**Marcus's HIT Dungeon**

[marcus300]

Legs & calves


Pre exhaust


All movements done to failure but no other beyond failure methods used, just straights to failure. Need to lower the intensity slightly during this phase.


Leg extension

2 warm up sets

2 working sets


Lying leg curls

2 feel sets

2 working sets


Leg Press

4 sets to failure


lunges

4 sets failure


seated calves raises

4 sets to failure


standing calve raises

4 sets to failure


Took 1 min rest in between sets which really gave me a cardio workout aswell, legs felt numb and also had the ringing in the ears due to the blood pressure increasing especially during and after the heavy leg pressing.

[Fcastle357]

Glad to hear its helping you out

post some of your workouts lets take a look at them

They are in a little transition now because of the diary. Please helpful criticism only. What Im doing now or what I did as of two weeks ago?

[kelkel]

I don't really count calories now, I use to but after all these years I don't feel the need to do it anymore because I know what amounts I need to maintain look like. One of the things ive learnt over the years is when you get big and start carrying a lot of lbs in LBM you got to eat a lot to maintain. So I eat a hell of a lot and I don't believe in these new stupid calorie restricted diets what come along every few years, especially the ones what are touted by these skinny fuking so called diet gurus who wouldn't know how to maintain muscle tissue if their diet text book hit them in the face, i'm ranting now sorry about that.


I know what to eat to maintain and I know what to eat to build,

Soooo true. It's called learning your body and trusting your instincts. Never counted a calorie of anything, never will.

[marcus300]

They are in a little transition now because of the diary. Please helpful criticism only. What Im doing now or what I did as of two weeks ago?

Your HIT training

[DCI]

Wow intense and to the point training today marcus. I must get to the ringing in the ears sensation haven't experienced that yet

[marcus300]

Wow intense and to the point training today marcus. I must get to the ringing in the ears sensation haven't experienced that yet

It happens a lot when I train legs, for some reason I go a little deaf and get ringing due to the blood pressure. It always happens after the heavy basic lifts going to failure and I always make sure I exhale on the effort. Its something whats happened for years but my best one is the eye ball shake when doing DB shoulder pressing. Now that's a strange fuking feeling and only on that movement when I lift heavy bells my eye balls shake really fast and everything in my vision shakes lol

[kelkel]

It happens a lot when I train legs, for some reason I go a little deaf and get ringing due to the blood pressure. It always happens after the heavy basic lifts going to failure and I always make sure I exhale on the effort. Its something whats happened for years but my best one is the eye ball shake when doing DB shoulder pressing. Now that's a strange fuking feeling and only on that movement when I lift heavy bells my eye balls shake really fast and everything in my vision shakes lol

If you want head pressure, try old school vertical presses like I'm stuck with. Feels like your head is going to pop off and shoot across the room.

[Fcastle357]

[QUOTE=marcus300;6677787]Your HIT training

My old routine would be three sets of what ever I was doing. It would be a three day a week. Full body. I would never push myself to hard the first to sets because I knew I always had the third to do. Now with HIT I will do a warm up set and the next set I will lift to almost failure (a few left in the tank) second set I will lift till I cant do another positive and try to go to failure on the negative. (in between sets 30 second rest.) I would switch off between body parts but with HIT I can only do a few sets and multiple body parts is impossible. My training is now all fvcked up.
With taking my sets to failure on the positive and the negative I can only lift for about 40 min where befor I could lift for an hour or more.

[kelkel]

It's not the quantity of time spent lifting, it's the intensity of effort devoted. Just keep working at it and you'll get better with it. For example, I train chest, bi's and tri's in the same workout. Done in less than an hour. Find what works for you.

[GirlyGymRat]

It's not the quantity of time spent lifting, it's the intensity of effort devoted. Just keep working at it and you'll get better with it. For example, I train chest, bi's and tri's in the same workout. Done in less than an hour. Find what works for you.

