**Marcus's HIT Dungeon**

[Java Man]

Ok, I'm thoroughly confused...
In one post, we have marcus saying"I walked out of the gym looking like a right tit". Then, we have sawyer saying that someone he disagrees with is a "tit".
So, is being a tit a good thing or bad thing? Forgive me. I'm American

Lol. It's like idiot, dork, ass, goofy.

[Java Man]

A Tit isn't a good thing lol

Says you. I love tits.

[marcus300]

So long as they small they ok

[GirlyGymRat]

You are all from Mars. Lol.

[marcus300]

You are all from Mars. Lol.

How did I know heels would be lurking when tits are involved. It would be a boring world if we all liked big tits. Don't you think heels

[GirlyGymRat]

How did I know heels would be lurking when tits are involved. It would be a boring world if we all liked big tits. Don't you think heels

I don't like big tits on a man. I have to agree with you there

[kelkel]

Seriously, why is the left tit being ignored? How rude.

[marcus300]

I don't like big tits on a man. I have to agree with you there

There's many man on here with big tits

[Java Man]

More than a handful is a waste.

[Java Man]

Seriously, why is the left tit being ignored? How rude.

Haha. poor tit!

[marcus300]

A right Tit is bad but what's worse is a right cvnt now that's bad

[GirlyGymRat]

There's many man on here with big tits

Tits or pecs. There's a difference in my mind. . I like big pecs.

[GirlyGymRat]

A right Tit is bad but what's worse is a right cvnt now that's bad

I am not tracking anymore with the right c part. I am not supposed to know what you mean so no explanation required.

[marcus300]

Tits or pecs. There's a difference in my mind. . I like big pecs.

Tits you said not pecs lol

[marcus300]

I am not tracking anymore with the right c part. I am not supposed to know what you mean so no explanation required.

It's an English expression nothing crude

[kelkel]

Great chest and arm workout today men, and woman. (that's you GGR)

After warm-ups:

Flats first today, which is highly unusual: Heavy set followed by RP then drop.
Inclines: Heavy set followed by double drop
flyes: Two sets, second with drop

Preachers: One heavy straight set. One heavy followed by double drop.
Barbell curls (haven't really done these in about a year) Two sets, second with RP. Felt great.
Seated incline curls: One set with drop

Pushdowns.: One heavy. 2nd heavy with drop set.
Dumbell extensions: Two straight sets.
Reverse dips: Two sets, drop on last.

Done quick, great pump! Fried.

[marcus300]

Great chest and arm workout today men, and woman. (that's you GGR)

After warm-ups:

Flats first today, which is highly unusual: Heavy set followed by RP then drop.
Inclines: Heavy set followed by double drop
flyes: Two sets, second with drop

Preachers: One heavy straight set. One heavy followed by double drop.
Barbell curls (haven't really done these in about a year) Two sets, second with RP. Felt great.
Seated incline curls: One set with drop

Pushdowns.: One heavy. 2nd heavy with drop set.
Dumbell extensions: Two straight sets.
Reverse dips: Two sets, drop on last.

Done quick, great pump! Fried.

Sounds great kel. Let's keep this big boys dungeon going.

[Java Man]

Great chest and arm workout today men, and woman. (that's you GGR)

After warm-ups:

Flats first today, which is highly unusual: Heavy set followed by RP then drop.
Inclines: Heavy set followed by double drop
flyes: Two sets, second with drop

Preachers: One heavy straight set. One heavy followed by double drop.
Barbell curls (haven't really done these in about a year) Two sets, second with RP. Felt great.
Seated incline curls: One set with drop

Pushdowns.: One heavy. 2nd heavy with drop set.
Dumbell extensions: Two straight sets.
Reverse dips: Two sets, drop on last.

Done quick, great pump! Fried.

Interesting. Straight barbell and preacher with the curly bar have always been my mainstays for bicep mass. What do you usually do?

