**Marcus's HIT Dungeon**

[NACH3]

Good news is Monday is leg day. Bad news I hurt my lower back sliding on 1/2 inch ice 1/8 snow this morning. It was fast as hell though. Hoping to be straight Monday. If not Monday will be shoulder day.

Hope that back recovers quickly! You know I hate when it's like that it's so damn messy and much more dangerous carrying shit and slipping

[NACH3]

Never got in today's but I've not been sleeping more than 3hrs a night since getting back to east coast... We have like 4-5" on the ground but it feels like -2

[Capebuffalo]

Never got in today's but I've not been sleeping more than 3hrs a night since getting back to east coast... We have like 4-5" on the ground but it feels like -2

27 today. Going to be 65 on Wednesday. Crazy weather here.

[clarky.]

Looking thick!!

Whats a sentinel tap? lol

Lol was wondering the same


Sent from my iPhone using Tapatalk

Hahaha, fellas i have no fvcking idea lol. It's just a sticker stuck to the tiles in the bog at the hand basins.

[clarky.]

Looking thick!!

Whats a sentinel tap? lol

Lol was wondering the same


Sent from my iPhone using Tapatalk

Wife went to fetch a grilled chicken nearby, she eats a wing, I eat the rest, seems a fair share

Legs earlier, or what I could do of legs as my right quad is still not good

Adductor machine - If my quads cant grow maybe I can get some size on the adductors lol - 4 sets, full rack 15-20 reps, it gets painful
calf raises machine - 3 feelers, 1 working to failure 3 drops plus partials
seated calves - 3 sets
laying down leg curl - 2 feelers, 1 working with 1 drop
stiff leg dead lift - worked in with one mate who was doing, 3 sets, hand was hurting from yesterday back so I just focused on slow movement and extra reps
Leg press - FAILURE, pain in quad, gave up after a warmup
quad extensions unilateral - no pain here, 3 feelers, 2 working, last with 2 drops till pain in quad was unbearable. Quad muscle was failing by the end, tried to compensate on extensions

Hahaha sounds like us BB lmao.

[clarky.]

All that hard work is showing, Clarky! On another note,.when's your next "wee " blast?

Thank you big guy, ma next wee blast will be very very shortly haha, probs about feb AG. I was thinking just a wee bit tren along with ma trt like BB did.

[clarky.]

The Sentinel taps are defined as the first and last taps on a water distribution system. For hot systems the nearest and further form the water heater or calorifier. For cold water systems the sentinel will be the nearest and furthest taps from the cold water storage tanks.

Ok fellas there ^^^^ is what it is all about. I know why the fvck would any cvnt in the bog want to know this shit lol but hey ho thank fvck for google.

[NACH3]

What's up HITers I literally slept all day so that 'no sleeping' was mitigated - I feel great recovered so today delts/or arms if shoulder is gtg than delts!

I'm starving I'm getting some eggs and coffee etc

[almostgone]

The Sentinel taps are defined as the first and last taps on a water distribution system. For hot systems the nearest and further form the water heater or calorifier. For cold water systems the sentinel will be the nearest and furthest taps from the cold water storage tanks.

Ok fellas there ^^^^ is what it is all about. I know why the fvck would any cvnt in the bog want to know this shit lol but hey ho thank fvck for google.

Glad you did that. Saved me the trouble.

[almostgone]

Thank you big guy, ma next wee blast will be very very shortly haha, probs about feb AG. I was thinking just a wee bit tren along with ma trt like BB did.

Same here. Low dose tren and throw in an amp of Testovis a couple of times a week in addition to the TRT. I have some decent var I've been thinking on as well. If so, it will be low dose as well. No use turning my blood into ketchup.

