**Marcus's HIT Dungeon**

[Igifuno]

Swap and change angles and places of the db/bb on contraction which will develop all the back thickness.

I'm going to try this as well

[Capebuffalo]

The back is huge so adding thickness to all the areas is something what your going to have to concentrate on, the upper back thickness around the trapezius and the lattisimus dorsi can be targeted by using different angles and contraction points. A few examples would be incline db rows which would be perform not on a flat bench, bent over bb rows at 45degree angle, T-bar rows and seated low pulley rows but bring the bar to the lower chest area instead of the lower stomach. Swap and change angles and places of the db/bb on contraction which will develop all the back thickness.

Got it. Angles and contractions. Higher pulls to chest not stomach. Hard work and sweat. . Start next week.

[Capebuffalo]

I'm going to try this as well

Don't steal my stuff Java. Kidding. Let's get thick backs together.

[Java Man]

Don't steal my stuff Java. Kidding. Let's get thick backs together.

Mmmm I didn't post that lol. But I'm game. all 3 of us will do it.

[marcus300]

Got it. Angles and contractions. Higher pulls to chest not stomach. Hard work and sweat. . Start next week.

I did a lot of work on my back because it was a lagging point of mine and when I started to play around with contraction points and angles the follow few days I could feel muscle soreness just in certain areas which was great for me so I could tell which part of my back certain angles and contraction points hit, I would stay with things for a couple of weeks then change things around again. I am sure you have read some of my back workouts were I state that my priority on this back workout will be thickness over width, even though I would attack both movements what stimulate both width and thickness my main focus would be on one or the other, normally I would start will my priority and then move on. Its worked for me and many of my old clients. Best of luck

[marcus300]

I'm going to try this as well

I will send you payment details via pm

[Igifuno]

Don't steal my stuff Java. Kidding. Let's get thick backs together.

Okay 'capetown' haha..

Mmmm I didn't post that lol. But I'm game. all 3 of us will do it.

just a little confusion this morning, but yes let's do this..

I will send you payment details via pm

well worth a fee, no question helluva lot better than those plump personal trainers at my gym

[Capebuffalo]

Mmmm I didn't post that lol. But I'm game. all 3 of us will do it.

No but you were thinking it. I'm watching you too Igi.

Marcus, yes I know you are a thickness guy. I'm going to look up some of your back post and go over them again. Funny I never had width and thought I had thickness. Now I have some width and need more thickness. Constantly changing and improving. Thank goodness this is what I have decided to do and it motivates not discourages. Otherwise it would get old. But it doesn't.

[marcus300]

No but you were thinking it. I'm watching you too Igi.

Marcus, yes I know you are a thickness guy. I'm going to look up some of your back post and go over them again. Funny I never had width and thought I had thickness. Now I have some width and need more thickness. Constantly changing and improving. Thank goodness this is what I have decided to do and it motivates not discourages. Otherwise it would get old. But it doesn't.

That's very true I am a thickness guy, I personally think it creates more of an illusion of huge muscles. Its probably a fault of mine concentrating to much on thickness and I am a bit of a perfectionist when I look at myself I think Mmmm could do with more sweep on the quads, thicker biceps, thicker back lol i'm a bit obsessed with thickness. You do have thickness to your back you can see this through your traps and lumber but your width has grown in my eyes so what I would do it add further thickness, only what I would do but you look and see for yourself what areas need brining up because adding little amounts of size here and there now at your stage will transform you even further............

[kelkel]

Thanks kel. Anyone else have ideas on the DMSO please chime in.
Thanks in advance.

It can be cut with distilled water.

[Capebuffalo]

That's very true I am a thickness guy, I personally think it creates more of an illusion of huge muscles. Its probably a fault of mine concentrating to much on thickness and I am a bit of a perfectionist when I look at myself I think Mmmm could do with more sweep on the quads, thicker biceps, thicker back lol i'm a bit obsessed with thickness. You do have thickness to your back you can see this through your traps and lumber but your width has grown in my eyes so what I would do it add further thickness, only what I would do but you look and see for yourself what areas need brining up because adding little amounts of size here and there now at your stage will transform you even further............

No it's always beneficial to have someone more objective look. If we only looked at ourselves we would probably be always lacking somewhere. Thickness it is for a while. I just re read your last post to me. And you say it works for your old clients. You're not calling me an "old" client are you?

