**Marcus's HIT Dungeon**

[DCI]

Nice, I wanna do this Saturday....tick tock tick tock....

Do it. I am finding for me the best way to legs is 2 weeks heavy lowish reps with one week like the above and a week off this I find makes my legs explode and feel great after it. Strange set up but works for me.

My legs are numb today so I know they won't be right till saturday lol

[Bio-Active]

Killed legs today

Leg press each rep was a pause rep after 1 warm up set

Leg ext

Leg curls

Lunges

Wall sits to fail one leg at a time

40 minutes cardio and done

[DCI]

Great job bio love those work outs

[NACH3]

Hey fellas,

So I've had 3 days in a row(going on my 4th today)... My arms are sore(I'm getting through to them now that I'm working them herd enough) - I feel like I can go another day and it would be shoulders... So after that I'd need a day regardless(even back after hurts my rear delt more so) - I think I'm gonna go for it today too and then give myself a good rest/refeed day - thoughts?!

[lovbyts]

Time for a good massage

[NACH3]

Time for a good massage

Oh boy do I need one! any Filipinos(Asians) you know that are available??

I've decided to give my body a rest - it needs it... I've been sitting here watching videos(motivational) and I'm not even thinking right - I'm not going to waste a w/o - b/c I know w/out my mind it's worthless!

Nice sessions so far guys

[clarky.]

Oh boy do I need one! any Filipinos(Asians) you know that are available??

I've decided to give my body a rest - it needs it... I've been sitting here watching videos(motivational) and I'm not even thinking right - I'm not going to waste a w/o - b/c I know w/out my mind it's worthless!

Nice sessions so far guys

Good call mate.

[clarky.]

Just back i did chest great session guys stretching and cable fly for a warm up.

Pre ex
Cable fly 1 working DD

Incline db fly 1 working DD **new weight**

Incline db press 1 working DD

Flat db fly 1 working 1 drop

Flat db press 1 working 1 drop

Cardio 40min and done

Really good session guys chest was on fire and huge lol just feeding up now.

[DCI]

Time for a good massage

We all know what that means you dirty bastard

Tonight was shoulders tired tbh as again due to going away ai have had to sqeeze 4 days training in 4 days which does take its toll on you so will be glad of the few days away to relax.

Started with rc warm ups. Then 3 sets warm up and normally do two heavy but only one heavy set was all I could do so one dropset too. Felt ok blood was pumping but nothing crazy.

Then onto inner shoulder press machine this was great to isolate 2 heavy and one drop.

The bb plate shrugs two sets slow and controled feeling the muscles contract was nice.

Then super set front and side raises 2 sets and one dropset was really good shoulders where exploding.

Finished with rope pulls two sets slow and controlled. Which helps when you are fatigued.

Then a quick set of tris nothing crazy

[clarky.]

We all know what that means you dirty bastard

Tonight was shoulders tired tbh as again due to going away ai have had to sqeeze 4 days training in 4 days which does take its toll on you so will be glad of the few days away to relax.

Started with rc warm ups. Then 3 sets warm up and normally do two heavy but only one heavy set was all I could do so one dropset too. Felt ok blood was pumping but nothing crazy.

Then onto inner shoulder press machine this was great to isolate 2 heavy and one drop.

The bb plate shrugs two sets slow and controled feeling the muscles contract was nice.

Then super set front and side raises 2 sets and one dropset was really good shoulders where exploding.

Finished with rope pulls two sets slow and controlled. Which helps when you are fatigued.

Then a quick set of tris nothing crazy

Nice session mate and aye he is a dirty bastard we all know how his massage would turn out eh

[RaginCajun]

Nice session mate and aye he is a dirty bastard we all know how his massage would turn out eh

Sign me up!

[DCI]

Nice session mate and aye he is a dirty bastard we all know how his massage would turn out eh

Cheers my celtic brother. Haha we all are onto lb's game haha. I might be in your country soon to go our HQ in glasgow.

[clarky.]

Cheers my celtic brother. Haha we all are onto lb's game haha. I might be in your country soon to go our HQ in glasgow.

Am only 20-30 min from glasgow mate.

[DCI]

Am only 20-30 min from glasgow mate.

Very cool if I can squeeze in a training session I'll let yeh know yeh big scottish fcker lol

[clarky.]

Hahaha i've shrunk i 've got that muscle dysmorphia

[Brett N]

Here's some advice. Do less reps to get to your goal weight and save your energy for the set (s) that matter. You'll see an instant improvement. Basically warm up like a powerlifter would. When you feel good on a warm up set, rack it. Doesn't matter if it's only 1-2 reps. Zero need to do more reps and waste energy on a set that's not important.

