**Marcus's HIT Dungeon**

[DCI]

Great post ig agreed on all your points. Everyone in here feeds off each other. This place as I have so many times it has helped me change in many ways push a bit more every aspect of life etc.

If this thread was around when I first started lifting I'd be twice if not 3 times better than I am now.

[Hazard]

Did delts, traps, and bi's yesterday. Holy fvck I felt rested and ready to go. After a week off I started feeling flat. Rested..... But flat.

I trained with a friend of my sisters yesterday..... He's an aspiring bodybuilder but currently fits into men's physique. He's got the same drive and desire it takes. We had a great workout.... I'm sore as shit today.

Just downed 3 waffles, eggs, turkey bacon, and hash browns. Somehow I'm still hungry haha.

[kelkel]

I used to do that.......now we have our own rooms ! I was farting so bad last night she had her door closed with a candle lit. I think I need to see a doctor

or....

[RaginCajun]

^^^^^bahahahahahaha

[kelkel]

I hafta fvck in bed..... I can't be in awkward positions or stand and pump for 20 minutes lol. My preference.... Start in bed and then move to the side of the bed. Her shoulders down and ass up....

Too much detail? She'd kill me if she ever logged in here lol

[NACH3]

What's up guys/gals

Gonna try and get a chest w/o in.... I forgot I lifted later at night so when I woke up yesterday and was sore I was happy... Then it got real(lats must've wanted to stretch) Last night I was knocking sh!t off the head board night tables etc.... Anyone say AG style!

[Splifton]

I've been reading through these pages relentlessly and I'm going to try my first real HIT workout this afternoon. I'm going to do Biceps/Triceps and I'm wondering if I should predominantly focus on incorporating dropsets and/or burnouts rather than going for the sufficient amount of weight, but risk the possibility of terrible form?

I'm going to shoot for no less than 6 reps, but no more than 8. It's going to be a drastic change from my usual volume-based training, but I'm tired of allowing myself to live in a safe zone. I'm hoping I can surprise myself if I can just stay focused, take the pain, and not be a little bitch.

[NACH3]

I've been reading through these pages relentlessly and I'm going to try my first real HIT workout this afternoon. I'm going to do Biceps/Triceps and I'm wondering if I should predominantly focus on incorporating dropsets and/or burnouts rather than going for the sufficient amount of weight, but risk the possibility of terrible form?

I'm going to shoot for no less than 6 reps, but no more than 8. It's going to be a drastic change from my usual volume-based training, but I'm tired of allowing myself to live in a safe zone. I'm hoping I can surprise myself if I can just stay focused, take the pain, and not be a little bitch.

I think Marcus would say don't focus on the amount of reps given in a single working set as you'll most likely stop at that rep range your thinking of(example - you may reach it and think your at failure and could get another 1-2 more) - still focus on heavy enough weight(using your feelers sets) then that working set to failure(just enough time to strip the weight of grab the next pair of bells) drop set it but also drop it to a weight where you won't exceed 12 reps - we all sometimes misjudge our weights and will go to 13/14 but not much over that)

If you do a burn out(it's not tearing down the muscle) - you may hit failure or close to it but you'd turn it into high volume training which is he exact opposite of HIT!

Stick with shooting for 4-6 but if you get 8/9 so be it drop it 10lbs and go and you'd probly get 2-3 reps maybe falling into our specified rep range! Or just do one working set to true failure first before you start beyond failure protocols b/c without reaching true positive failure first it's not the same concept as true beyond failure if you never reached true postive failure first.... Make sense?!

[Igifuno]

Sorry I've been MIA guys. No gym for almost a week due to work and holiday stuff. Also been really distracted with some family stuff.

Good to see everyone still at it. Will catch up soon.

[Splifton]

I think Marcus would say don't focus on the amount of reps given in a single set(as you may reach it and think your at failure and could get another 1-2 more) - still focus on heavy enough weight(using your feelers sets) then that working set to failure(just enough time to strip the weight of grab the next pair of bells) drop set it but also drop it to a weight where you won't exceed 12 reps - we all sometimes misjudge our weights and will go to 13/14 but not much over that)

If you do a burn out(it's not tearing down the muscle) - you may hit failure or close to it but you'd turn it into high volume training which is he exact opposite of HIT!

