**Marcus's HIT Dungeon**

[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.

I mean nothing has really improved. No strength gains, no real fat loss, no real muscle gain.

I am finishing my 6th week now. Test cyp 500 (250 E3.5D) + anastrozole EOD + 250 hcg E3.5D. Only difference from last blast is I'm using hcg and anastrozole. My mistake for the first was no AI

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

[hawk14dl]

I always do squats last now, per kels recommendation.

My lower back is constantly giving me fits. So if I'm (basically) fully exhausted first, i can squat a much lower weight with the same results

[hawk14dl]

Tduff, I'm on my first blast. 6 th week. Also cutting.

I don't feel much different at all. I'm still gaining strength, linearly, even in a deficit. . But no real different feeling.

I'm on ugl now though, blood work soon. But i think the 'feeling' may be all mental

[Java Man]

Yeah I have to agree in the "natural" supps as well! I've been supplementing VitD3, NAC, calcium, cialis(5mgs day), B12methyl, multi Vit, fish oil, zinc, magnesium chelated(helps w/my digestion), B6, taurine, etc... I'd have never thought how great and much more NRG I have!

As you said since joining this thread(addictive for sure ). But I could never(nor would I) go back to any other kind of way(HIT RULES!) love it... Now just gotta find a good partner(though I think they would slow me down) all depends if they can really go beyond failure... I've had a few people approach me at the gym and just by judging from there w/o's they'd rather talk in between sets and I can't have my intensity drop.... But there's always someone out there that's fitting... Lol

Awesome job gettin your size back... MM is a great thing(it may have taken 20yrs to build but it sure doesn't take that long to put it back on

Thank god for mm! Your supps sound a lot like mine.

[clarky.]

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.

Is it the same lab as last time Tduff ? Ugl or pharma ?

[Java Man]

Pic makes my arms look smaller then last pic about 4 months ago....but wanted to post either.
.
Second is older.....just think it's is a better pic is all. Bi's and tris are stronger then they ever been. Think some pics just come out better then others

Damnit....from my phone so just the arm pic is older.....the pic with chest in it is today

Attachment 156883



Attachment 156882

Looking great my man. Keep on going whatever you're doing. It's working

[zempey]

Tduff, it could be that your receptors are desensitized a bit. Your blast dose really isn't that high, plus you never get the same feeling after the first time, kinda like chasing the high. When you experience something for the first time it has more of an impact, mentally and physically. You are probably at a higher level of physical ability than you were before the first blast so you won't make the same jump in progress at tje same dosage.

[zempey]

Shoulders today, tore it up today, felt like a monster. Did my warm up and then hit it hard.

Db press: 1 warm, 1 feel, 1 heavy working (110x4) 1 working (100x6 drop 80x4)

Shrugs: 1 warm, 3 feel, 1 working (585pb), 2 burn (315x20). Worked in with a beast that trains same time as me and we are on the same split.

Single side raise: 2 feel, 1 working.

Rear machine: 3 working, started heavy and worked down increasing reps.

Front raise: 2 feel, 1 working.

Single db row: 2 feel, 1 working (70's felt good, going up next week.

I was torched at the end, great session, hit some new numbers and had a great swell. Body is tightening up and filling out, should look good for when I land in California next friday. Friends are throwing us a pool party next weekend so I need to pull it together by then. My traps are already locking up, will get some growth for sure out of this session. Arms tomorrow, need to hit a pb and try for 200 on the big bar curls, will start with bi's tomorrow.

[Bio-Active]

Flat bench

Db flys

Cable crossover

Free motion fitness incline press into decline press super sets

49 minutes low intensity cardio and done

[almostgone]

Off work tonight . Plan on a really intense leg session.

[IronClydes]

Is it the same lab as last time Tduff ? Ugl or pharma ?

They are always prescription strength. I am prescribed more than I need and stockpile the extra for blasting. This is not underground stuff. Straight from pharmacy both times.

