**Marcus's HIT Dungeon**

[Java Man]

OK I see what you mean. 80lb dumbbells are the heaviest they have. Oh well, got it done.
Destroyed Delts and Traps. I'm really starting to be able to turn on the mental state at will which is a huge help on the working sets.

That's because pf is a social club. The weights are just decorative.

[Igifuno]

WHats your train of thought on this with doing light cardio between work out days to help recovery as well as get the heart rate up a little before stretching as well. is the cardio considered over training in your eyes?

There is value in total rest days but light cardio on some off days can also be beneficial for the heart.

[Java Man]

HIT seems to be very effective with a training partner. But if you train alone, which I do, would you guys agree that hammer machines and dumbbells are best and safer? Thoughts on using HIT without a training partner

And the smith. The smith is also referred to as a 'self spotter'. Training partner? What's that? I've only had one in my entire life that was more benefit than hindrance. Finding other people who train as hard as we do who's schedule also works is nearly impossible. If you do find one, put that sumbitch under contract and get him insured

[Java Man]

Looks good AG! And on that age thing, it's only a number. A lot of us are "older" here and still kill it like we're kids. It keeps you young. Just train hare, eat healthy and rest appropriately. For me, I've found that rest is one of the most crucial parts in this as we age.

Well said. Keeping fit definitely slows the aging clock, and can even turn it back considerably.

I don't get the part about raising rabbits but whatever works

[sawyer86]

Off day today. Pct is finished. Motivation is high! I have begun reading about Marcus's priming protocol, something I have never done before. Gonna push hard for a few weeks de-load a bit and see how I feel and what happens as far as priming and future cycle.

Im currently doing my first prime and its going well. Its defnetly worth doing mate. I was worried about the low carb days and loosing weight but ive responded well ive been able to push to 6 low 1 high. Bf is down strength and energy is good.

[Java Man]

Killed calves last night. Only did a full body circuit youre warm up than dedicated the entire session to just calves. Took them way beyond the pain zone. I'm trying new techniques for ignoring my brain when it says to stop. I just close my eyes and push harder instead.

I got out of bed today and felt like my.calves had clamps around them. Deep. I can tell I hit some deep fibers I usually don't hit. Delicious.

I haven't been able to do crossovers in years because my left shoulder would scream at me. I've been going easy on it lately and tried a few sets of light cable crossovers with no pain. Good deal because I think they are great for shaping the outside edges of the pecs and I've got some stubborn fat lingering there.

Good day.

[sawyer86]

Sounds good java. Will of been a nice shock for your calves.

[Java Man]

Sounds good java. Will of been a nice shock for your calves.

Thanks. I Hope so! I got some compliments on them over the holidays. Nobody ever complimented my calves before so I guess I'm.doing something right. People at the gym back in the old days used to call me 'ankles' and 'peg leg' because I had decent quads but kid calves lol. I've got them near 17" now. Only took 20 years!

[Java Man]

Im currently doing my first prime and its going well. Its defnetly worth doing mate. I was worried about the low carb days and loosing weight but ive responded well ive been able to push to 6 low 1 high. Bf is down strength and energy is good.

I think I'm going to do a prime hbefore my next cycle. That means I'd have to start now and be on it over xmas though. How bad would it be to go off the prime via cheating for just a day? Would it mess the whole plan up?

[sawyer86]

Im not the best person to answer you java but in my opinion i would plan it so your high carb day ilands on the 1 day you want to cheat on. I dont think that would make too much difrence mate. Ive had to extend my prime due to injuries so ive went off track here and there but still got good results.

[marcus300]

Im not the best person to answer you java but in my opinion i would plan it so your high carb day ilands on the 1 day you want to cheat on. I dont think that would make too much difrence mate. Ive had to extend my prime due to injuries so ive went off track here and there but still got good results.

You got it

[kelkel]

Anybody watching the eagles lions game?


It's snowing a little bit.

What up big Haz

Incredible game. Balt - Minn game great as well.

