**Marcus's HIT Dungeon**

[Proximal]

Extensions prox, i was told not to do them but i though because it was light it would be ok but no.

Definitely makes sense. Was surgery mentioned to fix the tear, is it that large?

And regrettably, the pain behind the knee-cap might just be early arthritis' which is common for our population of folks that workout, plus you do construction I believe.

But can you still squat & leg-press regularly without pain?

[clarky.]

Shit. Treat it gentle and stay away from climbing/ladders for a bit if you can, Clarky. Any swelling on just dull pain?

Just pain mate.

[clarky.]

Definitely makes sense. Was surgery mentioned to fix the tear, is it that large?

And regrettably, the pain behind the knee-cap might just be early arthritis' which is common for our population of folks that workout, plus you do construction I believe.

But can you still squat & leg-press regularly without pain?

He said it would be best for not to do surgery as it not that bad.

Yes i gat squat and LP ok prox, i do box squats.

[Proximal]

Prox, I think I speak for all of us when I say we are fortunate to have you lifting with us. Would've been glad to have you without your PT knowledge, etc., but the time and input you provide is greatly appreciated, man!

Greatly appreciated, you're too kind; sincerely. Trust me, the knowledge & motivation I get from you all, as well as the simple pleasure of having met & shared conversations with you guys is just awesome! Being welcomed here on this forum and this thread has been an honor & privilege to me!

[Proximal]

He said it would be best for not to do surgery as it not that bad.

Yes i gat squat and LP ok prox, i do box squats.

That's GREAT then! Have to think though, when you push the quads HIT style, that's got to hurt though, does it?

Oh and I just caught the mention of ladders with work, I should have figured that out - again, makes perfect sense.

[clarky.]

That's GREAT then! Have to think though, when you push the quads HIT style, that's got to hurt though, does it?

Oh and I just caught the mention of ladders with work, I should have figured that out - again, makes perfect sense.

No HIT on legs prox, i don't want to make it worse.

[Proximal]

No HIT on legs prox, i don't want to make it worse.

Gotcha - smart move Clarky!

[almostgone]

Fvck. Long day. Got to be back in a little over 9 hours. No lift tonight.

[Kenny357]

I'm not enjoying pumpkin spice flavored whey as much as I thought I would. Think I will stick to coconut next time.
It's drinkable but not as good as I hoped for.

Coconut whey? Who makes this? I need some! Coconut anything is awesome!

Got the legs in today but still haven't made it to the grocery store. It's not my favorite place! I've been lucky to be in bigger cities this year where they have pre made fit meal prep places and haven't had to go shopping much. I spend a good portion of my year traveling which tends to make it hard to eat healthy but I've been figuring it out. I can only consume so much crap before my body starts screaming for nutrition!

[Bio-Active]

I thought I was gonna rest today but we got back from my daughters game early so I went In and got chest done. I'll take tomorrow off

[Proximal]

I thought I was gonna rest today but we got back from my daughters game early so I went In and got chest done. I'll take tomorrow off

Monster!

[Sfla80]

Long ass day for me. Baby spent weekend at grandparents...so 45 mins drive south to eat lunch and pick him up. 45 mins drive back to drop him off at IN laws ...the 40 min drive north to pack and load the truck up for the move. Into storage and back home.

I'm exhausted. Not getting in sleep in this house. They keep air at 77 all the time. In South Florida!!!!

We have 3 fans in our room and I wake up feeling.like I'm on 600mg of Tren lol. Ughh

[Bodacious]

Long ass day for me. Baby spent weekend at grandparents...so 45 mins drive south to eat lunch and pick him up. 45 mins drive back to drop him off at IN laws ...the 40 min drive north to pack and load the truck up for the move. Into storage and back home.

I'm exhausted. Not getting in sleep in this house. They keep air at 77 all the time. In South Florida!!!!

We have 3 fans in our room and I wake up feeling.like I'm on 600mg of Tren lol. Ughh

Lol.


Damn 77...I would die...

[almostgone]

Long ass day for me. Baby spent weekend at grandparents...so 45 mins drive south to eat lunch and pick him up. 45 mins drive back to drop him off at IN laws ...the 40 min drive north to pack and load the truck up for the move. Into storage and back home.

