**Marcus's HIT Dungeon**

[almostgone]

Oh dang, not to sidetrack the thread, but had to watch a few minutes of one of the DVDs. Tomi Lotta broke a strap repping with 705#, not once, but twice. Broke one strap, quickly had a replacement, starts repping again, and breaks the remaining original strap. Can't imagine the strain on the back and core.

[Dpyle]

who loves being big and muscular?
who like it when guys look at you when your out and about?
who like the pump and the feeling of a great workout?
who adores lifting weights
and most of all who loves the feeling being on cycle and having the sensation of being 10 men?

I DO

Love it all but the cycle bit, and that's only because its something I have yet to experience.

[kelkel]

Love it all but the cycle bit, and that's only because its something I have yet to experience.

One day you'll enter the dark side.


(we have cookies)

[clarky.]

I'm trying not to but what I had to deal with is hard work sometimes and things get intense at certain times. But I'm cool and rattle those weights when I get chance.



You Scots are hard fuking bastards, I am sure you will get the eye ball shake soon enough. Or then again it may just be me -I'm not wired up right

I think it's just that your not wired up right big man

[clarky.]

Tri's are sore today am a happy chappy. Shoulders tomorrow looking forward to it still no pain from ma shoulder so hopefully it's better now I'll see tomorrow. I think i will go light again though don't want to fvck it again.

[Dpyle]

One day you'll enter the dark side.

(we have cookies)

One day maybe, but still growing right now and wanna see just how far I can take myself. 5'5 and almost 190 has me pretty pleased with myself, but that temptation to crossover is always there.

[almostgone]

Tri's are sore today am a happy chappy. Shoulders tomorrow looking forward to it still no pain from ma shoulder so hopefully it's better now I'll see tomorrow. I think i will go light again though don't want to fvck it again.

Excellent, Clarky. Hope you're on the road to no more shoulder problems. My back is nicely sore from the last lift, but no lower back spasms yet. I think I still may go try a deep tissue session as soon as I can shake some spare time out of my schedule.

[almostgone]

One day maybe, but still growing right now and wanna see just how far I can take myself. 5'5 and almost 190 has me pretty pleased with myself, but that temptation to crossover is always there.

5'5" and 190 is very impressive!

[Dpyle]

5'5" and 190 is very impressive!

Would be more so if the body fat were lower, but I'm working on that gradually. It keeps coming down without the scales fluctuating very much so I'm pleased with it for the moment.

[clarky.]

Ok did shoulders today i did broomstick ex before i went and did RC ex there. I did a warm up on cables.
Pre ex side delts with cable they were burning and i also did negatives.

Standing side delt db 1 arm at a time 1 working DD

Shoulder press 1 working DD

Rear delts rev cable fly 1 arm at a time 2 working 1 D

Bb shrugs 3 heavy sets 1 drop

Side delts were on fire guys i went right down to half and partial reps.
Another thing i used lighter weights again today and it really hits the muscle great. When i used heavy weight i never got a burn close to what i get now so my form must be much better. I've never tried to be a smart ass in the gym and lift what i could not handle.
Shoulder press was fvcking hard i never shifted as much i usually do i wonder if it's because i fried the side delts i don't know but again the burn was there and the lift was hard.

Bb shrugs i usually do them on the smith but it was getting used so i used a rack and it was much better than using the smith maybe because you've got more movement ?. i've noticed this before but never mentioned it before anybody the same ?.

[Dpyle]

Ok did shoulders today i did broomstick ex before i went and did RC ex there. I did a warm up on cables.
Pre ex side delts with cable they were burning and i also did negatives.

Standing side delt db 1 arm at a time 1 working DD

Shoulder press 1 working DD

Rear delts rev cable fly 1 arm at a time 2 working 1 D

Bb shrugs 3 heavy sets 1 drop

Side delts were on fire guys i went right down to half and partial reps.
Another thing i used lighter weights again today and it really hits the muscle great. When i used heavy weight i never got a burn close to what i get now so my form must be much better. I've never tried to be a smart ass in the gym and lift what i could not handle.
Shoulder press was fvcking hard i never shifted as much i usually do i wonder if it's because i fried the side delts i don't know but again tbe burn was thrre and the lift was hard.

Bb shrugs i usually do them on the smith but it was getting used so i used a rack and it was much better than using the smith maybe because you've got more movement ?. i've noticed this before but never mentioned it before anybody the same ?.

I actually prefer to do my shrugs with db's. I seem to get a better contraction from the freedom in the ROM.

[clarky.]

I actually prefer to do my shrugs with db's. I seem to get a better contraction from the freedom in the ROM.

I do use db sometimes DP i just feel i work the traps better using a bb.

[Dpyle]

After 2 weeks off with the neck I couldn't take it anymore. The injury has mostly subsided but still there, more of an annoying impingement than anything. Monster back session yesterday!

Seated cable rows: 2 warmup, 1 feel, 1 working w 3 drops, 1 wide grip working set w 2 drops

T-bar rows: 2 feel sets, 1 working w RP and 1 drop

BB row: 1 feel, 1 working w 2 RP breaks

Wide grip pulldowns: 2 feel, 1 working 3 drops

V handle pulldowns: 1 working 2 drops

Hyper extensions: 2 warmups, then maxed out the machine for a straight working set.

