**Marcus's HIT Dungeon**

[BG]

In the morning before my meals

Pregnant by 12 noon.

[marcus300]

Pregnant by 12 noon.

Lol I do get bloated during the day but I eat a lot so just part of the game.

[BG]

Lol I do get bloated during the day but I eat a lot so just part of the game.

The other day my wife says come here....I walk over, she goes look in the mirror at the size of your stomach! It was like a basket ball....with abs lol.

[marcus300]

The other day my wife says come here....I walk over, she goes look in the mirror at the size of your stomach! It was like a basket ball....with abs lol.

Lol that's right. So long as you can see some outline of the abs its fine. It's when that basket ball is smooth is when you start worrying

[Gaspaco]

The other day my wife says come here....I walk over, she goes look in the mirror at the size of your stomach! It was like a basket ball....with abs lol.

I get the same way but without abs

[Capebuffalo]

For the over 35 yr old. The line between beast mode and being able to function the next day seems to be getting thinner for me. Yesterday putting a 45 on each side of an Olympic bar and curling it for low reps 2sets super setted with preachers for me was beast mode. Today however my right wrist and forearm are more than a little sore. As is the back of my neck from keeping my form throughout. Beast mode yesterday....mortal mode today. Lol

[BG]

Lol that's right. So long as you can see some outline of the abs its fine. It's when that basket ball is smooth is when you start worrying

Lmao !!

[BG]

I get the same way but without abs

Ah no worries, your gigantic arms make up for it !!

[Fcastle357]

Hey everyone. I've been slowly reading the diary from the beginning and its great. Still a ton of reading left but wanted to try and incorporate a little bit in my lifting, the only thing I did was go to failure on the negatives as opposed to just letting the weight drop. It's like my muscles woke up from under a rock. Hurts so good today. Haven't felt like this in a while. It's got me excited and renewed. Thanks.

[Java Man]

shoulders and tris today

Pre exhaust for shoulders
1feel, 1 working, 2 drops on most everything.
Side laterals
front raise
up right rows with ez bar (I never see anyone do these...are they not worth it?)
Smth machine press
Rear cable lateral raise

Tris

Incline skulls
vbar pull downs
Single arm reverse pull downs.

I do.upright rows. Youre right, I haven't seen anyone else do them in my gym. Its a trap movement though. If you use a close grip, keep your elbows out parallel with the bar, and pull it close to your body up to about just below the chin it really puts a good burn on traps. I don't do them for shoulders although it probably hits front and mid delts a bit.

[Sfla80]

I do.upright rows. Youre right, I haven't seen anyone else do them in my gym. Its a trap movement though. If you use a close grip, keep your elbows out parallel with the bar, and pull it close to your body up to about just below the chin it really puts a good burn on traps. I don't do them for shoulders although it probably hits front and mid delts a bit.

Yeah I will rotate them in for shrugs.

Elbows paraellel to shoulders at highest point or to ears?

[DCI]

I'm pregnant lol, was the mothers bday went out for a meal tonight stufffed.

Today was biceps and triceps and abs.

Biceps:

Straight bar curls for 3 sets one heavy then a drop
DB curls same as above
Cable short straight bar pulls really by then biceps were stinging

Triceps:

Rope pull downs same as above
Kick backs
Behind the head dp presses

This was intense today arms were hanging off me as they were destroyed.

Abs was crunchs and hanging leg raises

[Giggle]

Hey Kelkel - What if GGR and I ask??
I know she's poking around in this thread too.
Woo hoo!!

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.

[MajorPectorial]

Yeah I will rotate them in for shrugs.

Elbows paraellel to shoulders at highest point or to ears?

Personally love single Dumbell upright rows. Opp hand on hip for form

[Java Man]

Yeah I will rotate them in for shrugs.

Elbows paraellel to shoulders at highest point or to ears?

Just parallel with shoulders for me. Any higher and I start feeling pain in the joint and I can feel the shift from traps to mid delt. I want to keep the tension on traps and anterior delt. I was using that as a vantage point for reference. I actually do them by feel and bring it up to where I feel the highest tension on the traps and stop where it begins to recruit delts more. Everyone is probably a little different as to where that point is but I love these for traps. I get a great burn from it.

