**Marcus's HIT Dungeon**

[Rusty11]

Thanksgiving Training

Warm up - Pumpkin Apple Bread, Nuts

Feel set - Beef stew/Chicken stew, Summer rolls, fruit

Working set - Ravioli/Lasagne/stuffed shells/meatballs, RP + 2nd helping

Heavy set - turkey/ham/duck/corn bread stuffing/regular stuffing/mashed potatos/greenbean casserole/rolls/corn bread

Drop set - (small slice) apple pie/nuts

Cool down set - 1 small glass XO Hennessy..

Happy Thanksgiving everyone..

Nice. You must look 9 months pregnant

[Igifuno]

Nice. You must look 9 months pregnant

I feel like it Rusty.. just threw down my last one of the day as well. No mas.

[Rusty11]

You had a great workout today. Take tomorrow off

[Java Man]

Thanksgiving Training

Warm up - Pumpkin Apple Bread, Nuts

Feel set - Beef stew/Chicken stew, Summer rolls, fruit

Working set - Ravioli/Lasagne/stuffed shells/meatballs, RP + 2nd helping

Heavy set - turkey/ham/duck/corn bread stuffing/regular stuffing/mashed potatos/greenbean casserole/rolls/corn bread

Drop set - (small slice) apple pie/nuts

Cool down set - 1 small glass XO Hennessy..

Happy Thanksgiving everyone..

Lmao. Awesome post. Looks remarkably similar to my workout today!

[Java Man]

Good luck in reaching you're goal Java! Remember to set smaller goals and achieve those one by one and before you know it you will have met your final goal! Enjoy the process . It sucks loosing the body you once had. I honestly thought I'd never be in shape again at this age. It was more of a mentality problem for me. You've got you're head in the right place now and with the knowledge you have gained your body will follow.

Looking good Java.

Java...looking great!

Great progress java! Keep killing it.

Thanks for the support guys. Ever forward.

I wish i could! Im still priming and on low carb day.

You have my sympathy! And my respect. That's serious dedication. I wouldn't miss a thanksgiving feast even for death itself. I'd tell the Grim Reaper to sit his a$$ down, grab a plate, and we will go after we eat.

[Java Man]

Thanksgiving Squats...
It was a great morning doing legs before the feast.
Got up early, and did squats with more volume and less weight...
I got 2 sets of 10 with 185#!!
Plus leg press, stiffs, and extensions.
Attachment 146456

blasphemer! J/k
Nice work giggle.

[marcus300]

correct, I should have clarified that.

Starting a cycle with only 6 weeks off will have a negative effect on your recovery, because your cycling so close you will have to push the boundaries of your previous cycles to get the benefit and this will also have a negative effect on your recover. Going on cycle to soon also is a major problem don't get me wrong I fully understand the mental pressure believe me some of the stuff I did was stupid but normally doing things stupid with hormones normally always results in trt sooner that you should be in life so remember that.

I would rather see you maintain your gains through hard training and excellent diet and have adequate time off then spring board into the new cycle, time off could be used for pre cycle priming but many just are so obsessed with ive got to get back on gear approach when its not needed. Sides will rise gains will slow and the mental battle just gets out of control, be careful and understand the risks involved.

[marcus300]

Thanksgiving Squats...
It was a great morning doing legs before the feast.
Got up early, and did squats with more volume and less weight...
I got 2 sets of 10 with 185#!!
Plus leg press, stiffs, and extensions.
Attachment 146456

lol love it, yes come on....I'm getting ready for my first workout in days ergggggggggggggggggggggggggggggggg

[marcus300]

Everyone do legs on Friday's ? seems to be the trend around here...

Squats
3 warm up sets, 1 working
308x2 264x3 220x3 220x2

hammer strength hack squats
1 working
110x5 110x3 110x2

leg extensions
1 working
150x6 150x3 150x2

glute ham raise cable machine
1 feel, 1 working
170x6 170x3 170x2

calf raises
1 working
300x5 300x3 300x2

total gym time 30-35 mins

hungry, gonna have a steak, 2 eggs, 2x wholemeal bread, cheese, banana split

sounds very productive

[kronik420]

sounds very productive

It is. By the time I walk out both my towel and singlet are drenched in sweat lol.. and the same guys that were doing bicep curls when I walked in there, were still doing bicep curls when I left, without breaking a sweat lol..