I'm exhausted. Not getting in sleep in this house. They keep air at 77 all the time. In South Florida!!!!

We have 3 fans in our room and I wake up feeling.like I'm on 600mg of Tren lol. Ughh

Daaang. 77°F and Florida humidity? They would have to lay down tarps to keep me from waterlogging the place. Please tell me they don't turn on the heat when outdoor temps get down to 75°F.

[clarky.]

Morning fellas, GGR. Ohh dear gob my legs are fried haha. No point what so ever saying how sore because yous all know exactly how if feels. I just pushed it a wee bit yesterday i don't normally lol.

Rest day the day feeling good, not looking forward to work haha.Hope everone had a good/safe wk end.

[almostgone]

Coconut whey? Who makes this? I need some! Coconut anything is awesome!

Got the legs in today but still haven't made it to the grocery store. It's not my favorite place! I've been lucky to be in bigger cities this year where they have pre made fit meal prep places and haven't had to go shopping much. I spend a good portion of my year traveling which tends to make it hard to eat healthy but I've been figuring it out. I can only consume so much crap before my body starts screaming for nutrition!

True Nutrition. They have a pretty decent selection of flavors and you can make a custom blend of different proteins, fat carbs, supps, etc. I always shoot for as much whole.food as I can, but I try to keep a shake with me in case I get tied up at work or work over.

[almostgone]

Morning fellas, GGR. Ohh dear gob my legs are fried haha. No point what so ever saying how sore because yous all know exactly how if feels. I just pushed it a wee bit yesterday i don't normally lol.

Rest day the day feeling good, not looking forward to work haha.Hope everone had a good/safe wk end.

How's the knee feeling this morning? Any better or too early to tell?

[clarky.]

Sore mate, just a dull pain. It feels hot

[marcus300]

Fucking hell - sometimes I feel like I am screaming under water.

Some fucking knobs knocking around I tell you


Not in here guys just ranting lol

[almostgone]

Sore mate, just a dull pain. It feels hot

Hopefully just some.inflammation/strain. Probably you just kicked too much @ss in the gym.

[almostgone]

Fucking hell - sometimes I feel like I am screaming under water.

Some fucking knobs knocking around I tell you


Not in here guys just ranting lol

That's the way I felt on the way home from work yesterday afternoon. Started to let off a few good shrieks and growls while.sitting at the red light just to screw with the people in the vehicles around me.

[marcus300]

That's the way I felt on the way home from work yesterday afternoon. Started to let off a few good shrieks and growls while.sitting at the red light just to screw with the people in the vehicles around me.

Screaming in your car is a very good stress reliever, done it many times lol

[InternalFire]

morning scream'os !!!

Morning everyone!

just so it happened I had good venting scream yesterday while driving for a few hours, almost fell a sleep also at the end of it, good stress reliever for sure. I just run some linkin-park or whatever songs that go with my mind state that moment i I just unplug the fuse of myself

have a powerfull week people!

[marcus300]

Coffee shake and stretching at home trying to open up my hips for legs, I am a wide stance squatter so the more flexible my hips and the better opening at the start of the position. Only going to go light due to pains in my lower back this weekend but need to squat and sink in that hole.

Over weekend did some arms again, really nice workouts

[Mr.BB]

Morning

[almostgone]

morning scream'os !!!

Morning everyone!

just so it happened I had good venting scream yesterday while driving for a few hours, almost fell a sleep also at the end of it, good stress reliever for sure. I just run some linkin-park or whatever songs that go with my mind state that moment i I just unplug the fuse of myself

have a powerfull week people!

Morning

Morning, gentlemen!

[almostgone]

Coffee shake and stretching at home trying to open up my hips for legs, I am a wide stance squatter so the more flexible my hips and the better opening at the start of the position. Only going to go light due to pains in my lower back this weekend but need to squat and sink in that hole.

Over weekend did some arms again, really nice workouts

A wide stance and toes pointed out at a slight angle does me right as well. Seems.to give me more room to get "in between" my hips.
LOL, I'm still carrying around the after effects of Saturday's back session. On the way to work earlier I reached up to turn on the interior light in my truck and and had that nice dull ache in my lats.

