**Marcus's HIT Dungeon**

[bigdil511]

Great workout clarky. Man I feel your pain on the socializing in the gym. Prime reason why I started working out on my lunch hour!

I'm a fuking cvnt in the gym so people ignore me , it works out well for me. Way too busy to be nice, but I'm kind of a d1ck in general so it comes easy to me.

[OdinsOtherSon]

Getting the weight right is crucial, that's why feeler sets have to be well thought out. If you are a little light on the weight during your working set you need to slow rep speed down in the early reps so that failure can be reached at the end. If you go to heavy, quicken the early reps and slow the last few to hit the target rep range and achieve failure.

This is exactly what I've found myself doing simply by default. And I've experienced both scenarios you're describing here BG. Rep control, especially before you've figured out your weight range using HIT is critical in making this thing work in an optimal fashion. But HIT has made me do something I KNEW that I shoulda been doing all along...focusing on the neg portion of the rep.

[novastepp]

One thing I wouldn't do and goes against HITing's progressive overload is to reduce any of your working set weights - if anything your body will adapt to the overload and have no other choice but to grow... It's just getting those feelers down after your initial set if that's what is hindering you... And imho it's not - this is part of going to failure and HIT w/the high intensity and heavy arse weights you shouldn't be able to hit the working weight you were b4 starting HIT(if I'm reading that right)?!

You're reading it right. I'm not trying to hit the old working weight. It's all about those feelers after the initial destruction. I'm getting better, as I hit the workouts more and more it's becoming clearer to me when I've got the correct weight.

[NACH3]

You're reading it right. I'm not trying to hit the old working weight. It's all about those feelers after the initial destruction. I'm getting better, as I hit the workouts more and more it's becoming clearer to me when I've got the correct weight.

Awesome! That's it - it's all about the feelers to gauge that working set!

It gets clearer and better as you go. It's definitely most rewarding... You've got the diet down... Nutrition and HIT = MONSTERS & FREAKS OF NATURE - TURNING HEADS haha it's so true tho

[Bodacious]

Or you can be like Marcus and say fxk counting cals and eat 4500 like he did today. Lol That's a lot of eating. I posted a pic of what I ate tonight. It was huge amont of food. Still bet I wasn't close to 4500 cals for the day.

[NACH3]

Or you can be like Marcus and say fxk counting cals and eat 4500 like he did today. Lol That's a lot of eating. I posted a pic of what I ate tonight. It was huge amont of food. Still bet I wasn't close to 4500 cals for the day.

Who said anything about counting cals, Bod? Counting is for the birds lol

How was the DTM?

[Hazard]

I don't count shit.... I eat until I'm stuffed lol

[NACH3]

I don't count shit.... I eat until I'm stuffed lol

X2

I do weigh it - I guess for when I cut lolol

[NACH3]

I don't count shit.... I eat until I'm stuffed lol

Haz, I got that edamame pasta(24g P/21g C - 11g dietary fiber/2g F) per 2oz but I got it at Costco 16 servings lol

[Hazard]

Haz, I got that edamame pasta(24g P/21g C - 11g dietary fiber/2g F) per 2oz but I got it at Costco 16 servings lol

that's where I got it.... I have a love hate relationship with it. DO NOT eat a protein with it. It'll feel like you have a rock in your guts for 12 hours lol

[NACH3]

that's where I got it.... I have a love hate relationship with it. DO NOT eat a protein with it. It'll feel like you have a rock in your guts for 12 hours lol

I defo remember you saying that when I woke up lol

[almostgone]

What sucks is that I have to hurry and get ready and go to work in 30 mins, which means the dreaded....shower while still sweating.

It never works.

Absolutely agree, they never take, even if I stand in front of a fan as soon as I get out of the shower.

[almostgone]

DELTS/TRAPS

PRE-EXHAUST
Stretching rolling abs RC ex's(w/my 5lb plates with me) - had 3 lots of coffee in my shk w/50mgs of Ephedrine/& beta alanine I was/am fvking moving like no one else - cvnts can't keep up w/me! Still there after I left lolol - Proper fvking cvnts...
- hit side laterals/front raises to warm up and get blood flowing!

