**Marcus's HIT Dungeon**

[kelkel]

I will eat around 6-8 meals per day the amount of meals change for me depending what I am doing these days when I am working things can be very hard at times its impossible to suddenly stop and eat a meal so I do have shakes and I have a few of them because if I cant eat something because something is happening what is very important I will just drink a shake out of my bag and I am ready to go, sometimes even though its not ideal I will end up having 3-4 shakes due to what I had to do that day but when I have free time I will eat around 6-7 small meals throughout the day, if I go on cycle and I want to burst out of my skin I will eat or drink during the night and when I haven't ate that much that day I will eat during the night when I get up to to add further cals my body needs to maintain the tissue I've got.

It aint easy for sure. There are times when I'll literally go days eating the way I (we) do without ever feeling hungry for the next meal. Know what I mean? Sometimes I just want to be real hungry but when you eat mostly by the clock it just doesn't happen that often. Example, I just ate a small steak and broccoli and I know I have to squeeze in another smaller meal around 11. I won't even be close to hungry but I guess it could be worse.

[marcus300]

I almost never post in here but I do follow along what you "monsters" are doing. I read Marcus post about arms training and once/week I have a chance to go to my old gym and do some isolation movements. I tend to work arms and chest. I tried Marcus arms workout he posted a few days back and I visualized those biceps to the point it could not have been more real if it was a wet dream. I Squeezed at the top and focused on every single rep, making it count. I am happy to say I was able to lower weights and get a much better workout and arms were pretty fried when done. Great stuff in here, learn something new every day!

Ahhhh man that is really great news. Open that mind set and transfer your inner thoughts and drams into that working set. Why on earth do people waste sets and reps I have no idea. I go in there for one reason and that's to cause as much damage as possible to my muscle fibers they have no alternative but to grow bigger and stronger.

Please stick around and ask us all about other body parts you want to attack and we all will go through it with you and make that workout count for you. Let us know what your good at and what your bad at and we will make things better for you to achieve your goals.

Really please I touched you but not in a gay way

[marcus300]

It aint easy for sure. There are times when I'll literally go days eating the way I (we) do without ever feeling hungry for the next meal. Know what I mean? Sometimes I just want to be real hungry but when you eat mostly by the clock it just doesn't happen that often. Example, I just ate a small steak and broccoli and I know I have to squeeze in another smaller meal around 11. I won't even be close to hungry but I guess it could be worse.

I know exactly what you mean, not been really hungry for a long time. If I am it doesn't last for long. Very hard to eat when your not hungry but you do become accustomed to it

[kelkel]

Back and shoulders tomorrow. Reading the Diary's got me pumped for it already! No clue what's on the agenda but I know I'm skipping T bars so I don't re-aggravate my inner thigh.

[marcus300]

Back and shoulders tomorrow. Reading the Diary's got me pumped for it already! No clue what's on the agenda but I know I'm skipping T bars so I don't re-aggravate my inner thigh.

Kel , do you actually have any weak or bad body parts ?

[almostgone]

Well isn't that pleasant picture.

LOL, he is a character. One of the guys from work went with me to have a chain done with his children's names attached in script. I failed to warn him to let the bathroom breathe for a bit after big boy left out from there. Guy from work came out with this greenish glow and a horrified look on his face. It was hysterical.

[almostgone]

Had to cover a lot up but that's one part of my sleeve

Yes sir, thats the last one I saw. The wife says it looks so real she expects the eye to blink @ any moment.

[almostgone]

Waking up and forcing open my eyes. Seems like I just crashed a few hours ago? Trying to talk the wife into mixing up my shake so I can sit here dumbfounded for a few more minutes.

[marcus300]

Thank you for the input Marcus. I'm hesitant to do deads because I've had lower back issues for years. But if I'm controlled and going just below the knee and not the floor that should be ok? I'll do like we spoke width one week thickness one week then combine the two one week. What do you feel is the number one movement for width and for thickness?