What is it the young guys say ? Rows before hoes? I'll say Rows after the mortgage payment and groceries . Responsible bodybuilder. Lol

[kelkel]

I fully understand your drive and passion but please just take a step back and look at your lifestyle and relationship with your wife and child. Nothing could of stopped me doing what I wanted to do in my early years, my wife cried so much trying to get me to stop the lifestyle I was in but bodybuilding was me anything different just wouldn't of been the true me at that stage of my life, so I ignored her cry's for help. I MUST ADMIT I WAS VERY OBSESSED not the usually gym guy it was a 24/7 lifestyle for me and I was a heavy juicer and everything had to run my clockwork, my food had to be weighed daily every 3 hours I knew what I had to do. No matter where I went I always carried a bag of food just incase I had to eat and was delayed somewhere. Eventually the marriage ended it wasn't just my lifestyle what ended sealed the fate but it was a major contributor the start of things breaking down. I lost the most precious things someone could ever lose and that was not living with my children, I cant tell you the pain that caused me but even so I went through all this pain ( somethings i'm not expressing openly) I am in a whole better place now with the most wonderful beautiful lady in the world.

What I am trying to get across is don't be too tunnel visioned and get a balance to your life between bodybuilding and family. I knew I could of done a lot more but I didn't and now I am glad of the fact because I am in such a wonderful world now its amazing but just think about creating a balance in your life, your wife is saying these things for a reason so just think about the balance.

Very insightful and well said Marcus. Perspective is what's important. Remember for most guys this is a hobby, not a living, and guys have to remember that. Give it 100% effort, but your family should always get 110%.

[kelkel]

Thank you. I don't see the width back there. Lol. But I will listen to you. So I know what to do for thickness around the spine. But what are good movements to add thickness to the blades?

T-bars, dumbell rows, barbell rows.

[marcus300]

No it's always beneficial to have someone more objective look. If we only looked at ourselves we would probably be always lacking somewhere. Thickness it is for a while. I just re read your last post to me. And you say it works for your old clients. You're not calling me an "old" client are you?

What is it the young guys say ? Rows before hoes? I'll say Rows after the mortgage payment and groceries . Responsible bodybuilder. Lol

hahaha I mean I use to have load of online clients, that's what I meant by old clients these days I only have a small handful but nearly every client has been younger than me so age wasn't in the meaning of old clients it meant past ones lol ....

[kelkel]

Kel, your just a vascular monster, my legs have never looked that vascular even when I got down to 6%, my legs hold far more fat than my upper half but yours a just like a road map permanently, what do they measure? and don't say you haven't got a tape! if you don't want to say openly pm me the measurement.

I wish I could take credit for it. No clue why they're that way as I don't really try for it. My legs just carry no fat. Christ my glutes have striations, I guess from all the squats over a lifetime. No clue on size. You know how I am about the scale and measurements!

[Java Man]

No but you were thinking it. I'm watching you too Igi.

Marcus, yes I know you are a thickness guy. I'm going to look up some of your back post and go over them again. Funny I never had width and thought I had thickness. Now I have some width and need more thickness. Constantly changing and improving. Thank goodness this is what I have decided to do and it motivates not discourages. Otherwise it would get old. But it doesn't.

Haha. Yes, I was.

[marcus300]

Marcus, yes I know you are a thickness guy. I'm going to look up some of your back post and go over them again..

I think balance is the key, I look at myself and think I need work on thickness then weeks down the line I may need more bicep peak, then I am adding sweep to my quads, I am constantly trying to balance things out because once you do you look overall bigger and better.

[Fcastle357]

Cardio today as stated before I like it very much. However I took my cardio session today in a different direction and really focused on the mindset part of the HIT program Marcus discusses. Several times I would make an effort to put myself in a different state of mind. One where I would not stop no matter how much my body wanted to. I realized that I had not been working on the mind as hard as the body. My cardio sessions for the most part go well and today was no different but it was interesting to train my mind along with my body. It worked well. I have much to learn but I found it a good place to start.

[marcus300]

Cardio today as stated before I like it very much. However I took my cardio session today in a different direction and really focused on the mindset part of the HIT program Marcus discusses. Several times I would make an effort to put myself in a different state of mind. One where I would not stop no matter how much my body wanted to. I realized that I had not been working on the mind as hard as the body. My cardio sessions for the most part go well and today was no different but it was interesting to train my mind along with my body. It worked well. I have much to learn but I found it a good place to start.