Completely fried afterwards and still today, but I was only giving myself 30 seconds or so between sets. Kind of amazed myself when I checked the clock near the end and it had only been a half hour.

[almostgone]

That's a really great time, Dpyle. Hope the neck issue is about gone!


...slept like a dead man yedterday. Remember eating egg whites, eggs, spinach, and some 90/10 hamburger when I got home from work and hitting the shower. Next thing I knew it was 5 hours later and the wife was waking me up to eat another meal. Went back to sleep for another 4 hours. Guess the 7days/week takes it toll?
Looking forward to this morning. It's rainy and moderate temps....perfect for a lift when I get off of work .... should be a chest session. Back is still sore from 2 days ago, but not in a bad way.

[marcus300]

Delts - something different for me today

Standing military press
3 warm up sets + stretching
2 working sets to failure - went right down to halves

side lateral raises
2 feel sets
2 working sets to failure - down to halves and quarters

db rear laterals
2 feels sets
2 working sets down to failure

front raises
2 sets high reps with a plate to failure

BB shrugs
3 working sets to failure plus hanging stretch

[marcus300]

Not been eating like my normal self over the last 3-5 days, my body changes so fast and its unbelievable how its set in a routine from years of constant eating. Don't feel good and I don't look good either at the moment, workouts are good and have plenty of aggression going through the workout but my appetite is way off.

[RaginCajun]

Not been eating like my normal self over the last 3-5 days, my body changes so fast and its unbelievable how its set in a routine from years of constant eating. Don't feel good and I don't look good either at the moment, workouts are good and have plenty of aggression going through the workout but my appetite is way off.

appetite off, been tonguing arses again?

[marcus300]

appetite off, been tonguing arses again?

No, that was in my younger days when I was unstable

[clarky.]

No, that was in my younger days when I was unstable

Bahahaha ya fvcking mad man

[almostgone]

Not been eating like my normal self over the last 3-5 days, my body changes so fast and its unbelievable how its set in a routine from years of constant eating. Don't feel good and I don't look good either at the moment, workouts are good and have plenty of aggression going through the workout but my appetite is way off.

As close as you keep track of your diet, I'm sure any reduction in calories shows quickly. Can you get in a few shakes/day until your appetite improves?

[marcus300]

As close as you keep track of your diet, I'm sure any reduction in calories shows quickly. Can you get in a few shakes/day until your appetite improves?

If I cant eat for some reason I will down shakes instead, either way I need fuel one way or another. At my size it soon drops off if you don't keep feeding the furnace but will try my best

[Dpyle]

This week starts a new trial. Moving my workouts to every other day, and started cardio this morning. Knocked out 40 min on the treadmill at 3:30 this morning and fueling up for delts and arms this afternoon.

[kelkel]

This week starts a new trial. Moving my workouts to every other day, and started cardio this morning. Knocked out 40 min on the treadmill at 3:30 this morning and fueling up for delts and arms this afternoon.

Interested to hear how you do. What body parts are you combining DP?

[Dpyle]

Interested to hear how you do. What body parts are you combining DP?

Same as always, but I changed my rotation. Started Saturday with back and light bicep work, today is delts and heavy arm work, then legs, and chest and light tri work. Shooting for am cardio 3-4 days per week.

So I should be hitting each body part every 8 days. I'm hoping the full off day between each session will help spur some faster growth by giving me more time to fuel and recover.

And I'm not sure if the years of heavy manual labor have wired me up different, but I've found better response in some body parts by keeping the intensity high along with the volume.

[almostgone]

Good chest lift for me. I'm loving this weather/temps.

Incline flyes-2 w/u, Work-7-drop-3-drop-4. Bumping this weight up next time.
Smith incline press-2 w/u, Work-3-drop-1.5-drop-3-drop-2.5
Flat flyes-2 w/u, Work-3,drop,2.5,drop,3
Smith flat press-1w/u, Work-3-3-drop-3.5
Decline d'bell press- Work-1 set of 10. Running short on time.

Noticed a slight increase in strength. ...maybe due to the increase in my TRT? Currently feel like I have an internal sunburn from my sternum to my front delts. Also, still keeping a pretty wide grip on the Smith presses....say maybe a fist and a half wider than each shoulder? 42 min. total.

[clarky.]

Did chest today Did some stretching and warm up on cables.

Incline db press 2 working drop 2 working 1D

incline db fly 2 working 1D

chest press 1 working DD

Cable fly 1 working 1 D

Great session guys good burn at the top of the chest this is what i'm trying to target

Shoulders are still sore from sunday so the front delts were sore today when doing flys. All done in 43 min.

[Dpyle]

Delts and arms are in pieces and still pumped from yesterday's session.

DB side raises: 2 warm ups, 1 feel, 1 working w 1 drop and RP.

