**Marcus's HIT Dungeon**

[Back In Black]

It'll be back for me later on today. I ordered a lat bar with the stirrup/ D-shaped handles and I'm ready to give it a test drive.

They are great mate. Is it straight or cambered?

[mockery]

just ate a pizza and my blood pressure hit the roof. dunno if pizza hut is worth dying for

[almostgone]

They are great mate. Is it straight or cambered?

It's straight. I saw the cambered and wondered if the angle of the handles would put the elbows in a better position to stress the lats...?....

[almostgone]

I ordered a DY DVD from Amazon last week. Just ran the tracking number. It arrived at my Post Office this morning and is scheduled to be delivered yesterday Have my doubts it will arrive today.

[marcus300]

I ordered a DY DVD from Amazon last week. Just ran the tracking number. It arrived at my Post Office this morning and is scheduled to be delivered yesterday Have my doubts it will arrive today.

You watch bits of that before you train and you will give that extra inch what I talk about, it will motivate you and make you push into places you never knew you could. Welcome to the pleasure pain zone

[marcus300]

Back to day for me

I did the back workout I posted yesterday this morning in the gym, I did add in some hypers at the end but my back blow out and feels good.

[marcus300]

just ate a pizza and my blood pressure hit the roof. dunno if pizza hut is worth dying for

Take some Cialis your' be fine

[marcus300]

They are great mate. Is it straight or cambered?

Agreed, the contraction you can get with this bar is great and really target the back muscles

[almostgone]

You watch bits of that before you train and you will give that extra inch what I talk about, it will motivate you and make you push into places you never knew you could. Welcome to the pleasure pain zone

Thank you, sir!! Looking forward to it.

[Mp859]

Please try it and let me know, each workout change things around like introduce low pulley rows, underhand grip hammer pulldowns, but when doing each movement really concentrate on the contraction and remember arch the back other its impossible for the lats to contract and all your doing is working the arms.

I had a prolapsed disc from heavy deads and squats, the doctor told me to stop training. Well I didn't and was back in there building thickness in my back every back workout its was purely thickness all the time all the way from the top to the bottom of my back, I built a huge thick back and muscle running down each side of my spine to protect it. Ive never looked back but saying that I still have pain and I don't squat heavy or dead lift heavy like I use to its light now but my back has grown so much since my injury and I couldn't do the movement like deads for months. I stuck with hypers and this blow my back out. Another thing I notice once I built thickness all over my back it also exploded in width.

If you do introduce deads do them last and don't go below the knee keep the pressure on the lower back and lower the weight, this will build muscle and not the ego

My lats have never been so sore bro.

I pretty much tried to stay with what you wrote. Heavy weight lower rep range 6-10.

By the time I did bb rows my lats were so damn pumped I couldn't handle the double drop set. So did rp.

I never stretch in between sets that often and it seemed to really help isolate my lower lats. I did traps afterwards and by the one I was done I was dying.

I'm super sore today and still feel pumped haha. Loving it bro.

[Mp859]

Ohh and I added hypers as well but I couldn't get 3 sets with weight. So I did 2 with weight and one set without added weight

My lower back felt like it was going to explode from the pump.

[DCI]

So today I did shoulders was a great workout watching the vids before really helped me to push on was just imagining Leroy there screaming at me to push more as he does with yates.

I did, shoulder db press was great heavy and fast with some serious dropsets into the pain zone.

Then Arnie pressing again deep and fast really feeling the muscles contracting.

Lateral raises and front raises supersetted was great shoulders were bursting out of my shirt.

The BB rows slow and contracting into the muscle feeling them scream.

Then bi's and tri's I copied your work out for this Marcus really really destroyed them kept form strict and it was crazy the pumps I got.

Now for my progress pics hopefully they show the amount of weight I have lost and the quality weight I gained from listening to Marcus and all his help with diet etc.


March of this year: where I began this journey






Few weeks ago:

[DCI]

And for the final pic that I had to do a seperate post to upload

[Back In Black]

It's straight. I saw the cambered and wondered if the angle of the handles would put the elbows in a better position to stress the lats...?....

It does for me, but I know it isn't everybody's cup of tea. I think the fact that you now have the opportunity to use a D bar will help regardless.

[Cuz]

making progress DC, thick. what are stats and goals if you dont mind me asking bro? good to see some progress pics comin in its been awhile.

[DCI]

Cheers Chad the phone kills a lot of the detail that I have I am leaner than that in real life. Goals are to reduce the BF more and keep my size. In march I was 250lb's or 17st 9 now I am 222.6 lb's I am 15st 9 now but kept my size reduced fat and increased strength to correct training and listening to this thread and help from Marcus.