Nacho just told me today if you keep rowing the width will pop out. The thickness has to go somewhere.

Also another little tip for you when doing pulldowns, use close grip palms facing each other and don't fully lock the elbows out at the top. This is a far better movement for putting width on your lats than wide grip pulldowns because the range of motions is bigger and the stretch is far more. When you bring the weight up don't let the biceps do the work release the lats and let the lats take the strain to the top but try not locking the elbows, only puts strain on the tendon's and also from a straight arm position you will use more bicep, if you keep a soft elbow with the lats engaged you will feel it a lot more. Incredible movement once you master what I am trying to get across. If that doesn't sound right let me know and I will go into more detail

[marcus300]

Morning gym junkies

[NACH3]

Morning HITers!

Ahhh yesterday's rest day was absolutely great! Sleep eat sleep eat sleep eat etc - simple and to the fucking point!

It's time to destroy some shit today... like all days but this day ad the dungeon has got me real fired up!! I'm Loving this stuff... gonna get some food down now!

Keep kickin that ass everyone... I know I will be

[BRUTAL]

Morning gym junkies

Morning big Guy, everyone, let's have a powerful day !

Marcus, thanks for write up, I'm on the same page with you on that 99.99% need to always watch and learn my own body as it's like myself is living in a different mechanism that is always trying to get away and out of sync adopting and changing more than I know if I don't follow enough, that's so true.

I am just gonna keep my daily morning cardio routines for now 20-30mins ~600-650cal burned every time, works as a great day starter every time, wearing ton of fabric to help thermogenesis but I know that the most important is diet and correct macros at appropriate application, that is what I'm going to reckon with in next months, not only for fun but to make it just another thing I do everyday, new norm, so it's no burden on my shoulders in the future.

Deep thanks Marcus

Sent from my SM-N930F using Forum Runner

[marcus300]

Morning big Guy, everyone, let's have a powerful day !

Marcus, thanks for write up, I'm on the same page with you on that 99.99% need to always watch and learn my own body as it's like myself is living in a different mechanism that is always trying to get away and out of sync adopting and changing more than I know if I don't follow enough, that's so true.

I am just gonna keep my daily morning cardio routines for now 20-30mins ~600-650cal burned every time, works as a great day starter every time, wearing ton of fabric to help thermogenesis but I know that the most important is diet and correct macros at appropriate application, that is what I'm going to reckon with in next months, not only for fun but to make it just another thing I do everyday, new norm, so it's no burden on my shoulders in the future.

Deep thanks Marcus

Sent from my SM-N930F using Forum Runner

Keep your cals at maintenance and attack your bf via cardio for the first few weeks, after you hit the brick wall with fat we can look at other avenue's then like reduces cals slightly and upping cardio further. Then again further down the line we can add fat burners and attack cals more but never ever do them all at once, because you have nowhere to go if you do also you'll burn muscle tissue faster than you will believe. Keep me updated

[almostgone]

Morning gym junkies

Morning HITers!

Ahhh yesterday's rest day was absolutely great! Sleep eat sleep eat sleep eat etc - simple and to the fucking point!

It's time to destroy some shit today... like all days but this day ad the dungeon has got me real fired up!! I'm Loving this stuff... gonna get some food down now!

Keep kickin that ass everyone... I know I will be

Morning big Guy, everyone, let's have a powerful day !

Marcus, thanks for write up, I'm on the same page with you on that 99.99% need to always watch and learn my own body as it's like myself is living in a different mechanism that is always trying to get away and out of sync adopting and changing more than I know if I don't follow enough, that's so true.

I am just gonna keep my daily morning cardio routines for now 20-30mins ~600-650cal burned every time, works as a great day starter every time, wearing ton of fabric to help thermogenesis but I know that the most important is diet and correct macros at appropriate application, that is what I'm going to reckon with in next months, not only for fun but to make it just another thing I do everyday, new norm, so it's no burden on my shoulders in the future.

