**Marcus's HIT Dungeon**

[DontTaseMeBro]

Glad to hear about the knee, Kel. Being pain-free for a change would be nice. Its easier to bring the intensity when you aren't worrying about tearing something up. btw - how do you do "calf crap"? never heard of that one.

Congrats on 5 days, Cape. With your busy schedule, it takes dedication and determination to fit it in. Good job.

[scotty51312]

I've planned on doing back today, but the leg DOMs from the volume leg workout from 2 days ago are going to kill the deadlifts tonight. Dreading this

[Capebuffalo]

I've planned on doing back today, but the leg DOMs from the volume leg workout from 2 days ago are going to kill the deadlifts tonight. Dreading this

You've got this. Muscle up.

[kelkel]

Glad to hear about the knee, Kel. Being pain-free for a change would be nice. Its easier to bring the intensity when you aren't worrying about tearing something up. btw - how do you do "calf crap"? never heard of that one.

I just mean the usual stuff. Standing and seated work.

[AD]

I just mean the usual stuff. Standing and seated work.

Kel how is your feet position like for your calf exercises. Shoulder width? Slightly toe out? Is there any way to target the medial or lateral head with different feet placement?

[Rusty11]

Today's one of those days where I think about the wasted time. I sat on my ass until I was 49. I got so sick of seeing my 36" waist, my 12.5" arms, and my crappy chest with moobs that I just had to do something about it. And, at a whopping 150" lbs @ 6'1", let me tell you how stupid I looked. At 52, I'm jealous of all you young guys and your ability to make great gains and the cycles you post . I wonder what I'd look like had I started lifting years earlier. Keep hitting it hard, guys. I hate you all

[Cuz]

Today's one of those days where I think about the wasted time. I sat on my ass until I was 49. I got so sick of seeing my 36" waist, my 12.5" arms, and my crappy chest with moobs that I just had to do something about it. And, at a whopping 150" lbs @ 6'1", let me tell you how stupid I looked. At 52, I'm jealous of all you young guys and your ability to make great gains and the cycles you post . I wonder what I'd look like had I started lifting years earlier. Keep hitting it hard, guys. I hate you all

Hey man you don't nothin to be ashamed if here you should be proud!

[scotty51312]

You've got this. Muscle up.

Thanks I needed this ^^ Deads were weak tonight but I got 4 sets of 8 done after 4 sets of 10 pull ups. then tbar rows, lat pulls, cable rows and back hyperextensions.

Pwo was a sliced up apple, 4 egg whites, 1/3 cup oats, splash of apple juice 40grams of vanilla whey and some pumpkin pie spice. Tasted almost like apple pie... sorta

[Dpyle]

Shameless self promotion! Delts and arms this morning. Felt like crap when I woke up, but hit the gym wide open. Even managed a few extra reps on the working sets.

[Capebuffalo]

Shameless self promotion! Delts and arms this morning. Felt like crap when I woke up, but hit the gym wide open. Even managed a few extra reps on the working sets.

It's about damn time you started doing this stuff right.
Delts look great. Wide.

[Capebuffalo]

Thanks I needed this ^^ Deads were weak tonight but I got 4 sets of 8 done after 4 sets of 10 pull ups. then tbar rows, lat pulls, cable rows and back hyperextensions.

Pwo was a sliced up apple, 4 egg whites, 1/3 cup oats, splash of apple juice 40grams of vanilla whey and some pumpkin pie spice. Tasted almost like apple pie... sorta

Glad to hear you got it done. 4 sets of deads isn't weak. How are legs today?

[Capebuffalo]

EZ bar curl super set w/seated db curls 1 warm 2 working
High cable curls 2 working
Db hammer curls 1 working

V bar cable press downs 1 warm 2 working w/drop
1 arm reverse cable kick back 2 working
Lying db kick backs 1 working
Rope press down 1working.

[marcus300]

Found the answer to one of my above questions

To understand Mike Mentzer you have to understand bodybuilding in the ’70s. physique champs typically worked out twice daily and trained body parts thrice weekly with 20 or more sets each session. Mentzer called this madness, claiming there was too much endurance-style toil and not enough growth-stimulating sets or rest. He adopted the high-intensity beliefs of Arthur Jones in formulating his own philosophy: Heavy Duty.

His recipe was low-rep sets pushed to failure and beyond in brief and infrequent workouts. Mentzer’s competitive career was as intense and abbreviated as his routines. He won the Mr. America at 24, but after a controversial fifth at the 1980 Mr. Olympia he retired at 28. Still, the iconoclast espoused Heavy Duty until his death in 2001, and his tenets—adopted by six-time Mr. Olympia Dorian Yates—continue to impact training routines.