[NACH3]

Mornin AG

[NACH3]

AG, I'm going through my lists of Ancililaries and I was thinking of getting some BP meds just to have on hand... I'm 100% positive we shop at the same place

Do I want a statin or no b/c I'm not on anything but do have anxiety which causes it to spike here and there(140/85) I'm usually 110/74 etc??
Thx as always

[almostgone]

AG, I'm going through my lists of Ancililaries and I was thinking of getting some BP meds just to have on hand... I'm 100% positive we shop at the same place

Do I want a statin or no b/c I'm not on anything but do have anxiety which causes it to spike here and there(140/85) I'm usually 110/74 etc??
Thx as always

I wouldn't use a statin unless my lipids were an issue. Typically when I think of a statin, I think of a medicine that addresses cholesterol problems.
140/85 isn't terrible, especially if it is stress related and isn't for an extended period of time. Are you on any BP meds now that are Dr. prescribed? If not, you may want to consider a mild diuretic vs. an ACE inhibitor/ARB/beta blocker/calcium channel blocker.
Sorry I can't give you a definitive answer but that's my best shot at it.


Morning, Nach.

[NACH3]

I wouldn't use a statin unless my lipids were an issue. Typically when I think of a statin, I think of a medicine that addresses cholesterol problems.
140/85 isn't terrible, especially if it is stress related and isn't for an extended period of time. Are you on any BP meds now that are Dr. prescribed? If not, you may want to consider a mild diuretic vs. an ACE inhibitor/ARB/beta blocker/calcium channel blocker.
Sorry I can't give you a definitive answer but that's my best shot at it.


Morning, Nach.

Thank you.... I'm gonna shoot you a PM and whenever you get the time to get back to me is much appreciated!!

[almostgone]

Thank you.... I'm gonna shoot you a PM and whenever you get the time to get back to me is much appreciated!!

I shot you one back. Something I.would suggest trying before jumping on a BP med would be L-arginine and citrulline? Kel posted the formula to calculate the desired amount in this thread sometime within the last week or two. I already took L-arginine daily, but there is definitely some kind of synergy when you add in citrulline. Citrulline really kicks the L-arginine right square in the ass.

[marcus300]

It was just a rant regarding how I was feeling that day at the gym but to try and explain myself a bit more because it seems it hit home with you and I didn't want to upset anyone with it, it was purely motivation for some and me just ranting over some pricks in the gym that day. Oh you can say anything you like in this thread or anywhere else about anything you would never piss me off period mate.

I would ask you if you see yourself in my post this - have you truly lived the lifestyle and been consistent for years and years? can you honestly say you have eaten and lifted like a bodybuilder day in day out trying to reach your goal? have you trained so hard at the gym its the only thing you have thought about all day before you go in? have you found what works to make your body grow or have you been stuck in a rut for many yrs thinking your training hard and eating correctly?

Ok, there is an exception and that's the genetically gifted who don't need to train hard or eat 100% and still grow into a beast but I am talking about the guy who struggles with size but has the commitment to go in the gym all his life and still look like shit with clothes on or off. Example - one guy in the gym who ive known for over 20 yrs asked me once me and my partner to train with us and show us some training, this guy I would see in the gym everytime I was there for over 10 yrs and he didn't change, he would go on cycle and grow a bit then he would lose everything and go back down to were he was before. Trained hard or so he thought, ate right or so he thought anyway he asked and we obliged.

He took me on as a coach, so I spent some time with him going over his diet and guess what the first thing I saw. He was around 190-200lbs and guess what? he was eating for a 190-200lbs man so I asked him how on earth are you going to make your target weight of 230lbs eating like that. His answer was its impossible to eat anymore - I explained how to train properly and tip over the edge into higher intensity and he said I cant train any harder I really push to the limit. So I have a guy who THINKS he is eating and training right yet so cant grow.

