**Marcus's HIT Dungeon**

[Hazard]

I expect to see a hard core post tomorrow.

For sure man

[RipOwens]

Nice back work out. Too many close to failures. If I you're that close to failure go to failure. Nice time on it though. I know you were gasping for air. Hell yeah. You're expecting too much from your work out it sounds like. Don't think about it all day for a while. Don't have a plan don't have any expectations. Just show up and start. Just start. You will be surprised how good of a work out you will have. All of us have started posting everyday. We are all thinking about the other guys work out. I can go harder. I can go heavier. I can do it faster and better. Go in a couple of times thinking of nothing. Just start and move to something else. Don't think. Let your body take over for a while. I know this goes against what we are learning here about using our mind. I think you are over thinking it and it's counter productive. Just have a day where you don't think. See what happens. My .02.

Enjoyed this, agree, and needed it. Thanks Cape!

[marcus300]

I'm stoked as a mfkr to hit chest n bi's tmrw. My chest has been growing since changing my routine. Both me and the gf see it. It feels good lol

That's great to hear your responding

[Capebuffalo]

Morning fellas.

[Fcastle357]

Morning fellas.

Morning. Chest and arms today an about 2hours. First time in awhile with out my training partner. Looking forward to it.

[DCI]

Legs tonight no more needs to be said lol

[Fcastle357]

Chest and arms today. No partner.

Flat Bench
1 set warm up 6reps
1 set working 7reps
1set til failure 3 reps (smith machine)

Incline
1 set working 8 reps
1 set failure 2 reps

Fly Machine
1 set working 10 reps
1 set failure 5 reps

Bicep
Machine preacher
1 set 10 reps
1 set double drop

Standing Hammer curls
1 set 8 reps
1 set failure 3 reps (got to do something different Drop set maybe.)

Rope pulls
1 set working 12 reps
1 set double drop

Triceps
Pull downs
1 set working 10 reps
1 set to failure 3 reps

Machine push downs
1 set working 8 reps
1 drop set

Done in about 40 mins. First time in a while with out my training partner. I liked it much better not having to wait and hear him bitch about the number of sets. I focused not so much on how much weight I was doing but on my pace between sets and exercises. My first few lifts were as much as I usually do but by the middle end all lifts were lower but with the same intensity. One of the best HIT workouts Ive had.

[Capebuffalo]

Chest and arms today. No partner.

Flat Bench
1 set warm up 6reps
1 set working 7reps
1set til failure 3 reps (smith machine)

Incline
1 set working 8 reps
1 set failure 2 reps

Fly Machine
1 set working 10 reps
1 set failure 5 reps

Bicep
Machine preacher
1 set 10 reps
1 set double drop

Standing Hammer curls
1 set 8 reps
1 set failure 3 reps (got to do something different Drop set maybe.)

Rope pulls
1 set working 12 reps
1 set double drop

Triceps
Pull downs
1 set working 10 reps
1 set to failure 3 reps

Machine push downs
1 set working 8 reps
1 drop set

Done in about 40 mins. First time in a while with out my training partner. I liked it much better not having to wait and hear him bitch about the number of sets. I focused not so much on how much weight I was doing but on my pace between sets and exercises. My first few lifts were as much as I usually do but by the middle end all lifts were lower but with the same intensity. One of the best HIT workouts Ive had.

Glad you had a good workout. You got a lot done in a short time.

[Fcastle357]

Glad you had a good workout. You got a lot done in a short time.

Thanks cape. My workouts are constantly changing as Im try to find a some kind of balance with HIT. Today felt like its something I can build on and start to work with. All the help on here and people posting their workouts are great. I'm not a kiss ass but you are a huge motivator for me. Ive seen your picks, the ones on the couch til present and were on the same path. Im just a bit behind. 34 and just starting aas and proper diet and training. Thanks cape.

[Cuz]

Chest and arms today. No partner.

