**Marcus's HIT Dungeon**

[NACH3]

Great to hear Nach man you def have improved a serious amount in this thread really happy for you man your work is clearly paying off serious thickness.

Dang man - thanks it means a lot to have you and others comment on the progress not only for me but for everyone in here(in all aspects)!!

Fvk yeah brotha lets all become the beasts which walk this earth!!

[DCI]

Dang man - thanks it means a lot to have you and others comment on the progress not only for me but for everyone in here(in all aspects)!!

Fvk yeah brotha lets all become the beasts which walk this earth!!

You're welcome man, credit were credit is due serious progress.

I Still have an awful long way to get to near where you are man but I'm happy at the mo but will push more in the new year.

[NACH3]

You're welcome man, credit were credit is due serious progress.

I Still have an awful long way to get to near where you are man but I'm happy at the mo but will push more in the new year.

Your consistent in and outta the gym(as w/all the members in this thread) - that's the main aspect in anything in life - plus w/time all good things will happen to those who put in the work - surely you and everyone in here are doing this - imho nutrition consistency rest/& recovery will get us all where we want to be(or keep trying since we are not ever satisfied lol)

[DCI]

Your consistent in and outta the gym(as w/all the members in this thread) - that's the main aspect in anything in life - plus w/time all good things will happen to those who put in the work - surely you and everyone in here are doing this - imho nutrition consistency rest/& recovery will get us all where we want to be(or keep trying since we are not ever satisfied lol)

Yeh I try to be as consistent as possible and push as hard as I can I find every 3 heavy and 4th week is de load week really suits me any longer and I'm just totally fcked.

Diet has been 90% consistent lately not as strict but still there or there abouts at 3k cals a day. I do feel am awful lot better than when I was low cals at 2.2k felt I carried more weight than at the higher cals and wasn't as lean which is very weird.

Still contemplating on going back on but not sure either

[almostgone]

I'm awake and throwing some coffee in my shake. Going to the shop to work arms here in a bit.

[NACH3]

Yeh I try to be as consistent as possible and push as hard as I can I find every 3 heavy and 4th week is de load week really suits me any longer and I'm just totally fcked.

Diet has been 90% consistent lately not as strict but still there or there abouts at 3k cals a day. I do feel am awful lot better than when I was low cals at 2.2k felt I carried more weight than at the higher cals and wasn't as lean which is very weird.

Still contemplating on going back on but not sure either

I think that's why I don't like cal deficits - sometimes(not all) it will slow your metabolism in which it sounds as if it may. Have been doing...?!?! You know your body and your getting in a nice groove it by the sounds and looks of your w/o's!

Yeah I took the rest day b/c after this cycle I'm Defo cycling my training more... A pullback when my body needs one or very 6-8 wks - it's tough while on tho :/ - but I find that pre-exhaust is a good balance for me(not all the time - but delts /traps it really warms up my RCs for any pressing at the end(+ I wind up pushing the same or slightly more than starting w/my compound movements)

[mussina123]

I think that's why I don't like cal deficits - sometimes(not all) it will slow your metabolism in which it sounds as if it may.

What do you recommend instead man? Sit around maintenance and try to recomp??

[Hazard]

What do you recommend instead man? Sit around maintenance and try to recomp??

Increase cardio while maintaining cals....

*edit* eat at maintenance and increase cardio

[Bodacious]

Yea it was the same weight. I knew I didn't go to failure on that set. Heck man if you want me to be honest by that time I was happy to just put one leg in front of the other. I totally agree with you on some of my feeler sets. They was to light.

How many reps are we talking about when your doing your feeler sets?

You have the basics down - just the weights aren't on par for HIT... You can't be at true positive failure at 6 reps and RP it for another 6 reps... Does this make sense?

Your feelers were a lil light imo... It's going to take some getting used to - but there's not a chance I could hit 6 reps at true positive failure then RP and get 6more(your using the same weight right)?? I don't think I could hit 6 and 6 on my drop - it's all about feeling it and getting in that zone in what ignites the fire within you(whatever that may be) feelings from the past - music - etc

Just stick with it and you'll be rewarded!

[almostgone]

OK, shake down and I'm off to the shop. Feels good to get back into the routine. Only been 4-5 days off but seems like an eternity.

