**Marcus's HIT Dungeon**

[marcus300]

ANOTHER great idea. I'm gonna do these for a bit. I'll have to use a flat bench, so range of motion won't be as good. But, should still be effective.

You need a hyperextension bench and trust me it will build a iron cage aroind your lower back. It's really helped me a lot especially with rowing

[sawyer86]

You need a hyperextension bench and trust me it will build a iron cage aroind your lower back. It's really helped me a lot especially with rowing

I love hyperextensions, personally i think its hits the lower back better than deadlifting.

[sawyer86]

So had my cortisone injection in my shoulder today went ok doesnt feel to bad. Now have to wait two weeks to train. Im sick! Trying to look on the bright side and think of it as a much needed rest. Ben hitting the gym real hard using forced and negative for a while and im a little burnt out.

[marcus300]

So had my cortisone injection in my shoulder today went ok doesnt feel to bad. Now have to wait two weeks to train. Im sick! Trying to look on the bright side and think of it as a much needed rest. Ben hitting the gym real hard using forced and negative for a while and im a little burnt out.

All the best. Time to hit legs twice a week now

[Sgt. Hartman]

Smashed legs today.

1 big drop set squats
3 sets walking dumbbell lunges
RP then drop set prone leg curl
RP then drop set leg extension

I need one of these everywhere I go for the rest of the day.

[kelkel]

Just got done legs. Was talking to the big man earlier saying my knee didn't feel too bad so was hoping for a good squat day (fav thing.)
Anyway, warmed up a lot today with body weight squats and high rep extensions. Got in and started and worked my way up to a set that depending on how my knee feels under the weight could be either a feel set or turn out to be a higher rep working set. I have to make that decision after a few reps. Cranked out 4 and it felt real good.

Added another plate and got under it. First rep is always super slow to find my "form" and positioning under that weight. It went well and I cranked out more reps than normal with a heavy weight. Racked it and was psyched about how my knee felt. I did not do any drops and an RP was out of the question with that weight. Very happy here.

Moved to Verticals and did one feel set. Jumped to what was gonna be my working set. Lifted it off the pins and did a few reps and it was unusually light so it got racked. Added a plate and started my working set with the heaviest weight I usually use on this lift. After a few reps I literally had to look up and see if it was the correct weight as it just felt so light. Something just clicked and the reps just flew out of me on this. Ended up doing far more than I ever had with that weight. Racked it in disbelief and subsequently did a RP set, which felt MUCH heavier. Quads now severely pumped. Finished with Extensions, curls and calves. Took a quad pic but it's the same shiat.

No stiff leg deads today. Kinda sick of them although they're great. Up until a couple years ago and getting the vertical press and ext/curl machine all I did for years for legs was squats and stiff legs cause I had nothing else. So, hence the avoidance. Nice to have the extra equipment these past few years.

Really pumped about today. Taking some nsaid's just in case though!

[kelkel]

Smashed legs today.

1 big drop set squats
3 sets walking dumbbell lunges
RP then drop set prone leg curl
RP then drop set leg extension

I need one of these everywhere I go for the rest of the day.

Ha. Seeing a big ars bodybuilder using a handicap spot would go over real well. Then get one of the little walmart scooters to go from the car to the door!

[sawyer86]

All the best. Time to hit legs twice a week now

Yea, thats the plan!

[sawyer86]

What are nsaids kel? Ive heard you mention them a few times.

[Rusty11]

You need a hyperextension bench and trust me it will build a iron cage aroind your lower back. It's really helped me a lot especially with rowing

Yea. I really need more equipment. Oh well.

Just curious if you guys use straps for DLs. I used them for the first time in ages last week and was shocked how much more weight I could put on the bar. Not using them is building up my forearms. But, maybe I'll just use themm on my working set. Any advice?

[Hazard]

What are nsaids kel? Ive heard you mention them a few times.

NSAID - non steroidal anti-inflammatory drug - Advil/Aleve

[Cuz]

Yea. I really need more equipment. Oh well.

Just curious if you guys use straps for DLs. I used them for the first time in ages last week and was shocked how much more weight I could put on the bar. Not using them is building up my forearms. But, maybe I'll just use themm on my working set. Any advice?

I use straps for every single exercise except legs of course..They are like a part me I cant go anywhere without them. Its just a mental comfort for me that's all. But yes they will help add weight when your grip goes.