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

[IronClydes]

Tduff, it could be that your receptors are desensitized a bit. Your blast dose really isn't that high, plus you never get the same feeling after the first time, kinda like chasing the high. When you experience something for the first time it has more of an impact, mentally and physically. You are probably at a higher level of physical ability than you were before the first blast so you won't make the same jump in progress at tje same dosage.

Would you advise upping blast dose slightly as result?

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

[IronClydes]

Tduff, I'm on my first blast. 6 th week. Also cutting. I don't feel much different at all. I'm still gaining strength, linearly, even in a deficit. . But no real different feeling. I'm on ugl now though, blood work soon. But i think the 'feeling' may be all mental

Nice Hawk! We're on the same boat then. Hope you get the results you're after. I learned A LOT the hard way my first blast. Any questions, ask! These forums saved me.

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

[hawk14dl]

My goals changed after i started. I wanted to recomp, but then decided i didn't want to spend that much effort on the diet. So i decided to cut (yes, i know that sounds strange).

Goal is basically lean out for the summer but continue gaining strength. I have a 1rm goal for the bench before my birthday in October, so progression is key. In a deficit i was worried about strength loss. . So blasting just works for me right now.

About the time my blast is over, I'll hopefully be at my goal body comp. Then i can eat at maintenance or slightly above to continue building strength. That's my plan anyways lol

[NACH3]

Off work tonight . Plan on a really intense leg session.

Me too, AG! I think I actually am coming down w/that Allergy type stuff... Woke up at 3am ate... Then really felt like I was going to start throwing up/& coughing/all stuffed up now... Since the 12wks have come to an end... Anyone think it's wise to take a wk off/or just pull back - for the wk..

Any thoughts?

Edit** I'm going in to the gym in an hour(ish) feeling better so will post up my w/o when finished!

[IronClydes]

My goals changed after i started. I wanted to recomp, but then decided i didn't want to spend that much effort on the diet. So i decided to cut (yes, i know that sounds strange). Goal is basically lean out for the summer but continue gaining strength. I have a 1rm goal for the bench before my birthday in October, so progression is key. In a deficit i was worried about strength loss. . So blasting just works for me right now. About the time my blast is over, I'll hopefully be at my goal body comp. Then i can eat at maintenance or slightly above to continue building strength. That's my plan anyways lol

I like the plan. Good luck man!

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

[scotty51312]

shoulders last night
db press 3 sets failure. 80lbs last set for 6 (pb)
Upright cable rows 3 sets
rear delt rope pulls 3 sets
anterior raises 2 sets
cable side raises 2 sets

My body seems to be challenging the notion that its either fat loss or muscle gain and that its impossible to do both at the same time.

I'm starting to believe it is possible when you're at a relatively high bf. (just under 19% now started at 21-22%)

Im sure at a certain point I'll plateau and have to gear my diet/training more one way than the other.

[NACH3]

Back

What a well rested great pump - when you least expect a good w/o you'll usually push through it

Stretching SMR RCs pull downs light

Wide grip pull downs - 3 feelers 1w 6-7 DD 5/3

Close grip pull downs - 1 feel 1w 7 DD 4.5/3
Suppersetted w/straight atm pulldowns 3w(6-10 failure)

Bb bent over rows - 1w 7-8/1drop 5 - reverse grip - 1w6 1Drop 4.5-5

Seated rows 1w 7-8 DD5/4 lil too high will add weight

Hammer rows 3w very slow and super concentrated 8/6/4-5

Forgot to put in 2w sets of one arm rows(new weight) 8/6 need to go higher*

Hypers 3w failure

Good session my neck/ipper back felt good

Abs body weight and session done in 39min

[clarky.]

Just back from a great bi session guys stretching and db curls for a warm up.

Standing db curls 1 working +rp DD

Db preacher 2 working 1 drop

Db hammer curls 2 working

Cable curls straight bar 1 working +rp DD


Great session guys the bi's were fvcking burning and I MEAN BURNING. The db preach was done from over the back of the incline bench it killed them it really did.