Flat Bench
1 set warm up 6reps
1 set working 7reps
1set til failure 3 reps (smith machine)

Incline
1 set working 8 reps
1 set failure 2 reps

Fly Machine
1 set working 10 reps
1 set failure 5 reps

Bicep
Machine preacher
1 set 10 reps
1 set double drop

Standing Hammer curls
1 set 8 reps
1 set failure 3 reps (got to do something different Drop set maybe.)

Rope pulls
1 set working 12 reps
1 set double drop

Triceps
Pull downs
1 set working 10 reps
1 set to failure 3 reps

Machine push downs
1 set working 8 reps
1 drop set

Done in about 40 mins. First time in a while with out my training partner. I liked it much better not having to wait and hear him bitch about the number of sets. I focused not so much on how much weight I was doing but on my pace between sets and exercises. My first few lifts were as much as I usually do but by the middle end all lifts were lower but with the same intensity. One of the best HIT workouts Ive had.

40 minutes? that is just crazy fast bro. I couldn't do 3 muscle groups I don't think that fast. I just don't have the wind in me lol and I don't even smoke. Could be the high rbc huh lol. Looks like a good workout, short and simple and intense.

[Fcastle357]

40 minutes? that is just crazy fast bro. I couldn't do 3 muscle groups I don't think that fast. I just don't have the wind in me lol and I don't even smoke. Could be the high rbc huh lol. Looks like a good workout, short and simple and intense.

If you break it down its about 5minutes in each area. most lifts about 2 sets. Drops were all done on machines so I could just pull a pin. Chest was done on the smith so all I had to do was adjust the bench except for fly's. However I was ready for this workout and I was pumped to do it. As the workout went on the more I wanted it. There will be some changes though. Still very early and much to learn

[Cuz]

I notice a lot of you guys are doing the low rep thing 3 4 5 or 6. I honestly sometimes have quit counting reps I just don't want to stop during a set if that makes sense so sometimes I end up going to many. I need a partner also so I could really go heavy but also the downside of that is when I do my joints start killing me and then it defeats the whole process. So as like you FC im learning this stuff too.

[kelkel]

Chest and arms today. No partner.


Done in about 40 mins. First time in a while with out my training partner. I liked it much better not having to wait and hear him bitch about the number of sets. I focused not so much on how much weight I was doing but on my pace between sets and exercises. My first few lifts were as much as I usually do but by the middle end all lifts were lower but with the same intensity. One of the best HIT workouts Ive had.

Your strength will rise as you adjust to this new style training and pace. Looks good, nice work.

[DCI]

Chad gwt yourself to this side of the world myself and marcus will beat it outta ya

[kelkel]

Hey boys and girls. Happy Halloween to all those taking kids out tonight. Be safe!

[Cuz]

Chad gwt yourself to this side of the world myself and marcus will beat it outta ya

lol im in here man, im in here for the long haul.

[DCI]

Lol not good enough you'll get the hang of it to really push that high weight low volume approach it is a mind fck at first cos it goes against all what you think more is better idea but you will get it

[Capebuffalo]

Hey boys and girls. Happy Halloween to all those taking kids out tonight. Be safe!

What are you going to be this year Kel?

[Capebuffalo]

Thanks cape. My workouts are constantly changing as Im try to find a some kind of balance with HIT. Today felt like its something I can build on and start to work with. All the help on here and people posting their workouts are great. I'm not a kiss ass but you are a huge motivator for me. Ive seen your picks, the ones on the couch til present and were on the same path. Im just a bit behind. 34 and just starting aas and proper diet and training. Thanks cape.

It's never to late to learn and do things right. Look at me I've been training but not to full potential for years. Keep putting in the hard work. It's already paying dividends.

[Cuz]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

[Capebuffalo]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

Fvck me man. That is incredible. Great job. Here's to never again. And shaving chest arms and back. Lol

[Cuz]

YOU DAMN RIGHT CAPE! That's 24/7 bro very hard and emotional process to that. I feel like I am just getting started. lol, a lot of it was muscle memory but after 4 months that shit was over and it slowed a bit but I have cycled twice since then and small test doses tbh really help me a lot. But I honestly think its the training and eating that is 80% of it.

I did find a razor too lol.

