**Marcus's HIT Dungeon**

[Capebuffalo]

Well 3 hrs later I'm still not finished
But it's close.

[Hazard]

Well 3 hrs later I'm still not finished
But it's close.

<img src="http://forums.steroid.com/attachment.php?attachmentid=144749"/>

I like it! I'm looking to half sleeve my left arm. I hate the one I got when I was 18 so they'd have to somehow incorporate that

[Hazard]

What'd it cost?

[Hazard]

Ok so.....

The repair man never came today! Idunno wtf happened but I'm pissed off. I guess that's good cuz I'm hittin the gym not in about 20 min

[Capebuffalo]

I like it! I'm looking to half sleeve my left arm. I hate the one I got when I was 18 so they'd have to somehow incorporate that

I'm 14 hrs in. It looks better connecting around. That is a tender area. Wow

[Hazard]

I'm 14 hrs in. It looks better connecting around. That is a tender area. Wow

Lmao! Under the arm feels a lot like a candle flame is being held under it. That's how I related the pain

[DCI]

Tonight was legs, I was doing a bitta visualisation before I got into the gym while I was waiting for my gym partner to arrive. Lifting the weight and forcing through the pain.

Started with streching and light squatting was unreal

So worked up to two heavy sets and two dropsets. I was really really pushing hard into heavy sets really felt strong and had a figure in my head and there was no fcking way was I not getting to that number or more I could feel my mind scream at me saying too much, but I was thinking to what Marcus and KK say about your mind is weak so I said fck that I'm powering through hard and fast. I got to the number in my head with a small of help from my training partner then two hard dropsets nearly collapsed after the squatting.

Leg Press.

Same sets as above. The pain on this exercise was 10x times that of the squatting as I was really in the mindset to put some serious pain through my legs and the sweat pouring outta me was crazy, very humid tonight and damp so steam was flying off me too. Did really slow controlled reps and again had number in my head I wasn't going to let it go I got to there and then dropped twice into really painful reps and forced reps was crazy hard on me nearly fell off the press as my legs were jelly. Again my mind tried to break before my body so just screamed at it to keep going.

Leg extensions same as above nice and sore isolation

Hamstring curls to finish by then I was goosed.

[BG]

I'm a bodybuilder not a one lift wonder to stroke my ego xxxxx

Its nice when you can do both !! Hehehe

[Hazard]

My tri shot...... Not nearly as cut as kel..... Yet :-)

Arms measuring 18 1/2"

[Rusty11]

Kel and Hazard, thanks for ruining my day and completely depleting me of all motivation. Fuark...

[kelkel]

My tri shot...... Not nearly as cut as kel..... Yet :-)

Arms measuring 18 1/2"

Nice Haz! The real question is why is that toilet paper roll sitting on an angle? Wasup with that?

[Hazard]

Nice Haz! The real question is why is that toilet paper roll sitting on an angle? Wasup with that?

Lmfao! I noticed it too when I walked in! It pisses me off. The gf put it there instead of taking the cardboard off the old one and replacing it.

It's a pet peeve of mine lol

[kelkel]

Lmfao! I noticed it too when I walked in! It pisses me off. The gf put it there instead of taking the cardboard off the old one and replacing it.

It's a pet peeve of mine lol

Know that feeling. Drives me up a wall.

[Giggle]

Thank you, sir!

That's cool stuff Giggle.

[Capebuffalo]

My tri shot...... Not nearly as cut as kel..... Yet :-)

Arms measuring 18 1/2"

Another nice one. Thanks guys.

Is that the start of a beard?

Straighten the pictures. Lol

[Hazard]

Another nice one. Thanks guys.

Is that the start of a beard?

Straighten the pictures. Lol

No sir..... Sheer laziness lololol - it's comin off tmrw

[Cuz]

Attachment 144758


thought id share my progress thus far since everyone else is hitting side tri's, sorry for the face pic

[Capebuffalo]

Attachment 144758


thought id share my progress thus far since everyone else is hitting side tri's, sorry for the face pic

Nice one as well. Thick.