[Java Man]

Hey Kelkel - What if GGR and I ask??
I know she's poking around in this thread too.
Woo hoo!!

LOL. Doh! Stakes changed!

[Java Man]

Arms tonight for me, too.

Another great session. I've been drinking just 1/3rd bottle of 5hr Energy with my usual Cialis/Arginine/Citrulline/Lysine Pre WO for about a week as an experiment after I got a free bottle one day... and I have way more energy and my intensity can be pushed a little harder. I'm liking that addition. Gonna continue it.

Started with bench warmups 2x50 as usual. As you can see in my latest AV pic I still have a lot of stubborn fat in my arm pits that makes my chest look less defined. I think I may need to do some cardio when I get off this cycle. Bahhhh. Hate cardio but sometimes you just have to do what you have to do

Anyways, after warm up:
Started with Biceps this week since I started with Triceps last week. Worked them good and hard.

Olympic bar curls
1x20 bar only warm up, squeezed hard at the top, 5 count neg
2x8-9 135 Misjudged weight. AGAIN. Tren . Does a body good.
1x4 155, RP, got one more
1x0 175 couldn't do this. I am a FAILURE! haha
1x?? to failure 135
All slow negs, 5 count if possible

Curly Bar Preachers
1x20 45lbs (10's) warm up.
put 5 10lb plates on each side for a super dropset. This always leaves my arms shaking.
1x7 +2 RP and a cheated one @ 5
1x4 +3 RP and a cheat @ 4
1x5 +2 RP no cheat @ 3 - I'm fooking tired now can't breathe
1x10 +5 RP no cheat @ 2 - I started grunting and making air compressor noises here. You guys know the sound. I couldn't help it,.
1x6 and a half, no cheat, dropped it at the end I'm completely drained of power.

Rest, drink, breathe

Dumbbell Concentration Curls, strict knee to opp pec (as described by Hazard, thanks haz!)
I have done something like these for a long time but not strictly from knee to opposite pec and squeezing so this is a new variant. Excited to try something new.
No warm up needed
1x8 40lb
1x5 45lb
1x3 50lb, cheated a few but keeping good form and still slow by pulling lightly on my strap (I let them hang free and use them to pull the weight if needed with my other hand)
Dropsetted 35, then 20, then 10.
Flex biceps for 30 sec intervals to make them quiver and fill with warm pain. I shot 1.5ml into both Biceps and both outer tricep heads before going to the gym so they are pumped as fvck and hurt. Good pain though.

Done here.

Triceps:
High Pulley Rope Pushdowns
1x20 warm up feeler @ 60lb
1x12 @ 80
1x8 @ 90
1x6 + 1RP @100
Faced away from the rack on my knees and did the same sets / reps with no rest in between. Overhead, pushing the rope away from me. These really blast the outer head.
Pooped already but must go on. Marcus said he's going to shoot me if I don't.

Close Grip bench
1x10 @185
1x6 @225, 2 RP. I can't cheat on these. I'm not on the smith with no spotter soooo.... No cheating for java!
1x0 @245 too tired now. Didn't have the juice.
1x?? @135 to failure

Single Arm High Pulley - Supine grip alternating with pronated grip over/under
Supine for inside head
1x20 @50
1x12 @70
1x5 @90
Switched to pronated to hit outer head
Pretty much the same as above, just a bit less weight on each I think I went 50, 60 80 but that was enough.
1x?? @40 to total failure, just burned it out completely. Can't hardly move my arms and they feel like balloon animals hanging off my shoulders. I love that feeling. it's what I aim for every time.

Finished off with just 1 set of lying DB extensions with 100lb. I could only do like 7 or 8 full reps then I did bunny hops for another 12 or so until I almost dropped the bell on my face. Time to go home!
Feeding time. And shower. I smell like a goat.

[marcus300]

LOL. Doh! Stakes changed!

