**Marcus's HIT Dungeon**

[Java Man]

Thanks Java! Everyone here have made me feel welcome! It is definately a team effort! She trains with me and before her last show i designed her diet, taned her and was her back stage coach! She has inpired me in so many ways and has re-ignited my pasion for this hobby! She is also had non hodgkins lymphoma and survived aand beat that in 2009! I also had bladder cancer in 2011 and caught it early enough to have had no complications since! We feel very lucky to say the least!

wow. Just wow. That's incredible. I've read stories that bodybuilding has helped many people beat cancer. I've never actually interacted with one of them. Truly amazing man. Good for you bud! Keep it up.

[thunderthor70]

43 is correct. 2 low dose test only cycles in my mid twenties then trained hard naturally until around 32. Then had sperts of 3- 4 months of training each year untill last year when i got consistent again with the help of my wife. Did 2 cycles after my divorce in 2009 until 2011 with no consistency in training.Then in 2012 I educated myself on this site and have had around 5 cycles. The highest i've gone on test is 750mg and have used Eq. (never again) tren ace at a little over 400 mgs last run with the 750 test. Probably won't do tren again, not night sweats but lack of sleep killed me. It also killed my appetite around week 4 and started getting bad hearburn around week 5. Great results though. From now on probably some d bol deca around 500mgs and test no higher than750.

[bikeral]

nice biker.. question on the bold areas. How many reps is that in total including your drop sets? You'll want to stay within 12 reps total, and if you're exceeding that rep range, you may want to drop less weight..

Honestly I can't say for sure cause I was so focused on getting it done. But best guess would be 5-6, then 2-3, 2-3, 2-3 Total 11-15 Reps. I was trying to just change plates fast and keep going. Figure once I do this a few times I can dial in the drop down weights better. Looks like its time to bring the notepad back into the gym.

[Igifuno]

Thanks Java! Everyone here have made me feel welcome! It is definately a team effort! She trains with me and before her last show i designed her diet, taned her and was her back stage coach! She has inpired me in so many ways and has re-ignited my pasion for this hobby! She is also had non hodgkins lymphoma and survived aand beat that in 2009! I also had bladder cancer in 2011 and caught it early enough to have had no complications since! We feel very lucky to say the least!

Inspirational. My brother had Hodgkins Lymphoma and I know he went through hell, but beat it too.

[bikeral]

Cool isn't it? Looks right to me. Balls out, total failure and beyond in one set. That's the goal in a nutshell.

Thanks Java. Yea this is the shit. Both days I was much more sore than my usual 12-16 sets per major body part.

[Igifuno]

Honestly I can't say for sure cause I was so focused on getting it done. But best guess would be 5-6, then 2-3, 2-3, 2-3 Total 11-15 Reps. I was trying to just change plates fast and keep going. Figure once I do this a few times I can dial in the drop down weights better. Looks like its time to bring the notepad back into the gym.

Exactly what I started doing again this week

[thunderthor70]

Thanks everyone! Sorry for being so long winded but I feel like i kind of know every one here from lurking around so long and want to give a little insight into who I am. By the way my grammar and spelling suck!

[Capebuffalo]

43 is correct. 2 low dose test only cycles in my mid twenties then trained hard naturally until around 32. Then had sperts of 3- 4 months of training each year untill last year when i got consistent again with the help of my wife. Did 2 cycles after my divorce in 2009 until 2011 with no consistency in training.Then in 2012 I educated myself on this site and have had around 5 cycles. The highest i've gone on test is 750mg and have used Eq. (never again) tren ace at a little over 400 mgs last run with the 750 test. Probably won't do tren again, not night sweats but lack of sleep killed me. It also killed my appetite around week 4 and started getting bad hearburn around week 5. Great results though. From now on probably some d bol deca around 500mgs and test no higher than750.

Glad you came along. Young guys here are growing on me. They have a ways to go to catch you. Nice. Here's to being over 40. Lol

[thunderthor70]

I wish I had this knowledge when I was younger Cape! Allways read about Dorians style of trainig but never REALLY got it! Oh well, I get it now!

[Igifuno]

36 here.. Im closing in on you!

[Hazard]

30 in may :-(

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[Hazard]

18

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1841? Ur birth year? Bahaha

[Java Man]

Lol. Here's me:

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[AD]

1841? Ur birth year? Bahaha

hey kid, stop making fun of your seniors lol

[Java Man]

Traps and hams.

Deadlift
Warm up, 2 sts, light, stretched, squeezed the cheeks at the top. Slow. Looking to really feel the hams and glutes getting what they deserve.
1 working, not very heavy. lower back is giving me hell this week :/

Cybex standing 1 leg curls
Went really heavy with these. No warm up.
2 feel sets, progressively heavier
2 working sets, 4 plates.
1x5, rp +1
1x4 rp +1, drop 1 plate +3, cheated 4 more by spotting myself but strict form.
Failure. Almost fell to my knees when I backed away. nice.

