**Marcus's HIT Dungeon**

[clarky.]

Tri's were sore yesterday from monday's session but today fvck me DOMS

[almostgone]

Downing some whey and oats. Headed to the shop to lift.

[kelkel]

Well, Wednesday is leg day in my little world. Figured since I've been squatting pretty consistently lately I'd take a day off from them just to be safe. That said:

Rode the stationary bike for five minutes. Five minutes DOES NOT constitute cardio. I read that somewhere.
Extensions: 2 heavy, reps around 15
Verticals: Stayed one plate lighter than normal and cranked out two very quick, non lock sets around 15 reps each. In the middle of the second set a large burst of wind came out of my lower anatomy. It hurt. How do they sneak up on you like that without a hint that it's coming? WTF.
One leg lunges on smith: Two sets around 12 reps each.
Seated curls: Two sets, 12 reps with a drop on last set


Super-set of vertical toe press with seated calves. Two sets, 10-15 reps.

And an hour after posting I see the below pic....how appropriate....

[Java Man]

Nice to see everyone is still here! Been away for most of this year. Pancreatitis. Necrotizing. Then complications from clotting caused by the parenteral feeding (PICC) line. I lost 45lbs. The good thing is I also lost the belly fat that was so stubbornly hanging on to me. LOL.

I can't train until the doc clears me but I have been doing pushups and light curls, etc. with light dumbbells at home. Cardio really.

Will be able to train again soon but will have to start light, which is a given anyways because I lost a lot of strength with the weight loss. Meanwhile I'll be reading the pages from about 285 on that I have missed since Feb.

Keep the hunger guys.

[kelkel]

Holy shit Java. Wondered where you been. Glad you are on the road to recovering totally!

[Java Man]

Holy shit Java. Wondered where you been. Glad you are on the road to recovering totally!

Thanks Kel. When they put the line in I was 220ish. When they took it out, 178. Ouch! But my GF says I look good and lean and that's all that matters to me

When I get back into training for real, at the gym, I plan to keep my diet strict and maybe maintain the low BF while still making gains but I'm back to 195 or so and don't look too bad there. If I don't gain much mass but stay lean like this, I may just go with it

P.S. It had nothing to do with cycling etc. I haven't been on anything since last December or so. I got sick in June. Acute. Unknown cause. All blood work was normal except the pancreatic enzymes and the other areas where that would show in blood work. an MRI, many CT's, many Ultrasounds, nothing was found that would cause it nor cause it to recur in the future. Just one of those freak things that happens in life.

[kelkel]

No doubt her opinion counts!
Good goal. LBM or nothing! Works for me.
And yes, shit does happen.
Glad you made it through it.

[almostgone]

Nice to see everyone is still here! Been away for most of this year. Pancreatitis. Necrotizing. Then complications from clotting caused by the parenteral feeding (PICC) line. I lost 45lbs. The good thing is I also lost the belly fat that was so stubbornly hanging on to me. LOL.

I can't train until the doc clears me but I have been doing pushups and light curls, etc. with light dumbbells at home. Cardio really.

Will be able to train again soon but will have to start light, which is a given anyways because I lost a lot of strength with the weight loss. Meanwhile I'll be reading the pages from about 285 on that I have missed since Feb.

Keep the hunger guys.

Damn, Java...glad you are on the road to recovery....Had to wear an IV pump w/antibiotics going through a PICC line to the heart once. Huge pain keeping up w/ everything.
Really good to see you posting. Hell of a way to.drop weight, but you know exactly how to attack your lifts once you're cleared and have your strength back.

[almostgone]

Pretty good lift today considering work has been keeping me excessively occupied. Watched a bit of WSM while I was drinking shake w/oats before lifting. Laurence Shahlaei absolutely smoked the superyoke this past year. He has dropped a bit of weight and man....he is fast!!!
Started off w/ lower body stretching for about 20 min. I added in the stretches off the DY leg session video. They work really well on hips/glutes/lower back. Believe I missed a trick when I overlooked them.in the past.

Leg extensions-2 w/u, Work-9,drop,3.5,drop,5.5
Toe touches
Calves-2 w/u, Work1-9-5-3, Work2-6-3. Long count negative on the last 3 reps. Hanging most of my foot off of the platform and am able to get a full stretch @ the bottom.
Hacks-1w/u, Work-5-2-drop-5
Leg press-2w/u, Work-4-drop-5-3
Power thrust-1 w/u, Work-9-4-3. Believe the stretching is helping. I'm barely.tapping the bottom stops 80% of the time on these.
Leg curl-1 w/u, Work-9, drop, 5.5

Extra reps.or a tad more weight on everything today and hope to bump up some of the weights a tad more next lift. During leg presses, I was really pushing pretty hard. Actually couldn't hear music by the end, hearing just quit working for a bit ...kind of a different experience.
Total time not including the lower body stretching was just a frog hair shy of 1 hr. including stripping the plates, etc.

