**Marcus's HIT Dungeon**

[songdog]

Good morning Cape Nach Marcus Fit Chick'and the coffee has been ready for a half hr where you at Nach?

[NACH3]

Morning Marcus, AG, Cape, Song, D & Doc

Took off yesterday had some fam probs but Ima tear it up today - delts traps I'm fired up fellas gonna be another laterlift but more food in me

Have a great day all!

Edit / I've been driving to get there man

[marcus300]

Leg day

Leg extensions
3 warm up sets
1 working set to failure

lying leg curls
2 feel sets
1 working set to failure

Reverse V squat
2 feel sets
1 working set to failure

DB walking lunges
3 sets to violent pump

Standing calves raises
1 feel set
2 working sets heavy and low reps

seated calve raises
1 feel set
2 working sets heavy and low reps

[AKD_FitChick]

Happy Friday to all of you!!! I see coffee is ready at songs and everyone is roaring to go.

I am laying in bed and normally would be kicking ass at the gym, wanted to go......but stayed home.

Went through all my food last night and cape was right not eating enough, which is crazy cause I am so stuffed. When you eat clean, really clean it's so hard to reach above 1750 calories, so I will be adding in shakes unless you all have suggestions?

My macros are right % wise, just not enough food to fuel the way you all train or probably weren't higher enough even When my old coach took me on, he increased my food intake and carbs and it changed my thought pattern on food, eat the same way, I guess now just adding more in.

Any thoughts? Guess my goal is 2300 calories. I have never ate that much in my life.

Thanks cape for all your help figuring that out.


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[AKD_FitChick]

Hmmm what should my focus be now? Was mass and then cut, but I like the way Marcus describes how he does it too.


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[Bio-Active]

Happy Friday to all of you!!! I see coffee is ready at songs and everyone is roaring to go. I am laying in bed and normally would be kicking ass at the gym, wanted to go......but stayed home. Went through all my food last night and cape was right not eating enough, which is crazy cause I am so stuffed. When you eat clean, really clean it's so hard to reach above 1750 calories, so I will be adding in shakes unless you all have suggestions? My macros are right % wise, just not enough food to fuel the way you all train or probably weren't higher enough even When my old coach took me on, he increased my food intake and carbs and it changed my thought pattern on food, eat the same way, I guess now just adding more in. Any thoughts? Guess my goal is 2300 calories. I have never ate that much in my life. Thanks cape for all your help figuring that out. Sent from my iPhone using Tapatalk

I wouldn't do the shakes. Your body will process them to quickly. Adding some fats to your meals is an easy way to get in extra calories. I know it's tough sometimes I have to get up at night to eat to get my calories in. What are your food sources? Happy Friday hitters!!!

[NACH3]

I wouldn't do the shakes. Your body will process them to quickly. Adding some fats to your meals is an easy way to get in extra calories. I know it's tough sometimes I have to get up at night to eat to get my calories in. What are your food sources? Happy Friday hitters!!!

Why not shks b4 and after training - maybe some carbs intra w/o?!

[Bio-Active]

Why not shks b4 and after training - maybe some carbs intra w/o?!

you could do that but it's not really adding many calories if your trying to gain. Your main calories should come from your daily nutrition plan and I wouldn't even count the calories from shakes

[Capebuffalo]

I do 10 egg whites 6 oz of yogurt smoothie and a package of instant grits pre and post workout. As a shake

Thoughts bio?

[marcus300]

repost for a recent PM

In my opinion many guys don't eat enough that's whether your cutting or bulking and that's why many restrict further growth or they are unable to maintain tissue they have built, that's why so many go around in circles growing bigger then going smaller then going bigger then going smaller again its a vicious circle.

When someone is trying to gain size they usually have some kind of goal to reach lets say a 180lbs man wants to be 220lbs they will need to bulk and completely change their way of eating for the rest of their life and that means they will need to really force feed their bodies to a stage were they can maintain tissue and can build new tissue. Its ok thrusting your body into an anabolic environment but its another constantly supporting these gains via training and eating that's were force feeding comes into it. That's why I mention it all the time. When I was 180lbs I wanted to be 200lbs and I would bulk and forced feed my body into something it wasn't use to because it had to get ready for me to start eating like a 200lb man, I've done this every time I want to jump in size and that's what I am about gaining super size whats different than the norm. When you watch and talk to the pro's what's the major difference between them and us??? they eat constantly and thats throughout the whole day and some times night .

