**Marcus's HIT Dungeon**

[Capebuffalo]

Wow...very impressive, Cape. A LOT of hard work.

Thx. Like I said earlier....Never Again.

[kelkel]

Yesterday was the first day within my prime I went off track, I ate so much my stomach looked 9 months pregnant, I was in a high carb day but I ate so much crap it was bad. It wont make much different because my glycogen stores were very low but ergggggggggg just one of those days/nights that went into one of those days/nights

My pizza comment from Friday got to you didn't it?

[BG]

I was called "bones" by my whole family. This went on for years man. Then 2 years ago those same people were over for the holidays and they told my father I was definitely on steroids lol

Lmao. I'm still called "The little guy" .

[MajorPectorial]

How long have you been training and how do you train? style etc
are you on cycle?

Well.
After a 10year break. And most of that on painkillers. Heart surgery. Back problems. Bad diet and in general. Bad health. In April of last year. I saw myself in the mirror and thought.

What a ****in state. (See one year to the day thread).
So I decided enough was enough. I was going through quite an unhappy part of my last relationship too. As bad as it sounds. I got back with my partner in the hope things would change and mostly to try n make things work for my daughters sake.

I used all the crappy turmoil and turned it to something useful. Major changes...

Diet cleaned up (too much in retrospect but needed)
Straight in at (I now know was too much) 5* training for as much as two hour sessions and into as long as 4-5 hour sessions stopping to eat n rest half way.
Researching into every single aspect of both losing fat, gaining lbm. Strength n raising general fitness.
I was diagnosed with low end if test more likely I found out to the prolonged use of tramadol. Painkiller. I regret ever going on them .

But after some guidance from research. Experienced members and constantly reading up on this thread my way of training. Eating and general mental prep has changed exponentially.

So.

Been training 1 year 6 months.
Train 5 x week. Sat/sun rest
No more than 1 hour training.
Train on my own but with dedicated spotter.
ALWAYS go past pos failure through negative and usually drop set 2-3 times
I utilize supps/vits as advised by aust (to assist in pumps/pre w/o pwo.etc)
Due to low test I decided to blast and cruise and yes. I thought through the life long decision and am happy with it. My life has improved, a lot.)
I deload after each blast usually anything from 10-16wks on to 3-4 priming. I admit it us hard to lay off but my joints/tendons are better for it.
I started at around 14stone or less. I'm now 17stone4 albeit in my shorts etc. And my bf% is down educated guessing around 6-8%+
I put the fast increase in lbm due to powerlifting for 5 years from 15-21(I had two breaks but only around 3 months each)
I'm now 33, missus who make me happy. Get to spend quality time with my daughter. My missus. The gym. And I can concentrate wholeheartedly on constantly improving myself.
When injured I follow your present isolation techniques before compounds. And generally split legs at a more gt heavier geared gym. And all else at a more family gym.

You'll notice parts if this similar to the style you and others talk about on here. I use it because it obviously works and paw on here silently gleaning great information and putting it to good use.

Thanks

[kelkel]

Lmao. I'm still called "The little guy" .

But only by women.....

[Igifuno]

My pizza comment from Friday got to you didn't it?

It certainly got to me.. Visions of BBQ pizza danced around my head for the rest of the night. Although I didn't have pizza, I actually made BBQ chicken and ate it with a couple wraps. Not as awesome as pizza but it gave me a BBQ fix. Lol

[kelkel]

Well.
After a 10year break. And most of that on painkillers. Heart surgery. Back problems. Bad diet and in general. Bad health. In April of last year. I saw myself in the mirror and thought.

What a ****in state. (See one year to the day thread).
So I decided enough was enough. I was going through quite an unhappy part of my last relationship too. As bad as it sounds. I got back with my partner in the hope things would change and mostly to try n make things work for my daughters sake.

I used all the crappy turmoil and turned it to something useful. Major changes...

Diet cleaned up (too much in retrospect but needed)
Straight in at (I now know was too much) 5* training for as much as two hour sessions and into as long as 4-5 hour sessions stopping to eat n rest half way.
Researching into every single aspect of both losing fat, gaining lbm. Strength n raising general fitness.
I was diagnosed with low end if test more likely I found out to the prolonged use of tramadol. Painkiller. I regret ever going on them .

