**Marcus's HIT Dungeon**

[Capebuffalo]

Arms

Ez Bar Curl superset DB Curls
80x8. 40x8
90x6. 50x3 partial x3
100x4 50x2 partial x1

Preacher Curls superset Seated Incline DB Curls
90x6. 35x6
100x4 40x6 partial x 2
90x4 partial 50x4 partial

Cable Press Down superset Nose Breakers
120x10. 60x8
200x10. 80x8 failure

Laying DB Extensions. Superset Cable Rope
40x10. 60x10
50x3 drop 40x2 partial. 80x3 drop 60x3

[Cuz]

Show the wheels Chad.

There nowhere near yours or Kel's haha, the're fat, need a tan, and a shave. Legs just hold fat for me, like midsection. Trust me they will be ready to go in about 6-8 months. I plan on doing a show late summer early fall of next year if nothing happens. .

Attachment 145452Attachment 145453

I have done very little cardio, that is probably why. I spend so much time on the weights im just spent afterwards. But like I said, come springtime or possibly earlier, prepping a big cycle already in the works, and my first show hopefully.

[Hazard]

I'll be back posting in here by tonite or tmrw. Had a fun Halloween but still recovering. Had my fun for fall lol.

[kelkel]

There nowhere near yours or Kel's haha, the're fat, need a tan, and a shave. Legs just hold fat for me, like midsection. Trust me they will be ready to go in about 6-8 months. I plan on doing a show late summer early fall of next year if nothing happens. .

Attachment 145452Attachment 145453

I have done very little cardio, that is probably why. I spend so much time on the weights im just spent afterwards. But like I said, come springtime or possibly earlier, prepping a big cycle already in the works, and my first show hopefully.

Got some thickness there. Takes time man. Just keep doing what you're doing.

[MajorPectorial]

LEG DAY!!
I was slightly apprehensive due to having a few Halloween drinks and bowling In at 3am. But;

Started with
Seated calves
I don't do warm as I walk to the gym ;-)
( its across the rd)
1*feeler @50
4* working sets @100kg #will be upping this next week

Leg press
Warm up. @250kg
Feeler at 300kg
2* sets at 350kg #new best

Into
full rack
Seated leg curls #3working sets
Leg extensions #3 working sets into 20kg drop sets *3

I now feel sick. Nearly fell over after my drop sets. And couldn't cross the ed normally....

I've added some pics. Got some OK leg shots

[Igifuno]

Picked tonight for my "cheat night" because its Halloween and knew I wanted to eat some candy. Fvcking done with cheat days. Doesn't feel the same since I've started taking this seriously. Always enjoyed them before but after doing HIT and reading and dieting, the way I feel after a cheat day isn't worth it. Refeeding is one thing eating garbage is another. Not beating myself up but just a realization. I want to take this to the next level. Candy and cake has no part in It for me. Maybe later down the road but not now. Tomorrow is another day and tonight is another lesson learned.

Cheat MEALS.. are okay.. cheat DAYS.. no no.

[Igifuno]

Another good back/tri workout today..

Back
Close grip pulldowns
120x12 feel
160x8 working
180x4 drop to 140 and 8 more

Hammer strength low row machine
45'sx12 feel
90'sx10 - too easy
135'sx6 - drop to 90's and 6 more... big squeezes at the top of the rep.. hurts good.

Hammer strength lat pulldown
90'sx6
Again.. 90'sx6, drop to 45's and 8 more with big squeezes - failure

Dead lifts
145x12
226x6 - back pumps are crazy painful

Triceps
Skull crushers
90x10 - it might has well have been a 30lb bar..
110x8
110x8.. drop to 80 and 8 more.. failure

Seated dip machine (funny story with this)
120x15.... I've decided already I'm going to put up this whole rack
I buckled up with the seat belt on the machine... looks broken (no button) but whatever.. 'click'..
whole rack 220x6..
tried to unbuckle... goddammit I'm stuck. This thing has me trapped. I can't get it unbuckled..
do another set.. 220x6, drop to 160 and 10 more
Seriously... I had to ask some dude to get a staff member to come get me out.. embarrassing. they did put an out of order sign on it so the thing was legit broken

Rope pulldowns
Feel
Working
Working/drop/drop (don't recall weight - it's those pins with numbers instead of the actual weight)

20 mins cardio - carb/protien shake/sushi

[kelkel]

Another good back/tri workout today..


