**Marcus's HIT Dungeon**

[marcus300]

Absolutely shattered,


Just done an intense back workout and I'm drained,


1 min rest between sets and had to have 5 mins at the end to get my breath before doing 30min cardio


really need to fuel up now


my back feels so pumped my whole body is aching

[stpete]

Very nice! Well, except for the cardio part. Let's talk food. What are you going to fuel up on?

Legs and abs for me today.

[marcus300]

Very nice! Well, except for the cardio part. Let's talk food. What are you going to fuel up on?

Legs and abs for me today.

I need food so no shake
7 whole eggs, brown rice, broccoli, walnut oil, Tabasco - raspberries


abs tonight and then legs in the morning

[stpete]

So good to see someone else(especially you) eating WHOLE eggs. I do the same and never have messed w/egg whites. Do you?

Just got back from the gym and in addition to leg press, leg curl, extentions and heavy standing calf raises, i decided to do some forearm exercises w/abs. Feeling good.

And, just had my second breakfast of the day. 1 cup oats, 5 whole eggs over-easy, 2 slices WW toast and 2 cups skim milk, banana.

[Lunk1]

So good to see someone else(especially you) eating WHOLE eggs. I do the same and never have messed w/egg whites. Do you?

Just got back from the gym and in addition to leg press, leg curl, extentions and heavy standing calf raises, i decided to do some forearm exercises w/abs. Feeling good.

And, just had my second breakfast of the day. 1 cup oats, 5 whole eggs over-easy, 2 slices WW toast and 2 cups skim milk, banana.

You and that damn liquid sugar

[baseline_9]

Login this thread Marcus.... You should change the name to 'the diary of 'Marcus''

[marcus300]

^^^ Yes your right we should change it

[gearbox]

I agree about thread change

Marcus my meal when in a hurry is
8 oz skim milk
1.5 cups ff cottage cheese
1.5 cup oats
1/2 scoop whey isolate
2 tbsp natural peanut butter

You see anything wrong with this for a meal replacement. I am lean and body has no problems with dairy

[marcus300]

I agree about thread change

Marcus my meal when in a hurry is
8 oz skim milk
1.5 cups ff cottage cheese
1.5 cup oats
1/2 scoop whey isolate
2 tbsp natural peanut butter

You see anything wrong with this for a meal replacement. I am lean and body has no problems with dairy

Yes the shake looks fine,
Ive often had shakes when my time is limited due to complication arising during the day,
I always have a reserve shake in my bag especially for these occasion. I much prefer solid food but when you can't eat due to time restraints your better having a shake than nothing.
If you can't eat, drink it

[marcus300]

Legs day,

Thought I would hit higher reps to keep the HR up due to not doing any cardio today

Squat machine - 4 plates a side - 3 working sets of 15 reps
squats - 3 plates a side - 3 working sets of 15 reps
lunges - 3 working sets 15 reps
leg extention - 3 working sets 15 reps
leg curls - 3 working sets 15 reps
standing calf raises - 3 working sets 15 reps
seated calf machine - 3 working sets 15 reps

Lower back didnt feel good and I was gasping for breath but legs are on fire, couldnt walk properly afterwards

watched Kai Green leg workout before going so well fired up,

you got to have big wheels otherwise you look a right cvnt

[MickeyKnox]

Extremely inspiring Marcus.

And i highly recommend a thread title change as well. The current title is very deceiving about the important information contained in this thread, and it doesn't accurately describe whats going on here.

[boz]

Your not training correctly or intense enough if you can train every day, you need to rest and repair the body and C.N.S. Your restricting your gains training every day but if your happy with them you carry on but I can guarantee if you trained with me for one session you wouldn't be training the day after.............

I love a challenge, bring it marcus

[RaginCajun]

Legs day,

Thought I would hit higher reps to keep the HR up due to not doing any cardio today

Squat machine - 4 plates a side - 3 working sets of 15 reps
squats - 3 plates a side - 3 working sets of 15 reps
lunges - 3 working sets 15 reps
leg extention - 3 working sets 15 reps
leg curls - 3 working sets 15 reps
standing calf raises - 3 working sets 15 reps
seated calf machine - 3 working sets 15 reps

Lower back didnt feel good and I was gasping for breath but legs are on fire, couldnt walk properly afterwards

watched Kai Green leg workout before going so well fired up,

you got to have big wheels otherwise you look a right cvnt

my legs are crying from reading that!