[marcus300]

WHats your train of thought on this with doing light cardio between work out days to help recovery as well as get the heart rate up a little before stretching as well. is the cardio considered over training in your eyes?

No not at all
Its best done on none training days if you can.

[Hazard]

Incredible game. Balt - Minn game great as well.

Who won? I missed it

[Igifuno]

I'm in the sky club watching the SF/Seattle game now. Gonna be a long night.

[kelkel]

Who won? I missed it

Baltimore did. Great finish. Last second pass for TD.

[Hazard]

Baltimore did. Great finish. Last second pass for TD.

Noooo the lions/eagles.

The giants are suckin anyways so it doesn't matter

[Cuz]

Killed delts and triceps today. Not as big in the mirror but lookin damn better actually symmetry and aesthetic wise. BF is decreasing I don't know how I haven't changed protocol on diet or training. I aint complainin, been a long time since waist has been sub 33". My lines are flowing well, nothing is out of proportion since my chest has came up some thank goodness. Probably the best I have ever looked, like I said not the biggest but I have more shape now. I think I just peeled some water and body fat off, hopefully haven't lost much tissue I don't think.

Overall im happy right now, my next cycle will be the biggest and best thing ever for me, im priming very good right now and am pleased with what I have obtained and held onto. Work in progress. No pr's broke today but still fairly strong. good day.

[Igifuno]

Nice chad. Glad to see that fire still lit.

[Cuz]

^^^thanks bro. I'm gettin better slowly but surely. Time is the ultimate healer.

[Java Man]

Im not the best person to answer you java but in my opinion i would plan it so your high carb day ilands on the 1 day you want to cheat on. I dont think that would make too much difrence mate. Ive had to extend my prime due to injuries so ive went off track here and there but still got good results.

You got it

That's be xmas day of course. Thanks for the replies.

[Java Man]

Killed delts and triceps today. Not as big in the mirror but lookin damn better actually symmetry and aesthetic wise. BF is decreasing I don't know how I haven't changed protocol on diet or training. I aint complainin, been a long time since waist has been sub 33". My lines are flowing well, nothing is out of proportion since my chest has came up some thank goodness. Probably the best I have ever looked, like I said not the biggest but I have more shape now. I think I just peeled some water and body fat off, hopefully haven't lost much tissue I don't think.

Overall im happy right now, my next cycle will be the biggest and best thing ever for me, im priming very good right now and am pleased with what I have obtained and held onto. Work in progress. No pr's broke today but still fairly strong. good day.

Honestly dude, our brains have a lot more to do with how we look to ourselves than I used to think. I looked HUGE to myself last night. I was quite impressed with myself lmao. I'm sure you know what I mean. Not in an arrogant way. This morning I looked at myself and I looked positively puny.

Now, there is no possible way I shrank from 230 big to 180 thin in one night but I swear my brain was making me think so. The mind is incredibly powerful.

[kronik420]

chest/tri's

incline db press
2 warmup, 1 working set
79x6 57x5

decline db press
1 working set
88x6 66x4

flat bench db flys
1 working set
35x5 26x4

close grip bb bench press
1 working set
132x6 132x4

straight bar cable pull downs
1 working set
92x6 92x3

rope cable pull downs
1 working set
66x5 66x3


every week im adding more plates to the bar, picking up heavier dumbbells (up to 88 lbs lol..), and getting more reps.. i feel like i've gained more in the past few weeks than i have during my 1.5 previous cycles... feeling bigger and stronger than ever, lol who needs steroids ..? back tomorrow can't wait

time to eat

[Igifuno]

chest/tri's
i feel like i've gained more in the past few weeks than i have during my 1.5 previous cycles... feeling bigger and stronger than ever, lol who needs steroids ..? back tomorrow can't wait

time to eat

Haha.. love it. Great to hear about the progress and increase in strength. Fires me up!!

[Cuz]

Two guys in the gym today were trying to incline 315...you woukd just have to know these guys they are arrogant asses who call therselves power lifters. Anyway needless to say they failed miserably. Could not press it withouth a spoter. Shittiest form I have ever seen were basically doing a flat bench as much as they raised up...
I thought to myself...IG can rep that shit lol.