Can't wait for Monday, itching for the next assault

[AD]

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

I've had a couple of pms regarding the same thing. I'll write something up see if it can help som members

Looking forward to it

[marcus300]

Biceps and triceps and a little forearms


Seated DB curls
3 warm up sets - I was very cold and wanted my elbows to warm up well
1 working which incorporated 3 drop sets - each was taken to failure and on my last set went down to halves


Incline DB curls
1 feel set - only went with one because I knew exactly what I was going to do and I felt good, the pump was flowing
1 working set - done very slow concentrating on the negative, also did 2 drop sets all done to failure with halves at the end


By this stage my arms are on fire and can hardly move them, felt good and very strong.


Standing bent over concentration curls
2 sets to failure -no drops but done very strict and controlled with the main focus on the negative


Biceps were done, couldn't touch the back of my head and struggling even with bring the water bottle to my mouth my arms were that full. I really wanted to tape the fukers but carried on.


Hammer curls
1 feel set
1 working set which included 3 drops and last drop went down to halves, my brachioradialis was on fire and bulging

BB wrist curls
2 working sets - high reps to failure


Tricep

Lying db extension
2 feel sets
1 working set with 2 RP -all done to failure


straight ar push downs
2 feel sets
1 working set with 3 drops all done to failure


Dips
2 working sets- rep to failure on each


Arms felt massive and push some serious weight in a controlled manner, could see my bicep split form the top which was nice....

[Igifuno]

Sounds like a fantastic session and looks like you're very much back in the swing now.

I bounced back to my heaviest weight of 208lbs again yesterday which I was excited to see. I want crack 210 which I've never done before. Almost there.

[BG]

starting a cycle with only 6 weeks off will have a negative effect on your recovery, because your cycling so close you will have to push the boundaries of your previous cycles to get the benefit and this will also have a negative effect on your recover. Going on cycle to soon also is a major problem don't get me wrong i fully understand the mental pressure believe me some of the stuff i did was stupid but normally doing things stupid with hormones normally always results in trt sooner that you should be in life so remember that.

I would rather see you maintain your gains through hard training and excellent diet and have adequate time off then spring board into the new cycle, time off could be used for pre cycle priming but many just are so obsessed with ive got to get back on gear approach when its not needed. Sides will rise gains will slow and the mental battle just gets out of control, be careful and understand the risks involved.

well said !!!!!!!!!!!

[marcus300]

Looking forward to it

The mental training zone

Getting into the training zone mentally is hard work, I've been approached many times via pm on this subject and ive talked a lot about it within this thread but it is hard and probably has hard to learn as learning how to train how I've described throughout this thread. So lets talk about and see your thoughts and feeling on the subject but first let me try and get this across about the mental side of training. When you see Dorian speak or train you can see he is mentally as well as physically strong. Many of the top Pro's seem to have this ability to have this mental focus to train to the level what is required to stimulate those fibers what seem to grow the biggest. I really do think its something what can be learnt and by perseverance we can get this mental focus and use it to its fullest. I've always had the motivation to train and get big and nothing in my life would stop me but I did have to learn how to release those feelings to train to a level were i wanted to get to. Over time I got the mental edge to train to true positive failure I don't know why but its something over the years what came naturally to me and I've mentioned many times within this thread how I try and get into this zone. For me we all have our little things we do to prepare ourselves before one of those working sets what is going to test us mentally as well as physically, I feel this is an individual thing what you have to find what works for you.



For me I think about certain things what have happened to me in my past what ignites my adrenalin and releases an inner aggression what I can only state as unstoppable. I talk to my inner self and take away everything around me, I am alone and only can hear my inner voice speaking and I drift to a time and relive an event in my mind like I am there again, the feelings what I felt at the time I feel again, the atmosphere I feel around me exactly like it was, I relive the exact circumstances at that moment and how I felt after and this completely isolates me from the outside world and I am stuck in the past reliving an event. At a moments notice I can come straight out into this rage and channel these emotions into the working set with the adrenalin flowing and my inner voice shouting at me. I also use another method which works for me also, I can also concentrate and watch myself doing the working and yet again take myself out of the situation I am in and go through in my head what is about to happen and I can trigger the inner aggression. I know I want it so much, I know I have to take myself to places were my body has not been before, I know its going to hurt but I kind of like that knowing I am about to inflict pain onto myself, this again ignites all these feelings inside of me that make me feel unstoppable and no one could out lift or train with the same intensity as me. That's what I feel when I am in this zone I know no one can come close I truly believe this and with that positive thinking I can take myself to failure and beyond. That's the two ways what do it for me.