Also, not sure of it but I think it was another thread where you said you were liking the one armed cable curls. I started doing those after I read it. Fvck me if 3 weeks later my biceps don't have a peak on them that I've not seen in 10 years! Thanks for that.

[kelkel]

I love cable curls and have been doing them instead of barbell for probably the past year or so. Sometime you just get tired of an exercise so it's time to drop it from the arsenal for a while. Now I'm pumped to do them again and I'll get some growth from it.

And most guys don't "really" peak their biceps when they work them. They get to the top of the movement and they're blasting right through it and not "squeezing" it like they should.

[Java Man]

I love cable curls and have been doing them instead of barbell for probably the past year or so. Sometime you just get tired of an exercise so it's time to drop it from the arsenal for a while. Now I'm pumped to do them again and I'll get some growth from it.

And most guys don't "really" peak their biceps when they work them. They get to the top of the movement and they're blasting right through it and not "squeezing" it like they should.

Something I always do no matter what movement... Squeeze at the top. Sometimes I'll just squeeze with no weight at all after total exhaustion. I'm sure you know what I'm talking about. Makes my arms feel like they're weightless afterwards. The little things. It's what makes the difference between results and mediocrity I think.

[Igifuno]

Marcus & members - outstanding thread and great input by you and everyone here. Inspirational and educational.. Chiming in for the first time, although I've been reading for a few weeks now.

Enjoying the last 4 wks of this cycle and have trained well, although work/travel has been, and continues to be insane. It's challenging to eat and work out well when traveling, but I've gotten pretty good at it over the past few years so never excuses on the road.

I'm sore today and may have gone in if I didn't read some of the posts about the importance of rest. Fundamentally, I know this but I tend to try to get in there when I can, I think because I fear something will come up the following day that will prevent me from working out, which happens from time to time. I'm 36 now and rest is so important not only for body but for mind.

Rambling a bit now.. Anyway glad to finally chime in and look forward to contributing to the good conversation here.

Igi

[marcus300]

Marcus & members - outstanding thread and great input by you and everyone here. Inspirational and educational.. Chiming in for the first time, although I've been reading for a few weeks now.

Enjoying the last 4 wks of this cycle and have trained well, although work/travel has been, and continues to be insane. It's challenging to eat and work out well when traveling, but I've gotten pretty good at it over the past few years so never excuses on the road.

I'm sore today and may have gone in if I didn't read some of the posts about the importance of rest. Fundamentally, I know this but I tend to try to get in there when I can, I think because I fear something will come up the following day that will prevent me from working out, which happens from time to time. I'm 36 now and rest is so important not only for body but for mind.

Rambling a bit now.. Anyway glad to finally chime in and look forward to contributing to the good conversation here.

Igi

Welcome lgi. Nice to see over here if you read back in the thread there is a volume of information which you will find interesting. Stick around and post some of your workouts.

[Igifuno]

A dozen eggs for the day.. 6 now, and 5 more boiled for thought the day (my dog gets one)



With soft tortilla: 2 at 140 cals, 3.5g fat, 24g carbs

[Sfla80]

So due a couple things had to switch the routine up this week and did back today.

Changed it up a little but had a great workout.

straight arm pull downs 2 warm, 2 feel, 2 drops
DB pull over 1 feel, 2 working, 2 drops
Db rows 1 feel, 2 working, 2 drops....at the end felt so winded and light headed...had to sit a break for a couple mins.
Wide grip bar row machine. 2 woring, 1 drop
Close grip pull downs 2 working, 2 drops....was really struggling here on all sets. Was spent.
Hyper extensions to finish.

[DCI]

Back aswell for me tonight was crazy, I think all my blood went to lats. It was insane.

Started a bit diff this week

Cable row wide grip 3 working sets 1 drop set
Cable rows close grip supersetted with wide lightweight lat pull down same sets regime as above
T bar rows, these were truly epic tonight just kept adding weight with some more weight, form was class and just pulled my back apart same set regime as above
Tensioned deads by far and away ripped my back even more form was good even tho they were tough
Single db rows these were hard and fast sweat was pumping outta me, I was drained by the time I got into my whole back felt heavy just repping.

