**Marcus's HIT Dungeon**

[Capebuffalo]

Sorry Cape but for fuks sake shave that thing off lol

For all your help and support I give to you a lifetime membership to:


What does GAFBO Stand For?
The Great American Fierce Beard Organization started as a friendly competition between college friends and has grown over the years into a formal beard club for competitive beard growers and their supporters.

GAFBO membership is not limited to those who grow beards, but is open to anyone with or without facial hair. To join, or get more information about appearances or events contact us! Or check us out on Facebook and Twitter

[Java Man]

For all your help and support I give to you a lifetime membership to:


What does GAFBO Stand For?
The Great American Fierce Beard Organization started as a friendly competition between college friends and has grown over the years into a formal beard club for competitive beard growers and their supporters.

GAFBO membership is not limited to those who grow beards, but is open to anyone with or without facial hair. To join, or get more information about appearances or events contact us! Or check us out on Facebook and Twitter

I thought that logo said 'capebo' at first A beard club? That's actually kind of cool in a backwoods, hunter-gatherer kind of way.

[marcus300]

I thought it said pedo. Probably does in beard language

[Java Man]

Lol. Beard language. Sorry cape, I'm a beard hater too

I just remembered. I hate mustache, no beard even more. That's just so smokey and the bandit, john holmes 70's. Even the marlboro man looks stupid to me now. Ok /rant sorry.

[crazy mike]

Marcus, I went to the doctor today. You can read it on my log.
Question is , as I return to the gym I don't know what if anything I can do for traps. I can workout but can't put much compression on my spine as I would with standing shrugs.

So what now, any suggestions ?? ...crazy mike

[marcus300]

Marcus, I went to the doctor today. You can read it on my log.
Question is , as I return to the gym I don't know what if anything I can do for traps. I can workout but can't put much compression on my spine as I would with standing shrugs.

So what now, any suggestions ?? ...crazy mike

Just let it repair or try different angles. Not sure what's wrong but rest and repair

[AD]

Marcus, I went to the doctor today. You can read it on my log.
Question is , as I return to the gym I don't know what if anything I can do for traps. I can workout but can't put much compression on my spine as I would with standing shrugs.

So what now, any suggestions ?? ...crazy mike

where's your log? can you post a link?

[crazy mike]

where's your log? can you post a link?

http://forums.steroid.com/members-cy...ay-2013-a.html ...crazy mike

[Capebuffalo]

Couldn't help myself this morning.
Did arms.

EZ bar curls 70x10 60x10 50x8
70x8 60x6 50x4

Preacher Curl. 100x8 75x4 50x6
100x4 75x3 50x3

Tricep cable Pushdowns 120x10 100x10 80x8
120x 5 100x 4 80x 3

Reverse Grip Cable Pushdown 60x10 50x6 40 x6
60x 7. 50x5 40x3

[Back In Black]

Thought I would drop today's workout in here

Flat dumbell bench
1 x straight set
1 x double drop set

Dumbell upright row
1 x double drop set

Side lateral raises
1 x double drop set

Front raise with ez bar
2 x straight sets

Barbell shrugs
1 x straight set
1 x triple drop set

Calf raises on smith machine
1 x straight set
1 x double drop set

[marcus300]

Couldn't help myself this morning.
Did arms.

EZ bar curls 70x10 60x10 50x8
70x8 60x6 50x4

Preacher Curl. 100x8 75x4 50x6
100x4 75x3 50x3

Tricep cable Pushdowns 120x10 100x10 80x8
120x 5 100x 4 80x 3

Reverse Grip Cable Pushdown 60x10 50x6 40 x6
60x 7. 50x5 40x3

Cape, you trained arms yesterday, we need to talk

[marcus300]

Thought I would drop today's workout in here

Flat dumbell bench
1 x straight set
1 x double drop set

Dumbell upright row
1 x double drop set

Side lateral raises
1 x double drop set

Front raise with ez bar
2 x straight sets

Barbell shrugs
1 x straight set
1 x triple drop set

Calf raises on smith machine
1 x straight set
1 x double drop set

Very nice, short intense

[Capebuffalo]

Cape, you trained arms yesterday, we need to talk

Pm sent

[DCI]

Lol I'd look like cvnt with a beard like everyone does

Lmao, you must like Jeremy Clarkson he has the same opinion on beards lol or you just can't grow one like me lol

[kelkel]

Lmfao! Nah I can't change it yet. Kel doesn't yell at me when I have my daughter as my avy :-)

I find it impossible to yell at you with that avi. But in time you'll make the mistake of changing it....

