**Marcus's HIT Dungeon**

[DCI]

Happy New Year Igi my iritalian(aka irish/italian) brother lol

[bartman314]

don't know where else to post this - marcus, that is a great tattoo on your back!

[marcus300]

don't know where else to post this - marcus, that is a great tattoo on your back!

Thanks, I'm full of them now think it was a mid life crisis lol

[marcus300]

Not trained for 3 days so will be going in this morning to see what I can do for my chest. I'm extremely excited to get in there but will be watching my RC injury so plenty of warm ups.

Will post up my session once I get back

[almostgone]

Hope it's a good lift, big guy and there are no R/C related " niggles"!

[marcus300]

Diets been off over the last week due to the holidays etc, put on a few lbs up to 263lbs

Chest

RC warm up's - did around 15 mins of these because felt cold and needed some blood in the area before hitting chest

db incline flyes
3 warm up sets - slow controlled and a lot of squeezing
1 working set plus 2 drops

hard a serious pump straight away due to the added cals ive been having over the hols and I was full of energy

db incline press
2 feel sets - hurt real bad, the pump was way more extreme than normal
1 working set plus 2 rest pause right down the halves and quarters

vertical hammer press
2 feel sets
1 working set plus 2 drops

peck deck flyes
2 working sets - high reps

abs

pump was intense, made it hard to train, just tried to flush everything out of me. Kept very hydrated during the workout but still very pumped and eneded up being very short workout but felt productive.

My chest is suffering due to the shoulder problems and it was one of my easiest bodyparts to train, extremely responsive but still suffering because I don't want to go that heavy with it yet.

ROM in my left arm is getting better but if I stop stretching it does quickly stiffen up

[clarky.]

Ma fvcking gym does not open to the mora

It will be back & traps oh am going to fvck them up

[zempey]

Marcus, have you looked into acupuncture? I was doing this with some kind of sonic blasting on my RC and elbow when I was having my problems. It took some time but I am as close to 100% as I will probably ever get, I am not afraid to hit the heavy weight on bench and I am getting my curling weight back. Hope it heals up for you soon, I know how frustrating it can be.

[marcus300]

Marcus, have you looked into acupuncture? I was doing this with some kind of sonic blasting on my RC and elbow when I was having my problems. It took some time but I am as close to 100% as I will probably ever get, I am not afraid to hit the heavy weight on bench and I am getting my curling weight back. Hope it heals up for you soon, I know how frustrating it can be.

I haven't tried acupuncture but I may well do in the future, things are getting better so i'll see what happens.

[almostgone]

Got my shot.....and they called in Augmentin and a cough syrup. Probably sleep a good bit today and hope to grab an arm session this evening. Don't have to work tonight.

[almostgone]

I haven't tried acupuncture but I may well do in the future, things are getting better so i'll see what happens.

This sounds encouraging. Hoping your R&R and the stretches/ RC exercises will get you back "proper"!

[musclestack]

Marcus,

I just noticed your back picture in your avy. This got me reminiscing; do you remember back in the day (this had to be somewhere around 7-8 years ago lol) where you had a before-and-after avy from when you went from a bulk to the end of a cut? Don't know why I even thought of that lol; I just remember you being jacked, and I would really like to see that photo again!! I am 99% sure that it was you that posted it.

[marcus300]

Marcus,

I just noticed your back picture in your avy. This got me reminiscing; do you remember back in the day (this had to be somewhere around 7-8 years ago lol) where you had a before-and-after avy from when you went from a bulk to the end of a cut? Don't know why I even thought of that lol; I just remember you being jacked, and I would really like to see that photo again!! I am 99% sure that it was you that posted it.

