**Marcus's HIT Dungeon**

[Bodacious]

Just wanted to say thanks. Its funny, one of my goals that I have started to write for Marcus's challenge is to "impress" you guys and gals here in the HIT home. Look up to everyone in this thread and everyone here inspires me to be better. And just want to get to where everyone here is. and maybe eventually get that wow factor lol TURN HEADS in other words.

Right there with you big guy!!

This Thread and people in here have helped me so much on AAS and in life/gym and to help other people.

[Bodacious]

Doc-Looks thick man!! great job

Sfla- Damn Sfla solid man!!

Great job guys!!

One day ill get there!

[KINGKONG]

Doc T looking nasty man!!i need those veins in my triceps Iam working on it!

[KINGKONG]

Sfla looking hard as a rock bro keep up the good work!!

[almostgone]

Is that just the case for ag BB?

Just curious cause I just stocked up on amox

Amoxicilin+clavulanic acid is one of the oldest antibiotics around.

Is also widely used in cattle and other farm animals, so there are lot of bacteria that developed defenses against it.

Still, it still works for some bugs.

Ppl are usually blamed for misusing antibiotics, but nobody ever talks about the usage on livestock...

It just hit me that I have a "apocalypse" stash of azithromycin. I just didn't think about using it since I already had a Dr. appointment. Probably would have been a much better choice?

[almostgone]

Dang, nice pics guys. Shows some hard work. Nine of you carry much bf either. That's one of my goals that I will be setting; lose some of ths eternal bf. Still working on my New Years goals in my limited spare time, but will have some clear, defined, achievable goals set by the time we post them up.

[almostgone]

Chest is rapidly heading towards sore from yesterday's lift. Back is still smoked from Saturday? Need to do some stretching. Maybe I can get some in at break time tonight. Getting ready for work now.

[KINGKONG]

Chest is rapidly heading towards sore from yesterday's lift. Back is still smoked from Saturday? Need to do some stretching. Maybe I can get some in at break time tonight. Getting ready for work now.

You worked these messed up hours too?iam getting my gym time in right now chest..not getting as heavy on power movements as I like so Iam drop set stretch and pump it till my pecs beg for mercy than it won't feel like a complete failure

[almostgone]

You worked these messed up hours too?iam getting my gym time in right now chest..not getting as heavy on power movements as I like so Iam drop set stretch and pump it till my pecs beg for mercy than it won't feel like a complete failure

Yes sir. 1 or 2 a.m to 10 or 11 a.m. on a good day.

[KINGKONG]

Yes sir. 1 or 2 a.m to 10 or 11 a.m. on a good day.

Yeah Iam trying to get myself on a day shift its hard connecting with friends or girls with my work and sleep schedule..

[Bodacious]

Right there with you guys work time for me now is 4 pm to 130 am gym time 10 am sharp. So I don't get much sleep.

[Bodacious]

Yeah Iam trying to get myself on a day shift its hard connecting with friends or girls with my work and sleep schedule..

Day shift would be sweet man.

[Marsoc]

The Polish giant is awakening..

[DocToxin8]

Impressive doc, what are your stats? On cycle i assumed?

Yeah, I'm on a modest blast right now.
My stats will need some thinking to go through,
I'm about 170cm, 85-86 kgs, body fat; don't know, and lifts a little difficult since I never really do 1RM. (But I do 2-3 reps which is close), but not sure where it's all at now.
I want to reach 90kgs and solidify my gains there, so that if i get back to 85kgs I'm gonna be truly ripped.

[clarky.]

How you like T3 as an addition to a bulk in your experience, Clarky? I'm thinking of implementing T3 on my bulk in the future? What dose do you run 50mcgs/day? And you don't/or didn't have thyroid issues that put you on TRT right?

I like it nach, it works good with me. I liked 75mcg day nach av never went higher no need, done 50 mcg day a couple of times and liked it too, that's what am doing this time 50.
No it was a PT Nach.

[clarky.]

Morning fellas,GGR. Really running late lol, arms are fried really fried, chuffed. Going to destroy shoulders and traps the night, report back later fellas.

[marcus300]

Good evening People!

I tried to implement some HIT principles in my pec workout today,

Dec.Bench; several warm up sets, then 1 set to all out failure, needed 3 assisted; 12 reps total

Incline bench w dumbbells: 2warmups, 1 all out with 3-4 assisted lifts

lying Flyes w dumbbells; 2w, 1x20 reps all out

Cable cross: 2 w, 1 all out drop set

Dips: 12, 12, then 1 all out drop set: +40kgx12, +20kgx12, body.w.+12

Yeah, I know its not according to the principles,
but i don't know what weights to use yet + my shoulder is still not 100%

I took some progress pics, but only some of the back pics looked OK,
so ill post that.
Keep in mind i got a lot of water and trained chest,
+ i really need some coaching on posing

Here goes:








I should make my own progress thread soon an spare you this shit,
promise to fix that pretty soon.