[NACH3]

Great sessions guys... I needed some motivation today(didn't take much when I got in there)

[NACH3]

Back

What a well rested great pump - when you least expect a good w/o you'll usually push through it

Stretching SMR RCs pull downs light

Wide grip pull downs - 3 feelers 1w 6-7 DD 5/3

Close grip pull downs - 1 feel 1w 7 DD 4.5/3
Suppersetted w/straight atm pulldowns 3w(6-10 failure)

Bb bent over rows - 1w 7-8/1drop 5 - reverse grip - 1w6 1Drop 4.5-5

Seated rows 1w 7-8 DD5/4 lil too high will add weight

Hammer rows 3w very slow and super concentrated 8/6/4-5

Hypers 3w failure

Good session my neck/ipper back felt good

Abs body weight and session done in 39min

Anyone think I should go heavier on my working set(if I'm going over 12 reps for my w/& drops - I'm trying to keep it at 10 but I'm not sure if 4-5 reps is enough on my working set but also I'm able to bang out close to the same reps in my first drop - not as much but a rep short maybe two)...should I look into maybe 1w 1 drop rather than 1/2 or 2/1 ratio??

Just curious as I want to build as much muscle as possible

[scotty51312]

just as a matter of personal preference I like to keep my reps on the drop 2-3 lower than the reps before the drop. But maybe that extra couple reps gets more muscle fiber recruitment. I'd like to hear others opinions

[NACH3]

just as a matter of personal preference I like to keep my reps on the drop 2-3 lower than the reps before the drop. But maybe that extra couple reps gets more muscle fiber recruitment. I'd like to hear others opinions

Makes sense Scotty and for the most part that's about where I'm at(except I'm wondering if I should increase my reps in my working sets or keep the same(4-8/6-8).... I would like to hear some others chime in as well!

[zempey]

Nach, my reps range high or low depending on the exercise. I can pull much more then I can push, my reps on my push like bench will be less at my heavy working sets. My back is retarded strong compared to my chest so I can lift more reps with my heaviest of sets. Not sure if this makes sense.

[NACH3]

Nach, my reps range high or low depending on the exercise. I can pull much more then I can push, my reps on my push like bench will be less at my heavy working sets. My back is retarded strong compared to my chest so I can lift more reps with my heaviest of sets. Not sure if this makes sense.

Definitely does.... I get Ya! I was gonna say I've been going heavy w/everything lol - but who isn't - we all have our strong points and weaknesses but we'll always lift as much as our mind/& bodies allow(just some BPs aren't as strong)... I'm actually the opposite - I need to work on my back/bis but never to short change the other(I used to do this to my shoulders until I moved them up in my split - that's it) -

Thx I'm just looking for the best way to gain after cycle... I know I need to pull back but from intensity/& heavy(for a little) sure, but how long do youse give your CNS a break? And does a HITer have to go to a volume type w/o after cycle? I've read Marcus' thread(sticky) on keeping gains - but I also want to stay lean while building more size(cardio and diet will dictate this) but I'm a little confused on the type of training... If that makes sense...

[almostgone]

Anyone think I should go heavier on my working set(if I'm going over 12 reps for my w/& drops - I'm trying to keep it at 10 but I'm not sure if 4-5 reps is enough on my working set but also I'm able to bang out close to the same reps in my first drop - not as much but a rep short maybe two)...should I look into maybe 1w 1 drop rather than 1/2 or 2/1 ratio??

Just curious as I want to build as much muscle as possible

If you're consistently going over 12 reps, and can handle more weight w/o a loss of form, I'd try increasing the weight. Especially if you're going over on drop sets.
If it were rest-pause sets and you were going over, I would say switch to drop sets if it's an exercise that is suitable for drops.
Don't know if there's a science behind it, that's just what feels right for me.

[NACH3]

If you're consistently going over 12 reps, and can handle more weight w/o a loss of form, I'd try increasing the weight. Especially if you're going over on drop sets.
If it were rest-pause sets and you were going over, I would say switch to drop sets if it's an exercise that is suitable for drops.
Don't know if there's a science behind it, that's just what feels right for me.

Thx AG! Makes perfect sense... I figured on a dd I could actually go heavier!