Stick with shooting for 4-6 but if you get 8/9 so be it drop it 10lbs and go and you'd probly get 2-3 reps maybe falling into our specified rep range! Or just do one working set to true failure first before you start beyond failure protocols b/c without reaching true positive failure first it's not the same concept as true beyond failure if you never reached true postive failure first.... Make sense?!

Absolutely. Sorry to this little tight knit community if it seems I'm changing little variables and not properly listening. I just don't want to fail and discourage myself. I crave the mentality you guys have, but I know it isn't something that just happens.

I need to earn it.

[NACH3]

Absolutely. Sorry to this little tight knit community if it seems I'm changing little variables and not properly listening. I just don't want to fail and discourage myself. I crave the mentality you guys have, but I know it isn't something that just happens.

I need to earn it.

Don't be discouraged or afraid of failing - I'm learning everyday and have failed miserably and still do, but it's a marathon not a sprint and if you want to learn(which is very obvious to me) you'll make great strides and learn how to further intensify your training(less is more with HIT - something im still learning & will always be ever adapting... It's how you pick yourself back up and proceed on with more fire and desire this time around than last! Your in the right place - we'll(everyone) surely help you along in any way we can!

[Hazard]

I found a video of a double dumbell row that's similar to the one I've been explaining. The only difference is that the starting position should be lower than the guy in this video. You will lower the dumbells to mid shin and then begin your row.

This builds long wide lats.....

http://youtu.be/InTgmJ2JSwA

[Bio-Active]

Hammer strength flat press each rep was a pause rep

Incline press

Peck deck

Db flies

30 minutes cardio and done

[NACH3]

I found a video of a double dumbell row that's similar to the one I've been explaining. The only difference is that the starting position should be lower than the guy in this video. You will lower the dumbells to mid shin and then begin your row.

This builds long wide lats.....

http://youtu.be/InTgmJ2JSwA

Awesome Haz - Thx I needed this! ^^ I needed an exercise that would start bringing my Lats out low... What are other good ones that target the lower lat so it starts popping at the bottom?

Definitely will be using these... I used these when i started and ... I wasn't popping my chest enough... And I was trying to keep the bells lined like a bar then twist... Wasn't giving me the ROM I needed - wasn't sure if my shoukder had anything to do with it... Got it now... I'll let youse know how I get on with them again..

[kelkel]

Give me some thoughts on this type machine please. I've never used one personally:

[NACH3]

What does it do Kel im on my phone and can't see it too well - plus it's raining lol

[Hazard]

Give me some thoughts on this type machine please. I've never used one personally:

Haven't used one myself buy saw guy cisternino on IG using it. Looks cool..... I'd give it a whirl before purchasing if possible

[Hazard]

Just purchased these fine sausages for Christmas dinner's appetizer

[Bio-Active]

Just purchased these fine sausages for Christmas dinner's appetizer

your making me hungry!

[MrFreshmaker]

Give me some thoughts on this type machine please. I've never used one personally:

There is something like this in my gym,we use it for calves,it looks similar though!!

[RaginCajun]

Just purchased these fine sausages for Christmas dinner's appetizer

Nice!

[RaginCajun]

Did these venison roasts yesterday

[RaginCajun]

Came out perfect

[RaginCajun]

And did some chicken legs tonight

[almostgone]

Sorry I've been MIA guys. No gym for almost a week due to work and holiday stuff. Also been really distracted with some family stuff.

Good to see everyone still at it. Will catch up soon.

Stay strong, Igi!

[almostgone]

Give me some thoughts on this type machine please. I've never used one personally:

It's been a long time since I hit a commercial gym, but looks like a standing calf raise machine? Used one years ago, but it was old and rusty, not shiny and new. Not that your calves need work ,LOL, but it's nice having both seated and standing options to fully bit the muscle (I learned that from you ).

[kelkel]

More on this piece. Describes it better:

Powertec Fitness - LEVERGYM SQUAT CALF (L-SC13)

[Hazard]

Yep same machine I saw cisternino using.....

[almostgone]

More on this piece. Describes it better:

Powertec Fitness - LEVERGYM SQUAT CALF (L-SC13)

Even better that you could hit squats with it too. I would want to test drive it, and also look it over. It's not always the best guage of quality, but usually the heavier an implement is, the better it is constructed.
Would be interested to hear your feedback on it of you go look at one. I like the angle it puts the upper to lower body during squatting.

