**Marcus's HIT Dungeon**

[gearbox]

back pain is killing me today

Is this recent pain or the same normal pain cause your back is carrying two ppl all day and night

[milky01623]

Hey Marcus

I'm getting more and more passionate about lifting the more I train
My typical weekend as I am away all week looksike this

Friday eve training on my way home 90 mins
Sat an training 2hrs
Sun an training 2 hrs

I barely see my kids which is why I have applied for a new job 4 on 4 off this resolves alot and gives me more gym time to get fvckin large and I mean large :-)

[marcus300]

Is this recent pain or the same normal pain cause your back is carrying two ppl all day and night

Ache's and pains in my back for years, damaged disc from my heavy days years ago. Sometimes it just aches so bloody much but this time I think a pain killer is in order

[marcus300]

Hey Marcus

I'm getting more and more passionate about lifting the more I train
My typical weekend as I am away all week looksike this

Friday eve training on my way home 90 mins
Sat an training 2hrs
Sun an training 2 hrs

I barely see my kids which is why I have applied for a new job 4 on 4 off this resolves alot and gives me more gym time to get fvckin large and I mean large :-)

I knew I could count on your coming back at me with some aggression and motivation about training well done mate

[milky01623]

I knew I could count on your coming back at me with some aggression and motivation about training well done mate

It is now becoming my life lol
The good thing is my son is starting to get involved too although he is only 8 lol

Yeah I see lifting as my own personal space where I can visualise the arse I work for and just anihalate his sad sorry face ;-)
This also helps me lift more and grow which is a bonus

[marcus300]

It is now becoming my life lol
The good thing is my son is starting to get involved too although he is only 8 lol

Yeah I see lifting as my own personal space where I can visualise the arse I work for and just anihalate his sad sorry face ;-)
This also helps me lift more and grow which is a bonus

Use the force wisely my son

[gearbox]

Great job milky.
I have been off for 3 days due to work and life. Crazy pumped to hit it today.
@marcus- back or neck pain is the worst. I would get some treatment done on it regularly

[marcus300]

Great job milky.
I have been off for 3 days due to work and life. Crazy pumped to hit it today.
@marcus- back or neck pain is the worst. I would get some treatment done on it regularly

I go and they look at my back and say " what the hell is that" and then say if your back hurts you better stop training....cvnts

[calgarian]

Thanks but I don't think they are but will tape them soon



That's what my lady tells me

I had my doubts about KP's sexual preference...now I know.

[Zodiac82]

Sounds good,
Once you have done the warm up sets or feel sets you complete one working which could either be to complete failure then 2 forced and 2 negs, or failure and then rest pause to failure as many as possible or dropsets, that movement is done. If your doing one working set rest pause how can you do another two working sets with dropsets??? doesn't sound right to be honest

I dont know....maybe im not goin to complete failure on my rest pause set but it damn sure feels like it lol....my rest pause and dropset start at the same weight....after a mins rest ill start my drop set....keep in mind im only managing 3-5 reps before I drop 30% then about 4-6 then 30% then about 8....then ill rest a min and go back to the weight I started at....this time only managing half of each

[krugerr]

Just destroyed back today in 35mins. Trained solo because I'm Busy tonight, got in, hit it hard wit dropsets and negatives. I reduced my rest periods to 30-60seconds.

Boom. Done. Eat. Grow. Sleep.

[marcus300]

I dont know....maybe im not goin to complete failure on my rest pause set but it damn sure feels like it lol....my rest pause and dropset start at the same weight....after a mins rest ill start my drop set....keep in mind im only managing 3-5 reps before I drop 30% then about 4-6 then 30% then about 8....then ill rest a min and go back to the weight I started at....this time only managing half of each

Can you set out the routine for me to look at, the one you are trying to explain, thanks

[marcus300]

Just destroyed back today in 35mins. Trained solo because I'm Busy tonight, got in, hit it hard wit dropsets and negatives. I reduced my rest periods to 30-60seconds.

Boom. Done. Eat. Grow. Sleep.

Sounds great and love the attitude

[sawyer86]

them 60 second rests dont half get the lungs pumping!

[Sgt. Hartman]

Legs yesterday, can't barely walk still. Every set was done to failure.

Squats - worked up to 4 plates per side. Then big drop set stripping one plate per side each set.

Leg extensions - 1 feel set, rest pause set, 2 minute break and then drop set

Leg curls - 1 feel set, rest pause set, 2 min break and drop set

Calves - won't go into detail but it hurt/burned like fvck.

Total WO time for legs was 40 min and had throw up in the back of my throat from halfway through the squat drop set on......

