into a set holding back because u think u have another set after that one

I wanted to test it out so I tried doing a second failure set for my first exercise - I couldn't even get 3 reps with less weight.

Great suggestion - if the weight seems light I will consider that a warm up.

Thanks for the feedback guys.

[DCI]

Legs and shoulders are building in pain going to be fun now.

[Bio-Active]

Well yesterday I was under the weather but I got a good night sleep last night and after getting moving around today it seems to be working its way out

Squats

Sled

Leg extension

Leg curls

Lunges

30 minutes low intensity cardio and done

[almostgone]

Headed home to get a hot shower and have the wife help me gently stretch. My Dr. says my quad strength and function would be much better if I was able to touch the heel.of my.foot to my butt. I'm not even close to that so I'm going to make those stretches part of.the rehab process.
Curious to see what the MRI reveals.

[Bio-Active]

Headed home to get a hot shower and have the wife help me gently stretch. My Dr. says my quad strength and function would be much better if I was able to touch the heel.of my.foot to my butt. I'm not even close to that so I'm going to make those stretches part of.the rehab process.
Curious to see what the MRI reveals.

Lets hope that MRI looks good. Sending positive energy your way

[NACH3]

lets hope that mri looks good. Sending positive energy your way

x2 ag!

[NACH3]

Morning all

Chest was worked nice and proper! Real sore . Im not too sure what im going to work(back/or arms)... Have a bada$$ day everyone!

[RaginCajun]

Marcus, thanks for mentioning that Chris Duffin guy

I am going to work on some of those glute firing exercises

and he is a beast, chest is massive!

[Sfla80]

x2 ag!

X3 ag...let us know

[Sfla80]

Tried chest this morning. Should have stayed home.

I tried to get up early to eat but over alept. And can not eat 4 hours before my CAT scan. So went to gym on empty stomach and head not in the game.

Oh well...will be hitting legs Friday to make up for it

[Bodacious]

Sfla good luck on your CAT scan man!!!

[NACH3]

Tried chest this morning. Should have stayed home.

I tried to get up early to eat but over alept. And can not eat 4 hours before my CAT scan. So went to gym on empty stomach and head not in the game.

Oh well...will be hitting legs Friday to make up for it

Good luck brother... Keep us posted man!

[kelkel]

Headed home to get a hot shower and have the wife help me gently stretch. My Dr. says my quad strength and function would be much better if I was able to touch the heel.of my.foot to my butt. I'm not even close to that so I'm going to make those stretches part of.the rehab process.
Curious to see what the MRI reveals.

Now everyone here will be trying that........

[NACH3]

Now everyone here will be trying that........

Already did... I do butt kicks all the time -- fortunately my legs are pretty flexible... Not the same for my R side of upper body

[DCI]

Tried chest this morning. Should have stayed home.

I tried to get up early to eat but over alept. And can not eat 4 hours before my CAT scan. So went to gym on empty stomach and head not in the game.

Oh well...will be hitting legs Friday to make up for it

Goodluck man

[BG]

1 question based on your previous comment. While I am trying to figure out weights and range of motion, let's say I am not happy with the set but I still manage to hit the muscle really hard, can I do another set? The reason I ask is Marcus suggests 2 working sets for certain exercises.

I haven't read the pullback part yet but some other member already told me so I am tracking my weeks.

I will continue reading.

Hit a drop set if your not happy.

[NACH3]

Hit a drop set if your not happy.

Drop sets are my staple if training alone! They're so nasty and lovely at the same time

[kelkel]

Just got done a hard leg workout, saw this and realized I've been wasting my time all these years: