**Marcus's HIT Dungeon**

[almostgone]

Thanks, 589. Appreciate the help.

[marcus300]

Had a few days off and feeling like I need to train today, probably go and train chest and see how my delt holds up. I feel my chest may have suffered due to my shoulder injury so I might just try and push a little bit further today see what happens. I can feel the aggression building as I type

[almostgone]

Had a few days off and feeling like I need to train today, probably go and train chest and see how my delt holds up. I feel my chest may have suffered due to my shoulder injury so I might just try and push a little bit further today see what happens. I can feel the aggression building as I type

Yes!!! I've noticed that I'm able to "flip the switch" easier since they bumped up my TRT. Hoping that this will continue as I get closer to my "sweet spot".

[marcus300]

Just fuelled up the tank and setting off now, I feel I want to breakdown some tissue....HIT all the way today

[almostgone]

LOL...I believe your intensity is always high, Marcus.

[Dpyle]

After yesterday's leg session I'm wrecked. Every time I hit my clutch this morning I felt like I was back under the leg press trying drive through those last few reps.

[marcus300]

LOL...I believe your intensity is always high, Marcus.

You got email

[marcus300]

Chest

started to warm up and my RC was hurting so I knew I couldn't really push the limits of my strength so I decided to go with pre exhaust superset, something a little different.

warm up
3 warm up sets of flyes plus dynamic stretching

DB Incline flyes super set with DB incline press
1 feel set hitting 12 reps then 10 reps press
2 working sets to failure hitting 8 slow controlled reps + 8 failure db press - after I hit the 4th rep on the press the pain was immense but carried on until I went down to half reps.

Flat DB flyes superset with flat DB press
1 feel set hitting higher reps 12-15 reps
2 working sets hit failure on flyes at 6th rep but managed to push another 2 reps out then straight into flat db press, again the pump and burn was absolutely painful as fuk because its something what I am not use to (supersetting) and I managed to do 8 reps but failure came at 5th rep and went into a eye ball shake to push the rest out.

workout done within 40 mins and I was pumped and felt like I did some damage

Pre-exhaust exercise to failure straight into a compound movement to failure - this helped my RC due to the amount of weight I used was a lot less than my normal heavy intense sets but the intensity was sky high.

[Back In Black]

Ahhh, normal people

Way too many cvnts everywhere else

[marcus300]

Ahhh, normal people

Way too many cvnts everywhere else

Fuking hell BIB your so on the money, we have a bunch of know it all's who look like shit, talk shit and think they know everything at the age of 20yrs old. No fuking idea and when you take your time to try and give them direction they spit the dummy out and think they are right. Little do they know that I was once them a small minded brian washed cvnt who looked like shit and thought I knew it all, once I stopped listening to all the fuking hype what is around and implemented what works and I mean what BUILDS muscle tissue and maintains it I exploded but it seems my experienced and knowledge is worth fuk all.

I ask myself is it worth trying to help them lol

fat little cvnts with zero muscle taking grams of gear and peps sat behind their computer screens, dickheads

Hey I feel better after that rant, thanks BiB

[marcus300]

Toasted oats with a banana and cinnamon and 7 whole eggs all scrambled together, delicious and hardcore

[clarky.]

Toasted oats with a banana and cinnamon and 7 whole eggs all scrambled together, delicious and hardcore

Now thats a fvcking monster right there ^^^^^^

[almostgone]

Toasted oats with a banana and cinnamon and 7 whole eggs all scrambled together, delicious and hardcore

Sounds great. Never have tried scrambled oats and a banana in w/ my eggs....got a feeling I may wreck the "loo".
Wife just booked me a 1 hour appointment for the deep tissue massage. Appointment is this Monday. They warned the wife that this lady doesn't hold back....wonder if I'll have to kiss her boots before she considers the session "complete"?

[marcus300]

Sounds great. Never have tried scrambled oats and a banana in w/ my eggs....got a feeling I may wreck the "loo".
Wife just booked me a 1 hour appointment for the deep tissue massage. Appointment is this Monday. They warned the wife that this lady doesn't hold back....wonder if I'll have to kiss her boots before she considers the session "complete"?

If she walks in with a German helmet and gun boots on your going to have a ride of your life, it will hurt and remember pleasure is 1 inch away from pain ...

[hawk14dl]

Back feels good this morning. Still some slight muscle soreness but the pain is gone.

On another note, heavy failure sets seem to have worked the most on my back. My lats were seriously lagging previously, and they've since started growing like crazy. I like it.

[kelkel]

Be off the grid for a few days guys! Have a great weekend!

[marcus300]

Back feels good this morning. Still some slight muscle soreness but the pain is gone.

On another note, heavy failure sets seem to have worked the most on my back. My lats were seriously lagging previously, and they've since started growing like crazy. I like it.