[redhawk01]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

<img src="http://forums.steroid.com/attachment.php?attachmentid=145441"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=145442"/>

Great work! From string bean to beast.

[DCI]

Fvck me man. That is incredible. Great job. Here's to never again. And shaving chest arms and back. Lol

What he said puts me to shame buddy great job

[Giggle]

Chad! Holey moley - now that's progress!

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

[DCI]

Legs tonight, was really thinking about this all day.

Started with streching and warm ups nothing heavy very light.

Feeler set only did about 4 reps racked the weight and then ramped it up. Two heavy sets of 6 with a one dropset was crazy legs were humming from the pain form really slow and explosive on the positive rep loved it .

Leg press: this is by far in away my favourite part of legs I love the isolation of it and the slow rep nature you can do with it to really feel the legs scream in pain. One warm up set just to feel the movement then into two heavy sets and two drops, I got off the leg press and wobbled nearly feel over was brilliant the steam was pouring outta me. Was a serious assault on the senses.

Supersetted seated leg curls and extensions just two hard slow sets of each was great.

DB lunges, failed on these nearly collapsed from the fatigue all the above was done in 38 mins I set the timer on the phone to get the exact time lol I'm getting too anal for my own good on times lol.

[Cuz]

Legs tonight, was really thinking about this all day.

Started with streching and warm ups nothing heavy very light.

Feeler set only did about 4 reps racked the weight and then ramped it up. Two heavy sets of 6 with a one dropset was crazy legs were humming from the pain form really slow and explosive on the positive rep loved it .

Leg press: this is by far in away my favourite part of legs I love the isolation of it and the slow rep nature you can do with it to really feel the legs scream in pain. One warm up set just to feel the movement then into two heavy sets and two drops, I got off the leg press and wobbled nearly feel over was brilliant the steam was pouring outta me. Was a serious assault on the senses.

Supersetted seated leg curls and extensions just two hard slow sets of each was great.

DB lunges, failed on these nearly collapsed from the fatigue all the above was done in 38 mins I set the timer on the phone to get the exact time lol I'm getting too anal for my own good on times lol.

Im doing legs tomorrow DCI if everything works out. But I will base mine with hacks (old school) and leg presses (old school). I might then finish with curls/extensions. All heavy and intense of course.

Definitely starting with calves as that is the weakest point of my body right now.

[Cuz]

Chad! Holey moley - now that's progress!

Well thank you very much! Kind words very appreciated.

What he said puts me to shame buddy great job

Thanks man, it is a constant work in progress

Great work! From string bean to beast.

Thanks, aint that the truth. I remember this one coworker I couldn't stand, looked big to me at the time, your average built guy at 220. Always called me "bones", the fvcker quit but I would like to see him now!

Fvck me man. That is incredible. Great job. Here's to never again. And shaving chest arms and back. Lol

"Incredible" really? lol thanks a lot man, its just what we do here.

[DCI]

Im doing legs tomorrow DCI if everything works out. But I will base mine with hacks (old school) and leg presses (old school). I might then finish with curls/extensions. All heavy and intense of course.

Definitely starting with calves as that is the weakest point of my body right now.

Good man, get in there and hammer that shit. I had a serious forearm pump from legs it's one thing that I noticed from doing them hard and heavy, I get a serious all over body pump is class

No bother man, you deserve the praise great job in such a short amount of time. I need to lean out a bit more I'm at about 20% bf at the mo or so, from about 35% at the start of the year.

[Capebuffalo]

Legs tonight, was really thinking about this all day.

Started with streching and warm ups nothing heavy very light.

Feeler set only did about 4 reps racked the weight and then ramped it up. Two heavy sets of 6 with a one dropset was crazy legs were humming from the pain form really slow and explosive on the positive rep loved it .

Leg press: this is by far in away my favourite part of legs I love the isolation of it and the slow rep nature you can do with it to really feel the legs scream in pain. One warm up set just to feel the movement then into two heavy sets and two drops, I got off the leg press and wobbled nearly feel over was brilliant the steam was pouring outta me. Was a serious assault on the senses.

