**Marcus's HIT Dungeon**

[-KJ-]

I just started to look into HIT again (researched awhile ago) and one of the splits I've come across and modified a little was a 3-day Upper Body Push/Pull and Legs. Looks like this: Day 1 - (Pull) - Chest, Shoulders, Tris Day 2 - Lower body Day 3 - (Push) - Back, Bis

Cheers Dante. Once I'm home later I'll research it myself also..

I like that split, the main thing for me is to still get the same stimulation with reduces sets/exercises per muscle group.

I'm cutting right now so maintaining is my main focus rather than building but I still want to train intense, balls to the wall style.

But your split makes sense. Are you doing a 3day split or just what you came across?

[-KJ-]

KJ a three day split is absolutely feasible with respect to accomplishing your goals. Years ago, when I had much less time on my hands, I made a sh*t ton of progress off of a three day split, and I know plenty of people who done the same from three days a week. HIT can certainly still be implemented, Ive found that hit routines get me in and out of the gym much faster anyway.

Cheers igi, yeah I'm just looking into the best way to split it up but Dante gave me a good split which I mite try out.

Exercise selection will be a big thing aswel when I'm pairing shoulders with chest but I'll switch it up every other workout to hit them at different angles and see where that takes me.

[Igifuno]

Right, take the ideas and adjust/customize to your body.

[-KJ-]

Right, take the ideas and adjust/customize to your body.

Cheers bro ideally I'd like to stay at a 4 day but this is what has to work for the next while and I'll make it work. Keeping cardio up and nutrition on point hopefully

[Igifuno]

I know you've already put a lot of hard work in. It will be a challenge I think you're up for

[-KJ-]

I know you've already put a lot of hard work in. It will be a challenge I think you're up for

I'll put it into okay tomorrow with chest, shoulders and triceps and see how I get on. Triceps shouldn't need much work to go to failure after chest and shoulders.

[marcus300]

Well..... Last night I chased a guy in the snow. Tore a ligament in my knee. I'm almost 100% positive...... I can't even bend it without pain.

No Insurance either so I'm going to have to figure something out. This job should but probably won't cover it.

ahhh man that's bad news, let us know how things work out

[Cuz]

Been away awhile. Worked killed me last two weeks so no real gains. Gona hit the gym today. Should be interesting since I'm fresh.

[marcus300]

Cheers Dante. Once I'm home later I'll research it myself also..

I like that split, the main thing for me is to still get the same stimulation with reduces sets/exercises per muscle group.

I'm cutting right now so maintaining is my main focus rather than building but I still want to train intense, balls to the wall style. But your split makes sense. Are you doing a 3day split or just what you came across?

If you have to do a 3 day split just take out all isolation movements and stick with the compounds ones and increase the intensity, you should be able to handle two major muscle groups if you do that but make sure you still stimulate those deep fibers.

[Black]

If you have to do a 3 day split just take out all isolation movements and stick with the compounds ones and increase the intensity, you should be able to handle two major muscle groups if you do that but make sure you still stimulate those deep fibers.

To build of off Marcus about using compound movements, here is an example.

Push (Chest, Shoulders & Triceps)

Bench Press, Chest Press or Dip
Standing Press or Shoulder Press
Flys
Lateral Raise
Triceps Extension

Pull (Back & Biceps)

Chin Up or Pulldows
Rows
Pullover
Shrug
Barbell Curl

Legs & Abs

Barbell Squat or Leg Press
Stiff-Legged or Leg Curl
Leg Extension
Calf Raise
Deadlift (rack deads or full in place of SLD)

[-KJ-]

If you have to do a 3 day split just take out all isolation movements and stick with the compounds ones and increase the intensity, you should be able to handle two major muscle groups if you do that but make sure you still stimulate those deep fibers.

I will still incorporate drops and rest pause as these can be done without a spotter. Some exercises I use negatives but getting the weight up with a little throwing the weight. Thanks pal

[-KJ-]

To build of off Marcus about using compound movements, here is an example. Push (Chest, Shoulders & Triceps) Bench Press, Chest Press or Dip Standing Press or Shoulder Press Flys Lateral Raise Triceps Extension Pull (Back & Biceps) Chin Up or Pulldows Rows Pullover Shrug Barbell Curl Legs & Abs Barbell Squat or Leg Press Stiff-Legged or Leg Curl Leg Extension Calf Raise Deadlift (rack deads or full in place of SLD)

Thanks Dante, I'll try out chest, shoulders and tris "push" tomorrow.
Maybe 3 exercises cheat, 3 shoulders and 2 triceps (less sets)
I will add trap work to back day maybe.

