**Marcus's HIT Dungeon**

[DCI]

Tonight was chest was nicely motivated to hammer some weights.

Did a good rc warm up then feeler sets and then into heavy 2 sets with one useless dropset ha was epic did incline to start.

Then decline and flat both same as above the blood was pumping and the steam was hammering outta me from the intensity. Good start to the training new year with yates flies to finish but was pretty much spent by then.

[almostgone]

Nice, DCI!

[DCI]

Cheers ag back tonight already thinking of the lifts

[clarky.]

Not long back from doing bi's did stretching to start then light ccc for a warm up.

Ccc 1 working + a few neg

Incline db curls 1 working 1 drop +RP

Seated db curls 1 working DD +RP

Bb curls 1 working 1 drop

Then with a empty bar just did as many reps as pos then stopped then went again it was just to finish the pump/burn was man it was good. Bi's were fvcked by the time i did the bb curls i only had 5kg plate on each side for the ws then the drop was down to 2.5kg so you know how fried they were by the time i git to the bb curls.

Great session guys.

[almostgone]

Think I'm almost clear of the chest congestion crud. Biceps are next for me...I'll see if I can fry mine a little extra more, too.

[clarky.]

Think I'm almost clear of the chest congestion crud. Biceps are next for me...I'll see if I can fry mine a little extra more, too.

Good stuff AG.

[Hazard]

Think I'm almost clear of the chest congestion crud. Biceps are next for me...I'll see if I can fry mine a little extra more, too.

Me too! This is week #4 for me. I got chest n bis in yesterday. Kind of a shitty workout but I couldn't neglect it anymore

[almostgone]

Me too! This is week #4 for me. I got chest n bis in yesterday. Kind of a shifty workout but I couldn't neglect it anymore

Glad you're getting shed of it, Haz. When I was in for my shot this past Friday, the nurse commented on my wheezing/creaky sounding breathing. She got me fixed up w/ Augmentin and a script cough syrup that I really haven't used too much except when the coughing got out of control.
The thing that seemed to break up the junk the best for me was the Mucinex "fast max" DM Max cough syrup. Bought it at Walmart..was a little more than the other OTC cough syrups, but it got stuff moving. Kinda weird, but I noticed it is made in England....maybe they have better water or something?

[Hazard]

Glad you're getting shed of it, Haz. When I was in for my shot this past Friday, the nurse commented on my wheezing/creaky sounding breathing. She got me fixed up w/ Augmentin and a script cough syrup that I really haven't used too much except when the coughing got out of control.
The thing that seemed to break up the junk the best for me was the Mucinex "fast max" DM Max cough syrup. Bought it at Walmart..was a little more than the other OTC cough syrups, but it got stuff moving. Kinda weird, but I noticed it is made in England....maybe they have better water or something?

I used the alka seltzer and theraflu teas.... They worked great. Until they wore off..... Then the coughing went out of control

[ickythump]

Don't know if anyone remembers me, just saying hello and I wish a good 2015 upon you all! :-)

[zempey]

Good chest session today, bench was all about hitting 315 today, and I did. I didn't have anyone normal around to spot so I had my 15yo daughter who was there spot me out of desperation. I was not comfortable with her spotting me at all and it really took away from my focus, but I managed a decent rep, not all the way down, but low enough for me. I then had a new kid I had never talked to before spot on the next try, I should have got a lift off because I was getting tired at this point. I got another rep but I felt a slight twinge in my pec/shoulder area. It is fine, didn't bug me at all for the rest of the workout. I did hit a pb for reps with 225 at 15, that was a first for me, it felt great. My short term goal for chest is to get 365, I am going to work hard towards hitting this as it will be a pb and something I have always wanted to do.

[almostgone]

I used the alka seltzer and theraflu teas.... They worked great. Until they wore off..... Then the coughing went out of control

That's kind of what I was doing until each cough turned into a full body exercise (sounded like I belonged in a TB ward). Then I would take the script syrup (Benylin w/ codeine). I try not to take it unless necessary because of what codeine does to my guts.
Keep that Mucinex syrup I mentioned in mind if the congestion comes back on you. It works much better than the Mucinex extended release tabs for me.
Hope you continue to get rid of the junk, Haz.

[APIs]

Good chest session today, bench was all about hitting 315 today, and I did. I didn't have anyone normal around to spot so I had my 15yo daughter who was there spot me out of desperation. I was not comfortable with her spotting me at all and it really took away from my focus, but I managed a decent rep, not all the way down, but low enough for me. I then had a new kid I had never talked to before spot on the next try, I should have got a lift off because I was getting tired at this point. I got another rep but I felt a slight twinge in my pec/shoulder area. It is fine, didn't bug me at all for the rest of the workout. I did hit a pb for reps with 225 at 15, that was a first for me, it felt great. My short term goal for chest is to get 365, I am going to work hard towards hitting this as it will be a pb and something I have always wanted to do.

