**Marcus's HIT Dungeon**

[baseline_9]

How did that back sessio go then big boy

What did I miss out on?

[marcus300]

How did that back sessio go then big boy

What did I miss out on?

Ive just finished and I did back. We focused on rest pause because we have been mentioning on here so I thought I would do it during my back workout, it went something like this -

Wide grip pulldowns to the front
2 warm up sets - high reps, stretching inbetween sets
1 working set - rest pause - to failure 8 reps, 6reps,3 reps and one forced

bent over bb rows -
1 feel set - 15 reps
1 working - rest pause - 8 reps, 6 reps, 4 reps

one arm db rows
2 working sets to failure

hammer strength pulldowns
1 feel set - 10 reps
1 working set- rest pause - 8,6,3

weighted hyperextentions static
3 sets to failure - increasing weight

Back was in bits and very tasking on my lungs, need to do more cardio. Back is very tight and looks fuking wide and thick - still suffer with lower back problems but doesnt really bother me with moving some serious weight around on my back, usually other movements suffer rather than my back. Don't want to start shouting numbers out because i'm not into all the bull internet numbers thing but all I will say is I'm a strong fuking bull and shift some serious weight.. Again I cant express enough how important it is to go to failure then incorporate rest pause or any other intense training protocol, getting your body to failure is the key to growth, pushing yourself into this zone is where you need to be, forget the pain go through it and your body will have no alternative except to grow

[marcus300]

That barbell with 2 plate on each side for bent over rows OWES me money.
Lets kick his ass.

Those are warm ups??

[Capebuffalo]

Those are warm ups??

Not warm up but 1 st set. Thanks for noticing.

[marcus300]

Not warm up but 1 st set. Thanks for noticing.

Keep trying to go heavier but keep the form strict, incorporate some rest pause or drops which will blow your back, ive made great improvements on my back from bb rowing

[Capebuffalo]

Keep trying to go heavier but keep the form strict, incorporate some rest pause or drops which will blow your back, ive made great improvements on my back from bb rowing

225
275 failure partial reps
Double drop.

[marcus300]

225
275 failure partial reps
Double drop.

Excellent

[DCI]

My back is numb from the training that is all, sound for the advice marcus we did deadlifting aswell as t bar rows on top of everything broken is not the word

[marcus300]

My back is numb from the training that is all, sound for the advice marcus we did deadlifting aswell as t bar rows on top of everything broken is not the word

Keep training like this and see what progress you have made in 3 months time, sounds like your on the right track

[DCI]

Keep training like this and see what progress you have made in 3 months time, sounds like your on the right track

Thanks man its going to be unreal, nearly gawked last night after deads was crazy

[Capebuffalo]

Listen to Marcus. He's the man.

[DCI]

I am becoming more of a believer lol, i am broken cant wait for chest tonight its going to be a sore one

[--->>405<<---]

marcus how old are u?

[marcus300]

marcus how old are u?

45yrs old

[milky01623]

Can I just point out that as of the competition start dates the guru known as "Marcus " will only be available to give advice to British entrants sorry for any inconvenience but I need all the help I can get
Thank you. ;-)

[--->>405<<---]

45yrs old

shoot u look great for 45! im 38 so i can see i still have some good years ahead of me!

[marcus300]

shoot u look great for 45! im 38 so i can see i still have some good years ahead of me!

Its all about sculpting the clay these days for me 405 lol

[kelkel]

45yrs old

Old Fvck.....

[DCI]

45yrs old

Bus pass for you

[marcus300]

Old Fvck.....

piss off you older fuk

Bus pass for you

not yet but I can smell it

[Capebuffalo]

Can I just point out that as of the competition start dates the guru known as "Marcus " will only be available to give advice to British entrants sorry for any inconvenience but I need all the help I can get
Thank you. ;-)

Or he started a thread about your abs. .)

[kelkel]

Shiat, I forgot!

[milky01623]

Or he started a thread about your abs. .)

Maybe but the title would be
Can you spot Milkys abs

[DCI]

not yet but I can smell it

Lol the smell of the pass or the smell of piss off the bus itself

[DCI]

Chest tonight was by far and away the hardest

[gearbox]

Chest tonight was by far and away the hardest

I still struggle with going past failure while doing chest. It burns and feels like something is going to give out!

[DCI]

I still struggle with going past failure while doing chest. It burns and feels like something is going to give out!

Yeh, my body literally just shut down by the time i get to the failure set, for flat db press I was doing 50kg db's, incline 45kg's and decline 40's it nearly killed me for the failure sets for them all. Tomorrow is legs and this shall be interesring

[gearbox]

Yeh, my body literally just shut down by the time i get to the failure set, for flat db press I was doing 50kg db's, incline 45kg's and decline 40's it nearly killed me for the failure sets for them all. Tomorrow is legs and this shall be interesring

I do not have the lungs to do legs properly. Working towards it

[marcus300]

I still struggle with going past failure while doing chest. It burns and feels like something is going to give out!

