**Marcus's HIT Dungeon**

[thunderthor70]

That's very cool

My sister was that way. She let herself go and she was chubby through high school. Now she's competing

So many women are afraid to lift weights. My wife gets women asking what to do to look like her . When she tells them it's always the same comment " I don't want to get to big" . Like it's so easy it happens by accident!

[jasc]

Marcus, What type of cardio do prefer for fat loss? HIIT or steady state?

I've been doing HIIT and was wondering if there was a better way, a way that minimizes lbm loss.

I do it post workout and usually only go for about 10-12 min. I'll run full out for about a minute - minute and a half, then walk at a quick pace until my HR drops to low 130's, then run again. After the running portion my HR goes up to high 150's low 160's.

Thanks

[Hazard]

Delts n traps in 5 min. Got my preworkout a drinks in :-)

[marcus300]

Marcus, What type of cardio do prefer for fat loss? HIIT or steady state?

I've been doing HIIT and was wondering if there was a better way, a way that minimizes lbm loss.

I do it post workout and usually only go for about 10-12 min. I'll run full out for about a minute - minute and a half, then walk at a quick pace until my HR drops to low 130's, then run again. After the running portion my HR goes up to high 150's low 160's.

Thanks

I'll reply to you when I'm not on my phone

[Giggle]

OOOH, can I??

No you can't spot me doing squats

[Igifuno]

OOOH, can I??

I think he would be more open to that

[Giggle]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

[ghettoboyd]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

congrats on the squat pr that's awesome!...looks like a killer leg day for you...keep at it...

[Igifuno]

Hi guys - it was a perfect leg day and I just had to share... (FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus) I finally got to a max squat of 225! Then back to 195 for 3 sets of 3. Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end. Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials. Reverse V squats - two sets to failure Lying curls - 2 top sets, first was with partials and the second one was a triple drop Standing stiff deads - 3 sets with hard squeeze at the top It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky. I took some of the sets to that place where you can't hear the crappy gym-music anymore!! Thanks for all your encouragement gentlemen.

Woo-hoo.. Go Giggle!! 225 hell yeah!! Sounds intense

[Sfla80]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

Wow thats awesome..

[Java Man]

of course bro I love the thread but never felt I had anything to contribute...I actually do more reading than posting most days...

Of course you do. I've been training with weights for over 20 years but I've learned more in the past year from this forum than you can imagine. I don't generally talk to anyone in the gym and I don't get many opportunities to discuss it with anyone outside the gym. Here, all we talk about is lifting and things having to with this lifestyle.

Seeing what other people are doing, what works for them and the ideas I get for incorporating some of that into my own goals is priceless. These are real people with no agenda to fill other than helping others and themselves through sharing knowledge and experience. I don't get that from commercial enterprises. They're always selling something so I question the motive. Here, I don't need to do that.

Your experiences and knowledge are just as valuable as anyone elses. I for one am interested. I'm sure I'm not alone.

[ghettoboyd]

Of course you do. I've been training with weights for over 20 years but I've learned more in the past year from this forum than you can imagine. I don't generally talk to anyone in the gym and I don't get many opportunities to discuss it with anyone outside the gym. Here, all we talk about is lifting and things having to with this lifestyle.

Seeing what other people are doing, what works for them and the ideas I get for incorporating some of that into my own goals is priceless. These are real people with no agenda to fill other than helping others and themselves through sharing knowledge and experience. I don't get that from commercial enterprises. They're always selling something so I question the motive. Here, I don't need to do that.

Your experiences and knowledge are just as valuable as anyone elses. I for one am interested. I'm sure I'm not alone.

thanks buddy much appreciated...

[Hazard]

Ahhhh I fvcked up my rotator :-(


I warmed up and felt great too.

Smith press

185 feel set x 12
225 feel set x 10
275 working 6 rp 2 more

My fvcking rotator stung on that last set. I felt so strong and finished my set but my cuff still hurts. Gunna hafta rest it next week

[Giggle]

Thanks boys! That squat felt real fast, and I'm going up next week.

[Hazard]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

Great workout! That's a pretty damn good weight!

[Java Man]

Shoulders today before work

Hammer strength press
250x6 drop x 3

Smith press
185x4 dropx2

Lateral raise
40x5 rpx1 drop x 2

Front raise
35x4 rpx2 drop x 2

That was 30 mins...didnt have time for shrugs. Took a few pics but was all jacked up...hands were shaking too much. These are the only two that are remotely visable lol.