[Hazard]

I find it impossible to yell at you with that avi. But in time you'll make the mistake of changing it....

Ill hafta secretly diet down and get my legs more vascular then urs. The use that for my avy so when u yell..... I can say "my legs are more vascular than yours" :-p

Then at some point ill be waking up lololol

[Capebuffalo]

I pm ed Marcus this morning. He said I could post it as it may help others
It the same message he has been preaching since day one. I thought I understood but I was only getting half or a little more. I am rethinking and reapplying it. I'm in a mode of extended learning at this point. One day it's all going to come together.

I know you saw all of my workouts this week that I posted. Am I still doing something wrong? I go to positive failure then either drop or do forced negatives till I have nothing. I m not experiencing any doms just a little stiffness. If I'm working to failure I should be feeling it at some point right ? I mean I did tris yesterday and killed them. Nothing this morning so I said fvck it lets beat the shut out of them today. And I was able to still work them hard. What am I missing? My arms are shaky now but I did bi on Wednesday,tris yesterday and both again today so they should be shaky. What do I need to optimize my training? I thought I had this figured out. Thanks in advance.

its impossible to do forced and negatives without a partner, not a chance in this world you could take yourself to failure and do forced and negs. But you can still do rest pause or drops.

One body part per week is good stick with that if its trained right in the first place your body will need this time to repair it,

You can partials on your own, which ive documented on my log a few times, halfs and quarters are really good and the constant tension is kept on the muscle similar to forced but to do negs correctly which do cause the most damage you need a partner tp assist you to get the weight to the end of the positive rep.


From what you just told me I cant see any problems except you really need to makes sure your going to true failure and incorporate the beyond failure methods after you have taken yourself to failure, either use halfs and quarters, rest pause or drops to take you PAST FAILURE once you have reach failure. This is why I make so many posts on the mental state, read how I approach a working set, you got one chance, you got to get your mind set right, its only 30-40 seconds worth of torture, you got to talk to your inner self, the strong successfully people who build huge head turning size are the guys who are mentally strong, everything starts in the brain, the power is in your head. To trigger the nerves to make the muscle respond with strength get triggered by the brain, read between the lines what I am saying and you will start to see things clearer.

Think of this situation cape, me and you are training and doing incline db press and you have warmed up and got a a set of db's on your knees ready to flip up to do your working set and your thinking of something to get your fire going in your body, something to unleash the aggression and all of a sudden I slpa you as hard as I could across your face and shouted come on you soft cvnt lift the fuking weight- you would get instantly angry and go into figt mode with me because you would think I was out of order to hit you that hard, you would instantly go into fight defence mode, just like just before your about to start fighting with someone. You would lift those bells easy, you would lift heavier than you have ever done, you would go to complete failure and then I would help you with 2 forced reps and then 2 negatives, you would recruit every fiber in your chest to do that set because your brain as gone into fight mode, the aggression would of been released but in a controlled manner.

If your getting in this state mind set more workouts than not than your doing it right and you will brow even bigger, the mind connection is the first thing people need to learn how to developed, everything else will be easy once you master this !!!!

Then he told me how nice my beard looked.

[Hazard]

Lolol cape I admire your drive to be in the. Gym that much :-p

He's right tho..... You can't do negatives without a partner. Atleast..... If you can - you aren't doing them heavy enough because if you did..... The bar would be stuck on your chest haha

I use a lot of drop sets and often times by my second drop I can't even keep going. I hafta look ridiculous doing a cable side lateral with 10lbs and struggling lol but that's my 2nd dropped weight.

[marcus300]

I pm ed Marcus this morning. He said I could post it as it may help others
It the same message he has been preaching since day one. I thought I understood but I was only getting half or a little more. I am rethinking and reapplying it. I'm in a mode of extended learning at this point. One day it's all going to come together.

I know you saw all of my workouts this week that I posted. Am I still doing something wrong? I go to positive failure then either drop or do forced negatives till I have nothing. I m not experiencing any doms just a little stiffness. If I'm working to failure I should be feeling it at some point right ? I mean I did tris yesterday and killed them. Nothing this morning so I said fvck it lets beat the shut out of them today. And I was able to still work them hard. What am I missing? My arms are shaky now but I did bi on Wednesday,tris yesterday and both again today so they should be shaky. What do I need to optimize my training? I thought I had this figured out. Thanks in advance.

its impossible to do forced and negatives without a partner, not a chance in this world you could take yourself to failure and do forced and negs. But you can still do rest pause or drops.

