**Marcus's HIT Dungeon**

[GirlyGymRat]

Announcement to the HIT'ers We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together. Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book. So you guys with me

So I can't participate???

[GirlyGymRat]

And take photos

Bad bad bad idea. All around. Lol

[DocToxin8]

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

I'm up for a challenge and really in need of some new input,
I'm happy to join and thanks for the opportunity!

[almostgone]

So I can't participate???

You know you can. I believe I can speak for all in here when I say that we would be unhappy if you didn't.

[almostgone]

Let's not forget DY... 6 O's - moved BBing into a whole new category

That's a given. Wanted to point out that although DY was most likely the ultimate in density and thickness, it also worked well for others.

[almostgone]

In the waiting room @ the Dr. killing time while waiting to be called back. If I make more typos than usual, please ignore them. Having one hell of a time seeing. Made then drive up here interesting since then wife doesn't drive.

[clarky.]

Hi fellas, had a good session the night, a wee niggle from my left shoulder this time doing side raises but not bad.

Seated shoulder press 1 working 1 drop

Standing db side raises 1 working DD

Rev cable fly 3 sets high ish reps

Bent over rev db fly 1 working +rp got 4 more

Machine shrugs 3 heavy sets behind back then 3 sets db grip.

Done, great burn on all ex so chuffed.

Chest the mora.

[clarky.]

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

Fvck yes,....

[InternalFire]

Guys don't responds to SIl no matter how much he tries, guys a fucking idiot

oops ... Ok, noted. I found the way, its called Ignore List -> http://forums.steroid.com/profile.php?do=ignorelist

If you add anyones username it literally screens the username and all postings from your displayed content, so that will be easy from now on.....

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

Marcus, Im in!

[marcus300]

So I can't participate???

Of course you can your one of us my fine lady

[marcus300]

So I can't participate???

I'll get Mrs Marcus to post if you like some of her workouts and you can have a chat

[GirlyGymRat]

I'll get Mrs Marcus to post if you like some of her workouts and you can have a chat

Oh. That be great!!!

[marcus300]

Oh. That be great!!!

She's cool as fuck and very intense but only a small little thing though but I will get her to post for you

[kelkel]

Bad bad bad idea. All around. Lol

The photo's that is. Everything else is a supurb idea.

[Mr.BB]

Bad bad bad idea. All around. Lol

The photo's that is. Everything else is a supurb idea.

yada yada yada

Too much talk, too little action.

I'll settle for the photo of GGR that apparently everyone saw except me.

[Sfla80]

Almost forgot to post today's chest session.

Incline bench 3w 1f 1w (every rep counting rp and drop had a 3 sec pause at bottom of movements) drop with rp then drop.

Flat db fly 2f 1w dd

Incline DB fly 2w d

Flat smith press 2w

Pec Dec flies 2w burn outs higher rep range

[clarky.]

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

Fvck yes,....

[Cuz]

Work has me slammed here atm but ill be lifting here shortly

[almostgone]

An antibiotic shot and a round of 875mg amoxicillin caps for my eye. My "Google" diagnosis was correct, it's an infected tear duct, but she was concerned because it had spread down into my face somewhat. Pretty uncomfortable, but the antibiotics should kick in soon.
Test was bumped up to 150mg/week. She had me make an appointment at 3 months instead of 6 months so she may be planning to let me fly solo soon.

[almostgone]

Guess I better crash. Have to be up in 5.5 hours. Everyone have a good one.

[BG]

In between day

Stretching calves/Arm warm up
1.5 miles of cardio
Arms/forearms
1.5 miles of cardio

Cardio was high intensity interval. Im feeling great.

[InternalFire]

Im gonna blast 20 mins every morning real heavy elliptical from now on, limit myself to max 30 mins, I am finding 60 min runs burn my legs down too much. Yes I get low fat on my thighs now but legs getting no stronger and look skinnier than ever...

good night every1

[Proximal]

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

Oh Hell Yes! Thanks for this Marcus!

