**Marcus's HIT Dungeon**

[marcus300]

My training intensity is climbing. My workouts are getting serious again. I'm feeling good and I'm carb loaded to the max. I'm on it

[Igifuno]

My training intensity is climbing. My workouts are getting serious again. I'm feeling good and I'm carb loaded to the max. I'm on it

Good to hear marcus.. I'm not surprised though. Didn't think you'd be in a funk for too long. Let's get it done man!

[Hazard]

Back n tris today.....

I feel extremely lethargic today..... And constantly hungry

[Igifuno]

Back n tris today.....

I feel extremely lethargic today..... And constantly hungry

Hmm.. getting enough sleep? Constantly hungry/lethargic - I know you haven't been doing a lot of cardio, but do you naturally have high metabolism? Is this new? any chance it may be low blood sugar (hypoglycemia)?

[Igifuno]

Back and tris for me as well. going to hit it right now.. back in a while

[Hazard]

Hmm.. getting enough sleep? Constantly hungry/lethargic - I know you haven't been doing a lot of cardio, but do you naturally have high metabolism? Is this new? any chance it may be low blood sugar (hypoglycemia)?

I get plenty of sleep at the moment. Not sure about blood sugar. Every once in a blue moon ill start to feel sick. Ill have a craving to eat carbs/sugar. If I down a soda..... I don't feel better. If I eat a peanut butter and jelly sammich..... It goes away. It comes on quick and leaves quick but soda or ice cream won't shake it.

This has only happened 3-4 times in a year.

[kelkel]

Chest/Calves

Dumbbell incline fly 1 set 55s .7 reps rp + 2reps rp+2 reps
Dumbbell incline press 1 set 80ss 7 reps rp+2 reps rp+1 reps
Hammer strength seated press 1 set 7 reps rp+2 reps rp+2reps
Cable crossover 4 sets 15/12/10/8 ( same weight and rest 30 second between sets)

Standing calf raises 2 sets 8 reps with 10 partial reps (it pain like mad)
Seated calf raises 4 sets 15/12/10/8 ( same weight and rest 30 seconds between set)

30 minutes done........ Feel like want to die..... Lol

Like this. How'd you like flyes before your inclines? Is this new for you?

[Mp859]

Back n tris today.....

I feel extremely lethargic today..... And constantly hungry

Do you do back/tris and chest/bis to hit 3 muscles in one session?

Normally I do back/bis and chest/tris

Just wondering why you do it that wAy and the benefits you see

[Hazard]

Do you do back/tris and chest/bis to hit 3 muscles in one session?

Normally I do back/bis and chest/tris

Just wondering why you do it that wAy and the benefits you see

I like to do a push/pull - I feel like I can go 100% on both as opposed to chest/tri's which fatigues the other

[Mp859]

I like to do a push/pull - I feel like I can go 100% on both as opposed to chest/tri's which fatigues the other

I got you so on say chest/tris you feel like the second muscle gets shorted?

Makes sense

[Hazard]

I got you so on say chest/tris you feel like the second muscle gets shorted?

Makes sense

Yup..... If either do arms seperate or work a push/pull.

I made that switch YEARS ago and never looked back. My arms blew the fvck up..... Sadly my chest didn't lol

[Hazard]

I got you so on say chest/tris you feel like the second muscle gets shorted?

Makes sense

Double post

[Mp859]

Yup..... If either do arms seperate or work a push/pull.

I made that switch YEARS ago and never looked back. My arms blew the fvck up..... Sadly my chest didn't lol

I wrote a long a$s response and it didn't send but I will have to give it a try

[Hazard]

I wrote a long a$s response and it didn't send but I will have to give it a try

Lmfao that happened to me earlier

[Hazard]

Pics from pos work out...... I felt like shit goin in but made it count and felt I looked decent so snapped a pic lol! New avy maybe

[Cuz]

Pics from pos work out...... I felt like shit goin in but made it count and felt I looked decent so snapped a pic lol! New avy maybe

lookin big Haz. You definitely starting to "mold up" as I say. Great traps arms and deltoids.