[kelkel]

Just looking for some variety. Saw it on Craigs List not too far from me.

[Igifuno]

your making me horny!

Jeez, Bio, really?

[almostgone]

Just looking for some variety. Saw it on Craigs List not too far from me.

Even better. I would defo have to at least go give it a look, especially if the price was decent.

[almostgone]

Off to the shop to hit chest before getting ready before work.

[BG]

or....

Awesome!

[BG]

Arms today, was busy yesterday. Things went good until I was easy bar curling, I had some pain from the back bottom of my shoulder down my tricep, any idea's?

Tri's

Ropes
Single arm push down
Cable kick down
Dip machine close grip

Bi's

Low cables
Twist seated curls
A few sets of easy bar but I got pissed because of pain and stopped.

Legs

Calves
Front extensions-Paused light
Hor leg press feet together

[Bodacious]

Guys trying to read when I can... been super busy with life and work and holiday stuff.

Seems like everyone is doing pretty good. Another busy week ahead also have some last minute Christmas shipping to take care of.

Back is feeling pretty good but arm is still messing with me a lot. If it isn't better in a few weeks or by first of next year I am going to get it checked out. I can still workout just can't push or pull nothing heavy like before.

Going to try and hit legs tomorrow, still on pull back so nothing past failure. I will also pre exhaust them before hand.

Hope everyone has a good night. Keep up the good work... I been waiting for a year for this week.. Friday I leave to go on vacation thank god.

[NACH3]

Arms today, was busy yesterday. Things went good until I was easy bar curling, I had some pain from the back bottom of my shoulder down my tricep, any idea's?

Tri's

Ropes
Single arm push down
Cable kick down
Dip machine close grip

Bi's

Low cables
Twist seated curls
A few sets of easy bar but I got pissed because of pain and stopped.

Legs

Calves
Front extensions-Paused light
Hor leg press feet together

Was it medial or posterior delt(and which side of the tricep - long or short head side/or down middle)? Did you pin in your delt/or tri, recently... It could be a nerve - any spasming or radiating/shooting pains, BG?

[almostgone]

Arms today, was busy yesterday. Things went good until I was easy bar curling, I had some pain from the back bottom of my shoulder down my tricep, any idea's?

Tri's

Ropes
Single arm push down
Cable kick down
Dip machine close grip

Bi's

Low cables
Twist seated curls
A few sets of easy bar but I got pissed because of pain and stopped.

Legs

Calves
Front extensions-Paused light
Hor leg press feet together

Wide grip or narrow grip, BG? Elbows locked into obliques/sides or were they hanging free?

[almostgone]

Loving these cool temps. Good lifting tonight. Pull back lift, so no beyond failure, but still some decent, honest reps. A work set, grab air, water, sling the sweat off of my glasses, drop to a lighter set of bells,, and then a second working set.
RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work1-6+ reps, Work2-8 reps.
Incline press-2 w/u, Work1-7 reps, Work2-8+ reps
Flat flyes- 2 w/u, Work1-4+ reps, Work2-8+ reps
Flat press-1 w/u, Work1-7 reps, Work2-9+ reps.
Wrist curls w/ dry bar- 1 set to fail w/ palms up and 1 set w/ palms down to failure.

34 minutes not including stretches and RC exercises. Probably won't lift tomorrow unless I'm feeling really froggy. Doing a double RBC donation after I get off of work.

[clarky.]

Loving these cool temps. Good lifting tonight. Pull back lift, so no beyond failure, but still some decent, honest reps. A work set, grab air, water, sling the sweat off of my glasses, drop to a lighter set of bells,, and then a second working set.
RC exercises and broomstick stretches

Incline flyes- 2 w/u, Work1-6+ reps, Work2-8 reps.
Incline press-2 w/u, Work1-7 reps, Work2-8+ reps
Flat flyes- 2 w/u, Work1-4+ reps, Work2-8+ reps
Flat press-1 w/u, Work1-7 reps, Work2-9+ reps.
Wrist curls w/ dry bar- 1 set to fail w/ palms up and 1 set w/ palms down to failure.

34 minutes not including stretches and RC exercises. Probably won't lift tomorrow unless I'm feeling really froggy. Doing a double RBC donation after I get off of work.

Nice session there AG.