Supersetted seated leg curls and extensions just two hard slow sets of each was great.

DB lunges, failed on these nearly collapsed from the fatigue all the above was done in 38 mins I set the timer on the phone to get the exact time lol I'm getting too anal for my own good on times lol.

Nice hard work. Man you moved through legs. That's my slowest day. Cheers.

[Igifuno]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again. <img src="http://forums.steroid.com/attachment.php?attachmentid=145441"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=145442"/>

Yes.. Amazing job chad.. Fvckin great dude.

[Java Man]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

Cape already said it but I hadn't seen that until I was about to post, same word, incredible. Less than 2 years. Look at the difference. Nice work man. Keep going!

[kelkel]

What are you going to be this year Kel?

Veiny ectomorph.

[Fcastle357]

Picked tonight for my "cheat night" because its Halloween and knew I wanted to eat some candy. Fvcking done with cheat days. Doesn't feel the same since I've started taking this seriously. Always enjoyed them before but after doing HIT and reading and dieting, the way I feel after a cheat day isn't worth it. Refeeding is one thing eating garbage is another. Not beating myself up but just a realization. I want to take this to the next level. Candy and cake has no part in It for me. Maybe later down the road but not now. Tomorrow is another day and tonight is another lesson learned.

[kelkel]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

Chad your hard work shows! Awesome improvement. Just imagine how you'll look in a few more years! Don't be shy about putting up some pics. I do it occasionally in hope to motivate some of the guys here. Others should as well.

Legs tonight, was really thinking about this all day.

Started with streching and warm ups nothing heavy very light.

Feeler set only did about 4 reps racked the weight and then ramped it up. Two heavy sets of 6 with a one dropset was crazy legs were humming from the pain form really slow and explosive on the positive rep loved it .

Leg press: this is by far in away my favourite part of legs I love the isolation of it and the slow rep nature you can do with it to really feel the legs scream in pain. One warm up set just to feel the movement then into two heavy sets and two drops, I got off the leg press and wobbled nearly feel over was brilliant the steam was pouring outta me. Was a serious assault on the senses.

Supersetted seated leg curls and extensions just two hard slow sets of each was great.

DB lunges, failed on these nearly collapsed from the fatigue all the above was done in 38 mins I set the timer on the phone to get the exact time lol I'm getting too anal for my own good on times lol.

Looks great DCI. Try the static lunges in a smith sometime. You'll love them!

[RipOwens]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again. <img src="http://forums.steroid.com/attachment.php?attachmentid=145441"/> <img src="http://forums.steroid.com/attachment.php?attachmentid=145442"/>

That's two years Chad? Woo-wee man that's somethin'!

[Java Man]

Picked tonight for my "cheat night" because its Halloween and knew I wanted to eat some candy. Fvcking done with cheat days. Doesn't feel the same since I've started taking this seriously. Always enjoyed them before but after doing HIT and reading and dieting, the way I feel after a cheat day isn't worth it. Refeeding is one thing eating garbage is another. Not beating myself up but just a realization. I want to take this to the next level. Candy and cake has no part in It for me. Maybe later down the road but not now. Tomorrow is another day and tonight is another lesson learned.

I agree with cake but candy I eat a lot of it . Get a nice insulin spike from gummy bears and gobstoppers

[Doom44]

Delt/Calves

Smith machine behind neck shoulder press 1x 6 with 3 rp (total 11 reps. )
Cable reverse fly 1x 8 with 2 drop
Dumbbell lateral raises 1x 8 with 2 rp
Hammer strength shrug 1x 8 with 3 rp
Seated calf raise 1x 6 with 2 rp
Standing calf raise 1x 8 with 2 rp

30 minutes workout. Short and intense.

[DCI]

No smith in the gym im at kk bud but will try them at another gym

[Capebuffalo]

I think Cape done this a while back so I hope I am justified in doing this here. I am not trying to draw attention but I just want you guys to know that Chad does go hard in the weightroom and nutrition. Just a little flashback to Dec 25th 2011 to October 28th 2013. Never ever again.

Attachment 145441 Attachment 145442

Show the wheels Chad.