**Marcus's HIT Dungeon**

[marcus300]

Just going to head over to the gym and do some back. See if I can build some mountains back there

[clarky.]

Just going to head over to the gym and do some back. See if I can build some mountains back there

There is already fvcking mountains back there.

[marcus300]

There is already fvcking mountains back there.

Is that ink I can see wrapping around your arm???

[marcus300]

Rant - new diet breed with all these new approaches who look like they have never trained in their life's or are fat are fuking dumb arsed pricks who are chasing their own arse's. You can discredit what's been carved in stone over the years by big top bodybuilders. How do the big BB's train? how to the big BB's eat? How do these guys live their life's? its not rocket science.....but don't tell everyone guys lol.

coffee is kicking in rant over

[marcus300]

Oh fuk I am going to have to stop reading in there or I will get myself into trouble lmfao,

fuking love reading absolute bullshit from guys who look like bullshit,

yes coffee does this to me, I already think to much and now I am on a rant lol

going gym....get ready back

[almostgone]

Just going to head over to the gym and do some back. See if I can build some mountains back there

Jeez. Your back already qualifies as a natural geographical feature w/ contour lines and everything!

[DCI]

Rant - new diet breed with all these new approaches who look like they have never trained in their life's or are fat are fuking dumb arsed pricks who are chasing their own arse's. You can discredit what's been carved in stone over the years by big top bodybuilders. How do the big BB's train? how to the big BB's eat? How do these guys live their life's? its not rocket science.....but don't tell everyone guys lol.

coffee is kicking in rant over

Joined a new gym last night. The trainers in there typically look like shit. And h one of them was flat out trying to sell these women woman "specific" protein lol.

[marcus300]

Ok back done

Went straight into close grip pulldowns, I did a few warm up sets and stretches this went on for the first 10 mins, I know longer than normal but I still feel a slight pull in my back which is muscular so I wanted to get some blood in there before I destroyed it for giving me shit................warmed up well and did them slow and really held the contraction and my back was extremely pump after the warm ups and I haven't even started training it yet....so off I went into my working set which went well and I went to failure but the trouble I had I was surprised with the amount of weight I could handle and I went over my rep range so I thought to myself I will leave any drops or RP and do another working set but reset my working set weight...

Off again and it was hard but I didn't go sloppy I kept good form and went right into failure, I decided to do rest pause so I stopped after failure and my throat opened up I was about to puke but I managed to keep it down so I didn't do any rest pause I just kept it at failure which was very intense, it hurt and my lats were on fire. Strange to get the sick feeling on pulldowns and so early on in the workout...anyway onwards and upwards.

Went to seated cybex single arm rows - did 2 feel sets and one working set to failure- that's all it needed because I was using extremely straight form and I was slowling the reps down a lot using a bit of TUT method......back pumped

seated low pulley - 2 feel sets one working set to failure - went well and really struggling to breath on these but felt good again slow and concentrated on the mind muscle connection. failure only again...

Light deads - 3 sets

straight arm high pulls - 2 feel sets, 1 working set plus 2 drops


abs

home to feed

[DCI]

Holy fck serious workout marcus

[clarky.]

Ok back done

Went straight into close grip pulldowns, I did a few warm up sets and stretches this went on for the first 10 mins, I know longer than normal but I still feel a slight pull in my back which is muscular so I wanted to get some blood in there before I destroyed it for giving me shit................warmed up well and did them slow and really held the contraction and my back was extremely pump after the warm ups and I haven't even started training it yet....so off I went into my working set which went well and I went to failure but the trouble I had I was surprised with the amount of weight I could handle and I went over my rep range so I thought to myself I will leave any drops or RP and do another working set but reset my working set weight...

Off again and it was hard but I didn't go sloppy I kept good form and went right into failure, I decided to do rest pause so I stopped after failure and my throat opened up I was about to puke but I managed to keep it down so I didn't do any rest pause I just kept it at failure which was very intense, it hurt and my lats were on fire. Strange to get the sick feeling on pulldowns and so early on in the workout...anyway onwards and upwards.