DB front raise: 1 feel, 1 working w 1 drop and RP

DB shoulder press: 2 feel, 1 working w 1 drop

Face pulls: 1 feel, 1 working 2 drops

Rear delt fly: 2 straight sets to failure

V bar push downs: 1 warmup, 1 feel, 1 working double drop

Reverse grip straight bar push downs: 2 working w 2 drops each

Over head tri extensions: 2 working w RP

Ez bar curl: 2 warmup, 2 working w RP

Cable curl: 2 straight sets with partials

Seated curl: 2 working w RP.

[Roger11]

Marcus, what is the highest dose of masteron you have run?

Im looking at 600-800mg.

I have enough for 800mg and ive heard at the dose it gives you daily changes.

[marcus300]

Marcus, what is the highest dose of masteron you have run?

Im looking at 600-800mg.

I have enough for 800mg and ive heard at the dose it gives you daily changes.

Ive used 1000mgs of masteron but there were no added benefits of using it at that kind of dose. 400mg-600mgs is a nice sweet spot for masteron IMHO and in all honesty its not a drug what you will get more results with if you do use more of it. Its a conditioning compound what you use with an already solid stack it will give you excellent hardness and a granite appearance to your muscles it wont build new tissue and the best benefits what this compound can do you need to be at 10% bf or under otherwise its a waste of time.

Ive used it many times and I do like it when I am at a low bf but as a builder its not something what I would touch, also don't be blinkered to thinking it will help cut you up it wont, this compound comes into focus when your already cut that's why its common practise for it to be used at the end of a pre contest stack.

[Roger11]

What stack would you recommend to go with masteron ?

I was going to run test/tren /mast var and winstrol with clen and t3 for my precomp stack and holiday stack.

Any compounds you would switch or change or anything?

[marcus300]

What stack would you recommend to go with masteron ?

I was going to run test/tren /mast var and winstrol with clen and t3 for my precomp stack and holiday stack.

Any compounds you would switch or change or anything?

I would say that's over kill,
if your 10% or under masteron would give you great condition and hardness to your muscles, if your bf is over than I wouldn't use it at all.
Test and tren would be enough in my eyes to do any wonders you like to your body,
winstrol I like in short bursts due to the drying out of the joints, but I found if I ran it for a shorter period at the end of a cycle it would give me further benefits and solidify my gains.
The test and tren is all you need but if you want to add anything just add one other compound either winny, var or masteron - the winny or var will add small amounts of gains without any water weight and also they are great in a cutting stack but the masteron is only needed once you got your bf right down IMHO

[clarky.]

Delts and arms are in pieces and still pumped from yesterday's session.

DB side raises: 2 warm ups, 1 feel, 1 working w 1 drop and RP.

DB front raise: 1 feel, 1 working w 1 drop and RP

DB shoulder press: 2 feel, 1 working w 1 drop

Face pulls: 1 feel, 1 working 2 drops

Rear delt fly: 2 straight sets to failure

V bar push downs: 1 warmup, 1 feel, 1 working double drop

Reverse grip straight bar push downs: 2 working w 2 drops each

Over head tri extensions: 2 working w RP

Ez bar curl: 2 warmup, 2 working w RP

Cable curl: 2 straight sets with partials

Seated curl: 2 working w RP.

Fvck DP what a session.

[Dpyle]

Fvck DP what a session.

Weekly! Today is legs and I'm already fvcking amped! The only problem I have right now is its still about 5 hours away.

[Dpyle]

And it's done! Flipped my routine and started on the leg press and hack squats then burned out the quads with extensions. Legs are jelly and it's time to eat

On the way home I had a thought. I imagine leg day to be similar to prison sex. Hurts so bad you wanna puke and can't walk right for days after.

[hawk14dl]

Haven't lifted in nearly 2 weeks due to a lower back strain

Feeling decent tonight. . Might go in for a light session

[hawk14dl]

Had a pretty good session. Did shoulders and upper back, along with a light bicep workout. Back feels ok for now, we'll see in the morning. .

[almostgone]

Excellent, Hawk! My back tightened up on me so I spent the day stretching...shooting for a leg session tomorrow.
Did go by Sams this morning and bought 1 more case of flank steak. Looks like beef prices may be going down slightly.....67.4# was $382 before taxes. Still had part of the other case so I should be covered for awhile.
Got a questions for those of y'all that have gotten the deep tissue work done. How long of a session do you usually book for your lower back? Thanks!

[Mp859]

Excellent, Hawk! My back tightened up on me so I spent the day stretching...shooting for a leg session tomorrow. Did go by Sams this morning and bought 1 more case of flank steak. Looks like beef prices may be going down slightly.....67.4# was $382 before taxes. Still had part of the other case so I should be covered for awhile. Got a questions for those of y'all that have gotten the deep tissue work done. How long of a session do you usually book for your lower back? Thanks!

90 minutes. I tell them which spot to focus on. They focus there and then they get the rest of the body when that area has had enough work.

[almostgone]

Ah, gracias, 589. Much appreciated. If they do a good job, what's a customary tip? $10-$20?

[Mp859]

Ah, gracias, 859.Much appreciated. If they do a good job, what's a customary tip? $10-$20?

$20 is plenty in my opinion.