Seated dip machine (funny story with this)
120x15.... I've decided already I'm going to put up this whole rack
I buckled up with the seat belt on the machine... looks broken (no button) but whatever.. 'click'..
whole rack 220x6..
tried to unbuckle... goddammit I'm stuck. This thing has me trapped. I can't get it unbuckled..
do another set.. 220x6, drop to 160 and 10 more
Seriously... I had to ask some dude to get a staff member to come get me out.. embarrassing. they did put an out of order sign on it so the thing was legit broken

That's a bit embarrassing. Had a similar (but different) thing occur years back. Was trying on a shirt in a store. Got in it ok but there was no way in hell I could get out of it. I was stuck, which did not feel good at all, think straight-jacket, and had to call for help from one of the employees. Luckily it was a female with a sense of humor.

[kelkel]

Cheat MEALS.. are okay.. cheat DAYS.. no no.

Well said.

[Capebuffalo]

There nowhere near yours or Kel's haha, the're fat, need a tan, and a shave. Legs just hold fat for me, like midsection. Trust me they will be ready to go in about 6-8 months. I plan on doing a show late summer early fall of next year if nothing happens. .

Attachment 145452Attachment 145453

I have done very little cardio, that is probably why. I spend so much time on the weights im just spent afterwards. But like I said, come springtime or possibly earlier, prepping a big cycle already in the works, and my first show hopefully.

Man there is nothing wrong with those. I just wanted to make sure you were proportional. Yup.

[Capebuffalo]

Another good back/tri workout today..

Back
Close grip pulldowns
120x12 feel
160x8 working
180x4 drop to 140 and 8 more

Hammer strength low row machine
45'sx12 feel
90'sx10 - too easy
135'sx6 - drop to 90's and 6 more... big squeezes at the top of the rep.. hurts good.

Hammer strength lat pulldown
90'sx6
Again.. 90'sx6, drop to 45's and 8 more with big squeezes - failure

Dead lifts
145x12
226x6 - back pumps are crazy painful

Triceps
Skull crushers
90x10 - it might has well have been a 30lb bar..
110x8
110x8.. drop to 80 and 8 more.. failure

Seated dip machine (funny story with this)
120x15.... I've decided already I'm going to put up this whole rack
I buckled up with the seat belt on the machine... looks broken (no button) but whatever.. 'click'..
whole rack 220x6..
tried to unbuckle... goddammit I'm stuck. This thing has me trapped. I can't get it unbuckled..
do another set.. 220x6, drop to 160 and 10 more
Seriously... I had to ask some dude to get a staff member to come get me out.. embarrassing. they did put an out of order sign on it so the thing was legit broken

Rope pulldowns
Feel
Working
Working/drop/drop (don't recall weight - it's those pins with numbers instead of the actual weight)

20 mins cardio - carb/protien shake/sushi

Nice work.

[Igifuno]

That's a bit embarrassing. Had a similar (but different) thing occur years back. Was trying on a shirt in a store. Got in it ok but there was no way in hell I could get out of it. I was stuck, which did not feel good at all, think straight-jacket, and had to call for help from one of the employees. Luckily it was a female with a sense of humor.

Classic..

[Cuz]

Well, I know this sounds messed up but I did a quick arm and leg day combined. Not a lot of volume of course, just enough to get a feel. I am definitely going to have to eat some serious food from now until bedtime. So far I have ate 6oz chicken, 42 gram whey "shot", 1 gram vt C and 5 grams glutamine post workout. ALOT more food before I go to bed.