Deep thanks Marcus

Sent from my SM-N930F using Forum Runner

Morning, everyone. Will post up my lift in a bit. Walked into some things to address.

[BRUTAL]

Cardio out


Attachment 167709

Sent from my SM-N930F using Forum Runner

[BRUTAL]

Keep your cals at maintenance and attack your bf via cardio for the first few weeks, after you hit the brick wall with fat we can look at other avenue's then like reduces cals slightly and upping cardio further. Then again further down the line we can add fat burners and attack cals more but never ever do them all at once, because you have nowhere to go if you do also you'll burn muscle tissue faster than you will believe. Keep me updated

My thoughts just been confirmed, youve mind reading abilities ?

Sent from my SM-N930F using Forum Runner

[marcus300]

My thoughts just been confirmed, youve mind reading abilities ?

Sent from my SM-N930F using Forum Runner

Sounds good. Works for me. Best of luck

[almostgone]

Time was against me tonight so I decided to go.with supersets? L. anterior is a little bitchy, but massage later today so I'll ride it out.

RC work with bands

Incline flyes s/s with incline presses- 2 w/u, Work- 8 flyes, 5 presses, drop, 4+ presses.
Flat flyes s/s with flat presses- 2 w/u, Work-6+ flyes, 5+ presses, drop, 3+ presses.
Rest for 1 minute.
Flat presses w/ parallel grip-7+ presses @ a fairly light weight.
Wrist curls w/ dry Oly bar palms up to failure and then palms down to failure- 2x

34 minutes.

[Back In Black]

Heading out for chest and bi's in a bit. Another deep tissue back massage later and quite a few hours in the shop.

Full steam ahead.

[marcus300]

couple of more pictures of some art work I had done. Ive cropped a lot off because it ties into other bodyparts and certain things I don't really want to show.

At work I wear a shirt and no one knows I am full of tats. The picture isn't a good one to capture the full detail because I took it myself except the eye shot




/]really

[NACH3]

couple of more pictures of some art work I had done. Ive cropped a lot off because it ties into other bodyparts and certain things I don't really want to show.

At work I wear a shirt and no one knows I am full of tats. The picture isn't a good one to capture the full detail because I took it myself except the eye shot




/]really

That's some badass ink mate!!

[Capebuffalo]

Morning InkMasters. I really want to train today but I know I need some recovery time after 5 hard hitting days in a row.

[Mr.BB]

Hello!

Hitting shoulder and triceps later today. Lats and mid-back still hurting.

BTW I have no tats, not planning on any

[NACH3]

Arms done write up in a lil bit

-- weighted dips(with belt) s/s'd w/hammer Curls
Warm ups up to 3(45s)
1w 8 drop(plate at a time) 6 drop 4 drop slowed down the tempo w/no weightf for 4+ - all to failure on way up w/long 6-8sec negatives each rep
One after the other(with exercises) until I reached 1w 3 drops slow tempo ^ same as above
-- CG Bench s/s'd hammer preachers off back of incline
W/u's into preachers heavy slow negatives on both
1w 3drops - 1w DD tore the shit outta my fibers really focused on static squeeze and negs + added 2-3 forced reps into negs until the weight just dropped
-- Standing Cable curls(single arm) s/s'd V-grip pushdowns
Curls stayed at same weight for 4working sets each set dropped at least 2reps added 2-3 forced reps each arm slow negs -
V-grip pushdowns for first 3w sets pyramided up(to stack) with 3drops whew!
-- CG cable Curls s/s'd OH ext's w/short straight bar
2w to failure each I was whooped and gassed







No flex^

[Capebuffalo]

Arms done write up in a lil bit







No flex^

Nicely done.

[almostgone]

Morning InkMasters. I really want to train today but I know I need some recovery time after 5 hard hitting days in a row.

