**Marcus's HIT Dungeon**

[Hazard]

next time going for 25 mins

Don't wanna go too hard.....

[krugerr]

20mins cardio KB squats, sumo and stiff legs. - fuked, next time going for 25 mins

KB skwarts?

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[Back In Black]

your version, eh? What is your version?

How many breaths are you taking before that 20th rep? I used to do them, years ago, and the day I attempted to do them without the rest pause I laid on the floor for 25 minutes and when I thought I was good to get up, I puked.

Well, I have chronic lower back issues so my version now is different to how they were 25 years ago.

Firstly I do them on a smith machine, it's the safest pressing movement I can do for my legs where I can go full depth. It isolates my quads nicely too. I do 12-14 reps to (almost) failure without stopping (thighs to parallel) and then I am 1 big breath before the next rep and then up one breath in between each of the remainder of the reps so at the 20th rep I'm at about 6 breaths. Sometimes I don't make 20 reps.

That's it, just one set and I'm gasping for air. It's a different type of rest pause technique.

[Bio-Active]

Well, I have chronic lower back issues so my version now is different to how they were 25 years ago. Firstly I do them on a smith machine, it's the safest pressing movement I can do for my legs where I can go full depth. It isolates my quads nicely too. I do 12-14 reps to (almost) failure without stopping (thighs to parallel) and then I am 1 big breath before the next rep and then up one breath in between each of the remainder of the reps so at the 20th rep I'm at about 6 breaths. Sometimes I don't make 20 reps. That's it, just one set and I'm gasping for air. It's a different type of rest pause technique.

I have those lower back issues as well and I know a lot of people say that leg press compromises the spine but I have found that if its angled correctly that I can go heavy without loading my spine like squatting

[marcus300]

KB skwarts?

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Its none stop kettlebell squats, sumo squats and stiffleg deads for 20 mins

[Back In Black]

I have those lower back issues as well and I know a lot of people say that leg press compromises the spine but I have found that if its angled correctly that I can go heavy without loading my spine like squatting

Yeah, I have acces to 2 different types but tbh, I'd have to stop the movement quite short. I've been fairly pain free the last few months, if I could just get the lumbar area more flexible I'd be quite happy.

[novastepp]

Well, I have chronic lower back issues so my version now is different to how they were 25 years ago. Firstly I do them on a smith machine, it's the safest pressing movement I can do for my legs where I can go full depth. It isolates my quads nicely too. I do 12-14 reps to (almost) failure without stopping (thighs to parallel) and then I am 1 big breath before the next rep and then up one breath in between each of the remainder of the reps so at the 20th rep I'm at about 6 breaths. Sometimes I don't make 20 reps. That's it, just one set and I'm gasping for air. It's a different type of rest pause technique.

Right on! I appreciate the response man. Do you do any other leg work before or after that set, not counting warmups? Just curious?

[novastepp]

Its none stop kettlebell squats, sumo squats and stiffleg deads for 20 mins

I used to go at the heavy bag for 15 mins straight and it damn near killed me. You still hit the heavy bag at all?

[novastepp]

I have those lower back issues as well and I know a lot of people say that leg press compromises the spine but I have found that if its angled correctly that I can go heavy without loading my spine like squatting

And I don't know if ts just my form or the movement itself, but hack squats do not aggregate my thoracic spine nearly as much as squats, even if the weight is top loaded. Might be because your pad is at the shoulders and your back, so I can lean and push back into it too?

One gym about 10 years ago had a hip loaded hack with a seat, and it was glorious. I moved. They went out of business. And I haven't used or seen one since. Damn.

[novastepp]

Home early drinking a cup of coffee and going to hit calves. Boom.

[Back In Black]

Right on! I appreciate the response man. Do you do any other leg work before or after that set, not counting warmups? Just curious?

Not including warm ups I do 2 sets leg curls (2nd set is a double drop), 1 set of dumbbell Romanian deads (not heavy, good stretch, helps with lower back strength) and 1 or 2 sets leg extensions (if 2 sets, 2 nnd will be a double drop).

So, 6 sets max. I go through stages of doing a set or 2 of split squats when my back is good but this isn't consistent.

[Bio-Active]

And I don't know if ts just my form or the movement itself, but hack squats do not aggregate my thoracic spine nearly as much as squats, even if the weight is top loaded. Might be because your pad is at the shoulders and your back, so I can lean and push back into it too? One gym about 10 years ago had a hip loaded hack with a seat, and it was glorious. I moved. They went out of business. And I haven't used or seen one since. Damn.

man that would be sweet. On the keg press that I use it puts all the pressure in between my tail bone and the lower back. The keg press is nice because you can go way beyond fail by putting your hands in the knees and forcing 10-15 reps

[NACH3]

Not including warm ups I do 2 sets leg curls (2nd set is a double drop), 1 set of dumbbell Romanian deads (not heavy, good stretch, helps with lower back strength) and 1 or 2 sets leg extensions (if 2 sets, 2 nnd will be a double drop).

