**Marcus's HIT Dungeon**

[almostgone]

Got legs in today...then got called into work early. As long as they don't want me to move fast, it will all be good.

Leg press
2 w/u
Work 4-rp-4-rp-2- drop 50# off-4- drop another 50# off -5
I went up 90# on work set from last leg session and saw little stars after 2 reps before the first drop so I think I'm close to the baseline weight I'll be trying to progress from.
Hack squat
2 feel sets
Work 6-rp-3-rp-3- drop -5
Power thrust(basically a hack squat facing the leg press)
2 feel sets
Work-7-rp-4-rp-4. I had bumped this weight up a smidge from last time and have in my notes to bump a tad more next time.
Calves
2 feel sets
Work 8-rp-9-rp- failure. I bumped.up the weight on this 90# from last lift. Think I'm closer to a baseline weight.
Think I'll be able to add some form of lunges next time. They might be light to start with, but it will be a start. I drank a almost 2 liters of water(I've always drank a lot of liquids). Didn't hurl it back up and I feel like I did some damage so I'm taking that to be a small victory.
I always park at the bottom of the parking lot @ work.....Man, that was a loooong uphill walk tonight.

[almostgone]

On a side note, my wife said my jaw muscles are getting larger (I have to wear a mouthpiece when I lift or I'll break a tooth). Hopefully my other muscles will take the hint and grow also.

[Igifuno]

This is really interesting to me and would love some thoughts on this:

http://forums.steroid.com/nutrition-...ml#post6765140

[Igifuno]

I got legs in myself man.. Really put myself through the wringer tonight.. I haven't sweat like that in a while. Travelling so new gym, got complimented on my leg press form while pressing heavy..

Leg press
2 warm up sets
feel set x 10
working set 720 x 6
working set 720 x 4 (failure), drop set to 450 x 8 (shoudn't have dropped so much)

Lunges
60's x 8 (ouch)
80 x 2 (failure.. lol)

Leg extentions, leg curls

Abs.. 20 mins cardio..

[Mp859]

I got legs in myself man.. Really put myself through the wringer tonight.. I haven't sweat like that in a while. Travelling so new gym, got complimented on my leg press form while pressing heavy..

Leg press
2 warm up sets
feel set x 10
working set 720 x 6
working set 720 x 4 (failure), drop set to 450 x 8 (shoudn't have dropped so much)

Lunges
60's x 8 (ouch)
80 x 2 (failure.. lol)

Leg extentions, leg curls

Abs.. 20 mins cardio..

Are these DB lunges?

[almostgone]

I got legs in myself man.. Really put myself through the wringer tonight.. I haven't sweat like that in a while. Travelling so new gym, got complimented on my leg press form while pressing heavy..

Leg press
2 warm up sets
feel set x 10
working set 720 x 6
working set 720 x 4 (failure), drop set to 450 x 8 (shoudn't have dropped so much)

Lunges
60's x 8 (ouch)
80 x 2 (failure.. lol)

Leg extentions, leg curls

Abs.. 20 mins cardio..

Dang it, man! I WAS proud of myself, but now..... You cranked it out AND did cardio. I feel......substandard????

Hope your travels are going well!!

[Igifuno]

Are these DB lunges?

yes sir.. usually can go a little heavier but i wrecked my legs on the press.

[Igifuno]

Dang it, man! I WAS proud of myself, but now..... You cranked it out AND did cardio. I feel......substandard????

Hope your travels are going well!!

Thanks buddy... home tomorrow and can't wait. Was feeling a lil bloated after two days off so I forced myself. Very easy to say 'fughettaboutit' after legs..

[AD]

guys, i got a theoretical question. when you're on a cut, with only a small calorie deficit, plus carb cycling with re-feed days to preserve as much muscle tissue as possible, with as many diet tricks you can thrown at it, does your training performance suffer at all? for the diet to be successful in burning fat, will you still be able to lift as heavy as when you're on a bulk? will your gym routine stay exactly the same? same weights, reps, sets? same exercises and same range of movements?

i am of the opinion that if there is sufficient caloric deficit to burn fat, then training will definitely suffer, at least a little. i don't think i'll be able to lift as heavy, and give as much intensity in the training as i can when i am on a bulk with surplus calories. if i were to eat just enough to maintain all my strength, then i'm probably at maintenance, and not cutting fats to any meaningful degree. true?

