**Marcus's HIT Dungeon**

[kelkel]

Cape, would you tell Haz just test for me.

[Hazard]

Cape, would you tell Haz just test for me.

Lmfao! Are u that lean or ur going in the fat? Lol I'm jealous

[austinite]

Lmfao! Are u that lean or ur going in the fat? Lol I'm jealous

He has no fat. Intraarticular injections only.

[Hazard]

Well congratulations on the granite ass kel lol - u just lost points with DSM :-p

[kelkel]

Well congratulations on the granite ass kel lol - u just lost points with DSM :-p

If we're talking again then yes, that lean. Striations there actually and veins. No, I'm not posting or taking that picture. Even if DSM asks.

[crazy mike]

If you did Kel, I wouldn't be able to come in here, Ya think. Ha...lol. ...crazy mike

[Hazard]

If we're talking again then yes, that lean. Striations there actually and veins. No, I'm not posting or taking that picture. Even if DSM asks.

Holy shit man..... That's awesome.

Yes we can continue to talk..... Only because of the striations tho

[kelkel]

Just noticed. A HUNDRED pages for Marcus's Diary.

Awesome.

[Capebuffalo]

If we're talking again then yes, that lean. Striations there actually and veins. No, I'm not posting or taking that picture. Even if DSM asks.

Ok wtf ? How do you maintain that year round? Do you ever bulk or just no need anymore? Holy hell man. You have to have great genetics and a hard work ethic.

[AD]

Ok wtf ? How do you maintain that year round? Do you ever bulk or just no need anymore? Holy hell man. You have to have great genetics and a hard work ethic.

and don't forget, with no cardio

[austinite]

Just noticed. A HUNDRED pages for Marcus's Diary.

Awesome.

Depends on your settings. Either Way... AWESOME IS RIGHT!

[Java Man]

R u crazy? Lol

U hit both heads? How many ml? I can't hit my bis yet......

I said I'd never pin chest and wouldn't u know I love it now lol. It just feels like there's a bundle of tendons in my bis. Feels like it'd burn quite a bit

I've been pinning bi's and tri's for the past few weeks. I was thinking it would hurt like hell too. I have yet to get any pain from triceps and I'm using a 1'' to get it nice and deep. Biceps no pain at all inner head but I made the mistake of pinning the outer head a little lower than peak and too far outside... Got a bruise that was pretty damned obvious and hard to hide in short sleeves lol. Needs some refinement but surprisingly painless. You should give it a shot ~!

[Java Man]

Lmao I couldn't pin both tris and bis and do arms the same day...... I'd feel like my arms would pop. I try to pin a muscle that I know I won't hafta train the day after.

sure you could. I have been doing this very thing. The pump is unreal. It doesn't hurt as much as its just uncomfortable. Like my skin isn't big enough and it's stretched too tight. I like it though. I'm kind of a masochist but I think we all are to some degree in this thread. Youre bigger than me so I'm sure you could handle it. Where's your sense of adventure!

[Java Man]

Kelkel and haz you guys look great. Do you know what youre bf is at right now kel?

Cape, I haven't seen you post in awhile probably because I've been mostly in here only unless I feel like terrorizing the new posts but I'm not paying attention when I do that, usually insomnia and bored lol. You look great in that av pic. You've put on a lot of lean size since december.

[Java Man]

Shoulders tonight. Great session. I've been home for hours and still having trouble lifting my arms.

I don't feel like posting details.

[Java Man]

Ok well that is a good question.

Where are the you putting your high volume injections?
Marcus said bicep. I have moved from delts and glutes to lats and quads.
Anyone else?

If it's 3ml or > it's pec or quads for me. Anything less than that, anywhere except calves. I'll put it in my upper forearms once in a while. Feels weird.

[krugerr]

Sorry if you've gone over this already Marcus, as Kelkel said, 100 pages now!

What's your protocol for your prime? I get the idea of priming, just curious as to your individual take on it! Thanks!

[AD]

Open

Spring cleaning?

[Capebuffalo]

Yeah Friday. Arms.



All super sets

80 lb ez bar curls/100 lbs
40 lb dumbbell curls/50 lbs

Straight bar curls 135lbs
Preacher curls 90 lbs/115/ double drop

High pulley curls to head 60 lbs/70

Cable straight bar push downs 140 lbs/160
Laying dumbbell extensions 50 lbs/40

Hammer strength tri extensions 70 lbs/80
Cable rope push downs 80lbs/ 90/quadruple drop

I have been doing this a little more than a month now and it seems to be adding size finally to my arms.

[Sfla80]

So on tuesday coming up...having some dental surgery and will be out of gym for probably a week. I have 2 maybe 3 left before then for the gym.