Heavy Duty Tip Sheet

- Sets need to be pushed to absolute failure or beyond, and such sets must be kept to a minimum.

- To propel sets beyond full-rep failure, have one or more partners assist on forced reps.

- Emphasize the eccentric halves of reps as much as the positive halves.

- To maximize recovery, workouts should be brief and infrequent.

- If you don’t have a partner to assist on forced reps, do rest-pause reps once you reach failure in
a set. Rest for 10–15 seconds and then get one rep. Do this two or three times.

Attachment 149211Attachment 149212

I took majority of my training ideas from Mentzer and Yates, I adapted both to suit how I grow and respond. I am convinced that learning how to take your body to TRUE positive failure and beyond builds the biggest and thickest muscle than any other training. If you look at the guys who follow these principles you will see thick big muscle bellies what just look superior IMHO.

[Capebuffalo]

I took majority of my training ideas from Mentzer and Yates, I adapted both to suit how I grow and respond. I am convinced that learning how to take your body to TRUE positive failure and beyond builds the biggest and thickest muscle than any other training. If you look at the guys who follow these principles you will see thick big muscle bellies what just look superior IMHO.

I took majority of my training ideas from Mentzer and Yates, I adapted both to suit how I grow and respond. I am convinced that learning how to take your body to TRUE positive failure and beyond builds the biggest and thickest muscle than any other training. If you look at the guys who follow these principles you will see thick big muscle bellies what just look superior IMHO.

I will agree with you on that. Now that I have seen it for myself. It seems Mentzer was maybe 50-50 on the training and mind. He almost goes completely philosophical in some of his writings on training about the mind and state of being to achieve the best results.

[Dpyle]

It's about damn time you started doing this stuff right.
Delts look great. Wide.

Thanks cape. I've stalled out the last couple weeks around the 180 mark. Time to throw in a few more calories to push it on up a little. Upside is even with the gain bf seems to still be headed down.

[Capebuffalo]

Thanks cape. I've stalled out the last couple weeks around the 180 mark. Time to throw in a few more calories to push it on up a little. Upside is even with the gain bf seems to still be headed down.

When is your show?

[Dpyle]

When is your show?

August. First week

[Capebuffalo]

August. First week

Honestly 5 months out I would stop trying to gain weight. You will probably start in May with your cut. Anything you put on now will just be extra to have to lose. I'd maintain now. For what it's worth.

[Cuz]

All u guys r killing it. Damnit I needs to get healthy again errgg

[Capebuffalo]

All u guys r killing it. Damnit I needs to get healthy again errgg

Status report? Any better?

[Cuz]

Status report? Any better?

Yeah I am I think. Slowly but surely brother. I actually made it to a training session yesterday. Very light weight and high reps. Damn good pump and i felt agressive unfortunatley could not get to hardcore. I didn't want my body temp getting out of whack.

[Capebuffalo]

Yeah I am I think. Slowly but surely brother. I actually made it to a training session yesterday. Very light weight and high reps. Damn good pump and i felt agressive unfortunatley could not get to hardcore. I didn't want my body temp getting out of whack.

Well I hope you're on the back end of it.

[Cuz]

Well I hope you're on the back end of it.

Thanks man. Appreciate it.

[Dpyle]

Honestly 5 months out I would stop trying to gain weight. You will probably start in May with your cut. Anything you put on now will just be extra to have to lose. I'd maintain now. For what it's worth.

Kind of what I was leaning towards actually. Plan on adding cardio 3 days a week starting Monday and start tweaking diet mid April to cut real slow

[marcus300]

Marcus what is your nebido protocol and how does it come out as in mg/week after taking in slow release?

My Nebido protocol is 1000mg every 11 weeks and this keeps me feeling like 21 again. I do feel a slight drop off at week 10 but my doctor drop me down from 12 to 11 and said he will review after 6 months. I have zero problems and everything is within range and I feel fantastic but the most benefit ive seen is it maintains my muscle mass very well.

[kelkel]

Kel how is your feet position like for your calf exercises. Shoulder width? Slightly toe out? Is there any way to target the medial or lateral head with different feet placement?

Stance width depends on the exercise/machine being used. I tend to be slightly "toe in" by nature when doing calves and I'm not sure why. Maybe it just feels better to me. To your point, yes, you can change the focus by moving toes in or out but it's really only slightly. I'd simply put more emphasis on moving some substantial weight with a good pace than I would worrying about slight variations. I'm not a high rep guy on calves. They get reps all day long just living.