DB Side Laterals(holding leaning out - no momentum)
2 warm ups 1w 6-7(w/partials then 1/4's till weight wouldn't move) drop 3-4+ RP 1-2 w/same beyond failure techniques as above until weight couldn't move

Rev Grip Front raises(**new weight**)
2feelers 1w 5 drop 4 drop(same weight/basically a RP w/no rest just put it down and picked it back up) 1-2

Rears w/DBs facing incline
1warm up 10+ 1w 8+RP/2+RP/1(only took 5breaths) and held elbows out(90*) for 3sec on each rep! Fvk that was a great set

Face pulls(long bar attachment
3w higher rep range just to burn out my rears

SMITH MP(**new weight**)
3 feelers felt strong and light(put 2wheels aside) 1w 6(1forced 1neg) drop 3+(racked short) drop(same weight 5breaths) 1 then went for 2 but nada racked short

SHRUGS
Reg Grip - 2w 10+/8+(holding all for 3-5sec)
Behind back - 2w 15+ holding all for 3-5sec
DB(120s/6-8) dropped by 10lbs to 60s averaging 3-5 per drop - holding them all for 3sec at top of contraction!

I was ready and visualized this w/o since I hit back 2 days ago! I'll be feeling this one for a few days easy - my traps are already saying you fvker why'd you go and torture us like that - b/c you Fvkers Your going to grow bigger and thicker

I've been doing the same w/ d'bell shrugs from the side for a couple of months or so. Usually start with the 100s or 105s and just start dropping until I hit the ~ 40s.. Once the reps start coming back up 4-5 reps, I stop there (usually am completely trashed at that point). Seems to be putting my traps up higher on my neck.

[almostgone]

Ok guys did back this morning it went ok not the greatest but it was good i stopped half way through to talk to a guy i know i was not wanting to be a cvnt and ignore him but it kinda fvcked my session up.

Wg pd 1 working DD uh grip

Cg pd 1 working TD uh grip

Straight arm pd 1 working DD

Seated row 1 working TD

T bar 1 working 1 drop

Bent over bb row 1 working 1 drop

Deads 1 working DD **new weight**


As i said guys i fvcked it up by stopping half way i stopped for about 20-30 min i never ever do this back is sore so will see the mora

Whew, I bet you will be feeling the drops on the deads. If I drop weight it is usually for a second set after I get my air for a "wee" bit. If I drop weight and immediately grab the bar to go again I would probably tip over and "plant my face" into my shop floor. Of course, I do them at the end of the lift also.
Really nice lift Clarky especially with having to stop for a quick visit.

[OdinsOtherSon]

I've been doing the same w/ d'bell shrugs from the side for a couple of months or so. Usually start with the 100s or 105s and just start dropping until I hit the ~ 40s.. Once the reps start coming back up 4-5 reps, I stop there (usually am completely trashed at that point). Seems to be putting my traps up higher on my neck.

Stealin this^^^

[almostgone]

I feel like I need to admit, to the Vets and longtimers in this thread, and the guys who may try this, that HIT will take time to learn, even if you can hit failure.

I started by hitting failure in compound movements because I had well documented my lifts from volume and hypertrophy training, so I knew where I would be in regard to most movements.

Then the fun began.

I had great HIT workouts and I hit failure within the rep range prescribed, and I had to start from nearly scratch on many of the movements I was doing. If I hit beautiful failure with drops on decline BB...all of teh information I had documented about where I was with my lifts BEFORE HIT, was worthless. ALL OF IT. Just trash it.

I had to relearn what a warmup was, what a feeler set was designed to do, etc.

I thought I was doing it right, right from the start, and I think its now goddamn impossible.

I didn't mean any disrespect to anyone when I said, I got this! Or that I understood HIT. I understand it in principle, but doing it is different entirely and will take weeks to learn. In fact, If I were to guess, I bet I get it down by the time I need to pull back

So for now, let me readdress you all as a guy who is doing HIT as hard as anyone out there. I'm busting my ass, I'm failing, and I'm loving it.

I'm also working on finding the rep range necessary, in which to fail for maximum benefit on ALL my lifts in ALL my workouts. I'm not there yet, but I'm closing in. I'm making changes, I'm asking for help, and I'm feeding off of your motivation.

So, Marcus, BG, KEL, Nach, Clarky, Igi, Sfla, Haz, AG, OOS, Bod, and everyone in here who is chiming in and helping me on this journey, I am appreciative.

nOva

In a weird way, that's part of the fun of the challenge to me, Nova. Failure and beyond is always evolving/ is fluid. It hasn't become a fixed point for me yet; I'm not sure that it ever will. Sure hope not.

[almostgone]

Stealin this^^^

LOL, not stealing ,OOS. We all share our info and experiences (good and bad) in here. I think you'll like it, but be ready to stretch out the neck hole.of your T-shirts or leave an extra button undone. It will definitely make a change in your traps.