Went to seated cybex single arm rows - did 2 feel sets and one working set to failure- that's all it needed because I was using extremely straight form and I was slowling the reps down a lot using a bit of TUT method......back pumped

seated low pulley - 2 feel sets one working set to failure - went well and really struggling to breath on these but felt good again slow and concentrated on the mind muscle connection. failure only again...

Light deads - 3 sets

straight arm high pulls - 2 feel sets, 1 working set plus 2 drops


abs

home to feed

fvcking beast.

[Roger11]

What gets me is guys using 3 plus grams of gear per week and still look ****ing average. Ive never gone above 1.8 grams total per week and i can be using 3 different compounds at the same time. But some guys i read on aussie forums are pushing 3.5-4grams of ****ing gear a week and i look at fuk ton better and i use half the amounts. Jesus talk about physuqies not matching the doses. Here in Australia it seems the norm for people to use insane amounts, just an Aussie thing i guess. Sad TBH. A lot of the old school Aussie bodybuilders always say there is no need for such amounts, if diet and training are on par then the will suffice. Unless these pricks look like fking lee priest( old school bodybuilder) then i cant justify why there using such big amounts. SMH.

[RaginCajun]

Marcus, I like using that cybex machine also. You can really feel the negatives, going slow and feeling every muscle in your back pumped!

[zempey]

Nice session big man. I hear ya on the new bullshiit these tards are spouting, just ignore them, they will always look like crap no matter how fancy they train. I thought about become a PT years ago, but I wouldn't fit in, I'm more tried and true than flash in the pan. I couldn't train someone who refused to let go of their mental comfort and get down and dirty.

Legs are absolutely fried this morning, making every movement a constant reminder of yesterdays session. Low back is a bit sore, this happens when I do legs, I have been working on bringing up the low back muscles.

Shoulder day today but started out with some flat bench trying to build some strength and size of these lagging pecs. I brought my warm up sets right down to my chest to get a deep stretch and build some power down low. I then went to 80% max and did a few sets to as close to failure as I can go without a spotter. I am trying to get my 80% rep range up into the double digits for multiple sets, this will take me some time. On my regular chest day, I think I will stay at 225 and do 4 sets to failure working towards multiple sets at 15-20 reps, then on shoulder day hit the 80% work. Not sure if this is a good plan, but I am going to work on it, I am a volume guy, my joints don't handle the super heavy hiit style training at this point.

I pushed my shoulders hard today, they were already pumped from the chest work.

Hammer Strength presses, 4 sets to failure with a double drop.

Bar shrugs, 4 sets of 20, kept the weight down, 225 for a nice burn and not having to worry about grip failure.

Side flys, 4x15

Rear Cable, 4x15

Cable machine press, 4x7-10

15 min on the bike to cool down. I was beat by this point, felt great with a nice pump. Now to feed and go to work.

[DCI]

Nice job zempey man.

@roger I think the use is from that clown zzzzzzzzz promoting his bs way of life

[Roger11]

Nice job zempey man.

@roger I think the use is from that clown zzzzzzzzz promoting his bs way of life

That would play a portion of it mate, but it is obviousely becoming more and more apparent that body image is a huge issue now adays among society. To get girls, to feel more confident etc etc. Its honestly very sad that this is a direct link to fellas thinking they need to use big doses to achieve a physquie, or using these doses because they think it will make them huge. Oh well, none of my bussiness and doesnt involve me so i stay out of it. Best thing to do IMO.

[kelkel]

What gets me is guys using 3 plus grams of gear per week and still look ****ing average. .

Irritates the crap outta me as well. That and over-bulking like many do. A friend of mine does that and rolls around at about 285lbs off season. He competed recently and dieted down to 216. WTF. What's the point of all that excess fat?

[kelkel]

Changed it up a bit for legs the other day to shock the body.

Got a quick simple workout in;

Walking Lunges 3x70 steps
Back Squats 4x15
Leg Press 3x20 + 1x10 with a 5x5 cadence (almost lost my cookies here!)
Leg Extension 4x15 + last set was a double drop set
Done.

