**Marcus's HIT Dungeon**

[marcus300]

Subbed, it's nice to read a vets/hof'r/staff experienced log.

Thanks

[marcus300]

1 Tin of tuna, 3 boiled eggs, onion, pepper and oats all mixed together down the hatch then blueberries

[Capebuffalo]

Did back today also. However I think you were a little more intense. What beside bent over rows did your thick day consist of. I split width and thickness eow. Like to know your moves.

[marcus300]

Did back today also. However I think you were a little more intense. What beside bent over rows did your thick day consist of. I split width and thickness eow. Like to know your moves.

I warmed up on front wide grip pulldowns with stretching - 3 sets

Bent over rows - 1 warm up set - 2 x working sets which included drop sets to failure
seated low pulley rows with a straight bar - shoulder width grip 2 working sets + drop sets
one arm dumbell rows - 3 working straight sets
hammer strength pull down machine to the front - 2 working sets + drop sets
Hyper extentions - 3 straight sets

No deads due to doing legs tomorrow and my lower back I suffer with after doing heavy rows


I work back how I feel on the day, I do concentrate on thickness a lot and I do have a very thick back but still my focus is always on thickness and my width seems to just follow. I do a lot of stretching for the lats and this brings out the lats for me a lot more. My lats a high but wide and thick so you got to work with what you have...........

[Capebuffalo]

You will do legs the day after back? I have to have a day in between. Have you noticed a benefit to doing them back to back. Or is it just you preference? Thanks for the lay out

[marcus300]

You will do legs the day after back? I have to have a day in between. Have you noticed a benefit to doing them back to back. Or is it just you preference? Thanks for the lay out

The only reasdon why I am doing it that way is because I am going away at the end of the week for 2 weeks and want to get a big legs day in, even though they have a gym where I am going it wont have the poundage I shift on leg day so I need to do them this week and it falls tomorrow, thats why I didnt do deads to save my lower back.

[RaginCajun]

nice to see you loggin this marcus

did the cardio session involve any whips or chains? did the girl with the ball in her mouth get loose and you had to chase her?

[marcus300]

nice to see you loggin this marcus

did the cardio session involve any whips or chains? did the girl with the ball in her mouth get loose and you had to chase her?

Cardio went well, cross trainer

The extra cardio session is tonight which may involve some kind of shiny surface ;(

[Capebuffalo]

Understood

[RaginCajun]

Cardio went well, cross trainer

The extra cardio session is tonight which may involve some kind of shiny surface ;(

just make sure to lube!!!!!!!!!!!

[jasc]

Lovin this thread Marcus. It's great to see how such an accomplished lifter does it and your outlook/intensity give me that much more motivation every time I read. I hope you keep this goin and look forward to reading it daily.

[marcus300]

Lovin this thread Marcus. It's great to see how such an accomplished lifter does it and your outlook/intensity give me that much more motivation every time I read. I hope you keep this goin and look forward to reading it daily.

Ive asked Admin to change the name of the thread to Marcus's diary

If members are enjoying I will continue

I am feeling good at the moment and training is going really well, I love it when I feel like this and I just want to get in and lift some serious weight and throw that intensity around until the painn tells me to go home..

Thanks

[marcus300]

Thread title changed

[MickeyKnox]

Thread title changed

Perfect.

[gearbox]

Great reads. I read your high intensity training idea in the lifting section. I have been at it for 3 weeks now. Can't so as much weight cause the one min rest is taxing but I am more sore then I have been in years.

[marcus300]

Great reads. I read your high intensity training idea in the lifting section. I have been at it for 3 weeks now. Can't so as much weight cause the one min rest is taxing but I am more sore then I have been in years.

Thats great news to hear, glad those videos helped you in some way.

1min rest inbetween sets is hard on the system and i'm gasping for breath many times and it does reduce my weight what I can push but its the intensity what works for me. I do sometime take longer rest periods depending which muscle group I am training and if I want to push some heavier weights

[Dukkit]

Awesome thread Marcus.

Great to see someone not afraid to kill it.

And to see such focus.

[pjliftsalot]

So glad I decided to read this. I usually don't bother with lounge posts but this is inspiring to say the least.

[marcus300]

Awesome thread Marcus.

Great to see someone not afraid to kill it.

And to see such focus.

Thanks Dukki

I'm well in the zone these days

[FONZY007]

Thats great news to hear, glad those videos helped you in some way.

1min rest inbetween sets is hard on the system and i'm gasping for breath many times and it does reduce my weight what I can push but its the intensity what works for me. I do sometime take longer rest periods depending which muscle group I am training and if I want to push some heavier weights

I noticed when I worked out it was hard to go 4 days straight due to intensity. I was almost doing 1 day on 1 day off and when done with the whole body after 4 days would take 2 days off

[stpete]

Good thread, marcus. I'm making this a "must check" thread on a daily basis.