[almostgone]

Well, Wednesday is leg day in my little world. Figured since I've been squatting pretty consistently lately I'd take a day off from them just to be safe. That said:

Rode the stationary bike for five minutes. Five minutes DOES NOT constitute cardio. I read that somewhere.
Extensions: 2 heavy, reps around 15
Verticals: Stayed one plate lighter than normal and cranked out two very quick, non lock sets around 15 reps each. In the middle of the second set a large burst of wind came out of my lower anatomy. It hurt. How do they sneak up on you like that without a hint that it's coming? WTF.
One leg lunges on smith: Two sets around 12 reps each.
Seated curls: Two sets, 12 reps with a drop on last set


Super-set of vertical toe press with seated calves. Two sets, 10-15 reps.

And an hour after posting I see the below pic....how appropriate....

LMAO....stealth flatulence w/ teeth. I've encountered this myself in the recent past. Pretty sure I was right at the point of doing the walk of shame back up to the house.

[marcus300]

Marcus, when you speak of "upping the intensity" are you making any changes to your lifts other than the 1 min. rest limit?

I will bring the rest periods to a minimum to 1 min rest between sets exercises,
I will do more pre exhaust on the major bodyparts,
I will also use supersets and pre exhaust supersets,
I will also really slow the reps down and concentrate on the negative and focus on the mind muscle connection throughout every second of the rep

[marcus300]

Nice to see everyone is still here! Been away for most of this year. Pancreatitis. Necrotizing. Then complications from clotting caused by the parenteral feeding (PICC) line. I lost 45lbs. The good thing is I also lost the belly fat that was so stubbornly hanging on to me. LOL.

I can't train until the doc clears me but I have been doing pushups and light curls, etc. with light dumbbells at home. Cardio really.

Will be able to train again soon but will have to start light, which is a given anyways because I lost a lot of strength with the weight loss. Meanwhile I'll be reading the pages from about 285 on that I have missed since Feb.

Keep the hunger guys.

Sorry to hear that but nice to see your on the recovery track

[marcus300]

Trained delts today but it was a good old plain light pumping day, felt like I needed a pullback so I enjoyed rushing through a shoulder routine with around 30 seconds rest in between sets and movements. I even went into the higher reps range which is unknown for this fat slob but boy it felt good. My lungs were gasping for air and my delts blow up. Nice session and was trying to take some pressure off my back because I started to get pains further up my spine now which is the weight related so thought I'd come down and do some reps in the 15-20 range. My body wondered what the fuk happened to me and there was a few guys watching thinking whats happened to him using baby weights lol

[marcus300]

What do you see when you look in the mirror naked?

something different than anyone else?

A freak?

A man carved out of stone?

A fat fuk who trys so much but still fat tw@t?

A skinny arsed fuker who trains like hell but gets nowhere?

Or a true hardcore bodybuilder with a body to show for it?

Or something else!

[marcus300]

Excellent for mind muscle connection between you and the rear delts, hit this movement right and you will see vast improvements. Pulley doesn't need to be that high as in the video so long as you keep the elbows out and bring them back to isolate the rear delt muscle

Almost knows what I am taking about the big fuker, his back is as wide as a barn door and thick as fuk

[DCI]

Back at the gym from a few days off cannot wait been popping in here to keep motivated

[kelkel]

What do you see when you look in the mirror naked? Rather impressive weiner...
something different than anyone else?

A freak? Yes

A man carved out of stone? Definitely

A fat fuk who trys so much but still fat tw@t? Nope

A skinny arsed fuker who trains like hell but gets nowhere? Nope again

Or a true hardcore bodybuilder with a body to sow for it? IMHO, yes

Or something else!

respectfully above....

[clarky.]

Nice to see everyone is still here! Been away for most of this year. Pancreatitis. Necrotizing. Then complications from clotting caused by the parenteral feeding (PICC) line. I lost 45lbs. The good thing is I also lost the belly fat that was so stubbornly hanging on to me. LOL.

I can't train until the doc clears me but I have been doing pushups and light curls, etc. with light dumbbells at home. Cardio really.

Will be able to train again soon but will have to start light, which is a given anyways because I lost a lot of strength with the weight loss. Meanwhile I'll be reading the pages from about 285 on that I have missed since Feb.

Keep the hunger guys.

Good to see you back java. Hope you get well & back to training soon.

