**Marcus's HIT Dungeon**

[BallSak]

So ill be listening to the song "Barbie World" in the gym today.

Fixed

[DrewZ]

That was a great weight. I was very happy there, very strong and agile. Looking good!

damn drewZ, looking swole up!

Thanks BG, Ragin' - appreciate it.

[almostgone]

Good lift tonight. Channeled some frustration and hit a new weight on d'bell skullcrushers. Decided to go ahead and definitely do a pullback for 1 rotation of body parts and will try to get in a massage Friday if an appointment is available. 24° F in my shop, but by the second exercise I had ditched the sweatshirt and was rolling in sweat.
Had 1 small nosebleed, but am positive it's the dry air. When I was in for my shot last week, I asked the nurse at Dr. office to draw for a CBC and hematocrit came in @ 51% today, which is great for me and my stupid blood disorder. ( I was 51% prior to any TRT). Think I can donate blood again around March 17, so I should be G2G.

Bent over cable curls- 2 w/u, Work-6+3 forced reps w/ slow neg. per arm.
Alt. d'bell incline curl-1w/u, Work-6.5,drop,3.5,drop,3.5
Seated alt. d'bell curl- 1 w/u, Work-2.5,drop,3.5-2.5. I was really struggling during the warmup/feeler set.
Seated hammer curl-Work-3.5,drop, 2.5-3.5
Triceps press down w/ rope handle- 2 w/u, Work-3.5,drop,3.5,drop,3.5+
Close grip Smythe press-1w/u, Work-8,drop,7.
D'bell skulls-1 w/u, Work-6,drop,3.5,drop,2+
Kickbacks- 8 reps w/ big squeeze @ full extension- 8 good reps per side.


43 minutes.

The wife came down to the shop( although I prefer to lift in solitude), because I left my water at the house. She caught me cussing the weights while I was on the cable curls. She just set my water down, shook her head, and backed away slowly.
Also, when I got back to the house, she told me she is sure my music is scaring the wildlife.

[Wintermaul]

You have to remember there are many styles of HIT, Menzter had one style and Dorian had another but the same principles apply regarding intensity, rest and also taking a set to true positive failure. If you have time read this article from Menzter's site makes really interesting reading but remember you adapt this type of training to your own style using the key principles.

I have great faith in HIT and if you can truly train HIT style you will see huge improvements.



Article

Sometimes potential newcomers to Mike Mentzer’s HEAVY DUTY™ high-intensity training inquire asking for referrals to studies conducted that support Mike’s teachings. The following article is quite substantial in answering this type of question, and the writers are certainly credible and qualified based upon their experience and education.
... *snip*

Thanks for the reply. Ive been reading more on this subject.
Another question, how do you get around the training if you only got a few alternatives for benching etc. Most of your workouts seems to be 2-3 different exercises but if you only got 1-2. Do you do and extra set or two on one of them?
Like in my gym, we dont even have a machine for calves, so i usually use the leg-press to do them, but then i cant hit them any other way.

[marcus300]

Thanks for the reply. Ive been reading more on this subject.
Another question, how do you get around the training if you only got a few alternatives for benching etc. Most of your workouts seems to be 2-3 different exercises but if you only got 1-2. Do you do and extra set or two on one of them?
Like in my gym, we dont even have a machine for calves, so i usually use the leg-press to do them, but then i cant hit them any other way.

Your only doing one or two working sets on each exercise and your done, remember the principles of HIT I mentioned,
If you want an alternative to benching use db's,
leg press will do fine if your gym hasn't got any calves machines.

[marcus300]

Shoulders + RC rehab

Medial external and internal rotation with cable
20 reps x 3 sets external & 20 reps x 3 sets internal

Lateral external and internal rotation
20 reps x 3 sets on both E & I

Ventral external and internal rotation
20 reps x 3 sets on both E & I

Seated single side lateral
3 warm up sets
1 working sets to failure plus halves to quarters

high cable pulls for rear delts
2 feel sets
1 working set to failure down to halves and quarters

seated smith press
1 feel set
2 working sets to failure

shrug machine
2 working sets

Didn't go heavy, spent most of the sets doing time under tension and strict form due to the RC issues

Wasn't the best workout for me, felt I could of done more but my body just didn't want to.