Attachment 146274

Attachment 146275

Looking good sfla. full caps on the delts. Was that pumped from the session you just did? I always have to look twice at that name. It always looks like stfu at first glance

Your workout for shoulders is very close to what I did last night except I did a set explicitly focused on rear delts and my gym doesn't have a hammer strength vertical press so I didn't do that. They hurt today. Just lifting my arms is difficult lol.

[Java Man]

Sounds like fun. I get up to pee as well, might as well start doing this too.

Hahaha I get up to feed, so I might as well pee while I'm up!

[Igifuno]

Ahhhh I fvcked up my rotator :-( I warmed up and felt great too. Smith press 185 feel set x 12 225 feel set x 10 275 working 6 rp 2 more My fvcking rotator stung on that last set. I felt so strong and finished my set but my cuff still hurts. Gunna hafta rest it next week

Damn man be easy on it so you don't miss a beat. Ice and heat, ibuprofen. Read this.

http://www.mayoclinic.com/health/rot...-home-remedies

[Sfla80]

Looking good sfla. full caps on the delts. Was that pumped from the session you just did? I always have to look twice at that name. It always looks like stfu at first glance

Your workout for shoulders is very close to what I did last night except I did a set explicitly focused on rear delts and my gym doesn't have a hammer strength vertical press so I didn't do that. They hurt today. Just lifting my arms is difficult lol.

Thanks java....yeah its a pumped pic. And the hammer strength machine is at a incline...so not 90 degrees. Ill try to find a pic and post this machine up after work.

[Hazard]

Damn man be easy on it so you don't miss a beat. Ice and heat, ibuprofen. Read this.

http://www.mayoclinic.com/health/rot...-home-remedies

Yea I just felt great and had NO pain..... Sucks. I'm icing it today and already on the Advil :-)

[Java Man]

Damn impressive pics being posted up. Everyone looks really full. I'm counting the days myself untill I can go hardcore again on cycle. Deloading at the moment and pct week four. I've only trained twice this week so far so I'm due for sat and sunday.

Time constraints or are you in the post cycle pct funk?

[Java Man]

Looking good. Your gym is much nicer than mine. Is that carpet?

Lmfao! I didn't notice that. My gym has concrete floors, like a garage... It's actually in a commercial docking warehouse unit, complete with external roll up doors. . It technically IS a garage

Those lockers in the background look like wood paneling at first glance, too. Off camera, there is a concierge with towels and pwo drinks offering complimentary deep tissue massage. There are solid marble ornate pillars in the main hall stretching 24 feet to the colonnade where the frescoed dome completes the structure.

yeah, I'm bored

[Java Man]

Haha. I hear that!

There's this 5' smokin hot girl that works out in our free weight area. Skin tight everything, all done up, and has a perfect body. She grunts/moans regularly and you would swear she's having sex. When she starts half the guys pull out their headphones. Lol

Hmmmm. sounds like she's shopping if you ask me.

[Java Man]

I love a muscular woman! Not juiced up, just the natural muscle. At 43 she's got a tighter body than my high-school girlfriend did. I tell her this all the time
She was a fat kid until her early teens. Got teased a lot. They called her sisters and her the 3 little pigs. She loves seeing people from high-school now!

Haha I love that. Payback is a bitch.

[Java Man]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

Don't take this the wrong way but you, my lady, are a beast.

[Giggle]

Thanks Hazard!
I hope you feel better real soon,

Great workout! That's a pretty damn good weight!

[Giggle]

Java! You made my day.
My daughter has been calling me Mama Rhino for a while now haha.

Don't take this the wrong way but you, my lady, are a beast.

[Java Man]

Ahhhh I fvcked up my rotator :-(


I warmed up and felt great too.

Smith press

185 feel set x 12
225 feel set x 10
275 working 6 rp 2 more

My fvcking rotator stung on that last set. I felt so strong and finished my set but my cuff still hurts. Gunna hafta rest it next week

Oh man that sucks haz. No fun. Take care of that. I did not realize how much the shoulders are involved in everything I do until I started having issues with rotators. The entire upper body is nearly useless without them.

[Java Man]

Java! You made my day.
My daughter has been calling me Mama Rhino for a while now haha.

Lol. I wouldn't get away with that I'm sure.

[Hazard]

Oh man that sucks haz. No fun. Take care of that. I did not realize how much the shoulders are involved in everything I do until I started having issues with rotators. The entire upper body is nearly useless without them.