One body part per week is good stick with that if its trained right in the first place your body will need this time to repair it,

You can partials on your own, which ive documented on my log a few times, halfs and quarters are really good and the constant tension is kept on the muscle similar to forced but to do negs correctly which do cause the most damage you need a partner tp assist you to get the weight to the end of the positive rep.


From what you just told me I cant see any problems except you really need to makes sure your going to true failure and incorporate the beyond failure methods after you have taken yourself to failure, either use halfs and quarters, rest pause or drops to take you PAST FAILURE once you have reach failure. This is why I make so many posts on the mental state, read how I approach a working set, you got one chance, you got to get your mind set right, its only 30-40 seconds worth of torture, you got to talk to your inner self, the strong successfully people who build huge head turning size are the guys who are mentally strong, everything starts in the brain, the power is in your head. To trigger the nerves to make the muscle respond with strength get triggered by the brain, read between the lines what I am saying and you will start to see things clearer.

Think of this situation cape, me and you are training and doing incline db press and you have warmed up and got a a set of db's on your knees ready to flip up to do your working set and your thinking of something to get your fire going in your body, something to unleash the aggression and all of a sudden I slpa you as hard as I could across your face and shouted come on you soft cvnt lift the fuking weight- you would get instantly angry and go into figt mode with me because you would think I was out of order to hit you that hard, you would instantly go into fight defence mode, just like just before your about to start fighting with someone. You would lift those bells easy, you would lift heavier than you have ever done, you would go to complete failure and then I would help you with 2 forced reps and then 2 negatives, you would recruit every fiber in your chest to do that set because your brain as gone into fight mode, the aggression would of been released but in a controlled manner.

If your getting in this state mind set more workouts than not than your doing it right and you will brow even bigger, the mind connection is the first thing people need to learn how to developed, everything else will be easy once you master this !!!!

Then he told me how nice my beard looked.

What ever your doing its working Cape. You made great progress just don't over work yourself with this type of training.


I hate your beard

[Capebuffalo]

What ever your doing its working Cape. You made great progress just don't over work yourself with this type of training.


I hate I don't have a beard like yours

Fixed

[Capebuffalo]

I'm getting greedy M. I want bigger badder me.
I'm learning. Thank you.

Lesson learned. I'm sitting at my desk and my arms are shaky and fatigued. It took me 2 workouts to get them here. That shows me I am not getting to an exhausted point with the workouts I have been doing. This is the feel I am looking for. I have to get here in one not two workouts. Good lesson learned today. Nice pump as well.

[Hazard]

Finally did chest and bi's today. Had a great workout but couldn't go full on with chest. My right pec was incredibly tight. It seems to have loosened up a bit after the workout and shower. I still feel like it was a success tho.

As far as bi's go..... I crushed em. My concentration curls hurt so damn bad I thought they were going to pop. The lactic acid burnt so bad I couldn't help my grunt for my last 4 reps lol. Couldn't even hold the dumbell in my hand after the set.

[kelkel]

Food intake yesterday:

4am: protein drink
7:30: 2 servings oatmeal, banana, protein drink
10:30ish: Two tilapia filets with rice and a yogurt
1:30: Pasta with lean hamburger, bagel with butter
5:00: Chicken and rice, grapes
8:00ish: same as 10:30. No yogurt
11:00: Cottage cheese with mandarin oranges.

Not military times so Haz won't have a fit....

[marcus300]

I'm getting greedy M. I want bigger badder me.
I'm learning. Thank you.

Lesson learned. I'm sitting at my desk and my arms are shaky and fatigued. It took me 2 workouts to get them here. That shows me I am not getting to an exhausted point with the workouts I have been doing. This is the feel I am looking for. I have to get here in one not two workouts. Good lesson learned today. Nice pump as well.

Finally did chest and bi's today. Had a great workout but couldn't go full on with chest. My right pec was incredibly tight. It seems to have loosened up a bit after the workout and shower. I still feel like it was a success tho.

As far as bi's go..... I crushed em. My concentration curls hurt so damn bad I thought they were going to pop. The lactic acid burnt so bad I couldn't help my grunt for my last 4 reps lol. Couldn't even hold the dumbell in my hand after the set.