Then hypers which really really help myself to loosen out my back.

[Hazard]

Warmed up back with:

Pull ups
Lat pull downs

Working sets:

Dumbell rows
Hammer strength pull downs
Reverse grip barbell rows (these killed me)
Seated wide grip cable rows
Reverse grip pull downs

My back is fvcking fried......

I also did tris - my back was so shot tho that I think it killed my tri workout.

Tris warm up:
Rope cable push downs

Working sets:
Skull crusher/close grip bench superset
Straight bar cable push downs
One arm revers grip push/pull down

I'm thinking about doing chest and back on their own days and arms on a seperate day.

Weighed 257 leaving the gym

[Rusty11]

I don't want to sound like a little school girl....
I'm freaking excited today. I've been doing the HIT routine that marcus posted some time ago. Great results over the past 2 1/2 cycles. It's been transforming my body more than any other routine. I've changed a few small things just to keep it fresh. For the past 60 pages of this thread, I've read about drop sets, but didn't do anything about it. Last week, I began incorporating them on each exercise. Holy crap! These are freaking incredible. I wasn't sure when to use them, so I just did one or two drops at the end of each exercise. I thought if I did them I'd be too burned-out to do the next exercise. I was wrong. Even with DS, weight and/or reps continue to rise. I swear I've grown this week...lol.
Thanks to kel, I tried the reverse pushdowns today. It targets an area of the tri that front ones don't. I love them.
Sorry for rambling...ya know, this thread is packed with so many nuggets. I wouldn't be where I am without it.
Thanks marcus, kel, and all the other guys/gals in here.

[kelkel]

You guys are inspiring me for back later this week!

Rusty, incorporate RP in as well and combine the two. They are not exclusive of each other. One of my favorite ways to train is to do a heavy set followed by an RP, then immediately follow that with a drop set. It'll crush you when taken to the extreme, as I know you will. And those reverse push downs are killer aren't they! They really target a peak contraction, IMHO.

257 Haz! Damn.

[marcus300]

I don't want to sound like a little school girl....
I'm freaking excited today. I've been doing the HIT routine that marcus posted some time ago. Great results over the past 2 1/2 cycles. It's been transforming my body more than any other routine. I've changed a few small things just to keep it fresh. For the past 60 pages of this thread, I've read about drop sets, but didn't do anything about it. Last week, I began incorporating them on each exercise. Holy crap! These are freaking incredible. I wasn't sure when to use them, so I just did one or two drops at the end of each exercise. I thought if I did them I'd be too burned-out to do the next exercise. I was wrong. Even with DS, weight and/or reps continue to rise. I swear I've grown this week...lol.
Thanks to kel, I tried the reverse pushdowns today. It targets an area of the tri that front ones don't. I love them.
Sorry for rambling...ya know, this thread is packed with so many nuggets. I wouldn't be where I am without it.
Thanks marcus, kel, and all the other guys/gals in here.

That is great news to hear and well done on your progress and dedication to do this kind of training. Keep it up and well done.



You guys are killing it in the gym, not been in for 3 days due to work schedule and other stuff I am doing but hopefully tonight I will get in and every day for the next 6 days so its going to be hard and painful. Will see how my shoulder is holding up because I am turning the heat up, all this talk about these hardcore workouts is getting me fired up...

[DCI]

Marcus if you don't hammer some serious weight with that break I'll
be disapointed lol time to scare the general public in you next few sessions

[Sfla80]

Legs today

Squats 1 warm 2 feel 1 working into 2 drops. (ass to the floor almost except after the first drop got nervous legs where gonna give out so had to move forward to the safety bar on squat rackand then finish my second drop touching that)
V-squart (reverse) 1 feel 2 working into 1 drop. (almost passed out, think I need to work on breathing lol)
Extensions 2 working 1 drop
Lying curls 2 working 1 drop
Seated weighted calves 1 working but over 20 reps into 2 drops.