His first training session with me and my partner at the time was chest for 45 mins - he cried like a baby. He never felt pain like it or pump. He wanted to stop a set at the vital time but we wouldn't let him, we pushed him and kept him to a min's rest between sets. Next day the two days he backed out of training because he was in to much pain, then he came back and we started all over again. He gave me his list of what he ate that week and told him he was not to going to grow. So I wrote out his meals each day and he moaned about some aspect of the diet but I kept on at him and slowly he made it and ate what I told him. After 4 weeks on and off training he stayed with us and went on cycle and I taught him some skills of keeping gains and producing real tissue gains instead of living off water filled muscles what are false.

This guy stayed with us for around 4-7 months and he reached his goals but he moaned like a donkey all the way through, something was always in the way of eating or training but we got him to 225-230lbs and he looked a beast, he couldn't believe it he went on holiday with the wife and came back and slipped back into his own training or what he thought was our's at the time and slowly over the next 3 months he went back down to how he use to look.

I asked him what happened and he said I don't know its just me I'm a hard gainer, but I knew he wasn't eating to maintain the size he become and he wasn't training that hard to keep and produce further gains.

We are all different but if your not changing over a long period of time your doing something wrong either with your training or diet, its not something we can do for a certain amount of time, us guys who are not genetically gifted have to really push harder to reap the benefits.

Years ago when I would take on clients I had hundreds of emails just like your post and I can honestly say I changed many. Its a lifestyle and commitment.

One last thing, a guy who started to train with me who had been training for all his life trained with me for yrs, after 2 yrs he won the UK over 40's 1st place. You have to find out what works and commit to it for the real hard gainer many things in their life will be effected, that's why many don't reach that super size - life gets in the way.

If your healthy and cycling training hard and living the lifestyle coupled with the correct diet to achieve your goals and this has been going on for years and your getting nowhere then I'd stop killing yourself in the gym and just train for fitness. But imho your doing some kind of the muscle building process wrong

Marcus, so happy to see you back, so happy to have adopted the HIT way of life. I would like to say one thing about your statement, because my mind is in a weird state right now because of just this.

If a person is not training hard, then I fully understand where you are coming from. But there are legitimate guys like myself, who have dedicated themselves for years and get that question that sickens us & makes us question what we are doing, the question being "do you work out?"

Where I'm working out, and this is not b.s., and this is meant as no disrespect to any of you here - we have close to a dozen guys that are bigger & more muscular than any picture I've seen here on the forum. I've been there for a year now, and if their workouts are any indication of their dedication/physiques then something is definitely amiss.

I watched a guy prepare & train for classic physique at this years Mr. Olympia (he had competed at the 202 weight and I believe 212, in prior years), what uninspired workouts, let me tell you.

With the greatest of respect to you Marcus: if someone isn't putting in the effort, then fu*k em, they don't deserve the time, but if there is a chance they are really trying, give them a break big fella

So nice to see you Marcus, I'm a true believer in HIT, because of you.

Drinking my coffee now & going to do biceps later this morning. And let me tell you, very few at that gym rips into their biceps like I do.

[marcus300]

Going to the gym because I feel in the mood -

[almostgone]

Going to the gym because I feel in the mood -

Tear it a new arsehole!

[NACH3]

I shot you one back. Something I.would suggest trying before jumping on a BP med would be L-arginine and citrulline? Kel posted the formula to calculate the desired amount in this thread sometime within the last week or two. I already took L-arginine daily, but there is definitely some kind of synergy when you add in citrulline. Citrulline really kicks the L-arginine right square in the ass.

Shot one back to ya, AG! Yes your right... Kel mentions it and Igi has started the regimen and is happy with it I do believe

Thx again

[NACH3]

Going to the gym because I feel in the mood -

If anyone comes up to you just smack em b/c it's sooo much more embarrassing LOL

[NACH3]

It was just a rant regarding how I was feeling that day at the gym but to try and explain myself a bit more because it seems it hit home with you and I didn't want to upset anyone with it, it was purely motivation for some and me just ranting over some pricks in the gym that day. Oh you can say anything you like in this thread or anywhere else about anything you would never piss me off period mate.

