**Marcus's HIT Dungeon**

[NACH3]

Too right nach it was a good one. I found for me when i have 2 or more days rest i get new weight in my sessions. A while back i was doing 1 day on 2 days rest it was great nach i mean great i was shifting a bit more weight every session but i get fed up having the 2 days off lol so i went back to like 2 on 1 off still good but the new weight took longer. You know what it's like telling yourself something lol not easy.

Oh don't we all(know about telling ourselves something lol) im gonna see how I tespond to this clarky will definitely take notes! And I was thinking that would be the only reason for another push routine b/c if the days off... We'll see I'm really looking forward to it b/c I always want to get back in after a day but I know I'm going to need to pull back soon anyways Dince I'm coming off - so I'll be asking some ?'s about when pulling back do I just lighten the weight and intensity for my CNS to recover(after being on) b/c I know it's needed but what build your muscle will keep it!

[clarky.]

Oh don't we all(know about telling ourselves something lol) im gonna see how I tespond to this clarky will definitely take notes! And I was thinking that would be the only reason for another push routine b/c if the days off... We'll see I'm really looking forward to it b/c I always want to get back in after a day but I know I'm going to need to pull back soon anyways Dince I'm coming off - so I'll be asking some ?'s about when pulling back do I just lighten the weight and intensity for my CNS to recover(after being on) b/c I know it's needed but what build your muscle will keep it!

I still make good progress when on a pullback nach. I do lighter weight high reps still get the good burn sore muscles next day or doms after every session so i do the damage the same but not pushed as much and i feel rested. This is what works for me nach.

[NACH3]

I still make good progress when on a pullback nach. I do lighter weight high reps still get the good burn sore muscles next day or doms after every session so i do the damage the same but not pushed as much and i feel rested. This is what works for me nach.

Thx for the insight clarky, this will really be the first real pull back(done the right way) so im all ears! I was thinking of the same sorta w/o just not too high of volume(as I've found that higher weight liwer reps actually help my shoulder) sounds weird I know but it's true lol

So I was thinking of going to 10-12 most on my working sets.... And pull back the intensity!

[DCI]

Sounds like a great and intense w/o very similar to mine when I do back - I like the way AG describes going from top to bottom - Lat pull downs into close grip pull downs(heavy) then BB bent over rows - hammer strenth rows(really concentrated heavy) - I do trap deads - into hypers and I'm totally spent brother! I mean dripping by first set lol

Epic work out broken at the moment off for a few days from work gonna just chill.

[NACH3]

Epic work out broken at the moment off for a few days from work gonna just chill.

Hey I end up needing it... Back at tomorrow

[DCI]

Hey I end up needing it... Back at tomorrow

Haha I know exactly how that feels. Just chilling here now listening to some danny avila on the stereo deafening myself with the stereo

[almostgone]

Drinking a shake then head to the shop for a chest lift.

[IronClydes]

Shoulders yesterday: 65 minutes.

Behind Neck BB Press: 65x17 (w/up), 85x12, 105x8 (feelers), 135x5 drop 115x4 drop 95x5
Seated Side Laterals: 20x15, 25x10, 35x7 drop 30x5 drop 25x4 drop 20x5
Seated Rear Laterals: 25x15, 30x10, 40x8 drop 35x5 drop 30x6 drop 25x5
Front Alt Laterals: 20x12, 25x7 drop 20x6 drop 15x6
DB 1-arm DB Rows: 25x12, 40x8, 50x8
Hanging/Leaning DB Laterals: 25x12, 30x10, 35x8, 40x8
BB Shrug: 205x12, 225x8, 245x6 drop 225x5

Think I wandered a little too far with my sets and volume...

[IronClydes]

Back today: 60 minutes.

WG PD Behind Neck: 75x20 (w/up), 125x8 (feeler), 135x6 pause 4 pause 3, 145x5 drop 135x3 drop 125x2
Seated Cable Rows: 125x12, 150x8, 175x6 pause 5 pause 4
Bentover BB Row: 115x12, 135x8, 175x5 drop 155x4 drop 135x4
V-bar PD: 125x12, 150x8, 185x5 drop 175x3 drop 150x3
BB Deadlift: 225x12, 275x8, 315x6

Abs Circuit

[IronClydes]

Getting ready to head to gym when I get off work. Need to get about 30 minutes cardio, mostly, if not all, jogging.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[kelkel]

Great leg workout today.

Extensions: 2 working, 15-20 reps
Squats: 2 working sorta heavy sets of 12-15. Not ready to gut them out yet due to the back thing, but I'm starting to forget about it which is a good sign.
Verticals: 2 working, 15 ish rep range
Seated curls: 2 working, 12 reps or so
One leg calfs on vertical press: 2 sets, 15 reps or so
Seated calfs: 2 sets, 12-15

Legs are real sore already. Simply nothing better than squats. Can't wait for the next cycle and gutting out some excessively heavy ones!