[marcus300]

A wide stance and toes pointed out at a slight angle does me right as well. Seems.to give me more room to get "in between" my hips.
LOL, I'm still carrying around the after effects of Saturday's back session. On the way to work earlier I reached up to turn on the interior light in my truck and and had that nice dull ache in my lats.

Just finished and I also added in some Bulgarian squats -ouch

[Proximal]

Hopefully just some.inflammation/strain. Probably you just kicked too much @ss in the gym.

Ice!

Morning everyone!

[InternalFire]

morning Prox

[Bodacious]

Morning guys!

X2 on the Ice Clarky! Hope it gets better soon man. Had a great weekend with the wife. She didn't kill me... althought she probably should have.

Time to get back after it. Going in to hit some chest.

Hope everyone has a good start to the week!

[marcus300]

I get asked a lot via pm about what do I really mean about HIT and also how I train and I direct them to this thread, it looks like its become a monster of a thread in which it seems to be overwhelming for someone to seek and find the answers. So let me give a small outline version of what I preach, how I train and what I think is the best training system to produce size, strength and mass.

Nothing is set in stone and we all respond differently but there are some strict principles what should be followed to at least be used and then you can bend them to suit your needs, the core principles we all use here but we also add in little tweaks and little adjustments to suit how your body responds and that's what its all about.

Dorian describes his system as 1 all out set to complete failure and doing any additional sets isn't necessary because you have already stimulated muscle growth at its highest level possible. Doing 1 all out set what recruits a large number of motor units which in turn overloads all the muscle fibers will fully stimulate growth. Doing anymore sets to complete failure will only add to fatigue and burn out of your CNS. I cant say it any better than how DY explains it.

What most cant understand or do is go to failure, this is one of the hardest things possible because not only is it mentally tasking but what you have to put your body through is pure torture and this isn't something we do normally when we train, we normally train when the body and mind tells us that's enough we stop and rest and do it all over again in the next set. What they don't realise is they were inches away from failure but they stopped because every part of their body was telling them this pain is to much and the mind was saying stop we can always do another set. To fight and get past these emotions and mental pain is hard and I've got to say its not for everyone, many cant do it and many wont achieve it but with constant learning and getting the right mental approach you can succeed in going to failure and once you experience this a whole new world that's when things start to evolve around you, its like another dimension..

There are ways and means to help you get into this zone which are ive explained in this thread and if anyone new who is reading or the guys who pm me need anymore help in trying to train in this manner just let me know and I will go over it again

[InternalFire]

Im gonna go and tear my back apart, gonna get them lats grow. I have been analyzing myself a bit in the vids and in the mirror, seems I have very low lats insertions and even though I havent done much there is some nice growth going on already, and If I do go hard and consistent, I can only see them grow wide and thick, and this is to be accomplished. I was comparing myself to another guy who I train time to time with and he has been lifting for the last 5+ years consistently, naturally although he is in amazing condition and great genetics, his lats are well sculpted and thick but insertions are good 10-15 inch higher than mine... so this spiked my attention and I got all excited about it!

Back will have a dedicated day of its own, and today is the day.

will go with (and if you'd suggest some fix in this, I have ~2 more hours to adjust) :

wide grip cable-bar pulldowns 2w/up + 1w/s
narrow grip cable-bar pulldowns 2w/up + 1w/s
rest a minute or two and stretch.
bent over barbel rows 2w/up 1w/s
bench dumbbell pullovers 2w/up 1w/s
rest few mins
v-grip cable rows 1w/s aim to hit failure, drop some weight and hit 1more set to failure (long 3-5 sec squeeze holds on contraction for all these working sets)
v-grip cable pulldowns 1w/s aim to hit failure, drop weight and go again, drop more weight and do 1 last set. (long 3-5 sec squeeze holds for contraction on all these working sets)

[NACH3]

Screaming in your car is a very good stress reliever, done it many times lol

I love doing this lol - the looks you get ate even better haha

[NACH3]