Wanted to do another hams excersise, but I couldn't. Feels good though. Good leg day.

[redhawk01]

Thanks to kel, I tried the reverse pushdowns today. It targets an area of the tri that front ones don't. I love them.
Sorry for rambling...ya know, this thread is packed with so many nuggets. I wouldn't be where I am without it.
Thanks marcus, kel, and all the other guys/gals in here.

I been doing these for two weeks now, and my tri's seem to have taken on a different shape. In a good way. Seem fuller now. Limitation is the weight stack at gym. Need more weight!

[Hazard]

257 Haz! Damn.

Numbers lie..... Gotta go by the mirror and I'm nowhere near where I want to be. Every single day is productive tho and progress is being made for sure. I can see it.

Today my back has that awesome hurt feeling. Not painful at all..... Just like its been worked hard and it's sore. I feel it in my entire lat.....

My tris feel tight..... Or full. The veins in them are starting to show again.

[kelkel]

Legs today

Squats 1 warm 2 feel 1 working into 2 drops. (ass to the floor almost except after the first drop got nervous legs where gonna give out so had to move forward to the safety bar on squat rackand then finish my second drop touching that)
V-squart (reverse) 1 feel 2 working into 1 drop. (almost passed out, think I need to work on breathing lol)
Extensions 2 working 1 drop
Lying curls 2 working 1 drop
Seated weighted calves 1 working but over 20 reps into 2 drops.

Wanted to do another hams excersise, but I couldn't. Feels good though. Good leg day.

Looks good! And yes, don't forget to breath!

[kelkel]

I been doing these for two weeks now, and my tri's seem to have taken on a different shape. In a good way. Seem fuller now. Limitation is the weight stack at gym. Need more weight!

I do them at the end when I don't need as much weight. But I'm limited as well as the weight starts to pull me up.

Numbers lie..... Gotta go by the mirror and I'm nowhere near where I want to be. Every single day is productive tho and progress is being made for sure. I can see it.

Today my back has that awesome hurt feeling. Not painful at all..... Just like its been worked hard and it's sore. I feel it in my entire lat.....

My tris feel tight..... Or full. The veins in them are starting to show again.

Yep, the scale is not all it's cracked up to be. Awesome when you get that back feel. Love it.

I'm still shooting for the vein thing myself! Right now I'm trying to get psyched for legs in a few minutes. Pounding down some coffee...

[redhawk01]

I do them at the end when I don't need as much weight. But I'm limited as well as the weight starts to pull me up.

I was thinking maybe try them seated, to create different angle/ stress, but yeah, I'd get yanked off the bench. Lol

[Hazard]

I'm still shooting for the vein thing myself! Right now I'm trying to get psyched for legs in a few minutes. Pounding down some coffee...

I get some nice ones that go from my tricep to around the top of my bicep. Not the under side..... It's fully visible to the public and looks fvckin awesome Hahahaha

I love being vascular..... Lots more cardio to do I hate it but I don't wanna wait so ill suck it up for now. Once I'm lean enough I can maintain it without cardio just through diet and lifting hard

[Igifuno]

Killer back work out today inspired by HIT/drop set routine outlined by Marcus and so many on this thread. Got pretty light headed which temporarily interrupted the 1 min set breaks, but was back on track in no time.

Are we working rear delts on back or shoulder day, and why?

[Hazard]

Killer back work out today inspired by HIT/drop set routine outlined by Marcus and so many on this thread. Got pretty light headed which temporarily interrupted the 1 min set breaks, but was back on track in no time.

Are we working rear delts on back or shoulder day, and why?

I do them when I do my delts. I feel like I can hit them harder. I also always exercise my front delta also which probably doesn't help to make my chest look bigger lol

[kelkel]

I'm with delts as well. Shoulders don't take long so why not do it all at once.