[almostgone]

R/C exercises and broomstick stretches

Incline flyes-2 w/u, Work-2,drop,4,drop,3,drop, 3. I had it set in my mind In was going going for a new weight on these, but I increased too much. Will drop it back 5 lbs next time.and I think that will get me at 4-6 reps before first drop and still be more weight than last chest lift.
Incline d'bell press- 2 w/u, Work-9,drop,3.5. Will bump.this weight next time.
Flat flyes-2 w/u, Work-8,drop,4. 1 more rep than last time, but that's progress.
Flat d'bell press- 1 w/u, Work-9,drop,3+ w/ a hold on the negative.
Leaning d'bell flyes-7+ good reps per arm.

Still running short on air, but I seem to slowly be getting stronger.
29 minutes.

[clarky.]

Drinking a shake then head to the shop for a chest lift.

Sounds good AG I did mine last night chest is right sore the day.

[clarky.]

Thx for the insight clarky, this will really be the first real pull back(done the right way) so im all ears! I was thinking of the same sorta w/o just not too high of volume(as I've found that higher weight liwer reps actually help my shoulder) sounds weird I know but it's true lol

So I was thinking of going to 10-12 most on my working sets.... And pull back the intensity!

I don't mean mad high reps nach i do something like 15 some time a couple more some times. I do more sets i don't do HIT on a pullback i give my body a full rest from HIT then after a wk or so am ready to go again but again nach this is what i do as it works for me.
You know the score nachy boy just play about with it and find what works for you.

[zempey]

Legs today, back was tight when I woke up, slammed my pre workout and started to loosen up. Did my warmups and hit the weights.

Extension: 1 warm, 1 feel, 2 working double drop.

Hack squat: 1 warm, 2 feel, 1 working (5 plates a side, felt awesome.

Press: 2 feel, 1 working. Kept it at 9 plates, knee and back were feeling it.

Stiff deads: 3 working.

Stand calf: 2 feel, 1 working 1 drop.

Did a couple sets of wide pull ups for shits and giggles. Legs felt good, I will pay for this later when they start to lock up, lol. Shoulders tomorrow, looking for some new numbers, gonna kill it.

[DCI]

Shoulders today cant wait for it

[Bio-Active]

Pounded through a good leg workout this morning and the wheels are finally growing. They been getting stronger with the hit training but now the pants are getting tighter and the growth is noticeable

[NACH3]

Still can't turn my damn head(from side to side) - I definitely don't want to really pull something.... Thinking of taking one more day for myself! I don't want to but also don't want to risk an injury(it just feels too awkward atm)...

I feel like I should be listening to myself but at the same time I WANT TO GET BACK IN THERE LOL! What would some of you more experienced members do? I don't know why but it's really weighing on my conscience(which is weird considering I probably should just lay off it) ...?!

[sawyer86]

I'm also struglin with something similar nach. My traps and neck are killing me and cant move me head much. Its due to the work ive been doing this week so at least i know what it is but its still a pain. The only thing i have left to train this week is shoulders and i still cant. Its pissing me off i hate having time off the gym like this.

[NACH3]

I'm also struglin with something similar nach. My traps and neck are killing me and cant move me head much. Its due to the work ive been doing this week so at least i know what it is but its still a pain. The only thing i have left to train this week is shoulders and i still cant. Its pissing me off i hate having time off the gym like this.

I hear that sawyer! It's such a PIA! It actually happened on shoulder day... But I still have back/chest and legs - which shouldn't be a problem - especially since it's losening up now(just didn't want to try and push through knowing it would lock up)... Nothing worse than not being in that mind set one needs to be in!

[dep30]

Still can't turn my damn head(from side to side) - I definitely don't want to really pull something.... Thinking of taking one more day for myself! I don't want to but also don't want to risk an injury(it just feels too awkward atm)...

I feel like I should be listening to myself but at the same time I WANT TO GET BACK IN THERE LOL! What would some of you more experienced members do? I don't know why but it's really weighing on my conscience(which is weird considering I probably should just lay off it) ...?!

Going heavy on shrugs is what does it to me

[sawyer86]

Im a dryliner and been on awkward high ceilings all week none stop so thats what must have caused mine. The worst thing is probably got another week of it left and the pains getting worse everyday. My traps have doubled in size they are so swollen, wish they'd stay this size! Lol

[NACH3]

Im a dryliner and been on awkward high ceilings all week none stop so thats what must have caused mine. The worst thing is probably got another week of it left and the pains getting worse everyday. My traps have doubled in size they are so swollen, wish they'd stay this size! Lol

Lol... Right! That seems to be the only decent looking thing(bigger lumps under the shirt) lol... Since I have bad R shoulder issues - I planned on just giving it one more day(then maybe pull back this wk on the rest of my BPs).... Seems like the right thing to do - no need to really tweak/tear something!

[scotty51312]

I hear that sawyer! It's such a PIA! It actually happened on shoulder day... But I still have back/chest and legs - which shouldn't be a problem - especially since it's losening up now(just didn't want to try and push through knowing it would lock up)... Nothing worse than not being in that mind set one needs to be in!