Great advice. I am looking forward to my own personal best, over and over. Plus not spending hours to maintain and just maybe never having to do cardio unless I want to!

[DCI]

[QUOTE=marcus300;6677799]It happens a lot when I train legs, for some reason I go a little deaf and get ringing due to the blood pressure. It always happens after the heavy basic lifts going to failure and I always make sure I exhale on the effort. Its something whats happened for years but my best one is the eye ball shake when doing DB shoulder pressing. Now that's a strange fuking feeling and only on that movement when I lift heavy bells my eye balls shake really fast and everything in my vision shakes lol[/QUiOTE]

Lmao sunglasses in the gym for you to stop frightening the other members that is crazy re the blood pressure you know you are hard at it when you get like that must try it

[kelkel]

Great advice. I am looking forward to my own personal best, over and over. Plus not spending hours to maintain and just maybe never having to do cardio unless I want to!

All possible G! Once you find what works, stick with it!

[marcus300]

If you want head pressure, try old school vertical presses like I'm stuck with. Feels like your head is going to pop off and shoot across the room.

When I come over there to do a bit of travelling I will drop by for a session under your vertical press, ive got something very similar in my cellar but its not for a leg workout ..........

[marcus300]

Your HIT training

My old routine would be three sets of what ever I was doing. It would be a three day a week. Full body. I would never push myself to hard the first to sets because I knew I always had the third to do. Now with HIT I will do a warm up set and the next set I will lift to almost failure (a few left in the tank) second set I will lift till I cant do another positive and try to go to failure on the negative. (in between sets 30 second rest.) I would switch off between body parts but with HIT I can only do a few sets and multiple body parts is impossible. My training is now all fvcked up.
With taking my sets to failure on the positive and the negative I can only lift for about 40 min where befor I could lift for an hour or more.

Its a massive learning curve but once you start feeling the true failure and the zone you have to put yourself in its like some out of body experience you cant describe, and that's why so many fail at it or say they don't respond to it. Read the whole thread and you will start seeing a pattern develop and as you train you will start noticing what your doing wrong and were you need to be. You sound to be on the right track so bash on and train till you fail

[marcus300]

Lmao sunglasses in the gym for you to stop frightening the other members that is crazy re the blood pressure you know you are hard at it when you get like that must try it

Ive asked my training partner to watch my eye when I am pressing big bells but he says he cant see them move, but I fuking can and its a strange experience. I think I am fuked in the head to be honest

[GirlyGymRat]

When I come over there to do a bit of travelling I will drop by for a session under your vertical press, ive got something very similar in my cellar but its not for a leg workout ..........

Personally I wouldn't mind seeing the 2 of u guys throw some weight around together in a strictly professional sort of way. Vid it! Post on forum.

[marcus300]

Personally I wouldn't mind seeing the 2 of u guys throw some weight around together in a strictly professional sort of way. Vid it! Post on forum.

Ive been very tempted lately to video myself training and showing how brutal my sessions are, the only thing I don't know how to blur my face out on the video. Ive also never posted a video on youtube but I could use a friends account to do that but I am concerned about my face, i'd wear a latex mask but the guys in the gym wouldn't really appreciate that nor would my partner.

[krugerr]

Ive been very tempted lately to video myself training and showing how brutal my sessions are, the only thing I don't know how to blur my face out on the video. Ive also never posted a video on youtube but I could use a friends account to do that but I am concerned about my face, i'd wear a latex mask but the guys in the gym wouldn't really appreciate that nor would my partner.

Got any tech savvy friends? Or perhaps a member you trust could do this for you? I doubt it's too hard with video editing software.

Alternatively, try filming a session that doesn't need above the head pressing, then be smart with camera placement.

[marcus300]

Got any tech savvy friends? Or perhaps a member you trust could do this for you? I doubt it's too hard with video editing software.

Alternatively, try filming a session that doesn't need above the head pressing, then be smart with camera placement.