[Cuz]

NSAID - non steroidal anti-inflammatory drug - Advil/Aleve

ahhh ibuprofen.....gotta have it lol

[Rusty11]

Thanks Chad. Didn't know if I was a being a pvssy for wanting to use them

[DCI]

Lol must be international leg day this week. I did legs also. Tired from work today so wasn't really into the gym but once I got there I lit a fire under my ass and went for it. I didn't feel like squats so left them out.

I started with leg press.

2 warm up sets and two feeler sets. Then went balls out for my heavy set pushed out 6 hard heavy reps really felt the pain surge through me had dig deep for them. Then I went intona double dro set this was intense really pushed into a new level of pain. Couldn't get off the machineby the time I was finished was a bit light headed.

Then moved onto leg extensions went into the heavy set as I was aarm but legs were fighting me had to dig deep for them but it was really worth it i did a rp set and was done legs were bursting from the pump felt great.

Then I was going to do hamstring curls but the machine was broken so went onto heavy lunges instead 2 heavy sets and I was ginished very short and sweet work out but was very productive.

[Capebuffalo]

Ha. Seeing a big ars bodybuilder using a handicap spot would go over real well. Then get one of the little walmart scooters to go from the car to the door!

TMZ caught Ferrigno coming out of the gym walking to his SUV parked in the handicap space and he said I just walked 100 floors on the stair master.

[Igifuno]

Nice.. Well, he is technically handicapped. Still, shame shame.

[satisfaction1822]

Back tonight. Was fast due to traing partner hurting himself.
6 sets on deads
3 sets on lat pull downs
3 sets on tbar rows. Ss with 1h rows

[Giggle]

Thanks for the more in-depth description of your leg training. It helps me to think about legs tomorrow morning!
Nice job on getting the heavier weights and extra reps. It's so cool when you have those "strong" days.
[QUOTE=kelkel;6744105]Just got done legs. Was talking to the big man earlier saying my knee didn't feel too bad so was hoping for a good squat day (fav thing.)
Anyway, warmed up a lot today with body weight squats and high rep extensions. Got in a started and worked my way up to a set that depending on how my knee feels under the weight could be either a feel set or turn out to be a higher rep working set. I have to make that decision after a few reps. Cranked out 4 and it felt real good.

[almostgone]

A great way to warm up your lower back is simply with a few minutes of abdominal work ahead of time. Guys would be surprised how effective this is.

Lol, I don't know why I've never thought of this. Now that I've read and thought about it, I feel like a beanpod for overlooking the concept.

[Capebuffalo]

Happy Thanksgiving gentlemen.

[Igifuno]

Happy Thanksgiving! Enjoy your friends and loved ones. Lots to be thankful for.

[kelkel]

Happy Thanksgiving gentlemen.

Right back at all you guys and girls.

[Java Man]

Not sure if I should consider this a good day or a bad day.

It's chest day. First exercise decline bench press. Warmup and feeling strong. Decided to go for a personal best. Don't laugh, I've never attempted 315 before. Went for it and got 5. Really happy, for a first attempt.

But that's when it all went downhill. My chest was totally fried after that 1set! My routine was totally disrupted. Flat bench, incline db, machine fly. Everything was sub par. Very frustrated at the end.

Advice?

Do that every time you train chest

[Java Man]

Happy Thanksgiving gentlemen.

Happy Thanksgiving! Enjoy your friends and loved ones. Lots to be thankful for.

Thanks guys. Same to you and everyone else. Cape said "gentlemen" so wasn't talking to me obviously but I'll pretend you were.

IDK about you all but I'm going to need to be carried home tomorrow. I plan to eat A LOT!

[Java Man]

TMZ caught Ferrigno coming out of the gym walking to his SUV parked in the handicap space and he said I just walked 100 floors on the stair master.

Nice.. Well, he is technically handicapped. Still, shame shame.

hahaha. Lou. He's actually not handicapped anymore. he got cochlear implants a few years ago and can hear as well as we can now.

BTW I live on the CA Central Coast. Ferrigno was recently sworn as a Deputy Sheriff for the San Luis Obispo SD so he's in the paper all the time here. He has a house in the same city I live in. Haven't had the pleasure of running into him yet but still hoping. Meeting actually. I wouldn't want to run into him.