[clarky.]

Ok did back today not chest as tri's are still sore i was in a real hurry the day so a rapid session no stretching just 2 quick wg pd warm ups.

WG PD 1 working DD

CG PD 2 working 1 drop

BB rows under hand grip 2 working 1 drop

Seated row 1 working TD

Done in 25 min rapid ok have to go av got a interview to go to.

[almostgone]

Good luck w/ the interview, Clarky!

[almostgone]

Shoulders + RC rehab

Medial external and internal rotation with cable
20 reps x 3 sets external & 20 reps x 3 sets internal

Lateral external and internal rotation
20 reps x 3 sets on both E & I

Ventral external and internal rotation
20 reps x 3 sets on both E & I

Seated single side lateral
3 warm up sets
1 working sets to failure plus halves to quarters

high cable pulls for rear delts
2 feel sets
1 working set to failure down to halves and quarters

seated smith press
1 feel set
2 working sets to failure

shrug machine
2 working sets

Didn't go heavy, spent most of the sets doing time under tension and strict form due to the RC issues

Wasn't the best workout for me, felt I could of done more but my body just didn't want to.

I'll have to look up some of those cable exercises, but I hope it helps you get on the mend, Marcus.

[clarky.]

Good luck w/ the interview, Clarky!

Thank you AG think it went ok well i hope lol.

[kelkel]

So ill be listening to the song "AKOG is a badass" in the gym today. It was written by the subconscious minds of all you haters

Better. Much better. The power of positive thinking.

[zempey]

Legs today, not quite feeling right, the high dose antibiotic is wreaking havoc on my guts even with a probiotic.

Extensions: 4 sets to warm the legs up

Squat: 2 feel, 2 working 1 drop. Stayed at 315 and tried to go deeper and focus on feeling my quads contract.

Press: 2 feel, 2 working. Knee was acting up today, must be the winny all my joints were sore today, going to stop it.

Seated curl: 4 working sets

Stand calf: 4 working. Slow and controlled wit ha good stretch and hard flex at the top.

Flexed arm hang with raised knees: 3 sets, 40sec, 30sec, 20sec.

Was up later than usual last night, went for dinner and to see 50 shades of shit with the wife. She hated it as did I, I guess all the fat soccer moms are loving it because they have never been fvked like an animal by someone in decent shape. The wife made the comment "look how weeny and skinny he is, doesn't even have any muscle", guess I have ruined her for mere mortal men, lol.

Weight is down again at 271 but I am noticeably drier and more defined in the mid section the last couple days. I have been hitting my meals but my guts are off, antibiotics are done tomorrow so hope to get right soon. Shoulders tomorrow, going to try rear Smith shrugs, time to kick the traps up a notch.

[almostgone]

I had the same issues, Zempey. Didn't seem to matter if I took the antibiotics with food or without. There was no middle ground. Either it sped my guts way up or slowed them way down. Been taking the probiotics w/ digestive enzymes and eating one of the lower calorie Greek yogurts. That greatly improved the problem.
BTW, I was taking Augmentin.

[almostgone]

OK guys, it is NOT supposed to be 11°F in SC....ever. If it's that cold down here, I would hate to imagine what it is like further North. Hope everyone stays safe, warm, and well!

[kelkel]

Oh it's single digits here. Chill factor even worse.

[RaginCajun]

it is a balmy 50F degrees down here

[almostgone]

Oh it's single digits here. Chill factor even worse.

Ugh, you have my sympathies. Not sure what the wind chill is here, but it is plenty windy.

[almostgone]

it is a balmy 50F degrees down here

Hope it stays that way, RC!