Welcome to DOMS city....

Back to HIT when I recover.

I just cannot do them effectively. I spend more energy and thought on just not falling over than I do emphasizing the muscle. Switched to single leg lunges on the smith machine and will never look back.

[Roger11]

Irritates the crap outta me as well. That and over-bulking like many do. A friend of mine does that and rolls around at about 285lbs off season. He competed recently and dieted down to 216. WTF. What's the point of all that excess fat?

Are you serious? Lol FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUK.


216 from 285 what in the fuk. If he was using hormones , were they even legit or bunk lmao? Id understand 250ish from 285 but 216 man WTF.

[Roger11]

HAHAHAHAHAHAHAHAHAHAHA kelkel its damn funny now that i think about it lol.

AHAHAHAHAHAHAHAHAHAHAHAHAAHAHAHAHAHAHAHAHAHAHAHAHA AHAHAHAHAHAHAHAHAHAHAHAHAAHAHAHAHAHAHAHAHAHAHAHAHA AHAHAHAHAHAHAHAHAHAHAHAHAAHAHAHAHAHAHAHAHAHAHAHAHA AHAHAHAHAHAHAHAHAHAHAHAHA

[almostgone]

What gets me is guys using 3 plus grams of gear per week and still look ****ing average. Ive never gone above 1.8 grams total per week and i can be using 3 different compounds at the same time. But some guys i read on aussie forums are pushing 3.5-4grams of ****ing gear a week and i look at fuk ton better and i use half the amounts. Jesus talk about physuqies not matching the doses. Here in Australia it seems the norm for people to use insane amounts, just an Aussie thing i guess. Sad TBH. A lot of the old school Aussie bodybuilders always say there is no need for such amounts, if diet and training are on par then the will suffice. Unless these pricks look like fking lee priest( old school bodybuilder) then i cant justify why there using such big amounts. SMH.

The really sad part about it is unless they're very lucky, they're doing things to their bodies that they will later regret. The cardiovascular system, hepatic system/liver, and kidneys can only take so much punishment.

[hawk14dl]

Thinking of buying one of these. So I can still lift alone,but won't be scared of throwing some pounds on the bar (particularly bench/incline).

Was looking at "spotter stands" but couldn't get past the thought they looked unstable.

This has a rated capacity of 700lbs, 2"spacing (would rather have 1"but not worth doubling the price)

What do you guys think? Would you bench heavy under it?

[clarky.]

Thinking of buying one of these. So I can still lift alone,but won't be scared of throwing some pounds on the bar (particularly bench/incline).

Was looking at "spotter stands" but couldn't get past the thought they looked unstable.

This has a rated capacity of 700lbs, 2"spacing (would rather have 1"but not worth doubling the price)

What do you guys think? Would you bench heavy under it?

yip.looks good hawk.

[almostgone]

Looks good to me, Hawk. Decent capacity, hooks for the bar, and safeties. I'd use it. I think you'll be happier with it vs. spotter stands.

[hawk14dl]

I think I'll go for it. WI'll make me feel much better working out alone

[almostgone]

Off work tonight. Still having a bit of a bother with chest congestion so drinking lots of hot beef broth and tea. Feeling weak so I'm eating a bit more than normal. Nothing bad, flank steak and green veggies.
Plan to hit back later today.
Since I've had issues w/ pneumonia in the past, I may head in to see the Dr. again next week if the crud doesn't clear. Not feeling terrible, so maybe this will pass soon.

[DCI]

That would play a portion of it mate, but it is obviousely becoming more and more apparent that body image is a huge issue now adays among society. To get girls, to feel more confident etc etc. Its honestly very sad that this is a direct link to fellas thinking they need to use big doses to achieve a physquie, or using these doses because they think it will make them huge. Oh well, none of my bussiness and doesnt involve me so i stay out of it. Best thing to do IMO.

Yeh I was thinking he has something to do with it. Your right to steer clear of it.