So fellas - I've come up with a plan of action that I've been thinking about for some time...
1. Getting back to my consistent w/o's and back on my routine(this is the easy part ) - plus sticking with cardio - also it'd be nice to get some GH
2. Get back to where I was(shouldn't take long) bug then implement a 6-8wk prime dropping my glycogen stores and BF is just an added function to priming(the main point is to keep your size and I'll do this by carb cycling and refeed days etc etc
3. Once I'm at a point where my body is absorbing everything(nutrient wise and flushing them to the muscles) then I'll blast test/deca drol(or d-Bol)
4. Come off from the bulk then re-prime 6wks - into a cutter/or more of a recomp -- this will be test/Tren a/drol or Winny

So I'm looking to bulk up to 220+ then cut but keep as much tissue as possible and I plan on getting to 7-8% @ 205/210 if all works like I know It can

I know we're making some goals etc so I figured I'd lead off and dig I can get to 210 @ 7-8% I'll be happy for a short time then back to meeting new and improved goals

Let's kick some ass and show everyone what HIT can do for anyone willing to endure some pain

[kelkel]

Im gonna go and tear my back apart, gonna get them lats grow. I have been analyzing myself a bit in the vids and in the mirror, seems I have very low lats insertions and even though I havent done much there is some nice growth going on already, and If I do go hard and consistent, I can only see them grow wide and thick, and this is to be accomplished. I was comparing myself to another guy who I train time to time with and he has been lifting for the last 5+ years consistently, naturally although he is in amazing condition and great genetics, his lats are well sculpted and thick but insertions are good 10-15 inch higher than mine... so this spiked my attention and I got all excited about it!

Back will have a dedicated day of its own, and today is the day.

will go with (and if you'd suggest some fix in this, I have ~2 more hours to adjust) :

wide grip cable-bar pulldowns 2w/up + 1w/s
narrow grip cable-bar pulldowns 2w/up + 1w/s
rest a minute or two and stretch.
bent over barbel rows 2w/up 1w/s
bench dumbbell pullovers 2w/up 1w/s
rest few mins
v-grip cable rows 1w/s aim to hit failure, drop some weight and hit 1more set to failure (long 3-5 sec squeeze holds on contraction for all these working sets)
v-grip cable pulldowns 1w/s aim to hit failure, drop weight and go again, drop more weight and do 1 last set. (long 3-5 sec squeeze holds for contraction on all these working sets)

Drop the last pulldown exercise. You've already done two.

[NACH3]

Drop the last pulldown exercise. You've already done two.

This was one mistake that took me a lil while to get out of... If your hitting a pulldown(CG stretches the lats moreso than any others) but I'd hit the same muscle 2-3x(for what?) not hat it wasn't torn down but I could've done it in one movement not 3 etc

Like Kel stated I was doing 2-3 ex's sometimes(with grip changes) but still it's working that one main muscle group - hit it hard heavy and intense and you won't need the others - save them to rotate between lifts

[almostgone]

Drop the last pulldown exercise. You've already done two.

Agree. I like to start at the top of my back working that area, then mid back, then lower back so I can finish with hypers or deads.

[Cuz]

Not a good morning. Missed days work, wifes brand new car had to go to the shop trans problems fckin ridiculous. Probably my last Ford im buying...

Eating some oats while i wait. Hope yalls day is better than mine lol

[InternalFire]

Alright fellows, being too generous to myself isnt the best thing as it seems huh? its pleasure to catch myself of guard, thanks for pointing out people, appreciate that alot.

wide grip cable-bar pulldowns 2w/up + 1w/s
narrow grip cable-bar pulldowns 2w/up + 1w/s
rest a minute or two and stretch.
bent over barbel rows 2w/up 1w/s
bench dumbbell pullovers 2w/up 1w/s
rest few mins
v-grip cable rows 1w/s aim to hit failure, drop some weight and hit 1more set to failure (long 3-5 sec squeeze holds on contraction for all these working sets)


What Im about thinking to do, do all warmup sets but leave the working set of each and the last exercise as a finisher moves so I go right to the climax at the end with the bang. Also dropping the last cable v-grip pulldowns. your verdict on this ^ ?