Burned out each side with 2 plates. Done. This all took 12 minutes but I'm sweating like and feel like I've been here for 45 min.

Barbell shrugs
light warm up set of these and a set of close grip upright rows to my chinny chin chin.
1 feeler @ 225
2 working @ 315 x8, x6 slow and deliberate, rolled from front to rear
Dropped to 225 and burned em to failure.

Close grip upright row
Warm up, bar only. I want to become more acquainted with the muscle tie ins affected by these. I've always liked upright rows. I think they hit the entire upper girdle just around the neck really well especially when I roll the shoulders back at the top, then roll it fwd again before easing it back down.

2 x 10 @ 135, dropped to 95 +8, bar only to failure.

Did some shrugs on the standing calf machine before leaving. 2 x 10. I use the 100lb plates on this thing. It's the only piece of equipment that has low enough pegs that I can lift them onto it lol. Someone else left a pair of 35's on it so I added a 100 to each side. Was heavy but I want triangle traps. Got to treat them like any other muscle group. Show no mercy.

About 30 mins total.

[AD]

shoulders

db lat raise. 2 warmup, 2 worksets with double drops

db upright row, 2 workset with single drop.

db front raise 2 worksets with rp

machine shoulder press, 2 straight sets.

didn't feel like i got every single delt fiber yet. went back and did 2 more sets of upright rows.

1hr

+40 mins of post w/o cardio! i'm going to look ripped like Kel in no time

[Java Man]

Thanks Java. Yea this is the shit. Both days I was much more sore than my usual 12-16 sets per major body part.

Ahhh glad you said that. I was thinking earlier to ask you if you were sore. Is this the first time you've applied this style? I love it. I'm impatient so if I can do something in half the time and move on, I'm all over it.

[Java Man]

shoulders

db lat raise. 2 warmup, 2 worksets with double drops

db upright row, 2 workset with single drop.

db front raise 2 worksets with rp

machine shoulder press, 2 straight sets.

didn't feel like i got every single delt fiber yet. went back and did 2 more sets of upright rows.

1hr

+40 mins of post w/o cardio! i'm going to look ripped like Kel in no time

Lmao. I hate that! Leftover fibers.

[Capebuffalo]

Lol. Here's me:

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Had an identity crisis at 20? Glad you figured that out. Lol

[marcus300]

Attachment 146170 I think it worked this time

Great achievement turning pro and she looks great, tell her well done

[Igifuno]

Mornin all. Headed to the airport for some travel. Taking today off but brought neoprene and gloves for chest/bis tomorrow.

Going to be challenging to eat well today. Started the day off with a banana, oats and protein shake, as well as 8 eggs and a quarter cup of rice right before I left.

Everyone have a great day and hit it hard!

[marcus300]

I will.We got maried in 2010 and she hired a trainer to get in shape. He taught her alot about nutrition wich helped her tremendously then she started lifting with Me and has skyrocketed! Lifting together is our passion now!

Sounds like you tow are in a good place and are experiencing great gains together, well done

legs tonight. feel free to critisize!

leg ext: 2 feel sets
1 working set- 250 (stack) 5 reps + 2 forced
drop 240 1 rep + 1 forced
drop 230 1 forced
hack squat: 2 feel sets
1 working set- 360 9 reps + 2 forced

leg press: 1 feel set
1 working set- 765 9 reps + 2 forced

leg curl: 1 feel set
1 working set 120 7 reps +1 forced
drop- 110 2reps + 1 forced
drop 100 1 forced

50 minutes in the door, stretched, lifted and out the door. Some guys had longer conversations!

Looks solid, your at the top end of the rep range so you could start thinking about increasing the weigh on the working set and bring the totoal rep range down to around 8 reps this will create further overload on your system and your body will respond in growing bigger, once you start getting to the top end of the total rep range increase the weight and drop the total RR down...

Attachment 146172
These are some recent pics. I've never trained my legs with the consistency or aggresion I needed to until about 9 months ago when I started reading this thread. I allways used my height as an excuse to be content with less than stellar leg development. Not any more! thanks to Markus, Kell and every one else here I am finally seeing progress with my legs and actually look forward to killing them!

Looking big, thick and great size. Well done

OK first question...
Just to be sure I'm getting this right.

Last night did Delts
Hammer shoulder press
Couple warmups sets 90lbs then 180lbs and streching
Then a "feeler" set at 270lbs (a weight I can do 10-12 reps) I only did 6 reps of feeler
Working set 340lbs to failure then drop to 270/failure 230/fail 180/fail

It felt great and I was through my workout faster than usual since I was not doing typical 3-4 working sets

Tonight did similar on back
Hammer plate loaded row
270lbs warmup strech
360 feeler set 5-6 reps
450 working set drop 360/fail 270/fail

Looks sweet

hey, everyone.
instead of Marcus' Diary, who thinks we should change the title to Marcus' Dungeon? lol

We can if you like

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We can if you like

Considering the hell that we are all willingly putting ourselves through in the gym, I thought it may be appropriate. But you're the boss, it's your thread

[Capebuffalo]

Considering the hell that we are all willingly putting ourselves through in the gym, I thought it may be appropriate. But you're the boss, it's your thread

Marcus's Rack or Iron Madien?