[Buster Brown]

We could call it "the diary of Marcus the Merciless" : ) will definitely look to this for inspiration!

[baseline_9]

I think a new thread is required by popular demand

[marcus300]

I think a new thread is required by popular demand

Yes your right,,,,,,Admin can you change the title please



Didnt sleep good last night because my legs wouldnt settle, dull aching pains all night which is good but bad for my sleep pattern. I was rolling around all night which isnt good when my lady is only 7 stone.....

Shoulder injury is still there and its shoulders this morning so will see how things go and report back when I finished

[AD]

thought you would sleep like a baby, after taking out the "trash" yesterday..

i slept with a smile on my face

[marcus300]

thought you would sleep like a baby, after taking out the "trash" yesterday..

No my legs wouldnt go to sleep lol

The trash had to be exposed because with every thread what I read I was concerned for the newbie's, thats my excuse and I am sticking with that

[marcus300]

My shoulder injury prevented me going 100% in the gym today, did around 90% and my injury held me back even though I felt so strong and motivated to shift some poundage I just wasn't going to cause more damage so held back on certain lifts and did a few more reps.


On cycle at moment because going away soon and I'm all fired up but hopefully I will be OK for next week when I attack delts again.


Did delts and 30mins cardio today


247lbs so I am down about 5 lbs from about 10 days ago which is good and on track

[baseline_9]

My shoulder injury prevented me going 100% in the gym today, did around 90% and my injury held me back even though I felt so strong and motivated to shift some poundage I just wasn't going to cause more damage so held back on certain lifts and did a few more reps.


On cycle at moment because going away soon and I'm all fired up but hopefully I will be OK for next week when I attack delts again.


Did delts and 30mins cardio today


247lbs so I am down about 5 lbs from about 10 days ago which is good and on track

Are you leaning out for a holiday?

What's your current bodyfat%? And what's the goal?

[marcus300]

Are you leaning out for a holiday?

What's your current bodyfat%? And what's the goal?

There is no set goal, I go by how I look and for my hols I want to be bigger/fuller and drop some bf.

I am around 13% at the moment which for me is my top 4 abs showing but not ripped but a lot of people are saying I am looking huge so when guys are saying that I am happy

[DCI]

Brilliant thread to read, I've got my arse in gear at the moment. Doing proper eating and proper training today hit a good goal got 45kg DB seated shoulder pressing can't believe I got it.

[kelkel]

Ok, 7 stone. I'm guessing more than 6 but less than 8 stone. WTF how much does a stone weigh?

[marcus300]

Brilliant thread to read, I've got my arse in gear at the moment. Doing proper eating and proper training today hit a good goal got 45kg DB seated shoulder pressing can't believe I got it.

Well done

There's nothing better than eating and training correctly and a large helping of motivation or even a bit of juice flowing around the body

keep up the good work and next time try and hit the heavier ones

[marcus300]

Ok, 7 stone. I'm guessing more than 6 but less than 8 stone. WTF how much does a stone weigh?

Sorry lol

7 stone is 98lbs

[marcus300]

Just done bi's & tri's & abs


Could feel the shoulder injury but went through the pain to complete a serious assault on my arms


My arms are so pump they have gone numb and don't feel like mine when I touch them, I pushed so much weight and then dropset to failure and beyond. The pain from the pump was so severe it nearly brought tears to my eyes. On my last dropset the pressure from the blood being pumped into my bicep made my arm not fully contract and feel like it was going to burst......felt good but painful


Going to deload over the weekend and run a high protein diet with carbs only in my morning shake, cardio which will be either early morning or my own version of tabata training in the late afternoon

[RaginCajun]

Just done bi's & tri's & abs

Could feel the shoulder injury but went through the pain to complete a serious assault on my arms

My arms are so pump they have gone numb and don't feel like mine when I touch them, I pushed so much weight and then dropset to failure and beyond. The pain from the pump was so severe it nearly brought tears to my eyes. On my last dropset the pressure from the blood being pumped into my bicep made my arm not fully contract and feel like it was going to burst......felt good but painful

Going to deload over the weekend and run a high protein diet with carbs only in my morning shake, cardio which will be either early morning or my own version of tabata training in the late afternoon

Dat a boy!

