**Marcus's HIT Dungeon**

[clarky.]

No one could of trained with me today, I would of killed them I'm that confident

shoulders

warm up stretches RC

side db laterals single ones
3 warm up sets, got a good burn right on the side head
2 working sets with triple drop set right down to halves and quarters, working one side at a time was extremely productive for me today

seat shoulder press smith machine
2 feel sets
loaded serious weight and completed 2 working sets to complete failure plus 2 drops to failure right down to halves

single db up right row, focusing on the side delt
3 working sets to failure - this fuked me right up, couldn't hold my arms up aching like a bitch

bb shrugs
2 feel sets
2 working sets with 4 drops sets, holding the bar and stretching my traps out, slight pull on my back doing these but manage to complete them

seated bentover db rear laterals
3 working sets- killed me

I was buzzing doing this and I was growing with every set I did, I explode in the gym and my T shirt was stretching to the max all over. Everyone in the gym was looking at me train and commenting on my size, no gear all clean just food and loads of it. I look like I am on a serious cycle weigh myself and I was at 259lbs, bit out of breath at this weight but fuk me I am big at the moment, I even look bigger when I was 270lbs.

I am on one at the moment, no one cant train with me I am that confident. I am an animal I live and breath this sport, I eat like an animal and train like a god. That's my mind set going into the gym. Fuk all these power lifting cvnts in my gym they are fuking useless, lifting big weights screaming lol I fuking rep with their one rep max's hahaha dickhead, I am a god in my mind and no one can stop the way I feel at the moment. Everything is going well with food intake, training and life in general.

Bring anything one I am here waiting

lets here you guys are you with me, lets rick and rip the arse out of our muscles and lets do some serious over load so our bodies have no alternative but to explode.

We are walking giants of the world, lets turn heads

yeeeeeesssssssssssssssssssssssssssssssssssssssssss sssss

What a session big man you BIG mad fvcker

[DCI]

Started tonight with yates style rows 2 feeler sets into heavy set felt great.

T bar rows back was on fire heavy set then dd into forced reps epic.

From the floor deadlifting started to reincorperate this into my work out as a change and I knew there was a reason why I didn't do these I tweaked my lower back at the base ffs first injury in a very long long time going to have to strech out etc hopefully will repair itself soon.

Was so pissed off I just fvckin left the gym wrecked my head

[almostgone]

I hate it. More machines but really the only stuff I use (that I don't have at home) is leg press and hammer strength. The inconvenience of having to go up there and deal with other people has kept me out of the gym more then being in it.

I'm learning to deal with it, just not happy about it

I hear ya. Maybe Santa will bring you a leg press for Christmas.

[almostgone]

Started tonight with yates style rows 2 feeler sets into heavy set felt great.

T bar rows back was on fire heavy set then dd into forced reps epic.

From the floor deadlifting started to reincorperate this into my work out as a change and I knew there was a reason why I didn't do these I tweaked my lower back at the base ffs first injury in a very long long time going to have to strech out etc hopefully will repair itself soon.

Was so pissed off I just fvckin left the gym wrecked my head

Hope it stretches out for you, DCI. Try having the wife/GF roll it with a baseball or a rolling pin if it doesn't stretch out for you. I thought I was G2G from my last back session, but I've got a slight spasm/ knotted muscle on the side opposite the one that was giving me some many issues.
It isn't nearly as bad as before, but next back session I think I'm going to hit deads via Clarky's method of a slightly lower weight and increased volume. (at least until I feel an improvement/am confident the area is back up to snuff).

[DCI]

Yeh it just annoyed me a lot that I haven't hurt myself in ages tbh I was pushing it with weight so it's my own fauly. It's killing me now but once I keep moving etc it should be ok in time

[clarky.]

Started tonight with yates style rows 2 feeler sets into heavy set felt great.

T bar rows back was on fire heavy set then dd into forced reps epic.

From the floor deadlifting started to reincorperate this into my work out as a change and I knew there was a reason why I didn't do these I tweaked my lower back at the base ffs first injury in a very long long time going to have to strech out etc hopefully will repair itself soon.

Was so pissed off I just fvckin left the gym wrecked my head

Hope it's not too bad mate.

