**Marcus's HIT Dungeon**

[zempey]

Chest today and hit a new pb on bench, got 335 up and did 315x3 and it felt easy, it has never felt easy before.

Bench: 1 warm, 2 feel, 2 working 1 drop.

Incline db press: 3 working.

Flat fly: 2 feel, 1 working.

Hammer Strength decline: 1 feel, 2 working.

Low cable fly: 3 working.

Db pull over: 2 feel, 1 working.

Pec dec: 1 feel, 2 working.

Dips: 3 working.

Vbar push down: 3 sets for a burn and pump.

Good day in the gym today, almost hit 225 for 20 but couldn't lock out the last rep, psyched my self out. Couldn't believe how easily 315 went up, all the heavy db work is paying off because I have never been able to move 315 like that before. Will be hitting legs tomorrow if my knee stops hurting, it is in rough shape today and I don't know why.

[NACH3]

If you didnt puke and can still walk you didnt hit them hard enough.

I agree... I've had a few puke and rallies the past two wks

[lovbyts]

I agree... I've had a few puke and rallies the past two wks

Me 2. Ive got to stop buying that cheap Rum...

[NACH3]

me 2. Ive got to stop buying that cheap rum... :drunk:

lol...

[NACH3]

Legs - tried B & B on my squats(seems like I got in a groove w/the breathing) pushed a plate more aside on my V squats... (did not do leg press today)....

Abs stretching R/C exercises - really getting into the habit of using this time for my mind to get ready for the assault im about to put my body under! SMR

Seated calf raises - 3 feelers(15-20) 3w DD (6-12) then burned em out

V Squats - new weight + B & B(definitely felt the power increase) 4 feelers 2w TD

DB stiff legged deads - 3w failing 8-12

Smith lunges - 3w(6-12 failing - almost got stuck - when I went down for one more on last set)but still getting/concentrating on better form on these (just started them back up really like these)& still slightly able to do more weight than last wk - and very fatigued when I got in the middle of the set

Leg curls - 3w w/RP all failing 8-15

Leg extensions - 3w RP all failing 10-15

Standing calf raises 2w

Weights done in 38min very intense - almost puked - I was really trying not too as im having enough trouble keeping my weight up(metabolism is just burning everything)! Won't complain about that tho

[energizer bunny]

Going to give the routine recommended from almostgone from page 41 a shot. Starting July 14th after my holidays.

5 day split, shoulders, back, chest, legs, arms, abs and cardio 3 x a week.

going to add a compound movement at the start of each workout except arms. not to failure, just so i can keep in the groove! hit about 80% 1RM for 3 sets of 8. then the rest exactly how Marcus laid it out on page 41.

cheers

[marcus300]

Going to give the routine recommended from almostgone from page 41 a shot. Starting July 14th after my holidays.

5 day split, shoulders, back, chest, legs, arms, abs and cardio 3 x a week.

going to add a compound movement at the start of each workout except arms. not to failure, just so i can keep in the groove! hit about 80% 1RM for 3 sets of 8. then the rest exactly how Marcus laid it out on page 41.

cheers

Why would you implement 3 sets of 8 pre the HIT routine mate? you state just to keep in the groove!!!

Do your warm up sets, your feelers sets and once your fully running at speed condense your sets into one working set and go pure HIT, at least if your going to try HIT give it a good go because adding 3 sets of 8 at the start of each movement will be like going from volume to HIT....

Now your over to the dark side we may have to guide you more, you require size, thickness and cuts stick around

[kelkel]

Good evening Marcus.

[marcus300]

Good evening Marcus.

Hello my shredding friend

[itsmybody]

If you didnt puke and can still walk you didnt hit them hard enough.

^^^^completely agree....it's a verse in the bible too. Hope it was a good one too.

[hawk14dl]

Well, the softball league has decided i need a one year break from their facility. . I gotta work on that aggression i guess.