(and yes, i'm bulking and got water and fat enough, well aware of that)

Impressed doc, looking big as a barn door

[marcus300]

Good evening People!

I tried to implement some HIT principles in my pec workout today,

Dec.Bench; several warm up sets, then 1 set to all out failure, needed 3 assisted; 12 reps total

Incline bench w dumbbells: 2warmups, 1 all out with 3-4 assisted lifts

lying Flyes w dumbbells; 2w, 1x20 reps all out

Cable cross: 2 w, 1 all out drop set

Dips: 12, 12, then 1 all out drop set: +40kgx12, +20kgx12, body.w.+12

Yeah, I know its not according to the principles,
but i don't know what weights to use yet + my shoulder is still not 100%

I took some progress pics, but only some of the back pics looked OK,
so ill post that.
Keep in mind i got a lot of water and trained chest,
+

(and yes, i'm bulking and got water and fat enough, well aware of that)

Next time try this out, on your working set if your getting 12 reps which includes 3 forced reps, try and increasing the weight on the working set so you hit failure and that's true failure at around 6 reps, then get your partner to help you with 2 forced reps, you probably shouldn't be getting anymore forced reps out around 2-3, then once your positive strength is completely gone which will be around 8-9 reps, get your partner to help you with getting the weight up and do 2 negatives as slow as possible, this will put you in hell if you have gone to true positive failure and 2-3 forced reps, you will only have enough in you to do 2 negs so slow that neg right down until you feel like dying. Job is done - forced and negs are one of my favourite advanced protocols for digging into every fiber possible and also stimulating growth. You need a good spotter and he needs to understand not to take to much weight off you when doing the forced reps, you need to do them but he needs to help just enough, you should be screaming in pain at this stage and thinking of negs should feel like an impossible task but forget that just concentrate on the failure then the forced then the negs.

[marcus300]

Chest done tonight.

Smith Incline 4w 1f 1w (265x6) dd

Smith flat 2f 1w (255 x 5) dd

Flat db fly 1f 2w 1d

Incline DB fly 2w

Pec/d3c 2w higher reps

Single arm db fly 1w (Could have done without these but had a nice view

Chest is fried.

Two pics here. One from the morning after breakfast and cold no pump. Second is 30 mins after the gym. Was trying to see the difference. Doesn't look like much hahah.



Attachment 165893



Attachment 165894

Here he is looking great thick big and cut

[marcus300]

Ty BB. lats are getting there. Back used to be a weak spot for.me. but this thread. And between marcus and kel slamming my head with ROWS ROWS ROWS. My back has come a long way.

Hard to get good pics of back. I'll try soon.

I'm doing back this morning, trust me row and row and your back will sort itself out, fucking rows are the dogs

[marcus300]

this damn computer is running too slow right now.

I tried to multi quote everyone who commented but its not working.

Just wanted to say thanks. Its funny, one of my goals that I have started to write for Marcus's challenge is to "impress" you guys and gals here in the HIT home. Look up to everyone in this thread and everyone here inspires me to be better. And just want to get to where everyone here is. and maybe eventually get that wow factor lol TURN HEADS in other words.

I feel like all my pics look the same. but at the same time I see progress in places, and my strength is definitely going up this time round. Have myareas of improvement. and that's what I'm here for.

Again thanks guys....

No no mate your improving from what I remember and not only with your body but in mind aswell which is something what I preach all the time, if you haven't got the right mind set go home if you want to train like we do in here. Sounds like your in the right place and ready to attack your body in the right way.

Your a part of this group SLFA80 and family, your not sitting on the sidelines mate your a part of the team and myself and other feed off you aswell mate, reading and listening to all of you helps me aswell so don't ever think your not impressive, because you are and to do what you do each week is fucking impressive and I hope you continue to grow.

Find what works, go all out, pullback rest and recover and repeat.