Your changing java. Your new avy is great and well done on the transformation

[Java Man]

Your changing java. Your new avy is great and well done on the transformation

That was unexpected. Thanks master marcus. I do see changes, I'm getting lumpy again and my weight is going down again on this tren /test cycle. I'll cut after this. Its a short 8 week tren 12 week test at moderate tren and high test. I taper my test down to 200mg or so for 2 weeks at the end before pct. I'll cut during and after pct. My goal is 10-12% at 210-215lbs. I'm about 234 now but probably back up to 20%. All in my torso. Arms and legs are good imo.

Going to focus on legs and back through the next 4 weeks. They're not bad but not in proportion with my chest and arms anymore.

All part of the journey !

After I cut I'll do another bulk utilizing that prime window after the cut and carb load then carb cycle as you laid out in this.thread. I've never used a prime or carb loading/cycling in the past so I'm excited to see how it goes. I seem to be one of those people who respond well to certain aas and ancillaries, always have, but with everything I'm picking up on this board about diet, supplements, and training are making me gain faster than ever. and I'm not prone to gyno even though I do use AI and Nolva as needed just for insurance.

[marcus300]

I'm on my phone so can't write much but the prime isn't a cutting diet. It's to create a growth spurt and release a very anabolic environment.

I'll copy and paste what I wrote so you can get a grips with it

[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.

[marcus300]

That's some tricep java well done.

[Java Man]

I'm on my phone so can't write much but the prime isn't a cutting diet. It's to create a growth spurt and release a very anabolic environment.

I'll copy and paste what I wrote so you can get a grips with it

Great . Thanks for the repost. I'll refer to it when I get ready to do it.

That's some tricep java well done.

Thank you. I've been hitting both sides of my arms super hard and often lately. I got sick of them not growing. I got sick of people telling my youre 'pretty big, but you got no horseshoe' and they were ?&!#ing right! Lol.

Thanks for noticing. Its good when others can see a difference. It means progress. I can't tell because I see me daily 24/7 and I have bodybuilder eyes. I'm always too skinny, holding too much fat, not making any progress, etc.

[marcus300]

Great . Thanks for the repost. I'll refer to it when I get ready to do it.



Thank you. I've been hitting both sides of my arms super hard and often lately. I got sick of them not growing. I got sick of people telling my youre 'pretty big, but you got no horseshoe' and they were ?&!#ing right! Lol.

Thanks for noticing. Its good when others can see a difference. It means progress. I can't tell because I see me daily 24/7 and I have bodybuilder eyes. I'm always too skinny, holding too much fat, not making any progress, etc.

Your lateral head is great. Get some meat on the long head and that's going to be a serious arm. Well done

[Java Man]

Thanks big guy. That means a lot getting comments on my physique from you. . I had just hit both lateral heads with 1.5 cc's before that workout and that pic. people who say spot injections don't work, well, I disagree.

[Java Man]

Your lateral head is great. Get some meat on the long head and that's going to be a serious arm. Well done

My long heads have always been a lagging part. Any suggestions for increasing mass there? I feel it in the long head best on close grip bench, standing dips, and seated dips.

Oh and the reverse high cable seems to be hitting it well too.

[Hazard]

My long heads have always been a lagging part. Any suggestions for increasing mass there? I feel it in the long head best on close grip bench, standing dips, and seated dips.

Oh and the reverse high cable seems to be hitting it well too.

Skull crusher/ close grip bench superset - then to heavy ass cable push downs.....

That's my fav

[Cuz]

Arms tonight for me, too.

Another great session. I've been drinking just 1/3rd bottle of 5hr Energy with my usual Cialis/Arginine/Citrulline/Lysine Pre WO for about a week as an experiment after I got a free bottle one day... and I have way more energy and my intensity can be pushed a little harder. I'm liking that addition. Gonna continue it.

Started with bench warmups 2x50 as usual. As you can see in my latest AV pic I still have a lot of stubborn fat in my arm pits that makes my chest look less defined. I think I may need to do some cardio when I get off this cycle. Bahhhh. Hate cardio but sometimes you just have to do what you have to do

Anyways, after warm up:
Started with Biceps this week since I started with Triceps last week. Worked them good and hard.