Would it be beneficial for me to split 2 days into a full body routine..say upper one day and lower the other?

Or just finish out my routine and roll with it?

Btw thank god thread back opened!

[AD]

^^^ what's your rep range cape?

[Sfla80]

Yeah Friday. Arms.

All super sets

80 lb ez bar curls/100 lbs
40 lb dumbbell curls/50 lbs

Straight bar curls 135lbs
Preacher curls 90 lbs/115/ double drop

High pulley curls to head 60 lbs/70

Cable straight bar push downs 140 lbs/160
Laying dumbbell extensions 50 lbs/40

Hammer strength tri extensions 70 lbs/80
Cable rope push downs 80lbs/ 90/quadruple drop

I have been doing this a little more than a month now and it seems to be adding size finally to my arms.

Cape you like the hammer tri extension machine? I used to use it...but strayed away.

[Capebuffalo]

AD if I get 8 reps I'm not going heavy enough. So I'm trying to hit 6-4. Only got 3 on db ext so I dropped weight then got a hard 5

Sfla I just started doing them with this new routine. The elbow being supported really helps isolate for me. Super set with rope push downs is a god combo for me.

[clarky.]

Yeah Friday. Arms.



All super sets

80 lb ez bar curls/100 lbs
40 lb dumbbell curls/50 lbs

Straight bar curls 135lbs
Preacher curls 90 lbs/115/ double drop

High pulley curls to head 60 lbs/70

Cable straight bar push downs 140 lbs/160
Laying dumbbell extensions 50 lbs/40

Hammer strength tri extensions 70 lbs/80
Cable rope push downs 80lbs/ 90/quadruple drop

I have been doing this a little more than a month now and it seems to be adding size finally to my arms.

That looks like a really good work out cape

[Hazard]

Got delts and traps today.....


Don't think ill be pressing. My shoulder is still bothering me. I may try smith machine presses but I won't push it if my shoulder keeps popping

[Capebuffalo]

Got delts and traps today.....


Don't think ill be pressing. My shoulder is still bothering me. I may try smith machine presses but I won't push it if my shoulder keeps popping

What is the issue with the shoulder?

[Hazard]

What is the issue with the shoulder?

Last week while I was dumbell pressing my right shoulder kept popping. It's not the press up..... Its when I let the weight down. I don't lock out at the top either.

[Capebuffalo]

Last week while I was dumbell pressing my right shoulder kept popping. It's not the press up..... Its when I let the weight down. I don't lock out at the top either.

First time? Or an ongoing thing?

[Hazard]

First time? Or an ongoing thing?

First time since I've been back. It's happened in the past before but it never hurt for 2-3 days after

[Capebuffalo]

I have shoulder problems. I have to go to the Chiro and get them basically re seated in the joint. It has changed a sharp pain into no pain. Have you tried a Chiro? I'm not going to lie it hurts like a bitch when he does it but immediate relief and full range of motion.

[Hazard]

I have shoulder problems. I have to go to the Chiro and get them basically re seated in the joint. It has changed a sharp pain into no pain. Have you tried a Chiro? I'm not going to lie it hurts like a bitch when he does it but immediate relief and full range of motion.

I've been a few times for tightness in my back. My gf was an assistant to a chiro. She does all the massaging and electric stim. You'd think she'd treat me once or twice a week...... Nope

[Capebuffalo]

I've been a few times for tightness in my back. My gf was an assistant to a chiro. She does all the massaging and electric stim. You'd think she'd treat me once or twice a week...... Nope

I'm sure she does what she can. Lol

[Hazard]

I'm sure she does what she can. Lol

She's great but a little adjustment here and there would be nice haha - I do all the cooking so its fair lol

[gearbox]

Did shoulders dorian style. Just copied his hit shoulder workout. Only difference is I had to wait a few for machines to become available. Hit them hard

[DCI]

Gb, if you aint wobbling with pain all over you haven't tried hard enough shoulders are still very sore today. Legs tonight going to ruin myself

[Capebuffalo]

Gb, if you aint wobbling with pain all over you haven't tried hard enough shoulders are still very sore today. Legs tonight going to ruin myself

Legs on Friday ? I like to walk during the weekend too much. Lol


Where the heck is Marcus?

[krugerr]

Legs on Friday ? I like to walk during the weekend too much. Lol

Where the heck is Marcus?

Legs on a Monday for me. I'm most rested and can give them the hardest workout!

[DCI]

Legs on Friday ? I like to walk during the weekend too much. Lol


Where the heck is Marcus?