Nice, once you're able to get 315 for a solid (& proper) 5+ reps you'll likely be able to get 365 for one maybe even two reps. Over the next 7-8 weeks I'd try keeping the poundage from 270 (85% of max) to 305 on your last set and then max out @ week 8 with 315 to see where you're at with the total reps. Just don't max out every week @ 315 or you'll end up hurting something. My $0.02...

[zempey]

Thanks for the advice, I will give it a shot, I have to keep myself in check or I will blow out my pec or shoulder again. I am my own worst enemy sometimes.

[kelkel]

Thanks for the advice, I will give it a shot, I have to keep myself in check or I will blow out my pec or shoulder again. I am my own worst enemy sometimes.

We're not kids anymore. Why max out at all?

[zempey]

As childish as it is, ego, bench has been such a disappointment for me my whole lifting life and I just want to be able to put up some decent weight. You always want what you can't have, I see guys throw up 3 plates like it is nothing and they are way smaller than me, it drives me nuts.

[kelkel]

But no doubt you can crush them on many other exercises. Don't hurt yourself and set yourself back over something like that, would be my best advice.

[RaginCajun]

But no doubt you can crush them on many other exercises. Don't hurt yourself and set yourself back over something like that, would be my best advice.

i am only 33 and i feel this way.

[APIs]

Thanks for the advice, I will give it a shot, I have to keep myself in check or I will blow out my pec or shoulder again. I am my own worst enemy sometimes.

I hear you, that's why I wont do more than 2-3 reps once I get above 315. That's my comfort zone to avoid re-injury...

[zempey]

I hear ya, it is just one of those things that drive you, the hard part is to make yourself do it smart. I will try and stay away from the max lifts and work on getting the reps up on my 80% max lifts, then down the road try again.

[RaginCajun]

Don't know if anyone remembers me, just saying hello and I wish a good 2015 upon you all! :-)

long time no see!

[APIs]

I hear ya, it is just one of those things that drive you, the hard part is to make yourself do it smart. I will try and stay away from the max lifts and work on getting the reps up on my 80% max lifts, then down the road try again.

I bench on Mondays with a friend that finishes with 365 to 405 every week. His max is 465 using a lifting shirt. Not bad considering he's 49, 5'9, weighs 220 lbs and he never gets hurt. Hate 'em sometimes lol. I used to be able to do that with him, but had to come to the realization that I cant train like that anymore. As long as I can get 385 to 405 every once in awhile I'm still happy...

[kelkel]

Don't know if anyone remembers me, just saying hello and I wish a good 2015 upon you all! :-)

Same to you icky.

[marcus300]

Don't know if anyone remembers me, just saying hello and I wish a good 2015 upon you all! :-)

All the best

[AllKindsOGains]

Shoulders last night (which is this morning for me-grave)
Ive been sticking with 2 working sets rather than 1 on most movements because I know that I am still holding back, so I end up needing to do another. Really trying to work on that.

DB shoulder press-2 feel sets, 2 working with 1 drop and 2 rest pauses each

Seated Side laterals-2 sets with 2 rest pauses each-I find that strapping up to the dbs works better for me, but it makes dropping difficult, so I stick with rest pause and just set them down for a few seconds

DB rear delt flies-2 working sets to failure-I really didn't go heavy enough as I was upwards of 15 reps before I got to partials\

DB seated shrugs-2 sets, 2 rest pauses each\

[marcus300]

Shoulders last night (which is this morning for me-grave)
Ive been sticking with 2 working sets rather than 1 on most movements because I know that I am still holding back, so I end up needing to do another. Really trying to work on that.

DB shoulder press-2 feel sets, 2 working with 1 drop and 2 rest pauses each

Seated Side laterals-2 sets with 2 rest pauses each-I find that strapping up to the dbs works better for me, but it makes dropping difficult, so I stick with rest pause and just set them down for a few seconds

DB rear delt flies-2 working sets to failure-I really didn't go heavy enough as I was upwards of 15 reps before I got to partials\

DB seated shrugs-2 sets, 2 rest pauses each\

I understand because I do this sometimes but if you need any help read my mind set thread in the workout section and this should help you unlock that inner desire to take yourself to failure and not think about any further sets or reps. Remember only concentrate on what your about to do and doing and think this is it this is the one set what I am going to break down every type of fibre in my body. If you still struggle I'll pop over and train out with you for a few days I'll make sure your going to failure

[AllKindsOGains]

