**Marcus's HIT Dungeon**

[clarky.]

Aye she can shift some weight eh. So can rob but what about the other guy the big fvcker doing the deads. Dci i thought the garage was theres as well ? Rob seems to run the lot.

[kelkel]

I'll do that for you Kel

Y'all bitches stop waving that junk in your trunk around my hood Y'all have a nice day now

Thank you. Still need admin to add a pop up translator button....

[DCI]

Aye she can shift some weight eh. So can rob but what about the other guy the big fvcker doing the deads. Dci i thought the garage was theres as well ? Rob seems to run the lot.

I could be wrong ha it might be all theres. No doubt she is strong etc same for rob just got bored lol

[RaginCajun]

what kind of RC exercises are you guys doing? i have the same prob as haz and marcus. i can hear it pop in and out.

[DCI]

Clarky has a great exercise ill try and find the post raging

[almostgone]

Coffee in my shake today. Worked over this morning and already know it's going to be a 7 day work week. Headed down to the shop to teach these shoulders a thing or two!

[Hazard]

I started at 7am today so no gym for me. Intended on being done with work by 5pm but ended up working till 7. Tomorrow is another day.... Tomorrow my lats shall pay!

[Hazard]

what kind of RC exercises are you guys doing? i have the same prob as haz and marcus. i can hear it pop in and out.

http://youtu.be/EY2tNBOmvGs

I do most of them up to 11:34. I use a 5lb plate instead of a band but the band is great too

[Hazard]

http://youtu.be/tBR4N95asKo

Another link to teach us a little more about the rotator cuff.....

[almostgone]

Lower body stretches,RC exercises, and broomstick stretches

D'bell shoulder presses- 2 w/u, Work-5,drop, .5, drop, 1.5, drop, 1-3.5
Seated side laterals-2 w/u, Work-3, drop, 1.5, drop, .5,-2, a couple of half reps.
High cable rear laterals-3 w/u, Work-5-3.5-1.5. I tried these seated and standing on feeler/warm ups, but on work set I did them seated on an incline bench. It seems to really hit the rear delts as long as I kept my elbows wide and pointed to the rear. I noticed that if I let my elbows drift down, it turned into more of a lat exercise, so I'll have to stay focused on that....but I like this exercise.
B'bell shrugs- 2w/u, Work1(front)-7,drop,4.5. Work2 (rear)-7-3.5. Long slow negative on the last reps.

40 minutes total, not including stretches.

[Dpyle]

Progress and more progress is they only way to describe what happens here. Everyone has found their own version of HIT that suits their individual needs.

The last couple days have been busy and I haven't been able to post my routines but here are a few shots of my progress.

[EquilibriumZ]

Hey marcus i ve been rly curious to see a few pics but i cant find shiet. Post some pls or link me to them? I just wanna see how big you look 240lbs+ for someone who rapes his workouts and eats alot

P.s been incorporating your HIT for the past 2 days and eating alot myself, will do a b4 after pic in a month.

Pss my eyeballs were shaking today from intensity lolol

[marcus300]

http://youtu.be/tBR4N95asKo

Another link to teach us a little more about the rotator cuff.....

These are similar to the ones I do, I only do them with 2lbs weight because I don't want other muscle taking over. I also do the towel stretch with the arm behind the body pulling it up and stretching the arm towards the upper back.

[marcus300]

Progress and more progress is they only way to describe what happens here. Everyone has found their own version of HIT that suits their individual needs.

The last couple days have been busy and I haven't been able to post my routines but here are a few shots of my progress.

well done looking good, keep up the progress

[marcus300]

Hey marcus i ve been rly curious to see a few pics but i cant find shiet. Post some pls or link me to them? I just wanna see how big you look 240lbs+ for someone who rapes his workouts and eats alot

P.s been incorporating your HIT for the past 2 days and eating alot myself, will do a b4 after pic in a month.

Pss my eyeballs were shaking today from intensity lolol

Here are some of the avy pictures I use from time to time, weight differs in all of them but the lightest is around 245 going up to around 270. I do have some new ones but I am heavily tattooed now which makes things more difficult for me to post.

[marcus300]

A huge guy who I know gave me some of his pre workout sup to try, so I am having that now even though I don't need it because I feel great and motivated it is leg day and I am having a week off soon so going to see what limit I can push today.

[Dpyle]

well done looking good, keep up the progress

Thanks Marcus. I keep grinding daily, but at only 5'5 I'm at a point where it's harder and harder to grow. If the appetite falters for more than a couple days I can watch the weight come off quick. Happened just this past month. Got super busy at work and couldn't even stomach shakes. 10 lbs fell off like nothing, but it's coming back pretty quick as well.

[marcus300]

Thanks Marcus. I keep grinding daily, but at only 5'5 I'm at a point where it's harder and harder to grow. If the appetite falters for more than a couple days I can watch the weight come off quick. Happened just this past month. Got super busy at work and couldn't even stomach shakes. 10 lbs fell off like nothing, but it's coming back pretty quick as well.

Yes it can be hard when your intake goes off that's why I have to eat loads all the time no matter what I am doing, before you know it you can blink and lose 5-8lbs..

[Dpyle]

Yes it can be hard when your intake goes off that's why I have to eat loads all the time no matter what I am doing, before you know it you can blink and lose 5-8lbs..

That's what happened to me. I had made it to 190 and started leaning out and maintaining then 180 happened before I knew what was going on. I changed shifts at work and it threw everything off for a while. But it's slowly coming back as I get adjusted.

[marcus300]

That's what happened to me. I had made it to 190 and started leaning out and maintaining then 180 happened before I knew what was going on. I changed shifts at work and it threw everything off for a while. But it's slowly coming back as I get adjusted.

Just keep cals to your higher end and train really hard when you get in the gym and you should start seeing gains. Its frustrating though because we all battle this body image issues. Keep it up you'll get there

[Dpyle]

Just keep cals to your higher end and train really hard when you get in the gym and you should start seeing gains. Its frustrating though because we all battle this body image issues. Keep it up you'll get there

In a pretty good spot right now. Back near 185 after getting used to the new schedule and readjusting my eating habits. Back in the right direction at least.

[DCI]

Just for kel kel so he can understand what I'm saying

Dictionary - The Peoples Republic of Cork

[almostgone]

^^^Lol @ DCI...

[almostgone]

A huge guy who I know gave me some of his pre workout sup to try, so I am having that now even though I don't need it because I feel great and motivated it is leg day and I am having a week off soon so going to see what limit I can push today.

I had to laugh when I read this...you describing someone else as huge.

...always look forward to leg day. Surviving it is such a rush!!!

[clarky.]

Just for kel kel so he can understand what I'm saying

Dictionary - The Peoples Republic of Cork

..

[clarky.]

In bits the day guys having a rest day traps side,rear delts back lats all fried so just going to eat all day lol.

[DCI]

Have a read of em theres some brilliant sayings that I even forgot about lol

[marcus300]

Well..................ouch

Legs and calves

When I started to warm up I thought this would be the whole drive of the workout was going to be controlled reps and make them slower than normal making sure I exploded on the positive but in a controlled manner and really slow on the negative. I knew this would decrease the poundage but up the intensity. Started with single leg extensions oh boy these burnt like hell and the lactic acid build was quick and immense, did my usual HIT style with everything during this workout.

Then went onto leg press and did my thing got a slight muscle pull in my perineum which was bad but kind of nice in a strange odd way. These blew my legs to bits and I got to a level were my ears started to pop which meant my BP was up, also got a headache and the pump was sore. I started to struggle with the rest periods inbetween sets which normally happens at the weight I am at the moment but working sets were to failure and then some more

Then went onto squats and did some straight sets hitting the higher rep range, this fuked me up big time. Puffing and panting with slight deafness was on the menu and at one point stalled on my failure set but managed to get it up but legs were numb, head was banging and arsehole tense lol.