Yeh Friday as I don't work weekends they can recover, do a lot of walking in work so it's easier on me to do em fridays or thursdays going to be unreal

[Capebuffalo]

Yeh Friday as I don't work weekends they can recover, do a lot of walking in work so it's easier on me to do em fridays or thursdays going to be unreal

Got ya. I'm on concrete most of the day. So I try Thursday,Friday not to bad then Saturday the pain comes. Lol

[marcus300]

Sorry if you've gone over this already Marcus, as Kelkel said, 100 pages now!

What's your protocol for your prime? I get the idea of priming, just curious as to your individual take on it! Thanks!

Pre cycle prime
Goals for the prime are to stimulate a growth spurt by creating a very anabolic environment for muscle tissue to grow, I've started on a 3 to 1 then second week it will be a 4 to 1 then I will revaluate how i feel and look and adjust accordingly. With pre cycle primes its all about adjusting with how your body is reacting. You don't want to deplete to fast otherwise you will have muscle wastage so its a very delicate process and knowing your own body is a must and also adjusting weekly or even daily if required.

Like I've stated I have started with a 3 low 1 high protocol which is ran off my maintenance diet, the low days will be 40% less carbs then the one day high will be 15% higher than my maintenance carbs, so if you work it out its a slow process to confuse the body, on the second week I will increase the low days to 4 low to one day high and then this will be the time when i will look and adjust daily or every 7-8 days. Usually around the 3rd week the glycogen stores are depleting slowly which gets my muscle receptors very excitable and upgrade to be able to accept more glucose. This is the environment what i am looking for and normally I am around the 6-8 week mark were i will start planning the rebound to take full advantage of the growth spurt I've created. I will not do anything drastic or use some of the stupid diets methods I see people using, my goals are what i mentioned at the top of this thread with priority going to maintaining all muscle tissue. I would rather do 10 weeks PCP any day than 5 weeks worth at the cost of precious muscle tissue.

I will springboard out the prime into the short cycle and increase my calories to suit my bodies needs, I do have to be careful due to the loading growth phase because increasing cals to much will result in added water weight or bf. This is individual thing I've got clients who can take huge amounts of cals and others who have can slowly increase for 2 weeks while the body adjusts. I am somewhere in-between the both but growth comes on quick and everything gets fired into the muscles along side the increased androgens its a very anabolic environment with only one result......increased LBM.

The window doesn't last that long sometimes 3 weeks to 6 weeks is the normal and after this time there is other things you can do but again this is down to the person but many exciting things can be done to capture further gains. This type of cycling is really suited to the way i train because the amount of stress i put my body under plus the overload needed to force growth is something I can only take for around 6 weeks so this type of training is ideal before i need to pull back on the intensity, which works out just right for my future plans of adding further tissue.


Training during pre cycle prime
It will the normal way i train because that's what built the muscle so it will keep the muscle but I do lower the intensity and slowly increase over the weeks ready for the attack. Some days I will train with all the failure protocol pushing to the max but it will depend on how i am feeling and how my priming is going, you just seem to know how your body will react and when the right time is to push and increase the intensity.


Body assessment
My body is thick heavy set with a wide waist and I tend to have big muscle bellies. I think my first few years power lifting set this foundation and also my HIT style produce some seriously thick muscle bellies. I've concentrated over the years on widening and thickening my lats which was done by some serious intense back training to help create the illusion of a smaller wasit,this is still an ongoing process. I also concentrate and focus on adding more size to my shoulders especially the lateral heads to increase the sense of width. I've also attacked the out sweep of the quads which really helped with making everything look proportional, infact at one stage the sweep really was over powering but now its all about maintaining the structure i have and hopefully adding a few lbs of LBM. Areas of concerns are the injury to my delt which is repairing fine and doesn't cause me any issues, I am using pre exhaust on chest and shoulder to help reduce my weight on pressing movements, this has been working really well. Lower back injury which occurred many years again due to the heavy dead lifting and squatting, only do light deads and squats now and use other movements to maintain and increase size in these areas. These are the main areas but at my age everything is a concern.



Training during cycle
Heavy intense training using failure protocols with the main goal of overloading the muscles in the shortest possible time, this will shock my body so it as no alternative but to grow to compensate the attack its under. I will be training the whole body once every 5-7 days with added rest days if need be, session not lasting more than 45mins. Priority will be taking my body to failure on the positive and negative parts of the lift with very intense strict controlled form. No need to list my workout its all over this thread and I think somewhere is my exact workout plan or something very similar. I am very strong on getting my mind set in the right direction for this kind of training. I contribute my training style to how well I maintain my muscle mass over the years. I've ranted it over and over again all over this thread in the early pages that my priority is to maintain my muscle tissue, I will not burn it away with one of these stupid diets or so called new systems. Muscle tissue is hard to build and I wont go around in circles building and losing tissue, its all about building and maintaining tissue.