**Marcus's HIT Dungeon**

[milky01623]

Marcus or kel? You guys ever have bad days where you for some reason can't lift nearly what you did last week.
Ex say you bench 100lbs for 5 reps barely then next week for some reason you can only do 80 for 5 reps?

I used to get this alot what I do now is tell myself I can piss this I did it already I need to add weight and it seems to work :-)

[marcus300]

Fvckin wreck my self till I grow. Got an extra rep on my last set of deads today. 365x4! Not bad for a man of 170lbs and no cycle history.

wooow well done

[marcus300]

Marcus or kel? You guys ever have bad days where you for some reason can't lift nearly what you did last week.
Ex say you bench 100lbs for 5 reps barely then next week for some reason you can only do 80 for 5 reps?

We can all have bad days and it happens to me, it can be many things like bad nights sleep, something on your mind from work,CNS burn out, relationships issues or even the loss of the mental focus it takes to get through a hard/intense workout. When this happens and I cant get my mental focus back I will just change the workout around to higher reps and create some painful pumps and burn to punish myself for not being able to hit the weight as I like too. You can also dropset the weight if you normally do 100lbs and your down to 80's and your failing just dropset it to death until the muscle is worked...

[AD]

i've just gone off cycle and i realized i can't train like this anymore. i train each bodypart once a wk. today is supposed to be shoulders day but i am still aching from last wk. it's like once i turn off the juice, my rate of recovery goes to shit. damn..

so i just pushed through it, still able to hit the poundage, but i didn't dare do any dropsets past failure. this really sucks.

[marcus300]

Back workout

Main focus is on thickness

wide grip front pulldowns
2 warm up sets with stretching inbetween all sets
1 working set to failure + 2 forced + 2 negs

bent over BB rows
2 feel sets
1 working set to failure+ double dropset to failure

one arm db rows
1 feel set
2 working sets to failure

wide grip hammer pull downs
1 working set to failure +2 forced +2negs

hyper's
3 weighted working sets to failure

[marcus300]

i've just gone off cycle and i realized i can't train like this anymore. i train each bodypart once a wk. today is supposed to be shoulders day but i am still aching from last wk. it's like once i turn off the juice, my rate of recovery goes to shit. damn..

so i just pushed through it, still able to hit the poundage, but i didn't dare do any dropsets past failure. this really sucks.

Just pull back on the intensity for a while but still go to failure, increase the cals and try and shorten your workouts dont dont go beyond failure. Thats seems to work best IMHO when off cycle and in pct

[Capebuffalo]

Do you have any pictures of your legs Marcus? I would love to see them. If they match the top gotta be huge.

[marcus300]

Do you have any pictures of your legs Marcus? I would love to see them. If they match the top gotta be huge.

I had loads of older pictures on my other computer which was left with the ex wife, so all my best shots at my best have gone (bitch) lol

I will take some in a couple of months time when I go on my next cycle. My legs are big and thick but I suffer with poor calves and I go through hell trying to keep them at a good size

I may start a thread titled "its all about Marcus's legs" and get some pics up of my quads in heels and stocking, see if I can get the lounge sado's to shower me in attention LMFAO lol lol that would be funny

[Capebuffalo]

I am sure there would be some lurkers on that thread. Lol

[marcus300]

I am sure there would be some lurkers on that thread. Lol

I know lol

[kelkel]

I had loads of older pictures on my other computer which was left with the ex wife, so all my best shots at my best have gone (bitch) lol

I will take some in a couple of months time when I go on my next cycle. My legs are big and thick but I suffer with poor calves and I go through hell trying to keep them at a good size

I may start a thread titled "its all about Marcus's legs" and get some pics up of my quads in heels and stocking, see if I can get the lounge sado's to shower me in attention LMFAO lol lol that would be funny

Know the feeling. I had a whole notebook of old comp photo's destroyed by an angry ex GF many years ago. Naturally she had every right to be angry but still! How rude!

[GirlyGymRat]

I may start a thread titled "its all about Marcus's legs" and get some pics up of my quads in heels and stocking, see if I can get the lounge sado's to shower me in attention LMFAO lol lol that would be funny

Funny. I would subscribe.

[marcus300]

Know the feeling. I had a whole notebook of old comp photo's destroyed by an angry ex GF many years ago. Naturally she had every right to be angry but still! How rude!

They should of at least give us the option to keep them shouldnt they lol

Funny. I would subscribe.