[clarky.]

Ok guys did bi's today and it was fvcking class stretching and cable curls to get them warmed up.

Seated db curls 2working drop 2 working 1 drop ***weight up***

Incline db curls 2 working 1 drop

Hanging cc 1 working 1 drop

Cable curls 1 working DD


Guys it was great i've not been to the gym in 2 days so i was raring to get going. I started my curls and it was not bad so i said fvck it lets try one up and bang so happy .
Any way so this hanging cc i did for a change i had the bench at the same angle as kel said to do the rear delts at i was using ez bar chest hanging of the top arms straight and curling up to the face as far as pos and holding it's ok but i like the db better just thought i would say lol.

[DCI]

Hope it's not too bad mate.

Cheers clarky I'll be taking a few days off should be ok in one to two weeks my job doesn't help that I do 5/6 hrs driving a day

[kelkel]

Another great leg workout today. Don't know what it is lately but they are superb. Gotta be growing. I have something to admit though.....drum roll......I picked up a used stationary bike the other day. Now, don't think I'm doing cardio I just always wanted it to warm up my knees for a few minutes. And it felt good. Buddy of mine got it for me. It has all the programs on it which I'll never use and it cost me a whole $3.00. Yes, 3 dollars. Long story.....

Anyway, started with:

Stationary bike: 5 minutes (may burn a calorie if I stay any longer)
Extensions: Two heavy, 15 reps or so
Vertical's: Two as heavy as I can go and still rack it. About 8-10 reps. Still love this vertical unit.
Squats: Was thinking about skipping them today but that didn't happen. One heavy for 15 reps. Screaming on the last few.
Seated curls: Two heavy
Stiff Leg deads: Two sets, 10-12 reps or so
Usual calf crap........blah blah....

Just can't put a finger on it. Squats are just great lately and making progress. Can't wait till next cycle. BW in another 10 days or so then a couple doc appts. Then time to crank things up. May go to a contest this weekend as well. Haven't been in a while and want to check out how the old guys (masters) look.....

[Roger11]

sitting at 103.2kg this morning. Almost 10kg down in a month. No muscle loss that i can see, leaner in the midsection and face, but hoping to be at least 95kg for my holiday. Just under 3 weeks to go!. Adding in clen sometime next week for the last 2 weeks, as i usually run it no longer than 2 weeks as from my research it should be run 2 on 2 off, so suits me just fine

[almostgone]

Another great leg workout today. Don't know what it is lately but they are superb. Gotta be growing. I have something to admit though.....drum roll......I picked up a used stationary bike the other day. Now, don't think I'm doing cardio I just always wanted it to warm up my knees for a few minutes. And it felt good. Buddy of mine got it for me. It has all the programs on it which I'll never use and it cost me a whole $3.00. Yes, 3 dollars. Long story.....

Anyway, started with:

Stationary bike: 5 minutes (may burn a calorie if I stay any longer)
Extensions: Two heavy, 15 reps or so
Vertical's: Two as heavy as I can go and still rack it. About 8-10 reps. Still love this vertical unit.
Squats: Was thinking about skipping them today but that didn't happen. One heavy for 15 reps. Screaming on the last few.
Seated curls: Two heavy
Stiff Leg deads: Two sets, 10-12 reps or so
Usual calf crap........blah blah....

Just can't put a finger on it. Squats are just great lately and making progress. Can't wait till next cycle. BW in another 10 days or so then a couple doc appts. Then time to crank things up. May go to a contest this weekend as well. Haven't been in a while and want to check out how the old guys (masters) look.....

Wow... blasphemy. Sounds like you found one hell of a good deal! That's always satisfying.
As usual, I'm in awe/inspired your lifting sessions....things always seem to go/flow smoother for me this time of year.

[almostgone]

Spent this afternoon/early evening stretching and the wife worked my lower back over with the baseball. The small knot of muscle has relaxed and is just barely sore. Back to lifting today.

