**Marcus's HIT Dungeon**

[zempey]

Good morning. I am all kinds of sore today, thankfully it is a rest day cause I hurt everywhere. My lower middle lats were really sore last night, I knew I hit my back hard Monday and could really feel it last night. I guess hanging, taping, and mudding 12' sheets of drywall on a ceiling didn't help my cause yesterday after a brutal chest workout. Weight is still down at 268 and I've been pissing like a race horse all day and night for a few days. I adjusted my AI and will try and cram down more food, by the end of the night I look like I am ready to have a food baby, lol.

Have a great day, I am back in the gym for legs tomorrow, might shoot for some heavier weights if everything feels right. Low back and hips might be ready for 4 plate + squats again, will see if the knee warms up ok after xt's.

[clarky.]

Biceps and tris this evening in my part of the country. My legs are soooo totalized!!

Good stuff AG smash it tonight mate make them fvckers grooooooowwww fvck the pain

[ghettoboyd]

Welcome to the thread of PAIN ghetto

thank you brother...I come in here everyday and read but I never post so its time to be a part of this...this thread is very inspirational and im tired of missing out cus im to lazy to post...that ends now...

[Dpyle]

Solid chest session last night.

Incline DB press: 2 warmup, 1 feel, 1 working w 1 drop

Incline cable fly: 1 feel, 1 working w double drop

Decline cable press: 1 feel, 1 working double drop

Flat DB bench: 1 feel, 1 working w 2 RP

Low pulley cable fly: 1 working w 1 drop

Seated dip machine: 3 straight sets

[kelkel]

Heading down for legs if anyone's interested.

[Dpyle]

Heading down for legs if anyone's interested.

Always interested in hearing the tales from the dungeon.

[kelkel]

Another good leg day. Figured I'd do squats more toward the end today to keep the weight down a little.

5 minutes on bike to warm up.
Extensions: Two sets, 15 reps or so.
Vertical Press: After warm up's, two heavy sets, reps from 12-15. If I add more weight to lower the reps then I have trouble racking and un-racking the weight.
Squats: Got to my working set and repped out a quick 10 and kept going. Stopped at 17. Was hitting the safety bars on the last few reps. Definitely another gear kicked in again. Love that.
Seated curls: Two sets, 10-12 reps with drop on last.
Stiff legs: Two sets, moderate reps and weight
Usual calf crap.

Had some Godsmack, Sevendust and Foo Fighters blasting in my head.....

[*mikro*]

You know it's gonna be a good session when you almost rip the door off the hinges on the way in.

[ghettoboyd]

did triceps and shoulders today:
triceps: skull crushers 4 sets of 10 progressively upping the weight 1 warm up 3 working
push downs: 4 sets 1 warm up 3 working
overhead extensions with dumbbell 1 wm 3 working
dumbbell kick backs 4 sets to finish
shoulders: presses 4 sets 1wm 3 working
upright rows: " "
lateral raises to the side: " "
barbell shrugs: " "
just want to note that all weights go up every set of every exercise so failure is reached by last set of each...also I do triceps first because frankly I want bigger triceps and my delts are a strength for me...
I take Thursday off every week....rock on peeps...

[DCI]

Two great workouts there lads kk and gb.

[almostgone]

Morning, everyone. Drinking a shake and then headed to the shop to lift.

Watching some old IFSA videos first. How Travis Ortmayer runs the Atlas stones so well while wearing nipple rings, I'll never know.

[hawk14dl]

Just bought a set of adjustable dumbells. 25-60lbs.

I didn't have any dbs, so I'm pretty excited. It's light for you guys, but they should work for me. Especially if I pre exhaust with bb lifts.

[almostgone]

Just bought a set of adjustable dumbells. 25-60lbs.

I didn't have any dbs, so I'm pretty excited. It's light for you guys, but they should work for me. Especially if I pre exhaust with bb lifts.

Maybe try supersets when possible. The bells are so handy for that. My d'bells are a mix of whatever I've found here and there. Mostly mismatched colorwise, but functional.

[AllKindsOGains]

Legs here in the next hour. Not gonna lie slept like shit and feel worse. Gonna have to dig deep for this one. Wish me luck.

[hawk14dl]

Maybe try supersets when possible. The bells are so handy for that. My d'bells are a mix of whatever I've found here and there. Mostly mismatched colorwise, but functional.

I'll be good with 60 for most of my presses. I typically do bb work first anyways (when I was going to a gym). So I'll be pre exhausted.