But after some guidance from research. Experienced members and constantly reading up on this thread my way of training. Eating and general mental prep has changed exponentially.

So.

Been training 1 year 6 months.
Train 5 x week. Sat/sun rest
No more than 1 hour training.
Train on my own but with dedicated spotter.
ALWAYS go past pos failure through negative and usually drop set 2-3 times
I utilize supps/vits as advised by aust (to assist in pumps/pre w/o pwo.etc)
Due to low test I decided to blast and cruise and yes. I thought through the life long decision and am happy with it. My life has improved, a lot.)
I deload after each blast usually anything from 10-16wks on to 3-4 priming. I admit it us hard to lay off but my joints/tendons are better for it.
I started at around 14stone or less. I'm now 17stone4 albeit in my shorts etc. And my bf% is down educated guessing around 6-8%+
I put the fast increase in lbm due to powerlifting for 5 years from 15-21(I had two breaks but only around 3 months each)
I'm now 33, missus who make me happy. Get to spend quality time with my daughter. My missus. The gym. And I can concentrate wholeheartedly on constantly improving myself.
When injured I follow your present isolation techniques before compounds. And generally split legs at a more gt heavier geared gym. And all else at a more family gym.

You'll notice parts if this similar to the style you and others talk about on here. I use it because it obviously works and paw on here silently gleaning great information and putting it to good use.

Thanks

Happy things are going well for you major! That is a really low BF level, jeez! Post up some of your workouts every now and then so we can see what you're doing please. Really great progress!

[Igifuno]

Well. After a 10year break. And most of that on painkillers. Heart surgery. Back problems. Bad diet and in general. Bad health. In April of last year. I saw myself in the mirror and thought. What a ****in state. (See one year to the day thread). So I decided enough was enough. I was going through quite an unhappy part of my last relationship too. As bad as it sounds. I got back with my partner in the hope things would change and mostly to try n make things work for my daughters sake. I used all the crappy turmoil and turned it to something useful. Major changes... Diet cleaned up (too much in retrospect but needed) Straight in at (I now know was too much) 5* training for as much as two hour sessions and into as long as 4-5 hour sessions stopping to eat n rest half way. Researching into every single aspect of both losing fat, gaining lbm. Strength n raising general fitness. I was diagnosed with low end if test more likely I found out to the prolonged use of tramadol. Painkiller. I regret ever going on them . But after some guidance from research. Experienced members and constantly reading up on this thread my way of training. Eating and general mental prep has changed exponentially. So. Been training 1 year 6 months. Train 5 x week. Sat/sun rest No more than 1 hour training. Train on my own but with dedicated spotter. ALWAYS go past pos failure through negative and usually drop set 2-3 times I utilize supps/vits as advised by aust (to assist in pumps/pre w/o pwo.etc) Due to low test I decided to blast and cruise and yes. I thought through the life long decision and am happy with it. My life has improved, a lot.) I deload after each blast usually anything from 10-16wks on to 3-4 priming. I admit it us hard to lay off but my joints/tendons are better for it. I started at around 14stone or less. I'm now 17stone4 albeit in my shorts etc. And my bf% is down educated guessing around 6-8%+ I put the fast increase in lbm due to powerlifting for 5 years from 15-21(I had two breaks but only around 3 months each) I'm now 33, missus who make me happy. Get to spend quality time with my daughter. My missus. The gym. And I can concentrate wholeheartedly on constantly improving myself. When injured I follow your present isolation techniques before compounds. And generally split legs at a more gt heavier geared gym. And all else at a more family gym. You'll notice parts if this similar to the style you and others talk about on here. I use it because it obviously works and paw on here silently gleaning great information and putting it to good use. Thanks

Wow. Congrats on your lifestyle change and progress.

[Cuz]

chad your a big guy, your back avy is looking great well done on your progress

Marcus thanks man that means a lot to me especially coming from a guy of your proportions.

Just gotta keep hammering until I get to be that "huge" guy. My goal is just to the biggest/strongest/leanest that I can get, and hell if its only 250lbs <15% BF then I will accept it but I wont stop, ive came to far this time. If I had not of stopped when I was in my early 20's who knows what would have happened. Sure I would have missed out on some things in life but nothing that really matters in the end. Bodybuilding is just the only that seems to make me in some sort of a sense "happy" other than the obvious family man that I am. Thanks again for compliment.