[Cuz]

Nice one as well. Thick.

Thanks Cape. That's what I want, thick round muscle bellies. Basically Marcus' look lol.

[Hazard]

Nice job chad! Definitely look thick

[Cuz]

Nice job chad! Definitely look thick

thanks, not bad your self bud

[Java Man]

Great back workout, not going to go into detail like I normally do but I am going to give you some insight into what I did for BB rows

Started to warm and do some stretching, there wasn't many people in the gym but the small few who were in were looking over watching me warm up. This made me feel good that I had an audience. I walked over to the BB row and started to pound some light ones out squeezing my lats and pulling my elbows as far back as possible, I was driving the bar into my lower abs with ease. I started to put some weight on and I was still doing warm ups and trying to judge what weight I was going to attack my back with. I strapped myself to the bar and started rowing, my upper body was completely stationary and I could feel my back tighten up and contract with every rep, this was a good weight and it felt easy. I did another set and increased the weight and banged 10 reps out easy I knew there was more in the tank and I was thinking what could I do for my working set.

I sat down on a bench close to the BB and started to get into the zone, I blocked everything out of my mind and said to my inner self your going to push 8 reps out with a heavy weight than you have been doing in good strict form, I shouted to myself inside " I am not going to fail" I stood up and loaded the bar with the plates and while I was doing this I was constantly thinking to myself this is easy, this is how you build muscle, this is what it takes I am feeling strong, feeling good so use how you feel and break some records. I took a sip of water from my bottle and started to strap myself to the bar.

Once I was fully strapped to the bar I looked into the mirror in front of me and started to think about things what get me angry, this is easy for me to do I've done it so many times. Within 30 seconds I was feeling the adrenalin flowing and the hairs on the back of my head were standing on end, I could see guys in the gym through the mirror watching me and talking about me. I couldn't hear anything my earing had gone, I was totally zoned into this working set. I tightened my straps so they were pulling on my wrists and I got a firm hold. Inside I wanted to hurt people, I wanted to cause damage, I wanted the pain inside me what I was feeling and thinking about to go away. I lifted the weight breathing fast and I started to row. The weight was heavy but it felt easy to rep with, I started to pant heavy for oxygen and I was pulling that bar with all my back muscles into my waist while keeping a slight arch in my back to feel every contraction, my back felt on fire my face started to show pain on my 6th rep but I pounded another 2 reps out, the last one my form went but still managed to complete the set. Its been a few months since ive done this weight and that was when I was on gear.

I racked the bar and sat down, my nerves endings were tingling all over my body, the circulation to my hands had gone due the wrist straps stopping the blood flowing, I downed a load of water and my earing started to come back and I could hear the music again in the gym and I thought that's how you do it, that's how you row and that's how you build slabs of tissue on your back. Job done and I moved onto another movement.

I've become pretty good at this mindsset but the way you describe it sometimes tells me that I haven't mastered this level of concentration and what sounds like controlled rage. I've described what I do to people before but my description is not as intense as yours. I don't see many people who can do this in the first place, or at least don't practice it. I think this ability plus finding a way to turn off that signal in the brain that tells us we are 'full' and to stop eating are the two main components that lead to large gains. Drugs help, but they are not the main component IMO. You can still get very large even without pharmaceutical aids. It took me most of my adult life to learn this.

[Java Man]

thanks, not bad your self bud

X2. I'm pretty sure you were quite a bit smaller 6 mos ago weren't you?

[biggjd69]

Marcus, or anyone in the forum. Would you recommend doing HIT if you are in a cutting phase or Higher reps and Volume? Thanks

[Java Man]

Well 3 hrs later I'm still not finished
But it's close.

That must have hurt like hell working on the inside of your arm for 3 1/2 hours. Cool design.