60 will be plenty for biceps and shoulder raises too. I'm excited, getting something in tomorrow. Not sure what, I'm due for everything pretty much.. I'll decide later

Oh and I'm not sure why. . But I have to have everything match. When I buy new plates, I have to go where I got the rest. It's not really cost efficient, but it keeps me from going crazy lol

[almostgone]

I'll be good with 60 for most of my presses. I typically do bb work first anyways (when I was going to a gym). So I'll be pre exhausted.

60 will be plenty for biceps and shoulder raises too. I'm excited, getting something in tomorrow. Not sure what, I'm due for everything pretty much.. I'll decide later

Oh and I'm not sure why. . But I have to have everything match. When I buy new plates, I have to go where I got the rest. It's not really cost efficient, but it keeps me from going crazy lol

Lol, my bells are various shades of grey or black. I'm good up to 80# not including the Platemates, so I'm content.
My Oly plates and the plates for my cable attachment are a total blend of time and colors. I've even seen some of the same plates listed on ebay as "vintage".
Didn't give much over 20¢/lb. for the majority; think I gave around 27¢/lb for the 100# plates but they were brand new. The guy running the store was happy to be rid of them.

[almostgone]

Coffee really seemed to kick in today. Lift went well. Started off with bicep and triceps stretching.

Bent over cable CC-2 w/u, Work (L)-9-3 w/ a cheat rep-2 cheats/forced w/slow neg. (R)-10.5-2 w/2 cheats- 2 cheats/forced w/slow neg.
Alt. d'bell incline curl-2 w/u, Work-3.5,drop,2.5,drop,2+
Seated d'bell curls- 1 w/u, Work-3.5,drop, 2.5. I thought the w/u was going to be my work set but I couldn't settle for that.
Seated hammer curl- Work-2.5,drop,3-2.5
Triceps press down w/rope-2 w/u, Work-3,drop, 3.5,drop, 3+
Close grip Smythe-1 w/u, Work-6-2.5

Needed to leave for work early and it cut into my lift time. Didn't get my d'bell skulls in, so I went heavier on the close grip presses.

Time not including stretches= 34 min.

[AllKindsOGains]

I got done with my set of leg extensions today, slid off the pad to stand up, and my legs literally gave out. I had to grab the machine to keep from falling. Good workout today

[AllKindsOGains]

So you guys know the last line to eminems song "survival?" Goes like this:
I must be allergic to failure because every time i get close to it i just sneeze, but i just go achoo, then achieve!

I think for this thread it should be changed to:
I must be addicted to failure because every time i come close to it i just squeeze, say "again!", and achieve!
Ya?

[marcus300]

Still very busy at the moment but managing to get in the gym, sessions are quick and intense which works well for me lol.......

Keep it going guys and I will post some workouts when I have time, hopefully in a couple of days time

[clarky.]

Back for me today love back day ma chest is still in bits so very stiff.

[DCI]

Shoulders gonna inflict pain pissed off

[almostgone]

Shoulders are next for me too, but after last night's arm session, I'm going to take a rest day today.

[marcus300]

Managed to get in the gym and do back

Went ok but didn't get to failure which I put down to the work load and mental strain over the last week or so but was productive and went more or less for the mind muscle connection and really focusing on the squeeze and holding the contraction.

Underhand pulldpwns
low pulley rows -close grip
bb bent over rows
db rows
light deads
hypers

[almostgone]

I'm looking forward to buying a hyperextension setup soon. Think it will be a good addition to rebuilding my back.

[marcus300]

thank you brother...I come in here everyday and read but I never post so its time to be a part of this...this thread is very inspirational and im tired of missing out cus im to lazy to post...that ends now...

Nice to see Ghetto in the house of pain......

Tell us a bit more about how you train and what your gaols are my friend.........Are you pure HIT or do you diverse to other style to suit your own way of growth

[zempey]

Legs today went well, for squats I hit my set of 405x8 with a 225x12 drop on my last set, my goal was to get to 405 today and I did. I can't go as deep on the heavier stuff, but I work my way up trying to go deeper on every set each week while upping the weight on my heavy set. I feel, for me, squats aren't so much for legs but low back and hips, my quads are plenty strong, but my weaker points for the exercise is low back and hips. Presses went well, I planned to max at 12 a side but 10 was heavy so I went to 11 plus a nickle to make it an even 1000 for 8. I am at a point now where I can go back to adding 2 plates a side for each progression, starting a 6 and so on. I warmed up with heavy extensions as this has really improved how my knees and quads feel prepping for heavy squats. Felt good to hit my weights today with no pain in my knees or back, that is a good sign that my body is getting used to moving heavier weight and the connective tissues are getting stronger. Shoulders tomorrow, can't wait going to be a good one. Going to stuff my face all day again and keep the gain train on the move.