Nice work guys

[marcus300]

Cape

What's your current cycle

[marcus300]

Food intake yesterday:

4am: protein drink
7:30: 2 servings oatmeal, banana, protein drink
10:30ish: Two tilapia filets with rice and a yogurt
1:30: Pasta with lean hamburger, bagel with butter
5:00: Chicken and rice, grapes
8:00ish: same as 10:30. No yogurt
11:00: Cottage cheese with mandarin oranges.

Not military times so Haz won't have a fit....

You dieting ?

[Hazard]

Food intake yesterday:

4am: protein drink
7:30: 2 servings oatmeal, banana, protein drink
10:30ish: Two tilapia filets with rice and a yogurt
1:30: Pasta with lean hamburger, bagel with butter
5:00: Chicken and rice, grapes
8:00ish: same as 10:30. No yogurt
11:00: Cottage cheese with mandarin oranges.

Not military times so Haz won't have a fit....

Thanks Hun :-) errrr kel

[kelkel]

Back and shoulders today. Don't know what it was but I kinda drug my feet going to the basement today but when all was said and done it was one of the best back workouts I've had in a long time. Everything just felt perfect. Unbelievable pump, great weight pushed, everything just fell in line. I was talking to Marcus and mentioned that I actually had the thought that if I died right then I'd be a happy man. It just felt so good and would be appropriate to find me dead under a pile of plates. Weird I know, but that was the thought I was having at the time. Moving on:

Barbell rows. Heavy. One straight set, one with drop and RP
Low cable rows: One set with RP then drop
Front pulldowns: Two sets. Last with RP then drop. Done very upright and strict. Too many guys get sloppy here. Don't!
Shrugs: Two heavy, last with double RP

Front presses: Two sets, last with RP then drop
Laterals: One set with 4 drops till I couldn't move
Rear laterals: Two straight sets. Always controlled movements. It's a small muscle so don't throw the weight and bypass what you want to work.

I wanted to touch on RP's and Drops and give my thoughts...

Obviously I'm a huge proponent of both. My point if relatively simple. Don't go into an all out set thinking your doing only drops, or only RP's. Let your set determine what you do. What I mean is this, you do a set to ultimate failure and get maybe 8 reps or so. At this point do you really need a drop or would you be better served with an RP? I personally choose the RP here knowing I'll probably get half the reps of the last set. After this I'd insert the drop set. The goal is muscular failure with the most amount of weight to engage all muscle fibers possible.

The opposite applies equally. If your first all out set reached failure at a lower number of reps, by all means insert a drop set here. After this drop and if the reps were sufficient a RP may be prudent.

In other words, let your set and performance be your guide. Don't be locked into just one way of doing things. Use the feedback your body and mind give you and make the correct decision and achieve your best possible results.

Rant over.

[kelkel]

You dieting ?

Nope. A large Barbeque chicken pizza was just delivered. None for you. All mine.

[kelkel]

Thanks Hun :-) errrr kel

Your welcome, dear.

[Igifuno]

I believe I had the best leg workout in my life today, which is crazy being on PCT. The incorporation of the new workout methodology (forced reps/drop sets/HIIT) has given me new energy, passion and results... my drive is unbelievable and I'm just loving life.. pct and all.

Started on the squat rack:
Feel set at 145
2 working sets at 225
heavy set at 295 - 4 reps.. last one was a bit scary.

Went over to the smith machine, loaded up with 4 plates - 180lbs and pumped out to failure

Next, leg press:
Feel set at 270
2 working sets at 450
heavy set at 500 - 8 reps, 2 forced
reduced weight to 180 and repped to failure.... ooooouuch. Oh by the way, at the end of each set, i pumped out calf extensions to failure

On to leg curl machine:
2 working sets
2 heavy sets, then one leg curls at dropped weight to failure.... oh my god I'm sweating like a whore in church and getting sick to my stomach.. i fvcking love it. light headed as all hell and trying to catch my breath and not wait too long between sets.

Then lunges:
65lb dumbells - 2 sets of 5.. that's all I could do

Lastly, one leg extensions:
1 slow set, pausing for 3 seconds at the top of the rep and held for as long as I could on the last rep ... maybe 8-10 seconds.

Then did calf raises, seated and standing

Not done yet.. now time for abs/obliques and lower back...

I won't post that part of the workout but after banging that out, I decided to skip the cardio so just did 10 minutes on the stairmaster (first time I've ever used it

this is about 4 hours ago and my legs are already in some crazy pain. It will be an interesting couple of days.. lol..