Yup! I did shrugs with 315 and it hurt the shoulder.

My gf is a certified physical therapist assistant, medical assistant, and worked at a chiropractors office for 4 years. She's rehabbing me with massages and ice :-)

[bikeral]

Hi guys - it was a perfect leg day and I just had to share...
(FYI - I've been starting every workout with a powerlifting move, and then switching it up to a bodybuilding focus)

I finally got to a max squat of 225! Then back to 195 for 3 sets of 3.
Leg extensions - two wu sets, then 2 all-out sets with drops and partials at the end.
Leg press - top set was to failure at 10, then rp for a couple, then finished with bottom partials.
Reverse V squats - two sets to failure
Lying curls - 2 top sets, first was with partials and the second one was a triple drop
Standing stiff deads - 3 sets with hard squeeze at the top

It was one of those days you feel like you could go on, but you know you've done a good job. Legs shaky.
I took some of the sets to that place where you can't hear the crappy gym-music anymore!!
Thanks for all your encouragement gentlemen.

Miss Giggle. I was going to post my leg workout today including the weights I used. After reading your post I am embarrased to.

Great job!!

[Igifuno]

Miss Giggle. I was going to post my leg workout today including the weights I used. After reading your post I am embarrased to. Great job!!

Lol... Post it up bike!

[bikeral]

Lol... Post it up bike!

OK I can use the old man card when I have to...............

First HIT Leg workout

Seated leg extensions
265x7, 245x3,225x3,210x3

Standing plate loaded leg curl
190x6, 165x3,140x3,115x3

Squats
285x6, 235x4, 185x4----puke not really but wiped

V-squat
720x5, 630x4, 540x4

Seated Plate loaded calf raise
225x7, 180x6, 135x6, 90x6

I will feel the pain for sure.

[Java Man]

Yup! I did shrugs with 315 and it hurt the shoulder.

My gf is a certified physical therapist assistant, medical assistant, and worked at a chiropractors office for 4 years. She's rehabbing me with massages and ice :-)

You probably get hurt a lot I'm guessing then...

[Hazard]

You probably get hurt a lot I'm guessing then...

Lmao! Tried to fake it to get a massage..... She's stingy. She knows when I'm lying haha

[Giggle]

Nice one Al - you're pretty strong all right! Tough, too.

OK I can use the old man card when I have to...............

First HIT Leg workout

Seated leg extensions
265x7, 245x3,225x3,210x3

Standing plate loaded leg curl
190x6, 165x3,140x3,115x3

Squats
285x6, 235x4, 185x4----puke not really but wiped

V-squat
720x5, 630x4, 540x4

Seated Plate loaded calf raise
225x7, 180x6, 135x6, 90x6

I will feel the pain for sure.

[Igifuno]

OK I can use the old man card when I have to............... First HIT Leg workout Seated leg extensions 265x7, 245x3,225x3,210x3 Standing plate loaded leg curl 190x6, 165x3,140x3,115x3 Squats 285x6, 235x4, 185x4----puke not really but wiped V-squat 720x5, 630x4, 540x4 Seated Plate loaded calf raise 225x7, 180x6, 135x6, 90x6 I will feel the pain for sure.

Nice biker. No doubt you'll be feeling it. See of you can go bak a few pages and read a excerpt from Marcus's post on rep range, I posted it the other day for someone.

With respect to each movement, including your drop sets or four straps, you'll want to keep the rep range at a maximum of 12. So essentially, moving forward, you can increase the weight even more, and do less reps, while stimulating more growth and recruiting new muscle.

Let me know if you can't find it, and I'll send it to you, I'm on my phone right now or else I would have.

[kelkel]

Well I'll huff and I'll puff

Filthy staff member!

Reported!

[kelkel]

OK I can use the old man card when I have to...............

First HIT Leg workout

Seated leg extensions
265x7, 245x3,225x3,210x3

Standing plate loaded leg curl
190x6, 165x3,140x3,115x3

Squats
285x6, 235x4, 185x4----puke not really but wiped

V-squat
720x5, 630x4, 540x4

Seated Plate loaded calf raise
225x7, 180x6, 135x6, 90x6

I will feel the pain for sure.

No, you can't.

[Java Man]

Lmao! Tried to fake it to get a massage..... She's stingy. She knows when I'm lying haha

Lol. Damn. Sounds like she's no dummy, either. Hang on to that one.