Most definitely. Enjoy a little down time, Cape. 2-3 days in a row is.gracious plenty for my slack ass. If I'm off tonight I may go ahead and blast legs and.then ease back.for a.day or two so I can be fresh for arms.

[NACH3]

Nicely done.

Thx Cape!

That's how I felt yesterday regarding hitting it but I knew my body was screamin' for a day off too but got all hyped up reading w/o's lol

[DCI]

Jealous of all ye mofos training away ha. Some epic posts of heavy HIT in here and the results too as always, I do some lurking and post when I can.

Thank you all for your well wishes for the interview today fingers crossed it went well for me.

I'm off a week cos an American friend is flying in Tuesday for a holiday with me which should be fun. Try and do some training with her and show her around Ireland it's her first time here.

Some beer will be drank this weekend have another wedding to go to again.

[kelkel]

Kel , do you actually have any weak or bad body parts ?

Testicals are a little small.

[marcus300]

Testicals are a little small.

We have something in common my friend

[marcus300]

Hello!

Hitting shoulder and triceps later today. Lats and mid-back still hurting.

BTW I have no tats, not planning on any

once you start you cant stop so stay clean

[marcus300]

Jealous of all ye mofos training away ha. Some epic posts of heavy HIT in here and the results too as always, I do some lurking and post when I can.

Thank you all for your well wishes for the interview today fingers crossed it went well for me.

I'm off a week cos an American friend is flying in Tuesday for a holiday with me which should be fun. Try and do some training with her and show her around Ireland it's her first time here.

Some beer will be drank this weekend have another wedding to go to again.

Nice and its a lady friend

[marcus300]

Arms done write up in a lil bit

-- weighted dips(with belt) s/s'd w/hammer Curls
Warm ups up to 3(45s)
1w 8 drop(plate at a time) 6 drop 4 drop slowed down the tempo w/no weightf for 4+ - all to failure on way up w/long 6-8sec negatives each rep
One after the other(with exercises) until I reached 1w 3 drops slow tempo ^ same as above
-- CG Bench s/s'd hammer preachers off back of incline
W/u's into preachers heavy slow negatives on both
1w 3drops - 1w DD tore the shit outta my fibers really focused on static squeeze and negs + added 2-3 forced reps into negs until the weight just dropped
-- Standing Cable curls(single arm) s/s'd V-grip pushdowns
Curls stayed at same weight for 4working sets each set dropped at least 2reps added 2-3 forced reps each arm slow negs -
V-grip pushdowns for first 3w sets pyramided up(to stack) with 3drops whew!
-- CG cable Curls s/s'd OH ext's w/short straight bar
2w to failure each I was whooped and gassed







No flex^

Looking good and solid workout

[marcus300]

Time was against me tonight so I decided to go.with supersets? L. anterior is a little bitchy, but massage later today so I'll ride it out.

RC work with bands

Incline flyes s/s with incline presses- 2 w/u, Work- 8 flyes, 5 presses, drop, 4+ presses.
Flat flyes s/s with flat presses- 2 w/u, Work-6+ flyes, 5+ presses, drop, 3+ presses.
Rest for 1 minute.
Flat presses w/ parallel grip-7+ presses @ a fairly light weight.
Wrist curls w/ dry Oly bar palms up to failure and then palms down to failure- 2x

34 minutes.

Still banging it out AG, machine

[NACH3]

once you start you cant stop so stay clean

So true! Lol

[kelkel]

We have something in common my friend

Two things I'm guessing.

[marcus300]

Two things I'm guessing.

You've got two ? Lucky fucker

[kelkel]

You've got two ? Lucky fucker

Got a friend who lost one to cancer years ago. He's just a nut.

[kelkel]

About time for back n shoulders. Trying to mentally force myself to go to the local gym but I don't know if it'll work.

[songdog]

God day Marcus and everyone! Hope everyone is having a killer day! I got too hit it a lil later today had to run the wife around earlier.Nacho and Cape you 2 are really coming togeather looking great guys.