Let us know how you make out please.

Ok, before -

1 set 135x10 (warmup) Fine, maybe another set of 5-6 but go by feel.
1 set 225x10 (warmup) Too many reps. Back it down to about 5.
1 set 275x5 (thought was working set but too easy3 Maybe 2-3 here.
1 set 285x5 (thought working set but said fvck it) Skip this set. Waste of time.
1 set 295x5 (working set but not to failure((see pvssy excuse) Now this weight or more and I guarantee you'll be stronger with it.


Today - after work so was a little beat also.

warmup 135x4
warmup 225x3 felt good bracing
warmup 295x3 still good
working 315(record weight on stronglifts)x5
working 325x3

Dropped weight to 225 and did 8 more

Nice improvement, now that I feel confident about it, I will skip 315 next week and go straight to 325 til failure.

Thanks for advice on warmup.

[hawk14dl]

Thinking of changing up to a 3 day split. Would like some advice.

Push
bb bench, db flies, shoulder press, tri extensions (either over head or machine)

Pull
dead lifts, pull ups, lat pulls, rows, biceps

Legs
calves, squats, extensions, ham curls

What say you gurus?

[DCI]

Hahaha i've shrunk i 've got that muscle dysmorphia

Lol fck off you scot big bastard haha

[DCI]

Thinking of changing up to a 3 day split. Would like some advice.

Push
bb bench, db flies, shoulder press, tri extensions (either over head or machine)

Pull
dead lifts, pull ups, lat pulls, rows, biceps

Legs
calves, squats, extensions, ham curls

What say you gurus?

Personally I do a 4 day split.

Chest one day

Back the next

rest day

legs

and shoulders.

Then cardio.

I find it better for me to split the muscle groups like that to give the biggest bang from them each. Its a lot of work but worth the results I got from this trainig and messing with cald is amamzing

[BG]

Tuesday
Deads

So I havent done any upper body, shoulder feels good. Went so hard on deads it wiped me out for 2 days. Tomorrow Im going to do some light upper body to feel out for monday. My training partner is joining the pro's vs bro's in two weeks so he will be doing just rep work so this should benefit me.


BrettN, Kel is saying your first few sets can be as low as 2-3 reps, so you adjust to higher weights without using to much energy. Your working set should be 10-12 reps. 10 min, 12 to failure, thats why the "feeler" sets are important in order to get the right weight for your working.

[almostgone]

Feeling very craptacular today. Was going to hit legs today, but think I have some form of voodoo stomach virus because my guts are working OT.
Getting ready to call work and if we aren't terribly swamped, I am taking a vacation day. Will take it easy tonight and be nice and fresh for legs tomorrow evening.

[Brett N]

I haven't been doing that many reps at all since starting the Yates Blood and Guys workout. All his working sets are 6-8.

I only did 5 because it felt good and I wanted to set a new max.

10-12 May be better for growth but I am going to stick with the Yates program at least for the 6 weeks. I have been seeing good progress with it.

[hawk14dl]

Personally I do a 4 day split.

Chest one day

Back the next

rest day

legs

and shoulders.

Then cardio.

I find it better for me to split the muscle groups like that to give the biggest bang from them each. Its a lot of work but worth the results I got from this trainig and messing with cald is amamzing

That's probably more efficient.
I could probably manage a four day split. I lift on the weekends anyways. Mondays the only day i really prefer to be off.
I could do
Tues legs
weds shoulders
sat chest
Sun back

(I like to do chest on Saturday, so I'm fully rested and not tired from work)

[Sfla80]

Curious dci and hawk.....when would be arms??

[hawk14dl]

Sfla
i typically do tris with chest, bis with back. I'd continue that in either split

[itsmybody]

Alright....counting on y'all for this one since y'all have all sorts of experience. How come every time I come off var I immediately experience a pounding headache that seems to multiply as soon as I do my first lift? Of course I suck it up and get through the session but why does this happen immediately? Recommendations please before eyeballs BULDGE out if the head.
Oh n it's not lack of water...still guzzlin 2 gal/day.

[DCI]

That's probably more efficient.
I could probably manage a four day split. I lift on the weekends anyways. Mondays the only day i really prefer to be off.
I could do
Tues legs
weds shoulders
sat chest
Sun back

(I like to do chest on Saturday, so I'm fully rested and not tired from work)

Sounds good man my only advice would be to rotate the exercises. For example week one chest, back, rest, legs, shoulders.