I would ask you if you see yourself in my post this - have you truly lived the lifestyle and been consistent for years and years? can you honestly say you have eaten and lifted like a bodybuilder day in day out trying to reach your goal? have you trained so hard at the gym its the only thing you have thought about all day before you go in? have you found what works to make your body grow or have you been stuck in a rut for many yrs thinking your training hard and eating correctly?

Ok, there is an exception and that's the genetically gifted who don't need to train hard or eat 100% and still grow into a beast but I am talking about the guy who struggles with size but has the commitment to go in the gym all his life and still look like shit with clothes on or off. Example - one guy in the gym who ive known for over 20 yrs asked me once me and my partner to train with us and show us some training, this guy I would see in the gym everytime I was there for over 10 yrs and he didn't change, he would go on cycle and grow a bit then he would lose everything and go back down to were he was before. Trained hard or so he thought, ate right or so he thought anyway he asked and we obliged.

He took me on as a coach, so I spent some time with him going over his diet and guess what the first thing I saw. He was around 190-200lbs and guess what? he was eating for a 190-200lbs man so I asked him how on earth are you going to make your target weight of 230lbs eating like that. His answer was its impossible to eat anymore - I explained how to train properly and tip over the edge into higher intensity and he said I cant train any harder I really push to the limit. So I have a guy who THINKS he is eating and training right yet so cant grow.

His first training session with me and my partner at the time was chest for 45 mins - he cried like a baby. He never felt pain like it or pump. He wanted to stop a set at the vital time but we wouldn't let him, we pushed him and kept him to a min's rest between sets. Next day the two days he backed out of training because he was in to much pain, then he came back and we started all over again. He gave me his list of what he ate that week and told him he was not to going to grow. So I wrote out his meals each day and he moaned about some aspect of the diet but I kept on at him and slowly he made it and ate what I told him. After 4 weeks on and off training he stayed with us and went on cycle and I taught him some skills of keeping gains and producing real tissue gains instead of living off water filled muscles what are false.

This guy stayed with us for around 4-7 months and he reached his goals but he moaned like a donkey all the way through, something was always in the way of eating or training but we got him to 225-230lbs and he looked a beast, he couldn't believe it he went on holiday with the wife and came back and slipped back into his own training or what he thought was our's at the time and slowly over the next 3 months he went back down to how he use to look.

I asked him what happened and he said I don't know its just me I'm a hard gainer, but I knew he wasn't eating to maintain the size he become and he wasn't training that hard to keep and produce further gains.

We are all different but if your not changing over a long period of time your doing something wrong either with your training or diet, its not something we can do for a certain amount of time, us guys who are not genetically gifted have to really push harder to reap the benefits.

Years ago when I would take on clients I had hundreds of emails just like your post and I can honestly say I changed many. Its a lifestyle and commitment.

One last thing, a guy who started to train with me who had been training for all his life trained with me for yrs, after 2 yrs he won the UK over 40's 1st place. You have to find out what works and commit to it for the real hard gainer many things in their life will be effected, that's why many don't reach that super size - life gets in the way.

Prox - you know how hard it is to do FULL BORE HIT for more than 6-8wks right... especially b4 pulling back?? No offense I thought in the same as yourself.... but their have been numerous times that I would/& still do ask questions daily to certain members or post em up here..... No doubt HIT has put on close to 60lbs of muscle in almost 3 yrs.....

Learning about the muscle fibers and how to tear them down separarates thevavg from the elite(Kel Marcus Haz AG etc) and learning a pump is nothing like tearing down a muscle(ex; volume vs HIT)

Your doing very well since you got here Prox just know you/me/and everyone else can do more than we do at certain times - injuries suck but we all have them - some much worse than others!

I mean no disrespect.... if we trained together 'would you train harder?' If so you know the score....

Keep asking questions and keep implementing HIT(or if not HIT up intensity and shorten your rest periods even more

Respect,

Nach

Edit - it's awesome to see & hear you helping others too... that's great! Did you do some personal training b4 too, Prox? Alongside your Physical Therapist bizz

[clarky.]