So, 6 sets max. I go through stages of doing a set or 2 of split squats when my back is good but this isn't consistent.

Good to see you in here BIB!! Getting tips from you and can others is great! I've not done squats like so but I'm detained going to try it thx brother!

[NACH3]

Think Im going to hit back today... May even finish off my peaks w/2sets S/S'd... I'll report back later fellas... Gotta get back to work

[novastepp]

Crushed it! Strength is up big for me this week. That's nice, and I'm hoping to maintain those numbers in subsequent sessions.

[novastepp]

Not including warm ups I do 2 sets leg curls (2nd set is a double drop), 1 set of dumbbell Romanian deads (not heavy, good stretch, helps with lower back strength) and 1 or 2 sets leg extensions (if 2 sets, 2 nnd will be a double drop). So, 6 sets max. I go through stages of doing a set or 2 of split squats when my back is good but this isn't consistent.

Nice. I've been experimenting with leg exercises to try and get stress off my knees, but I'm not finding much.

Never injured my knees and never played a sport that would wreck knees. But apparently I have the knees of a 75 year old retired NBA player?

[Baxter35]

Hey all! Haven't been online much last few weeks between work and vacation so just stopping in to say hi. I got a great week of rest while on vacation last week, didn't even do one stinking push up. Just ate, rested, and hung out with the family. Came back feeling strong and pain free and have been hitting it hard again this week, been stronger on every session so far! Sometimes some rest is what we need!

[clarky.]

They were giving me 60,000IU a week before they started my TRT.
Good luck!

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Hi krugerr, they have me on 40,000 iu's a wk for 7wks then more bloods to see where i am.

[clarky.]

Morning guys and girls. Did tri's last night good session went shopping after it then fell a sleep when we got home haha fvcked.

Slight incline db tri ex 1 working DD

Slight incline cg dp 1 working TD. (Smith). **new weight**

Tri pd 1 working 1 drop. S bar

Tri behind head ex 1 working DD. V bar (cable)

Dips 2 sets getting about 5-6 a set

Edit as a said to krugerr above they have me on 40,000 iu's vit d a wk for 7 wks so will see how i get on with that.


Done, Going to do back the day so i'll report back later. Have a good wk end everyone.

[marcus300]

I used to go at the heavy bag for 15 mins straight and it damn near killed me. You still hit the heavy bag at all?

No I don't do bag work anymore due to the shoulder, I try and work around jarring my delt socket

[marcus300]

man that would be sweet. On the keg press that I use it puts all the pressure in between my tail bone and the lower back. The keg press is nice because you can go way beyond fail by putting your hands in the knees and forcing 10-15 reps

Try one legged leg press - you can sit right down in the seat, place the foot in the right position towards where the knee will go on the pressing movement and you can really concentrate on death and muscle contraction. Something I will be using from now on

[marcus300]

Shoulders this morning

[almostgone]

Shoulders this morning

I, uh, overslept this evening and didn't get to lift, so shoulders late tonight/early Sat. for me.

[NACH3]

Just got home from a long arse day - a good one tho - however I have to be up in 2.5hrs lol I'm eating steak rice and asparagus first!

Todays session or yesterday now BACKwemt heavier today it was great! Short heavy and intense! 35minutes

T-Bar rowsreally squeezing static hold - wider grip
Warm ups
3x 8
3x 15

BB Bent over rows
Warm ups(2) 15
3x 12

One arm DB rows
3x 15 failed then finished my reps RP'd em

Rev. grip lat pulls
3x 15 last set I hit 20 with 4forced reps into negs

Short sweet and to the point no fvkin about! Maybe 35min maybe less

Felt good and I'll be hitting chest tris and bis tomorrow - gotta make up for yesterday gonna be epic - carbing up starting now lol

[marcus300]

Just got home from a long arse day - a good one tho - however I have to be up in 2.5hrs lol I'm eating steak rice and asparagus first!

Todays session or yesterday now BACKwemt heavier today it was great! Short heavy and intense! 35minutes

T-Bar rowsreally squeezing static hold - wider grip
Warm ups
3x 8
3x 15

BB Bent over rows
Warm ups(2) 15
3x 12

One arm DB rows
3x 15 failed then finished my reps RP'd em

Rev. grip lat pulls
3x 15 last set I hit 20 with 4forced reps into negs

Short sweet and to the point no fvkin about! Maybe 35min maybe less

Felt good and I'll be hitting chest tris and bis tomorrow - gotta make up for yesterday gonna be epic - carbing up starting now lol

How come you not doing HIT anymore

[NACH3]

How come you not doing HIT anymore

My shoulder is just now starting to open up - we are going back to HIT in a few wks after I get my R arm firing with my L! It's been a process to say the least but it is working and im building back to front with emphasis on pulling my shoulders back into position! I've already broken up lots of scar tissue and still going at it! Plus I needed something to really shock the shit outta my body(boy has it) im very winded but my conditioning is getting much better!