[marcus300]

I will still incorporate drops and rest pause as these can be done without a spotter. Some exercises I use negatives but getting the weight up with a little throwing the weight. Thanks pal

Monitor your progress for around 8 weeks and see how you get on. If your progress changes for the worse just go back to one major and minor and take longer time to repair.

[-KJ-]

Monitor your progress for around 8 weeks and see how you get on. If your progress changes for the worse just go back to one major and minor and take longer time to repair.

So 4 day split over 8 days?
Example:
Monday - delts and triceps
Wednesday - back
Friday - legs
Monday - chest and biceps
And so on.....

[marcus300]

So 4 day split over 8 days?
Example:
Monday - delts and triceps
Wednesday - back
Friday - legs
Monday - chest and biceps
And so on.....

Yes that's right.

[Black]

Thanks Dante, I'll try out chest, shoulders and tris "push" tomorrow.
Maybe 3 exercises cheat, 3 shoulders and 2 triceps (less sets)
I will add trap work to back day maybe.

No problem. I'm going to be starting a split similar to this soon because I need more rest days myself.

As the years go by I seem to be doing fewer and fewer workouts a week. Years and years ago, I could train 6 days a week, then I shorten it to 5. Then I always felt overworked, so I dropped it to 4. Now, when I workout 4x a week, two of the workouts are back to back days (to fit it in a week). After those two days in a row, I will sometimes develop cold symptoms. Wake up with a sore throat, congested, beat up feeling, etc. One day of rest and then I'm usually good. Lately, I need two days of rest cause I'm not recovering from them. So now, I'm gonna drop it to 3x a week or an EOD routine and always allow a day of rest in between.

At first I wondered if something medically was going on. Am I seriously sick? Is it me getting older? Is my TRT not as effective? Obviously I can't make anyone feel my workout intensity. Instead, I can only tell you about the aftermath. That next day, I can't do anything. I go to work or work from home, however its only about 4 hours (quota based pay). After that, I'm out. I always take a couple hour naps and get up to eat. If there's something I need to do, I do it. Other than that, I rest. But I feel broken. My body feels trashed. I haven't started feeling all these thing until the last year of my training. Blood work shows nothing, I'm super healthy.

I used to think, how could someone grow on so few sets or so few workouts. Now I know. Intensity.

[-KJ-]

No problem. I'm going to be starting a split similar to this soon because I need more rest days myself. As the years go by I seem to be doing fewer and fewer workouts a week. Years and years ago, I could train 6 days a week, then I shorten it to 5. Then I always felt overworked, so I dropped it to 4. Now, when I workout 4x a week, two of the workouts are back to back days (to fit it in a week). After those two days in a row, I will sometimes develop cold symptoms. Wake up with a sore throat, congested, beat up feeling, etc. One day of rest and then I'm usually good. Lately, I need two days of rest cause I'm not recovering from them. So now, I'm gonna drop it to 3x a week or an EOD routine and always allow a day of rest in between. At first I wondered if something medically was going on. Am I seriously sick? Is it me getting older? Is my TRT not as effective? Obviously I can't make anyone feel my workout intensity. Instead, I can only tell you about the aftermath. That next day, I can't do anything. I go to work or work from home, however its only about 4 hours (quota based pay). After that, I'm out. I always take a couple hour naps and get up to eat. If there's something I need to do, I do it. Other than that, I rest. But I feel broken. My body feels trashed. I haven't started feeling all these thing until the last year of my training. Blood work shows nothing, I'm super healthy. I used to think, how could someone grow on so few sets or so few workouts. Now I know. Intensity.

Nice post there Dante... Thanks again.

[-KJ-]

Yes that's right.

cheers Marcus! I'll see how I get on with the 3 way for a few weeks!

