**Marcus's HIT Dungeon**

[Capebuffalo]

Just am cardio and pm lifting to avoid losing more time with the family in the evenings. And the carb drop was just to test the waters on carb cycling, but I can already see that's not for me. Even with timing all my carbs for the day within a 4 hour window pre workout, I'm still left very sluggish and weak through the last half of my workout.

From this point I'm gonna go the easier route. Gonna drop the whole milk from my waking shake, drop 1 of my 4 cups of oats ( may be added back depending on my energy levels) then see how things go. I may see a quick change just by adding the cardio seeing as its the first I've done in a couple years.

You will only drop your carbs a few days before the show. You need them now while your training. When you drop carbs you won't be training. You won't need them. FYI the week before the last week I am eating 30 ozs. Of potatoes plus rice and oatmeal a day. (No way now and I was running the drug store)Stop screwing around during this critical time. Figure your cals each week to lose your weight. Don't put your body into shock during an already weakend state. Eat what you plan and train that's it. If your on track weight wise fvck cardio. Agin no undue stress on the body. I'm going to tell you, your first show, by the end you will be a weak mother fvcker and it's going to suck. Completely. But when you step on stage all that is forgotten. You are king of the world on stage. (Unless they are doing comparisons and you're holding poses for long stretches. That sucks too. Lol)

[Capebuffalo]

Sorry had to post. I've never had a peak before albeit small. It is a start.
Again I have to give credit to Marcus aka Dorian

[Hazard]

Checkin in!


Had a great chest/bi workout tonight. It's a lot different working out after work compared to when I was out of work lol!

I'm hittin it hard and eating..... Still over 250..... Making my way back up. Primarily concerned with leaning out tho. I'm doing cardio now..... And hate every minute of it. Usually about 30 mins on the stair master with another 15-30 on the treadmill.

[Black]

Two words Bad Ass

<img src="http://forums.steroid.com/attachment.php?attachmentid=150076"/>

Good example how tattoos can create an illusion. Like the tattoos on his obliques and then bare abdominals creates an illusion of a more narrow waist.

[almostgone]

Sorry had to post. I've never had a peak before albeit small. It is a start.
Again I have to give credit to Marcus aka Dorian

Looks good, Cape....proud for you, man!

[marcus300]

Presses,front r,side r, bent over flys, reverse x over flys i had no pian that day it was the next day. I've had it before and it's defo not a muscle big man it's under it i'm getting the pain. rotator cuff maybe ?

Kill the front raises it will help to take the pressure off the RC

[marcus300]

Good example how tattoos can create an illusion. Like the tattoos on his obliques and then bare abdominals creates an illusion of a more narrow waist.

I'm really struggling with how I should design the sleeve over my biceps/triceps. Ive got the pieces I want but struggling with how they should flow with my muscle. My artist told me to leave it with him but I think I need to come up with some ideas to it doesn't close my arm up

[Capebuffalo]

Chest

Smith Inclines. Did a Century
Seated cable crossovers

Zero left. I gave everything.

[marcus300]

Chest

Smith Inclines. Did a Century
Seated cable crossovers

Zero left. I gave everything.

well done

[DontTaseMeBro]

marcus - can you post a link to the burst cycle article? I read it, but now I can't find it and want to add it to my reference
articles.

[DontTaseMeBro]

nevermind - i found it. not sure why the search didn't pick it up earlier.

[almostgone]

Incline d'bell press-2 w/u, Work-11-4-2. Switching to incline Smith b'bell press next session.
Incline fly-2w/u, Work1-7-4-2. (bumping this one up next time). Drop weight Work2-9-4-2.
Smith flat b'bell press-2w/u, Work1-9-4-1.5(bumping this one up next time). Drop weight. Work2-7-4-2
Flat fly-2w/u, Work1-6-3-2, Work2-7-3-1.5.

Chest feels I'm being pulled in 2 directions.

[marcus300]

marcus - can you post a link to the burst cycle article? I read it, but now I can't find it and want to add it to my reference
articles.

In my signature mate below

[clarky.]

Doc thinks it's tendonitis so got some anti inflammatory got to rest it for a wk. If it's not better by the start of next wk i've to go to the physio.

