**Marcus's HIT Dungeon**

[DCI]

Nice fueling.. . Im about to cook some ground turkey and rice

Yeh was lovely now to have. Haven't had ground turkey in ages lovely stuff

[RipOwens]

Back today for me.

one arms DB rows - 2 warm, 1 working
Bent BB rows - 2 warm, 1 working
Lat rows (machine) - 2 warm, 1 working
Iso-lat front pulldown - 2 warm, 1 working

Am I on the right track? I used no drops or RP sets tonight as I hit new max weight on just about all my exercises except the pulldown....was just wiped by then.

[Java Man]

Back today for me.

one arms DB rows - 2 warm, 1 working
Bent BB rows - 2 warm, 1 working
Lat rows (machine) - 2 warm, 1 working
Iso-lat front pulldown - 2 warm, 1 working

Am I on the right track? I used no drops or RP sets tonight as I hit new max weight on just about all my exercises except the pulldown....was just wiped by then.

New max on everything... I'd call that progress rip. Sounds like youre on the right track for you. I don't stick to a single method or plan. Adaptation and learning how to optimize results for my body and my goals are the track I'm after. What works for one person may work better for someone else with slight tweaking.

[RipOwens]

New max on everything... I'd call that progress rip. Sounds like youre on the right track for you. I don't stick to a single method or plan. Adaptation and learning how to optimize results for my body and my goals are the track I'm after. What works for one person may work better for someone else with slight tweaking.

Thanks java!

[Java Man]

Huge size and I've always liked him, watch many of his workout videos. Got a wicked sense of humour aswell.

He just pushes the boundaries of the synthol a little to much over the rest of the pro'

I don't know how these guys do it. I'm starting to feel my weight at a wee wittle 230lb. He's 100lbs heavier. Lol. Damn.

[Igifuno]

Back today for me. one arms DB rows - 2 warm, 1 working Bent BB rows - 2 warm, 1 working Lat rows (machine) - 2 warm, 1 working Iso-lat front pulldown - 2 warm, 1 working Am I on the right track? I used no drops or RP sets tonight as I hit new max weight on just about all my exercises except the pulldown....was just wiped by then.

If you pushed yourself to you limit, you've done well. Sounds like you maximized the weight. Not sure how many reps were done but if you're wiped, I'm sure you broke down some good muscle tissue.

[Java Man]

well im trying the hit style training this week cus my training partner is off hunting for the week...id did chest and biceps yesterday and legs today...im not going to put up the workouts just yet as im still getting a handle of what weights to use for a one set max effort to failure and then drop sets... but I like it so far...its really hard for me to be comfortable with this just yet as im so custom to volume training...im shure its a mental thing cus as far as doms goes it feels as though im hitting it just as well...time will tell but I like the fact that im shaking things up, my body is probably saying wtf...stay tuned...

I agree about it being a mental thing. It's hard to wrap your brain around the idea that such short training time can be the way to do it. After a month or two you start to see and feel the changes though and it becomes the ONLY way to train. That's how it was for me at least. I look at these guys in the gym training for literally hours, as I used to, and just want to tell them they're doing it wrong but we all know how that conversation would go lol.

You look great already. Can't wait to see where hit takes you.

[kelkel]

I agree about it being a mental thing. It's hard to wrap your brain around the idea that such short training time can be the way to do it. After a month or two you start to see and feel the changes though and it becomes the ONLY way to train. That's how it was for me at least. I look at these guys in the gym training for literally hours, as I used to, and just want to tell them they're doing it wrong but we all know how that conversation would go lol.

You look great already. Can't wait to see where hit takes you.

Well said Java.

[Igifuno]

Quick shot from today's session.. Will post the routine shortly.

[Igifuno]

Chest/bis - felt very strong today. Switched up the routine a bit:

BB Incline press
145x12 feel set
225x10
275x6, drop to 225x3

Hammer strength decline press
225x10 feel set
365x10, drop to 315x2

Flat BB bench
225x10
315x3, drop 275x3, drop 225x6

Flat flys
60sx10
80sx6, drop 60sx5

Bis as well
Single arm preacher curls (hammer strength machine)
DB curls
Ez bar cables/reverse cables

20 mins cardio

[Java Man]

Chest/bis - felt very strong today. Switched up the routine a bit:

BB Incline press
145x12 feel set
225x10
275x6, drop to 225x3

Hammer strength decline press
225x10 feel set
365x10, drop to 315x2

Flat BB bench
225x10
315x3, drop 275x3, drop 225x6

Flat flys
60sx10
80sx6, drop 60sx5

Bis as well
Single arm preacher curls (hammer strength machine)
DB curls
Ez bar cables/reverse cables

20 mins cardio

Reverse cables. Is that a pronated curl from the bottom pulley or vertical to the forehead with the upper pulley? I'm getting a really good peak using cables for biceps this past 4 or 5 months. My arms had absolutely no shape last december lol. None.