[marcus300]

Back

wide grip pulldowns
straight bar low pulley
BB bent over rows
deads
hammer strength underhand close grip pulls downs

All done to failure with straight sets, a lot of stretching and half reps at failure

Feels good but I feel really heavy at the moment think its because ive took a step back from cardio

[marcus300]

Been busy at work so had two days off from the gym. Feeling ready to rock with weight and take myself to those extremes what just turn me on

My diet is going still eating a lot and mostly everything I can get my hands on, no serious issues to worry about but will be pulling back on the food soon otherwise I will start to get heavy again lol.

Shoulder still bad, lower back still bad but that's good for me just two complaints.

[kelkel]

Shoulder still bad, lower back still bad but that's good for me just two complaints.

An optimist! My shoulder still hurts as well. Especially after chest day. Considering a cortisone shot.....

[Roger11]

why do i constantly keep waking up with flu like symptoms? Stopped the tren e and mast e and swithced to tren ace and just 250mg of test with 100mcg t3?

i made a thread in the q/a but this is shitting me!

[almostgone]

Lift had a little different feel today, but I believe it was productive. A tad weaker than last chest session, but I think part of it is because I changed the angle of my bench for incline pressing. I found I was able to elevate the back just a tad more.. almost to the point where the bar in the Smythe machine would be clipping my chin. Believe I'll work w/ it @ that angle for a while.

Lower body stretching as usual....trying to keep the back, hips, and hams loose/get a little more flexibility. Also, did some shoulder rolls and RC exercises.

Incline flyes-2 w/u, Work-3.5,drop,4,drop,2.5-1.5 .Going fairly slow and smooth. Kind of keeping the brakes on on the way down to a decent stretch and then about a 4 count up.
Smythe Incline press-2 w/u, Work-1.5,drop and fail, drop, 3.5,drop,3-1.5.
Flat flyes-2 w/u, Work-4,drop,3.5,drop,2-2. Last rep was a little sloppy, but nice and slow.
Smythe flat bench-1 w/u, Work-3.5-drop,3-3
Incline d'bell press-Work-3.5,drop,4.5. Wrapped it up w/ these.

Believe the change in incline kind of zoned in on one of my many weak areas. I've got a really hot/good burn @ upper pecs.
Total time less the stretching = 50 min. This is a tad slow.for a chest day, but I tried to focus more on slow, deep reps with the flyes. I was almost finished w/ my lift when I realized the clanking of the plates/ my noisy breathing was louder than my music...which is a little unusual for me.

[Wintermaul]

Hi all! Interesting thread, took me almost a week to read through the whole thread. Very much useful info in here. Ive tried HIT before, worked well but having trouble with keeping the intensity up over time. I can workout HIT-style for a couple of weeks then suddenly my workouts last for over 1,5 hour and i take myself in just sitting there waiting for next set. Therefor ive been on more volume-training in the last year. I feel that when i train volume i can just walk around and do my sets, when ive lifted what im suppose to lift im done. With HIT it was always depending on the energy that specific day what i could lift and how many dropsets etc i would take. So my bench could vary from 6reps of 150kg to 2reps before dropping depending on the energylevel that day. Im gonna go back to HIT and try again, and try to put on some music and press through the hard workouts under 1 hour, and focus on intensity because its a really nice way of training.
Anyway, how do you guys feel about FST-7? Its a bit HIT-style but you train regular/volume first, and then go over to really finish it off with a isolation-exercise with full pump. I know its not the same as HIT, but it can relate because of the last sets get you to fully finish of the muscle. Ever tried it?

[marcus300]

Hi all! Interesting thread, took me almost a week to read through the whole thread. Very much useful info in here. Ive tried HIT before, worked well but having trouble with keeping the intensity up over time. I can workout HIT-style for a couple of weeks then suddenly my workouts last for over 1,5 hour and i take myself in just sitting there waiting for next set. Therefor ive been on more volume-training in the last year. I feel that when i train volume i can just walk around and do my sets, when ive lifted what im suppose to lift im done. With HIT it was always depending on the energy that specific day what i could lift and how many dropsets etc i would take. So my bench could vary from 6reps of 150kg to 2reps before dropping depending on the energylevel that day. Im gonna go back to HIT and try again, and try to put on some music and press through the hard workouts under 1 hour, and focus on intensity because its a really nice way of training.
Anyway, how do you guys feel about FST-7? Its a bit HIT-style but you train regular/volume first, and then go over to really finish it off with a isolation-exercise with full pump. I know its not the same as HIT, but it can relate because of the last sets get you to fully finish of the muscle. Ever tried it?