I know guys who listen to music and crank it up and get into the zone, I know guys who walk up and down thinking about the set and getting into the zone, I know guys who want to be slapped which I've done in the past which instantly releases the fighting instinct which allows you to lift more than you would if you weren't in the zone. The problem is with some guys is learning how to get into this zone, its all about mind control and taking yourself away from where you are and talking to your inner self and produce these feelings. Some people can't do this and it needs to be learnt over weeks/months just like training to true positive failure like we do with HIT. Ever watch Branch pre working set how he gets himself into the zone, you can actually see his eyes change and his whole demeanour into this animal what looks unstoppable, same with Dorian and many others they all have the ability to get into this zone and recruit those tough fibers what only get activated when your at failure and beyond.



I do watch Youtube videos many times before I go training because this for me motivates myself and helps me prepare for what I am about to do in the gym. I know some of you feed of this thread before working out because I can tell with what you say before and after you train, its all about motivation, dedication and having the mental focus to keep positive and have that inner drive. We all have been under a BB with some serious weight on thinking to yourself I am going to fail this, you even say to your partner watch me I think I am going to struggle with this one and guess what happens???? you struggle and the set is a waste of time. We all have been there and ive been there many times in the past thinking this way trying to break into new areas without having the positive mind set or approach what it takes do accomplish this.


Learn how to train your mind and you will develop further not only mentally but physically aswell. I've read a lot of mind control, self help books and I am trained in areas to help direct and open peoples minds. I really enjoy NLP which helped me when I was going through times of trouble in my mind and I couldn't focus on anything. You have to learn this behaviour if it doesn't come naturally, but simple steps and trying what works for you will point you in the right direction were you to can get into the zone what will help you develop further in your training.

[kelkel]

Well said Marcus ^^^!

Getting in the zone is easy for me. I'm just angry all the time anyway so it's a real short leap....

[AD]

Thanks Marcus. I really must try this. I usually go to the gym with a calm and almost resigned mentality. I know it's going to be painful and I am thinking of how to accept the pain. Must try the aggressive method and see if I can push more weight with this.

[Igifuno]

Beautiful, thank you

[BG]

Well said Marcus ^^^!

Getting in the zone is easy for me. I'm just angry all the time anyway so it's a real short leap....

I can pull up that adrenaline real fast too.............

[marcus300]

Come on guys lets discuss how you try and open up the zone,

What do you do and does it come easy for you?

[marcus300]

Well said Marcus ^^^!

Getting in the zone is easy for me. I'm just angry all the time anyway so it's a real short leap....

Is this true? your angry all the time?

Thanks Marcus. I really must try this. I usually go to the gym with a calm and almost resigned mentality. I know it's going to be painful and I am thinking of how to accept the pain. Must try the aggressive method and see if I can push more weight with this.

Try different things see what helps you release the inner aggression. I really like inner self talk it works for me but there are many ways

[Hazard]

Ill admit..... I can't tap that adrenalin on command. I have to build it with breathing and getting myself into a mood.

I know that feeling..... I've been in fights before..... It's a powerful feeling. I have a short fuse and when you cross that line with me..... A switch flips and I lose it.

I can't get that level of aggression in the gym. Its still something I'm working on. I can focus..... When I'm in the gym it's all about my workout..... But I'd really love to be more aggressive

[DCI]

Come on guys lets discuss how you try and open up the zone,

What do you do and does it come easy for you?

My motivation is mostly from my job its a stressful envoirment all the time with tight deadlines and nothing is ever good enough from customers and bosses alike so I use events from the day or the past week to get me fired up. I visualise the weight being the incident or person pushing against me and I am not going to let them win and just build the explosion of power from there through my muscles to lift the weight and push into the pain zone even more and more

[Giggle]

I think I get angry at the weights themselves. On a top set get so angry I want to scream (in my mind only) "You f'ing piece of iron - you're not going to win this one! I'm the boss here and you're going to know it when we're done!"
Stuff like that...

[kelkel]

Is this true? your angry all the time?

Pretty much. I don't let it show here and I just try to internalize it. Very short temper anymore which scares me really. Need to make some life changes. Hopefully the beginning of the year.....

[sawyer86]

Pretty much. I don't let it show here and I just try to internalize it. Very short temper anymore which scares me really. Need to make some life changes. Hopefully the beginning of the year.....