[almostgone]

D@mn good thing I took my script relaxer this morning. When I woke up, my back was tight as a banjo string. Did some rumble rolling and a short bit of time on ye olde treadmill before work.
Legs are going to catch so much h*ll tonight.

[marcus300]

Morning

Gym is calling for me. Got an appointment with a mate and it's time to turn the heat up.

I'm going to hurt him

Back soon

[clarky.]

Morning

Gym is calling for me. Got an appointment with a mate and it's time to turn the heat up.

I'm going to hurt him

Back soon

poor cvnt

[clarky.]

Whew, I bet you will be feeling the drops on the deads. If I drop weight it is usually for a second set after I get my air for a "wee" bit. If I drop weight and immediately grab the bar to go again I would probably tip over and "plant my face" into my shop floor. Of course, I do them at the end of the lift also.
Really nice lift Clarky especially with having to stop for a quick visit.

Thanks mate. Back is done right in mate lats are fvcked well chuffed. I really though i was going to pass out on my working set i was a bit dizzy lol ma back is holding up good no pain or anything AG so am just pounding away. I fvcking love back day love it and my bi's are still fried mate they are in bits still.

[almostgone]

Good! I have a feeling Marcus is going to send some poor soul to the hospital from the gym today.

[clarky.]

aye some poor cvnts getting it the day.

[novastepp]

Good! I have a feeling Marcus is going to send some poor soul to the hospital from the gym today.

Me too. I hope he is feeling better.

[novastepp]

Morning Gym is calling for me. Got an appointment with a mate and it's time to turn the heat up. I'm going to hurt him Back soon

Didn't see this the first time I read through. Glad to see you're ready to wreck it!

[novastepp]

Thanks mate. Back is done right in mate lats are fvcked well chuffed. I really though i was going to pass out on my working set i was a bit dizzy lol ma back is holding up good no pain or anything AG so am just pounding away. I fvcking love back day love it and my bi's are still fried mate they are in bits still.

I really like your back set up too, Clarky. I may give it a go. I'm also going to get the DY style deads at the end of my back session too.

[Dpyle]

Good morning fellas! Damn, life gets in the way sometimes! Things are looking up for me. A major overhaul at work has left me with a new schedule and no excuses. I'm coming back harder than ever!

[mussina123]

Just got over a sickness a couple weeks ago... Now a sore throat, ugh... Had a rest day yesterday when it first started, still hurts, but not going to let it stop me kill it in the gym!!!

[marcus300]

Decided to do some chest but due to my RC acting up last week I went for pre exhaust super set. If anyone has done these you know its a kind of a different pain, similar to a hot poker digging into your chest which is nice.

RC warm up -external and internal rotations with very light weight coupled with some over head stretches with a broom stick.

DB's feel better for me at this moment in time so that's what we decided to use.

Incline db flyes with no rest and straight into db press
3 warm up sets - needed these and to be honest the pain was pretty bad,
working set - hit failure on the flyes then straight into press and oh my fuking god, hit 2 reps and the burn was lovely and I knocked out in total 8 reps. Didn't feel like I had enough weight and missed my working set weight so I decided to do another working set to the sadness of my training partner.
2 working set - increased weight - flyes hit failure on 6th rep and added to forced - then straight into press -shit this hurt knocked out 6 reps with one forced. At this stage I had my usual eye ball shake.

My training partner pulled some fuking strange faces, I told him he looked a cvnt while working out which didn't go down well he didn't say anything to me except it hurts, soft cvnt.

flat db flyes straight into vertical hammer flat press
2 feel sets - which burnt like hell
1 working set to failure then hit failure plus 2 forced on the flat hammer press.

Decided to do some cables just for sits and giggles
2 working sets to failure, hot higher rep range 12 reps.


chest done


Then I did some bag work - 4 rounds of 3 mins -
1st round I told my partner to hold the bag and after 3mins he said ive had enough and had to go home so finished off another 3 rounds myself.

200 crunches afterwards

job done

very short chest workout but extremely painful and productive,

[marcus300]

Good! I have a feeling Marcus is going to send some poor soul to the hospital from the gym today.

lol he didn't like it, but I did

[marcus300]

poor cvnt

that's what I told him but left out the poor

[marcus300]

Getting the weight right is crucial, that's why feeler sets have to be well thought out. If you are a little light on the weight during your working set you need to slow rep speed down in the early reps so that failure can be reached at the end. If you go to heavy, quicken the early reps and slow the last few to hit the target rep range and achieve failure.

BG in the house great advice above

If you totally miss judge your working set and you cant do anything about it just do another one but like BG stated above you can alter the rep speed and implement some time under tension principles to help bring in failure

[GirlyGymRat]

Strongest relaxer I have taken is a Flexeril??? Didn't really do to much for me that I can remember. Its been so long ago I don't know the mg.