I ruined my first cycle by not listening to my body after a biking accident that messed up my wrist. I wouldn't say ruined but I definitely set myself back. Thats happened twice though.

Next time I cycle I'm going to the gym and thats going to be my only physical activity since I seem to get injured doing other things

[NACH3]

I ruined my first cycle by not listening to my body after a biking accident that messed up my wrist. I wouldn't say ruined but I definitely set myself back. Thats happened twice though.

Next time I cycle I'm going to the gym and thats going to be my only physical activity since I seem to get injured doing other things

We sure don't bounce back like we used too

It's the first time I've actually listened to my body - weird I know - but I too would seem to try and blast through wks 10-12 when I always knew I needed to take a break(whether it's 2off or a wk - sometimes it's definitely necessary!

[kelkel]

Pounded through a good leg workout this morning and the wheels are finally growing.

Very nice.

[IronClydes]

For your legs training, I noticed a lot of you guys go higher reps and less drops, forced, etc. why is that?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[kelkel]

For your legs training, I noticed a lot of you guys go higher reps and less drops, forced, etc. why is that?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Well, right now I'm not fully doing HIT training but will be very soon. Just been nursing a few nagging injuries. When not training full HIT style the most I do is two sets per exercise, so it's not a radical difference. That said, my legs respond well to high reps, but don't think the weight is light. When I list 12-15 reps on squats it's still a very heavy weight. Not even close to light.

[IronClydes]

Well, right now I'm not fully doing HIT training but will be very soon. Just been nursing a few nagging injuries. When not training full HIT style the most I do is two sets per exercise, so it's not a radical difference. That said, my legs respond well to high reps, but don't think the weight is light. When I list 12-15 reps on squats it's still a very heavy weight. Not even close to light.

I can understand that. Reason I ask is that I have been getting pretty heavy, especially on leg press, about 900 pounds. I do all working sets in the lower rep ranges and While I am dying in the gym, I don't get the doms I'm used to from higher reps.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[kelkel]

I can understand that. Reason I ask is that I have been getting pretty heavy, especially on leg press, about 900 pounds. I do all working sets in the lower rep ranges and While I am dying in the gym, I don't get the doms I'm used to from higher reps.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Well, there's nothing saying all workouts need to be only low reps or high reps. There's days I'll bump the weight way up on squats for 6-8 reps and follow it with high rep vertical presses. Or just the opposite. Experiment as you can make progress from both.

[Hazard]

I can't go super super heavy on squats without damaging my knee but I can go heavier on reverse hacks and Romanians for hammies

[kelkel]

I can't go super super heavy on squats without damaging my knee but I can go heavier on reverse hacks and Romanians for hammies

Ever try squatting last in your workouts Haz?

[Hazard]

Ever try squatting last in your workouts Haz?

No not really. I just got back into the heavy leg work - ill start doing that.

[kelkel]

No not really. I just got back into the heavy leg work - ill start doing that.

I do it most of the time. You're totally warmed up, less chance of injuries and it helps to keep the weight down a bit. You just don't need as much for the same effect. I'll expect a full report by next week......

[Hazard]

I do it most of the time. You're totally warmed up, less chance of injuries and it helps to keep the weight down a bit. You just don't need as much for the same effect. I'll expect a full report by next week......

Absolutely my man..... I should be hittin legs on Wednesday. My legs are responding VERY well.....

[NACH3]

Ever try squatting last in your workouts Haz?

I was thinking about switching my order up so squats will be last.... I wanted to try and get a pre-exhaust effect going?!

[zempey]

I might give squats last a go, my knee has been acting up a fair bit lately. It was good today, had a minor pinch on my heavy set of presses but thats it. I am really liking the reverse hacks, I should be at the max it holds in a month or so. The doms in my quads are like nothing I have had before, I can take them way deeper than squats.

[kelkel]

Try them last guys, you'll be pleasantly surprised. Don't get hung up on "squatting first or benching first" as if it's the only way to perform that exercise. I'd like to hear more of your thoughts after you've done it a few times. My goal is usually to squat first one workout (well, extensions are actually first in every workout for me) then last the next, then a non-squat leg day. I tend to fail on the alleged non-squat day and end up doing them a lot of times......

[RaginCajun]

Good point Kel, never even thought of doing them last, always did them first.

[IronClydes]

Question for the cycle/blast veterans:

My first blast I felt amazing. I was gaining muscle and trimming up like I couldn't have imagined. Had I not been guided properly by Kel I would likely have never stopped and really screwed up. However, what I don't understand is, why don't I feel that way this time around? No crazy gains, and no crazy fat loss....despite eating a ton less this time around, for my second blast ever. I thought it'd be a great time to try cutting as I've never seen my abs. The blast already speeds up fat loss and preserves/grows muscle. However, despite losing about 3 pounds on average, I don't feel any different.

The dosage is the same and it is still prescription, so top quality stuff. What am I missing?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.