[almostgone]

Personally, I think that depends on the individual to a great degree. I would imagine training could suffer slightly, but on the other hand I've seen guys that could cut with just an increase in cardio and still manage to increase the amount of weight lifted. (without the benefit of AAS).

[marcus300]

guys, i got a theoretical question. when you're on a cut, with only a small calorie deficit, plus carb cycling with re-feed days to preserve as much muscle tissue as possible, with as many diet tricks you can thrown at it, does your training performance suffer at all? for the diet to be successful in burning fat, will you still be able to lift as heavy as when you're on a bulk? will your gym routine stay exactly the same? same weights, reps, sets? same exercises and same range of movements?

i am of the opinion that if there is sufficient caloric deficit to burn fat, then training will definitely suffer, at least a little. i don't think i'll be able to lift as heavy, and give as much intensity in the training as i can when i am on a bulk with surplus calories. if i were to eat just enough to maintain all my strength, then i'm probably at maintenance, and not cutting fats to any meaningful degree. true?

When I am doing a cut my priority no matter what kind of cut I am doing is to maintain my muscle tissue, this is no1 and you should never forget it. It takes so much hard work, dedication and pain to build new tissue you should never just waste it away with some of the diets I see pushed around here. I see so many build and increase is size then do a cut to only lose every bit of muscle tissue they built plus more. I am not one of those guys who reads a diet book and then starts spreading the word thinking one kind suits all and I also don't fall into the skin and bone diet guys who are wonderful at losing your bf along side a boat load of muscle tissue.


When I start dieting the first thing I do is clean my diet up and make sure I am eating at maintenance and not a deficit. I will slowly increase the cardio to make the calorie deficit so my body will use fat as fuel. Again my main PRIORITY is to maintain my muscle tissue so what built the muscle in the first place will keep the muscle so nothing changes with my training am still training HIT and aiming to build more muscle or at least maintain it. Remember one of the best things you can do to cut body fat is to increase muscle mass because your metabolism will increase and in turn burn more bf, so never change your training and never restrict your cals so much your body will tap into its muscle mass for fuel. Its a slow process and you have to find out how to manipulate fat as fuel while maintaining your muscle mass.


After a few weeks your body gets efficient at what ever you throw at it and the fat burning process will slow down, my varcio is done fasted during the morning, on none training days or after my workout. Cardio for me is similar to my training its done in short intense bursts and not for long extended times were you will have a greater chance of your body tapping into your tissue for fuel. Once my body adjusts to the cardio I will start a slow carb cycling approach worked off my maintenance cals so the only adjustment will be on the carbs but again its done slowly. I will begin at 3 days low one reefed and watch how my body reacts, my training stays the same because remember what built your mass will keep your mass. If my body reacts well I will extend the low carb days to 4 days and watch how things develop. At all times I am still training like a god and eating big but manipulating my carbs so my body taps into my fat cells for fuel. I will never restrict cals to much you need food while dieting otherwise you will lose loads of bf along side loads of your hard earned muscle tissue, just like you see around certain parts of this forum skinny arse guys without any muscle restricting cals so much the body as no other alternative but to go into starvation mode and attack muscle tissue as fuel, this is the worse thing you can do. Now if your not going into a comp and its just about losing some bf do it slowly by carb cycling and watch how your body reacts, sometimes you may need more refeeds and some weeks your body will want to have more low carb days.


Ever4yone is different thatsd why when giving dieting advice it takes a hell of a lot of information to give them the ideal diet, there isn't one approach what suits all its a constant changes environment what you need to adjust to to keep your muscle tissue and cut body fat. I'll try and explain a bit more on how I manipulate my intake to use fat as fuel.I do this by carb cycling because this for me is the best approach at saving my hard earned tissue and my primary objectives are muscle maintenance and energy deficits both are priority if you want to stop wasting any of that hard earned muscle tissue away. Now when I bulk I bulk and like ive said before it can be a 24/7 approach, i'm very old shcool with this approach and I dont keep ripped or low bf year round I bulk and build size and mass from serious
intesne training coupled with some extreme eating habits. Now I know everyone is different and I am not preaching here at all, I am just giving you some
insight into how I do things. I bulk and then slowly cut the bf away so I maintain as much tissue as possible, thats vital in my eyes. When I use to do consulations for members/clients they all wouldnt follow one way of bulking and cutting, I would work it off how they react and respond and it was an individual work sheet they would follow to suit their body type but I would use a lot of my own personal methods on how I keep low bf while maintaining muscle tissue, thats the key here building and saving that precious tissue while taking the fat off.


