**Marcus's HIT Dungeon**

[kelkel]

Sometimes being pressed for time forces a good workout.

[Cuz]

I agree Kel. The last two workouts I've been completly out of breath almost the entire time. I've been doing giant sets and super sets.pumps are great. But in order to take it to true failure and beyond I need more than 30 second rest times. Just can't do it.

[kelkel]

I agree Kel. The last two workouts I've been completly out of breath almost the entire time. I've been doing giant sets and super sets.pumps are great. But in order to take it to true failure and beyond I need more than 30 second rest times. Just can't do it.

Remember it's not how much you do on those days. It's more what you do. Choose basic, compound exercises, cut out any fluff. Get in, get out.

[marcus300]

Going training shoulders - feeling good = intense workout

[Back In Black]

Marcus, that set of pictures that you avi is from are my favourite bodybuilding photo's ever. He looks fvcking obscene doesn't he and they are about 6 weeks out from the Olympia too. Amazing condition and size so far out.

Legend.

[marcus300]

Marcus, that set of pictures that you avi is from are my favourite bodybuilding photo's ever. He looks fvcking obscene doesn't he and they are about 6 weeks out from the Olympia too. Amazing condition and size so far out.

Legend.

The legendary black and white photos are my favourite aswell, he was so thick and huge it was abscene

[DCI]

Well, I've been quiet here the last few weeks been crazy busy with work and other stuff. Haven't had time to scratch outside of doing the gym work sleep routine but the gym has been great stronger and stronger I am getting the bf is dropping slowly look better than ever. Been concentrating on tri's and back for the last 6 weeks and they have exploded.

Hope all of the regulars are good

[marcus300]

shoulders

RC exercises 3 sets of each

seat side lateral raises
2 warm up sets - 12-15 reps
1 working set to failure + 2 x dropsets right down to half reps

Smith machine front shoulder press
2 feels sets
1 working set to failure + 2 drop sets

rear delts
2 sets to failure + 2 drops

BB shrugs
2 feels sets
1 working set to failure + 2 drop sets

[kelkel]

The legendary black and white photos are my favourite aswell, he was so thick and huge it was abscene

They are great aren't they. One of the best stories I heard about him was that a film crew from a magazine came to his gym one day to take pics during a workout. They started peppering him with questions about everything, lighting, clothing, etc. He basically told them take all the pics you want, just stay the fvck out of my way and don't talk during my workout. He wasn't about to do any "posed" workout shots. Really respect that.

[Sfla80]

Killed legs tonight

Almost everything tonight my working set was a personal best, maybe good mind set. Only 5 pins into test e.

Smith squats
2 warms ups
feel 275x8
working 335x6 drop x 2 drop x 1
(drop to the ground after that)

Smith lunges
feel set, working at 185x 8

Extensions
2 feels, working at 245 (whole stack)x 6 drop x 2 drop x 2

Stiff leg deads
1 feel working 225x6

Leg curls
1 feel, 140x8 drop x 2

Seated calves
175 to failure drop x fail drop x fail drop x fail

Limped out of the gym, pump was amazing today....quads best way to explain was they felt like they wanted burst out of my skin. lol

[Sfla80]

Finished that workout with a good dinner

[kelkel]

Nice work on both fronts SFLA.

[gearbox]

They are great aren't they. One of the best stories I heard about him was that a film crew from a magazine came to his gym one day to take pics during a workout. They started peppering him with questions about everything, lighting, clothing, etc. He basically told them take all the pics you want, just stay the fvck out of my way and don't talk during my workout. He wasn't about to do any "posed" workout shots. Really respect that.

I cant stand the posed pics now days. I believe the general media or beginner lifter loves them. (I am guessing)

Yes marcus love the photo and its hard to imagine someone getting that thick...

[gearbox]

Finished that workout with a good dinner

Bomb! Do not give marcus your address, I am warning you with that kind of cooking. Shaky eyes will be at your door step soon if you do

[Giggle]

Thanks Kelkel - I tried those for rear delts this morning and it felt great. You're so right about the ability to isolate the rears!

Old school works thor. Takes the pressure off your lower back, eliminates excessive movement and allows you to concentrate on just the rear delts. Most guys swing the weight to much on this exercise. It's a small muscle so control the movement and isolate it for better development.

Glad it's working for you.

[Cuz]

I agree with the posing pics of today being shit. Cant stand them . Any seasoned lifter would nt I would think. Majority are etched and photoshoped but what really gets me is the fake weights and yelling and screaming faces some of them make.

[Sfla80]

Nice work on both fronts SFLA.