[Hazard]

Anyone want to see what Cape looked like in 2002-3?

<img src="http://forums.steroid.com/attachment.php?attachmentid=144890"/>

Lmfao!

I'm laughing at the fact that u don't even look like the same guy lol! Well done man

[Cuz]

Funny. My mom teachers or wife have NEVER told me that

Chad nice back shot. Wow a lot of people have better than average backs around her. Wow. I didn't realize I was so far behind on back. New motivation.

Thanks Cape, I have a lot of practice posing that lat spread it used to be my favorite pose may still be. I have to bring that lower lumbar thickness all the way from bottom to top not just the bottom. Dorian Yates back comes to mind when I see this. Also my lats could get a lot thicker and wider too, I struggle with the lats for some reason guess its my ectomorph frame.

If anyone has any advice on getting that mid backstrap to grow like the lower im all for it. I cant seem to get that mid back to squeeze out like my traps and lower lumbar region. MY gym is really small and limited on machines, it has afew, but most of what I have done was with free weight work.

[Cuz]

Anyone want to see what Cape looked like in 2002-3?


Attachment 144890

Damn man that's awesome, how much LBM do you think you put on? Looks at least 50lbs.

[MajorPectorial]

Happy things are going well for you major! That is a really low BF level, jeez! Post up some of your workouts every now and then so we can see what you're doing please. Really great progress!

Sry kelkel. I meant I've dropped around 6_8%bf over the course of the year n half. I'm Gunna take some progress pics at the end if my prime before my next blast. My past cycle was test e+tren a I made some progress in lbm n fat loss staying around a similar weight. I'm trying to concentrate mainly on legs atm but maintaining size elsewhere. I feel I'm making better progress now doing legs in a better kitted out gym with regards to leg press (now my fav machine for legs). N its across the road more or less so its only the three floors to my flat that gives me trouble after legs. I quite literally can't risk bending my legs too much after legs as I simply can't hold my weight after. ;-). This to me is fantastic and relish leg days now I do it on my own. I literally time every break to one min except in changing exercise. I just do that as quickly as poss. I follow a warm up feeler maybe another then 3 working sets ensuring I go atleast 3 reps past positive failure. I only count when I need assistance. Then drop set for neg failure. And I'm teaching my dedicated spotter every time on how to spot me ensuring I obtain failure but whilst ensuring the bar keeps moving so as not to kill off reps I can still do. My last spotter wasn't doing this and he was also training n was chatting/phone/too long breaks. I'm 100% happier with my current spotter and "she" pushes me better. When she doesn't push. I do. Its that simple. I'm hoping I'll make even more progress with even less injuries. Listening g to my body better instead of my mind and also learning g how to roar out those reps where ur muscle says there's nothing left. And you willfully prove there us. I have not felt such a gratifying pain in quite a while.
;-)
Damn I talk too much...

[Java Man]

holy hell man.. You've literally morphed...

... X2.

[DCI]

X3 great job cb

[marcus300]

Well.
After a 10year break. And most of that on painkillers. Heart surgery. Back problems. Bad diet and in general. Bad health. In April of last year. I saw myself in the mirror and thought.

What a ****in state. (See one year to the day thread).
So I decided enough was enough. I was going through quite an unhappy part of my last relationship too. As bad as it sounds. I got back with my partner in the hope things would change and mostly to try n make things work for my daughters sake.

I used all the crappy turmoil and turned it to something useful. Major changes...

Diet cleaned up (too much in retrospect but needed)
Straight in at (I now know was too much) 5* training for as much as two hour sessions and into as long as 4-5 hour sessions stopping to eat n rest half way.
Researching into every single aspect of both losing fat, gaining lbm. Strength n raising general fitness.
I was diagnosed with low end if test more likely I found out to the prolonged use of tramadol. Painkiller. I regret ever going on them .

But after some guidance from research. Experienced members and constantly reading up on this thread my way of training. Eating and general mental prep has changed exponentially.

So.