I had a weak back and I really concentrated on the squeeze and contraction while implementing HIT style, I did focus more on thickness because in a strange way the more thickness I got the wider I become. Once you get that mind muscle connection with training back you will see huge developments, a lot of people use way to much weight straight off and swing and use their arms to pull the weight. There is a fine line but once mastered you back will explode. Now people say fuking hell your back is a canyon which makes me feel good because it was defo one of my weak parts. Took me about 18 months+ to seriously change the complete look.

Keep it up and it will become your string point, HIT sounds like its agrees with you so play about with it and pull that back out.

[clarky.]

I had 2nd rest day today as i just never felt right no nrg just had no get up and go you know. I've been eating well so nothing bad. Back tomorrow looking forward to that.


Side not have a good weekend yourself kel.

[hawk14dl]

Marcus, it's funny that you mention that. I've noticed (and have been following) that when I use a slightly lower weight, I feel much more pump in the back muscles. I think that's been part of my size gains lately.

Just need to establish that connection with my chest and legs now.

[marcus300]

Marcus, it's funny that you mention that. I've noticed (and have been following) that when I use a slightly lower weight, I feel much more pump in the back muscles. I think that's been part of my size gains lately.

Just need to establish that connection with my chest and legs now.

That's right get the movement and mind muscle connection in tune with each other, when you pull the bar whether its a high pulley movement or a rowing movement you should be feeling all those muscle in your back contract, they wont contract if your back is arched and rounded and that's the biggest mistake people make. you have to stick your chest out arched your back inwards and pull your elbows back and contract your back muscles, once this as been established you can concentrate on increasing the weight. Well done

[DrewZ]

Evening all!
Today is a rest day and I don't know what to do with myself!!!

Received my mid cycle blood work today and would love feedback!
It can be found Here

Up to 188lbs - I believe thats +10lbs from day 1.
All lifts are up considerably.
Much more vascular, smaller veins showing which is awesome.
Waist is smaller, although I feel a bit bloated around the middle - might be E2 related (was 23, now 42)

Legs tomorrow and I can't fvcking wait!

[Sfla80]

I had a weak back and I really concentrated on the squeeze and contraction while implementing HIT style, I did focus more on thickness because in a strange way the more thickness I got the wider I become. Once you get that mind muscle connection with training back you will see huge developments, a lot of people use way to much weight straight off and swing and use their arms to pull the weight. There is a fine line but once mastered you back will explode. Now people say fuking hell your back is a canyon which makes me feel good because it was defo one of my weak parts. Took me about 18 months+ to seriously change the complete look.

Keep it up and it will become your string point, HIT sounds like its agrees with you so play about with it and pull that back out.

My back was the weakest point on me when I started following this thread. Now I'm wider and stronger then I have ever been in back.

I do slack on my deads and i should start doing them I know.

But my problem now is getting more separation in my back. Would this be more diet and lowering bf? Or a different attack on the workouts?

[Cuz]

Love the positive energy here. Back day for me tommorow.

[Dpyle]

Think I'm about to make a move for the better. It's gonna cost me some time with the family, but Move up financially and offer a little more time to dedicate myself to improving and getting ready to compete next year.

[64509chvl]

Still using this training style & have really come to liking it. Still training first thing in the morning aswell (4:15), it's the only time I've got this time of year. Doing good with it though! Hit arms this morning & thoroughly destroyed them in 40 minutes. I'm gettin a lot better at hittin failure pretty hard & gettin past it on many lifts now...I feel I get much more out if this type of training.

Good stuff here fellas!

[almostgone]

Bee off the grid for a few days guys! Have a great weekend!

Right back @ you, Kel!

[almostgone]

If she walks in with a German helmet and gun boots on your going to have a ride of your life, it will hurt and remember pleasure is 1 inch away from pain ...

Sweet.....now if I can just get her to throw in some verbal degradation.....hmm, looking forward to this!

[almostgone]

Think I'm about to make a move for the better. It's gonna cost me some time with the family, but Move up financially and offer a little more time to dedicate myself to improving and getting ready to compete next year.

Sounds great, Dpyle. Congrats on the increase in $$!

[almostgone]

Still using this training style & have really come to liking it. Still training first thing in the morning aswell (4:15), it's the only time I've got this time of year. Doing good with it though! Hit arms this morning & thoroughly destroyed them in 40 minutes. I'm gettin a lot better at hittin failure pretty hard & gettin past it on many lifts now...I feel I get much more out if this type of training.

Good stuff here fellas!

It funny how things just start going well, isn't it...lifts just seem to flow smoother.

[marcus300]

My back was the weakest point on me when I started following this thread. Now I'm wider and stronger then I have ever been in back.

I do slack on my deads and i should start doing them I know.

But my problem now is getting more separation in my back. Would this be more diet and lowering bf? Or a different attack on the workouts?

yes its more diet and bf to get your back exploding in detail.