One thing I've always done, and I don't know why but it just feels correct, is to sorta bounce at the top of the movement a time or two per rep. What I mean is when I get to the peak I kick into it one more time. Like a slight bounce. Always seemed to nail the peak contraction and there's no doubt in my mind it worked for me over the years.

[kelkel]

My Nebido protocol is 1000mg every 11 weeks and this keeps me feeling like 21 again. I do feel a slight drop off at week 10 but my doctor drop me down from 12 to 11 and said he will review after 6 months. I have zero problems and everything is within range and I feel fantastic but the most benefit ive seen is it maintains my muscle mass very well.

As you know they approved it in the states but they also REDUCED the injected amount down to 750mg from 1000mg. Their goal over here is a 500 TT level which we all know means nothing without factoring in free T. And with many insurance companies if you hit the minimum acceptable mark they won't do any more for you. I predict there will be a lot of unhappy recipients of Aveed in the U.S. if these protocols remain. One size does not fit all! Damn FDA.

[DontTaseMeBro]

Back day:

wide grip lat pulls (1 warm up, 1 feel, 1 working set of 10 to failure)
narrow strait-arm pull down (1 feel, 1 working set of 8 to failure)
t-bar row (1 feel, 1 working set of 9 to failure then drop and 2 reps)
wide cable row (1 feel, 1 working set of 8 then drop plus 2 reps)
1/2 deadlift (1 feel, 1 working set of 10)
shrugs (1 feel, 1 working set of 10)

Not bad, but didn't have a spotter

[marcus300]

As you know they approved it in the states but they also REDUCED the injected amount down to 750mg from 1000mg. Their goal over here is a 500 TT level which we all know means nothing without factoring in free T. And with many insurance companies if you hit the minimum acceptable mark they won't do any more for you. I predict there will be a lot of unhappy recipients of Aveed in the U.S. if these protocols remain. One size does not fit all! Damn FDA.

And what is the protocol for the 750mgs?

[scotty51312]

Glad to hear you got it done. 4 sets of deads isn't weak. How are legs today?

legs today still feel like i borderline over trained but I have the today off work. So time for a hot soak, maybe a few minutes in the sauna and I'll be ready for cardio. Getting harder and harder to warm up this middle aged muscle

[kelkel]

And what is the protocol for the 750mgs?

Appears to be the same as yours. Initial, booster then every 10 weeks.

[marcus300]

Appears to be the same as yours. Initial, booster then every 10 weeks.

Ahhhh that's not going to work out great!!

[marcus300]

Training each body part every 10-12 days at the moment. Its actually doing good with my injured delt and I seem to be growing very slowly.

Still busy so cant post like normal but hopefully should be getting some spare time very soon

[kelkel]

Ahhhh that's not going to work out great!!

Agreed. When I read that all I could think of was the multitude of disappointed people there will be. The uneducated in this arena will probably do just fine! I blame the FDA and the Insurance Lobby.

[kelkel]

Back and Shoulders yesterday:

Heavy BB Rows: 2 sets, last with drop
Close grip pulldowns: 2 straight sets
35 degree rows on smith: 1 set, with RP
Pulldowns: 2 straight
Shrugs: 2 heavy

Laterals: 2 sets, no drops or RP's
Rear delts over bench: 2 sets, higher reps
Smith Press: 2 sets, last with drop then RP.

Zero shoulder pain. Things are looking up.

[RaginCajun]

Training each body part every 10-12 days at the moment. Its actually doing good with my injured delt and I seem to be growing very slowly. Still busy so cant post like normal but hopefully should be getting some spare time very soon

Maybe I need to go to this

[almostgone]

Another Sat. night/Sun. morning at work....but on the bright side, this Sunday is leg day.

[GirlyGymRat]

Another Sat. night/Sun. morning at work....but on the bright side, this Sunday is leg day.

I do legs on Sunday too. Gym is quiet and don't feel like in the way of the beasts. Not that many guys even do legs. Kinda funny looking - top heavy. The guys that might have decent lower body wear long pants tho.

[Cuz]

I think I've lowered my bf due to a calorie deficit last week. Still holding mass. Not a lot but some for my tall ass frame. Trained one time this week also. No gear in 9 days...debating on whether to keep going or pct. Thoughts on what I should do?

[Black]

I think I've lowered my bf due to a calorie deficit last week. Still holding mass. Not a lot but some for my tall ass frame. Trained one time this week also. No gear in 9 days...debating on whether to keep going or pct. Thoughts on what I should do?

<img src="http://forums.steroid.com/attachment.php?attachmentid=149340"/>

Definitely looking a lot more dry. How much longer was your planned cycle supposed to be.