[Cuz]

New AV for me. snapped it yesterday evening after I hadn't eatin in about 5 hours. Looks fvckin crazy, im proud to say the least. But damn I been so busy the last few days...my diet has went to shit. Now I got a damn work related problem and ....just bs man. Why cant we all just be bodybuilders and not work.

[marcus300]

You guys are looking big, really impressed

[Hazard]

Great shot chad..... Definately avy worthy


Marcus..... I'm still a solid 2" off in the arms than you were lol! Fvckin killin me haha - that shot is insane

[marcus300]

Thought I would do something different that just writing out my training routine for the day, so what I thought I would do this time is write out one working set but an explanation on what I am thinking and the preparation I do.

Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.

[Igifuno]

New AV for me. snapped it yesterday evening after I hadn't eatin in about 5 hours. Looks fvckin crazy, im proud to say the least. But damn I been so busy the last few days...my diet has went to shit. Now I got a damn work related problem and ....just bs man. Why cant we all just be bodybuilders and not work.

wicked shot chad.. ripped to shreds!!

[kelkel]

Nicely said Marcus. Like "being there."

[Igifuno]

Absolutely.. that was intense.. I'm going to have my wife read that to me tonight for a bedtime story. Hell yes.

[marcus300]

Great shot chad..... Definately avy worthy


Marcus..... I'm still a solid 2" off in the arms than you were lol! Fvckin killin me haha - that shot is insane

Thanks but yours are not that far behind.

[Igifuno]

kel, got my neoprene wraps in today from amazon.. gotta send them back.. I can't get the small on haha.. My hands are a little weak today so I'll give it another shot tomorrow but those things are tiiiiight.

[Cuz]

Damn its like I envisioned Marcus repping the weight it was so lucid and detailed. I wish I could have read that before I started my workout. Was delts for me also.

Quick low volume workout today. Don't have to do a whole lot for my delts to get them to grow. Strength still mediocre. Movin on to hams and calves tommorow

[Igifuno]

Back/Tris

After warm up and stretching.. keeping a log now as well, at least for the next several weeks.

Today's workout was a bit strange.. Felt worn out and hands hurt like hell from some crap gh that I junked today.

Back:

Pre-exhaust: Straigh bar pull downs 35x12, 50x12, 50x12

Low row:
120x10
180x6, drop to 160x4

Bent over rows (flat bench):
100x6, RP+6 (was a little disappointed here.. got the 125's last week).. don't want to think about it too much.. move on

Hammer strength lat pull down:
225x6 - feeling kind of weak right now.. , RP+2

Triceps

Seated dip
feel set 90x12
180x8 - this is very painful on my palms and fingers
255x6

Skull crushers:
feel/warm up set 50x12
110x5.. definitely weaker here and hands are killing me
drop to 90x6

Rope pull down:
Feel 42x10
65x6, RP+4

Hammer strength tricep extension
50sx10
80x6, drop to 70x2

20 minutes cardio today. I will try to make this my minimum going forward. Ate well today and, not sure if this is my imagination or not, but I'm already feeling better. BP seems to be down already as well. Can it happen that fast?

[Sfla80]

Incredible post MArcus

Legs today, Tried something a little new, drop weight with these are all my Feel set weights. Worked out perfect for rep range

Smith squats, with a few warm ups
315x6 dropped for 4 more

Reverse Vsquat
410x6 RPx 1 dropped 2 more

Extensions
225x5 RPx1.5 droped 2

Leg curls
115x8 (this machine is horrible, the padding rest on your chins instead of top of knee)

Seated calve raise.
Low weight, repped out

Going to finish the day at 2400 cals....want to be around 2700-2800...missed one meal today.

Starting to love leg day

[Igifuno]

I like that workout sfla.. Nice weight, rep range and drops. Let's for me tomorrow, you got me pumped for it.

Are you incorporating any shakes/bars/nuts into your daily diet? This may help get you over the hump. It's difficult to get over 3k without it.. For me anyway.

[Sfla80]

I like that workout sfla.. Nice weight, rep range and drops. Let's for me tomorrow, you got me pumped for it.

Are you incorporating any shakes/bars/nuts into your daily diet? This may help get you over the hump. It's difficult to get over 3k without it.. For me anyway.