I wasn't sure whether I was gonna pass out or vomit first but was sure one of the two was gonna happen lol.

[Sgt. Hartman]

them 60 second rests dont half get the lungs pumping!

I can tell a big difference in my work outs when i'm in good cardio shape vs when I'm not.

When not in good cv shape I feel like it really limits my work outs due to having to take longer breaks and/or not being able to push myself 100% on lifts from lack of oxygen.

Yet another reason to do cardio. (Kel )

[human project]

I like that hahaha I remember when I first started training with some power lifters and these guys were huge compared to me, they were shifting some serious weight around and once we started to write on this old dirty gym wall our lifts and measurements of our quads ,biceps etc and I was saying in the back of my mind that I will catch you big fuker and I will be stronger and bigger. I did and did it with style

Anger and hatred can feed some great motivation, I use to think of some things what really upset me before my working sets to set my adrenalin off so I was in the zone and the pain wouldn't be unbearable, I still do it to this day and can easily get myself into fight mode with thinking and putting myself into areas of my life what really angered me.

I agree full heatedly... My issues fuel my drive and strength.

[kelkel]

I can tell a big difference in my work outs when i'm in good cardio shape vs when I'm not.

When not in good cv shape I feel like it really limits my work outs due to having to take longer breaks and/or not being able to push myself 100% on lifts from lack of oxygen.

Yet another reason to do cardio. (Kel )

I saw that! Thing is, I feel I am in good cardio shape. I've been training with such a fast pace for a long time now that it definitly improves cardio capacity. Talking years and years here. But there actually is a stepper and treadmill in the house (gasp) that I quickly walk by while turning my head. Maybe I'll hop on one day........

maybe...

[Zodiac82]

Can you set out the routine for me to look at, the one you are trying to explain, thanks

sure thing I actually wrote it down today....ill post when I get home

[Zodiac82]

this is what I did today:

leg press:
w= 290 lbs 15x (note....warms ups
w= 310 lbs 15x (arent to failure)
RP= 390 lbs 7x ; 3x ; 2x
DS= 390 lbs 3x ; 270 lbs 10x ; 210 lbs 16x
DS=390 lbs 2x ; 270 lbs 9x ; 210 lbs 7x....theres a min rest between each set....gotta go....the fiances calling ; )

[marcus300]

Legs yesterday, can't barely walk still. Every set was done to failure.

Squats - worked up to 4 plates per side. Then big drop set stripping one plate per side each set.

Leg extensions - 1 feel set, rest pause set, 2 minute break and then drop set

Leg curls - 1 feel set, rest pause set, 2 min break and drop set

Calves - won't go into detail but it hurt/burned like fvck.

Total WO time for legs was 40 min and had throw up in the back of my throat from halfway through the squat drop set on......

I wasn't sure whether I was gonna pass out or vomit first but was sure one of the two was gonna happen lol.

That's it sgt you got it and sounds a bloody great workout. Legs are really hard especially drops setting squats love it and keep them coming

[milky01623]

Let battle commence mwahahaha

Hey now me against the world now
C'mon lets ave fvckin large ;-)
Bring on the noise

[marcus300]

lmfao

[DCI]

Did shoulders last night killed it with some cardio. Back is still tender but kuch better to keep moving the more I sit the worse it is. Got an anti imflam to help it along the way should be good next week hopefully. It was meant to be legs tonight but don't think I can manage it and could do more damage than good to be honest

[clarky.]

I'm never in the lounge so have never seen this a was reading a thread the other day and some one said about marcus diary so i had a look i have sat from yesterday and read every single post i love it. Any way marcus what a knowledgeable man you are and thank you for sharing it. I have probs with growing my biceps every thing els grow great but not them i was going to give that time under tention a try slow motion just to see if it worked on the biceps a got it from tr but a may just give your method a go because from what i have read it works on the guy's any way sorry for rambling on and thank for the great techniques you have wrote about.

[gearbox]

I'm never in the lounge so have never seen this a was reading a thread the other day and some one said about marcus diary so i had a look i have sat from yesterday and read every single post i love it. Any way marcus what a knowledgeable man you are and thank you for sharing it. I have probs with growing my biceps every thing els grow great but not them i was going to give that time under tention a try slow motion just to see if it worked on the biceps a got it from tr but a may just give your method a go because from what i have read it works on the guy's any way sorry for rambling on and thank for the great techniques you have wrote about.

Glad you found the thread! Its the best one on this forum hands down. (Besides maybe a booty boobies thread)
On biceps in my experience they never had a peak until I dropped the bf%. Then they really showed on me.