Anyways, that seriously frees up my lifting schedule. Instead of trying to squeeze everything into 4 days, i now have zero limitations on my lifting/ rest days.

Time to grow. (Well, next week. . Cause I'm taking this week off. . And it sucks)

[energizer bunny]

Why would you implement 3 sets of 8 pre the HIT routine mate? you state just to keep in the groove!!!

Do your warm up sets, your feelers sets and once your fully running at speed condense your sets into one working set and go pure HIT, at least if your going to try HIT give it a good go because adding 3 sets of 8 at the start of each movement will be like going from volume to HIT....

Now your over to the dark side we may have to guide you more, you require size, thickness and cuts stick around

Morning. Since Christmas I've been concentrating on strength and for me I have improved on 3 of the main lifts quite a bit being in a deficit calorie wise, I have been following smolov style workouts....so I really don't want to lose my strength gains during the hit going from squating and overhead pressing 4 x a week to not focusing on them is freaking me out ha! Will I be able to keep my strength up with hit? The groove just meant doing a compound once a week. Cheers

[marcus300]

Morning. Since Christmas I've been concentrating on strength and for me I have improved on 3 of the main lifts quite a bit being in a deficit calorie wise, I have been following smolov style workouts....so I really don't want to lose my strength gains during the hit going from squating and overhead pressing 4 x a week to not focusing on them is freaking me out ha! Will I be able to keep my strength up with hit? The groove just meant doing a compound once a week. Cheers

Of course you can if you understand the basic principle of HIT. Not sure if you fully understand it but compound movements are the aim for the working set.

If your happy with your current gains stick with them or you feel you want to mix things up go ahead but from what you describe you won't be training HIT but that doesn't mean it won't be productive mate.

You know me I'm HIT obsessed but you moving forward with any kind of training stick with it imho. It would be impossible for me to properly squat 4 x a week but I'll be interested in the outcome of your new routine.

You stay in here I will fully convert you by the way

[energizer bunny]

Cheers Marcus. Sorry didn't make myself clear I have completed the smolov routine and am def wanting to try hit! I never went to failure on the smolov? It was a set % of 1 rep max 4 x a week, it worked for me but I'm just a beginner in strength training, might not work for you strong fukas!

I'll follow your routine to a T for the 6-8 weeks mate. You know what works. Cheers

[marcus300]

Cheers Marcus. Sorry didn't make myself clear I have completed the smolov routine and am def wanting to try hit! I never went to failure on the smolov? It was a set % of 1 rep max 4 x a week, it worked for me but I'm just a beginner in strength training, might not work for you strong fukas!

I'll follow your routine to a T for the 6-8 weeks mate. You know what works. Cheers

I'm playing with you mate I'm just HIT crazy or in other words i'm not right in the head

Theres no set rules but basic principles to HIT and training to failure and beyond is extremely hard to do, first step to getting to true failure which can take a long time to get your body to this place and also getting your head in the right metal zone to be able to go into this pain barrier to push to these levels.

But we are here to help and there is a bunch of articles and posts on here to help guide you and I can repost most of them for you so don't worry. Please post your thoughts and feeling as you try HIT and we can help you slowly get to the place you should be at to experience new growth.

I know your was having problems with your natural test and getting dialled in which I hope you have sorted out now, I know so well in the UK its hard as fuk to get this sorted so let us know were your up to and how things are going.

Any questions what so ever no matter what they are regarding HIT or anything just ask away we have a bunch of knowledge in this dungeon

[energizer bunny]

Nice 1...will def report back on how it goes.....my Trt is sorted now because I'm self medicating test undec every 9 weeks, blood work controlled. Not as good as being on the nhs but at least my blood work is more detailed. Feeling good and ready to look big and cut(wey as big and cut for me) been training so many different things the last 10 years,mma, boxing, weights, running, swimming etc etc, never focusing on one thing! Just want to put some decent size and strength on and look good doing it! Haha Fukin 34 this year!!