[Java Man]

Thanks Chad. Didn't know if I was a being a pvssy for wanting to use them

Not a pvssy Rusty. I use them all the time too. I even train legs with them on my wrists. Some kids have a security blanket, Samson had his hair... I have my straps! If I go to the gym without them I will go home and get them. That might be considered a little weird by some but I don't care!

[RipOwens]

Thanks guys. Same to you and everyone else. Cape said "gentlemen" so wasn't talking to me obviously but I'll pretend you were. IDK about you all but I'm going to need to be carried home tomorrow. I plan to eat A LOT!

Enjoy guys, all the best

[marcus300]

Cant get into the gym till tomorrow, I was even dreaming about working out last night

Since I've been working out even less than I normally do I've started to grow!!! probably the muscle glycogen flowing back in to be honest but little signs are there and my joints and ever ending aches and pains are feeling better even though its getting colder over here.

Going to take my arms to hell tomorrow, I'm preparing the onslaught all today in my head

[Java Man]

I have been training just not posting my workouts. I talk too much anyways. I took those pics tonight but I'm not posting them. I'm still fat. Camera doesn't lie. I look like a powerlifter, not a bodybuilder. Time to lean up. After the holiday I'm going to stop eating like a horse and focus on leaning out instead of pure size. I'm back up to near 230, 228.6 to be exact but I'm afraid that's post cycle fat gain, not muscle. Arms and legs are looking leaner/larger than ever but my torso is fatter than it was a month ago.

On a better note - I hit a new working set max on chest for presses. 325 x 3. the last one was a 3/4 rep though I don't care. I was happy.

Chest / Calves

Hammer Incline
warm up , etc.
2 feelers
3 @ 325, RP, couldn't do another. Dropped instead.
3 @ 275, RP, 1 more, RP, 1 more, RP no more!
3.5 @ 225, RP 2 more
10 @ 185
25 @ 135 the last 5 were very slow going but I made it.
Chest is on fire. Deviating a bit from HIT in that my final 2 "sets" were burn outs which I have been doing for a few weeks on everything. I am sweating so profusely I look like I just got out of the shower. Even my hair is soaked. Nasty. Now that I'm not on tren I have much more endurance and breathing isn't so difficult.
I said "sets" in quotes because this was one giant set. No rest from start to finish except to pull of weight.

Incline DB Flyes
1 feeler, 6 @ 75
4 @ 85
Failed @ 90. This was my working weight last time, but I didn't burn my chest like that with my first exercise last time. not worried about it.
Shaking a lot, no spotter, done here.

Machine Flyes, flat, no angle
No feeler set, just got to it, as this is a just long dropset to completely fatigue the pecs, not a mass builder. Weights not listed don't know what they are. Pin plates.
1 x 10, drop, 1 x (n) to failure, drop, 1 x (n) to failure, repeat until I have only 2 plates pinned and can barely move my arms, dropping the weight and going to failure with it.

Calves
Donkey Calf Raise (I do these on the leg press, using the foot stop as a back plate. I'm not sure if they could truly be identified as donkey raises but IDK what else to call it)
10 @ 10 plates, RP, repeat to failure, no drop, just repeat RP until I can't do one more.

Seated Calf Raises
12 @ 4 plates, RP, repeated until I can't do one more.
Drop to 3 plates
10 @ 3 plates, RP, repeated until I can't do one more.
Drop to 2 plates
25 @ 2, drop to 1 plate, 25 @ 1

Calves are screaming. I think they see mouths on them! and teeth. I can feel their teeth.....

Waddled out to the water fountain and then home to feed.

Since we all have been posting progress lately, here is mine.
In case some of you don't know, I was close to 250lbs and at least 35%bf in Dec. 2012. I am being generous. I was probably close to 40%. I had not been to a gym in close to 10 years. When I stopped going to the gym around '03 I was at around 205lbs and 13-14%bf and had been training for about 12 years. I had ab outlines at that time, enough so that I could see that I am one of those people that has 8 ab sections. but I have never had a washboard. I will by this time next year (goal). The training and diet principles that I have gotten from this thread and others from this forum have gotten me here. I had a lot of old school experience but honestly I had forgotten much of it. It all came back to my mind over the past year. If you don't use it, you lose it. Physically and mentally. Proof!