[NACH3]

Yea it was the same weight. I knew I didn't go to failure on that set. Heck man if you want me to be honest by that time I was happy to just put one leg in front of the other. I totally agree with you on some of my feeler sets. They was to light.

How many reps are we talking about when your doing your feeler sets?

I'll do 10 my first to get the blood flowing(no more unless I'm super tight and that's my shoulder) after that it's just feeling it out for me -- it depends on the ex for me too, as my R shoulder is messed up so on presses I have to do more bugs keep itat say no more than 2-4 I can tell in that range if it's too light of too heavy - you don't want to ware yourself out unless your doing say a pre-exhaust w/chest(flys into presses I use my feelers as warm ups now for that real nice pump of blood in the muscle....

[kelkel]

Lol I love reading your posts

"Most the CVNTS were doing chest FFS TITS"

In a couple more years I'll have the lingo down.....FFS.

Yesterday was my first day back to the gym in 5+ years... did chest yesterday, did back today... my body is numb I can barely move my arms. Gonna try for legs tomorrow

Damn Hog. Take it real easy for a month or so. You need to re-acclimate your tendons and ligaments. Don't even come close to working hard just yet....

[Bodacious]

I'll do 10 my first to get the blood flowing(no more unless I'm super tight and that's my shoulder) after that it's just feeling it out for me -- it depends on the ex for me too, as my R shoulder is messed up so on presses I have to do more bugs keep itat say no more than 2-4 I can tell in that range if it's too light of too heavy - you don't want to ware yourself out unless your doing say a pre-exhaust w/chest(flys into presses I use my feelers as warm ups now for that real nice pump of blood in the muscle....

Got ya. I am sure Ill get better at it the more I do it. I also like the idea of not resting as much 25-35 sec top and I was back on it. I am going to stick with this type of training throughout this cycle. I only work one muscle group a day so they get some good rest. I usually try and do some type of light cardio at the end of each workout. 15-20 mins. Only day off to where I do nothing is Sunday I say that but some Sundays I will go stretch and work on a few things not really a workout tho. Maybe hike or something.

[NACH3]

Got ya. I am sure Ill get better at it the more I do it. I also like the idea of not resting as much 25-35 sec top and I was back on it. I am going to stick with this type of training throughout this cycle. I only work one muscle group a day so they get some good rest. I usually try and do some type of light cardio at the end of each workout. 15-20 mins. Only day off to where I do nothing is Sunday I say that but some Sundays I will go stretch and work on a few things not really a workout tho. Maybe hike or something.

Of course you'll get better w/time - this isn't easy - no one comes in here and just gets it BAM... It takes time for your body to acclimate to the progressive overload and adapting period - it takes time - plus any new type of training is hard - HIT is in its own category... Ya know your doing well just stay on it and you'll get it - consistency

[Buster Brown]

Just cranked out abs, back and hams
2 sets to failure physio ball pass overs
2 sets to failure weighted crunches
Wide grip pull downs 10/8/8/6
Dead lifts 8/8/8/6/4
Bent over rows 12/10/8/8/6
Seated rows 8/6/8/8
Single arm pull downs 4x8
Lying leg curls 4x8 or to failure
Standing good mornings 3x8
Standing calf raises 4 sets to failure

[NACH3]

Just cranked out abs, back and hams
2 sets to failure physio ball pass overs
2 sets to failure weighted crunches
Wide grip pull downs 10/8/8/6
Dead lifts 8/8/8/6/4
Bent over rows 12/10/8/8/6
Seated rows 8/6/8/8
Single arm pull downs 4x8
Lying leg curls 4x8 or to failure
Standing good mornings 3x8
Standing calf raises 4 sets to failure

Buster being a BB/PL - weighted abs - obviously done for the strengthening and bracing does it make your waist,ine bigger - which would be fine IF the bricks pop when lean??

[BG]

Back

Warm up

Wide grip pull downs
Palm up row machine
Bent overs
Deads

Abs
1 mile of cardio -Took a while but got it started

[Igifuno]

Lol he goes "you smiled through some bad contractions and you come to my office for this!? You have an internal laceration from child birth. This is normal and you are recovering really well. It takes 10-14 days to fully recover." So all is good I guess. The baby had her first check up - all is well. She is 100% healthy.

Great news Haz. Happy to hear.