Ive written plenty on the right mind set within this thread and you cant take away the power of the mind, every contraction, every bit of power and controlling pain all starts within the brain. I can easily put myself into this zone by how I've describe earlier in this thread but it is very hard to overcome if your not use to working your mind set. When I am in the zone I go slightly deaf nothing can disturb me and I know without doubt I am going to smash the weight in front of me, I know without any question I am going to go to hell and back and rip the arse out of the pain barrier and stimulate all those type 2 muscle fibers.

When doing cardio its a great time to train your brain and start this power thinking, all you have to remember is its only ONE set, its only going to last 30-40 seconds so why not take yourself to the wall and do it right in the first place and there would be no reason for anymore added sets. Opps I am off on one again guys sorry I do waffle sometimes

[jasc]

You should write a book Marcus. Your posts are truly inspirational and look how many people have made awesome transformations just from this thread. I don't post in here much, but I read it religiously and have learned many things. There is one thing for sure though, on days that my motivation is not where it should be I come in and read/re-read this thread and it amps me right up.

Cape, Igi, Chad, Java, DCI, FC, and anyone else I have forgotten, keep killin it boys. Watching you guys transform and hearing your workouts/accounts pushes myself and many others to give it hell. Kel, you're a beast man.. Thanks for the tips and motivation.

[MajorPectorial]

Progress pics from April last year to today. Been a difficult road with recurring shoulder injuries that really really REALLY pi$$ me off due to not being able to really push like I want to. I need to repair and I just can't risk making things worse. Marcus has helped no end with the pre exhausting routines I've nabbed off here so credit due to you mate.


Start. Roughly April last year
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One year later.



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And today. Roughly 1 year 6 months from start.

[Hazard]

What's funny is ill be doing a set of rows and ill get 10 painful reps..... Between sets I'm thinking the weight is good but something in my mind tells me I'm letting myself down..... So I add more.

I start that set and get 4 reps. It's painful.... It's tough to WANT to keep going. Oddly enough I still feel like I'm letting myself down. I think..... If I've done 4 painful reps - why not hit atleast 2 more. It's only 2 reps but could make the difference in hitting the deepest fibers. Then after I squeeze two more reps out I say "just one more for Marcus..... I can't look like a bitch when I post this workout"

:-)

[marcus300]

You should write a book Marcus. Your posts are truly inspirational and look how many people have made awesome transformations just from this thread. I don't post in here much, but I read it religiously and have learned many things. There is one thing for sure though, on days that my motivation is not where it should be I come in and read/re-read this thread and it amps me right up.

Cape, Igi, Chad, Java, DCI, FC, and anyone else I have forgotten, keep killin it boys. Watching you guys transform and hearing your workouts/accounts pushes myself and many others to give it hell. Kel, you're a beast man.. Thanks for the tips and motivation.

Thank you very much for your kind words. I'm very passionate about bodybuilding and I do push my way of training here because I am a huge believer in it, its not something new but I do have my own little twist in things what I personally gives that edge we all desire. I have a strong mind set that's without question some of things ive been though and one in my life have made me this way, but training is a huge part of my life and the feeling and emotional well being it gives me is second to none.

I do have to give praise to Kel because he more or less is exactly the same as me with regards to every aspect to bodybuilding, I can smell his passion and he's old school all the way and I would love to meet up with that man and train to the death one day I am sure it will happen - i'm coming over Kel be ready lol..

Thanks a lot it makes me even more passionate when I see people get results what they can only dream of

What's funny is ill be doing a set of rows and ill get 10 painful reps..... Between sets I'm thinking the weight is good but something in my mind tells me I'm letting myself down..... So I add more.

I start that set and get 4 reps. It's painful.... It's tough to WANT to keep going. Oddly enough I still feel like I'm letting myself down. I think..... If I've done 4 painful reps - why not hit atleast 2 more. It's only 2 reps but could make the difference in hitting the deepest fibers. Then after I squeeze two more reps out I say "just one more for Marcus..... I can't look like a bitch when I post this workout"

:-)

That's exactly what I want to hear, your in the zone and nothing will stop you breaking down those tough fibers. This is were those big gains come from those last couple of reps, those last insane balls to the wall force and you not letting your body give up until you have reach full stimulation and break down

well done haz I am proud

[Igifuno]

What's funny is ill be doing a set of rows and ill get 10 painful reps..... Between sets I'm thinking the weight is good but something in my mind tells me I'm letting myself down..... So I add more.