Carbs are needed to release insulin to help grow, maintain and repair muscles so I will hit my daily carb requirements but alter the intake of them to confused my body constantly. I will saturate my glycogen stores for a few days usually on training days this will mean I will eat a surplus over my requirements to push my insulin levels even more which helps to drive the body into a stronger anabolic state, often I will consume all these carbs morning up to mid afternoon then drop them
off. I will then continue with moderate carb approach for a few days ( nothing is set in stone with how many days, I go off how I feel and look) which will allow me to pull back on my glycogen stores which inturn will help keep my body fat from rising. Once my G stores have pulled back I will increase again to bring in the drive needed to maintain the tissue and drive my workouts. If I need to drop carbs lower for further few days I will but usually I will make the energy deficit by using cardio differently on high, mod and low carbs days so the bodyfat is used for fuel. I will never ever restrict my calories for too long because this is when tissue is wasted and every lb I build I want to keep so slowly carb cycling and using cardio to do the majority of the "engery out" does hold and maintain tissue better than going on these hard restricting diets, my tissue is to valuable to waste once its been built so my cardio is short and intense and my cals are more or less high end to attack the bf by manipulating the intake via carb cycling, times of day they are induced and also using cardio to make the energy deficit.


If I am starting to look softer then I will shorten my higher carbs days and lengthen my mod/low carb days and I will also increase my cardio further to increase the energy out. I am very much in tune with my body so I know by monitoring how I look and feel I know exactly if I should attack the carb approach or the
cardio approach. Remember one of the best ways to burn bf and keep it off over the long periods of time is to increase your muscle mass via an intense weight training program coupled with a nutrition plan that inhibits fat storage because this is the best way to increase your basal metabolism which will produce a leaner muscular body what will drive fat loss and muscle repair and muscle maintenance. So keep this in the back of your mind when you are planning an assault on your bf because this will help you understand whats important to achieving your goals.


Once you add slabs of muscle tissue to your body ( which don't get me wrong is hard work and takes a heart of a lion) coupled with the right meal plan the demand for glycogen increases with the increase of muscle mass and training loads so the insulin receptors on your muscle tissue become upgraded which will results in glucose being more readily deposited into the muscles instead of fat cells. So if you confuse the body via carb cycling or other methods ive mentioned above to trick your body into burning further fat without setting off starvation mode and muscles wastage process you will maintain tissue while burning bf. I know I am starting to waffle on and on here and i am sorry for this but if you get a better understanding on how precious muscles tissue is and how much food/calories are needed even when dieting and cutting you can attack it better and try and keep as much muscle tissue as possible. If you ever watch the pro's cutting you will see them eat loads because they do the exact things ive just describe, don't follow these skinny arse diet pricks who are skin and bone they will never be big and ripped because they just follow whats written in books, your body evolves so you need to work with it and change things as your body adapts and at all times try to feed your workouts so you can carry on training like you do, so when your having your carbs fit them into your pre workout meal so you have the best chance at having a good workout so you maintain your tissue, its all about manipulation and working with your body........I'm starting to waffle again sorry

[mockery]

i just got hard reading that

[almostgone]

It's a very good explanation of a proven approach to get the best of both worlds....fat loss and muscle retention/growth. I'm saving it for my notebook. Thanks, Marcus!

[Sgt. Hartman]

Got legs in a couple hours, just messing around on here and watching youtube videos to get ready.

Not sure if I'm looking forward to it or dreading it but i have that fight or flight feeling in the pit of my stomach. I think I'll fight.

[Igifuno]

Got legs in a couple hours, just messing around on here and watching youtube videos to get ready. Not sure if I'm looking forward to it or dreading it but i have that fight or flight feeling in the pit of my stomach. I think I'll fight.

Nice choice. Go wreck those wheels sarge.

[kelkel]

when people make the move from light heavyweight to heavyweight before they added the in between 212lbs HW division what can you do to deal with the stress of the added mass your body is not use to carrying. tying my shoes makes me sweat and winds me. Does it get better?

