**Marcus's HIT Dungeon**

[Java Man]

Felt like posting a little update on my cut. Down two more pounds in two weeks (202). Not trying to get to a certain weight, just making sure I'm not losing too much. Increased calories by 200 two weeks ago as I started feeling a little sluggish from being on a 500 calorie deficit. In the second pic, I'm obviously doing a vacuum.


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Ripped.

[almostgone]

Sounds like everyone is kicking @ss!! Had my 1 night off last night. These 8-12 hr. days really take the wind out of my sails. Slept almost 12 hours last night. Got up once to tap a kidney and have a shake. Will be hitting back later on today. Traps and anterior heads are still nicely sore from 2 days ago.

[clarky.]

After that work out last night my arms are not sore. I'm fvcking fed up with this every muscle i can really hurt but arms are a ****ing nightmare.

I am going to work bi's & tri's on different days to see if that makes any difference. I was total fvcked guys i could not lift a single oz at the end of it pissed off guys any help ?. As i said any other muscle group is fine just these fvcking arms.

[almostgone]

After that work out last night my arms are not sore. I'm fvcking fed up with this every muscle i can really hurt but arms are a ****ing nightmare.

I am going to work bi's & tri's on different days to see if that makes any difference. I was total fvcked guys i could not lift a single oz at the end of it pissed off guys any help ?. As i said any other muscle group is fine just these fvcking arms.

Wait and see how they feel tomorrow, Clarky. For me, after a really nasty lift the "delayed" part of DOMS hits on the second day...or maybe your body is telling to change up your routine a tad??
Same thing with my biceps, so I switched my lifts slightly but still have an "arm day".

[DCI]

@almostgone, I gwt the same issue on legs generally, they are manageable the next day but the day after holy god the pain lol

Today is fasted cardio and arms be fun fun, having coffee and taurine pre workout

[Black]

After that work out last night my arms are not sore. I'm fvcking fed up with this every muscle i can really hurt but arms are a ****ing nightmare.

I am going to work bi's & tri's on different days to see if that makes any difference. I was total fvcked guys i could not lift a single oz at the end of it pissed off guys any help ?. As i said any other muscle group is fine just these fvcking arms.

I've had that problem before. I find I get better results when doing a split where I work arms on a day by themselves. And superset triceps and biceps.

[Black]

Ripped.

Thanks buddy. Good to see you around.

[clarky.]

Wait and see how they feel tomorrow, Clarky. For me, after a really nasty lift the "delayed" part of DOMS hits on the second day...or maybe your body is telling to change up your routine a tad??
Same thing with my biceps, so I switched my lifts slightly but still have an "arm day".

Thanks AG

I've had that problem before. I find I get better results when doing a split where I work arms on a day by themselves. And superset triceps and biceps.

I never work arms with other muscle groups balck i always have a arm day. I do like super sets aswell.

[Rusty11]

After that work out last night my arms are not sore. I'm fvcking fed up with this every muscle i can really hurt but arms are a ****ing nightmare.

I am going to work bi's & tri's on different days to see if that makes any difference. I was total fvcked guys i could not lift a single oz at the end of it pissed off guys any help ?. As i said any other muscle group is fine just these fvcking arms.

Nothing gives me DOMS more than strict-form incline db curls. A couple of warm-up sets, then put that heavy weight on the dbs and do a strict slow set of 6...rest 20 secs 2 more...rest 20 secs 2 more...rest 20 secs 2 more. Your f'n arms will feel like they're going to explode.

[marcus300]

Nothing gives me DOMS more than strict-form incline db curls. A couple of warm-up sets, then put that heavy weight on the dbs and do a strict slow set of 6...rest 20 secs 2 more...rest 20 secs 2 more...rest 20 secs 2 more. Your f'n arms will feel like they're going to explode.

Come on .......yeeeees

[almostgone]

[kelkel]

Nothing gives me DOMS more than strict-form incline db curls.

Gotta agree. Been finishing my workouts with these lately. Strict is the key.

[Capebuffalo]

Gotta agree. Been finishing my workouts with these lately. Strict is the key.

I've always done them on the front end. Will try as my finishing move next week.

[hawk14dl]

Made a change to my leg workout the other night, just thought about telling it.