Yes some BF will occur but its not a problem getting rid of it or controlling the amounts you put on if you know and understand your body and do the right things. Many times I've used force feeding to reach certain goals and I've controlled bf levels via cardio and also cycling my force feeding and changing my diet around to suit the needs but one thing is for sure once you establish a new body weight there is only one way your going to maintain it and that's by keep putting it under load and make sure you feed the body enough cals to maintain the tissue. Controlling bf is easy if you listen to the body and have a understanding of how you maintain muscle tissue and reduce bf.

If you want to gain 20-30lbs of tissue over a certain period of time without gaining any bf then join the rest of the day dreamers who are going around in circles with their progress. You want to stand out form the crowd and be different then you will need to use the tools what the big boys use and put in the hard work in the gym and make sure you eat enough to support this new tissue being built. If your getting extremely fat doing this your doing it wrong and eating the wrong things and not listening to your body.

[Capebuffalo]

you could do that but it's not really adding many calories if your trying to gain. Your main calories should come from your daily nutrition plan and I wouldn't even count the calories from shakes

Macadamia nut oil on food?

[DocToxin8]

Morning all!

Nice to see some good examples of a HIT leg workout Marcus!
Doing legs today so I might steal it, looks just right for today.
So you do squats on a separate day, or just now every leg day?

I'm thinking of doing deadlifts on a separate day, I'm still sore from last back day. I am probably doing to much volume, or too much volume combined with too many sets going to failure.
I just want to sleep and it's not even 1500.

I need a week of no more than 30min workouts I think.

Have a happy start of the weekend everyone!

Nota Bene; when is the next hump day? I'm not gonna miss if again!

[AKD_FitChick]

You guys are the best! Here is my typical day give or take the meat source. I do fatty fish a lot and it's mostly from Alaska and lots of lean red meat and chicken. The protein bars I have a couple throughout the day if I am starving, I prep on Sunday's and have ate this way for the better part of 15 years. I don't eat processed food and I don't eat anything with gluten due to my disease. I don't eat sweets. Limited on sugar unless it's fruit I use coconut oil if using an oil. I know shakes aren't exactly the best choice, but my tummy is little...... lol.

I was only thinking a shake In the AM pre workout and a scoop in my oats. That would bump me 420 cals and 60g of protein.

I love this shit!!!

I should add I really like Marcus way of carb cycling too....not just for cutting but for all.

To clarify my goals is I love muscle, lots of lines everywhere with peaks where there should be (I have never had nice round biceps and great cuts in my quads and I like being lean as well, I know that may be sacrificed for now so I can get those peaks

Breakfast is 3 egg white and 1 whole egg






Won't let me add my other meat snack as image but I have one!!

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[AKD_FitChick]

Morning all!

Nice to see some good examples of a HIT leg workout Marcus!
Doing legs today so I might steal it, looks just right for today.
So you do squats on a separate day, or just now every leg day?

I'm thinking of doing deadlifts on a separate day, I'm still sore from last back day. I am probably doing to much volume, or too much volume combined with too many sets going to failure.
I just want to sleep and it's not even 1500.

I need a week of no more than 30min workouts I think.

Have a happy start of the weekend everyone!

Nota Bene; when is the next hump day? I'm not gonna miss if again!

Awe doc still not sleeping? Fudge me either some nights. Just keep going till we crash.

Hump days should be every day, but they are Wednesday lol. Take it you all don't have hump days over there?


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[marcus300]

[Bio-Active]

I do 10 egg whites 6 oz of yogurt smoothie and a package of instant grits pre and post workout. As a shake Thoughts bio?

I think that's fine cause your body is forced to work hard to break down those grits and you get those whites into you body quick. I stopped drinking shakes years ago unless in a pinch and here is why. If I eat food every three to for hours then good is working its way through my digestive track constantly giving my body the nutrients it needs. This way I really don't need to worry about the window after training to have a protein shake. My busy already has what it needs. Make sense?

[DocToxin8]

Awe doc still not sleeping? Fudge me either some nights. Just keep going till we crash.

Hump days should be every day, but they are Wednesday lol. Take it you all don't have hump days over there?


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Not enough rest/sleep lately no.

Hump days?
Not any official day as such, like the steak and BJ day no.
But most days are indeed used for sowing the field yes.
Then every time we have a weekend of even better; a week,
for ourselves it's "cardio" until soreness takes its toll. Or, maybe a little past that actually.

Ok, so I didn't miss an international festivity then?
The thought of the entire US doing something I don't remember if I was doing or not just made me jealous, and I'm not the jealous type!
I'm good now.
Especially considering what I'll be doing this weekend; starting with going to a concert this evening.

Wish you all a happy weekend!

[Sfla80]

What's up dungeoners!?!

2 more days of work and on vaca. Sunday we leave for Disney. Sons first trip.