December 27, 2012
Weight 245 - 250 depending on what hour of the day it was. BF probably 35-40%?
Arms were around 15.5". Legs. . 22.5 or 23" I think. Calves were 15". Chest was 45". Waist was 44". Grotesque lol. Leave it at that
Attachment 146441

Oct .4, 2013
weight was around 220lbs I don't remember exactly. I looked better here than I do now IMO but I was 3 days from my last shot, at the end of a massive cycle. I am not on anything now.
Attachment 146442

Arms have gone from 15.5" to 17.25" when cold. I measured them tonight in the gym while training and they are nearly 18" when pumped and I wasn't working arms directly. That's mostly triceps mass as I have been working them very hard this year. Even before I stopped training in '03, my triceps lacked balance.
Attachment 146445

Tonight, Nov. 27, 2013:
Attachment 146444Attachment 146443

[marcus300]

I have been training just not posting my workouts. I talk too much anyways. I took those pics tonight but I'm not posting them. I'm still fat. Camera doesn't lie. I look like a powerlifter, not a bodybuilder. Time to lean up. After the holiday I'm going to stop eating like a horse and focus on leaning out instead of pure size. I'm back up to near 230, 228.6 to be exact but I'm afraid that's post cycle fat gain, not muscle. Arms and legs are looking leaner/larger than ever but my torso is fatter than it was a month ago.

On a better note - I hit a new working set max on chest for presses. 325 x 3. the last one was a 3/4 rep though I don't care. I was happy.

Chest / Calves

Hammer Incline
warm up , etc.
2 feelers
3 @ 325, RP, couldn't do another. Dropped instead.
3 @ 275, RP, 1 more, RP, 1 more, RP no more!
3.5 @ 225, RP 2 more
10 @ 185
25 @ 135 the last 5 were very slow going but I made it.
Chest is on fire. Deviating a bit from HIT in that my final 2 "sets" were burn outs which I have been doing for a few weeks on everything. I am sweating so profusely I look like I just got out of the shower. Even my hair is soaked. Nasty. Now that I'm not on tren I have much more endurance and breathing isn't so difficult.
I said "sets" in quotes because this was one giant set. No rest from start to finish except to pull of weight.

Incline DB Flyes
1 feeler, 6 @ 75
4 @ 85
Failed @ 90. This was my working weight last time, but I didn't burn my chest like that with my first exercise last time. not worried about it.
Shaking a lot, no spotter, done here.

Machine Flyes, flat, no angle
No feeler set, just got to it, as this is a just long dropset to completely fatigue the pecs, not a mass builder. Weights not listed don't know what they are. Pin plates.
1 x 10, drop, 1 x (n) to failure, drop, 1 x (n) to failure, repeat until I have only 2 plates pinned and can barely move my arms, dropping the weight and going to failure with it.

Calves
Donkey Calf Raise (I do these on the leg press, using the foot stop as a back plate. I'm not sure if they could truly be identified as donkey raises but IDK what else to call it)
10 @ 10 plates, RP, repeat to failure, no drop, just repeat RP until I can't do one more.

Seated Calf Raises
12 @ 4 plates, RP, repeated until I can't do one more.
Drop to 3 plates
10 @ 3 plates, RP, repeated until I can't do one more.
Drop to 2 plates
25 @ 2, drop to 1 plate, 25 @ 1

Calves are screaming. I think they see mouths on them! and teeth. I can feel their teeth.....

Waddled out to the water fountain and then home to feed.

Since we all have been posting progress lately, here is mine.
In case some of you don't know, I was close to 250lbs and at least 35%bf in Dec. 2012. I am being generous. I was probably close to 40%. I had not been to a gym in close to 10 years. When I stopped going to the gym around '03 I was at around 205lbs and 13-14%bf and had been training for about 12 years. I had ab outlines at that time, enough so that I could see that I am one of those people that has 8 ab sections. but I have never had a washboard. I will by this time next year (goal). The training and diet principles that I have gotten from this thread and others from this forum have gotten me here. I had a lot of old school experience but honestly I had forgotten much of it. It all came back to my mind over the past year. If you don't use it, you lose it. Physically and mentally. Proof!