[Igifuno]

I was messed up on a personal level... abused my body daily... I'm 6'6" and weighed in at 251lbs yesterday, at least 20% bf... I used to be around 240lbs with a 12-13% bf 5+ years ago.

Many of us have gone through rough times and self abuse, Hog. Happy to hear you've taken a step back toward health again. Proud of you man, keep it going and we're here to support you brother.

[Igifuno]

Well guys/gals, I just got back home and I'm pretty spent(taking a day off) to refeed - and rest(that hammie/groin tie in) - RELAXER time -- I've had all my meals so far too! other than that I got complemented on my size throughout the day(at my new gym and co-workers) Oh check this - I know a few are juicing as I found a 10mg tamox tab on the ground lmao! I grabbed it lol

Funny. Reminds me of this time I was in the locker room and went to take a leak, and whoever went before me didn't flush, which is annoying, but my bigger concern was that the piss in the pisser was fvcking dark brown. I'm yelling, whoever's fvcking piss this is needs some serious help. Go to the fvcking doctor today, get some liver detoxins or something. You're going to die if you don't. Haha..

[Igifuno]

- imho nutrition consistency rest/& recovery will get us all where we want to be(or keep trying since we are not ever satisfied lol)

That's it right there.

[Buster Brown]

Buster being a BB/PL - weighted abs - obviously done for the strengthening and bracing does it make your waist,ine bigger - which would be fine IF the bricks pop when lean??

I can't say that my waist has thickened as I always fluctuate in jean size by one size either bulking or leaning out. I really think the weighted ab exercises (and I do a variety of them) have allowed me to handle much more weight in doing PL style lifts and I never feel any lower back discomfort. I do two different ab exercises at the beginning of every workout and would never change that aspect of my training.

[almostgone]

Ahh, felt good.to get the lift in and get those fancy brain chemicals going tonight. Tonight was my last pullback lift, back to the full bore lifting next. So, 1 work set, drop weight, and a then another work set on most of the exercises. Very short rest between sets.

I know we have a couple of new participants in the thread, so when I get to the HIT lifts on my arms, don't let the slightly higher reps ranges throw you. My arms seem to like a higher rep range for now; just one of those tweaks we keep mentioning.


Seated at. d'bell curls- 2 w/u, Work1-4+, drop, Work2-5+.
Incline d'bell curls-2 w/u, Work1-4+, drop, weight, Work2-6+.
Preacher curls off back of incline bench- Work1-4+, drop, Work,2-4+.
Close grip cable EZ curl- Work1-7+, drop, Work2-8+.
Close grip Smythe press-2 w/u, Work1-8+, drop,Work2-7+.
Triceps press down w//straight handle-2 w/u, Work1-3+ reps (misjudged my weight), Work2-6+ reps.
D'bell skulls-Work1-7, drop weight,Work2-6+.
Pinwheels-15 reps/arm
Biceps stretch off a high bar in Smythe machine- held for a long 45 count.

39 minutes.

[clarky.]

Nice session AG.

[almostgone]

Thanks, Clarky. Looking forward to grinding out some low reps on shoulders soon.

[clarky.]

Good stuff mate.

Mornng guys and girls chest is a wee tad sore this morning so that's welcome. Think i'll hit back later so i'll report back the night.

[marcus300]

Shoulders

RC warm up

seated side laterals
3 warm up sets
1 working set - to failure+2 forced + 2 negs

pulley cable face pulls
2 feelers sets
1 working set - to failure + 2 forced

started out on the smith machine press but my back wasn't stable and was sore from yesterdays workout. I couldn't brace my trunk so I couldn't push to my limit. So after one set I swapped to a hammer press with a slight incline to it so I could force my back into the seat. Still couldn't push to my limit but forced my way through it but boy my back workout really hit some deep fibers

hammer press
2 feeler sets
1 working set to failure + 2 forced reps + 2 negs

BB shrugs
2 feeler sets
1 working set to failure plus 3 drops.

[DCI]

I think that's why I don't like cal deficits - sometimes(not all) it will slow your metabolism in which it sounds as if it may. Have been doing...?!?! You know your body and your getting in a nice groove it by the sounds and looks of your w/o's!