[AllKindsOGains]

Fixed

At least my username isn't balsak

[paddy155]

So a little update with my training. I'm easing my body into the way of HIT training and really enjoying it over the way I used to train. Each session I raise the intensity. I'm still keeping a note of my weights at this stage but I'm nearly at the point now where my working sets are 6 reps max so heavy and taking a lot of concentration. I have been following the 5 day split which Marcus posted on page 41. I am using a few different protocols to exhaust my muscles. As I have a training partner available 3 out of the 5 days we are working on assits and negatives towards the end of each set. The other two sessions I use rest pause and drop sets. Im trying to dig deeper and deeper into each lift to hit true failure. I am telling myself and younger brother that when we are lifting that we are going for true failure on the first 4-6 reps in the working set rather than thinking ahead and stopping early in order to save energy for the latter parts of the set. It's coming along good. Although I may need to split the days up a little. 2 days of this style of training and I feel as though I need a day rest. Diet is good and consistent. Not on cycle atm but looking to keep my diet consistent for maybe another 8 weeks then start to slowly decrease carbs and do a short blast cycle to see how my body responds. Really need Marcus to check over my current diet and advise me on the cycle.

[marcus300]

So a little update with my training. I'm easing my body into the way of HIT training and really enjoying it over the way I used to train. Each session I raise the intensity. I'm still keeping a note of my weights at this stage but I'm nearly at the point now where my working sets are 6 reps max so heavy and taking a lot of concentration. I have been following the 5 day split which Marcus posted on page 41. I am using a few different protocols to exhaust my muscles. As I have a training partner available 3 out of the 5 days we are working on assits and negatives towards the end of each set. The other two sessions I use rest pause and drop sets. Im trying to dig deeper and deeper into each lift to hit true failure. I am telling myself and younger brother that when we are lifting that we are going for true failure on the first 4-6 reps in the working set rather than thinking ahead and stopping early in order to save energy for the latter parts of the set. It's coming along good. Although I may need to split the days up a little. 2 days of this style of training and I feel as though I need a day rest. Diet is good and consistent. Not on cycle atm but looking to keep my diet consistent for maybe another 8 weeks then start to slowly decrease carbs and do a short blast cycle to see how my body responds. Really need Marcus to check over my current diet and advise me on the cycle.

Glad to hear your getting there and don't worry about sticking with the routine you can adapt it to how you feel best, if you feel you need a rest days added or slit it up differently that's fine go with how you feel works best for you. Good to hear your sticking with it because its takes guts and a lot of mental strength to do this so well done.

[Sfla80]

So a little update with my training. I'm easing my body into the way of HIT training and really enjoying it over the way I used to train. Each session I raise the intensity. I'm still keeping a note of my weights at this stage but I'm nearly at the point now where my working sets are 6 reps max so heavy and taking a lot of concentration. I have been following the 5 day split which Marcus posted on page 41. I am using a few different protocols to exhaust my muscles. As I have a training partner available 3 out of the 5 days we are working on assits and negatives towards the end of each set. The other two sessions I use rest pause and drop sets. Im trying to dig deeper and deeper into each lift to hit true failure. I am telling myself and younger brother that when we are lifting that we are going for true failure on the first 4-6 reps in the working set rather than thinking ahead and stopping early in order to save energy for the latter parts of the set. It's coming along good. Although I may need to split the days up a little. 2 days of this style of training and I feel as though I need a day rest. Diet is good and consistent. Not on cycle atm but looking to keep my diet consistent for maybe another 8 weeks then start to slowly decrease carbs and do a short blast cycle to see how my body responds. Really need Marcus to check over my current diet and advise me on the cycle.

Sounds like you guys are getting the hang of it.

Is your diet "priming"?

[uhit]

Tried just lats for the first time, normally I incorporate the lower back and some delt exercises in my back days.
And to make it for fun and twisted (and the fact that it was 2am in the morning and I had only managed to make time then), I did supersets for everything.