[marcus300]

Nope. A large Barbeque chicken pizza was just delivered. None for you. All mine.

Cvnt I'm depleting

[kelkel]

Cvnt I'm depleting

Shiat I laughed out loud at that. Almost launched some pizza out of my mouth...

[Hazard]

Nope. A large Barbeque chicken pizza was just delivered. None for you. All mine.

Fvcl that sounds so good

[kelkel]

I believe I had the best leg workout in my life today, which is crazy being on PCT. The incorporation of the new workout methodology (forced reps/drop sets/HIIT) has given me new energy, passion and results... my drive is unbelievable and I'm just loving life.. pct and all.

Started on the squat rack:
Feel set at 145
2 working sets at 225
heavy set at 295 - 4 reps.. last one was a bit scary.

Went over to the smith machine, loaded up with 4 plates - 180lbs and pumped out to failure

Next, leg press:
Feel set at 270
2 working sets at 450
heavy set at 500 - 8 reps, 2 forced
reduced weight to 180 and repped to failure.... ooooouuch. Oh by the way, at the end of each set, i pumped out calf extensions to failure

On to leg curl machine:
2 working sets
2 heavy sets, then one leg curls at dropped weight to failure.... oh my god I'm sweating like a whore in church and getting sick to my stomach.. i fvcking love it. light headed as all hell and trying to catch my breath and not wait too long between sets.

Then lunges:
65lb dumbells - 2 sets 5.. that's all I could do

Lastly, one leg extensions:
1 slow set, pausing for 3 seconds at the top of the rep and held for as long as I could on the last rep ... maybe 8-10 seconds.

Then did calf raises, seated and standing

Not done yet.. now time for abs/obliques and lower back...

I won't post that part of the workout but after banging that out, I decided to skip the cardio so just did 10 minutes on the stairmaster (first time I've ever used it

this is about 4 hours ago and my legs are already in some crazy pain. It will be an interesting couple of days.. lol..

Outstanding! Want to point out one thing, and I bolded it above. Two working sets then going up. Next time just do one of those sets as a "fee" set for a few reps to make sure your ready, then get up to the last heavy set. You'll be stronger and can get more reps with even heavier weight, which is where the real gains will flow from!

Follow me? Imagine how much better you could have done with your last set if you weren't fatigued from those two other "working" sets in front of it!

[kelkel]

Fvcl that sounds so good

It is. And it's going down fast.

[Igifuno]

BBQ chicken pizza sounds fantastic... hmmm..

[Igifuno]

thank you kel.. so feel set (1) working set (1) and then heavy, correct? do you typically do one or two heavy sets or does it vary day to day.

Igi

[marcus300]

I believe I had the best leg workout in my life today, which is crazy being on PCT. The incorporation of the new workout methodology (forced reps/drop sets/HIIT) has given me new energy, passion and results... my drive is unbelievable and I'm just loving life.. pct and all.

Started on the squat rack:
Feel set at 145
2 working sets at 225
heavy set at 295 - 4 reps.. last one was a bit scary.

Went over to the smith machine, loaded up with 4 plates - 180lbs and pumped out to failure

Next, leg press:
Feel set at 270
2 working sets at 450
heavy set at 500 - 8 reps, 2 forced
reduced weight to 180 and repped to failure.... ooooouuch. Oh by the way, at the end of each set, i pumped out calf extensions to failure

On to leg curl machine:
2 working sets
2 heavy sets, then one leg curls at dropped weight to failure.... oh my god I'm sweating like a whore in church and getting sick to my stomach.. i fvcking love it. light headed as all hell and trying to catch my breath and not wait too long between sets.

Then lunges:
65lb dumbells - 2 sets of 5.. that's all I could do

Lastly, one leg extensions:
1 slow set, pausing for 3 seconds at the top of the rep and held for as long as I could on the last rep ... maybe 8-10 seconds.

Then did calf raises, seated and standing

Not done yet.. now time for abs/obliques and lower back...

I won't post that part of the workout but after banging that out, I decided to skip the cardio so just did 10 minutes on the stairmaster (first time I've ever used it

this is about 4 hours ago and my legs are already in some crazy pain. It will be an interesting couple of days.. lol..

I'm really pleased your finding this style suiting you. I do agree with kel. Just condense working sets to one and increase the weight or reps/intensity.

Sounds like a good one

[Igifuno]

thanks marcus.. feel like jello right now

Will definitely condense the working sets in order to output more on the heavies...