[DCI]

Fck zempey impressive weights nice work

[Bio-Active]

So is this were everyone is posting there daily training? Lol

[marcus300]

So is this were everyone is posting there daily training? Lol

Hi Bio, the thread is more or less base all upon HIT or your own version of it, short intense training is were we all are in here.....

Whats your training style?

[Bio-Active]

Hi Bio, the thread is more or less base all upon HIT or your own version of it, short intense training is were we all are in here..... Whats your training style?

lol it changes every 4-6 weeks. It's intense and often a lot of supersets working 2 muscle groups at a time. Almost every set to total failure

[marcus300]

lol it changes every 4-6 weeks. It's intense and often a lot of supersets working 2 muscle groups at a time. Almost every set to total failure

Post your routine and we will try and make you go fully HIT style lol.............what ever your doing your looking good anyway

[DCI]

So is this were everyone is posting there daily training? Lol

We are in different time zones and I personally train at night

[Bio-Active]

Post your routine and we will try and make you go fully HIT style lol.............what ever your doing your looking good anyway

I change my routine almost daily but I hit each muscle group 1-2 times each week

[marcus300]

I change my routine almost daily but I hit each muscle group 1-2 times each week

Are you achieving your goals?
If you change every day how do you know what works best for you?

[Bio-Active]

Are you achieving your goals? If you change every day how do you know what works best for you?

lol yes I am and no I don't change every day. I have certain lifts that I do at the beginning of each muscle group that are the heavier lifts. I determine my weekly gains with those lifts and then I have other lifts that I do to finish the muscle off and I do not get as concerned with the rep range or weight of those lifts as I am just finishing off the muscle. When my gains slow that's when I change those beginning lifts out and or the rep ranges to promote the growth again or dhole to the muscle. I am a big believer in changing up my macros often as well. Every thing I consume is weighed to the exact amount to meet the goals I am shooting for. Great thread you got going here by the way

[clarky.]

Ok just did back stretching and wg pd for a warm up.

Wg pulldown 2 sets high rep + partial reps

Cg pulldown 3 sets high reps + partial reps

BB rows 3 sets med-high reps

Behind back bb smith shrugs 3 heavy sets high reps

BB shrugs 3 heavy sets high reps

Db shrugs 3 heavy sets med - high reps

Hypers 2 sets med reps slow

Done 42 min really good session guys. Right the partials i did was in the middle of each set and at the end and i tell you they fvcking fry them have a look at the link and see what i'm talking about.

Edit forgot to post the link bahahahaha fvcking tit.

: http://youtu.be/u61DyCRRAa8

[marcus300]

lol yes I am and no I don't change every day. I have certain lifts that I do at the beginning of each muscle group that are the heavier lifts. I determine my weekly gains with those lifts and then I have other lifts that I do to finish the muscle off and I do not get as concerned with the rep range or weight of those lifts as I am just finishing off the muscle. When my gains slow that's when I change those beginning lifts out and or the rep ranges to promote the growth again or dhole to the muscle. I am a big believer in changing up my macros often as well. Every thing I consume is weighed to the exact amount to meet the goals I am shooting for. Great thread you got going here by the way

You get weekly gains from certain exercises? I have to go at least 6 weeks to see if something is working and I am not sure if you can see weekly gains form certain movements imho. I am struggling to understand your style to be honest no rep range etc but if your winning the battle well done

[Bio-Active]

Maybe I am not being clear I use weight and rep range in my first 2 lifts per muscle group to determine my gains. I consider a gain even doing one more rep from the previous week without assistance. Sometimes I do have a week or 2 that gains stop and that's when I take a look and make changes

[ghettoboyd]

Nice to see Ghetto in the house of pain......

Tell us a bit more about how you train and what your gaols are my friend.........Are you pure HIT or do you diverse to other style to suit your own way of growth

thank you Marcus its good to be here...my style of training is more of straight set training always focusing on the mind muscle connection...the weight always progress upward on each set so failure occurs on the last set, then since I have a training partner I always do forced reps or drop sets to finnish...(you can think of my first 3 sets as a warmup because it takes me that long to get comfortable with my working weight) I do this with 4 sets of 4 exercises but we take a break in between exercises so we can hit each one strong...my body responds well to volume....I was always a huge fan of yates and mentzer back when I started training in high school...but yea I don't know if I explained it well but that's it...my goal is to continue to always see improvement, this has been my lifestyle and my passion for years...it has brought such balance to my life, respect from my peers,health and friends that share the same lifestyle/ love of the pain that us sick fuks cant get enough of...respect....