I don't think you fully understand how to attack a proper HIT style routine, it does explain in this thread how to go about doing HIT and if you cant find it I will repost it for you if you like. Your HIT workouts shouldn't be lasting 1.5 hours and there are many ways to increase intensity if your going to try HIT I would stick with it for at least 3 months and see what gains you get out of it but first you need to fully understand the how to design a proper HIT routine and know how to go to failure and beyond.

[almostgone]

....and that chest lift is kicking my arse...I'm having difficulty holding onto paper clips, much less anything that has weight to it.

[clarky.]

....and that chest lift is kicking my arse...I'm having difficulty holding onto paper clips, much less anything that has weight to it.

good stuff mate.

[marcus300]

With all the pain this world throws at you there's always been one release which helps disperses the emotional turmoil and that's the rattle of the iron when I lift to my extremes.

No matter what comes my way the feeling of lifting to my limits gives me a high like no other, in my own little world I am a giant,

Marcus

[Hazard]

With all the pain this world throws at you there's always been one release which helps disperses the emotional turmoil and that's the rattle of the iron when I lift to my extremes.

No matter what comes my way the feeling of lifting to my limits gives me a high like no other, in my own little world I am a giant,

Marcus

In everyone else's world your a giant...... Haha

Good stuff

[almostgone]

With all the pain this world throws at you there's always been one release which helps disperses the emotional turmoil and that's the rattle of the iron when I lift to my extremes.

No matter what comes my way the feeling of lifting to my limits gives me a high like no other, in my own little world I am a giant,

Marcus

Yes!!! This ^^^^….especially at the end of the lift when I'm shaky as hell, sweating, and completely spent. Just the feeling of knowing I beat the weights/pushed my limits one more time puts me feeling on top of the world.

[almostgone]

Ok guys did bi's today and it was fvcking class stretching and cable curls to get them warmed up.

Seated db curls 2working drop 2 working 1 drop ***weight up***

Incline db curls 2 working 1 drop

Hanging cc 1 working 1 drop

Cable curls 1 working DD


Guys it was great i've not been to the gym in 2 days so i was raring to get going. I started my curls and it was not bad so i said fvck it lets try one up and bang so happy .
Any way so this hanging cc i did for a change i had the bench at the same angle as kel said to do the rear delts at i was using ez bar chest hanging of the top arms straight and curling up to the face as far as pos and holding it's ok but i like the db better just thought i would say lol.

Clarky, on the d'bell curls, do you work one arm @ a time or are you hitting them @ same time?
Thanks, buddy!

[hawk14dl]

I'm ready for softball season to be over so I can lift more consistently. I feel like I've been slacking, usually only twice a week.

On another note, I stepped on a scale yesterday fully clothed (jeans, shirt and work boots) and it ran up to 198. I was rather shocked, I haven't been on the scale lately but last time I did it was like 182.

I'm figuring 7-8 lbs in clothing so I should be over 190 now. Carrying a little more fat then I'd like, but my strength is gaining incredibly. Added 30 lbs to my leg press last session and pushed 8 full reps, whereas the week before I had to split it 5/3.

Also having a hard time keeping the softball inside the park on Fridays.

I like the added weight

[APIs]

An optimist! My shoulder still hurts as well. Especially after chest day. Considering a cortisone shot.....

Ask your Doc to add Triamcinolone to the mixture. Really works wonders...

[kelkel]

Ask your Doc to add Triamcinolone to the mixture. Really works wonders...

Will do. Got something to research now....
Thanks API.

[Wintermaul]

I don't think you fully understand how to attack a proper HIT style routine, it does explain in this thread how to go about doing HIT and if you cant find it I will repost it for you if you like. Your HIT workouts shouldn't be lasting 1.5 hours and there are many ways to increase intensity if your going to try HIT I would stick with it for at least 3 months and see what gains you get out of it but first you need to fully understand the how to design a proper HIT routine and know how to go to failure and beyond.