Wide grip pullups --> Close grip lat pulldowns
T Bar Rows --> Dumbell single arm rows
Single Arm Pulldowns --> Seated rows

At that point my whole back was aching, except for the lower so I said fvck it and finished off with..

Deadlifts ---> Bent Over Rows



About 16 hours later and I feel stiff.

[paddy155]

Sounds like you guys are getting the hang of it.

Is your diet "priming"?

My diet is consistent atm. I'm running high carbs at the minute. Just trying to eat as much as possible and watch how my body responds to it. Once I have ran it for a number of weeks and my body knows what it gets day in day out then I can start to decrease my carb intake. I'm just letting my body get used to the high food intake.
This is all new to me so just taking it slowly.

Chest training to night. Looking forward to the pain.

[kelkel]

I'm just letting my body get used to the high food intake.
This is all new to me so just taking it slowly.

Stick with it. In six months you'll look back and be amazed at the difference in your physique.

[BallSak]

At least my username isn't balsak

I know. I clearly do not take myself very serious on the internet.

[Bio-Active]

Hit chest tonight Really liking starting off with those super heavy dumbbell fly's Wide grip hammer presses Peck deck Each set had 3 forced reps after failure

[AllKindsOGains]

Arms today. If you haven't tried noxygen, you have to.

[Bio-Active]

Arms today. If you haven't tried noxygen, you have to.

what is that?

[almostgone]

Got a deep tissue massage scheduled for tomorrow afternoon.

[Bio-Active]

Got a deep tissue massage scheduled for tomorrow afternoon.

you are going to feel so good the days after.... I am jealous

[IronClydes]

Oh it's single digits here. Chill factor even worse.

I feel ya guys. Subzero tonight and what a deathly chill!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[Bio-Active]

I feel ya guys. Subzero tonight and what a deathly chill! 225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

it was sunny and 65 here today

[IronClydes]

it was sunny and 65 here today

Damn. I was supposed to be on vacation in Florida this week too...bummer!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[IronClydes]

Stick with it. In six months you'll look back and be amazed at the difference in your physique.

I remember being on a 3000 calorie plan a year ago and dropping my jaw when the trainer put me at 4000. I thought, "Damn, I'm gonna get fat!" I actually ending up getting cut up a bit and putting on 20 pounds muscle.

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

[almostgone]

you are going to feel so good the days after.... I am jealous

I'm looking forward to it. I usually carry a 2 liter bottle of water and begin hydrating like a madman afterwards. It really seems to rejuvenate me somewhat.

[marcus300]

Biceps & triceps & forearms

Bent over CC curls
3 warm up sets
1 working set plus 2 drops

cable curls
2 feel sets
1 working set plus 2 drops

db hammer curls
2 working sets

reverse curls
2 working sets

wrist curls
2 working sets


V bar pushdowns
2 feel sets
1 working set plus 3 drops

db lying extension
2 feel sets
1 working set to failure

cybex tricep dips
2 working sets

[clarky.]

Biceps & triceps & forearms

Bent over CC curls
3 warm up sets
1 working set plus 2 drops

cable curls
2 feel sets
1 working set plus 2 drops

db hammer curls
2 working sets

reverse curls
2 working sets

wrist curls
2 working sets


V bar pushdowns
2 feel sets
1 working set plus 3 drops

db lying extension
2 feel sets
1 working set to failure

cybex tricep dips
2 working sets

Nice session big man.

[clarky.]

Tri's are still sore from the other day back is sore from yesterday i might go and blast traps later as i never had time yesterday with back and just do shoulders as well.
But the now it's cardio time dog walking lol going to be fun four labs and dear rabbits ect ect lol.

[Sfla80]

Damn. I was supposed to be on vacation in Florida this week too...bummer!

225, 6', 33, 15% bf, bench 320, squat 405, dead 465.

Hell wouldn't have done any good this week. Freeze warnings in south florida...35 this morning