I'd like to be around 10-15% BF I guestimate myself at 18% bf if not more but the results really have kept me motivated and from where I came you can see the difference in real life. One of the trainers in the gym keeps mentioning how much weight I have lost so must be doing something right.

[Igifuno]

Good progress DCI. Good reduction of bf%. Keep up the good work man.

[DCI]

Cheers Igi, I'm probably in the worst shape outta of all the contributors in this thread but I have been going at this hard and really sticking to what needs to be done to keep pushing forward

[Igifuno]

Cheers Igi, I'm probably in the worst shape outta of all the contributors in this thread but I have been going at this hard and really sticking to what needs to be done to keep pushing forward

Look at it a little differently brother. It's not a competition here. We're all in this together so look at it as a support system that contributes to your (and everyone else's) progress. Many of us have a long way to go.

[DCI]

Ohh I know it is not a competition at all but I do feel a bit embarassed comapred to you guys on here as ye look like proper weight lifters incomparison to myself but all the encouragement here and from other members really help to keep the fire burning strong and wanting to improve more and more.

[Cuz]

Cheers Chad the phone kills a lot of the detail that I have I am leaner than that in real life. Goals are to reduce the BF more and keep my size. In march I was 250lb's or 17st 9 now I am 222.6 lb's I am 15st 9 now but kept my size reduced fat and increased strength to correct training and listening to this thread and help from Marcus.

I'd like to be around 10-15% BF I guestimate myself at 18% bf if not more but the results really have kept me motivated and from where I came you can see the difference in real life. One of the trainers in the gym keeps mentioning how much weight I have lost so must be doing something right.

yes you are doing something right, 10-15 is a big gap bro, I find it very hard to cut down below 15% without losing mass if im not on aas. After I get below 15% I loose tissue, possibly due to diet issues or just metabolism. I think if you can get to 15% and stay at it with a reasonable weight that would be great. LIke I said its hard for me to keep size while off, I went down and got slimmer when I came off and now im going back up in bf . anyway , you are making progress so keep doing what you are doing

[Cuz]

Look at it a little differently brother. It's not a competition here. We're all in this together so look at it as a support system that contributes to your (and everyone else's) progress. Many of us have a long way to go.

agreed

if my chest and calves would come up it would help lol

[Rusty11]

Nice job, DCI!

[Igifuno]

Ohh I know it is not a competition at all but I do feel a bit embarassed comapred to you guys on here as ye look like proper weight lifters incomparison to myself but all the encouragement here and from other members really help to keep the fire burning strong and wanting to improve more and more.

Well hats off to you then for posting up. You're absolutely on the right track and I'm really looking forward to seeing more progress.

[DCI]

Nice job, DCI!

Cheers Rusty for the encouragement.

yes you are doing something right, 10-15 is a big gap bro, I find it very hard to cut down below 15% without losing mass if im not on aas. After I get below 15% I loose tissue, possibly due to diet issues or just metabolism. I think if you can get to 15% and stay at it with a reasonable weight that would be great. LIke I said its hard for me to keep size while off, I went down and got slimmer when I came off and now im going back up in bf . anyway , you are making progress so keep doing what you are doing

Ohh I know it's not going to be easy at all. As you can see from the pics I can keep mass on fairly handy. I am lucky really in that regard but when I train I feel great on pump all those pics where pics of me when I was at home on non training days imo only way to really judge how you are doing but you sir have really come a long way too and you are a big chap. 15% I will be happy and will do some more intensive carb cycling with early morning cardio as I find early morning cardio works really really well for me generally feel great off it.

I should have got pics of my legs before I started I have lost a heap of weight there and gained massive definition from were I started just really enjoying training all the time now. And if I get interrupted during training I get pissed off as when you start to slow down you loose that buzz quite quickly

[DCI]

Well hats off to you then for posting up. You're absolutely on the right track and I'm really looking forward to seeing more progress.

Cheers Igi, the road is a long and winding one but I will get there I know it, I have imo done well so far I'd love to actually have proper pics taken as you can't see it all correctly where I have moved on from but still not where I wanna be.

[almostgone]

My DY dvd made it in this morning after all. Watched the back/ rear dealt workout....definitely provides inspiration.

Crunches-2 sets
Close grip pulldown w/ stirrup handle
2 w/u - stretch
Work-4-drop-4-drop-4- 2half reps
Stretch
Wide grip pulldown
2 w/u
Work-4-drop-3-drop-2
Stretch
BB row
1 w/u
Work-6-drop-4-drop-4
D'bell rows
w/u
Work-6-drop-4-drop-5
One more really good stretch...
Dead lift
Work-8. Will start bumping this weight up. Think the spinal erector problem may about be resolved.