[DocToxin8]

not my best day this one.
Skipped workout to flee and find an apartment and bed where I actually could relax. Lying in bed. Thoughts racing. Might as well do some push ups; 100, 50, 30, 40, 30, 40, 35, 33, 21, 19, 12, 12... Okay! Breaks max 30sec, and suddenly push ups were a killer excersize. Felt insanely pumped, walked upstairs to fetch some cups to mix a shake in when I saw myself in the mirror on the way down.
So pumped I just had to flex and take som pics. They're nude unfortunately (i was in bed u know) otherwise I might have shown.
Then I feel my chest tighten and a panic attack ensues.
What the fuck, is it my heart? My pulse ain't high... Is it atrial fibrillation? But I've had that long time ago and it felt different. It's not the angina feeling of the something pushing your chest in, it's my chest being so tight i feel it in my throat. Then I remember my medical training; 9 out of 10 who call the ER about heart attacks are cases not related to the heart... Stomach?.. No, muscosceletal issues!
I start to massage my pecs and realize they're cramped just at the end of the muscle near the ribcage. When I push my fingers into them i feel them release and open up.
i drink my protein drink and return to bed.
What a day! But at least I did get a HIT workout if even just a short one.
In retrospect I see that even if I didn't need to warm up for my joints sake, had I warmed up I wouldn't have had that same cramp reaction.

Good night people, may you all sleep well and have a good morning,
and sorry for the rant. I just got a lot of issues now and needed to vent.
At least I got a HIT workout though, I'll credit you guys for that.
I might have taken some push ups anyway, but not like this.
So thank you all!

[Cuz]

not my best day this one.
Skipped workout to flee and find an apartment and bed where I actually could relax. Lying in bed. Thoughts racing. Might as well do some push ups; 100, 50, 30, 40, 30, 40, 35, 33, 21, 19, 12, 12... Okay! Breaks max 30sec, and suddenly push ups were a killer excersize. Felt insanely pumped, walked upstairs to fetch some cups to mix a shake in when I saw myself in the mirror on the way down.
So pumped I just had to flex and take som pics. They're nude unfortunately (i was in bed u know) otherwise I might have shown.
Then I feel my chest tighten and a panic attack ensues.
What the fuck, is it my heart? My pulse ain't high... Is it atrial fibrillation? But I've had that long time ago and it felt different. It's not the angina feeling of the something pushing your chest in, it's my chest being so tight i feel it in my throat. Then I remember my medical training; 9 out of 10 who call the ER about heart attacks are cases not related to the heart... Stomach?.. No, muscosceletal issues!
I start to massage my pecs and realize they're cramped just at the end of the muscle near the ribcage. When I push my fingers into them i feel them release and open up.
i drink my protein drink and return to bed.
What a day! But at least I did get a HIT workout if even just a short one.
In retrospect I see that even if I didn't need to warm up for my joints sake, had I warmed up I wouldn't have had that same cramp reaction.

Good night people, may you all sleep well and have a good morning,
and sorry for the rant. I just got a lot of issues now and needed to vent.
At least I got a HIT workout though, I'll credit you guys for that.
I might have taken some push ups anyway, but not like this.
So thank you all!

Your kidding about the HIT session right doc lol?

[Cuz]

Managed to get a quick arm session today nothing great but better than nothing at all...
Back and legs are calling..night folks

[Bodacious]

Damn guys been slammed all day after killing arms this morning. Another great workout for sure. I am tried not getting a lot of sleep and the sleep I am getting isn't really that good. I am going to try and push the rest of the week I need to keep going like this I am in a little grove for sure. Hopefully my NPP will kick in soon and it will even get better.

Nice workouts for sure by everyone!!

[Bodacious]

Announcement to the HIT'ers

We will all be making goals for the new year ahead and we all going to achieve them. I will be posting my goals what will be reasonable for me to achieve and I will let you all know what they are soon, so get yourself ready because I want all your New Year goals and how we are going to go about achieving them together.

Any of you need help just shout me up via pm or in here and me and the regulars will give our recommendation for you to achieve them and I also want feedback on my own goals

we will do this together and log it, all the ups and downs and we will be giving a time scale for all this to happen so lets get motivated, get all your cheat meals out of the eay and get ready for the New Years goals and achieving them. One little bit its got to include HIT baby its the only way may nit be all the time but we got to get HIT in because that's the base of thickness and size in my book.

So you guys with me

Bet your ass im in big guy!!! HELL YEAA

I am for one that will need help with my goals at that time. I will be coming off cycle right at the New Year. So I will have to push my way through but I think this will help me for sure.