I lift at home with minimal equipment. Can't squat heavy due to a bad back and can't afford a leg press yet.
I usually lead off the session with squats since it's the main lift. Instead, I started with weighted lunges, then extensions, curls and calves (circuit style), and ended with squats.
Since I was pre exhausted I loaded a much lighter weight which was awesome for my back. I went very slow with a pause at depth before pushing back up.

Best leg day I've had since my back problems. That was Thursday and it still hurts to walk

[kelkel]

Made a change to my leg workout the other night, just thought about telling it.

I lift at home with minimal equipment. Can't squat heavy due to a bad back and can't afford a leg press yet.
I usually lead off the session with squats since it's the main lift. Instead, I started with weighted lunges, then extensions, curls and calves (circuit style), and ended with squats.
Since I was pre exhausted I loaded a much lighter weight which was awesome for my back. I went very slow with a pause at depth before pushing back up.

Best leg day I've had since my back problems. That was Thursday and it still hurts to walk

Squatting last is awesome. It's actually one of my favorite ways to do legs. I don't have a back issue but since you do it's really the smart way to train. Let me know when you look for a leg press. Get the one I have. Great unit.

[Capebuffalo]

So you want to be a bodybuilder? Watch this then go fvck some weight up.

[Black]

So you want to be a bodybuilder? Watch this then go fvck some weight up.

Video Link: http://youtu.be/gzDRxwPvCJc

Definitely motivating. Good music too.

Now I know bodybuilding is not based solely on lifting heavy weights and I'm not taking anything away from Heath. But when they show Coleman pressing 200lb dumbbells and then Heath using an Incline Hammer Strength Press machine, something gets lost.

Those clips from Ronnie Coleman: Unbelievable are still intimidating to this day. Man.

[marcus300]

So you want to be a bodybuilder? Watch this then go fvck some weight up.

Excellent and really makes me want to train, love stuff like this because this is what separates people. Good time to do one of my reposts


ARE YOU TRAINING HARD ENOUGH?

I've had a few PM's about training and cycles and one thing what shines through to me is that a lot are not training hard enough they dont fully understand how to train correctly. We spend so much time designing cycles and eliminating sides we think we have the perfect environment to grow into something what looks like it was carved out of stone but after 15 weeks of these super cycles most are pming me asking how can they stop the gains sliding away. We assume members are training hard enough and intense enough but in reality they aren't. I see alot of members just coasting through their training sessions and doing a set number of reps and sets and think the diet and AAS will transform them into a living god but all what happens is the gains slide away and they end up going back on gear to get some kind of size back.

I can't emphasize enough how important it is to find the right training protocol for your body to grow. You have to try many training routines and find which one you respond best to. We also need to get in the right mind set when we walk in that gym, you going there for one purpose and if you don't push your body beyond what its capable of doing your not going to grow bigger. You want to be leaving that gym feeling like you just done 10 rounds with Tyson in his hay day. You have to go through the pain, you have to push and pull the hardest you have ever done before, you have to push your body to places where its never been before and push past the pain every single time you go in the gym.

Overload your body to a state were its screaming for you to stop and no matter what, you couldn't do one more rep even if your life depended on it. If you don't train in this fashion your not training hard enough. Do you want to be bigger than anyone else, do you want to turn heads and do you want to have that monster size what no one else has got then if this is the case stop FUKING around in the gym and stop going through the motions and push past your limits and use methods what take you to hell and back.

I train that hard my eye balls shake and I find it hard to focus, I mentally prepare myself and think of things what make me angry and I push that last rep out no matter what. I kind of like the pain in certain bodyparts and I can push past it into a world of total hell, I feel like I am on fire and I swear I can feel the blood surging through my veins into the muscle what I am working. When I've done my last working set I know I cant perform another rep even if someone had a gun to my head and said you'll die if you don't do another rep, I know I've come to my limit and the sick thing about this is I actually enjoy it., I dream about it, I think about it and I cant wait to get back in the gym to do it again. Its like I'm self harming because the torture I go through is extremely painful but I know this is what I have to do to maintain what I've got and to build those extra few lbs of tissue. This is what seperates the normal guys who look like they go to the gym to the fuking monsters what walk this earth

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.

[kelkel]

A little food talk....since I'm constantly eating:

Cooked up a load of tilapia like usual. Instead of rice I tried asparagus a different way, for me at least. I pan fried it in extra virgin olive oil with garlic. Came out outstanding. Crisp and flavorful.

Food for thought.....

[kelkel]

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.