Been training 1 year 6 months.
Train 5 x week. Sat/sun rest
No more than 1 hour training.
Train on my own but with dedicated spotter.
ALWAYS go past pos failure through negative and usually drop set 2-3 times
I utilize supps/vits as advised by aust (to assist in pumps/pre w/o pwo.etc)
Due to low test I decided to blast and cruise and yes. I thought through the life long decision and am happy with it. My life has improved, a lot.)
I deload after each blast usually anything from 10-16wks on to 3-4 priming. I admit it us hard to lay off but my joints/tendons are better for it.
I started at around 14stone or less. I'm now 17stone4 albeit in my shorts etc. And my bf% is down educated guessing around 6-8%+
I put the fast increase in lbm due to powerlifting for 5 years from 15-21(I had two breaks but only around 3 months each)
I'm now 33, missus who make me happy. Get to spend quality time with my daughter. My missus. The gym. And I can concentrate wholeheartedly on constantly improving myself.
When injured I follow your present isolation techniques before compounds. And generally split legs at a more gt heavier geared gym. And all else at a more family gym.

You'll notice parts if this similar to the style you and others talk about on here. I use it because it obviously works and paw on here silently gleaning great information and putting it to good use.

Thanks

Well done keep it up

[marcus300]

Marcus thanks man that means a lot to me especially coming from a guy of your proportions.

Just gotta keep hammering until I get to be that "huge" guy. My goal is just to the biggest/strongest/leanest that Chad can get, and hell if its only 250lbs <15% BF then I will accept it but I wont stop, ive came to far this time. If I had not of stopped when I was in my early 20's who knows what would have happened. Sure I would have missed out on some things in life but nothing that really matters in the end. Bodybuilding is just the only that seems to make me in some sort of a sense "happy" other than the obvious family man that I am. Thanks again for compliment.

Tell me your current stats again?

You seem very dedicated which I admire, from the photos you have posted your a big thick guy and I can see you reaching your goal no problem.

[Giggle]

Nice pic Marcus. Looks like a beautiful place. Have you been there?

[marcus300]

Nice pic Marcus. Looks like a beautiful place. Have you been there?

Yes it's a small island in the Maldives. That's how wide it was
The most beautiful romantic place I've ever been. I take a lot of pictures its a hobby of mine

[BG]

But only by women.....

Hahahahahahahahaha I deserved that one !!!!!!

Public shot though

[Giggle]

Looks like an island paradise! That's not Mauritius, is it?

[Cuz]

Tell me your current stats again?

You seem very dedicated which I admire, from the photos you have posted your a big thick guy and I can see you reaching your goal no problem.

6'2"
220lbs last time I weighed in
28 yo
15% probably higher this week I can tell I have put on some fat

[kelkel]

Hahahahahahahahaha I deserved that one !!!!!!

Knew you could take it. No doubt, will come back to haunt me!

[marcus300]

Looks like an island paradise! That's not Mauritius, is it?

No its the Maldives there are about 1200 small islands,
I've been to Mauritius though aswell but prefer the Maldives.

[MajorPectorial]

6'2"
220lbs last time I weighed in
28 yo
15% probably higher this week I can tell I have put on some fat

Nice stats man. Wish I was younger Lolz.

6'3"
240lbs
33y.o
18*19? there abouts
But my fats on the drop. ;-)

[Java Man]

Did arms tonight. Nothing exciting to report. Typical coming off, pre-pct session. I'd rather get crappy gym time in than none at all though this too shall pass.

[Capebuffalo]

2:58 am time to feed the machine. Chest on a few hours.

[Capebuffalo]

This was everything I had. Didn't leave anything.


Chest and Bicep

Hammer Strength Decline 2 warm up 1 working
10/7 135x12 225x10 405x6
10/14. 225x10 315x8 455x ? I didnt think to count. 5+?. Double drop set

Incline db 1 warm up 1 working
10/7 70x10 100x4.5. Yes .5.
10/14 80x6 100x3. 1 drop.

Flat bench flyes 1 warm up 1 working
10/7 50x10 70x4 drop 40x6 30x2
10/14 60x5 70x5


5 min rest

Dumbbell concentration curl 1 warm up 1 working
10/7 35x10 55x7 forced x4 10 total
10/14 45x8 70x3 1 drop

Straight bar curl 1 working
10/7 95x8 drop 75x4-55x5
10/14 95x6 drop/ rest pause/ rest pause.