Olympic bar curls
1x20 bar only warm up, squeezed hard at the top, 5 count neg
2x8-9 135 Misjudged weight. AGAIN. Tren . Does a body good.
1x4 155, RP, got one more
1x0 175 couldn't do this. I am a FAILURE! haha
1x?? to failure 135
All slow negs, 5 count if possible

Curly Bar Preachers
1x20 45lbs (10's) warm up.
put 5 10lb plates on each side for a super dropset. This always leaves my arms shaking.
1x7 +2 RP and a cheated one @ 5
1x4 +3 RP and a cheat @ 4
1x5 +2 RP no cheat @ 3 - I'm fooking tired now can't breathe
1x10 +5 RP no cheat @ 2 - I started grunting and making air compressor noises here. You guys know the sound. I couldn't help it,.
1x6 and a half, no cheat, dropped it at the end I'm completely drained of power.

Rest, drink, breathe

Dumbbell Concentration Curls, strict knee to opp pec (as described by Hazard, thanks haz!)
I have done something like these for a long time but not strictly from knee to opposite pec and squeezing so this is a new variant. Excited to try something new.
No warm up needed
1x8 40lb
1x5 45lb
1x3 50lb, cheated a few but keeping good form and still slow by pulling lightly on my strap (I let them hang free and use them to pull the weight if needed with my other hand)
Dropsetted 35, then 20, then 10.
Flex biceps for 30 sec intervals to make them quiver and fill with warm pain. I shot 1.5ml into both Biceps and both outer tricep heads before going to the gym so they are pumped as fvck and hurt. Good pain though.

Done here.

Triceps:
High Pulley Rope Pushdowns
1x20 warm up feeler @ 60lb
1x12 @ 80
1x8 @ 90
1x6 + 1RP @100
Faced away from the rack on my knees and did the same sets / reps with no rest in between. Overhead, pushing the rope away from me. These really blast the outer head.
Pooped already but must go on. Marcus said he's going to shoot me if I don't.

Close Grip bench
1x10 @185
1x6 @225, 2 RP. I can't cheat on these. I'm not on the smith with no spotter soooo.... No cheating for java!
1x0 @245 too tired now. Didn't have the juice.
1x?? @135 to failure

Single Arm High Pulley - Supine grip alternating with pronated grip over/under
Supine for inside head
1x20 @50
1x12 @70
1x5 @90
Switched to pronated to hit outer head
Pretty much the same as above, just a bit less weight on each I think I went 50, 60 80 but that was enough.
1x?? @40 to total failure, just burned it out completely. Can't hardly move my arms and they feel like balloon animals hanging off my shoulders. I love that feeling. it's what I aim for every time.

Finished off with just 1 set of lying DB extensions with 100lb. I could only do like 7 or 8 full reps then I did bunny hops for another 12 or so until I almost dropped the bell on my face. Time to go home!
Feeding time. And shower. I smell like a goat.

damn good read man, that's one hell of a workout. I gotta get my head in the game tomorrow for sho. its chest day/tricep day for me Monday.

[Cuz]

My long heads have always been a lagging part. Any suggestions for increasing mass there? I feel it in the long head best on close grip bench, standing dips, and seated dips.

Oh and the reverse high cable seems to be hitting it well too.

not that it means anything but my long head responds best to skull crushers and seated overhead dumbbell extensions, overall mass seems to be best with close grip bench and weighted dips

[kelkel]

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.

Sorry for the late response. Was away at a bike week for a few days. Awesome time.

Cape, I have no real clue. Luck I guess. I just eat clean and a lot and it is what it is. I just seem to have a fast metabolism still. And no, I don't really try to bulk.

and don't forget, with no cardio

Thank god for this!

[Java Man]

not that it means anything but my long head responds best to skull crushers and seated overhead dumbbell extensions, overall mass seems to be best with close grip bench and weighted dips

of course it matters lol. Thanks. I do all of those. I try to change the 4 movements that I do for any muscle from week to week so I'm not always doing the exact same thing. The only one that seems to really isolate and hit my long head really hard is underhand grip cables because I can really turn my arm the angle it needs to hit it. I'm thinking my lateral head is overdeveloped in relation to the long one therefore takes over doing the work unless I really isolate the long head and force it to work.

[kelkel]

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.