I understand because I do this sometimes but if you need any help read my mind set thread in the workout section and this should help you unlock that inner desire to take yourself to failure and not think about any further sets or reps. Remember only concentrate on what your about to do and doing and think this is it this is the one set what I am going to break down every type of fibre in my body. If you still struggle I'll pop over and train out with you for a few days I'll make sure your going to failure

Haha that would be like meeting a movie star. Plus you'd scare my entire town into a frenzy with your freaking size lol. Ill keep working on it

[marcus300]

Haha that would be like meeting a movie star. Plus you'd scare my entire town into a frenzy with your freaking size lol. Ill keep working on it

http://forums.steroid.com/workout-tr...rd-enough.html

Getting into the training zone mentally is hard work, I've been approached many times via pm on this subject and ive talked a lot about it within my diary thread but it is extremely hard and probably has hard to learn as learning how to train how I've described throughout this thread.

First let me try and get this across about the mental side of training.
When you see Dorian speak or train you can see he is mentally as well as physically strong. Many of the top Pro's seem to have this ability to have this mental focus to train to the level what is required to stimulate those fibers what seem to grow the biggest. I really do think its something what can be learnt and by perseverance we can get this mental focus and use it to its fullest. I've always had the motivation to train and get big and nothing in my life would stop me but I did have to learn how to release those feelings to train to a level were i wanted to get to. Over time I got the mental edge to train to true positive failure I don't know why but its something over the years what came naturally to me and I've mentioned many times within this thread how I try and get into this zone. For me we all have our little things we do to prepare ourselves before one of those working sets what is going to test us mentally as well as physically, I feel this is an individual thing what you have to find what works for you.

For me I think about certain things what have happened to me in my past what ignites my adrenalin and releases an inner aggression what I can only state as unstoppable. I talk to my inner self and take away everything around me, I am alone and only can hear my inner voice speaking and I drift to a time and relive an event in my mind like I am there again, the feelings what I felt at the time I feel again, the atmosphere I feel around me exactly like it was, I relive the exact circumstances at that moment and how I felt after and this completely isolates me from the outside world and I am stuck in the past reliving an event. At a moments notice I can come straight out into this rage and channel these emotions into the working set with the adrenalin flowing and my inner voice shouting at me. I also use another method which works for me also, I can also concentrate and watch myself doing the working and yet again take myself out of the situation I am in and go through in my head what is about to happen and I can trigger the inner aggression. I know I want it so much, I know I have to take myself to places were my body has not been before, I know its going to hurt but I kind of like that knowing I am about to inflict pain onto myself, this again ignites all these feelings inside of me that make me feel unstoppable and no one could out lift or train with the same intensity as me. That's what I feel when I am in this zone I know no one can come close I truly believe this and with that positive thinking I can take myself to failure and beyond. That's the two ways what do it for me.

I know guys who listen to music and crank it up and get into the zone, I know guys who walk up and down thinking about the set and getting into the zone, I know guys who want to be slapped which I've done in the past which instantly releases the fighting instinct which allows you to lift more than you would if you weren't in the zone. The problem is with some guys is learning how to get into this zone, its all about mind control and taking yourself away from where you are and talking to your inner self and produce these feelings. Some people can't do this and it needs to be learnt over weeks/months just like training to true positive failure like we do with HIT. Ever watch Branch pre working set how he gets himself into the zone, you can actually see his eyes change and his whole demeanour into this animal what looks unstoppable, same with Dorian and many others they all have the ability to get into this zone and recruit those tough fibers what only get activated when your at failure and beyond.


I do watch Youtube videos many times before I go training because this for me motivates myself and helps me prepare for what I am about to do in the gym. I know some of you feed of this thread before working out because I can tell with what you say before and after you train, its all about motivation, dedication and having the mental focus to keep positive and have that inner drive. We all have been under a BB with some serious weight on thinking to yourself I am going to fail this, you even say to your partner watch me I think I am going to struggle with this one and guess what happens???? you struggle and the set is a waste of time. We all have been there and ive been there many times in the past thinking this way trying to break into new areas without having the positive mind set or approach what it takes do accomplish this.

Learn how to train your mind and you will develop further not only mentally but physically aswell. I've read a lot of mind control, self help books and I am trained in areas to help direct and open peoples minds. I really enjoy NLP which helped me when I was going through times of trouble in my mind and I couldn't focus on anything. You have to learn this behaviour if it doesn't come naturally, but simple steps and trying what works for you will point you in the right direction were you to can get into the zone what will help you develop further in your training.


ARE YOU TRAINING HARD ENOUGH?