Morning fellas, nice rest day the day.nice ache in the side/ rear delts. Traps have a nice ache as well.

[Back In Black]

What's up HITers I literally slept all day so that 'no sleeping' was mitigated - I feel great recovered so today delts/or arms if shoulder is gtg than delts!

I'm starving I'm getting some eggs and coffee etc

Good lad. I slept great last night and had a equally great dealt and tricep workout. First time I trained them in 3 weeks and all weights were up. It's probably the Dbol rather than the rest though, lol.

[Back In Black]

I'm doing a mishmash of training for the next 8 weeks or so. Today's workout looked like

Seated hammer shoulder press 5 x 5
Seated lateral raise 1 double drop set
Standing front raise 1 set to failure plus partials
Rope pull for rear delts 1 very slow controlled set

Close grip bench press 1 double drop set
Cable tricep kickbacks 1 set to failure then 1 double drop set

[marcus300]

If anyone comes up to you just smack em b/c it's sooo much more embarrassing LOL

Lol I don't mind I find it amusing. The words I write may come across the wrong way. I've noticed this but just read them and think I'm saying them smiling. English humour is a strange thing you tit

[marcus300]

Just finished chest

[almostgone]

Just noticed a few twinges in my anteriors. Think I will rumble roll the damn things and ten get the wife to take a rolling pin to them. Follow that up with a baseball and some Voltaren gel and that ought to do the trick.
Be off work here in bit and then home.

[NACH3]

Good lad. I slept great last night and had a equally great dealt and tricep workout. First time I trained them in 3 weeks and all weights were up. It's probably the Dbol rather than the rest though, lol.

Thx BIB! It felt fuckin great at least 15hrs

LOL - funny thing is I'm pulsing some D-bol myself or may run it straight through 4wks(picked up some var) for when I switch compounds up(from Sust/NPP/d- d-bol to prop/ace/drol(Defo will be pulsed or backloaded)

First time running d-bol for me too.... getting E2 sensitive done early since I used Sust for trt for a wile(knowing it'd be ready to kick once upped and frontoaded

I'm doing a mishmash of training for the next 8 weeks or so. Today's workout looked like

Seated hammer shoulder press 5 x 5
Seated lateral raise 1 double drop set
Standing front raise 1 set to failure plus partials
Rope pull for rear delts 1 very slow controlled set

Close grip bench press 1 double drop set
Cable tricep kickbacks 1 set to failure then 1 double drop set

Easily my favorite tricep exercise!!! Do you use the smith or the BB??

[NACH3]

Lol I don't mind I find it amusing. The words I write may come across the wrong way. I've noticed this but just read them and think I'm saying them smiling. English humour is a strange thing you tit

LOL - I know this - your probably the guy all the kids look up to and you teach em how to train along with doing thought things

I always am smiling/or literally spitting up food at my iPad reading your posts

Cunt

[almostgone]

Just finished chest

What was today's routine, Marcus?

[marcus300]

What was today's routine, Marcus?

It was good but had to do it with a twist because of my RC

pre exhaust coupled with a superset

Incline flyes SS into press
warm up sets- 3-4 sets high reps non stop to flush the area
working set - to failure on flyes then straight into incline press same weight - but I did these with my palms facing each other so it felt better and more power, didn't put any strain on my rc so really went for it and did another failure, but failure on flyes then going straight into another set feels so intense, the first rep killed me but I loved it. hitting around 9-10 reps on flyes then 6-7 on the press - failure

hammer strength vertical press
2 feel sets, one arm at a time
1 working set - triple drop set each side, fuking insane

cable flyes
2 working sets, arms out infront of me at chin height, constant tension and pumped

all done,

[Back In Black]

Thx BIB! It felt fuckin great at least 15hrs

LOL - funny thing is I'm pulsing some D-bol myself or may run it straight through 4wks(picked up some var) for when I switch compounds up(from Sust/NPP/d- d-bol to prop/ace/drol(Defo will be pulsed or backloaded)

First time running d-bol for me too.... getting E2 sensitive done early since I used Sust for trt for a wile(knowing it'd be ready to kick once upped and frontoaded



Easily my favorite tricep exercise!!! Do you use the smith or the BB??