[marcus300]

Doc, I wrote this about forced and negs a bit ago, it may help

Forced and negatives
When your going to be implementing forced and negatives you need to be using a weight what your going to be hitting around the 3-4 rep range at true positive failure, then your spotter with help you with another 2 reps. I say 2 reps because its about the limit you can do once you have come to true positive failure and your partner is taking some of the weight off you, these forced reps will dig very deep into your muscle fiber recruitment. Once you have finished the forced reps the weight will be at the starting position and you start to complete negatives by lowering the weight very slowly, make sure you resist and fight the weight coming down and once at the bottom your partner will assist you to get the weight to the top of again and you will do another negative and you keep going until you cant do another negative, usually its around 2 negatives. Negatives done at this stage of a working set after positive muscle failure causes serious trauma to the muscle which will stimulate the release of growth factors. Your also 40% stronger on the eccentric part of the lift so once you hit failure in the lifting part of the exercise by yourself and adding forced with your partner the negatives will take you beyond and recruit further fibres like nothing I've experienced with any other training routine. Once this as been hit there is no need to do anything else because the damage has occurred and no more can be recruited only burn out and exhaustion. If we add the reps up you would be doing around 3-4 reps on the positive then 2 forced and then around 2 negative so in total your hitting around the 8 rep range. You have 3 strengths you have the positive, static and negative, the negative causes the most damage to the muscle and is the biggest cause of DOMS, you master negatives and you will see a huge improvement in muscle size and fullness.

[marcus300]

Morning everyone

I feel good, sore and strong today so heads may roll and turn in the gym

[marcus300]

Triple coffee in my morning shake - oh no what have I done? getting ready to hit the gym, just watching some youtubers and trying to get my head in the right place. Back training really takes it out of me because ive not been doing any cardio recently and I suffer getting my breath on back and leg days.

Sat here looking at my double screen thinking why the fuck am I talking to myself on the computer? Ive no idea marky or should that me Marcus, who knows but I so sense something that one member has a serious obsession with me. He mentions my personal avy's, he mentions the way I train, he mentions the way I cycle and all this from a retard with fuck ips is rather scary when his wife looks like a pig in knickers and is fat as fuck. Do I sense he may want bum sex with me Marcus? I don't know marky ask him - oh no I cant go into his thread that's what he wants - shit guys this coffee is hitting me hard or is it the eph I took with it? who knows

[marcus300]

waffling again sorry guys

[DocToxin8]

Morning Marcus! Thanks a lot for the reps and negs post.
I can't wait to try it out, only problem is I see one really needs a good spotter,
not something I always have, but shall do my best.

Morning all people!

Wish you all a nice day!

[marcus300]

I'm fired up now, just listened to The Cult and I am ready for anything

row row row row and row

[DocToxin8]

waffling again sorry guys

LOL, great post! Put a smile on my ugly mug.

[marcus300]

Morning Marcus! Thanks a lot for the reps and negs post.
I can't wait to try it out, only problem is I see one really needs a good spotter,
not something I always have, but shall do my best.

Morning all people!

Wish you all a nice day!

Yes, that's something you need but if you don't have one there are other methods which you can apply to dig deep

[marcus300]

I'm going to burst at any moment

[marcus300]

We sure are odd fuckers in the UK aren't we lol lol you little devil

[clarky.]

Right fella's quick Q, when i finish work am only 10-15 min max away from the gym. Some days i really really am fvcked and need food, any ideas what i could have quick and not heavy for some good nrg to get me through the session carb wise ??

At work fellas so i'll catch up the night thanks.

[almostgone]

waffling again sorry guys

LOL, the "waffling" makes my day, boss!

[almostgone]

Yes, that's something you need but if you don't have one there are other methods which you can apply to dig deep

Superset 2 exercises?

[almostgone]

Right fella's quick Q, when i finish work am only 10-15 min max away from the gym. Some days i really really am fvcked and need food, any ideas what i could have quick and not heavy for some good nrg to get me through the session carb wise ??

At work fellas so i'll catch up the night thanks.

A cup of rice and a small piece of chicken breast works for me, Clarky. Usually though I'll have a scoop of whey, 1/2 cup of dry oats, and a couple of tablespoons of instant coffee (if we are out of instant coffee, I just say fvck it and use regular coffee grounds. . ).

Edit: Another option might be a flat bread wrap and a chicken breast or a piece of decent fish?

[marcus300]

Right fella's quick Q, when i finish work am only 10-15 min max away from the gym. Some days i really really am fvcked and need food, any ideas what i could have quick and not heavy for some good nrg to get me through the session carb wise ??

At work fellas so i'll catch up the night thanks.

Make a shake in the morning and take it with you oats whey and a banana and drop it down the hatch hour before working out.

[marcus300]

LOL, the "waffling" makes my day, boss!

That's because your my big foot silverback gorilla who is sick as fuck like me.

[marcus300]

I'm back and backs done

fuck me that was hard work

[Mr.BB]

I'm fired up now, just listened to The Cult and I am ready for anything

row row row row and row

Thanks for the music

[clarky.]

Had a wee 5-10min left lol had to pop in. AG, Big man thanks good idea, AG if i took that i would 1000% eat it at lunch haha. Shake with oats it it ans banana. Any more help fellas fire away, it has to be light and quick. Away back to work, looking forward to ma session in a few hour am ready.