I know the police use blur image face detection when transmitted video on the news but ive no idea how its done, but I would love you guys to see the mind set I get into and the tortune I put myself under. I don't just talk the talk I train really hard but I must admit I am concerned with injuries at my age.

[marcus300]

Guys when you deplete your glycogen for a few days say 3-4 how much weight are you losing off the scales? and when you reload what are you gaining.......just want to see your responses in relation to some online clients and myself ??

[krugerr]

I know the police use blur image face detection when transmitted video on the news but ive no idea how its done, but I would love you guys to see the mind set I get into and the tortune I put myself under. I don't just talk the talk I train really hard but I must admit I am concerned with injuries at my age.

I'll have a look online for you buddy, see if I can find a simple program or tutorial for you to use.

[gearbox]

Marcus you can change your face from the beginning and it will play like that during the video. A photo shop guy can arrange that.

[marcus300]

I'll have a look online for you buddy, see if I can find a simple program or tutorial for you to use.

Marcus you can change your face from the beginning and it will play like that during the video. A photo shop guy can arrange that.

I will look into it and if possible I will do one, it wont stay up for long but a few days so you guys can see this old dude throwing some weights around. I will need to blur other faces out aswell like my partner etc

[Tron3219]

Ive been very tempted lately to video myself training and showing how brutal my sessions are, the only thing I don't know how to blur my face out on the video. Ive also never posted a video on youtube but I could use a friends account to do that but I am concerned about my face, i'd wear a latex mask but the guys in the gym wouldn't really appreciate that nor would my partner.

Wear one of ur latex masks lol

[Tron3219]

Guys when you deplete your glycogen for a few days say 3-4 how much weight are you losing off the scales? and when you reload what are you gaining.......just want to see your responses in relation to some online clients and myself ??

Between depletion and saturation I can vary upwards of 10 pounds depending on water intake. But usually 5-7ish variation.

I also imagine lbm would play into it as well

[krugerr]

Between depletion and saturation I can vary upwards of 10 pounds depending on water intake. But usually 5-7ish variation.

I also imagine lbm would play into it as well

Biggest variation I had whilst carb cycling was about 9.5lbs. Agree with you though from, usually 5-7lbs is about right, assuming I've had my 6litres if water as well!

[Tron3219]

Marcus and kel-

I know y'all don't count calories and what not, but I was just curious, ABOUT what is ur protein intake a day?

[kelkel]

Wow. Seriously no clue. I'll eat about 5-7 times on average. Always a protein drink immediately upon waking, after workouts and at my 0300 piss call. Don't know what the number would be though. Just got done legs, need a protein drink and banana now actually.

[marcus300]

Marcus and kel-

I know y'all don't count calories and what not, but I was just curious, ABOUT what is ur protein intake a day?

Depends on my carbs for the day but a rough estimate is around 350-400 per day.

[Tron3219]

Wow. Seriously no clue. I'll eat about 5-7 times on average. Always a protein drink immediately upon waking, after workouts and at my 0300 piss call. Don't know what the number would be though. Just got done legs, need a protein drink and banana now actually.

During ur 5-7 meals is it typically like 8oz lean meat or more or less?

[marcus300]

Between depletion and saturation I can vary upwards of 10 pounds depending on water intake. But usually 5-7ish variation.

I also imagine lbm would play into it as well

Biggest variation I had whilst carb cycling was about 9.5lbs. Agree with you though from, usually 5-7lbs is about right, assuming I've had my 6litres if water as well!

On your carb cycling protocol what are your low days for that loss and do you feel your losing lbm when you do this?

[Tron3219]

So i think it'd b safe to say y'all are AT LEAST consuming 1.5g/lb lbm

[krugerr]

On your carb cycling protocol what are your low days for that loss and do you feel your losing lbm when you do this?

Low days are 50g or less. So virtually nothing!

I run a 7 day cycle. 3 medium (150g), 3 low (<50g), 1 high (350g+)

Actual weightloss is nice and slow as the overall average calories is at 500cal deficit.