Thats a deal then, all I need to do is find out where I can get large size men's high heels but I think 405 know where I can

[DCI]

Last night was back for me, did your work out above marcus. Back is tres sore this morning lol makes getting in and out of the car well em, interesting

[Booz]

Thats a deal then, all I need to do is find out where I can get large size men's high heels but I think 405 know where I can

you can borrow mine again mate......:-)

[crazy mike]

Hey "Marcus" I haven't followed your diary until now. So I just want to say you look great in the Avi pic. ...crazy mike here

[marcus300]

Last night was back for me, did your work out above marcus. Back is tres sore this morning lol makes getting in and out of the car well em, interesting

sounds good

you can borrow mine again mate......:-)

Again!! lmfao

Hey "Marcus" I haven't followed your diary until now. So I just want to say you look great in the Avi pic. ...crazy mike here

take a read there may be something of interest to you, thanks Mike

[marcus300]

Legs - because I trained back yesterday I decided to pre-exhaust my legs so I dont have to lift as much weight which will save my back, also hitting them a bit different today.


Leg extensions
2 warm up sets
3 working sets to failure


lying leg curls
3 working sets to failure

stiff leg dead lifts
3 sets


squats
3 working sets - high reps


V-squat hammer machine
2 working sets -high reps


calves
seated calves raises
2 warm up sets - high reps
2 working sets


standing calves raises
3 working sets - high reps


leg press calves raises
3 sets high reps

[DCI]

[QUOTE=marcus300;6426039]sounds good [\QUOTE]

Twas class all right in bits today.

[marcus300]

[QUOTE=DCI;6426060]

sounds good [\QUOTE]

Twas class all right in bits today.

Build that back thick and wide

[DCI]

Thats my weakest area man so need to up a gear for it now to thicken it etc

[marcus300]

Thats my weakest area man so need to up a gear for it now to thicken it etc

I had a weak back but I concentrated on every part and in time you can really develop it into something special. Many people neglect their backs due to them not being able to see it but through hard work you can get some slabs of muscle running down it what will transform the whole physique.

[DCI]

Yeh thats my main issue is adding thickness but then i rarely looking at it as it is awkward as you say. There is decent muscle there its just not wide which is a pain but its always a work in progress ill get there. As you know in the last few weeks if added shape to my shoulders and chest and legs so I'm well happy with that progression.

I'll sort the back in time too, just a lot more complex for me to gain massive size on it. But I am followong your log so shall help a lot

[krugerr]

Chest today

hammer strength press
1 feel set
1 working + 2 rest pasue to total failure

Hey marcus, my gym doesnt have a hammer press machine. Would you recommend dumbell or barbell press as an alternative? Or maybe even smith machine pressing? Otherwise that looks like a good chest routine!

Oh, and about the book. Please write one!

[marcus300]

Yeh thats my main issue is adding thickness but then i rarely looking at it as it is awkward as you say. There is decent muscle there its just not wide which is a pain but its always a work in progress ill get there. As you know in the last few weeks if added shape to my shoulders and chest and legs so I'm well happy with that progression.

I'll sort the back in time too, just a lot more complex for me to gain massive size on it. But I am followong your log so shall help a lot

You got to row and row more and more, warm up and dropset them rows and go as heavy as possible with strict form, BB bent overs, one db rows and any rowing movement keep it hard and intense always. Never round the back when rowing because your arms will take over keep your back arched so when you pull your arms/elbows back you can feel the contraction and the muscle work, overload to the max and row like hell, introduce methods such as dropsets on rows these work well but only when you have built up some decent strength on the rowing movements, strict form, no rounding the back and concentrate on the movement, mind muscle conection and you will start seeing huge improvements. You will look like a silverback in a shirt

Hey marcus, my gym doesnt have a hammer press machine. Would you recommend dumbell or barbell press as an alternative? Or maybe even smith machine pressing? Otherwise that looks like a good chest routine!

Oh, and about the book. Please write one!

I do the flat hammer press machine because I never do flat bench, it just doesnt agree with me but the hammer strength machine is angled so the press inwards and this just targets pure chest and takes all the tricep out of the movement - if this machine wasnt available I would do db flat press or decline

strange how you mentioned a book, my partner stated the same last week that I should write something. You never know

[krugerr]

Ah cool mate, thanks for that. You could really do well with that book, you've got a lot of knowledge!