I do understand how to do HIT. But as i was explaining before. After 4-5 weeks i cant keep the intensity up. Usually my workouts are 30-45min, but after some weeks like 4-5 weeks i lack the energy to do it in the same intensity. I take my self in having to much break in between sets etc then i need to do extra set to really push the last out and then the workouts gets longer, and last for over 1 hour which i know is wrong. Please reread my original post and ill hope you understand.

[marcus300]

I do understand how to do HIT. But as i was explaining before. After 4-5 weeks i cant keep the intensity up. Usually my workouts are 30-45min, but after some weeks like 4-5 weeks i lack the energy to do it in the same intensity. I take my self in having to much break in between sets etc then i need to do extra set to really push the last out and then the workouts gets longer, and last for over 1 hour which i know is wrong. Please reread my original post and ill hope you understand.

Like ive stated in the thread you need to fully understand HIT and how to apply it. If you cant carry on doing HIT style training after 5 weeks then that's your cut off point in which your body is telling you it needs a pullback. You should implement a pullback training routine for 2-3 weeks until you can attack a HIT routine with the intensity it should be with the require rest in-between sets.

[marcus300]

Bad workout today had two guys in the gym who wouldn't stop talking to me and asking me for advice, even though I was clearly not interested they carried on talking while I was training and I had to leave otherwise I would of told them to fuk off. Did 30mins on my chest but the 30mins was intense because I could channel my aggression from the two idiots talking to me into the workout. lol

[almostgone]

Bad workout today had two guys in the gym who wouldn't stop talking to me and asking me for advice, even though I was clearly not interested they carried on talking while I was training and I had to leave otherwise I would of told them to fuk off. Did 30mins on my chest but the 30mins was intense because I could channel my aggression from the two idiots talking to me into the workout. lol

Booo.....a-holes. Courtesy and respect seem to be virtually obsolete.

[almostgone]

Like ive stated in the thread you need to fully understand HIT and how to apply it. If you cant carry on doing HIT style training after 5 weeks then that's your cut off point in which your body is telling you it needs a pullback. You should implement a pullback training routine for 2-3 weeks until you can attack a HIT routine with the intensity it should be with the require rest in-between sets.

So very true. I pushed a little too long before my first pullback after I got back into lifting and I honestly believe it has held me back in the long run....but it was a lesson worth relearning. I've used other HIT programs in my younger days and knew I was ready for a pullback but I let stubbornness/pride take charge instead of experience and common sense.

[Igifuno]

So, the "awesome" new job I was so excited about 6 months ago.. I quit that awful mistake of a company. Terrible culture, double the travel, two faces pvssies for leadership, and zero work/life balance.

Been talking to a new company for a couple months and finally came to a mutual interest and I started a week ago. Growth and advancement for me (Director role, more money, better title) and will give me much better balance in life (family/gym). All my shit is concentrated in one market as opposed to 10, and although it's a 50 mile hike from the house, I rented an apartment in the city where all my investments are and so I'll just stay there 2-3 days a week.

3 gyms in walking distance and can walk to work. Jumping back in the fire brothers. Can't wait to get back in the swing..

[hawk14dl]

Sorry to hear how it all played out igi. glad you're getting settled into something better

[Igifuno]

Thanks man.

Just got in there a a crushed chest.. Probably hit it a bit too hard with the recent inconsistency. Will feel it in the morning. Haven't had a planned meal in months... Getting back on the bandwagon. Waiting for my 3 salmon rolls now.

[DCI]

Wow sorry to hear that igi fair dues for having the balls to quit.

My back is healing quickly did legs tonight was tight but loosening up

[clarky.]

Clarky, on the d'bell curls, do you work one arm @ a time or are you hitting them @ same time?
Thanks, buddy!

Alternating mate.

[clarky.]

Decorating ma house at the min so very busy went to go to the gym the night and it was fvcking shut lol lost track of time.

[Igifuno]

Wow sorry to hear that igi fair dues for having the balls to quit. My back is healing quickly did legs tonight was tight but loosening up

good to see you me Irish brother. Glad to see you're still hitting it!