[Hazard]

I'm really struggling with how I should design the sleeve over my biceps/triceps. Ive got the pieces I want but struggling with how they should flow with my muscle. My artist told me to leave it with him but I think I need to come up with some ideas to it doesn't close my arm up

I think you should come up with a concept/theme for your sleeve and then leave it to him to make it contour to your arm. I explained to my artist what I want and how I wanted it to look. He said it won't be a problem..... We'll see. May 7th is my 1st session

[marcus300]

I think you should come up with a concept/theme for your sleeve and then leave it to him to make it contour to your arm. I explained to my artist what I want and how I wanted it to look. He said it won't be a problem..... We'll see. May 7th is my 1st session

I have mate its a life journey tattoo of certain events in my life, I have very strong lines of muscle which is difficult to put all this on while going with the flow of my bellies. I think I have an idea what make just work going to put in on paper and see what happens

[Hazard]

I have mate its a life journey tattoo of certain events in my life, I have very strong lines of muscle which is difficult to put all this on while going with the flow of my bellies. I think I have an idea what make just work going to put in on paper and see what happens

Lol either way you won't look small haha. It sounds like a nice piece.... Can't wait to see it finished

[scotty51312]

Leg Day today.
I'm going to spend the next 2 hours psyching myself up for this. I've been having an argument with my lifting partner lately who thinks we focus to much on squats. Always wants to go lighter on squats or less sets and add in lunges or SLDL's While I prefer to just squat heavy for 4-6 sets, burn out with extensions and curls then calves.

I'm pretty sure its just because his form sucks and he can't get below parallel with the weight I do

[Rusty11]

So, shoulders/tris today. I took someones advice( I think marcus or kel) and did db lying ext instead of bb. What a difference...no elbow popping/discomfort. I'm sold.

[Capebuffalo]

Ok I've had squirters before. You pull the pin out and blood shoots out once. Oh not just now in the quad. I pull the pin out and it squirts and I'm like ok clean the floor but then again and again. Each time my heart beats it shoots out. It is surprising and takes me a min to cover and put pressure on it. It stopped but that was a first for me.

[Fllifter]

Ok I've had squirters before. You pull the pin out and blood shoots out once. Oh not just now in the quad. I pull the pin out and it squirts and I'm like ok clean the floor but then again and again. Each time my heart beats it shoots out. It is surprising and takes me a min to cover and put pressure on it. It stopped but that was a first for me.

Nicked and artery did ya now???

[almostgone]

So, shoulders/tris today. I took someones advice( I think marcus or kel) and did db lying ext instead of bb. What a difference...no elbow popping/discomfort. I'm sold.

It really eases the stress on the elbows doesn't it?

[marcus300]

So, shoulders/tris today. I took someones advice( I think marcus or kel) and did db lying ext instead of bb. What a difference...no elbow popping/discomfort. I'm sold.

Stick with them they work and really put some meat on those triceps without any strain on the elbows

[Capebuffalo]

Back

I've been concentrating on thickness the last 4-5 weeks.
Bent over rows and deads are always included.
Any suggestions on mass building thickness movements?

[Cuz]

Back

I've been concentrating on thickness the last 4-5 weeks.
Bent over rows and deads are always included.
Any suggestions on mass building thickness movements?

Lookin good man. Tbar rows and rack pull/deadlift. I think is all u need. I do the pulls every other workout. Two movements for thickness and two for width. HiT style if I'm trting to grow

[Capebuffalo]

Lookin good man. Tbar rows and rack pull/deadlift. I think is all u need. I do the pulls every other workout. Two movements for thickness and two for width. HiT style if I'm trting to grow

I'm alternating wide and narrow grips. And regular and reverse grip where applicable.

[marcus300]

Back

I've been concentrating on thickness the last 4-5 weeks.
Bent over rows and deads are always included.
Any suggestions on mass building thickness movements?

Nothing wrong with that mate looking good. Thickness I tend to stay with BB rows, one arm db rows, seated low pulley rows and hyperextensions. I try to prioritize either thickness or width when doing back even though I attack both in the workout I will focus more on one or the other more. Ive got a bad low back disc issues so I had to build some thickness all the way down my spine and I did this by pure hard work and rowing. Strict form mate otherwise injury can occur

[DCI]

Checking here as I have a spare few mins on lunch.

Progress is good was looking at my original pic from when I started this journey there is a serious change in me hipefully by the middle of the summer should be leaner again.