Lying leg curls was next which felt good but the lying down stretched the quads which gave me more pain than doing the hams. At this stage started to get shakes through my fingers and felt sick, thought I was going to throw up and twice I looked over to the fire escape to see if I could mange to get there before I threw up in the gym. Kept it down and went onto the standing calves - ouch..... then seated which made me walk like black man break dancing.

Once I left the gym instantly felt lethargic and tired, all I wanted to do was to sleep but went to get some food in and home

[DCI]

Savage marcus i did legs nearly exercise for exercise last night I have no feeling in my legs which means tomorrow will be hurrendous with the pain lol.

I've got my inspiration for chest now ha

[almostgone]

Well..................ouch

Legs and calves

When I started to warm up I thought this would be the whole drive of the workout was going to be controlled reps and make them slower than normal making sure I exploded on the positive but in a controlled manner and really slow on the negative. I knew this would decrease the poundage but up the intensity. Started with single leg extensions oh boy these burnt like hell and the lactic acid build was quick and immense, did my usual HIT style with everything during this workout.

Then went onto leg press and did my thing got a slight muscle pull in my perineum which was bad but kind of nice in a strange odd way. These blew my legs to bits and I got to a level were my ears started to pop which meant my BP was up, also got a headache and the pump was sore. I started to struggle with the rest periods inbetween sets which normally happens at the weight I am at the moment but working sets were to failure and then some more

Then went onto squats and did some straight sets hitting the higher rep range, this fuked me up big time. Puffing and panting with slight deafness was on the menu and at one point stalled on my failure set but managed to get it up but legs were numb, head was banging and arsehole tense lol.

Lying leg curls was next which felt good but the lying down stretched the quads which gave me more pain than doing the hams. At this stage started to get shakes through my fingers and felt sick, thought I was going to throw up and twice I looked over to the fire escape to see if I could mange to get there before I threw up in the gym. Kept it down and went onto the standing calves - ouch..... then seated which made me walk like black man break dancing.

Once I left the gym instantly felt lethargic and tired, all I wanted to do was to sleep but went to get some food in and home

Owww....to the highlighted text above. Brutal lift, Marcus!!

[kelkel]

Just for kel kel so he can understand what I'm saying

Dictionary - The Peoples Republic of Cork

Will review in depth shortly. Heading down for legs if anyone's game.

[marcus300]

Will review in depth shortly. Heading down for legs if anyone's game.

I am only if you strap me to the wall and throw 45lb Ivenko plates at my scrotum lol

[DCI]

Will review in depth shortly. Heading down for legs if anyone's game.

You will find some crackers in there I bet you have an irish warped sense of humour lol

[kelkel]

I am only if you strap me to the wall and throw 45lb Ivenko plates at my scrotum lol

Not sure how good a shot I am.

[kelkel]

Ok, this slang is hysterical. Some of the definitions need definitions to be quite honest.

[DCI]

Ok, this slang is hysterical. Some of the definitions need definitions to be quite honest.

What did I say haha

[RaginCajun]

Just for kel kel so he can understand what I'm saying

Dictionary - The Peoples Republic of Cork

sounds like some of the stuff that flies out of my mouth! i may have to start using some of the others!

[DCI]

sounds like some of the stuff that flies out of my mouth! i may have to start using some of the others!

The best saying is for every fine boeur theres a feen lamping her hole.

Kk try and figure that out ha

[RaginCajun]

http://youtu.be/EY2tNBOmvGs

I do most of them up to 11:34. I use a 5lb plate instead of a band but the band is great too

http://youtu.be/tBR4N95asKo

Another link to teach us a little more about the rotator cuff.....

thanks. i could have a really tight labrum that is effecting all of this. i can feel the tight muscle/tendon in my shoulder. i will def start doing some these exercises. i normally do them with dumbbells but i see where the resistance bands come into play

[RaginCajun]

The best saying is for every fine boeur theres a feen lamping her hole.

Kk try and figure that out ha

boeur = woman, feen = me!