You know I love HIT - it's put size on me that no other training has! Im getting my ROM back and then going to go full bore HIT again once I can... Atm my shoulder can't take it and I need to stay in this game for a much longer time! I'll update with some photos soon - im building and shaping atm which I couldn't do with HIT for about a month... I pulled my oec delt tie in a while back and found that my R arm wasnt locking out and started to get smaller with the lifts I was doing... I also plateaued ehich this is getting me more conditioned for my next assault...

Im really trying to work on my R shoulder much more actively - DTM/rolling/scraping/ultrasound/more PT(lengthening) I believe I am coming back stronger than ever! You know what it's like to be in constant chronic pain day in and day out - im finally listening to my body and it's working - im im much less pain and I can train more frequently...

Marcus... You know ill always love HIT and do it as much as I can - but I really was setting myself up for a disaster(afraid that my shoukder woukd snap off at any given movement)... Im training smarter for a while - as you mentioned longevity is now my decision - if I stayed on the path I was doing I would have seriously hurt myself so I think this was a great way to break up and open up my shoulder(im not done) but when I am I will be back stronger than ever... I really know/& believe this!!
I know this is a HIT thread but I specifically say im not doing hit atm - as im getting myself ready for more growth... HIT IS UNRIVALED FOR THOSE READING THIS! But at this time I can't oush the limits like I want so I've gone to a higher rep scheme to really get as much blood in there as possible.... Pre-exhausting wasn't giving me the the results to grow so this really is shocking my body like HIT did im the beginning! I don't want you to think im not going back but I needed to get my ROM back(or what I had left) it's nothing personal mate I know you know this! But I gotta look after my health and longevity which will propel me back into HIT in bo time!

Hope that clears things up snd gives you a better understanding of what I am trying to achieve!

[marcus300]

My shoulder is just now starting to open up - we are going back to HIT in a few wks after I get my R arm firing with my L! It's been a process to say the least but it is working and im building back to front with emphasis on pulling my shoulders back into position! I've already broken up lots of scar tissue and still going at it! Plus I needed something to really shock the shit outta my body(boy has it) im very winded but my conditioning is getting much better!

You know I love HIT - it's put size on me that no other training has! Im getting my ROM back and then going to go full bore HIT again once I can... Atm my shoulder can't take it and I need to stay in this game for a much longer time! I'll update with some photos soon - im building and shaping atm which I couldn't do with HIT for about a month... I pulled my oec delt tie in a while back and found that my R arm wasnt locking out and started to get smaller with the lifts I was doing... I also plateaued ehich this is getting me more conditioned for my next assault...

Im really trying to work on my R shoulder much more actively - DTM/rolling/scraping/ultrasound/more PT(lengthening) I believe I am coming back stronger than ever! You know what it's like to be in constant chronic pain day in and day out - im finally listening to my body and it's working - im im much less pain and I can train more frequently...

Marcus... You know ill always love HIT and do it as much as I can - but I really was setting myself up for a disaster(afraid that my shoukder woukd snap off at any given movement)... Im training smarter for a while - as you mentioned longevity is now my decision - if I stayed on the path I was doing I would have seriously hurt myself so I think this was a great way to break up and open up my shoulder(im not done) but when I am I will be back stronger than ever... I really know/& believe this!!
I know this is a HIT thread but I specifically say im not doing hit atm - as im getting myself ready for more growth... HIT IS UNRIVALED FOR THOSE READING THIS! But at this time I can't oush the limits like I want so I've gone to a higher rep scheme to really get as much blood in there as possible.... Pre-exhausting wasn't giving me the the results to grow so this really is shocking my body like HIT did im the beginning! I don't want you to think im not going back but I needed to get my ROM back(or what I had left) it's nothing personal mate I know you know this! But I gotta look after my health and longevity which will propel me back into HIT in bo time!

Hope that clears things up snd gives you a better understanding of what I am trying to achieve!

I just asked because I found it strange that's all, HIT made you bigger, HIT changed your whole body yet now your doing 3x 15 reps - your body will not respond to it, your responded to a pump that's it its not being overloaded to the max where it has to change in size as you will see. HIT principles never change imho even with injury all you do is adapt.

what you have done is starting to train with someone and take on his principles which wont work in the long run, your not rehabbing your injury, your injury is here to stay its all working around it. Don't be a follower be a leader. Try TUT pre exhaust, super sets, 4 warm up blood flushing before the working set, there are many ways to work around an injury, injury is part of the game, anything is possible with HIT but trust me and I know you will tell me in 6 months time you lost size or you haven't grown, all your doing is pumping up, there is no force or intensity, you say intensity but its not if your doing 3x 15 reps, your going through the motions for a pump. Just my thoughts and I hope it works out but never ever change what works adapt it not change the whole process.