I can't remember which pictures it was, I remember cutting right down a few times but it would of been longer than 7-8 yrs ago. Ive had a few different one over the years nice to see you sticking around so long

[DCI]

No gym this weekend good friend is calling down for the weekend he had a shit xmas so.beers and shit talking for the weekend. Will be back into the routine again with the gym etc

Diet has been ok thankfully

[hawk14dl]

Dci, doesn't hurt to have a little fun every once in a while

[DCI]

Ohh yeh I rarely drink anyway. Hes had a a few funerals over xmas to deal with so he needs to take his mind off it etc

I'll enjoy it and the new year starts for me on the 5th going to go messing with my diet now and see what results I can get

[hawk14dl]

I'm on my last day of vacation. Going in for a chest session. I always do arms after, but I'm hoping to drain the tank on chest today. It's a bit behind I think.

Sitting here hydrating first though. Sitting at a rough 188 today, not sure how I've managed to lose 2 lbs being off work. . Hopefully it's 2 lbs I wanted to lose

[musclestack]

I can't remember which pictures it was, I remember cutting right down a few times but it would of been longer than 7-8 yrs ago. Ive had a few different one over the years nice to see you sticking around so long

Would be nice to see these "few different ones over the years"!

No homo....not that there's anything wrong with that..

[almostgone]

Ohh yeh I rarely drink anyway. Hes had a a few funerals over xmas to deal with so he needs to take his mind off it etc

I'll enjoy it and the new year starts for me on the 5th going to go messing with my diet now and see what results I can get

What kind of tweaks are you thinking of, DCI?....tinkering w/ carbs?

[hawk14dl]

Had just the workout I'd hoped for.
Started with flat bb. 2 warm up, one rest pause 2 drops.
Hammer incline. 1 straight (I thought I'd have to rp it), 1 rest pause 2 drops.
Hammer bench. 1 straight 1 drop
flies, 3 straight (dropped weight on 3rd)

I knew my tris would already be pumped up, but for some reason my bis were too?
Did machine preacher curls, 3 straight (preacher stations were tied up)
alternating db curls, 3 straights dropping 5lbs each set.
Then rope tri extensions. 3 straights
Overhead tri extensions 2 sets to failure

Everything is on fire. I'm showing veins I didn't even know existed. It feels amazing. Time to go feed and rest

[hawk14dl]

Forgot to mention, 1 hr total time in gym including dress time and 5 minutes in dry sauna (it's 40 degrees here, has to warm up the body temp)

[clarky.]

Forgot to mention, 1 hr total time in gym including dress time and 5 minutes in dry sauna (it's 40 degrees here, has to warm up the body temp)

Fvcking dry sauna hawk you should be roasting from throwing the iron about man

As aust would say GO to your room

[hawk14dl]

BEFORE the weights.

Had to warm up before I started. Sorry for the mistake! Lol

[Muscleduke]

Hey Marcus,

A little off subject but i have a question for you about carb cycling.

Do you carb cycle year round but adjust total intake dependant on wether your currently bulking, cutting etc..

Also does the ratio always stay the same of 2 days 40% down 1 day 15% over. Or is this just pre cycle?

Thanks in advance, And thanks for all your informative posts ive learnt a lot from you!

[kelkel]

Back and shoulders today. Wasn't expecting much as my lower back was a little tweaked from squats on Wednesday. Actually it's probably more from tight hamstrings than anything else, usually is with me anyway. So, figured I'd keep it an easier day to not stress my back further and avoid bent overs or T bars.

Front pulldowns: 2 sets strict, 10-12 reps
Smith machine one arm rows (think dumbell rows using smith): 2 sets about 10 reps each. Really a good feel to this exercise.
Spider rows using smith: Moderate weight and very strict. 2 sets with RP's on both. Perfect exercise for RP's..
Close grip pulldowns: 2 sets with drop on last 8-10 reps.
Barbell shrugs: 2 heavy, minimal rest between.

Front Press: 2 sets relatively heavy, 8-10 reps with drop on last.
Seated laterals: 2 sets very controlled with drop on last set.
Rear laterals over bench: 2 sets, 10-12 reps. Controlled reps.

Anyway, it ended up being a great workout when I least expected it. Absolutely love that.