[marcus300]

So i think it'd b safe to say y'all are AT LEAST consuming 1.5g/lb lbm

Yes that's right, ive tried the 2g per lb but wasn't any different but more or less depending on my carbs and how I cycle them its around those figures

Low days are 50g or less. So virtually nothing!

I run a 7 day cycle. 3 medium (150g), 3 low (<50g), 1 high (350g+)

Actual weightloss is nice and slow as the overall average calories is at 500cal deficit.

what about your lbm, on that protocol, are you keeping ir, wasting it away or going around in circles??

[Tron3219]

On your carb cycling protocol what are your low days for that loss and do you feel your losing lbm when you do this?

Umm in the past, I've either been carbless, or a carb monster, with the occasional fast.

When I've ran carbless in the past, as backwards as it sounds, I was in a surplus without carbs, and gained lbm. Substantially actually. However during this bulk I ate carbs and occasionally do a fast, typically on off days, and I've not noticed any lack of growth. I feel like as long as you aren't in an EXTREME caloric deficit for an extended period of time, lbm loss will b minimal.

[krugerr]

what about your lbm, on that protocol, are you keeping ir, wasting it away or going around in circles??

I found that weight was dropping just over a pound a week, hard to determine exactly because weight fluctuates so much. I just did a before weight and after weight, and divided the difference by the number of weeks.

I dropped 4% bodyfat, and probably 2-3lbs lean tissue. I'm adjusting it next time I like the 7 day cycle, I might just bring the deficit up, and allow my workouts and cardio to create the additional deficit.

[Tron3219]

I found that weight was dropping just over a pound a week, hard to determine exactly because weight fluctuates so much. I just did a before weight and after weight, and divided the difference by the number of weeks.

I dropped 4% bodyfat, and probably 2-3lbs lean tissue. I'm adjusting it next time I like the 7 day cycle, I might just bring the deficit up, and allow my workouts and cardio to create the additional deficit.

What was your deficit? I'd b fvckin irate if I lost 3 pounds lbm lol

[marcus300]

Umm in the past, I've either been carbless, or a carb monster, with the occasional fast.

When I've ran carbless in the past, as backwards as it sounds, I was in a surplus without carbs, and gained lbm. Substantially actually. However during this bulk I ate carbs and occasionally do a fast, typically on off days, and I've not noticed any lack of growth. I feel like as long as you aren't in an EXTREME caloric deficit for an extended period of time, lbm loss will b minimal.

Its good you work with your body and see how it responds, fasting is retarded to me and ive never seen a huge BB'er implement this process its always the skinny ones but if it works go with it. I need a constant supply and I am not interested in studies regarding fasting I am interested in how my body reacts to it and mine hates it. I have done a keto with a reefed but again I lost LBM in the long run so ive always gone back to how my body holds, maintains and build tissue and that's by manipulating carbs very slowly. My priority is always my muscle size no what my goals are, its fuking hard to build it so I enevr want to lose it but at my age its like a constant battle lol

nice feedback thanks

[krugerr]

What was your deficit? I'd b fvckin irate if I lost 3 pounds lbm lol

500cal daily from food (weekly average) plus training sessions and LISS cardio. I wasn't best pleased either! I leaned up good, but at what cost.

[marcus300]

I found that weight was dropping just over a pound a week, hard to determine exactly because weight fluctuates so much. I just did a before weight and after weight, and divided the difference by the number of weeks.

I dropped 4% bodyfat, and probably 2-3lbs lean tissue. I'm adjusting it next time I like the 7 day cycle, I might just bring the deficit up, and allow my workouts and cardio to create the additional deficit.

That sounds better IMHO, or do the carb cycle slower. doesn't matter how long it takes so long as you keep your lbm. Even Haney did a 20 week slow depletion to contain his lbm. Slow is always better IMHO tissue is to precious to lose always keep that in the forefront of your mind.