How's your BP?
Getting larger isn't always healthy, as you know. Hell, most top ten pro's really aren't close to healthy.
Cardio will help but it's still just an adjustment you have to get used to. Priorities, right!

[Hazard]

http://youtu.be/41Zjh3AirjU

Watch that before ur gym session..... Report back later :-)

[kelkel]

Good stuff Haz.

[Cuz]

tryin to pull up that vid on my way to the gym but service is lacking on the phone

[Sgt. Hartman]

Best Motivation Video - Never Give Up! [HD] - YouTube

Watch that before ur gym session..... Report back later :-)

That's a good one I watch it a few times every week.

[mockery]

How's your BP?
Getting larger isn't always healthy, as you know. Hell, most top ten pro's really aren't close to healthy.
Cardio will help but it's still just an adjustment you have to get used to. Priorities, right!

actually havent had my BP checked in some time, good call.

[Giggle]

One other thing that helped me was to progressively hold the poses for longer and longer. Not only does it help to improve your mind-muscle for the pose, it will make it SO much easier at the show. Then you'll be ready for whatever the judges throw at you!

You're far enough out now to just play with it. Hit some after each workout. Learn to control the muscle. All of them, quads, calves, etc. And as you do it will become more of a passion for you. You will be amazed at how simple twists and turns can take a shitty looking pose and turn it into a great one. Start youtubing video's on posing and start with learning the basics. Learn to hold them without looking like you're going to pass out.

One example is Arnolds famous front double bi pose where he has his hips slightly twisted. That simple twist gives the illusion his waist is multiple inches smaller therefore making his upper body look even bigger. Most don't realize that. Make sense? Little things count. I could not imagine spending all the time, money and effort and overall sacrifice to compete and not going in there and showing yourself impeccably. Do it right.

[Giggle]

Looking really good Rusty! That's a lot of muscle. It's good to be able to eat more!

You're far enough out now to just play with it. Hit some after each workout. Learn to control the muscle. All of them, quads, calves, etc. And as you do it will become more of a passion for you. You will be amazed at how simple twists and turns can take a shitty looking pose and turn it into a great one. Start youtubing video's on posing and start with learning the basics. Learn to hold them without looking like you're going to pass out.

One example is Arnolds famous front double bi pose where he has his hips slightly twisted. That simple twist gives the illusion his waist is multiple inches smaller therefore making his upper body look even bigger. Most don't realize that. Make sense? Little things count. I could not imagine spending all the time, money and effort and overall sacrifice to compete and not going in there and showing yourself impeccably. Do it right.

Eating more than ever for the past few months. Finally got over 180#(I know. Big deal). I was afraid I'd get fat if I ate more. 30% more cals and everything's getting bigger except my stomach. Go figure...

[Giggle]

I had a really good week and wanted to report in. Getting ready for a powerlifting meet at the end of January - so lifting heavy and still hoping to add a little muscle at the same time. It's working!
Deadlifted on Monday and got up to 275 - a new max for the year
Bench yesterday and got 155!
Squats tonight and top was 220.
Much better

[Cuz]

I had a really good week and wanted to report in. Getting ready for a powerlifting meet at the end of January - so lifting heavy and still hoping to add a little muscle at the same time. It's working!
Deadlifted on Monday and got up to 275 - a new max for the year
Bench yesterday and got 155!
Squats tonight and top was 220.
Much better

wow, very impressive. I know several men that cant do that lol

[Rusty11]

I had a really good week and wanted to report in. Getting ready for a powerlifting meet at the end of January - so lifting heavy and still hoping to add a little muscle at the same time. It's working!
Deadlifted on Monday and got up to 275 - a new max for the year
Bench yesterday and got 155!
Squats tonight and top was 220.
Much better

Very strong. Like Chad said, a lot of males can't do that. Imoressive. Good luck preparing for your meet. Is this your first?

[Igifuno]

I had a really good week and wanted to report in. Getting ready for a powerlifting meet at the end of January - so lifting heavy and still hoping to add a little muscle at the same time. It's working! Deadlifted on Monday and got up to 275 - a new max for the year Bench yesterday and got 155! Squats tonight and top was 220. Much better

Congrats on the personal best Giggle. You're on fire!

[Giggle]

But I only do one rep lol.
No, it's not my first meet, but the first one in a year.
At least the numbers finally went up!