Now w/pull back do you not do HIT - b/c of the intensity to let your CNS recover... Or is that also what you were referring to as well? Would you give yourself a break/or just go lighter(and does that mean changing your routine)? Maybe more rest in between sets but still going to failure if that makes sense? Sorry if I'm being confusing I'm just very intent on keeping and building new tissue

[almostgone]

Thx AG! Makes perfect sense... I figured on a dd I could actually go heavier!

Now w/pull back do you not do HIT - b/c of the intensity to let your CNS recover... Or is that also what you were referring to as well? Would you give yourself a break/or just go lighter(and does that mean changing your routine)? Maybe more rest in between sets but still going to failure if that makes sense? Sorry if I'm being confusing I'm just very intent on keeping and building new tissue

On a pullback, I have been going with 1-2 sets and aim for 10-12 reps roughly. Going to failure; no beyond failure techniques.... rest pause, drop setting, etc.
You'll get a feel for what works for you. Some guys go with a slightly higher number of reps, but again no beyond failure tools. Just straight sets. I keep the intensity/rest periods the same; just no beyond failure techniques.

[NACH3]

On a pullback, I have been going with 1-2 sets and aim for 10-12 reps roughly. Going to failure; no beyond failure techniques.... rest pause, drop setting, etc.
You'll get a feel for what works for you. Some guys go with a slightly higher number of reps, but again no beyond failure tools. Just straight sets. I keep the intensity/rest periods the same; just no beyond failure techniques.

Thank you that was exactly what I needed AG! Didn't know about the drops etc(but that makes sense) as that is where we are pushing past just true failure! I feel this was very similar to what I was going to try but now I have more of a feeling as well! Thank you

[almostgone]

No problem, Nach. Pullbacks are like your all out HIT, you'll find you own particular groove.

[zempey]

What a week in the gym guys, beat the crap out of myself this week, plus working long hard hours, I am spent. Hit a new pb on bi's today, curled 200 on the big bar for 3, fuk ya.

Big bar curl: 1 warm, 1 feel, 1 heavy working (200x3 pb), 1 working 1 drop.

Alt db: 2 feel, 1 working 1 drop.

Cable concentration: 3 working.

Close grip press: 1 warm, 1 working (failed my shoulder was pinching)

Single db over head: 2 feel, 1 working.

Cavers ss press: 3 working.

Rope ss dips: 3 working.

I was totally spent after dips, couldn't even reach 10. This was a hard week, but it was a good one. Lots of decent numbers and my body shape is really changing, starting to look good. Rest day tomorrow, I need it bad.

[NACH3]

Great to hear Zempy!

I had a killer back session yesterday - DOMS & really sore today ... (but woke up w/that same tweak now in the middle of my back ) hard to get a deep breath!

As Kel says your always working around something lol... I have chest to do today - was thinking if I went in to try maybe lighter weight(just enough as AG explained on the pullback method which I feel is gonna spark some new tissue too?! - a lil higher reps and see what kinda DOMS I can give myself...

After watching that video on the BB VS FOOTBALL player I wanted to see how many times I could do 225-275 maybe 315 on flat lol

[NACH3]

Chest

Stretching RCs SMR lat raises front raises

Switched it up great w/o and a NEW PB ON FLAT*** 365# for 4 w/2 forces

Flat (smith) - 3-4 feelers 1w *365* 4 drop 335 3 drop 315 all RPed 3

Incline (smith) - 1w 5 DD (RPed) 3/2.5

Incline flies - 2w 8/6 failure(70s)

Decline hammer strength - 1w 5DD(too light) 315 5-3 burned out w/275

Cables high(sides) 3w 10/8/7 - suppersetted w/mids 3w 10/8/6 failure

Pec deck - 3w failure(6-10)

Finished w/standing flies 2w(8-10)failure very slow and strict turning palms up

Abs body weight - weight session done in 43min

Great w/o definitely the heaviest I've ever gone on bench! Am happy w/that weight as of right now! Next goal - 405 while under 200lbs

[GirlyGymRat]

I am back! Watching your posts for your exercises. This is how I learn.

Plus Mrs Marcus workouts are always a favorite.

