**Marcus's HIT Dungeon**

[Java Man]

Sounded like a good idea to do hyperextensions one week and Dead lifts the other. Previously I was just doing dead lifts every week.
Did 4 sets of hypers this morning with abs. Drop sets 25lbs failure drop 10lbs drop no weight. Just curious how many sets you guys are doing and if you do drop sets. Also what is target rep range.
Thanks

I don't want my abs and obliques to be massive, just strong. The internals are more important than externals imo since they will push everything outward giving more definition. I already have a 34 waist by bone structure so I definitely don't need to add mass/thickness to it.

That said, I do high rep ab work focusing on internals as much as possible. I'd be interested to hear what some of you guys with washboards do. I've got decent abs but covered by fat. This year was strength/mass. Next year I'll be putting more focus on cutting.

Lower back is pretty much the same, higher reps than I would do with other groups. Occasionally I'll do heavy hit style but mainly more of the traditional 4x10. That thickness thing again I want a v.

[Java Man]

You are certainly right. Ill check some videos on it, but I def felt it in my shoulder. Ill give it one more chance, and this time ill start really light. Thanks

Glad I could help. Let us know how it goes.

[Java Man]

Thanks Java - your description of the exercise really helped me understand it better.

Great!

[Java Man]

back from chest day, went well. pretty good not to be on gear actually. My mood is improving and my strength is still fairly solid. Eating pwo meal check back later.

Good to hear. Keep thinking that way.

[Java Man]

Guess what.... Omg omg omg..



Attachment 146594

Hahaha! Nice scale btw.

[Java Man]

bulk. 8 more wks of my long ester cycle. currently 180, target 190. (5'9)

AD, you CHANGED YOUR AV!!

Looking good dude.

[AD]

AD, you CHANGED YOUR AV!!

Looking good dude.

Yup it's the pic of my back that I posted last week. Hopefully by the end of this cycle I can post a better pic

[Java Man]

What are your plans .......cut or bulk

Both,but giving the edge to cutting this next 6 months. My goal is to be 220lbs and at or below 12%. I'm right at 20% now and 231lbs, so I need to lose roughly 18lbs of fat and gain around 5-6lbs lbm. I know that's not unrealistic. I did better than that in the past year. The difference is I will not have a year. This goal will be hit by june 1.

[kronik420]

back

db pullovers
2 warmup, 1 working set
75x5 75x3 75x3

close grip pull downs
1 working set
231x4 209x3 187x2

one arm db row
1 working set
88x8 88x3

wide grip pull downs
1 working set
187x5 165x3 143x3

wide grip low cable row
1 working set
191x4 169x3 147x3

was a good workout, lifted weights that i have never before..feel good, in pain, but good pain

been eating all day non stop...

[Igifuno]

Good man.. Looks like a good one and congrats on the progress!! Time for some pics soon kronik?

[kronik420]

Good man.. Looks like a good one and congrats on the progress!! Time for some pics soon kronik?

thanks Igi, and yea soon..maybe..

[biggjd69]

Marcus, or anyone here can answer this question for me. Is it useful to use HIT without the advance techniques? I am looking at it from the standpoint if you do 2 feel sets and then 1 work set to failure without rest pause, drop set, etc. it appears that wouldn't be enough to stimulate the muscle. Thoughts on this please

[marcus300]

Marcus, or anyone here can answer this question for me. Is it useful to use HIT without the advance techniques? I am looking at it from the standpoint if you do 2 feel sets and then 1 work set to failure without rest pause, drop set, etc. it appears that wouldn't be enough to stimulate the muscle. Thoughts on this please

Of course it would be enough. You should only train like that at first anyway and learn how to train to failure. No need for advanced protocols at until your ready.

[Hazard]

Thinking about going to do tri's today. Thursday id go back to my full routine.

My back is giving me no pain. My shoulder feels great. It's just the fvckin sciatica that's nagging me. It's like there a red hot poker in my asscheek all day long

[biggjd69]

So Marcus you basically saying, as you have said in previous post, I could do two feel sets, lets between 10 and 12 reps, then on the last set go to failure anywhere between 6 to 8 reps? It's that the correct understanding

[kelkel]

Thinking about going to do tri's today. Thursday id go back to my full routine.

My back is giving me no pain. My shoulder feels great. It's just the fvckin sciatica that's nagging me. It's like there a red hot poker in my asscheek all day long

I've not seen DSM in a while.....

[biggjd69]

Hit Back today

Close grip pulldowns 2 feel good sets 1 working
Wide Grip Pulldowns THe same
Barbell Row 1 feel 1 workset
One arm row using Hammer MAchine 1 feel 1 workset
Dead lift 3 working sets

Now on to the house to feed tear down I went through

[kelkel]

Hit Back today

Close grip pulldowns 2 feel good sets 1 working
Wide Grip Pulldowns THe same
Barbell Row 1 feel 1 workset
One arm row using Hammer MAchine 1 feel 1 workset
Dead lift 3 working sets

Now on to the house to feed tear down I went through

Looks good bigg!
Do you train traps on a different day?