[almostgone]

Leg press
2 w/u
Work 4-rp-4-rp-3

Hack Squat
2w/u
Work-5-rp-3-rp-2

Power thrust (bumped this weight up)
2 w/u
Work-4-rp-2-rp-2

Calves ( quick positive, 3 count negative)
2w/u
Work 1-7-rp-3
Drop weight
Work 2-6

Walking b'bell lunges- 1x 10

Legs feel like they are made of noodles, but it's a good thing. Still carrying around this stupid inner ear infection, but getting better.

[kelkel]

No problem. I'm going to be starting a split similar to this soon because I need more rest days myself.

As the years go by I seem to be doing fewer and fewer workouts a week. Years and years ago, I could train 6 days a week, then I shorten it to 5. Then I always felt overworked, so I dropped it to 4. Now, when I workout 4x a week, two of the workouts are back to back days (to fit it in a week). After those two days in a row, I will sometimes develop cold symptoms. Wake up with a sore throat, congested, beat up feeling, etc. One day of rest and then I'm usually good. Lately, I need two days of rest cause I'm not recovering from them. So now, I'm gonna drop it to 3x a week or an EOD routine and always allow a day of rest in between.

At first I wondered if something medically was going on. Am I seriously sick? Is it me getting older? Is my TRT not as effective? Obviously I can't make anyone feel my workout intensity. Instead, I can only tell you about the aftermath. That next day, I can't do anything. I go to work or work from home, however its only about 4 hours (quota based pay). After that, I'm out. I always take a couple hour naps and get up to eat. If there's something I need to do, I do it. Other than that, I rest. But I feel broken. My body feels trashed. I haven't started feeling all these thing until the last year of my training. Blood work shows nothing, I'm super healthy.

I used to think, how could someone grow on so few sets or so few workouts. Now I know. Intensity.

You shouldn't be feeling that way.

[Black]

You shouldn't be feeling that way.

That's exactly what I thought. It has been worrying me, but I'm not sure what to look for outside of blood work. Any ideas?

[kelkel]

Ever check your iron levels?
Adrenal fatigue?

[Black]

Ever check your iron levels?
Adrenal fatigue?

How is adrenal fatigue tested? Does iron show up on standard comp/CBC tests? If no, then I haven't. I'll have to look into those.

[kelkel]

Saliva Testing for Adrenal Hormones

Nope, iron isn't on CBC or CMP's. Simply request a full iron panel including Ferritin. Low iron causes anemia / fatigue.
Also look into your thyroid. If you're only pulling TSH that is not near enough. TSH is a weak indicator of thyroid function.

[RipOwens]

Well..... Last night I chased a guy in the snow. Tore a ligament in my knee. I'm almost 100% positive...... I can't even bend it without pain.

No Insurance either so I'm going to have to figure something out. This job should but probably won't cover it.

Sorry to hear this Haz!....best wishes

[almostgone]

You'd think......

They're not telling me anything. They made no mention of it. They're cheap and I'm afraid to push it and get fired a month or two later. It's how they work

They're probably hoping you'll let it go. I would get it documented ASAP if you feel it's a serious injury, Haz. If they pay you in cash, more than likely they aren't paying into unemployment, workers comp, etc. But from my understanding they are still responsible for paying into those. They may try to say they don't withhold taxes if they pay cash, but still,from my understanding (and perhaps I'm mistaken) they still are required to pay into workers comp on your behalf.
Perhaps make an inquiry with someone via phone with your local workers comp office...anonymously of course, and ask them a "hypothetical" question.
Hope the knee heals quickly and everything works out the way it should!

[marcus300]

Leg press
2 w/u
Work 4-rp-4-rp-3

Hack Squat
2w/u
Work-5-rp-3-rp-2

Power thrust (bumped this weight up)
2 w/u
Work-4-rp-2-rp-2

Calves ( quick positive, 3 count negative)
2w/u
Work 1-7-rp-3
Drop weight
Work 2-6

Walking b'bell lunges- 1x 10

Legs feel like they are made of noodles, but it's a good thing. Still carrying around this stupid inner ear infection, but getting better.