Really like the stirrup handle.....2 thumbs up!!! Seems to hit both sides of back right in between shoulder blades.
I kept feeling weak towards the end and then it hit me that I got all keyed up watching the DVD and failed to eat. Usually eat a 90/10 hamburger patty or a WPI shake prior to lifting.

Edit: The wife just pulled a couple of 2"+ NY strips off of the grill and has baked a couple of potatoes. Think it's time for me to graze.

[almostgone]

It does for me, but I know it isn't everybody's cup of tea. I think the fact that you now have the opportunity to use a D bar will help regardless.

I'm liking it, BiB!

[mockery]

Marcus what are your thoughts on...

i havent done any reading on this yet but figured id just drop a general question. for the past year i have been resistance training in early AM in a fasted state, using BCAA before and during my work out only. This might go against everything you know or to believe but i made some great gain. That being said he is my question.

DO you think now if i start taking in a good amount( daily % wise)of carbs pre work out and after that my body will be primed in a way for better nutrients partitioning? in a way i can spring board off this going from fasted training to carb up training and make another set of great gains??

and!

is carb drinks or say whey and dextrose really that beneficial during resistance training.

Thanks

[mockery]

Well i got up. consumed 60g blueberries, one small banana, 45g oats, 44 carbs from my protein drink

waited 1.5 hours

trained legs - last day of deload so low volume quick in and out. Out come training with carbs

felt sick, bloated, kept burping and i was sweating more then i do in my cardio cardio sessions. Felt like i was on some crazy pre work out from the 90's . I just stepped outside and im freezing in 21o weather cause im so covered in sweat.

not sure if it will take time to get use to training with food in me. I may have to shoot for 6 whole eggs, 10g fish oil and just whey with added flaxseed and try the pre high fat.

ill give this carb thing 2 weeks to see if i can adjust hormonally

could buy r-ala i guess to to help with insulin and glucose getting into the blood before i train.

[Cuz]

beat the shit out of my biceps and chest tonight.

managed to get thru thw workout despite my left delt injury, its not a front dekt its the side, nhe only time I couldn't feel it was on decline machine. no free weights tonight, only machines

[RipOwens]

Holidays made me vanish for a bit but hit chest today, felt great in the gym. Only threw in a few drop sets here and there since I set the pace by jacking the weight up 15 lbs. on my incline DB press right off the bat. Holy crap I thought!

Of course, it ain't the kind of weight you monsters throw around, but hey, i'll get there if it kills me! This thread has been great for me, without a doubt.

Workout finished with:

Decline BB press
Cable flys
Iso-Hammer press machine

[Igifuno]

Glad everyone is getting it in.

Bis/tris today and was a great session. First time doing full arms together in months.

Out with a bunch of friends right now watching the fights and have had zero drinks, just water. Just don't feel like it.

Want to have the best possible back session as possible tomorrow.

[mockery]

Glad everyone is getting it in.

Bis/tris today and was a great session. First time doing full arms together in months.

Out with a bunch of friends right now watching the fights and have had zero drinks, just water. Just don't feel like it.

Want to have the best possible back session as possible tomorrow.

why would you train bis the day before your back?

[Igifuno]

why would you train bis the day before your back?

I wont be after this week.. in the process of changing the split and this was the first day changing it up so did full arms. Back is next so I'm going to do it and then take 3 days off and go with a new split:

Day 1- Legs/abs,
Day 2- Chest/tris
Day 3- Back/bis/forearms
Day 4- Delts/traps

Was going to continue with an 'arm day' but like the above better.

[mockery]

I wont be after this week.. in the process of changing the split and this was the first day changing it up so did full arms. Back is next so I'm going to do it and then take 3 days off and go with a new split:

Day 1- Legs/abs,
Day 2- Chest/tris
Day 3- Back/bis/forearms
Day 4- Delts/traps

Was going to continue with an 'arm day' but like the above better.

why not 1 day off, back, 2 days off?

[Igifuno]

The days are not necessarily consecutive.. just a general layout.. days off aren't set or shown in the above split.

[mockery]

The days are not necessarily consecutive.. just a general layout.. days off aren't set or shown in the above split.

you just said before that you will train back then take three days off, so thats why i asked why not take a day before you do back.

[Igifuno]

No man.. I'm going to train back tomorrow, then, I'm going to take three days off before implementing the new split. You with me?

[mockery]

No man.. I'm going to train back tomorrow, then, I'm going to take three days off before implementing the new split. You with me?

and i asked why not take a day off before you train your back then take two off. im curious why