Ever think of TB-500 for your shoulder? That old goat TR loves the stuff!

[AD]

After that brutal legs day, what hurts the most? Quads? Hamstrings? Knees?

[marcus300]

Dat a boy!

Ever think of TB-500 for your shoulder? That old goat TR loves the stuff!

No ive never thought about that, I will see how I go over the next few days

[marcus300]

After that brutal legs day, what hurts the most? Quads? Hamstrings? Knees?

Everything hurts my hams and glutes are very tight but I would say quads the most feeling really good though

[Capebuffalo]

Keep updating us like you have been. You are motivating me and getting me re energized after the holiday and fighting a cold.
Because of you I shall push on and upward
Thanks

[marcus300]

Keep updating us like you have been. You are motivating me and getting me re energized after the holiday and fighting a cold.
Because of you I shall push on and upward
Thanks

I didnt know that many people was watching but ive had a few pm's saying thanks for the thread and inspiration so I will keep it going as long as people want to listen to me waffle on lol

Glad it helped you in some way

[calgarian]

Marcus........ Thank you for this thread. I got extremely busy during the week but whenever I have time I come and red this thread extremely knowledgeable and helpful....Thank you....


Oh and I am doing fine thank you for asking.

[lovbyts]

Marcus........ Thank you for this thread. I got extremely busy during the week but whenever I have time I come and red this thread extremely knowledgeable and helpful....Thank you....


Oh and I am doing fine thank you for asking.

Yeah we know how you are.

[marcus300]

Early AM - Fasted Cardio -

AM - oats, pro blend, banana, creatine, 2000mgs vit-c, 6 caps omega 3's & 6's, 3 liv 52, 150mcg T4

AM - Chest - incline dumbells 2 x warm up sets - 2 working sets + dropsets to failure
Incline flyes - 2 working sets + dropsets to failure
Verticle chest lpress - 2 working sets + dropsets to failure
Flat flyes - 2 working sets + dropsets to failure

AM - post - 1 tin tuna & 5 whole eggs & brown rice, raspberries, creatine

Sleep - 1 1/2 hours

Midday - Pre - 2 chicken breast, sweet potato, asparagus

PM - Triceps - Pushdowns ext - 2 warm up sets - 2 working sets +dropsets to failure
Skull crushers - 1 warm up set - 2 working sets + dropsets
Dips - 2 working sets - high reps/as many as possible
Tricep kickbacks - 3 working sets - 15,10,8

Abs -

PM- Post - oats, pro blend, banana

Trained twice today - very intense because had 2 rest days over the weekend and also deloaded so when I started to load and felt an instant charge and my viens were popping without even going to the gym. Shoulder injury still playing up but getting better couldnt hit my heaviest bells on incline due to my shoulder but really went for it on the dropsets and my chest was flamed full of blood. Went home and ate more and then slept. More food and hit the gym again early PM and destroyed my triceps - again the pain was intense but nice pain - abs then home to feed again

[marcus300]

Eating all day now to feed the 2 training sessions and also reload my G stores

Still pumped for the session today and the food is still flowing

1 training session tomorrow though phewwwwwwww

[RaginCajun]

nice marcus!

must be nice to catch a nap during the day!

[marcus300]

nice marcus!

must be nice to catch a nap during the day!

Yes it was and ive been working hard on many things lately so it was nice to take a rest and do what I like train,eat and sleep

[marcus300]

AM- workout


Trained back this morning, went heavy and mostly hit thickness. I was gasping for breath on all sets and was very tasking for me, dropsetting bent over rows kills me and require a lot of oxygen and motivation but did a couple of serious sets what would put most in hospital. Feeling really strong at the moment and the shoulder injury is getting better didn't feel during back workout. Back is blown out and feels tight and pumped. Also hit 30 mins cardio after workout then home to feed the furness.

[MR-FQ320]

Subbed, it's nice to read a vets/hof'r/staff experienced log.