[DCI]

You got to row and row more and more, warm up and dropset them rows and go as heavy as possible with strict form, BB bent overs, one db rows and any rowing movement keep it hard and intense always. Never round the back when rowing because your arms will take over keep your back arched so when you pull your arms/elbows back you can feel the contraction and the muscle work, overload to the max and row like hell, introduce methods such as dropsets on rows these work well but only when you have built up some decent strength on the rowing movements, strict form, no rounding the back and concentrate on the movement, mind muscle conection and you will start seeing huge improvements. You will look like a silverback in a shirt

strange how you mentioned a book, my partner stated the same last week that I should write something. You never know

If you ever do, do a book I'm everyone who has posted here will gladly buy to say thanks for all of your info.

Lol, rows it is then. I do db rows and bb rows weekly I'll just do them more intensely and dropset the s hit outta it then so

[marcus300]

If you ever do, do a book I'm everyone who has posted here will gladly buy to say thanks for all of your info.

Lol, rows it is then. I do db rows and bb rows weekly I'll just do them more intensely and dropset the s hit outta it then so

Also stretch between sets, pull those lats out, dont bounce the stretch just keep the tension on the lats and pull them slowly and pull those fukers out

[kelkel]

DCI my favorite is old fashioned T-Bar Rows with an olympic bar stuck in the corner of the wall in my basement. Can't beat that movement for thickness. Love that movement.

[DCI]

DCI my favorite is old fashioned T-Bar Rows with an olympic bar stuck in the corner of the wall in my basement. Can't beat that movement for thickness. Love that movement.

Love them too, really great to pull you apart. Thanks for the suggestiom keep them coming.

Also stretch between sets, pull those lats out, dont bounce the stretch just keep the tension on the lats and pull them slowly and pull those fukers out

Excellent, that shall be done also next week. Can't wait to try that now. Tonigh is shoulders, used hate them but mow have become my fav body part seems to be one that really responds to growth.

[crazy mike]

DCI my favorite is old fashioned T-Bar Rows with an olympic bar stuck in the corner of the wall in my basement. Can't beat that movement for thickness. Love that movement.

Agree that's a great exercise for thickness. Also I really concentrated on the seated close grip row machine. When arching your back, flexing the lats and doing the negative slow will thicken your back. The arch and the negative with heavy weight is what worked. My back was wide by doing wide grip pull downs with a spotter doing negatives strictly. ...crazy mike

[DCI]

Great tips lads the more the better. This is all the little tweaks that really help you grow fast too

[marcus300]

DCI my favorite is old fashioned T-Bar Rows with an olympic bar stuck in the corner of the wall in my basement. Can't beat that movement for thickness. Love that movement.

Agree that's a great exercise for thickness. Also I really concentrated on the seated close grip row machine. When arching your back, flexing the lats and doing the negative slow will thicken your back. The arch and the negative with heavy weight is what worked. My back was wide by doing wide grip pull downs with a spotter doing negatives strictly. ...crazy mike

AGREED on both counts

there is nothing like a big thick wide back, clothes just feel different when you have wings. Great ideas guys

[DCI]

Love it a wide back is the way to go

[gearbox]

Thanks again Marcus for info
Did back
Olympic t bar style (against wall) with handle.
2 warm ups
1 to failure
1 drop set

Close grip pull down
1 set to failure
1 drop set

Db single arm rows
2 sets to failure

Back was done!!

[marcus300]

Thanks again Marcus for info
Did back
Olympic t bar style (against wall) with handle.
2 warm ups
1 to failure
1 drop set

Close grip pull down
1 set to failure
1 drop set

Db single arm rows
2 sets to failure

Back was done!!

Well done and it sounds like a good workout, but no deads or hypers?? come on stop slacking lol dig deep

let me know how your back feels

[gearbox]

I do deads every other back day
I focused on form way more then usual. Actually had my wk out partner put his knee in my back during close grip pull downs so I had to keep the back arched and squeeze the back definitely felt a difference!
Discovered yesterday I have been using my legs during t bar and not all back. So I dropped the weight and went back to perfect form

[DCI]

Legs going to be smashed tonight

[marcus300]

I do deads every other back day
I focused on form way more then usual. Actually had my wk out partner put his knee in my back during close grip pull downs so I had to keep the back arched and squeeze the back definitely felt a difference!
Discovered yesterday I have been using my legs during t bar and not all back. So I dropped the weight and went back to perfect form

Now that sounds good, watch that back grow now. Keep it up

[marcus300]

Legs going to be smashed tonight

let me know what you did and how it went