[sawyer86]

i also found this thread recently and read the whole thing. ive learned a lot from marcus and the other guys already and changed my training as advised on here and its been great im enjoyin it and im sore as ****!

[Knockout_Power]

This is seriously turning into one of the best training threads on the Internox... we should sell admission passes to get in here.

[gearbox]

"Marcus is a god" is the password! And "kel is his immortal brother" will be passing of the second door to you have to pass through

[clarky.]

Glad you found the thread! Its the best one on this forum hands down. (Besides maybe a booty boobies thread)
On biceps in my experience they never had a peak until I dropped the bf%. Then they really showed on me.

A tell you what gearbox after reading about the big mans work outs a know for a fact a need to step it up in the gym i've not been giving it 100% the motivation that man gives is class 100% class.

[DCI]

Back thankfully is healing well. Should be good to go hopefully on Tuesday. I managed to detail the car today etc and that helped a lot. From previous experience this wasn't a bad tweak but the worst thing I cpuld have done was sit down all the time

[gearbox]

Back thankfully is healing well. Should be good to go hopefully on Tuesday. I managed to detail the car today etc and that helped a lot. From previous experience this wasn't a bad tweak but the worst thing I cpuld have done was sit down all the time

Hope you heal up

[DCI]

Hope you heal up

Cheers buddy, seems to be fixing itself quite quickly thankfully it was only minor thankfully could have been much worse.

[kelkel]

Glad you found the thread! Its the best one on this forum hands down. (Besides maybe a booty boobies thread)

On biceps in my experience they never had a peak until I dropped the bf%. Then they really showed on me.

No offense to the big man, but hell yes on the booty/boobies thread!


GB one thing most people do wrong is to not control their movements and not squeeze the peak at the top. Keeping in mind genetics play a part as well. Some exercises are suited for more of a "cheat" and some are not.

[Zodiac82]

marcus did u ever get a chance to look at the workout I posted?

[marcus300]

I'm never in the lounge so have never seen this a was reading a thread the other day and some one said about marcus diary so i had a look i have sat from yesterday and read every single post i love it. Any way marcus what a knowledgeable man you are and thank you for sharing it. I have probs with growing my biceps every thing els grow great but not them i was going to give that time under tention a try slow motion just to see if it worked on the biceps a got it from tr but a may just give your method a go because from what i have read it works on the guy's any way sorry for rambling on and thank for the great techniques you have wrote about.

Hello Clarky glad you made it over here and thank you very much for your comments. Your having trouble with your biceps growing then you are not training them hard enough. Try some of the methods ive mentioned in here like dropsets to failure, forced and negatives or rest pause but like you will read throughout this thread its all about training to failure and beyond with immense intensity what puts serious overload on your muscles so they have no alternative but to grow bigger. One of the best methods I personally like using my arms are forced and negatives, when you have gone to positive failure on your own and I mean failure so your last rep is a half rep and you couldn't do another rep if your life depended on it, then do forced reps to complete failure again then negatives which is the torture and pain zone what is only for the hardcore

[marcus300]

Glad you found the thread! Its the best one on this forum hands down. (Besides maybe a booty boobies thread)
On biceps in my experience they never had a peak until I dropped the bf%. Then they really showed on me.

i also found this thread recently and read the whole thing. ive learned a lot from marcus and the other guys already and changed my training as advised on here and its been great im enjoyin it and im sore as ****!

This is seriously turning into one of the best training threads on the Internox... we should sell admission passes to get in here.

"Marcus is a god" is the password! And "kel is his immortal brother" will be passing of the second door to you have to pass through

woooow guys thanks for them kind words, can't believe you have said this

Thankyou and gald someone is reading it

[sawyer86]

i get the feeling this thread is helping inspire a lot of people! while we are talking about training i really struggle with training back. i try my best with strict form but never really feel it how i should, the way i feel it with other muscle groups o feel it more in my biceps to be honest even tho my form is good. the next day i sometimes get sore a bit in the odd part of my back but not like if it jad been hit proply.

[marcus300]

marcus did u ever get a chance to look at the workout I posted?

Yes I looked over it but I don't think your really going to failure if you can do set after set of dropset, rest pause etc

[marcus300]

Back thankfully is healing well. Should be good to go hopefully on Tuesday. I managed to detail the car today etc and that helped a lot. From previous experience this wasn't a bad tweak but the worst thing I cpuld have done was sit down all the time

Glad to hear your getting better, ive had a fever for 2 days but think ive topped out now and coming back down, my diet just went awol and must of lost a ton of weight probably most water at this stage.....cant wait for the rebound