December 27, 2012
Weight 245 - 250 depending on what hour of the day it was. BF probably 35-40%?
Arms were around 15.5". Legs. . 22.5 or 23" I think. Calves were 15". Chest was 45". Waist was 44". Grotesque lol. Leave it at that


Oct .4, 2013
weight was around 220lbs I don't remember exactly. I looked better here than I do now IMO but I was 3 days from my last shot, at the end of a massive cycle. I am not on anything now.


Arms have gone from 15.5" to 17.25" when cold. I measured them tonight in the gym while training and they are nearly 18" when pumped and I wasn't working arms directly. That's mostly tricep mass as I have been working them very hard this year. Even before I stopped training in '03, my triceps lacked balance.


Tonight, Nov. 27, 2013:

Can't really see the pics properly on my phone but if you feel you have put on fat gain your diet is out of balance or your still carrying water due to that heavy cycle you did.

You done extremely well and great to see such motivation . Excellent progress

[Java Man]

Cant get into the gym till tomorrow, I was even dreaming about working out last night

Since I've been working out even less than I normally do I've started to grow!!! probably the muscle glycogen flowing back in to be honest but little signs are there and my joints and ever ending aches and pains are feeling better even though its getting colder over here.

Going to take my arms to hell tomorrow, I'm preparing the onslaught all today in my head

LOL Marcus. Dreaming about working out?
I hear you on the joints thing. My knees, shoulders, and elbows hurt all the time now. Not in a bad way like injury, just old!

[AD]

LOL Marcus. Dreaming about working out?
I hear you on the joints thing. My knees, shoulders, and elbows hurt all the time now. Not in a bad way like injury, just old!

i need to work on my mental strength. that might take me to the next level.

[Java Man]

Can't really see the pics properly on my phone but if you feel you have put on fat gain your diet is out of balance or your still carrying water due to that heavy cycle you did.

You done extremely well and great to see such motivation . Excellent progress

The uploader added a bunch of duplicates as attachments at the end so I had to repair the post They should show as I intended them to show now.

Thanks for the comments. My diet isn't the best as I have been eating as though I am on a bulk still but I am not on a bulk. I'll get it sorted out after Thanksgiving. Tonight is definitely not the time to adjust my diet. I intend to pig out tomorrow and the following day ... leftovers!

I've been focused on not losing the gains through PCT and a little beyond but I feel comfortable making training and diet adjustments at this point. I suppose I may be holding some water still but I'm at 2 months clean now. Do you think I could still be holding water that far out?

[Java Man]

i need to work on my mental strength. that might take me to the next level.

Taking pics every step of the way and comparing them to how I used to look prior to letting myself get fat was really helpful in pissing me off at the gym. You're not disgusting though so not sure how effective that will be for you lol. Seriously though, I think I get close to the zone marcus describes although he still seems to be at a level I haven't hit yet... At that point I don't feel the pain anymore. Ignore everyone else. Think about things that anger you to the point you want to smash that mirror in front of you but channel that anger into your workout instead. Just do reps until you physically can not and the weight stops. There is no spoon!

[AD]

i had a good workout with my legs this wk. started with leg press and then to leg extension. i tried hard to ignore the pain with the extension. kept going with half and quarter reps. then drop and kept going. got to a point where my legs were going into involuntary spasms, shaking and vibrating . i had to stop then, was afraid that my feet would fall off lol. i imagine thats how marcus' vibrating eyeball feels like.

[DCI]

Looking great jm good job man

[Capebuffalo]

I have been training just not posting my workouts. I talk too much anyways. I took those pics tonight but I'm not posting them. I'm still fat. Camera doesn't lie. I look like a powerlifter, not a bodybuilder. Time to lean up. After the holiday I'm going to stop eating like a horse and focus on leaning out instead of pure size. I'm back up to near 230, 228.6 to be exact but I'm afraid that's post cycle fat gain, not muscle. Arms and legs are looking leaner/larger than ever but my torso is fatter than it was a month ago.

On a better note - I hit a new working set max on chest for presses. 325 x 3. the last one was a 3/4 rep though I don't care. I was happy.