Ty kel.....meant to ask you before when u do your smith lunges...do you leave the leg planted or bring it up each rep? Kinda hard to explain. I leave my leg planted and bang out reps for each leg. But watched someone bring their leg back up each time.

[Sfla80]

Bomb! Do not give marcus your address, I am warning you with that kind of cooking. Shaky eyes will be at your door step soon if you do

Lmao well if it would take that for a training session with the big guy....I would cook a few of those.

[kelkel]

Ty kel.....meant to ask you before when u do your smith lunges...do you leave the leg planted or bring it up each rep? Kinda hard to explain. I leave my leg planted and bang out reps for each leg. But watched someone bring their leg back up each time.

Planted. See no need to reset for each rep.

[kelkel]

I agree with the posing pics of today being shit. Cant stand them . Any seasoned lifter would nt I would think. Majority are etched and photoshoped but what really gets me is the fake weights and yelling and screaming faces some of them make.

Seems kinda demeaning to me as well. It's why I admire Yates with that philosophy. Old school mags and pics (70's, early 80's) were the same way. Real pics, not choreographed BS.

[Igifuno]

Finished that workout with a good dinner

What is the side dish there, chef? Looks amazing.. I'm drooling.

[almostgone]

After reading back through my notes on "cracking the walnut" as Marcus says and the recent post by Cape about keeping the back perpendicular/stationary during rowing movements, I decided to check my form and got a tad sidetracked with today's lift. Meant to get in some b'bell (or t bar) rows...will get them next time.

2 sets crunches

Close grip pulldown w/ stirrup handle
2 w/u sets
Work-4-rp-2-rp-2

Stretched by hanging off of chin bar

Wide grip pulldown
2 w/u sets
Work-3-drop-4-drop- failure

Toe touch stretches

Seated cable rows w/ bent handle(kelkel's tbar rowing handle)
2 w/u sets
Work- 7- rp-3

Dead lifts
1 w/u feel set
Work - 9 good reps

Stretched by pulling on rack uprights. Back feels really good. Definitely will get the b'bell and d'bell rows in next time.

[marcus300]

Killed legs tonight

Almost everything tonight my working set was a personal best, maybe good mind set. Only 5 pins into test e.

Smith squats
2 warms ups
feel 275x8
working 335x6 drop x 2 drop x 1
(drop to the ground after that)

Smith lunges
feel set, working at 185x 8

Extensions
2 feels, working at 245 (whole stack)x 6 drop x 2 drop x 2

Stiff leg deads
1 feel working 225x6

Leg curls
1 feel, 140x8 drop x 2

Seated calves
175 to failure drop x fail drop x fail drop x fail

Limped out of the gym, pump was amazing today....quads best way to explain was they felt like they wanted burst out of my skin. lol

Sounds brutal well done

[marcus300]

Finished that workout with a good dinner

Where abouts do you live?

[marcus300]

After reading back through my notes on "cracking the walnut" as Marcus says and the recent post by Cape about keeping the back perpendicular/stationary during rowing movements, I decided to check my form and got a tad sidetracked with today's lift. Meant to get in some b'bell (or t bar) rows...will get them next time.

2 sets crunches

Close grip pulldown w/ stirrup handle
2 w/u sets
Work-4-rp-2-rp-2

Stretched by hanging off of chin bar

Wide grip pulldown
2 w/u sets
Work-3-drop-4-drop- failure

Toe touch stretches

Seated cable rows w/ bent handle(kelkel's tbar rowing handle)
2 w/u sets
Work- 7- rp-3

Dead lifts
1 w/u feel set
Work - 9 good reps

Stretched by pulling on rack uprights. Back feels really good. Definitely will get the b'bell and d'bell rows in next time.

Looking good next time you do back prioritize thickness first over width, I do that often and works well. Nice to see the stretches in there

[almostgone]

Looking good next time you do back prioritize thickness first over width, I do that often and works well. Nice to see the stretches in there

Thanks, Marcus! I'll put that in my notes for my next back session.

[marcus300]

Igi - give us an update on how things are going with PCT and your busy work schedule?

[Sfla80]

What is the side dish there, chef? Looks amazing.. I'm drooling.

Stir fried brown rice....little low sodium soy and hosin sauce. EVOO and 3 eggs.

Where abouts do you live?

USA sir, south florida....

[Igifuno]

Stir fried brown rice....little low sodium soy and hosin sauce. EVOO and 3 eggs. .

Just sent the wife the pic and the ingredients.. We will promptly be trying this at the conclusion of this damn vegan week. Thx

[Igifuno]

Igi - give us an update on how things are going with PCT and your busy work schedule?