Again just my thoughts and hope it works out for you

[Bio-Active]

Good morning hitters and happy Friday! I tore up chest today. Feeling great

[InternalFire]

Pumps come and go, HIT always stays HIT

[krugerr]

Just seen this mugs idea of a chest workout...

Count the reps...



1) 100 reps
2) 180 reps
3) 180 reps
4) 204 reps
5) 60 reps

Total - 724 reps.

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[NACH3]

Pumps come and go, HIT always stays HIT

You need to pullback regardless!!! You can't sustain full bore HIT for more than 6wks and im getting closer to 4wks b4 a Deload/pullback

[NACH3]

I just asked because I found it strange that's all, HIT made you bigger, HIT changed your whole body yet now your doing 3x 15 reps - your body will not respond to it, your responded to a pump that's it its not being overloaded to the max where it has to change in size as you will see. HIT principles never change imho even with injury all you do is adapt.

what you have done is starting to train with someone and take on his principles which wont work in the long run, your not rehabbing your injury, your injury is here to stay its all working around it. Don't be a follower be a leader. Try TUT pre exhaust, super sets, 4 warm up blood flushing before the working set, there are many ways to work around an injury, injury is part of the game, anything is possible with HIT but trust me and I know you will tell me in 6 months time you lost size or you haven't grown, all your doing is pumping up, there is no force or intensity, you say intensity but its not if your doing 3x 15 reps, your going through the motions for a pump. Just my thoughts and I hope it works out but never ever change what works adapt it not change the whole process.

Again just my thoughts and hope it works out for you

Im not abandoning HIT!!! Im just taking time to reset my body!

You all know I love HIT and it's UNRIVALED! Im also, using this as a prime - 6-8wks b4 going back to full bore HIT!

My damn shoulder is such a mind fvk at this point - snd im one false movement away from tearing this thing outta the socket or snapping it right in half - that's how it feels... However, im doing movements that I've not done since I wasn't hurt so it's helping with my shoulder... I know it's a structural problem but I know I can improve it(ROM PAIN ETC)

Regardless I will never quit trying to improve upon my wellbeing

[Bodacious]

You need to pullback regardless!!! You can't sustain full bore HIT for more than 6wks and im getting closer to 4wks b4 a Deload/pullback

X5...on this statement....

[RaginCajun]

Just seen this mugs idea of a chest workout... Count the reps... <img src="http://forums.steroid.com/attachment.php?attachmentid=162822"/> 1) 100 reps 2) 180 reps 3) 180 reps 4) 204 reps 5) 60 reps Total - 724 reps. Sent from my iPhone using App

Holy hell, I probably don't do that many reps in 3-4 months

[kelkel]

Hey all! Haven't been online much last few weeks between work and vacation so just stopping in to say hi. I got a great week of rest while on vacation last week, didn't even do one stinking push up. Just ate, rested, and hung out with the family. Came back feeling strong and pain free and have been hitting it hard again this week, been stronger on every session so far! Sometimes some rest is what we need!

And that, ladies and gentlemen, is how you do vacation.

[Bodacious]

Good morning guys!!! I hope everyone here has a good Friday!!

I freaking hate injuries guys!!! I know its somewhat part of this game. Damn I just get in a shitty ass mood. Just pissed off all the time... lol... I did go in yesterday and did some light cardio and core work. I did legs also this week wasn't the best but it was pretty good probably because I was pissed.

My mind and the rest of my body (beside the left wrist, Hell I think its ready) is ready I mean Fxcking ready to get it...WTF Best I have felt is a LONG time..

Everyone have a good weekend.. will be working and watching the Masters...

[Bodacious]

Holy hell, I probably don't do that many reps in 3-4 months

Thats what I was thinking...lol

[krugerr]

Holy hell, I probably don't do that many reps in 3-4 months

Mate, that's so many reps. I'd be pissing blood for a fortnight

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[kelkel]

For those of us on this side of the pond....



fort·night
ˈfôrtˌnīt/
nounBRITISH

• a period of two weeks.
  
  • 
    used after the name of a day to indicate that something will take place two weeks after that day.
  
  
  
  

[novastepp]

No I don't do bag work anymore due to the shoulder, I try and work around jarring my delt socket

With me it was the wrists. No matter how I wrapped and which gloves I used, I always felt it in my wrists.

I still do it, but usually just as cardio and not a murderous rampage. Rather do a different form of heavy hitting