[Igifuno]

Right.. reverse/pronated curl to hit the outer bicep. It was a good final excersise today.

[Capebuffalo]

Quick shot from today's session.. Will post the routine shortly.

You have some sick veins working. Wow

[AD]

Not sure if I should consider this a good day or a bad day.

It's chest day. First exercise decline bench press. Warmup and feeling strong. Decided to go for a personal best. Don't laugh, I've never attempted 315 before. Went for it and got 5. Really happy, for a first attempt.

But that's when it all went downhill. My chest was totally fried after that 1set! My routine was totally disrupted. Flat bench, incline db, machine fly. Everything was sub par. Very frustrated at the end.

Advice?

[Igifuno]

You have some sick veins working. Wow

The black and white helps out with that

[Igifuno]

Not sure if I should consider this a good day or a bad day. It's chest day. First exercise decline bench press. Warmup and feeling strong. Decided to go for a personal best. Don't laugh, I've never attempted 315 before. Went for it and got 5. Really happy, for a first attempt. But that's when it all went downhill. My chest was totally fried after that 1set! My routine was totally disrupted. Flat bench, incline db, machine fly. Everything was sub par. Very frustrated at the end. Advice?

First of all, huge congratulations on putting up 315! That is a hell of a accomplishment my friend.

You obviously pushed yourself to the limit quickly, and that is not a bad thing. Remember, often when you do so, you won't be able to lift the weight that you typically do, and that's okay.

As stated on this thread in the past, you've got to leave your ego at the door when implementing these kinds of training technics. A huge win in my book congrats AD.

[AD]

Thanks for the encouragement Igi. I'll try to look on the bright side. 1set to total muscular failure. That is the main principle of HIT after all lol.

[jasc]

Thanks for the encouragement Igi. I'll try to look on the bright side. 1set to total muscular failure. That is the main principle of HIT after all lol.

Nice work AD! 315 is no easy feat.

[bikeral]

Not sure if I should consider this a good day or a bad day.

It's chest day. First exercise decline bench press. Warmup and feeling strong. Decided to go for a personal best. Don't laugh, I've never attempted 315 before. Went for it and got 5. Really happy, for a first attempt.

But that's when it all went downhill. My chest was totally fried after that 1set! My routine was totally disrupted. Flat bench, incline db, machine fly. Everything was sub par. Very frustrated at the end.

Advice?

Nice bench bro. I don't often go for a max bench but when I do I consider the workout a play day more than a serious workout. It disrupts the rest of workout. But hey its fun when you are feeling really good to push some serious weight.

[AD]

Nice bench bro. I don't often go for a max bench but when I do I consider the workout a play day more than a serious workout. It disrupts the rest of workout. But hey its fun when you are feeling really good to push some serious weight.

That's what I was afraid of, a wasted day in the gym. Well, there's always tomorrow lol.

[AD]

Nice work AD! 315 is no easy feat.

Thanks mate!

[kelkel]

You have some sick veins working. Wow

X2.....love veins....

[kelkel]

Thanks for the encouragement Igi. I'll try to look on the bright side. 1set to total muscular failure. That is the main principle of HIT after all lol.

Tell us how you feel tomorrow. Nice work.

[--->>405<<---]

That's what I was afraid of, a wasted day in the gym. Well, there's always tomorrow lol.

good job AD. IMO it is NOT a wasted day in the gym as long as u did damage to ur muscle tissue. the purpose (as we all know) is to hit the muscle hard, which u did. think of the max as a sort of pre-exhaust, if u will. theres more than one way to tear down muscle tissue!

personally i think it is good to mix it up in our routine. our bodies get used to it if we dont. i prefer to do things in particular order, but believe it is actually better to mix the order up on occasion.

[bikeral]

good job AD. IMO it is NOT a wasted day in the gym as long as u did damage to ur muscle tissue. the purpose (as we all know) is to hit the muscle hard, which u did. think of the max as a sort of pre-exhaust, if u will. theres more than one way to tear down muscle tissue!

personally i think it is good to mix it up in our routine. our bodies get used to it if we don't. i prefer to do things in particular order, but believe it is actually better to mix the order up on occasion.