[marcus300]

So glad I decided to read this. I usually don't bother with lounge posts but this is inspiring to say the least.

Glad its helping you, thanks

[marcus300]

I noticed when I worked out it was hard to go 4 days straight due to intensity. I was almost doing 1 day on 1 day off and when done with the whole body after 4 days would take 2 days off

If you need more rest day inbetween take them, thats what I do.

Sometimes you just need to rest, eat and recover from the assualt you have had from training, many times its your CNS whats needs a break. Usually I last around 4-6 weeks training like this then I need to step back and train slightly differently, works well with the short burst cycles I like running.

[marcus300]

Good thread, marcus. I'm making this a "must check" thread on a daily basis.

Thanks

[Capebuffalo]

Alright brother go kill legs today.

[marcus300]

Watched Branch and Ronnie doing leg workout pre going to the gym this morning to help get me motivated and ready for the extreme assualt I was planning. No cardio this morning just fuel and off to the gym.


2 warm up sets on leg extension
Squat machine - 4 set - 20,15,12,10
squats - 3 sets - 12,10,8
leg extensions - 3 sets 15,12,10
leg curls - 3 sets 15,12,10


Calf's - seated raises - 4 sets
standing calf raises - 4 sets


back home to fuel up
exhausted and very pumped

[Capebuffalo]

Watched Branch and Ronnie doing leg workout pre going to the gym this morning to help get me motivated and ready for the extreme assualt I was planning. No cardio this morning just fuel and off to the gym.

2 warm up sets on leg extension
Squat machine - 4 set - 20,15,12,10
squats - 3 sets - 12,10,8
leg extensions - 3 sets 15,12,10
leg curls - 3 sets 15,12,10

Calf's - seated raises - 4 sets
standing calf raises - 4 sets

back home to fuel up
exhausted and very pumped

Can you walk. Or just a sore limp. Lol

[AD]

does joint pain ever restrict your leg trainings? knee or hip pain?

[marcus300]

Can you walk. Or just a sore limp. Lol

Couldnt walk straight afterwards but then the pump started to go and the numb floppy sensation came in full force

[marcus300]

does joint pain ever restrict your leg trainings? knee or hip pain?

No, not had knee pain for yrs and never had hip problems but my area of concern is my lower back which gives me alot of problems. It was from years of heavy squating and dead lifting in my early yrs. I trained with some power lifters when I first started and the poundage went on fast in those days and I think I damaged my lower back. Sometimes I cant train legs and have to just stretch it out but over the last 10 wks+ ive not had any problems just a dull ache when I go heavier than I should....It scares me to be honest and thats why I keep the poundage down these days and go with extreme intensity instead.

[Capebuffalo]

Marcus in the training section you posted the training video's of Dorian's high intensity workouts. Did you see good results with these routines?
If so how long did you do them before changing things up?
As always Thanks Cape

[HitIt]

raspberries and tobasco? hmmm

[marcus300]

Marcus in the training section you posted the training video's of Dorian's high intensity workouts. Did you see good results with these routines?
If so how long did you do them before changing things up?
As always Thanks Cape

I use the principles but with my own twist on them, the short high intensity training is the kind of training i've always gone back to and its always built the most tissue from using these methods. I usually get very motivated before I go to the gym like watching videos etc then I go in the gym and seriously put myself through it.

My training sessions only last around 45mins but within that time period its very intense. I normally use either forced & negs or drop sets depending if I have a training partner that day. I don't chat or socialize I just go and break my body down as much as possible then I go home and eat. If I need to put a added rest day in-between my work-outs I do, if I need to do a straight 6 days in a row ( because of my work schedule) I will and if I need to take 4 days off I will but when I go in the gym I really train hard and my main focus is on tearing down my tissue and building myself up as big as possible.

I've tried many different styles and the one for me to build and maintain muscle is high intensity training

[marcus300]

raspberries and tobasco? hmmm

Raspberries was after the meal lol

[calgarian]

Yeah we know how you are.

trust me when i come and read about moron telling his gf to keep pumping milk so he can drink it for a protien , its gross feeling that is hard to explain and i really wanted to rip him a new one.

[songdog]

One can always learn from your experences.You always have a lot of good info to share.I am going to try your short burst cycle next.

[Capebuffalo]

What are you working today Marcus?

[marcus300]

One can always learn from your experences.You always have a lot of good info to share.I am going to try your short burst cycle next.

I adore short burst cycles linked to a pre cycle prime, this for me builds the most and maintainable tissue than any other cycle IMHO....

[marcus300]

What are you working today Marcus?

Rest day due to work schedule and I need to the rest, my legs,chest and back are very sore and feel like ive been in the ring with Tyson

[Capebuffalo]

I did Dorians HIT legs today wow. One min between sets is not a lot. Completely different than I am used to. One warm up and one working for some where I would do 4. But its the weight. Damn killed the legs.