Looking good and sounds very intense

[marcus300]

Going training shoulders soon erggggggggggggggggggg

[marcus300]

Just trained shoulders and on the way home I stopped and had my car washed by this new company what's just opened. When they opened my car door to clean inside the door apertures he said "holy fuking hell look at the size of you" I just finished training and only had my T-shirt on. He shouted 3 of his mates over and they were all stirring inside the car at me lmfao, I felt like a king

Pre exhaust shoulders this morning

Seated machine side laterals
3 warm up sets
1 working set with triple drop set

smith machine shoulder press
2 feel sets
1 working set with triple drop set

Reat delt machine
2 feel sets
2 working sets to failure

BB shrugs
2 feel sets
1 working set with triple dropset

Abs


I am getting extremely strong, weights are increasing even with pre exhaust and the my weight is slowly going up daily. I've increase my cals and fitted in another meal felt a bit bloated in the stomach for 2 weeks but ive overcome this now and things have settled down. Looking very full, solid and thick at the moment the bf has increased slightly but nothing to worry about but with the added strength increases I can tell I am stimulating muscle tissue. My only concern is my shoulder it hurts and if this carries on for another 8 weeks I will go and see my doc for treatment.

[Hazard]

They're probably hoping you'll let it go. I would get it documented ASAP if you feel it's a serious injury, Haz. If they pay you in cash, more than likely they aren't paying into unemployment, workers comp, etc. But from my understanding they are still responsible for paying into those. They may try to say they don't withhold taxes if they pay cash, but still,from my understanding (and perhaps I'm mistaken) they still are required to pay into workers comp on your behalf.
Perhaps make an inquiry with someone via phone with your local workers comp office...anonymously of course, and ask them a "hypothetical" question.
Hope the knee heals quickly and everything works out the way it should!

They're one of the largest companies in the nation for what they offer. They definitely pay into it but they're very shady. They've had the dept of labor called on them twice already. They were caught lying to the investigator also.

What I'm finding out is that they work their employees to death. They squeeze every cent out of them and then let em go. It sucks seeing it once u have the job but it is what it is.

I'm going to say something today and see what happens.

[Black]

Saliva Testing for Adrenal Hormones

Nope, iron isn't on CBC or CMP's. Simply request a full iron panel including Ferritin. Low iron causes anemia / fatigue.
Also look into your thyroid. If you're only pulling TSH that is not near enough. TSH is a weak indicator of thyroid function.

Thanks brother, I appreciate the direction. I'm on it.

[kelkel]

Thanks brother, I appreciate the direction. I'm on it.

Keep in mind even simple things you would not expect can cause iron issues. If you take Prilosec or a generic it can even impact iron levels.

[kelkel]

Just trained shoulders and on the way home I stopped and had my car washed by this new company what's just opened. When they opened my car door to clean inside the door apertures he said "holy fuking hell look at the size of you" I just finished training and only had my T-shirt on. He shouted 3 of his mates over and they were all stirring inside the car at me lmfao, I felt like a king

.

That's cool stuff.

[marcus300]

Going for a follow up at my urologist tonight. Hopefully everything is ok

[RaginCajun]

Kel, thanks for the DMSO idea as I think my elbows feel better from just one treatment! Could be placebo but my tendons actually feel looser.

Haz, sorry to here about your knee, hope you can get that worked out

Marcus, I bet your head is as big as your bicep after what them blokes said! Haha! Hope everything comes out ok with the urologist

[Black]

Saliva Testing for Adrenal Hormones

Nope, iron isn't on CBC or CMP's. Simply request a full iron panel including Ferritin. Low iron causes anemia / fatigue.
Also look into your thyroid. If you're only pulling TSH that is not near enough. TSH is a weak indicator of thyroid function.

Couple quick questions. Is cortisol testing by saliva or blood more accurate (I think I remember hearing saliva because it's throughout the day).

For thyroid, I normally get TSH, T4, T3 Uptake, and Free Thyroxine Index checked. Is there a more in depth test that is needed?

[marcus300]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

[kelkel]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

Great news. Seriously a big relief for you. Happy for ya!

[kelkel]

Couple quick questions. Is cortisol testing by saliva or blood more accurate (I think I remember hearing saliva because it's throughout the day).

Yes.

For thyroid, I normally get TSH, T4, T3 Uptake, and Free Thyroxine Index checked. Is there a more in depth test that is needed?

At a minimum TSH, FT3, FT4, RT3 and Antibodies. Anything else is a bonus.

[clarky.]

Been discharged from the Urologist everything is sweet now

My PSA is now 0.89

Thats good big man