I agree, I would not call it a wasted day. I just did not feel like I was concentrating on killing my body when I was spending time going for max lifts.

[marcus300]

Not sure if I should consider this a good day or a bad day.

It's chest day. First exercise decline bench press. Warmup and feeling strong. Decided to go for a personal best. Don't laugh, I've never attempted 315 before. Went for it and got 5. Really happy, for a first attempt.

But that's when it all went downhill. My chest was totally fried after that 1set! My routine was totally disrupted. Flat bench, incline db, machine fly. Everything was sub par. Very frustrated at the end.

Advice?

You didn't waste anything you went to failure and used progressive overload. All what I can say is that you needed that mental strength to push throughout the rest of the work out. Learning how to do this is extremely hard but with focus and opening the aggression will get you there

[marcus300]

Thanks for the encouragement Igi. I'll try to look on the bright side. 1set to total muscular failure. That is the main principle of HIT after all lol.

We all have off days. Keep focused and always make it count

[Hazard]

We all have off days. Keep focused and always make it count

Man I'm really struggling not hittin the gym today.....

[marcus300]

Man I'm really struggling not hittin the gym today.....

I'm not training for 3 days this week but when I do i will make it count in a big way. Keep on haz

[Hazard]

I'm not training for 3 days this week but when I do i will make it count in a big way. Keep on haz

Ill be missing delts n traps on sat.... Just can't foresee doing heavy shrugs lol. Then ill take off Mondays back and tris. Hopefully by then it'll feel better

[marcus300]

Ill be missing delts n traps on sat.... Just can't foresee doing heavy shrugs lol. Then ill take off Mondays back and tris. Hopefully by then it'll feel better

Hopefully things will get better if not work around it until it does

[Hazard]

Hopefully things will get better if not work around it until it does

Yea..... I'm going to stick with dumbell rows for a month or so. I'm not going to stress my lower back again with barbell rows. What's funny is I always prefer the underhand grip for barbell rows but wanted to switch it up and went overhand.

[Igifuno]

Man I'm really struggling not hittin the gym today.....

It's just rest days.. Take care of that back. Tell you what, I'll take the next two days off with you.

We need you healthy

[marcus300]

Yea..... I'm going to stick with dumbell rows for a month or so. I'm not going to stress my lower back again with barbell rows. What's funny is I always prefer the underhand grip for barbell rows but wanted to switch it up and went overhand.

I struggled with bb rows because of my lower back issues but what I did was hyperextension weighted for 6 wks and built a canyon on my lower back lumbar then started back bb rowing. Now I shift serious weight on them and doesn't touch my lower back.

[Hazard]

It's just rest days.. Take care of that back. Tell you what, I'll take the next two days off with you.

We need you healthy

I know..... Who else will post pics and gifs of fat asses

[Hazard]

I struggled with bb rows because of my lower back issues but what I did was hyperextension weighted for 6 wks and built a canyon on my lower back lumbar then started back bb rowing. Now I shift serious weight on them and doesn't touch my lower back.

Interesting..... When I feel better I'm going to start doing those. Once a week?

[marcus300]

Interesting..... When I feel better I'm going to start doing those. Once a week?

Yes once per week. Start will body weight then increase the resistance by adding weight and it really did build some serious lower back development. In fact far better than when I was doing deads heavy. Worth a try it worked for me

[Hazard]

Yes once per week. Start will body weight then increase the resistance by adding weight and it really did build some serious lower back development. In fact far better than when I was doing deads heavy. Worth a try it worked for me

I'll let u know how I get on

[kelkel]

I struggled with bb rows because of my lower back issues but what I did was hyperextension weighted for 6 wks and built a canyon on my lower back lumbar then started back bb rowing. Now I shift serious weight on them and doesn't touch my lower back.

A great way to warm up your lower back is simply with a few minutes of abdominal work ahead of time. Guys would be surprised how effective this is.

[Rusty11]

I struggled with bb rows because of my lower back issues but what I did was hyperextension weighted for 6 wks and built a canyon on my lower back lumbar then started back bb rowing. Now I shift serious weight on them and doesn't touch my lower back.

ANOTHER great idea. I'm gonna do these for a bit. I'll have to use a flat bench, so range of motion won't be as good. But, should still be effective.