Yes. It's very good. 500mg I think but doc will script it out right. It did make me tired.

[novastepp]

Decided to do some chest but due to my RC acting up last week I went for pre exhaust super set. If anyone has done these you know its a kind of a different pain, similar to a hot poker digging into your chest which is nice. RC warm up -external and internal rotations with very light weight coupled with some over head stretches with a broom stick. DB's feel better for me at this moment in time so that's what we decided to use. Incline db flyes with no rest and straight into db press 3 warm up sets - needed these and to be honest the pain was pretty bad, working set - hit failure on the flyes then straight into press and oh my fuking god, hit 2 reps and the burn was lovely and I knocked out in total 8 reps. Didn't feel like I had enough weight and missed my working set weight so I decided to do another working set to the sadness of my training partner. 2 working set - increased weight - flyes hit failure on 6th rep and added to forced - then straight into press -shit this hurt knocked out 6 reps with one forced. At this stage I had my usual eye ball shake. My training partner pulled some fuking strange faces, I told him he looked a cvnt while working out which didn't go down well he didn't say anything to me except it hurts, soft cvnt. flat db flyes straight into vertical hammer flat press 2 feel sets - which burnt like hell 1 working set to failure then hit failure plus 2 forced on the flat hammer press. Decided to do some cables just for sits and giggles 2 working sets to failure, hot higher rep range 12 reps. chest done Then I did some bag work - 4 rounds of 3 mins - 1st round I told my partner to hold the bag and after 3mins he said ive had enough and had to go home so finished off another 3 rounds myself. 200 crunches afterwards job done very short chest workout but extremely painful and productive,

Dedication! Thanks for detailing how you overcome the pain and adversity you face in the gym.

I also love bag work, but as a newcomer to HIT I haven't had the steam left to do it. I'd love to work it in after a training session sometime.

[GirlyGymRat]

I always see females utilizing these! Woman do have stronger lower bodies pound for pound imho just b/c they're worried about there arse and leg shape much more... We like size and strength but it amazes me sometimes his strong these women are! A little girl was on the smith doing static lunges w/225 lol grunting and going to failure - awesome!

I just experimented with smith squats last week. I actually think it improved my form. I was able to dig deeper into parallel - my hip flexors and hamstrings are so tight from desk job I have taken to work standing in my stilettos! I am going to try lunges on smith now also.

If the little grunting girl and BG wife are doing it- I'm in. Lol

[Bodacious]

Who said anything about counting cals, Bod? Counting is for the birds lol

How was the DTM?

LOL(....Man we went to NC yesterday and spent the day. Was going to get one down there but they was booked up. So I was unable to get one, I need one.

[NACH3]

Decided to do some chest but due to my RC acting up last week I went for pre exhaust super set. If anyone has done these you know its a kind of a different pain, similar to a hot poker digging into your chest which is nice.

RC warm up -external and internal rotations with very light weight coupled with some over head stretches with a broom stick.

DB's feel better for me at this moment in time so that's what we decided to use.



BOOM! Lovely!

This is also coming up for me

[NACH3]

LOL(....Man we went to NC yesterday and spent the day. Was going to get one down there but they was booked up. So I was unable to get one, I need one.

I have my ART appt today! can't wait but know it's going to hurt like a MFer - ahhh Pain

[NACH3]

I just experimented with smith squats last week. I actually think it improved my form. I was able to dig deeper into parallel - my hip flexors and hamstrings are so tight from desk job I have taken to work standing in my stilettos! I am going to try lunges on smith now also.

If the little grunting girl and BG wife are doing it- I'm in. Lol

Hey Girly,

Im training a kid now whose at a desk all day bf his hips/hammies are soooo tight - his form suffers very much... Try getting a rumble roller and put it on your Psoas muscles and roll them out(the Psoas actually wraps around from the back to the front of your hip flexors)

And the Smith is great to use as you can push back against the bar(as your legs are more forward) giving you a bigger ROM) hope you likes

[Bodacious]

Dedication! Thanks for detailing how you overcome the pain and adversity you face in the gym.

I also love bag work, but as a newcomer to HIT I haven't had the steam left to do it. I'd love to work it in after a training session sometime.

Agree Nova I am also new to this HIT been trying it for around 2- 3 weeks. When I get done with weight that damn bag is liable to knock me out. No way I could do that. Or let say no way I can do that now. I usually walk for around 20-25 mins on the treadmill or stair climber at the end.