[clarky.]

Did back today guys and smashed it. Stretching and wg pulldown for a warm up

Close grip pulldown 1 working DD

Wide grip seated row 1 working DD

T bar row 1 working DD

Deads 5 sets each one to fail

Great session guys i was pure fvcked. The t bar i did about 3 feel sets to get ma working weight not done these for a wee while they were good.
Every rep was done controlled.

[almostgone]

Excellent for mind muscle connection between you and the rear delts, hit this movement right and you will see vast improvements. Pulley doesn't need to be that high as in the video so long as you keep the elbows out and bring them back to isolate the rear delt muscle

Almost knows what I am taking about the big fuker, his back is as wide as a barn door and thick as fuk

Many thanks, Marcus! That's a huge compliment coming from a beast like yourself!!

[almostgone]

What do you see when you look in the mirror naked?

something different than anyone else?

A freak?

A man carved out of stone?

A fat fuk who trys so much but still fat tw@t?

A skinny arsed fuker who trains like hell but gets nowhere?

Or a true hardcore bodybuilder with a body to show for it?

Or something else!

I see inspiration to continue a work in progress with a lot of sweat and a good bit of pain in the near future....and I look forward to it!

[DCI]

I see inspiration to continue a work in progress with a lot of sweat and a good bit of pain in the near future....and I look forward to it!

What almost said, I'm still a long long way from the big fckers on here but instead of getting down from it I use it as fuel to motivate myself

[marcus300]

Back this morning

Went really well nothing to heavy still having a pullback week or two. Everything was very controlled and slow trying to feel every little muscle in my back pull that weight into the contraction. Really good stretching pre and post movements and also kept the pressure of the intensity up with 1min rest in between movements.

I did
close grip pulldowns
hammer smith close grip pulldowns -underhand grip - (this machine flow is very different that the normal pulldown)
BB bent over rows
low pulley
straight arm pulls
Hyper extensions

Then did some ab work

Lats are looking good, really got some serious meat hanging off them when I have a feel under my arm. Waist is little wide at the moment but still lats protrude a lot. Thickness is really good deep valley all the way down my spine with good solid slabs of tissue running down either side. I targeted this area to help take the pressure of my spine due to the injuries I have, this helps a great deal but I do have daily plain which I have got use to over the many years ive had these issues. It kind of tells me I am still alive so I don't worry to much I just work around the pain.

I hardly do deadlifts anymore and if I do its only with one plate and just go below the knee for constant tension for building muscle tissue rather than the strength game 1rep max shit what I use to do. I was a huge power lifter and have serious strength but those days are over on the deads and squats even though what I squat now is still good for someone with disc problems but the days of the ego of 1 rep max shit are out of the window and I would advice to everyone to ditch those shit unless your a powerlifter but bodybuilding its a waste of fuking time trust me.

Pullback week going well and using this time to reinforce the mind muscle connection so when I start my own HIT style I can really work that muscle to its fullest. When I train in the pullback I try visualise the muscle working and pushing/pulling the weight and try and see how it moves and works while I am lifting this helps me a lot when I start shifting the bigger lifts and going beyond failure. The more you understand your body and how you can really work that particular muscle group the more stimulation you will give it by increasing the mind muscle connection.

[DCI]

Tried uploading a pic from the phone but no luck

[almostgone]

Back this morning

Went really well nothing to heavy still having a pullback week or two. Everything was very controlled and slow trying to feel every little muscle in my back pull that weight into the contraction. Really good stretching pre and post movements and also kept the pressure of the intensity up with 1min rest in between movements.

I did
close grip pulldowns
hammer smith close grip pulldowns -underhand grip - (this machine flow is very different that the normal pulldown)
BB bent over rows
low pulley
straight arm pulls
Hyper extensions

Then did some ab work

Lats are looking good, really got some serious meat hanging off them when I have a feel under my arm. Waist is little wide at the moment but still lats protrude a lot. Thickness is really good deep valley all the way down my spine with good solid slabs of tissue running down either side. I targeted this area to help take the pressure of my spine due to the injuries I have, this helps a great deal but I do have daily plain which I have got use to over the many years ive had these issues. It kind of tells me I am still alive so I don't worry to much I just work around the pain.

I hardly do deadlifts anymore and if I do its only with one plate and just go below the knee for constant tension for building muscle tissue rather than the strength game 1rep max shit what I use to do. I was a huge power lifter and have serious strength but those days are over on the deads and squats even though what I squat now is still good for someone with disc problems but the days of the ego of 1 rep max shit are out of the window and I would advice to everyone to ditch those shit unless your a powerlifter but bodybuilding its a waste of fuking time trust me.