[Igifuno]

Chest/bis yesterday - felt increadible.. I modified the routine and omit two sets from every movement. Results? able to push heavier weight on heavy sets and the pump was magnificent.

Chest:
Hammer strengh chest decline: warm up 180x10, feel 270x8, heavy 360x6 (last one forced), and then dropped to 180 and to failure..
Smith machine bench press: feel 225x8, working 275x6, and heavy 315x1 (lol) then dropped to 140 to failure
Incline dumbell press: (attempted feel with the 90s.. no dice... remember to leave the ego behind) - feel set with 70sx8, working with 90sx3, then grabbed the 60s to failure
Flat bench flys: feel 50sx10, working/heavy (chest is spent now) 60sx6 (last rep forced), failure with 40s

(I just had sex! Today is gonnna be a great day)

Triceps:
Smith machine close grip warm up with 145x10, working 195x8, heavy 225x4, dropped to 145 to failure
ez-bar skull crushers. .jumped right into working set with 80lbsx8, then heavy with 100x6.. (last couple were forced then plugged out some close grip presses with the ez bar)
Rope pull downs: working, heavy, 2 drop set to failure,
Hammer strength machine to failure x 2

wrapped it up with 30 mins on the eliptical machine..

Cant wait for back/bis either tonight or tomorrow morning.

[marcus300]

Chest/bis yesterday - felt increadible.. I modified the routine and omit two sets from every movement. Results? able to push heavier weight on heavy sets and the pump was magnificent.

Chest:
Hammer strengh chest decline: warm up 180x10, feel 270x8, heavy 360x6 (last one forced), and then dropped to 180 and to failure..
Smith machine bench press: feel 225x8, working 275x6, and heavy 315x1 (lol) then dropped to 140 to failure
Incline dumbell press: (attempted feel with the 90s.. no dice... remember to leave the ego behind) - feel set with 70sx8, working with 90sx3, then grabbed the 60s to failure
Flat bench flys: feel 50sx10, working/heavy (chest is spent now) 60sx6 (last rep forced), failure with 40s

(I just had sex! Today is gonnna be a great day)

Triceps:
Smith machine close grip warm up with 145x10, working 195x8, heavy 225x4, dropped to 145 to failure
ez-bar skull crushers. .jumped right into working set with 80lbsx8, then heavy with 100x6.. (last couple were forced then plugged out some close grip presses with the ez bar)
Rope pull downs: working, heavy, 2 drop set to failure,
Hammer strength machine to failure x 2

wrapped it up with 30 mins on the eliptical machine..

Cant wait for back/bis either tonight or tomorrow morning.

I am glad your condensing your sets and they have gone up in weight, I think your confusing us by what you call working and heavy sets. Your heavy set is the working set and the couple of set pre your working sets are just feels sets to judge what weight your going to use on your final working set. I think if you wrote it out like that it would make easier reading because we are using working set as the final set what recruits the most fibers.

Nice to hear your creeping up in your weights and your going to failure,

what are your stats ?

[Igifuno]

I am glad your condensing your sets and they have gone up in weight, I think your confusing us by what you call working and heavy sets. Your heavy set is the working set and the couple of set pre your working sets are just feels sets to judge what weight your going to use on your final working set. I think if you wrote it out like that it would make easier reading because we are using working set as the final set what recruits the most fibers.

Nice to hear your creeping up in your weights and your going to failure,

what are your stats ?

got it.. yes, I'm confusing the terminology.. did not realize the working set was synonomous with the heavy. This makes sense..

Stats right now:

36yo
5'6'' 190lbs
12-13% bf

Heres a pic - cold morning shot:

[marcus300]

got it.. yes, I'm confusing the terminology.. did not realize the working set was synonomous with the heavy. This makes sense..

Stats right now:

36yo
5'6'' 190lbs
12-13% bf

Heres a pic - cold morning shot:

Good stats and looking good, welcome to the hell hole

You on cycle?

[kelkel]

Chest/bis yesterday - felt increadible.. I modified the routine and omit two sets from every movement. Results? able to push heavier weight on heavy sets and the pump was magnificent.

Very nice!