Like to thank all the contributors in this thread to helping my progress and your pics to keep me motivated

[Capebuffalo]

Nothing wrong with that mate looking good. Thickness I tend to stay with BB rows, one arm db rows, seated low pulley rows and hyperextensions. I try to prioritize either thickness or width when doing back even though I attack both in the workout I will focus more on one or the other more. Ive got a bad low back disc issues so I had to build some thickness all the way down my spine and I did this by pure hard work and rowing. Strict form mate otherwise injury can occur

I've gone much lighter to control the weight and be able to really squeeze on the contraction. Doing this has made my back sore for 4-6 days. I have been waiting all week to work back. Today was the first day I felt it could handle it. Everything you mentioned I am doing for thickness. I'm thinking 2 more weeks of thickness only then add a width or 2 in.

Having those several months "off" has really been a blessing. I think it has allowed for new growth. And I'm more focused on the finite details of building the muscle. I'm not going to worry about the scale. Like Kel has said repeatedly. Size can be an illusion. If I look 225 at 210 I'm good with that now. Maybe this thread has helped my further mature on different aspects that used to hold weight with me that shouldn't have.

[DontTaseMeBro]

I've gone much lighter to control the weight and be able to really squeeze on the contraction. Doing this has made my back sore for 4-6 days. I have been waiting all week to work back. Today was the first day I felt it could handle it. Everything you mentioned I am doing for thickness. I'm thinking 2 more weeks of thickness only then add a width or 2 in.

Having those several months "off" has really been a blessing. I think it has allowed for new growth. And I'm more focused on the finite details of building the muscle. I'm not going to worry about the scale. Like Kel has said repeatedly. Size can be an illusion. If I look 225 at 210 I'm good with that now. Maybe this thread has helped my further mature on different aspects that used to hold weight with me that shouldn't have.

well said, cape. keep up the good work, bro!

[marcus300]

I've gone much lighter to control the weight and be able to really squeeze on the contraction. Doing this has made my back sore for 4-6 days. I have been waiting all week to work back. Today was the first day I felt it could handle it. Everything you mentioned I am doing for thickness. I'm thinking 2 more weeks of thickness only then add a width or 2 in.

Having those several months "off" has really been a blessing. I think it has allowed for new growth. And I'm more focused on the finite details of building the muscle. I'm not going to worry about the scale. Like Kel has said repeatedly. Size can be an illusion. If I look 225 at 210 I'm good with that now. Maybe this thread has helped my further mature on different aspects that used to hold weight with me that shouldn't have.

That's great to hear having a sore back for 4-6 days must of caused some damage and your right about the weight its just a number, I look far bigger when I am lighter. Everything is an illusion with this game

keep on it Cape

[almostgone]

Planning on hitting legs when I get home today. I've been thinking about it, and I believe I'll try adding Jefferson squats at the end of my lift instead of lunges...maybe the Jeffersons will be a tad easier on my old knees..??

[clarky.]

Planning on hitting legs when I get home today. I've been thinking about it, and I believe I'll try adding Jefferson squats at the end of my lift instead of lunges...maybe the Jeffersons will be a tad easier on my old knees..??

Jefferson's squats i had to look that one up AG never heard of that one lol that looks weird.

[almostgone]

Jefferson's squats i had to look that one up AG never heard of that one lol that looks weird.

Lol, I might be a tad old. It used to be part of my regular rotation.

[Dpyle]

Only hit 2 training sessions this week before my ulcer/acid reflux flared up. Gotta get to the doc to get it sorted. The next couple days will be intense, and the body fat keeps heading down but not as fast as I feel it should. Still hanging at an even 180 for the moment.

[Sfla80]

Shoulders today and hit my highest weight in a while....195# today, feeling good about that.

Seated BB press 175# for 6 (still my weakest exercise) drop for 3 more
Lateral raise
bent over lateral raise
Smith machine upright rows
Used preacher bar for 2 handed front rasies (something new)

Felt good today. Posting a frot shoulder and back shoulder pic following this....have to up load from my phone. Let me know how the shoulders look. Maybe need a different view let me know.

[DCI]

Great lifts there sfla80 thats good weight to be pushing.

Tonight was shoulders for me too. Was working on my car last Monday and hurt my right shoulder stripping bolts off the downpipe crazy tight from the heat. It was sore for the week but didn't affect me too much tonight thankfully.

To be safe I pre exhausted to lower the weight but get full effect of the weight against the target muscle.

Started with side db laterals

Seated smith machine press

Bb shrugs

Front raises and then arms to finish was completely spent but managed some cardio

[Sfla80]

[Sfla80]

Thanks DCI! Trying to stick with u big boys

[DCI]

Looking good in the above pics big triceps and lean man , I'm strong but need to do more leaning but I've travelled a long long way from were I started