Pullback week going well and using this time to reinforce the mind muscle connection so when I start my own HIT style I can really work that muscle to its fullest. When I train in the pullback I try visualise the muscle working and pushing/pulling the weight and try and see how it moves and works while I am lifting this helps me a lot when I start shifting the bigger lifts and going beyond failure. The more you understand your body and how you can really work that particular muscle group the more stimulation you will give it by increasing the mind muscle connection.

Always enjoy reading about this component of lifting and tips for getting the connection established w/ different muscle groups.

[marcus300]

Tried uploading a pic from the phone but no luck

send it to my email and I will upload it for you

[marcus300]

Always enjoy reading about this component of lifting and tips for getting the connection established w/ different muscle groups.

I still learn now even after 30 years worth of training, my body changes so I have to adapt to the change if I want to keep my size and let me tell you once you get over a certain weight and muscle mass its extremely hard to maintain, extreme measure have to be put in place and its not easy only the strong minded will triumph otherwise everybody will be walking around turning heads, its fuking hard work and I still think I look shit sometimes when I look in the mirror. The mental side of this whole lifestyle is immense but once you try to understand it you can control it rather than it controlling you. Negativity BREEEDS positivity is learnt

[hawk14dl]

A skinny arsed fuker who trains like hell but gets nowhere?

Close, except I do see progress.

Unfortunately my progress matches my dedication, which has been nearly nil lately.

I will get back to it. Some time.

[marcus300]

Close, except I do see progress.

Unfortunately my progress matches my dedication, which has been nearly nil lately.

I will get back to it. Some time.

Keep on it

[DCI]

send it to my email and I will upload it for you

Cheers will forward it on there

[marcus300]

Cheers will forward it on there

Pictures of DCI he just sent me

[almostgone]

Dang, DCI...what's the time and stat difference between the 2 pics? Looks like you and HIT are well suited for each other!

[DCI]

Cheers Marcus on the left is when I started 18 months ago well overweight carrying a lot of bf.

From the help of Marcus on here and putting my mind to it training and cleaning up my diet meant I slowly lost bf while keeping as much muscle mass as possible I must get a pic of my back as that has improved a lot it was always a lacking body part tbh.

[DCI]

Dang, DCI...what's the time and stat difference between the 2 pics? Looks like you and HIT are well suited for each other!

Cheers AG, 18 months in time and on the left I was 248lb's way way too heavy tbh and just basically fat strange when I think back to it I thought I looked ok. But fck what a shit heap I actually looked like tbh.

As of last week I'm 220lb's but still need to loose more bf before I'm entirely happy but I feel from the help here I've kept as much size as possible and strength without being completely anal about food intake while I'm on hols etc

One thing that has really stuck in my mind and Marcus says it here all the time along with other members consistency is key in this journey be it food intake or training you have to keep yourself in the grind

[almostgone]

Cheers Marcus on the left is when I started 18 months ago well overweight carrying a lot of bf.

From the help of Marcus on here and putting my mind to it training and cleaning up my diet meant I slowly lost bf while keeping as much muscle mass as possible I must get a pic of my back as that has improved a lot it was always a lacking body part tbh.

That's a big transformation.... your physique/body composition is completely different in the pics. I gotta get my @ss in gear....especially in the cardio department.
What is your cardio routine?

[DCI]

Hey man,

Tbh its quite minimal 10-20 mins tops before or after weights depending on my mood 3 times a week. Then I do 30 mins fasted, either fast walk on a threadmill on the incline setting or the crosstrainer both I find very good for low impacted then other than that its just diet is good to go.

I've listened to many here in their thoughts re cardio minimal is best for me just getting a heavy sweat and heart rate up is perfect for me tbh.

[kelkel]

I still learn now even after 30 years worth of training, my body changes so I have to adapt to the change if I want to keep my size and let me tell you once you get over a certain weight and muscle mass its extremely hard to maintain, extreme measure have to be put in place and its not easy only the strong minded will triumph otherwise everybody will be walking around turning heads, its fuking hard work and I still think I look shit sometimes when I look in the mirror. The mental side of this whole lifestyle is immense

Could not agree more.

[RaginCajun]

great work DCI!!!

[DCI]

Cheers Raging been a long long process sometimes you doubt yourself but fck me is it worth it.

[RaginCajun]

Cheers Raging been a long long process sometimes you doubt yourself but fck me is it worth it.

Motivating! i am going to attempt to get back after it, body is starting to feel better. over the last year, my body has been riddled with knots, and still is for the most part. i haven't touched weights in a few weeks but that changes on monday!