Very strong. Like Chad said, a lot of males can't do that. Imoressive. Good luck preparing for your meet. Is this your first?

[Giggle]

Thanks Chad. It's fun
And I do get looks in the gym - so I understand when you boys say that about being noticed.

wow, very impressive. I know several men that cant do that lol

[Cuz]

Thanks Chad. It's fun
And I do get looks in the gym - so I understand when you boys say that about being noticed.

I would probably look, lol.

[kronik420]

legs

squats
3 warm up, 1 working set
308x2 264x2 220x4

hammer strength hack squats
1 working set
110x6 110x4

ham glute raise cable machine
1 working set
(not sure on the weight, but whole stack plus 5 extra plates...i think about 180ish lbs..)
180x8 180x4

standing calf raise
1 working set
300x6 300x4

was gonna do seated calf raises, but i may or may not have broken the machine....lol....legs feel jelly
thinking about going on a cut soon...idk..i don't wanna loose my strength...just got it back to where i was earlier this year...

[almostgone]

Best Motivation Video - Never Give Up! [HD] - YouTube

Watch that before ur gym session..... Report back later :-)

Nice video, Haz. I kinda got depressed @ the very beginning but when it got to the part where they had to dig deep and get with it, it got good. Thanks for sharing the link!

[Hazard]

Nice video, Haz. I kinda got depressed @ the very beginning but when it got to the part where they had to dig deep and get with it, it got good. Thanks for sharing the link!

Lol yea

I mean..... It's all true. Yah gotta fight for what u want

[Bedford]

Had a great leg work out tonight. Got hit with some bad news this afternoon so I had some good anger to burn through.


Squats - 2 feel sets & 2 working sets 8,8,6,4

Leg extensions - 1 feel set & 3 working sets. Really got a good squeeze on them tonight .

Leg curls - 1 feel & 4 working - didn't go as heavy as usual - had a pain last week but made really sure to keep my ankles loose all the way through. Felt good with the concentration & holding it for a second longer.

Presses - 1 feel set & 3 working - hit a personal best tonight.

Calve raises - 2 working sets.

[Back In Black]

Legs for me too today. Back is still bothering me and it's my only workout of the week.

Horizontal leg press 'breathing' style reps
2 sets of 20 reps

Lex extensions
1 straight set 10 reps
1 double drop set 5, 2, 2

Lying leg curl
1 straight set 9 reps
1 triple drop set 5,2,2,1

Couldn't do my Romanian deadlifts due to back

Smith Machine standing calf raise
1 straight set 10 reps
1 triple drop set 5,2,2,1

Might not seem a lot but I will be in pain the next 2 day. Lovely.

[AD]

Might not seem a lot but I will be in pain the next 2 day. Lovely.

*like*

[kelkel]

Had a great leg work out tonight. Got hit with some bad news this afternoon so I had some good anger to burn through.


Squats - 2 feel sets & 2 working sets 8,8,6,4

Leg extensions - 1 feel set & 3 working sets. Really got a good squeeze on them tonight .

Leg curls - 1 feel & 4 working - didn't go as heavy as usual - had a pain last week but made really sure to keep my ankles loose all the way through. Felt good with the concentration & holding it for a second longer.

Presses - 1 feel set & 3 working - hit a personal best tonight.

Calve raises - 2 working sets.

Bedford work on getting your working sets down to one set if you can with RP's and drops, etc. Up that intensity and kill it.

[kelkel]

I had a really good week and wanted to report in. Getting ready for a powerlifting meet at the end of January - so lifting heavy and still hoping to add a little muscle at the same time. It's working!
Deadlifted on Monday and got up to 275 - a new max for the year
Bench yesterday and got 155!
Squats tonight and top was 220.
Much better

Nice work G! Won't be long and you'll crack that 300 lb barrier on DL's!

[thunderthor70]

we usually take friday off from the gym but I got off early because of an ice storm and the wife is getting off work at 1:30 so going in to destroy bi's and tri's. she'll probably make me do 15 or 20 mins on the stairmill also

[Igifuno]

we usually take friday off from the gym but I got off early because of an ice storm and the wife is getting off work at 1:30 so going in to destroy bi's and tri's. she'll probably make me do 15 or 20 mins on the stairmill also

Sounds like she's taking good care of you buddy.