[Java Man]

Marcus, or anyone in the forum. Would you recommend doing HIT if you are in a cutting phase or Higher reps and Volume? Thanks

I still go heavy but reps 10-12. Still go to failure but with drop sets and negatives. That equates to more sets total so a little higher volume, slightly higher reps but still high intensity and relatively heavy. I still aim to stimulate growth when I'm cutting fat but approach it a little differently than when I'm going balls out HIT for sheer mass.

[AD]

Attachment 144758


thought id share my progress thus far since everyone else is hitting side tri's, sorry for the face pic

are you the last person on earth to still use an actual camera to take a pic??

[marcus300]

Well 3 hrs later I'm still not finished
But it's close.

Ive had some script across my chest and also last week I had an ambigram across my lower stomach which hurt like fuk. I am alittle concerned about sleeves because they make your arms look smaller, they need to go with the flow of the muscle which needs planning and designing, I also don't really like the usual what many have so at this point, I think my arms are full of art anyway, MUSCLE lol

Its nice when you can do both !! Hehehe

I'm only interested the one what builds new tissue my days of lifting 1 max are over, they fuked my back up and for no benefit what so ever except to feed my ego. But I do rep with a lot of people 1 rm so lol cant be bad

My tri shot...... Not nearly as cut as kel..... Yet :-)

Arms measuring 18 1/2"

good arm, nice size

Attachment 144758

thought id share my progress thus far since everyone else is hitting side tri's, sorry for the face pic

wooow what a tricep, you guys are killing me with your arm shots. That's some big thick tri you got there well done. I will post mine after my prime and started my cycle. My inside long head is huge and hangs down but the other side it doesn't look as good but will post it up in a few weeks.

I've become pretty good at this mindsset but the way you describe it sometimes tells me that I haven't mastered this level of concentration and what sounds like controlled rage. I've described what I do to people before but my description is not as intense as yours. I don't see many people who can do this in the first place, or at least don't practice it. I think this ability plus finding a way to turn off that signal in the brain that tells us we are 'full' and to stop eating are the two main components that lead to large gains. Drugs help, but they are not the main component IMO. You can still get very large even without pharmaceutical aids. It took me most of my adult life to learn this.

Its all about releasing controlled aggressive inside, many people have different ways to do this.
Dorian use to walk up and down pacing and thinking about the set to release the adrenalin, other just sit there with their eyes shut listening to music. When I first started training with some powerlifters the guy use to slap me across the face when was about to squat, I mean a right hard slap which made my face all red, that use to fire me up to kick his fuking arse when I racked the bar but it instantly set the fire and aggression flowing and I could squat some serious weight. Nowadays I can release and talk to my inner self and cast my mind back to certain parts of my life what really make me mad, I can control this aggression, its a strange thing because I go deaf, I don't hear anything except my inner voice and the pictures ive got in my head what send fire flowing through my veins. It works for me and ive tried to describe it a few times in this thread because a lot of this training starts in your head first, master this and you will go far and explode in your lifts

Marcus, or anyone in the forum. Would you recommend doing HIT if you are in a cutting phase or Higher reps and Volume? Thanks

If HIT works for you, then carry on using it no matter what your doing. What built the muscle will keep the muscle just cycle hit with a pullback every few weeks and you will be fine. Use what works for you

[Capebuffalo]

I really need to concentrate on back more.

Back

Dumbbell Pullover 2 warm 1 working
10/9 65x10 85x7 95x4

Close Grip Pulldown Stirrup 1 warm 1 working
10/9 100x10 205x5

One Arm Row 1 working
10/9 80x10 110x6

Wide Grip Cable Row 1 warm 1 working
10/9 195x6 drop 150x4 105x3

Deadlift 1 working
10/9 275x10 drop 225x5

[DCI]

Looking great cb man really thick

[Sfla80]

I really need to concentrate on back more.

Back

Dumbbell Pullover 2 warm 1 working
10/9 65x10 85x7 95x4

Close Grip Pulldown Stirrup 1 warm 1 working
10/9 100x10 205x5

One Arm Row 1 working
10/9 80x10 110x6

Wide Grip Cable Row 1 warm 1 working
10/9 195x6 drop 150x4 105x3

Deadlift 1 working
10/9 275x10 drop 225x5

Looks very familiar....blood n guts?