Work is kicking my ass and so is this vegan week. Feeling incredibly deflated without meat or any of my usual protein supplements. Very much looking forward to this being over.

Pct itself hasn't been a joyride, but I'm ok. Woke up this morning at 207, and had a decent training session yesterday, as opposed to the few sh*tty ones prior to. In fact, I modeled your shoulder workout yesterday, threw in some abs and a little cardio - didn't have energy for much.

Aside from work, I'm putting together my next cycle to help keep myself focused. So everything is okay Marcus, thanks for asking. I really think this vegan week has thrown me off more than anything else, TBH. Going to buy a huge pack of ribeye steaks and fire up the stove at midnight on Friday, LOL

[DontTaseMeBro]

Killed legs this morning. Walked further to use the wheelchair ramp to the parking lot rather than taking the steps. Legs feeling really "full". Way up on all the lifts. Thinking of throwing in some deep "ass to grass" squats for glutes unless anyone has a better suggestion to add mass to glutes.

Very inspiring pic, Marcus. Every time I see that I realize how far I have to go, but it motivates me to eat those extra calories or fight for that last rep.

Good luck, Igi - I can't imagine PCT and going Vegan at the same time. I would definitely need Austinite's feel good amino stack in order to simply get out of bed.

[Igifuno]

It ain't easy Tase. But no excuses. Got to keep the intensity going. This separates the men from the boys.. (Says the guy snacking on baby carrots lmao)

[Black]

Work is kicking my ass and so is this vegan week. Feeling incredibly deflated without meat or any of my usual protein supplements. Very much looking forward to this being over.

Pct itself hasn't been a joyride, but I'm ok. Woke up this morning at 207, and had a decent training session yesterday, as opposed to the few sh*tty ones prior to. In fact, I modeled your shoulder workout yesterday, threw in some abs and a little cardio - didn't have energy for much.

Aside from work, I'm putting together my next cycle to help keep myself focused. So everything is okay Marcus, thanks for asking. I really think this vegan week has thrown me off more than anything else, TBH. Going to buy a huge pack of ribeye steaks and fire up the stove at midnight on Friday, LOL

What are you thinking about for next cycle? I'm planning as well during this prime.

[Igifuno]

What are you thinking about for next cycle? I'm planning as well during this prime.

Hey Dante.. I'm thinking Test, masteron , deca or NPP. How about you?

[marcus300]

Work is kicking my ass and so is this vegan week. Feeling incredibly deflated without meat or any of my usual protein supplements. Very much looking forward to this being over.

Pct itself hasn't been a joyride, but I'm ok. Woke up this morning at 207, and had a decent training session yesterday, as opposed to the few sh*tty ones prior to. In fact, I modeled your shoulder workout yesterday, threw in some abs and a little cardio - didn't have energy for much.

Aside from work, I'm putting together my next cycle to help keep myself focused. So everything is okay Marcus, thanks for asking. I really think this vegan week has thrown me off more than anything else, TBH. Going to buy a huge pack of ribeye steaks and fire up the stove at midnight on Friday, LOL

Glad to hear everything is going great and come on eat some meat, that doesn't really sound good does it lol

[marcus300]

Killed legs this morning. Walked further to use the wheelchair ramp to the parking lot rather than taking the steps. Legs feeling really "full". Way up on all the lifts. Thinking of throwing in some deep "ass to grass" squats for glutes unless anyone has a better suggestion to add mass to glutes.

Very inspiring pic, Marcus. Every time I see that I realize how far I have to go, but it motivates me to eat those extra calories or fight for that last rep.

Good luck, Igi - I can't imagine PCT and going Vegan at the same time. I would definitely need Austinite's feel good amino stack in order to simply get out of bed.

Always good to hear someone smashed legs

[Igifuno]

Glad to hear everything is going great and come on eat some meat, that doesn't really sound good does it lol

Hey, if I don't eat my meat, then I can't have any pudding, right?

[marcus300]

Hey, if I don't eat my meat, then I can't have any pudding, right?

We need to talk

[RaginCajun]

Hey, if I don't eat my meat, then I can't have any pudding, right?

Hahahaha!!!!

That's what the song says!!!

[DontTaseMeBro]

Always good to hear someone smashed legs

Calves are a different issue, but to me, it is easy to feel like I smashed legs. The feeling from doing heavy squats, deadlifts, or leg press to failure is insane. The kind of feeling where you are light headed, gasping for breath and barely able to stand. I find that I get almost the same feeling on hamstring curls and leg extensions. If I go to failure with slow reps and a squeeze and hold on the contraction and either do a few drop reps or some negatives, my legs are like jello when I try to walk. What are your thoughts on glutes?