Chest / Calves

Hammer Incline
warm up , etc.
2 feelers
3 @ 325, RP, couldn't do another. Dropped instead.
3 @ 275, RP, 1 more, RP, 1 more, RP no more!
3.5 @ 225, RP 2 more
10 @ 185
25 @ 135 the last 5 were very slow going but I made it.
Chest is on fire. Deviating a bit from HIT in that my final 2 "sets" were burn outs which I have been doing for a few weeks on everything. I am sweating so profusely I look like I just got out of the shower. Even my hair is soaked. Nasty. Now that I'm not on tren I have much more endurance and breathing isn't so difficult.
I said "sets" in quotes because this was one giant set. No rest from start to finish except to pull of weight.

Incline DB Flyes
1 feeler, 6 @ 75
4 @ 85
Failed @ 90. This was my working weight last time, but I didn't burn my chest like that with my first exercise last time. not worried about it.
Shaking a lot, no spotter, done here.

Machine Flyes, flat, no angle
No feeler set, just got to it, as this is a just long dropset to completely fatigue the pecs, not a mass builder. Weights not listed don't know what they are. Pin plates.
1 x 10, drop, 1 x (n) to failure, drop, 1 x (n) to failure, repeat until I have only 2 plates pinned and can barely move my arms, dropping the weight and going to failure with it.

Calves
Donkey Calf Raise (I do these on the leg press, using the foot stop as a back plate. I'm not sure if they could truly be identified as donkey raises but IDK what else to call it)
10 @ 10 plates, RP, repeat to failure, no drop, just repeat RP until I can't do one more.

Seated Calf Raises
12 @ 4 plates, RP, repeated until I can't do one more.
Drop to 3 plates
10 @ 3 plates, RP, repeated until I can't do one more.
Drop to 2 plates
25 @ 2, drop to 1 plate, 25 @ 1

Calves are screaming. I think they see mouths on them! and teeth. I can feel their teeth.....

Waddled out to the water fountain and then home to feed.

Since we all have been posting progress lately, here is mine.
In case some of you don't know, I was close to 250lbs and at least 35%bf in Dec. 2012. I am being generous. I was probably close to 40%. I had not been to a gym in close to 10 years. When I stopped going to the gym around '03 I was at around 205lbs and 13-14%bf and had been training for about 12 years. I had ab outlines at that time, enough so that I could see that I am one of those people that has 8 ab sections. but I have never had a washboard. I will by this time next year (goal). The training and diet principles that I have gotten from this thread and others from this forum have gotten me here. I had a lot of old school experience but honestly I had forgotten much of it. It all came back to my mind over the past year. If you don't use it, you lose it. Physically and mentally. Proof!

December 27, 2012
Weight 245 - 250 depending on what hour of the day it was. BF probably 35-40%?
Arms were around 15.5". Legs. . 22.5 or 23" I think. Calves were 15". Chest was 45". Waist was 44". Grotesque lol. Leave it at that
Attachment 146441

Oct .4, 2013
weight was around 220lbs I don't remember exactly. I looked better here than I do now IMO but I was 3 days from my last shot, at the end of a massive cycle. I am not on anything now.
Attachment 146442

Arms have gone from 15.5" to 17.25" when cold. I measured them tonight in the gym while training and they are nearly 18" when pumped and I wasn't working arms directly. That's mostly triceps mass as I have been working them very hard this year. Even before I stopped training in '03, my triceps lacked balance.
Attachment 146445

Tonight, Nov. 27, 2013:
Attachment 146444Attachment 146443

Man you've come a long way in a year. Great work.

Ps. If you see Lou have $75 on you. That's what he charges for a signed picture.

[Java Man]

i had a good workout with my legs this wk. started with leg press and then to leg extension. i tried hard to ignore the pain with the extension. kept going with half and quarter reps. then drop and kept going. got to a point where my legs were going into involuntary spasms, shaking and vibrating . i had to stop then, was afraid that my feet would fall off lol. i imagine thats how marcus' vibrating eyeball feels like.

That's what I aim for every time I train a muscle. Utter failure of motor control. IDK what the shaking eyeball might feel like but I'd like to find out. Maybe that's what happens when you somehow find a way to force more work out of a spasming, shaking muscle that wants to fail but the brain controlling it denies that luxury?

[Java Man]

Man you've come a long way in a year. Great work.

Thank you. Long way to go still but that's what makes this fun!.

Ps. If you see Lou have $75 on you. That's what he charges for a signed picture.

No shit? Charges for it? Not sure how I feel about that. if I was a celebrity my view might be different but that just seems wrong. Without fans one cannot be a celebrity.