Same!

[marcus300]

Ill admit..... I can't tap that adrenalin on command. I have to build it with breathing and getting myself into a mood.

I know that feeling..... I've been in fights before..... It's a powerful feeling. I have a short fuse and when you cross that line with me..... A switch flips and I lose it.

I can't get that level of aggression in the gym. Its still something I'm working on. I can focus..... When I'm in the gym it's all about my workout..... But I'd really love to be more aggressive

You a angry person Haz in general?

My motivation is mostly from my job its a stressful envoirment all the time with tight deadlines and nothing is ever good enough from customers and bosses alike so I use events from the day or the past week to get me fired up. I visualise the weight being the incident or person pushing against me and I am not going to let them win and just build the explosion of power from there through my muscles to lift the weight and push into the pain zone even more and more

Sounds good

I think I get angry at the weights themselves. On a top set get so angry I want to scream (in my mind only) "You f'ing piece of iron - you're not going to win this one! I'm the boss here and you're going to know it when we're done!"
Stuff like that...

I like a lot,

Pretty much. I don't let it show here and I just try to internalize it. Very short temper anymore which scares me really. Need to make some life changes. Hopefully the beginning of the year.....

That's interesting because I wouldn't of said you were. I use to be but I am totally in control these days and a very calm person until my button is pressed but it takes a lot of press.

[kelkel]

That's interesting because I wouldn't of said you were. I use to be but I am totally in control these days and a very calm person until my button is pressed but it takes a lot of press.

I don't put myself in positions where I'd lose control and I hope no one else does. I'm normally a calm, relatively introspective guy but I've got no button left to push Marcus. I need to lose about 130 lbs of excess baggage and all my stress will be gone.

[bikeral]

Come on guys lets discuss how you try and open up the zone,

What do you do and does it come easy for you?

I usually crank up heavy metal and start giving myself a pep talk either saying things (hopefully not out load) like come on you fvcking pvssy this is easy or you are a bad ass mother fvcker and you are going to do this right the fvck now, take some deep breaths, grunt, and get to it. Probably look like a psycho but it works.

[Igifuno]

The mental state with me depends on what is going on in that point in time. For example, I often go train in the middle of a work day, which can lead to distractions.

I try not to let calls/emails get in the way of my hour in there, but in my line of work emergencies can and do happen so I always need to check.

These days are a bit more challenging for me to get in the mental zone needed to maximize results, however, when I'm in, I'm in. Today for example.. I'm now sitting at a sushi restaurant, finished three sushi rolls, thinking about training and not work and am going to train immediately afterward and I know I will be mentally dominant. I feel it.

[Hazard]

You a angry person Haz in general?

Not really.....

I don't hate the world..... But I have a short temper. I'm very passive off the bat..... Ill let a snide remark or two go because I'd rather wake up in my own bed than in jail.... But that only lasts so long and once you cross the line there's no talking. I'm not a "tough guy" - I've got nothing to prove..... But I snap and when I do it's bad.

So overall.... I'd say I'm laid back. My gf thought I was relaxed and even a bit of a pushover when we first met. She thought I was a big teddy bear. She just thought I'd walk away from a fight..... But I know what happens and that's why I try to stay away. She's since seen me snap and her whole perspective has changed. She now pulls me away from potential confrontation lol - I'd rather have it that way.

I'd just love to be able to tap into that guy that snaps and loses it. The guy that doesn't know when a fight is over..... The adrenalin and the rush would only benefit when trying to go balls heavy

[clarky.]

I think I get angry at the weights themselves. On a top set get so angry I want to scream (in my mind only) "You f'ing piece of iron - you're not going to win this one! I'm the boss here and you're going to know it when we're done!"
Stuff like that...

I'm with you on this 1 g thats what gets me angry when i can't move the increased weight makes me fvcking mad

[DCI]

Pretty much. I don't let it show here and I just try to internalize it. Very short temper anymore which scares me really. Need to make some life changes. Hopefully the beginning of the year.....

I'm normally very calm and can talk my way outta arguments but there is certain events or words or actions can set me off like a switch. We got ripped off in america by a taxi driver that was clearly ripping us off he filled up with petrol while on the fair basically it cost us 11 dollars to go across the rd friends in the car could see I was bout to loose it but wad talked down when they noticed the claw hamner in the door pocket.