Pain is actually pretty bad today, not sure slept wrong, or it's just not working. I just wish I could get rid of the radiating. Tired of it lol.

Have a few more hours here at work, then gonna kill my arms tonight. Last gym day for a few. So gotta make it count!


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[almostgone]

What's up dungeoners!?!

2 more days of work and on vaca. Sunday we leave for Disney. Sons first trip.

Pain is actually pretty bad today, not sure slept wrong, or it's just not working. I just wish I could get rid of the radiating. Tired of it lol.

Have a few more hours here at work, then gonna kill my arms tonight. Last gym day for a few. So gotta make it count!


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Travel safe and enjoy the trip, Sfla. Hope the pain disappears pronto.

[NACH3]

Delts/traps
Pre-exhaust lots of RC ex's

-- seated side laterals - really loving these constant tension
3w/u's
2w heavy(4-7) 3drops for a lil more volume

-- rev grip front raises s/s'd cable front raises <-- great pump/& TUT
2w heavy DD

-- rear delts lying face down on incline s/s'd with rev pec deck
4w each higher reps

-- face pulls(leg up) heavy - w/rope/& long bar(wide grip elbows out)
2w each higher reps

-- BB Shrugs
225/315/405
2w 555 > drop/500 drop 415x2> 315x2

Done and whooped

Edit - forgot face pulls

[Sfla80]

Trwvel safe and enjoy the trip, Sfla. Hope the pain disappears pronto.

Hope so too.

Can't remember what cape said something like 11 miles walking at Disney :/.

Might have to rent a wheel chair , or share my sons stroller


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[Capebuffalo]

Hope so too.

Can't remember what cape said something like 11 miles walking at Disney :/.

Might have to rent a wheel chair , or share my sons stroller


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No. 8 mi day one 7 mi day two 5 mi day three.
Your son will love it.

[Sfla80]

No. 8 mi day one 7 mi day two 5 mi day three.
Your son will love it.

Oh I know he will have a blast lol. Doubt he'll remember it though lol.


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[Capebuffalo]

Oh I know he will have a blast lol. Doubt he'll remember it though lol.


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Don't forget a stroller. Or rent one there.

[Sfla80]

Don't forget a stroller. Or rent one there.

Yeah we got the stroller. Thing that sucks we need a wheel chair for my dad. And u cant reserve it. First come first serve type of thing.

He having by-pass surgery when we come back


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[kelkel]

repost for a recent PM

In my opinion many guys don't eat enough that's whether your cutting or bulking and that's why many restrict further growth or they are unable to maintain tissue they have built, that's why so many go around in circles growing bigger then going smaller then going bigger then going smaller again its a vicious circle.

When someone is trying to gain size they usually have some kind of goal to reach lets say a 180lbs man wants to be 220lbs they will need to bulk and completely change their way of eating for the rest of their life and that means they will need to really force feed their bodies to a stage were they can maintain tissue and can build new tissue. Its ok thrusting your body into an anabolic environment but its another constantly supporting these gains via training and eating that's were force feeding comes into it. That's why I mention it all the time. When I was 180lbs I wanted to be 200lbs and I would bulk and forced feed my body into something it wasn't use to because it had to get ready for me to start eating like a 200lb man, I've done this every time I want to jump in size and that's what I am about gaining super size whats different than the norm. When you watch and talk to the pro's what's the major difference between them and us??? they eat constantly and thats throughout the whole day and some times night .

Yes some BF will occur but its not a problem getting rid of it or controlling the amounts you put on if you know and understand your body and do the right things. Many times I've used force feeding to reach certain goals and I've controlled bf levels via cardio and also cycling my force feeding and changing my diet around to suit the needs but one thing is for sure once you establish a new body weight there is only one way your going to maintain it and that's by keep putting it under load and make sure you feed the body enough cals to maintain the tissue. Controlling bf is easy if you listen to the body and have a understanding of how you maintain muscle tissue and reduce bf.

If you want to gain 20-30lbs of tissue over a certain period of time without gaining any bf then join the rest of the day dreamers who are going around in circles with their progress. You want to stand out form the crowd and be different then you will need to use the tools what the big boys use and put in the hard work in the gym and make sure you eat enough to support this new tissue being built. If your getting extremely fat doing this your doing it wrong and eating the wrong things and not listening to your body.

Words to live by right there boys and girls.

[Capebuffalo]

Yeah we got the stroller. Thing that sucks we need a wheel chair for my dad. And u cant reserve it. First come first serve type of thing.

He having by-pass surgery when we come back


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Oh wow. So you'll be pushing your son and dad? Be prepared to run over people. They wall right at you or stop right in front of you. Nobody has any manners there it's crazy getting from one place to another.