[Mp859]

Back and shoulders today. Wasn't expecting much as my lower back was a little tweaked from squats on Wednesday. Actually it's probably more from tight hamstrings than anything else, usually is with me anyway. So, figured I'd keep it an easier day to not stress my back further and avoid bent overs or T bars. Front pulldowns: 2 sets strict, 10-12 reps Smith machine one arm rows (think dumbell rows using smith): 2 sets about 10 reps each. Really a good feel to this exercise. Spider rows using smith: Moderate weight and very strict. 2 sets with RP's on both. Perfect exercise for RP's.. Close grip pulldowns: 2 sets with drop on last 8-10 reps. Barbell shrugs: 2 heavy, minimal rest between. Front Press: 2 sets relatively heavy, 8-10 reps with drop on last. Seated laterals: 2 sets very controlled with drop on last set. Rear laterals over bench: 2 sets, 10-12 reps. Controlled reps. Anyway, it ended up being a great workout when I least expected it. Absolutely love that.

The ones you go in feeling the worst usually turn out to be killer workouts. Nice job kel.

[AllKindsOGains]

Hey marcus, i was planning on taking my second rest day for the week today, but im feeling really good and like i want to get some frustration out. Think id be setting myself back if i went and did chest today and took the rest day later in the week?
Also my pms keep lagging out, so sorry for duplicates

[BG]

Fvcking dry sauna hawk you should be roasting from throwing the iron about man

As aust would say GO to your room KIDDO

Fixed

[AllKindsOGains]

K so i hope marcus woulda said go head lol
Chest just done tonight:

Incline hammer press: 3 warm ups sets
2 working sets to failure, 3 drops each

Incline dumbell Press: 1 warm up set
2 working sets, 2 drops each
(Note, got up to 70 lb dbs on first working set for 5 reps before first drop... kinda proud
Also had someone say need to work more on upper chest, so..

Incline db flyes: 1 feel set
2 working sets, 3 drops each

Flat machine flyes: same as above
Was grunting on this one, head was shaking towards failure

Decline cable flyes: 2 workjng sets, 2 drops each
And im cramping up now feel really good about that one

[marcus300]

Hey Marcus,

A little off subject but i have a question for you about carb cycling.

Do you carb cycle year round but adjust total intake dependant on wether your currently bulking, cutting etc..

Also does the ratio always stay the same of 2 days 40% down 1 day 15% over. Or is this just pre cycle?

Thanks in advance, And thanks for all your informative posts ive learnt a lot from you!

My diet changes depending on the goals I am trying to achieve but I do like working off a carb cycling approach . I think what you have read is priming which is something you implement pre cycle and you start at 2 days low 2 day high and you adjust the low carb days going up to 5 days low over time.

You can use carb cycling no matter what your doing just adjust the cals for the goals your trying to achieve but remember with diets nothing is set in stone you listen to the body and adjust things accordingly. You read about diets and everything is so rigid and set out day by day but everyone different and everyone will respond in certain ways some will need to lower the intake more some make increase it, others may feel better on a 4 to 1 approach.

There is a stickie in the diet section regarding carb cycling which makes good reading but remember its just one way you can implement this method, I always start at 2 day low 1 day high and work off that up to around 5 days low 1 high. If its a cutting diet to address your bf I would start cardio first until you hit a brick wall then I look at your diet to start new gains but no matter what I would do it slowly. Its a bit of try it and see and adjust as you go along don't get too rigid with it you can adjust anything to suit but the main concern in any cutting diet for me is maintaining muscle tissue that's were many go wrong.

[marcus300]

Hey marcus, i was planning on taking my second rest day for the week today, but im feeling really good and like i want to get some frustration out. Think id be setting myself back if i went and did chest today and took the rest day later in the week?
Also my pms keep lagging out, so sorry for duplicates

Well do what you feel you just got to remember you work out 7 days per week and you need to start having rest days otherwise you will slow your progress. You could always do some cardio to vent some anger..