[Capebuffalo]

Looks very familiar....blood n guts?

Yes it is.

[Capebuffalo]

Looking great cb man really thick

Thx. More width and thickness. We are never satisfied are we ? Lol

[kelkel]

Thx. More width and thickness. We are never satisfied are we ? Lol

If your ever satisfied then your growth is over.

Developing good thickness in your back takes time. It's a large area comprised of a lot of muscle and many guys just plain have a hard time getting a good feel when training it. They just don't feel the peak or contraction like when training arms or chest therefore their training suffers and they more or less go through the motions. Hence less than optimal back development. Once a person masters "feeling" their back everything will change, from their aggression toward the workout up to their growth. Use lighter weight for a while if you have to and learn to feel what each exercise does for you, then slowly crank it up again.

[DCI]

Thx. More width and thickness. We are never satisfied are we ? Lol

Nope we are not but isnt that the fun of the game

[kelkel]

When I first started training with some powerlifters the guy use to slap me across the face when was about to squat, I mean a right hard slap which made my face all red, that use to fire me up to kick his fuking arse when I racked the bar but it instantly set the fire and aggression flowing and I could squat some serious weight.

That's exactly how I started out. Training in a gym full of powerlifters with me being the only bodybuilder. They taught me so much that benefited my development immensely. There's much to be said for powerlifting benefiting bodybuilding and vice versa. I remember the slaps to the face well as they were coming from a Nationally Ranked Powerlifter. It got you motivated very quickly to push some immense weight!

[Capebuffalo]

If your ever satisfied then your growth is over.

Developing good thickness in your back takes time. It's a large area comprised of a lot of muscle and many guys just plain have a hard time getting a good feel when training it. They just don't feel the peak or contraction like when training arms or chest therefore their training suffers and they more or less go through the motions. Hence less than optimal back development. Once a person masters "feeling" their back everything will change, from their aggression toward the workout up to their growth. Use lighter weight for a while if you have to and learn to feel what each exercise does for you, then slowly crank it up again.

I know exactly what you are saying. It took almost 20 yrs but I can feel and work the separate groups. Keeping the bicep out of the movement is huge. Adjusting the path of the elbows slightly one way or another has helped greatly. Wide arches out on pull downs and close narrow pulls back for rows. I finally know how to train and feel. Doesn't mean I don't want more.

[kelkel]

Well said Cape.

[Cuz]

are you the last person on earth to still use an actual camera to take a pic??

AD it is a Nikon digital SLR. Its a great camera and a higher end than your normal camera. Its just big and bulky and slow to take a picture as you may can see from the focus. I used to enjoy photography quite a bit, took some classes about 10 years ago when I started college. Its a great hobby, but it doesn't have the passion bodybuilding does...Anyway
But I know it does look like an old style camera but I promise its 2013 version.

[Cuz]

I really need to concentrate on back more.

Back

Dumbbell Pullover 2 warm 1 working
10/9 65x10 85x7 95x4

Close Grip Pulldown Stirrup 1 warm 1 working
10/9 100x10 205x5

One Arm Row 1 working
10/9 80x10 110x6

Wide Grip Cable Row 1 warm 1 working
10/9 195x6 drop 150x4 105x3

Deadlift 1 working
10/9 275x10 drop 225x5

Solid back, I think better lighting would help a lot. There is more detail there that's hidden imo. My back is my best bodypart for some reason, it grows like crazy. Chest is what I lack.
The first thing I got from your workout was it looks HIT. Short and sweet so to speak. I have built my back over the last year with Deadlifts, wide grip pullups sometimes weighted, and the hammer strength rowing machine. I will occasionally throw dumbbell rows and barbell rows in for about 2-4 sets.
I see you save the deads for last, I also do that now because they are so intense they ruin me if I try and do other exercises afterwards.
I agree learning to squeeze and keeping your forearms/biceps out of the motion is crucial for proper development. Great job buddy.