Legs'
4 sets of seated calf raises
2 warmers and 2 working

hack squats
1 warmer and 2 working

Leg press
1 warmer and 1 working

leg raises
1 set to failure

Biceps
hammer strength preachers
2 feeler 1 heavy with assisted forced reps

BB curls
1 feeler 1 working

Incline reverse curls with ez curl bar
2 working sets to failure

Concentration curls
1 set with 40's to really pump the muscle full of blood


Triceps
5 sets skullcrushers...because these grow triceps
3 warm and 2 working last working set with 140lbs on EZ curl bar 8 times 2 forced reps- went past failure was screaming like a madman. Last rep I almost dropped the weight couldn't even do a negative. (New PB)

Pressdowns
1 feeler with single hand reverse grip
1 working until failure with both hands reverse grip

Bout an hour today, not as fast. had to take a slight break after legs.

Got a few compliments today on thickness and vascularity. I ****in looked and felt massive today. Pump was awesome. Looked hard too. Everyone else just looks so damn soft, nobody had my hardness up there today and a lot of the vets were at my gym today. Of course they were all coaching one another on what to do, I just kept to myself most of the time except slight rest in between legs/arms. Even the big guys were commenting lol, "you have swelled up" hehe. Pretty good day today. Not as intense as my last back day but still pretty high up on the ladder.

I know this isn't typical to do but I just had the energy and figured why not.

[Capebuffalo]

Well, I know this sounds messed up but I did a quick arm and leg day combined. Not a lot of volume of course, just enough to get a feel. I am definitely going to have to eat some serious food from now until bedtime. So far I have ate 6oz chicken, 42 gram whey "shot", 1 gram vt C and 5 grams glutamine post workout. ALOT more food before I go to bed.
Legs'
4 sets of seated calf raises
2 warmers and 2 working

hack squats
1 warmer and 2 working

Leg press
1 warmer and 1 working

leg raises
1 set to failure

Biceps
hammer strength preachers
2 feeler 1 heavy with assisted forced reps

BB curls
1 feeler 1 working

Incline reverse curls with ez curl bar
2 working sets to failure

Concentration curls
1 set with 40's to really pump the muscle full of blood


Triceps
5 sets skullcrushers...because these grow triceps
3 warm and 2 working last working set with 140lbs on EZ curl bar 8 times 2 forced reps- went past failure was screaming like a madman. Last rep I almost dropped the weight couldn't even do a negative. (New PB)

Pressdowns
1 feeler with single hand reverse grip
1 working until failure with both hands reverse grip

Bout an hour today, not as fast. had to take a slight break after legs.

Got a few compliments today on thickness and vascularity. I ****in looked and felt massive today. Pump was awesome. Looked hard too. Everyone else just looks so damn soft, nobody had my hardness up there today and a lot of the vets were at my gym today. Of course they were all coaching one another on what to do, I just kept to myself most of the time except slight rest in between legs/arms. Even the big guys were commenting lol, "you have swelled up" hehe. Pretty good day today. Not as intense as my last back day but still pretty high up on the ladder.

I know this isn't typical to do but I just had the energy and figured why not.

Please take this the way it's meant ...if you had enough energy to work arms you did not train legs hard enough. Don't make me come to the psych and kick your ass.

[Cuz]

Please take this the way it's meant ...if you had enough energy to work arms you did not train legs hard enough. Don't make me come to the psych and kick your ass.

LOL, I knew I would be hit hard for that. But at least I had the balls to post lol. Im gonna hit legs again Tuesday hopefully with a partner.

[Capebuffalo]

At least you knew it was coming. Lol

[Cuz]

LEG DAY!!
I was slightly apprehensive due to having a few Halloween drinks and bowling In at 3am. But;

Started with
Seated calves
I don't do warm as I walk to the gym ;-)
( its across the rd)
1*feeler @50
4* working sets @100kg #will be upping this next week

Leg press
Warm up. @250kg
Feeler at 300kg
2* sets at 350kg #new best

Into
full rack
Seated leg curls #3working sets
Leg extensions #3 working sets into 20kg drop sets *3

I now feel sick. Nearly fell over after my drop sets. And couldn't cross the ed normally....

I've added some pics. Got some OK leg shots

Looks solid man, goddammit I should have went harder on my leg presses. I did 405 single leg for 8 reps and quit I gotta get focused man.