[marcus300]

K so i hope marcus woulda said go head lol
Chest just done tonight:

Incline hammer press: 3 warm ups sets
2 working sets to failure, 3 drops each

Incline dumbell Press: 1 warm up set
2 working sets, 2 drops each
(Note, got up to 70 lb dbs on first working set for 5 reps before first drop... kinda proud
Also had someone say need to work more on upper chest, so..

Incline db flyes: 1 feel set
2 working sets, 3 drops each

Flat machine flyes: same as above
Was grunting on this one, head was shaking towards failure

Decline cable flyes: 2 workjng sets, 2 drops each
And im cramping up now feel really good about that one

I think I am going to have to be a bit more harsh with you grasshopper..............if you honestly did that session well done but PLEASE make sure you have rest days otherwise your restricting gains. Let me put it this way the way your training is hard and intense and if you can do that 7 days per week and don't have any problems your not really training that hard or intense!!!! you cant keep that kind of attack up 7 days per week look at Kel he trains on and off, other guys here all have rest days. I have loads and some weeks its 3-4 rest days but it works because I train hard and rest even more. Remember make sure you rest eat and play

[clarky.]

Fixed

shit that's righ lol ta. Now i might have to go to my room

[marcus300]

Just trained back went really well, felt a slight muscle pull in my back so didn't go that heavy just kept really good form and cranked some decent numbers out


Been having some bloating issues on and off over the last 8-12 weeks, sometimes this happens due to the amount of food I need to consume to keep the size but over the last 8 weeks its nearly been everyday and I've doing nothing different. Anyway I use a protein blend which I have done for yrs it seems to be the best one for me and my body likes it so I purchased some digestive enzymes and things got a little better but still had bloat every time I ate. So I decided to change protein and add in some fibre sup powder. I went for a protein isolate and got some fibre powder and I've been experimenting with this for over 2 weeks and its worked. Zero bloat and it feels like my stomach empties straight away, stomach is flatter and I feel better than ever not had bloat for a few weeks now. Funny how your body changes but I feel a growth spurt coming on in the next few weeks, a good clear out ready for the assault

[*mikro*]

I'm interested in the use of fibre powder. What brand are you using?

[marcus300]

I'm interested in the use of fibre powder. What brand are you using?

I'm using Psyllium husk by a company in the UK BP

[clarky.]

Just back from doing back and traps good stretching and cg pd for a warm up.

CG pulldown 1 working DD

Seated row WG 1 working 1D

Bent over bb row 1 working 1 drop

Ez bar upright rows 3 sets to fail high reps

Db shrugs as above

Behind back bb shrugs as above

I'm on a pull back so the weights were not mad still abit heavy on back but not the norm. I know i went a bit daft on traps but i've kinda hit a wall with these just now so not heavy and did 3 ex with high rep it was good we change from HIT on them.

It was a good session good burn/pump.

[almostgone]

I'm using Psyllium husk by a company in the UK BP

I generally put about a tablespoon and a half of psyllium husk in a glass of water and down it daily. Have to drink quick or it gels in the glass and gets really thick. It defo helps with keeping the system regular. Also, I try to stick with whey protein isolate. It is much easier on my stomach. Occasionally use egg white protein but it makes me pretty " windy".

[marcus300]

I generally put a bout a tablespoon and a half of psyllium husk in a glass of water and down it daily. It defo helps with keeping the system regular. Also, I try to stick with whey protein isolate. It is much easier on my stomach. Occasionally use egg white protein but it makes me pretty " windy".

My body was used to a protein blend and its been fine but ive had to change to isolate and add some more fibre which as done the trick the only trouble is now I seem to be gaining weight faster lol.....I will extend my low carb days next week and see how things go but my stomach is great now and could eat every hour if I wanted to no bloat at all.

[marcus300]

This is part of my recent sleeve, ive cropped it because don't want to show it all.