I start that set and get 4 reps. It's painful.... It's tough to WANT to keep going. Oddly enough I still feel like I'm letting myself down. I think..... If I've done 4 painful reps - why not hit atleast 2 more. It's only 2 reps but could make the difference in hitting the deepest fibers. Then after I squeeze two more reps out I say "just one more for Marcus..... I can't look like a bitch when I post this workout"

:-)

this is awesome.. I think the same way.. "I can't post this.. need more!"

[Igifuno]

Couple pics from today's chest bi workout. nice pumps.. Yes yes, I know... need tan..

[Igifuno]

Chest/bis...

warm up streching/tmill

Pre exhaust (60 push ups)

Incline DB
80sx10
115sx3, drop to 80'sx6

Hammer strength flat bench
225x10 (should have done more)
315x4, drop to 225x10 (last 2 were forced reps)

Hammer strength seated decline
315x6
315x4, drop to 225x8 (last 2 forced reps)

Flat bench DB flys
65sx10
80sx5 .... couldn't quite get the last one. dropeed to 65 and 8 more

30 push ups (failure)

Bis
DB curls
30sx10
40sx8 (shoulder pain is crazy right now.. frustrating. I I know the muscle can do the work but the shoulder is fvcking it all up)
40sx3 (pain too intense), drop to 30s and 6 more

One arm Hammer strenth load curl machine
25x10, RP + 2 more
25x10, RP + 2 more
35x6, RP + 2 more, then drop to 10 and rep to failure

Reverse cable curls - don't recall the weight

No cardio today

[Capebuffalo]

Couple pics from today's chest bi workout. nice pumps.. Yes yes, I know... need tan..

Damn you have some mass.

[Capebuffalo]

You should write a book Marcus. Your posts are truly inspirational and look how many people have made awesome transformations just from this thread. I don't post in here much, but I read it religiously and have learned many things. There is one thing for sure though, on days that my motivation is not where it should be I come in and read/re-read this thread and it amps me right up.

Cape, Igi, Chad, Java, DCI, FC, and anyone else I have forgotten, keep killin it boys. Watching you guys transform and hearing your workouts/accounts pushes myself and many others to give it hell. Kel, you're a beast man.. Thanks for the tips and motivation.

Start training and posting with us. You know you want to.

[marcus300]

Couple pics from today's chest bi workout. nice pumps.. Yes yes, I know... need tan..

Change your avy pic to this one. You have some size about you and some decent muscle. Well done.....what are your stats?

[Igifuno]

Damn you have some mass.

Change your avy pic to this one. You have some size about you and some decent muscle. Well done.....what are your stats?

thanks guys..

I think I'll wait until I'm tanned late this week, if I change my avy to that I run the risk of getting scoled by kel. lol

Stats right now are 5'6'', 203lbs. BF seems to be holding steady around 13-14%, which is surprising considering the amount of weight I've recently added.

[marcus300]

thanks guys..

I think I'll wait until I'm tanned late this week, if I change my avy to that I run the risk of getting scoled by kel. lol

Stats right now are 5'6'', 203lbs. BF seems to be holding steady around 13-14%, which is surprising considering the amount of weight I've recently added.

It would look good as your avy mate, doesn't matter about a tan let the muscle shine through

I would say your a little higher than 13-14%bf mate but your muscle structure and size is a credit to you, great stats aswell.

I can see myself not posting any pics for a long time, you guys are growing solid tissue,

[DCI]

Looking big igi man good job. On deload week mlswlf here feeling great. Did chest last night nice pump but nothing crazy can't wait to take a break for the next week going on hols

[Capebuffalo]

thanks guys..

I think I'll wait until I'm tanned late this week, if I change my avy to that I run the risk of getting scoled by kel. lol

Stats right now are 5'6'', 203lbs. BF seems to be holding steady around 13-14%, which is surprising considering the amount of weight I've recently added.

Shoot. Do the black and white option like mine. No need for a tan then. Lol

[Igifuno]

It would look good as your avy mate, doesn't matter about a tan let the muscle shine through

I would say your a little higher than 13-14%bf mate but your muscle structure and size is a credit to you, great stats aswell.

I can see myself not posting any pics for a long time, you guys are growing solid tissue,

I only have a caliper, so you're probably right.. You know what, I think we're due for some Marcus pics come to think of it.