Chest:
Hammer strengh chest decline: warm up 180x10, feel 270x8, heavy 360x6 (last one forced), and then dropped to 180 and to failure..
Smith machine bench press: feel 225x8, working 275x6, and heavy 315x1 (lol) then dropped to 140 to failure
Incline dumbell press: (attempted feel with the 90s.. no dice... remember to leave the ego behind) - feel set with 70sx8, working with 90sx3, then grabbed the 60s to failure
Flat bench flys: feel 50sx10, working/heavy (chest is spent now) 60sx6 (last rep forced), failure with 40s

(I just had sex! Today is gonnna be a great day)

By yourself or with a partner?

Triceps:
Smith machine close grip warm up with 145x10, working 195x8, heavy 225x4, dropped to 145 to failure
ez-bar skull crushers. .jumped right into working set with 80lbsx8, then heavy with 100x6.. (last couple were forced then plugged out some close grip presses with the ez bar)
Rope pull downs: working, heavy, 2 drop set to failure,
Hammer strength machine to failure x 2

wrapped it up with 30 mins on the eliptical machine..

Cant wait for back/bis either tonight or tomorrow morning.

Try not to drop so much that your doing to many reps. It's still about pushing weight and recruiting maximum muscle fibers.

[Igifuno]

Good stats and looking good, welcome to the hell hole

You on cycle?

thanks.. work in progress for sure..

Not on cycle but have the next one put together. Nothing written in stone yet and have been chatting with austine about it via pm, but it will likely look something like this:

Test E: 900wk 1-12
Tren A: 400wk 1-10 (but may back off to 8)
TNE: 100mg pre-workout (may just save this stuff for another one - or replace with tbol)
HGH: 2-3 iu/ed 1-20 (for starters) - first time using hgh
will run aromasin , ralox (experimenting with this during cycle) and possibly prami (which i did not enjoy on the first attempt)

Either way, with this new workout routine and newfound passion, I believe this will be the best cycle I've done, results-wise.

[kelkel]

This was everything I had. Didn't leave anything.


Chest and Bicep

Hammer Strength Decline 2 warm up 1 working
10/7 135x12 225x10 405x6
10/14. 225x10 315x8 455x ? I didnt think to count. 5+?. Double drop set

Incline db 1 warm up 1 working
10/7 70x10 100x4.5. Yes .5.
10/14 80x6 100x3. 1 drop.

Flat bench flyes 1 warm up 1 working
10/7 50x10 70x4 drop 40x6 30x2
10/14 60x5 70x5


5 min rest

Dumbbell concentration curl 1 warm up 1 working
10/7 35x10 55x7 forced x4 10 total
10/14 45x8 70x3 1 drop

Straight bar curl 1 working
10/7 95x8 drop 75x4-55x5
10/14 95x6 drop/ rest pause/ rest pause.

Looks good Cape. You really like the concentration curls? I never got much out of them myself.

[Igifuno]

Try not to drop so much that your doing to many reps. It's still about pushing weight and recruiting maximum muscle fibers.

with my wife she interrupted by post composition and summoned me to perform, and I did.. We're both taking vacation days today and about to hit 6 miles on the trail, then lunch (I think bloody mary's may be involved) and then a movie (gravity).

Thanks kel for the tip, I will remember that.

[kelkel]

with my wife she interrupted by post composition and summoned me to perform, and I did.. We're both taking vacation days today and about to hit 6 miles on the trail, then lunch (I think bloody mary's may be involved) and then a movie (gravity).

Thanks kel for the tip, I will remember that.

Sounds like a great day Ig!

[Capebuffalo]

Looks good Cape. You really like the concentration curls? I never got much out of them myself.

On the fence for the concentration curls. Right arm gets a nice peak pump left not so much. I'm following Dorians B and G workout for several weeks to change things up a little.

[kelkel]

On the fence for the concentration curls. Right arm gets a nice peak pump left not so much. I'm following Dorians B and G workout for several weeks to change things up a little.

Worth a try then. I get just as much a peak from preacher curls or pretty much anything as long as you control and squeeze it.

[Capebuffalo]

Worth a try then. I get just as much a peak from preacher curls or pretty much anything as long as you control and squeeze it.

And super slow going down.