I don't many deads anymore infact its been years since they have been a constant exercise in my routine, I do hypers which work really well without aggravating my lower back problem. If you do implement deads make sure you don't go to the floor, just below the knee half way down the shin and build the weight up slowly. If your main concern is building muscle tissue and not doing these stupid 1 rep max on deads then keep with just below the knee and rep out and build the lower back.

I have lower disc problem and I had to build the area up around my spine with muscle to help take the strain off my disc ( picture below) and I did this without deads,now I have a very deep canyon surrounded by muscle but it does help with my disc problem but the funny thing is my lower back looks better now than when I was bending barbells lol . I'm not saying don't do them because I was I huge DL in my past and I mean I fuking big one but now my lower back is bigger without them so I only do them now and again.

I am really happy you have made great gains from this thread HIT all the way

[marcus300]

Love the positive energy here. Back day for me tommorow.

There is and its great for motivation and it helps with that extra push you need when your about to do a intense session

Think I'm about to make a move for the better. It's gonna cost me some time with the family, but Move up financially and offer a little more time to dedicate myself to improving and getting ready to compete next year.

its all about balance, try your best to balance both life's. I didn't and was very tunnel vision when I was younger and destroyed many things around me but I just wanted to be big and the drive inside me was immense.

Still using this training style & have really come to liking it. Still training first thing in the morning aswell (4:15), it's the only time I've got this time of year. Doing good with it though! Hit arms this morning & thoroughly destroyed them in 40 minutes. I'm gettin a lot better at hittin failure pretty hard & gettin past it on many lifts now...I feel I get much more out if this type of training.
Good stuff here fellas!

excellent and keep updating us on your progress, anything you need help with just give us all a post and we will do our best to direct you into further growth

Sweet.....now if I can just get her to throw in some verbal degradation.....hmm, looking forward to this!

you got it

[DCI]

Been off the grid for a few days was away on holidays itching to get back to the gym feel flat as fck at the moment. But I know give it a week and a bit should be feeling and looking good .

The posts for the last few pages have been epic motivation everyone seems to be on that high buzz you get from pounding weight

[Fllifter]

I've been sick the past three days so I haven't trained. It sucks I'm itching to get back in there. Keep up the good work and motivation I love it here, I don't post much but I come here daily.

[marcus300]

I've been sick the past three days so I haven't trained. It sucks I'm itching to get back in there. Keep up the good work and motivation I love it here, I don't post much but I come here daily.

Recover and try to keep eating and when your fit and well get back in and kill it.

[marcus300]

Just smashed bi's and tri's - very intense and worked through with minimum rest periods. Incorporated a lot of stretching when my bi's were full of blood to get that extra expansion in the area ( make sure your fully warmed up when you do that) my arms are full of blood and feel lovely. well over the 20" mark and busting my clothes. What a feeling if I could wank them I would

[marcus300]

Toasted oats, sliced banana, cinnamon and 7 whole eggs all scrambled together. Hardcore and taste's lovely

[almostgone]

Just smashed bi's and tri's - very intense and worked through with minimum rest periods. Incorporated a lot of stretching when my bi's were full of blood to get that extra expansion in the area ( make sure your fully warmed up when you do that) my arms are full of blood and feel lovely. well over the 20" mark and busting my clothes. What a feeling if I could wank them I would

Excellent way to celebrate....

Back feels reasonable this morning. It was very tight last night..kind of like two large ropes on each side of spinal column and a medium triangle shaped area of tense muscle from waistline upwards to middle back area. Looking forward to Monday; hoping for a good bit of relief from the deep tissue work.
Believe I'm in plenty good shape to hit legs this evening.

[clarky.]

Ok guys just did back. I did some stretching and a warn up close grip pd and stretching on the pull up bar to stretch the lats.

Close grip pd 2 working DD

wide grip row 1 working DD

Db rows 2 working 1D

Deads 5 staight sets each one to fail

Close grip pd was great really felt it i did them really slow and squeeze. Wide grip was the same again done slow and steady making the muscle work.

I got a good stretch and squeeze from the db rows. Deads were done just below the knee as always the real way lol or i should say the fvcking sore way i will add a wee bit more weight next time not much though. The just below the knee really dose the damage by just reping to fail.

[Joco71]

Hello guys, I'm new here but have been following this thread. Thanks for all the great workout ideas and motivation!! Side note " Marcus '" still warming up to your breakfast mixing everything together.ha ha ! Have a great day!!

[marcus300]

Hello guys, I'm new here but have been following this thread. Thanks for all the great workout ideas and motivation!! Side note " Marcus '" still warming up to your breakfast mixing everything together.ha ha ! Have a great day!!

That wasn't breakfast that was my post workout meal. My breakfast is a shake what would sink a ship