Let this paragraph sink in and honestly answer it. Then chart your course to progress.

[Rusty11]

So you want to be a bodybuilder? Watch this then go fvck some weight up.

Ok...you just inspired me to do something new. Next leg day, I'm gonna bring the bb out of the garage, into the backyard and do some walking lunges. Brutal!

[Java Man]

After that work out last night my arms are not sore. I'm fvcking fed up with this every muscle i can really hurt but arms are a ****ing nightmare.

I am going to work bi's & tri's on different days to see if that makes any difference. I was total fvcked guys i could not lift a single oz at the end of it pissed off guys any help ?. As i said any other muscle group is fine just these fvcking arms.

Sounds to me like what I try to leave feeling like. What's the problem?

[DCI]

Fcking love watching Ronnie the man was and is legend and a great character too.

His lifts are just insane.

Phil has truly stunning physique tho.

New fav bicep exercise, seated straight bench EZ Barbell curls holy god my biceps are wrote off

[clarky.]

Fcking love watching Ronnie the man was and is legend and a great character too.

His lifts are just insane.

Phil has truly stunning physique tho.

New fav bicep exercise, seated straight bench EZ Barbell curls holy god my biceps are wrote off

What do you mean with straight bench DCI ?

[DCI]

As in seat back up straight sitting as if you were going to be doing db shoulder pressing

[clarky.]

As in seat back up straight sitting as if you were going to be doing db shoulder pressing

Ahh ok mate never thought of that you just always think of db with the bench for bi's good thinking

[DCI]

Def, I can't claim it my training partner thought of it , a lightish weight and go hammer and tongs into it savage pump and isolation kerp the elbows tight to your body

[clarky.]

Ok guys did delts good warm up trained a bit different today but by fvck they were burning

Db front raises 2 sets to fail

Cable side raises 3 sets to fail there was some RP here

Rear delt cable flys 3 sets to fail 1 side at a time + did some negs on these

Shoulder press 3 sets to fail + i did a 1 drop on this

Guys the burn on every exercise was immense loved it. I will keep doing HIT i like it but just changed it today.

[Capebuffalo]

I've had 9 days of nothing but rest. When 4:30 rolls around in the morning I'm getting up and going to see just how bad I can endure pain. When I think I'm done I'll do 2 more. When I do those 2 I'll drop the weight and do more. When I can't go any lighter I'll do negatives. Then then then I'll find a way to do more and more. This will not be for the weak at heart. The ladies better stay home and lock up their daughters. The end. True fvcking story. Look it up.

[hawk14dl]

Upper body has been off for a week since my pain/discomfort. It's going down tomorrow

[almostgone]

Crunches-2 sets
Wide grip pulldown-2 w/u, Work-4.5-2.5-1
Close grip pulldown-1 w/u, Work-4-2.5-1
Straightjacket stretches
T bar rows-Work-4-2.5-1-.5
Low pulley rows w/ V-bar-Work-4-2-1-1-.5
Rack stretches/Toe touches
Deadlift-2 w/u, Work-8
Stretches

56 min.....Back is smoked. Feels like my back is getting....thicker??? Still a long way to go but progress is being made.

[marcus300]

Without experiencing pain you would never know what pleasure feels like


Going to the gym now to experience both

[Capebuffalo]

Neutral / Reverse grip Bent Over Rows
Wide Grip Pull Ups
Seated Cable Rowa
Deads

Killed it.

[DCI]

Savage cb going to do chest today

[marcus300]

Shoulders

RC warm ups movements


Cable side laterals
3 warm up sets
1 working to failure plus 2 drops


Smith machine shoulder press
2 feels sets
1 working set plus 2 drops

rear delts - machine
2 feels sets
1 working set plus 2 drops

bb shrugs
2 feels sets
1 working plus 4 drops

abs

Home and had rice and 7 whole eggs

[DCI]

Lol how much weight was on the b bar to be able to drop 4 times a lot I'm guessing haha sounds great marcus

[Capebuffalo]

Lol how much weight was on the b bar to be able to drop 4 times a lot I'm guessing haha sounds great marcus

Somehow I doubt it was 4 dimes.

[DCI]

Lol, I'd say you are correct cb

[marcus300]

Somehow I doubt it was 4 dimes.

It was a bit more than that

[Hazard]

Without experiencing pain you would never know what pleasure feels like

Going to the gym now to experience both

^^^^ love this. So true