One shake 5 days out of the week. I do drink 2 on the days I work nights at work. Im a chef so theres about 2-3hours where I am in one place the whole time. No bars or nuts right now. Going to start back with midnight snacks of cottage cheese soon.

And im at 188 right now trying to gain but not in a big rush...so trying to bulk bit lean out some. Tdee is about 2400. So 2800 is my goal for now.

[Igifuno]

Bulking and losing fat is difficult, but certainly not impossible. As you know, it's a slow roll, but your patience is commendable.

[Rusty11]

Like this. How'd you like flyes before your inclines? Is this new for you?

This wasn't directed at me, but I read your suggestion a few days ago and started out with them yesterday. Felt good. There's a different feel to them and I lowered the weight a bit. I kept wanting to raise them over my shoulders/head instead of my chest. I'll be using these to change things up.
I've been reading all of marcus' posts about pre-exhausting a muscle. I did that with chest and really felt my chest(not shoulders or tris) contracting and working during the incline and decline db presses. THANKS GUYS

[Igifuno]

What's everyone's splits currently?

Mine looks like this:

Day1: chest/bis
Day2: Back/tris
Day3: Legs/abs
Day4: Shoulders

Days off whenever I feel the need

[AD]

mon: legs
tue: back
wed: delts
thur: chest
fri: arms and abs

sat and sun: cardio

[kelkel]

kel, got my neoprene wraps in today from amazon.. gotta send them back.. I can't get the small on haha.. My hands are a little weak today so I'll give it another shot tomorrow but those things are tiiiiight.

Damn, sorry to hear. You def don't want them cutting off circulation. I have trouble getting past calves but knees are no problem as I've got small joints. Ecto thing, right Cape!

[Cuz]

Delts and traps
Hammies and calves
Back
Chest
Quads and calves
Arms

Abs whenever. Arms I sometimes hit on chest and back days. Six day split

[kelkel]

Incredible post MArcus

Legs today, Tried something a little new, drop weight with these are all my Feel set weights. Worked out perfect for rep range

Smith squats, with a few warm ups
315x6 dropped for 4 more

Reverse Vsquat
410x6 RPx 1 dropped 2 more

Extensions
225x5 RPx1.5 droped 2

Leg curls
115x8 (this machine is horrible, the padding rest on your chins instead of top of knee)

Seated calve raise.
Low weight, repped out

Going to finish the day at 2400 cals....want to be around 2700-2800...missed one meal today.

Starting to love leg day

Love that.

[Java Man]

Several. 4 down and 8 to go.





Must be - sorry I believe it was 76



Thats why I love you guys haha.. fvcking voices of reason dammit.. probably not necessary. ok, no not necessary. If I can't get this BP down then the tbol will not happen.. hell, If I can't get it down then I may need to reevaluate everything.



I see - One thing I've never done is stay on too long. Stupid diets, absolutely definitely eating big and clean on this one.



We did speak about it and, if you recall, I said my BP was fine.. .and it was, and then 'boom', I'm getting winded and BP is higher than normal from simple stair climbing.. this is just over the past 2 days. Man, that's disappionting... this sh*t is garbage and I'm done with it.. hands are swollen and can't even hold a damn pen.



thanks ag.. definitely will do. appreciate it.


Also, rolled out of bed this morning and BP was 146/77.. I think way too high for just rolling our of bed.

Take a reading every few hours and get an average over the next.couple of days.

[Igifuno]

Damn, sorry to hear. You def don't want them cutting off circulation. I have trouble getting past calves but knees are no problem as I've got small joints. Ecto thing, right Cape!

Legs tomorrow so I went to Sports Authority and got some. They didn't have the elbow brace I'm looking for so I'll go somewhere else for that. Wore them around for about an hour tonight to get used to the feel. Definietly feel the added support.

Delts and traps
Hammies and calves
Back
Chest
Quads and calves
Arms

Abs whenever. Arms I sometimes hit on chest and back days. Six day split

I like how you split legs.. I want to do the same. I may just steal your split I'll drop one of the calf days and replace with abs on quad day. Arm day too.

Take a reading every few hours and get an average over the next.couple of days.

I took several readings today and will definitely continue to do so. Feel better already though

[Hazard]

Legs for me as well tmrw