Looking big igi man good job. On deload week mlswlf here feeling great. Did chest last night nice pump but nothing crazy can't wait to take a break for the next week going on hols

thank you man!

Shoot. Do the black and white option like mine. No need for a tan then. Lol

Ooh good idea.. I'll see if I can do that.

[Fcastle357]

I only have a caliper, so you're probably right.. You know what, I think we're due for some Marcus pics come to think of it.



thank you man!



Ooh good idea.. I'll see if I can do that.

Send the pic to your laptop or pc and photo shop it. Looking big my friend!

[Igifuno]

Send the pic to your laptop or pc and photo shop it. Looking big my friend!

You are a damn genius, castle.. instant tan..

thanks man

[marcus300]

I only have a caliper, so you're probably right.. You know what, I think we're due for some Marcus pics come to think of it.
thank you man!.

That's better your avy looks serious now

I need to get back on track after a few weeks of worrying, so once I am on full speed I will post some new ones.

For anyone who doesn't know and I am going to tell everyone Igif, that you have only been training properly for 8 months straight, even though he has trained on and off for a few years he has only been training hard and intense for 8 months. This is remarkable and just shows everyone what size and sheer muscular structure can be obtained by this way of training, thick dense muscle.....sorry igif had to tell everyone because it deserves a lot of credit

[Cuz]

Your off cycle and look like that? your going to be a very big boy Chad -

Marcus I have only been off for 3 weeks man and it was a mild dose of Test E. UGL of course. I mean I just came off so its not like I been off for 3 months. I just had really good pump in my arms... as it was arm day in that pic from all the carbs I had eaten I think. That's the best I have ever looked. Not very lean but still have some shape to me. I look leaner than what I am. But thanks for the encouragement big guy.

I fully understand your drive and passion but please just take a step back and look at your lifestyle and relationship with your wife and child. Nothing could of stopped me doing what I wanted to do in my early years, my wife cried so much trying to get me to stop the lifestyle I was in but bodybuilding was me anything different just wouldn't of been the true me at that stage of my life, so I ignored her cry's for help. I MUST ADMIT I WAS VERY OBSESSED not the usually gym guy it was a 24/7 lifestyle for me and I was a heavy juicer and everything had to run my clockwork, my food had to be weighed daily every 3 hours I knew what I had to do. No matter where I went I always carried a bag of food just incase I had to eat and was delayed somewhere. Eventually the marriage ended it wasn't just my lifestyle what ended sealed the fate but it was a major contributor the start of things breaking down. I lost the most precious things someone could ever lose and that was not living with my children, I cant tell you the pain that caused me but even so I went through all this pain ( somethings i'm not expressing openly) I am in a whole better place now with the most wonderful beautiful lady in the world.

What I am trying to get across is don't be too tunnel visioned and get a balance to your life between bodybuilding and family. I knew I could of done a lot more but I didn't and now I am glad of the fact because I am in such a wonderful world now its amazing but just think about creating a balance in your life, your wife is saying these things for a reason so just think about the balance.

Wow man that's deep, even moved me a bit. Unfortunately for me it may end anyway. The only thing that hurts is loosing my son, I mean that really hurts to think about that. I love him with all I have and Im proud he is around to grow up and carry on my name and maybe walk in his fathers footsteps one day. This lifelstyle has got me in some situations before that I cant speak of im sure you knkow what im talking about but I just cant quit. Its all I have going for me now. I'll just have to see where life takes me. And keep eating and training. Too late to look back now.

I agree. A friend of mine once had arms a smidge over 20". powerlifter. Strongest mofo I've ever seen even to this day too. He was built like you. How long have you been lifting, chad?

Hey Java...thanks man. But you wouldn't believe me if I told you lol I'll just say not long.

[Sfla80]

You are a damn genius, castle.. instant tan..

thanks man

Lol....thick as hell igi

[Sfla80]

That's better your avy looks serious now

I need to get back on track after a few weeks of worrying, so once I am on full speed I will post some new ones.

For anyone who doesn't know and I am going to tell everyone Igif, that you have only been training properly for 8 months straight, even though he has trained on and off for a few years he has only been training hard and intense for 8 months. This is remarkable and just shows everyone what size and sheer muscular structure can be obtained by this way of training, thick dense muscle.....sorry igif had to tell everyone because it deserves a lot of credit

Thats some serious hard work igi then...wow