I've had a few PM's about training and cycles and one thing what shines through to me is that a lot are not training hard enough they dont fully understand how to train correctly. We spend so much time designing cycles and eliminating sides we think we have the perfect environment to grow into something what looks like it was carved out of stone but after 15 weeks of these super cycles most are pming me asking how can they stop the gains sliding away. We assume members are training hard enough and intense enough but in reality they aren't. I see alot of members just coasting through their training sessions and doing a set number of reps and sets and think the diet and AAS will transform them into a living god but all what happens is the gains slide away and they end up going back on gear to get some kind of size back.

I can't emphasize enough how important it is to find the right training protocol for your body to grow. You have to try many training routines and find which one you respond best to. We also need to get in the right mind set when we walk in that gym, you going there for one purpose and if you don't push your body beyond what its capable of doing your not going to grow bigger. You want to be leaving that gym feeling like you just done 10 rounds with Tyson in his hay day. You have to go through the pain, you have to push and pull the hardest you have ever done before, you have to push your body to places where its never been before and push past the pain every single time you go in the gym.

Overload your body to a state were its screaming for you to stop and no matter what, you couldn't do one more rep even if your life depended on it. If you don't train in this fashion your not training hard enough. Do you want to be bigger than anyone else, do you want to turn heads and do you want to have that monster size what no one else has got then if this is the case stop FUKING around in the gym and stop going through the motions and push past your limits and use methods what take you to hell and back.

I train that hard my eye balls shake and I find it hard to focus, I mentally prepare myself and think of things what make me angry and I push that last rep out no matter what. I kind of like the pain in certain bodyparts and I can push past it into a world of total hell, I feel like I am on fire and I swear I can feel the blood surging through my veins into the muscle what I am working. When I've done my last working set I know I cant perform another rep even if someone had a gun to my head and said you'll die if you don't do another rep, I know I've come to my limit and the sick thing about this is I actually enjoy it., I dream about it, I think about it and I cant wait to get back in the gym to do it again. Its like I'm self harming because the torture I go through is extremely painful but I know this is what I have to do to maintain what I've got and to build those extra few lbs of tissue. This is what separates the normal guys who look like they go to the gym to the fuking monsters what walk this earth

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set

Now are you training hard enough? ask yourself can you train harder because if the answer is yes your restricting your gains and wasting money and time. Why spend all that money on gear, gh and food when your not attacking your body like you should be. Think about it and make your next workout like your going to war with yourself.

[DCI]

Aog visulisation that marcus speaks about is what really makes me push on through the pain of the set and the reps are a struggle are when I feel I grow the most.

Like last night on chest theres a big younger guy than me in the gym last night he looked at me nothing with intent etc but I used that as fuel to lift weights like I never have before to feel the sqeeuze and pain today my chest was numb and full all day.

I'll be doing the same for back tonight too.

[AllKindsOGains]

One of my favorite points of intensity is on machine flyes on chest day. When i hit that point of failure and ive got the handles halfway together and im squeezing with everything, and my entire body is shaking trying to get the damn things together. Thats what gets the adrenaline flowing

[DCI]

Tonight I was a bit tired due to a bad nights sleep last night due to me prepping for an interview tomorrow.

Tonight was 10 mins of a walk to get the blood flowing.

Then warm up of t bar rows light then into a heavy set was goosed after this set due to fatigue. So did a lame dd but felt good the contractions of the muscles where great etc.

Then onto bb rows love these nice weight on the bar and squeezed the muscle tight felt great did lift anything near my heavy weight but felt the cpntractions instead. Dd was great.

Then onto wide grip lat pull downs again light but felt the muscles.

The db rows lpve these heavy and felt the squeeze.

Then hypers to finish.

Home now to re feed

[hawk14dl]

Going for shoulders and back today.

I was thinking about my bb shoulder press. Curious, do you guys prefer to bring the bar in front or behind the head?

[zempey]

I can only lift light behind the head, it is hard on my RC. A guy at my gym does 3 plates free weight behind the head, he is an animal.

[Roger11]

bloodwork done yesterday. Hoping results are fine.

[DCI]

Haven't done bb pressing in front or behind the head in months prefer db pressing. Can get a more accurate press with them or use the hammerstrength machine also is good to isolate and mix it up.

[almostgone]

Downing a shake and then headed to the shop.

[hawk14dl]

The resolutionists were in full force today. Got my shoulder workout done but only half my back. Got so pissed waiting on a lat machine I left.

It's like a ****ing social group

[zempey]

I can't hoist heavy enough db to get as heavy as I want to go, I do them sometimes, but bb and hammer strength are my go presses.

[GirlyGymRat]

Perusing for Mrs Marcus workouts and reading along.

There's some heavy lifting going on in these parts. Keep up the hard work!!!

[kelkel]

Going for shoulders and back today.

I was thinking about my bb shoulder press. Curious, do you guys prefer to bring the bar in front or behind the head?

In front, without question.