I hate being taken advantage of that baltantly if I was at home he woyld have been informed of his error. I have used that situation to my advantage in the gym

[marcus300]

I don't put myself in positions where I'd lose control and I hope no one else does. I'm normally a calm, relatively introspective guy but I've got no button left to push Marcus. I need to lose about 130 lbs of excess baggage and all my stress will be gone.

Ahhh I see what you mean, its the situation your in what is causing lack of button. Ive been there a few times on that one and your self control is always being pushed

[marcus300]

I usually crank up heavy metal and start giving myself a pep talk either saying things (hopefully not out load) like come on you fvcking pvssy this is easy or you are a bad ass mother fvcker and you are going to do this right the fvck now, take some deep breaths, grunt, and get to it. Probably look like a psycho but it works.

That's good, many use this method. Ive never used music but may give it a try one day

[marcus300]

The mental state with me depends on what is going on in that point in time. For example, I often go train in the middle of a work day, which can lead to distractions.

I try not to let calls/emails get in the way of my hour in there, but in my line of work emergencies can and do happen so I always need to check.

These days are a bit more challenging for me to get in the mental zone needed to maximize results, however, when I'm in, I'm in. Today for example.. I'm now sitting at a sushi restaurant, finished three sushi rolls, thinking about training and not work and am going to train immediately afterward and I know I will be mentally dominant. I feel it.

Do you work a lot?

[marcus300]

Not really.....

I don't hate the world..... But I have a short temper. I'm very passive off the bat..... Ill let a snide remark or two go because I'd rather wake up in my own bed than in jail.... But that only lasts so long and once you cross the line there's no talking. I'm not a "tough guy" - I've got nothing to prove..... But I snap and when I do it's bad.

So overall.... I'd say I'm laid back. My gf thought I was relaxed and even a bit of a pushover when we first met. She thought I was a big teddy bear. She just thought I'd walk away from a fight..... But I know what happens and that's why I try to stay away. She's since seen me snap and her whole perspective has changed. She now pulls me away from potential confrontation lol - I'd rather have it that way.

I'd just love to be able to tap into that guy that snaps and loses it. The guy that doesn't know when a fight is over..... The adrenalin and the rush would only benefit when trying to go balls heavy

Sounds like you have it under control and know your risk factor of exploding.

I have immense rage inside of me what never really comes out, its emotional stuff what ive gone through what changed me and I take the stress away by training, all my emotional shit what goes on inside my head leaves me and I am peaceful again. I think ive only lost control of this rage twice in my life and now I learn self control and extreme discipline with these emotions. Its good I can channel this rage into the gym otherwise I would probably have some serious issues going on. I feel everybody needs some kind of release and training has always been mine

[Hazard]

Sounds like you have it under control and know your risk factor of exploding.

I have immense rage inside of me what never really comes out, its emotional stuff what ive gone through what changed me and I take the stress away by training, all my emotional shit what goes on inside my head leaves me and I am peaceful again. I think ive only lost control of this rage twice in my life and now I learn self control and extreme discipline with these emotions. Its good I can channel this rage into the gym otherwise I would probably have some serious issues going on. I feel everybody needs some kind of release and training has always been mine

Your damned right everyone has a release lol. What defines you is how you handle your stress. Some people turn to drugs, some people sink themselves into work, some enjoy gardening and yard work..... We love lifting :-)

I always feel good leaving the gym. It's a great stress reliever and confidence booster. Lots of people don't understand this lifestyle..... But we do and that's all that matters

[marcus300]

Your damned right everyone has a release lol. What defines you is how you handle your stress. Some people turn to drugs, some people sink themselves into work, some enjoy gardening and yard work..... We love lifting :-)

I always feel good leaving the gym. It's a great stress reliever and confidence booster. Lots of people don't understand this lifestyle..... But we do and that's all that matters

Those are very fine words my friend and so very true. Not many have understood the drive whats inside of me with bodybuilding especially when I was younger, in all honesty it was a huge problem for me and everyone around me but I learnt from it and it doesn't control my life like it use to but its so helped me keep sane from all those emotional triggers what go on in life.

[Hazard]

Those are very fine words my friend and so very true. Not many have understood the drive whats inside of me with bodybuilding especially younger, in all honesty it was a huge problem for me and everyone around me but I learnt from it and it doesn't control my life like it use to but its so helped me keep sane from all those emotional triggers what go on in life.

Live and learn.....