[Igifuno]

We are all pretty priviliged I think to be able to share our stories and soak in the knowledge shared by us all. It's amazing to think that, if we were not all part of this community and this particular thread, we would not be in as good of a position physically as we are right now.

[kronik420]

We are all pretty priviliged I think to be able to share our stories and soak in the knowledge shared by us all. It's amazing to think that, if we were not all part of this community and this particular thread, we would not be in as good of a position physically as we are right now.

Without this forum I'd still be doing bicep curls, popping dbols and thinking wtf why aren't I growing...lol..

[Igifuno]

So, its pretty safe to say that this thread has single handedly changed lives??

[Fllifter]

So, its pretty safe to say that this thread has single handedly changed lives??

Ill never be the same again

[kronik420]

So, its pretty safe to say that this thread has single handedly changed lives??

It has

[kelkel]

Ill never be the same again

It has

Really good to hear guys! Really good.

[Cuz]

Its helped me. Motivation and techniques. My favorite thread here.

[Mp859]

Who won? I missed it

Eagles.

And giants lost

[Java Man]

chest/tri's

incline db press
2 warmup, 1 working set
79x6 57x5

decline db press
1 working set
88x6 66x4

flat bench db flys
1 working set
35x5 26x4

close grip bb bench press
1 working set
132x6 132x4

straight bar cable pull downs
1 working set
92x6 92x3

rope cable pull downs
1 working set
66x5 66x3


every week im adding more plates to the bar, picking up heavier dumbbells (up to 88 lbs lol..), and getting more reps.. i feel like i've gained more in the past few weeks than i have during my 1.5 previous cycles... feeling bigger and stronger than ever, lol who needs steroids ..? back tomorrow can't wait

time to eat

ThAt's progress my man! Are you clean right now?

[Java Man]

So, its pretty safe to say that this thread has single handedly changed lives??

Without a doubt. Mine included.

[almostgone]

So, its pretty safe to say that this thread has single handedly changed lives??

I've read this thread from front to back and just from an observer's point of view it is very obvious. The progress from post to post is amazing and inspiring. I'll say this again....the amount of experience in this thread is rarely encountered, much less shared.

[Igifuno]

Pretty excited to get back in the swing of things. Been out of my element for 5 days.

[kronik420]

ThAt's progress my man! Are you clean right now?

yea i just had a shower

[marcus300]

Killed delts and triceps today. Not as big in the mirror but lookin damn better actually symmetry and aesthetic wise. BF is decreasing I don't know how I haven't changed protocol on diet or training. I aint complainin, been a long time since waist has been sub 33". My lines are flowing well, nothing is out of proportion since my chest has came up some thank goodness. Probably the best I have ever looked, like I said not the biggest but I have more shape now. I think I just peeled some water and body fat off, hopefully haven't lost much tissue I don't think.

Overall im happy right now, my next cycle will be the biggest and best thing ever for me, im priming very good right now and am pleased with what I have obtained and held onto. Work in progress. No pr's broke today but still fairly strong. good day.

Sounds great, you probably just lost some water weight but things sounds to be on plan

Don't prime the body in PCT, cals need to be kept above maintenance

[marcus300]

chest/tri's

incline db press
2 warmup, 1 working set
79x6 57x5

decline db press
1 working set
88x6 66x4

flat bench db flys
1 working set
35x5 26x4

close grip bb bench press
1 working set
132x6 132x4

straight bar cable pull downs
1 working set
92x6 92x3

rope cable pull downs
1 working set
66x5 66x3


every week im adding more plates to the bar, picking up heavier dumbbells (up to 88 lbs lol..), and getting more reps.. i feel like i've gained more in the past few weeks than i have during my 1.5 previous cycles... feeling bigger and stronger than ever, lol who needs steroids ..? back tomorrow can't wait

time to eat

If your adding more weight each week this is a great sign, your creating tremendous overload on your body and it will adapt and respond by growing bigger give it a few weeks/months and you will see huge changes