If you get a chance ride Expedition Everest. It is pretty cool. No it's awesome.

[almostgone]

Ah, feels like I can breathe soooo much deeper now. . Going to knock off some water and a small meal then it's off to bed for me.
Y'all have a nice/safe Friday!

[Sfla80]

Oh wow. So you'll be pushing your son and dad? Be prepared to run over people. They wall right at you or stop right in front of you. Nobody has any manners there it's crazy getting from one place to another.

If you get a chance ride Expedition Everest. It is pretty cool. No it's awesome.

Hahha I'll have help. I'll make the wife push me . We will get like a train going 2 wheel chairs and a stroller. And knock everyone out who gets in our way

Which park is Everest??


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[Capebuffalo]

Hahha I'll have help. I'll make the wife push me . We will get like a train going 2 wheel chairs and a stroller. And knock everyone out who gets in our way

Which park is Everest??


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I want to say Animal Kindom. We spent 2 of 3 days there.

First day was Magic then Animal then the movie one for Jedi training then back to Animal that same day.

[BRUTAL]

Yesterday was chest day

Pre exhaust HIT

Incline flyes -
3 warm up sets - each set was done slow and got up to my working weight
1 working set -failure plus 2 drops each to failure

Incline DB press -
2 feeler sets - just feeling my RC out, didn't go that heavy for me due to RC issues this week
1 working set -failure plus 2 drops each to failure

Cable flyes
2 feeler sets - very slow and used the time under tension method
1 working set - failure plus 2 rest pause

Vertical chest press-
2 feeler sets -
1 working set to failure plus 2 rest pause

Well, Im just gonna try and clone this workout pattern tonight, need some pain in my fibers, need some growth.

[songdog]

I like my morning shake with oats in the morning beacuse most the time I hate eating in the morning.Heck I have found myself not eating till 2pm that's why I do a shake.

[Capebuffalo]

I like my morning shake with oats in the morning beacuse most the time I hate eating in the morning.Heck I have found myself not eating till 2pm that's why I do a shake.

I'll go back and forth between putting grits and oats in my shake. But with the oats if you wait too long they expand and it's hard to swallow. Grits not an issue.

[Bio-Active]

I like my morning shake with oats in the morning beacuse most the time I hate eating in the morning.Heck I have found myself not eating till 2pm that's why I do a shake.

I used to be that way till I started making myself eat. Now I wake up so hungry I have to eat before I can do anything

[Capebuffalo]

I used to be that way till I started making myself eat. Now I wake up so hungry I have to eat before I can do anything

My issue is time. If I have to cook and sit down to eat 10 egg whites and a bowl of grits it would take a while. I can drink it in 15 seconds.

[Sfla80]

Arms done! Can't say I killed them, but was a damn good session. A lot of improvising. Gym busy. No weights put back. Just a pain in the ass lol

Keep in mind. Dbs and benches (basically everything was limited)

Bis first

Seated palms up db curls 3w 2w 1d

Ez bar CG preacher free weight. (Been a very long time for these) 1f 2w dd

Db hammer curls 2w dd

Tris

Db French press. (Wanted ez bar but wasn't happening) 1f 2w (little light so higher end reps) dd

Single arm reverse pd 3 sets (no drops, worked in with another guy)

Reverse grip incline ezbar skulls 3sets

That was about it. But had a good pump, bis were on fire, tris I wish I hit harder.

Few pics cause it's been awhile lol












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[Sfla80]

And yes. Not a diet meal. But have to post up dinner guys. Apologies ahead of time.

Wife's request for burgers and Mac n cheese. So you know I had to go all out











So why we have here:

Wagu sliders with melted Brie, apple wood smoked bacon and red onion jam, with option of balsamic glazed shiitake mushrooms.

And 6 cheese Mac n cheese.

There was also salad....but who cares about that lol


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[Bio-Active]

My issue is time. If I have to cook and sit down to eat 10 egg whites and a bowl of grits it would take a while. I can drink it in 15 seconds.

yeah I get it. Eating does become a job

[Capebuffalo]

And yes. Not a diet meal. But have to post up dinner guys. Apologies ahead of time.

Wife's request for burgers and Mac n cheese. So you know I had to go all out











So why we have here:

Wagu sliders with melted Brie, apple wood smoked bacon and red onion jam, with option of balsamic glazed shiitake mushrooms.

And 6 cheese Mac n cheese.

There was also salad....but who cares about that lol


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Bastard. I had Pappa Johns.

[Sfla80]

Bastard. I had Pappa Johns.

If I didn't cook. We would have got something close to that....take out of some sort.

I never get a night off lmao


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