No clue Java but I've been trying to arrange a Bod Pod thing at a local university. Playing phone tag. Maybe this week I'll be able to get it. And correct about Cape. His delts have made great improvements, IMHO.

[kelkel]

Hey Kelkel - What if GGR and I ask??
I know she's poking around in this thread too.
Woo hoo!!

You'd get a better, more fun, less sarcastic response.



ps: sorry for the multiple responses in a row, but I was away for a few days. You sure miss a lot when you go mobile! Yes, my phone sucks that bad so I don't try. It's a work phone and they won't upgrade it.

[Cuz]

[QUOTE=Java Man;6675368]of course it matters lol. Thanks. I do all of those. I try to change the 4 movements that I do for any muscle from week to week so I'm not always doing the exact same thing. The only one that seems to really isolate and hit my long head really hard is underhand grip cables because I can really turn my arm the angle it needs to hit it. I'm thinking my lateral head is overdeveloped in relation to the long one therefore takes over doing the work unless I really isolate the long head and force it to work.[/QUOTE

from what ive seen at my gym, that's usually how it is. But you def have some long head back there don't think you don't. The taller you are, its also harder to get that thick look from the side. Im 6'2 myself I know how it is.

I forgot to add, I agree the reverse grip press downs seem to help the long head, but for some reason I never can get a good contraction/squeeze with them. Another good exercise for the long is when you will sit on a weight bench with a dumbbell fairly light in hand and single handedly turn your elbows out to your side 90 degrees and go straight up and down behind your head. Your elbows should be flared out and pointed almost to the ceiling. this is usually a finishing move for me and start with 25's and work up to 45's, anything heavier I feel like m going to tear a tendon with this exercise.

[Java Man]

No clue Java but I've been trying to arrange a Bod Pod thing at a local university. Playing phone tag. Maybe this week I'll be able to get it. And correct about Cape. His delts have made great improvements, IMHO.

Cool. I'm probably going to look for a local pod too. I'm tired of guessing and I used one of the electronic handheld devices recently. It said I was 24. Something. Bullshit! I have some torso fat but if I'm 25% then the average fast food eating, non gym going person (most people) are at least 50% which is impossible. There's no way I've got 50+ lbs of fat. I'll dine on my cats litterbox contents before I'll accept 25%.

[Java Man]

[QUOTE=chadcuz1985;6675393]

of course it matters lol. Thanks. I do all of those. I try to change the 4 movements that I do for any muscle from week to week so I'm not always doing the exact same thing. The only one that seems to really isolate and hit my long head really hard is underhand grip cables because I can really turn my arm the angle it needs to hit it. I'm thinking my lateral head is overdeveloped in relation to the long one therefore takes over doing the work unless I really isolate the long head and force it to work.[/QUOTE

from what ive seen at my gym, that's usually how it is. But you def have some long head back there don't think you don't. The taller you are, its also harder to get that thick look from the side. Im 6'2 myself I know how it is.

I forgot to add, I agree the reverse grip press downs seem to help the long head, but for some reason I never can get a good contraction/squeeze with them. Another good exercise for the long is when you will sit on a weight bench with a dumbbell fairly light in hand and single handedly turn your elbows out to your side 90 degrees and go straight up and down behind your head. Your elbows should be flared out and pointed almost to the ceiling. this is usually a finishing move for me and start with 25's and work up to 45's, anything heavier I feel like m going to tear a tendon with this exercise.

Lol. I do those too and have the same problem... Kills my elbow tendons. Why does the stuff that really works in life always have to hurt?

[Capebuffalo]

Sorry for the late response. Was away at a bike week for a few days. Awesome time.

Cape, I have no real clue. Luck I guess. I just eat clean and a lot and it is what it is. I just seem to have a fast metabolism still. And no, I don't really try to bulk.



Thank god for this!

It's official. I hate you.

Say ectomorph or hard gainer and I will find you and hurt you. Lol

[Hazard]

It's official. I hate you.

Say ectomorph or hard gainer and I will find you and hurt you. Lol

Lmao

[Java Man]

Lol.

[DCI]

Back to chest tonight will see how this goes. My legs are still tight lol