First time I've ran Dbol for a loooooong time. I'm running it Low and long, 5mg x 2 per day but 20mg pre workout. Just that and test e. And lots of cals.

I use the smith machine because I'm Billy No Mates and wouldn't trust a random spotter on a free bar. I can strip weight myself without getting up to.

[almostgone]

It was good but had to do it with a twist because of my RC

pre exhaust coupled with a superset

Incline flyes SS into press
warm up sets- 3-4 sets high reps non stop to flush the area
working set - to failure on flyes then straight into incline press same weight - but I did these with my palms facing each other so it felt better and more power, didn't put any strain on my rc so really went for it and did another failure, but failure on flyes then going straight into another set feels so intense, the first rep killed me but I loved it. hitting around 9-10 reps on flyes then 6-7 on the press - failure

hammer strength vertical press
2 feel sets, one arm at a time
1 working set - triple drop set each side, fuking insane

cable flyes
2 working sets, arms out infront of me at chin height, constant tension and pumped

all done,

Nice! Did the presses with palms facing hit the pecs as well as palms forward? I may have to give this a try in the near future.

[almostgone]

First time I've ran Dbol for a loooooong time. I'm running it Low and long, 5mg x 2 per day but 20mg pre workout. Just that and test e. And lots of cals.

I use the smith machine because I'm Billy No Mates and wouldn't trust a random spotter on a free bar. I can strip weight myself without getting up to.

LMAO @ Billy No Mates. Totally agree.that I wouldn't trust the random drive by spotter. It would.have to be on the guys in here or one of the few that I used to lift with. I have little confidence in depending on unknowns

[almostgone]

First time I've ran Dbol for a loooooong time. I'm running it Low and long, 5mg x 2 per day but 20mg pre workout. Just that and test e. And lots of cals.

I use the smith machine because I'm Billy No Mates and wouldn't trust a random spotter on a free bar. I can strip weight myself without getting up to.

BiB, does the low dose d'bol treat you well in the BP and bloat department? Higher doses of d'bol was always no bueno for me.

[Back In Black]

BiB, does the low dose d'bol treat you well in the BP and bloat department? Higher doses of d'bol was always no bueno for me.

It's only been a week mate so can't tell really. Although I only started my ai today (7 days in) and no worries so far. I had more water retention over xmas with the extra, not too healthy, food.

[marcus300]

Nice! Did the presses with palms facing hit the pecs as well as palms forward? I may have to give this a try in the near future.

Oh yes. The slight arc inwards at the top really targets the pecs. It's something what I've adapted to due to my injury

[almostgone]

Oh yes. The slight arc inwards at the top really targets the pecs. It's something what I've adapted to due to my injury

Gotcha. Keep the same arch movement on the way to the top. Just do it with the palms facing. Much appreciated and will give this a go on next chest day.
I've been doing the RC exercises and broomstick stretches on shoulder days, squat days, and chest days, but my anteriors have been a tad pissy?
Hopefully just growing pains.

[almostgone]

Decided to start off with the DMSO gel after rumble rolling and will apply Voltaren gel when I get up later to eat another meal

[marcus300]

Gotcha. Keep the same arch movement on the way to the top. Just do it with the palms facing. Much appreciated and will give this a go on next chest day.
I've been doing the RC exercises and broomstick stretches on shoulder days, squat days, and chest days, but my anteriors have been a tad pissy?
Hopefully just growing pains.

Bring them together and squeeze without locking the elbows so no tricep involvement at the top