[marcus300]

Nice 1...will def report back on how it goes.....my Trt is sorted now because I'm self medicating test undec every 9 weeks, blood work controlled. Not as good as being on the nhs but at least my blood work is more detailed. Feeling good and ready to look big and cut(wey as big and cut for me) been training so many different things the last 10 years,mma, boxing, weights, running, swimming etc etc, never focusing on one thing! Just want to put some decent size and strength on and look good doing it! Haha Fukin 34 this year!!

Holy fuk 34yrs I remember you in your 20's ...oh I feel old now

Nice to see your dialled in with your TRT shame its not NHS but what ever means you have to take.

[energizer bunny]

Haha flys over doesn't it! I mate shame about nhs since I've paid my dues but never mind!....how old are you Marcus? If you don't mind saying?

[marcus300]

Haha flys over doesn't it! I mate shame about nhs since I've paid my dues but never mind!....how old are you Marcus? If you don't mind saying?

I do mind you asking infact I've just suddenly developed Tourette's

I am 48yrs old in a few weeks

[lovbyts]

Haha flys over doesn't it! I mate shame about nhs since I've paid my dues but never mind!....how old are you Marcus? If you don't mind saying?

I think he is around 60.

[energizer bunny]

I do mind you asking infact I've just suddenly developed Tourette's

I am 48yrs old in a few weeks

48 not that old mate! Fukin beast mate. More size than anyone my age!

[energizer bunny]

I think he is around 60.

Haha!

[clarky.]

Had a back session yesterday guys it was great first time using a hammer strenth fvcking killed it

Hammer strenth 1 working +rp DD

CG pd 1 working +rp DD

BB rows 1 working +rp DD

Db rows 2 working

Shrugs smith 1 working DD

And done great session i will catch up on the thread later fellas

[mussina123]

In on this thread! I'm a new member eager to learn, looks like I have a lot of reading to do...lol

[Bio-Active]

Hammer strength wide grip pull downs

Seated rows

Bent over rows

Close grip pulls

Lower back extensions

40 minutes cardio and done

[almostgone]

In on this thread! I'm a new member eager to learn, looks like I have a lot of reading to do...lol

Welcome to the forum and to the thread.

[kelkel]

in other words i'm not right in the head

Surprisingly, no ones arguing that point.....

[zempey]

Since I have tweaked my routine to more closely resemble HIT I have gotten stronger and gained more dense muscle. I was always in a pyramid type program, but now I waste less energy on warm up sets and feeler sets and do my working sets balls out and beyond failure. I like this method much more, I will continue to move towards all out HIT as time goes on.

[mussina123]

Welcome to the forum and to the thread.

Thank you!!

Off from gym and work... time to catch up lol... in the meanwhile, how's everyone doing? what are your goals atm?

[zempey]

Get as big as I can while keeping bf% in range.

[marcus300]

Surprisingly, no ones arguing that point.....

cvnt

[Hazard]

cvnt

No one's going to argue that point either :-p

[Hazard]

Just finished up back/tri's and abs. I kept all the pressure off my lower back today. I still have a great deal of pain. I took yesterday off and it felt like it was getting better. Woke up today and it felt like I was back to square one.

I'm going to do isolated movements just to get blood in my legs tomorrow. Can't squat or do presses.

[kelkel]

Haz what about your upcoming PT test / running stuff?

[Hazard]

Haz what about your upcoming PT test / running stuff?

I'm not feeling good about it to be honest. I'm going to give it hell.... Ill probably puke durring the mile. Ill ace everything else tho

[kelkel]

Just start slow and pace yourself.

[Hazard]

Just start slow and pace yourself.

A 9:00 mile is a 7.0 or 7.5 on a treadmill at 1.0% incline. It's like a friggin sprint!

[zempey]

Take the skirt off and run.

[RaginCajun]

Just start slow and pace yourself.

That's what she said!

[Hazard]

Take the skirt off and run.

Lmao! I weighed in at 261 today..... 1 mile at 9:00 is hard as shit lol