What is your chest routine ? Can you explain were you struggle and I'll see if I can help

[marcus300]

Chest tonight was by far and away the hardest

None of it is easy. It's hard and exhausting

[kelkel]

I do not have the lungs to do legs properly. Working towards it

Then you should try some giant sets every now and then! You'll get lungs or die trying. I'll warm up on extensions, presses and squats then when the work starts you load up all three devices with your working weight and go to failure on all three without rest, in that order. Rinse and repeat. It'll kill ya. Your legs will give out way before your back does.

kel

[gearbox]

What is your chest routine ? Can you explain were you struggle and I'll see if I can help

What I struggle with is once I do one working set I am usually done!
Ex if I do db flat I will try for about 4-6 plus a forced and negative and if I do another set a min later I can't. Or if I go to decline I can't do close to the same weight. But this was before I knew you would rest 2-3 mins between exercises. I was racing over to next machine and having to do very light weight cause I am muscle tired and cardio!

[gearbox]

Then you should try some giant sets every now and then! You'll get lungs or die trying. I'll warm up on extensions, presses and squats then when the work starts you load up all three devices with your working weight and go to failure on all three without rest, in that order. Rinse and repeat. It'll kill ya. Your legs will give out way before your back does.

kel

Take it easy old bull. I will have to work up to your monster routine!

[marcus300]

What I struggle with is once I do one working set I am usually done!
Ex if I do db flat I will try for about 4-6 plus a forced and negative and if I do another set a min later I can't. Or if I go to decline I can't do close to the same weight. But this was before I knew you would rest 2-3 mins between exercises. I was racing over to next machine and having to do very light weight cause I am muscle tired and cardio!

Resting longer time inbetween movements is fine, take what ever time it takes to go to the next exercise and mentally prepare yourself. When your warming up or doing your feel sets going into your working set then try you best to keep this rest period down to 1 min but if you need more time take it, go with how you feel to lift that weight but anything around 1min to 90secs will be fine. One week try just doing dropsets on your working sets and the weeks after doing rest pause, then go back to forced and negatives see which method works best. You will learn how the body respond with these methods and which major/minor muscle group you will attack with them, many times I incorporate a few methods into my workout.

My chest workout yesterday was a killer we did forced and negatives and went to total failure, the burn in my chest felt like it was on fire during my last negatives, infact my arms collapsed on the last negative on hammer strength which told me I went to my max and it was a good job I was on the hammer machine with the weight I was shifting.

Been off cycle for a few weeks now and just taking creatine, my strength hasn't changed and my mental focus is still high, really like training at the moment and I think its because I am not spending alot of time in the gym when I go. I usually hit it hard and heavy and leave well within 45-60mins which suits the way I grow, my muscles bellies are getting thicker and my bf is going down slowly which is key for someone my size, I am on HGH at the moment along side my trt but my motivation is very high and cant wait to get in the gym, some weeks I have 3 days off because of my work but it really suits my body because it repairs fully.

[marcus300]

Then you should try some giant sets every now and then! You'll get lungs or die trying. I'll warm up on extensions, presses and squats then when the work starts you load up all three devices with your working weight and go to failure on all three without rest, in that order. Rinse and repeat. It'll kill ya. Your legs will give out way before your back does.

kel

Excellent for increasing your stamina and fitness for when you start training HIT

[DCI]

I do not have the lungs to do legs properly. Working towards it

Ohh I think I will be the same, and will probably gwt sick tonight I was very close to on tuesday night doing back

None of it is easy. It's hard and exhausting

Ohhh def man, I know it's not going to be easy, but man it's great, I feel like as if I started training all over again.

[Capebuffalo]

Ok Marcus lets hear about today's workout. What did you do?

[milky01623]

Trained shoulders tonight in one of the few times I actually get a mid week at home lol

Shoulder press
Side lat raises
Hammer strength shoulder press
Reverse pec deck
Seated rear delts
Shrugs

All rest paused except for the presses managed to get a spotter for these so I did failure forced and negs
I'm now in agony but in a good way ;-)

[Capebuffalo]

Trained shoulders tonight in one of the few times I actually get a mid week at home lol

Shoulder press
Side lat raises
Hammer strength shoulder press
Reverse pec deck
Seated rear delts
Shrugs

All rest paused except for the presses managed to get a spotter for these so I did failure forced and negs
I'm now in agony but in a good way ;-)

May I suggest doing rear delts on back day. What are you doing for front delts?

[marcus300]

Ok Marcus lets hear about today's workout. What did you do?

I did legs to, I pre exhausted them because my back was still sore.

Leg extensions, 2 warm up sets, 1 working set with double dropset.

Lying leg extensions, 2 working sets

Standing leg curls, 2 working sets,

V squat - 3 warm up sets. 1 working set going to failure with double drop sets . This really tasked my lungs, but legs were on fire.

2 sets of squats - 12,10

Seated calves raises
2 feel sets, 2 working sets to failure.

Leg press calves raises
2 working sets to failure.

Legs really pumped, had issues with my lower back what held me back, but overall good solid heavy workout.