Yeah I took the rest day b/c after this cycle I'm Defo cycling my training more... A pullback when my body needs one or very 6-8 wks - it's tough while on tho :/ - but I find that pre-exhaust is a good balance for me(not all the time - but delts /traps it really warms up my RCs for any pressing at the end(+ I wind up pushing the same or slightly more than starting w/my compound movements)

I lasted 10 days on 2.2k it was hell never again. The lowest I can go is 2.5k while still be able to function.

Most def re the training as you advance on you will find and see what goes best for your body and when to push and when not to push. Plus you see size pack on when you figure it out but it certainly takes a long time to figure it out. But when you do the change is crazy and the strength is addictive.

[NACH3]

Despite being tired and spent yesterday - woke up at 300am and had to start eating - I've been starving upon waking and I still eat something every time I awake... I'm carbing up for back tomorrow(back takes a lot outta me)

Chest is still sore from Monday -- legs more sore today than yesterday

Looking forward to destroying my arms today - much needed pain in - gonna make em harder than set concrete!

[Bio-Active]

Lat pull downs


Hammer strength wide grip rows

Free motion cable pull downs

Close grip rows

Lower back extensions

Calf raises

20 minutes low intensity cardio and done

[DCI]

Nice nach im always starved after legs so eatting away here too all day.

Nice session bio.

[Bodacious]

Despite being tired and spent yesterday - woke up at 300am and had to start eating - I've been starving upon waking and I still eat something every time I awake... I'm carbing up for back tomorrow(back takes a lot outta me)

Chest is still sore from Monday -- legs more sore today than yesterday

Looking forward to destroying my arms today - much needed pain in - gonna make em harder than set concrete!

Sounds like me Nach First thing I do is when I wake up get something to eat. Starving..LOL..

Legs are little sore from yesterdays workout.If I am feeling them out right they are going to be sore as ship tomorrow morning.

Already got 3/4 cup of 1min quick oats with a scoop of protien in me....getting ready to go Kill these arms. You said you was going to make yours feel like concrete, then I am going to do my best to make mine feel like steal.

[almostgone]

Shoulders

RC warm up

seated side laterals
3 warm up sets
1 working set - to failure+2 forced + 2 negs

pulley cable face pulls
2 feelers sets
1 working set - to failure + 2 forced

started out on the smith machine press but my back wasn't stable and was sore from yesterdays workout. I couldn't brace my trunk so I couldn't push to my limit. So after one set I swapped to a hammer press with a slight incline to it so I could force my back into the seat. Still couldn't push to my limit but forced my way through it but boy my back workout really hit some deep fibers

hammer press
2 feeler sets
1 working set to failure + 2 forced reps + 2 negs

BB shrugs
2 feeler sets
1 working set to failure plus 3 drops.

Marcus, the face pulls with the cable. Is that like the rear delt pulls in the video you posted a while back? I think it was a Phil Heath video, maybe?

[almostgone]

Mixing up a slow digesting shake to keep by the bed. I will inevitably wake up about 2-3 tikes while I'm crashed. Even though I just lifted last night, I'm in the mood to lift again today. Will see how I feel later. I will either lift or make.my fat start crying (sweatjng) via cardio.

[mussina123]

What's your guys input on rest day intake? Keeping the same as training days or lowering?

[Hazard]

Does anyone know how to host a video? I'd like to take one training delts and then post it up but I've not got a clue how to doit lol

[RaginCajun]

Does anyone know how to host a video? I'd like to take one training delts and then post it up but I've not got a clue how to doit lol

austinite should prob know how to nerd that up!

[Sfla80]

Does anyone know how to host a video? I'd like to take one training delts and then post it up but I've not got a clue how to doit lol

I've posted to videos in this thread awhile back (squats and Tbar row).

The way I did it was uploading to YouTube (which means u have to make an account if you don't have one already, it stays private to) Then once uploaded just copy and paste it here.

I'm sure there might be a better way, but if you are computer savy, I think this is the best way to go.

[marcus300]

Marcus, the face pulls with the cable. Is that like the rear delt pulls in the video you posted a while back? I think it was a Phil Heath video, maybe?

yeh same thing AG

[Sfla80]

Chest and core

Pec/Dec

Incline db fly 3 sets 1 drop

Flat db fly (same)

Incline db press

Smith flat press (wanted db but every bench taken)

Free motion cable flies high and even straight set. Then finished with low one arm cable fly.

Core was giant set of 5 movements.

Was 188 at the gym today.