[Igifuno]

Marcus's House of Pain

Marcus's Sanctuary

[marcus300]

Marcus's gimps


LMFAO

[Igifuno]

Marcus's Projects

The Days of Marcus

[marcus300]

Shoulders today

Pre exhausted

seated db side lateral raises
3 warm up sets - wanted yet again to really warm my delts up and make sure they were ready for what I was about to do to them
1 working set - went to failure at around rep 7 then I did halves and quarters till it felt like my shoulder were actually set on fire

Cable side laterals - reason for doing another side delt movement was I wanted to hit it at a different angel and really pre exhaust, the seated sides were done very strict without any body movement and the cables will be brought from the back of my body.
1 set - to failure plus halfs and quarters - yet again delts felt like they were on fire, very painful and got a bit of a eye ball shake which is good for me.

db bent over's laterals for the rears
2 feel sets
1 working set to failure and right down to halves and quarters

smith machine shoulder press - been on this for a bit now and not used db's due to the static groove the bar goes through which does help my cuff
2 feel sets - went heavy and felt good
1 working set - to failure which was at 6 reps then went into forced reps for another 3 reps

BB shrugs
2 feel sets
1 working set to failure to halves and quarters then to some hanging and my traps were done,

[kelkel]

Glad you came along. Young guys here are growing on me. They have a ways to go to catch you. Nice. Here's to being over 40. Lol

Old farts......

[Igifuno]

reason for doing another side delt movement was I wanted to hit it at a different angel and really pre exhaust, the seated sides were done very strict without any body movement

Understood. Thx for explaining that. The pre exhaust seems to work well or you. Nice assault on the shoulders. I am hoping working cuff excersises into leg day will ultimately help the pain in my cuffs as well.

[kelkel]

Understood. Thx for explaining that. The pre exhaust seems to work well or you. Nice assault on the shoulders. I am hoping working cuff excersises into leg day will ultimately help the pain in my cuffs as well.

Try shoulders after back. Far less shoulder problems for me this way.

[marcus300]

Try shoulders after back. Far less shoulder problems for me this way.

I personally would find that very hard to do, infact it would be impossible for me to inflict the same amount of intensity and weight what I could normally do doing shoulder on a separate day. My energy levels are totally zapped after back, I do know a few guys who work two major muscle groups in each workout but for me it just doesn't work well for me.

Do you do this often Kel?

[Igifuno]

I'm willing to try almost anything, but I feel like that would be difficult for me as well. Like I may be cutting myself short on shoulders due to energy spent on the back assault.

[Igifuno]

Waiting for the plane to take off.. My head is not focused on work lately. But instead on training and maximizing myself physically.

I am conscious of my responsibilities and I continue to do well at work, but I'm more troubled that I have to travel today and won't be able to cook my own meals, than I am about what lies ahead in business today.

I am also conscious of my responsibilities as a husband and a father, and although I may be sidetracked with training, eating and researching, I have not neglected these duties and am grateful how close my family is.

I wish I felt more balanced, but then again.... That would take energy away from training.

[kelkel]

I personally would find that very hard to do, infact it would be impossible for me to inflict the same amount of intensity and weight what I could normally do doing shoulder on a separate day. My energy levels are totally zapped after back, I do know a few guys who work two major muscle groups in each workout but for me it just doesn't work well for me.

Do you do this often Kel?

All the time. It's saved my shoulders imho. Used to get frequent injuries / impingement's and it really slowed them down by doing it this way.

I'm willing to try almost anything, but I feel like that would be difficult for me as well. Like I may be cutting myself short on shoulders due to energy spent on the back assault.

Didn't you speak of adding them in with legs or did I misread something?

[bikeral]

"Marcus House of the Prodigious"

[marcus300]

All the time. It's saved my shoulders imho. Used to get frequent injuries / impingement's and it really slowed them down by doing it this way.

With the battering ive put my body through over the years it does take its toll on your joints and body but if injuries do carry on which I am sure they are going to I may well look at changes things up but its so hard because when I use to do two major muscle groups my body didn't respond well to them but saying that if your getting injuries all the time its time to adjust things up. I think I will stick with pre exhausted for the time being and give it a good solid 3-6 months and see what happens, it seen's to be doing me really well and I'm just not built for doing two majors at this time....

[kelkel]

Stick to what works for you! My routine is tailored over the years to fit me and my lifestyle. Specifically for me it's to take care of my son, which I pretty much do by myself.

[Igifuno]

Didn't you speak of adding them in with legs or did I misread something?

I spoke about switching up my split, and am considering some options, including splitting legs into two separate workouts and doing quads with shoulders. Also mentioned that I will now be incorporating rotator cuff excersises into every leg day.