[Igifuno]

Please take this the way it's meant ...if you had enough energy to work arms you did not train legs hard enough. Don't make me come to the psych and kick your ass.

Same rule for abs? I typically train abs/obliques after legs.

[Cuz]

Same rule for abs? I typically train abs/obliques after legs.

I personally wouldn't see anything wrong with that. I knew I was going against the will here when I did what I done today. But abs are ok I think. But we will see what cape says

[Fcastle357]

I personally wouldn't see anything wrong with that. I knew I was going against the will here when I did what I done today. But abs are ok I think. But we will see what cape says

Think for yourself a little. If you wanna do abs on leg day do it Just make sure you push your legs to the limit. I respect cape as much as the next guy but come on guys. (No disrespect to anyone but lets think for ourselves a little)

[Capebuffalo]

Same rule for abs? I typically train abs/obliques after legs.

Of course not. Not as much energy needs to be exerted to do abs.

[Cuz]

Think for yourself a little. If you wanna do abs on leg day do it Just make sure you push your legs to the limit. I respect cape as much as the next guy but come on guys. (No disrespect to anyone but lets think for ourselves a little)

well good point man, reason I said "we will see what cape says" was because IG directed his question towards him :}

[Capebuffalo]

Think for yourself a little. If you wanna do abs on leg day do it Just make sure you push your legs to the limit. I respect cape as much as the next guy but come on guys. (No disrespect to anyone but lets think for ourselves a little)

You're right. Think for yourself. But if you are doing HIT training you are going to complete failure. If you are at complete failure you have put so much stress on your body and nervous system you don't have anything left.

I'm only advising him on this type of training. Any other type doesn't have this principle.

He's more than free to do whatever he likes as we all are. But when I post my workout here I fully expect someone to correct me or give advise on the HIT principal. Otherwise I would go to the training section and post there.

[Fcastle357]

well good point man, reason I said "we will see what cape says" was because MP directed his question towards him :}

My comment was more pointed at him. I've learned so much here but when I stop thinking for myself in some cases I'm not thinking at all.

[Fcastle357]

You're right. Think for yourself. But if you are doing HIT training you are going to complete failure. If you are at complete failure you have put so much stress on your body and nervous system you don't have anything left.

I'm only advising him on this type of training. Any other type doesn't have this principle.

He's more than free to do whatever he likes as we all are. But when I post my workout here I fully expect someone to correct me or give advise on the HIT principal. Otherwise I would go to the training section and post there.

No doubt cape. And your advise on legs and arms was correct as far as I know of HIT. Just saying soon guys will be asking you if the can tie their shoes after they put them on.

[Capebuffalo]

My comment was more pointed at him. I've learned so much here but when I stop thinking for myself in some cases I'm not thinking at all.

It's all good it's not like anyone's getting banned by disagreeing or thinking differently. Abs and any body part in my opinion is fine. Marcus may disagree. Kelkel may as well. But that's my thought on it right wrong or other.

If they ask I will tell them what I think. I'm not saying I'm right. But if asked for my opinion I will give it. And sometimes if I'm not asked.

[Capebuffalo]

No doubt cape. And your advise on legs and arms was correct as far as I know of HIT. Just saying soon guys will be asking you if the can tie their shoes after they put them on.

I know what your saying but I don't think so. Who am I ? Nobody special. But if I ask you something I hope you tell me what you think.

[Cuz]

Hell I live in this thread now ill take all the advice I can get. I do have an ego but hell, I think all of us do here. If don't have one and you are bodybuilding you need to find another sport imo lol.

Im still learning about HIT I only been in here a couple months. I haven't adapted my body to go to true failure on every working set yet. It just doesn't happen overnight, true failure is something a lot of guys in the gym never see. Im all ears.

[Fcastle357]

I know what your saying but I don't think so. Who am I ? Nobody special. But if I ask you something I hope you tell me what you think.

A lot of guys look up to you including myself and my comment was not for you answering the question it was for the person asking it. You are a feisty guy. But I wanted the op to think for themselves a bit on a question like that.