[zempey]

Good to see you eating and lifting again GGR, keep it simple, heavy compound movements. Save the facy bs stuff for the crossfitters and gym tool bags.

[NACH3]

I am back! Watching your posts for your exercises. This is how I learn.

Plus Mrs Marcus workouts are always a favorite.

Good Girly... Take what you like and implement it! . You'll find a whole lotta great sessions in here!

[BG]

Ok jumped back on the horse. Work is still F'd up but I have to start training again. Started back on....leg day of course !


Legs:
Front extensions
Reverse curls
Calves
Body weight lunges
Back squat 15/10/8/8 reps Kept it light didnt go over 365, back feels good.
Front hack- 4 sets

Was very happy with the way my back felt, Im ready to rip and thinking about dabbling a bit. Dont like to run stuff during the summer because I dont like to look "juiced up", but what ever My wife and I got a couples massage, good church tomorrow and I should be ready for the week. God willing, Im really mentally beat up and tired.

Stay in the grind gusy, we know muscle builds with time.

[marcus300]

Anyone think I should go heavier on my working set(if I'm going over 12 reps for my w/& drops - I'm trying to keep it at 10 but I'm not sure if 4-5 reps is enough on my working set but also I'm able to bang out close to the same reps in my first drop - not as much but a rep short maybe two)...should I look into maybe 1w 1 drop rather than 1/2 or 2/1 ratio??

Just curious as I want to build as much muscle as possible

After your feel sets you should have a good idea what kind of weight your going to be using for your working set, if your doing drop sets and your first rep range is around 4-6 that's good IMHO but your drop you should be failing around 3-5 if your not your using to light of a weight especially of your doing a double drop set working set. Sometimes you may get a sudden force of adrenalin I know I do when your at failure and if this happens forget the rep range and just kill it, destroy the muscle and take it to its absolute limit. To many people count reps and stop and a certain rep because that's what the rep range your aiming for but you should be aiming for failure not a set number. The rep range should be within that certain building range but its all about failure. If your curling and you reached the 6th rep and you could do another do another and more if you can, never waste going to failure, the key is failure within that rep range not counting reps.

[marcus300]

I'm killing it at the moment and this morning I decided to just do biceps and forearms, I know such a small muscle group and could be a waste of a gym session but my whole body is in so much pain, good pain it was just biceps because my triceps hurt really bad from the insane chest workout the day before.

It went something like this

EZ curls - 3 warm up sets
1 working set -to failure plus 2 forced reps plus 2 negatives - I put the weight down and I felt like a god ( 3 ephedrine pre workout) so I dropped the weight slightly and went for another 5 reps. My biceps were like iron.

BB preacher bench
1 feel set = felt so good and warmed up no need for another more feel sets so went straight into working set after one feel.
1 working set to failure plus 2 forced reps what totally killed me then 2 negs.

I was on a roll and thought fuk it i'll do another movement so went into the bent over CC on the cable,
No feel sets straight into it and knocked out 12 reps and had to help myself with 3 forced reps to reach my 12. My arm felt like it didn't belong to me and the eph was kicking my arse and I bent over and started again and did another working set but heavier. Bang another 7 solid reps really stretching my bicep head and crunching it at the top, then I went into 3 forced reps what bset me light headed I pushed that hard.

I couldn't help holding my arms funny, my biceps felt strange, so much blood

Hammer curls
no feel sets I was fuking warmed up
2 working sets with a triple drop set, this went right down to halves and quarters

BB wrist curls
2 working sets to failure plus 2 rest pause, could not move my fingers afterwards. Had to stretch them on the bench to make them move.

Went a bit over the top but it felt good and the power was there so I used every ounce of it.

[marcus300]

I am back! Watching your posts for your exercises. This is how I learn.

Plus Mrs Marcus workouts are always a favorite.

Will post them up soon
mainly doing kettle bell training at the moment and a lot of core movements, she trying to tighten up her mid section she says she's put some bf on but she posed a side shot this afternoon and she still looks tight to me and went I showed her the picture she didn't agree, she wanted to be a lot tighter that's my girl