[biggjd69]

I do shrugs on shoulder day which was yesterday Kel

[kelkel]

I do shrugs on shoulder day which was yesterday Kel

Figured as much. Always curious.

[Cuz]

Chest is sore today. Taking the day off I will hit back wed. Gotta the best compliment that I could get today..."you get bigger ever time I see you". I always smile and think to myself I'm just gettin started. Hehe.

[DCI]

Hit Back today

Close grip pulldowns 2 feel good sets 1 working
Wide Grip Pulldowns THe same
Barbell Row 1 feel 1 workset
One arm row using Hammer MAchine 1 feel 1 workset
Dead lift 3 working sets

Now on to the house to feed tear down I went through

Lol basically did the same tonight. This week has been a bit diss jointed hopefully next week will be better organised as my trainer partner and i have been pre occupied with events outside our control.

Time to push on through and refocus

[Igifuno]

Chest/bis

warm up/streches

Chest
Incline BB
Feel set 145x12
245x10
315x5, drop to 225x6

Hammer Strength Decline
225x10
365x6, drop 315x6

DB flys
60sx10
85sx6, drop 70x4

Bis
Cybex machine warm up
100x10
120x6

Seated Incline DB curls
30sx10
40x6, drop 30sx6

Hammer strength single arm preacher curl
35x10
55x2, (I'm spent) drop 50x2, drop 45x3, drop 35x3

forearm excersises and 20 mins cardio..

[kelkel]

Chest is sore today. Taking the day off I will hit back wed. Gotta the best compliment that I could get today..."you get bigger ever time I see you". I always smile and think to myself I'm just gettin started. Hehe.

Nice. Mines usually "Oh my god," spoken in a feminine tone.....

[Cuz]

Nice. Mines usually "Oh my god," spoken in a feminine tone.....

LOL I bet Kel. I hadn't got to the "oh my god" level yet but im well on my way and not stopping till I do unless I almost die trying.

[Cuz]

Chest/bis

warm up/streches

Chest
Incline BB
Feel set 145x12
245x10
315x5, drop to 225x6

Hammer Strength Decline
225x10
365x6, drop 315x6

DB flys
60sx10
85sx6, drop 70x4

Bis
Cybex machine warm up
100x10
120x6

Seated Incline DB curls
30sx10
40x6, drop 30sx6

Hammer strength single arm preacher curl
35x10
55x2, (I'm spent) drop 50x2, drop 45x3, drop 35x3

forearm excersises and 20 mins cardio..

Inclining 315 for reps are we....Im a little jelly lol. That's some big weight dude.

[Hazard]

Hell yea it is.... I'm pushin 275 and it ain't easy yet lol

[Cuz]

Ill catch him around March...don't worry

[kelkel]

LOL I bet Kel. I hadn't got to the "oh my god" level yet but im well on my way and not stopping till I do unless I almost die trying.

Chad I was being humorous (apparently I failed) and referring to a body part that's not normally visible.

[Cuz]

Chad I was being humorous (apparently I failed) and referring to a body part that's not normally visible.

LOL sorry buddy. You know how these internet personalities are....lol no worries. Too bad we cant make that bodypart grow....oh wait...nevermind.

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

hey kel check it out man:

[AD]

hey kel check it out man:

blue velvet? super cool!

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

blue velvet? super cool!

haha.. yeh not only that its a bobs belt. u heard of em? The Finest Belt Ever Made

[kelkel]

hey kel check it out man:

Used it yet? Thoughts? Opinion?

[Igifuno]

Inclining 315 for reps are we....Im a little jelly lol. That's some big weight dude.

It be heavy!

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

Used it yet? Thoughts? Opinion?

no i havent gotten to use it yet. tomorrow is chest, then back on friday. did legs monday.. ill let u know. its a thick son of a gun! i put it on last nite and almost couldnt get it off! any tips on how to loosen it up that damn thing is like 3/4" thick!

[kelkel]

no i havent gotten to use it yet. tomorrow is chest, then back on friday. did legs monday.. ill let u know. its a thick son of a gun! i put it on last nite and almost couldnt get it off! any tips on how to loosen it up that damn thing is like 3/4" thick!

You don't want it loose. It'll eventually form to you via use. You'll love it for squats and deads. I have a second, thinner one for all else. It'll last you the rest of your lifting days.

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

You don't want it loose. It'll eventually form to you via use. You'll love it for squats and deads. I have a second, thinner one for all else. It'll last you the rest of your lifting days.

yeh i meant broken in.. like.. easier to get off!

[kelkel]

yeh i meant broken in.. like.. easier to get off!

Ah, you'll soon see it's value. Let me know.

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

Ah, you'll soon see it's value. Let me know.

Will do