[MajorPectorial]

Looks solid man, goddammit I should have went harder on my leg presses. I did 405 single leg for 8 reps and quit I gotta get focused man.

Thanks man. It was my missus (my spotter) who took the leg shots. Dunno what it is in pounds. X 2.2 I think weight wise.

[DCI]

Shoulders tonight and cardio

Seated hammerstrength shoulders press two heavy sets and a drp couldnt move.

Side raises and front raises

Bb shrugs really heavy

And biceps too

[Igifuno]

Think for yourself a little. If you wanna do abs on leg day do it Just make sure you push your legs to the limit. I respect cape as much as the next guy but come on guys. (No disrespect to anyone but lets think for ourselves a little)

My comment was more pointed at him. I've learned so much here but when I stop thinking for myself in some cases I'm not thinking at all.

No doubt cape. And your advise on legs and arms was correct as far as I know of HIT. Just saying soon guys will be asking you if the can tie their shoes after they put them on.

A lot of guys look up to you including myself and my comment was not for you answering the question it was for the person asking it. You are a feisty guy. But I wanted the op to think for themselves a bit on a question like that.

Wow man I guess you really want me to think for myself.. lol..

I respect your point of view, but don't assume I don't think for myself FCastle, I do plenty of that. I've found that, on this thread, there are no stupid questions, and I personally get a lot out of picking at the minds of those who have found success through their training techniques, so my goal is to get in their head and see what they do. That's one of the reasons I come back to this thread. I'm not asking anyone how to tie my shoes.

I'll continue to ask any question that I'm curious about and I would encourage anyone else to do the same. The resources on this thread are great, and they're willing to share their thoughts and experiences with anyone who asks.

[Capebuffalo]

Shoulders tonight and cardio

Seated hammerstrength shoulders press two heavy sets and a drp couldnt move.

Side raises and front raises

Bb shrugs really heavy

And biceps too

How often do you do the side raise with the front raises? I do those two together and man the pain from the work and blood flowing in. Wow.

[Capebuffalo]

Well I know we can all agree we are all bad asses. Right?

[DCI]

How often do you do the side raise with the front raises? I do those two together and man the pain from the work and blood flowing in. Wow.

Every work out I love the bang you get off them as you described. It's crazy how well they work. They just rip your muscles if you do them heavy and slow its great.

[Capebuffalo]

Every work out I love the bang you get off them as you described. It's crazy how well they work. They just rip your muscles if you do them heavy and slow its great.

I know. Using the same weight is crazy. I have literally had so much burning pain (a good pain) I had to find a corner so no one would see how contorted my face was. Rear delts are falling behind because of them I think. Need to focus on the a little more.

[Java Man]

There nowhere near yours or Kel's haha, the're fat, need a tan, and a shave. Legs just hold fat for me, like midsection. Trust me they will be ready to go in about 6-8 months. I plan on doing a show late summer early fall of next year if nothing happens. .

Attachment 145452Attachment 145453

I have done very little cardio, that is probably why. I spend so much time on the weights im just spent afterwards. But like I said, come springtime or possibly earlier, prepping a big cycle already in the works, and my first show hopefully.

Legs look good chad. Kind of hard to see any definition with all that hair though. Shave them every few months to get a good look. Every time I do that someone inevitably asks me if I compete. I always say no, I just look better in heels this way.

[Capebuffalo]

Legs look good chad. Kind of hard to see any definition with all that hair though. Shave them every few months to get a good look. Every time I do that someone inevitably asks me if I compete. I always say no, I just look better in heels this way.

That explains your calve development.

[Cuz]

Legs look good chad. Kind of hard to see any definition with all that hair though. Shave them every few months to get a good look. Every time I do that someone inevitably asks me if I compete. I always say no, I just look better in heels this way.

thanks man. Delts arms and back is my cup of tea. Wheels, upper chest, and lats need to widen on out before I want to compete. I can always cut..but I want the mass to be there before I do.

[Java Man]

That explains your calve development.

Ha! "Calves" and "development" in the same sentence with me as the subject? You must be confused, mister.