[Marsoc]

Good afternoon people!
Hope everybody's well and good.

Had a pretty good leg workout yesterday, but not good enough.
Still, I feel sore today and a little pumped as well.

The program was a little long, could have been more effective;
Squats; 5 working sets X 5-10 reps
Front squats: 3 working sets (hereafter all sets will be working sets, though I have 1-2 warm up sets for each excersize following)
Hip adduction; 4 sets X 12-30 reps
Seated leg curls: 4 sets X 10-12
Prone leg curls: 3 sets X 10-12
Leg press: 3 sets X 8-12 reps

Took me about 1h 30m. First part with longer breaks, last part more intense

Gonna do a little better now that I know I can lift without lower back/spine issues.
I'm just so worn out lately, very hard to stay motivated for a more HIT like workout.
Just got a lot of personal issues at the moment, from a sick dog to stuff I'm not going into right now. But there's always light at the end of a tunnel.

Wish you all a fine day!

Yes sir. The definition of Perseverance means In fact to persevere. I rely heavily on my relationship with the father GOd

[clarky.]

Good morning fellas,GGR. Shoulders all round have a nice dull ache, and traps.

Going to do chest the night, well that's the plan. I'll see how busy it is, i'll report back later fellas.

[marcus300]

Nice to see all of you with me

I better get my arse in gear now

[InternalFire]

Nice to see all of you with me

I better get my arse in gear now

or "gear in arse now" ?

Morning people of the world!

Killed 20 min cardio, 300kcal burnt, damn, thought I was gonna die, again... but survived, now feel hungry as f*ck

[marcus300]

Going in to do some arms, need more size on these fuckers so its arm day

will report back later

no coffee

just a very strong mind set

[InternalFire]

Going in to do some arms, need more size on these fuckers so its arm day

will report back later

no coffee

just a very strong mind set

Im gonna join on this one, arm training for me tonight also!

[DocToxin8]

Your kidding about the HIT session right doc lol?

What, you don't think it qualifies?

I actually slept quite badly afterwards and woke up with some tension in my breast/throat, so I went by the doctor, got an EKG.
Now I'm waiting for transport to the hospital, atrial fibrillation it is.
I don't have time for this.... Fuck.

[marcus300]

Warm up
foam rolling
cable curls straight into tricep pushdowns and stretches for 5 mins


Triceps
Rope pushdowns - throwing thumbs inside out to target the out head more.
3 warm up sets
1 working set to failure plus 2 drop sets to failure

Seated DB French press
2 feel sets
1 working set to failure - last rep had to slip in onto my shoulder and drop the fucker, arms were shaking while preforming the last few reps.

Cybex machine dips
2 working sets both to failure

Biceps
straight bar curls
2 warm up sets
1 working set to failure plus halves and quarters -really fucked them up and pumped so much blood in

Hanging db concentration curls
1 feel set
2 working set to failure plus 2 forced reps and 2 negs

Forearms
hammer db curls
2 working sets plus 2 drops

db wrist curls
2 working sets - higher rep range for the first one then heavy low reps for the 2nd

[marcus300]

What, you don't think it qualifies?

I actually slept quite badly afterwards and woke up with some tension in my breast/throat, so I went by the doctor, got an EKG.
Now I'm waiting for transport to the hospital, atrial fibrillation it is.
I don't have time for this.... Fuck.

Fuk, hang in there mate

[Cuz]

What, you don't think it qualifies?

I actually slept quite badly afterwards and woke up with some tension in my breast/throat, so I went by the doctor, got an EKG.
Now I'm waiting for transport to the hospital, atrial fibrillation it is.
I don't have time for this.... Fuck.

Just pickin' at ya buddy lol..on a'serious note..keep us updated man hate to hear you're having a possibly serious issue. Stay strong.

[InternalFire]

What, you don't think it qualifies?

I actually slept quite badly afterwards and woke up with some tension in my breast/throat, so I went by the doctor, got an EKG.
Now I'm waiting for transport to the hospital, atrial fibrillation it is.
I don't have time for this.... Fuck.

hold well dude, keep an eye on yourself man

[Cuz]

Im gonna join on this one, arm training for me tonight also!

Always my favorite to train