Then week 2 start with back, chest, rest, legs, shoulders and continously rotate youll see a great change in your body

Curious dci and hawk.....when would be arms??

Hey man, I would include them on a Saturday morning cardio session or at the end of a back or finishing push exercise generally, to use the pre exhaust method if that makes any sense.

[hawk14dl]

I'd guess just a hormonal change. Ggr should be able to answer that though

[DCI]

I'd guess just a hormonal change. Ggr should be able to answer that though

What he said IMB, GGR is our go to woman for female cycles.

[itsmybody]

What he said IMB, GGR is our go to woman for female cycles.

She's a HERO

[DCI]

She's a HERO

Shes an absolute gem of a person. Shes helped me with advice for many ranging issues none fitness related and shes been on the money for them all.

I owe her a lot. Just like marcus on here and many of the contributors like clarky nach kk etc words cant comprehend the thanks I owe ye all

[DCI]

And of course the big AG man who I always forget to include in these posts but is always there like a big southern guardian angle ha

[almostgone]

And of course the big AG man who I always forget to include in these posts but is always there like a big southern guardian angle ha

Thanks DCI, but I owe so much to everyone in this thread, also. There's a very special breed of lifters here that just love to learn and share. This thread is a true gem!

[kelkel]

Ok, before -

1 set 135x10 (warmup) Fine, maybe another set of 5-6 but go by feel.
1 set 225x10 (warmup) Too many reps. Back it down to about 5.
1 set 275x5 (thought was working set but too easy3 Maybe 2-3 here.
1 set 285x5 (thought working set but said fvck it) Skip this set. Waste of time.
1 set 295x5 (working set but not to failure((see pvssy excuse) Now this weight or more and I guarantee you'll be stronger with it.


Today - after work so was a little beat also.

warmup 135x4
warmup 225x3 felt good bracing
warmup 295x3 still good
working 315(record weight on stronglifts)x5
working 325x3

Dropped weight to 225 and did 8 more

Nice improvement, now that I feel confident about it, I will skip 315 next week and go straight to 325 til failure.

Thanks for advice on warmup.

Don't be shy with doing some reps on your first warm-up set of 135. You need to make sure you've got good blood flow and are warmed up well before you start ramping up the weight. Use your judgment during your heavier warm ups. If you feel good with the weight after just a few reps, rack it and move up. I'm stoked that it worked for you! Saving the energy for the important sets is a theory you can apply to virtually every exercise but most particularly compound movements. Give it a go on chest next time and see how it works!

[DCI]

Thanks DCI, but I owe so much to everyone in this thread, also. There's a very special breed of lifters here that just love to learn and share. This thread is a true gem!

Agreed on all points. It would be unreal to organise a meet sometime with all the regular contributors on here I'll gladly travel to the US as I love visiting there and planning on going again to new york in october

[almostgone]

Agreed on all points. It would be unreal to organise a meet sometime with all the regular contributors on here I'll gladly travel to the US as I love visiting there and planning on going again to new york in october

Dang it, DCI, you must be psychic. I just had told the wife that if we ever hit the lottery I would have to buy a sh!tload of plane tickets and have everyone get together for a lifting session and one h*ll of a feast afterwards.

[itsmybody]

Dang it, DCI, you must be psychic. I just had told the wife that if we ever hit the lottery I would have to buy a sh!tload of plane tickets and have everyone get together for a lifting session and one h*ll of a feast afterwards.

I'm new but please let me join...I will sit quiet in a corner and not interrupt...just watch, absorb, learn...and be in awe!!!! It would be incredible and GGR and Bina cause y'all are the real deal!

[DCI]

Word AG man word. This has me thinking flights to.the US is not a big commitment for.me and I love the south from being in Texas two years ago for the F1. I'd be up for a 5 day trip across the pond to ye southern lunatics once you make me all the bbq I can eat and a few cold beers with some metal fab talk imbetween its all good to me lol.

[marcus300]

Dang it, DCI, you must be psychic. I just had told the wife that if we ever hit the lottery I would have to buy a sh!tload of plane tickets and have everyone get together for a lifting session and one h*ll of a feast afterwards.

Can I wear my mask?

[almostgone]

I'm new but please let me join...I will sit quiet in a corner and not interrupt...just watch, absorb, learn...and be in awe!!!! It would be incredible and GGR and Bina cause y'all are the real deal!

Oh, you're part of the group; there's no escaping now.