Gym today gonna be fun

[zempey]

Arm session today ended up being pretty good, started out a bit rough due to this damn head and chest cold making a reappearance. Headache, stuffy nose, you know the deal.

Reverse grip press in the Smith machine, 2 warm 4 working with a double drop.

Dmbl over head, 4x15 had to go lighter due the pull in my tri that surfaced last week, I felt it on my first set and didn't up the weight

V-Bar, 4x12 with drop on last set

Incl Dmbl curl, 6 sets increasing weight each set. Back is sore so I did more detail work on bi's today.

Stand high single cable, 4x12

Preacher machine, 4x12

Dips, 4x12

Overall good session, nice pump, but this cold virus is kicking my ass, I feel flat and wore out.

Train hard boys, we are one day closer to no shirt weather.

[marcus300]

Day off for me but will be doing arms tomorrow and I am preparing the day before mentally lol.................I know I'm sick but fancy doing some serious damage and recruiting every single fibers in my arms

[GirlyGymRat]

Here's my leg work out from Thursday. It's a slight modification to one of Mrs Marcus leg days.

Warm up with 4 sets seated calf raises - 15 reps
4 sets of squats - 20 reps per set (working up to 25)
4 sets of high leg lunges. 15 reps per set.

What I do for these may not be correct but sure gets my heart rate up. I use a platform off the back of a chest bench thingy. I place right foot on platform, stand up while raising other leg to chest and then return leg into a deep lung for
15 reps and then Switch. Killer!!!

4 sets sumo squats 15 reps
4 sets glute kickbacks 15 reps
3 sets straight leg dead lifts 15 reps
3 sets hip thrusts 15 reps
125 crunches on ball
3 planks 30 sec each

That was Thursday. Friday I was sore even after sitting in the whirlpool and stretching after legs, but did an hour spin class. I am still sore today so I am going to rest.

[hawk14dl]

Opinion time: I'm ordering my ai later today. My recent order should be here next week, and I just had my trt blood work drawn yesterday.

I've read allot about anastrazole being milder and easier to dose then adex.

What's everyone's opinion? I'll be ordering from arr, so no worries about quality.

Extra background, I've never needed ai on my trt,even up to 160mg/wk.
I'll be running cyp that's dosed at 300mg/ml. So likely I'll run 600mg/wk.

Go ahead with opinions

[clarky.]

Day off for me but will be doing arms tomorrow and I am preparing the day before mentally lol.................I know I'm sick but fancy doing some serious damage and recruiting every single fibers in my arms

Tri's for me the mora mate.

[clarky.]

Here's my leg work out from Thursday. It's a slight modification to one of Mrs Marcus leg days.

Warm up with 4 sets seated calf raises - 15 reps
4 sets of squats - 20 reps per set (working up to 25)
4 sets of high leg lunges. 15 reps per set.

What I do for these may not be correct but sure gets my heart rate up. I use a platform off the back of a chest bench thingy. I place right foot on platform, stand up while raising other leg to chest and then return leg into a deep lung for
15 reps and then Switch. Killer!!!

4 sets sumo squats 15 reps
4 sets glute kickbacks 15 reps
3 sets straight leg dead lifts 15 reps
3 sets hip thrusts 15 reps
125 crunches on ball
3 planks 30 sec each

That was Thursday. Friday I was sore even after sitting in the whirlpool and stretching after legs, but did an hour spin class. I am still sore today so I am going to rest.

That's some session GGR.

[GirlyGymRat]

That's some session GGR.

It's light weights compared to you beasts! Been increasing weights slowing....

[clarky.]

Opinion time: I'm ordering my ai later today. My recent order should be here next week, and I just had my trt blood work drawn yesterday.

I've read allot about anastrazole being milder and easier to dose then adex.

What's everyone's opinion? I'll be ordering from arr, so no worries about quality.

Extra background, I've never needed ai on my trt,even up to 160mg/wk.
I'll be running cyp that's dosed at 300mg/ml. So likely I'll run 600mg/wk.

Go ahead with opinions

Anastrozole is adex.

[clarky.]

It's light weights compared to you beasts! Been increasing weights slowing....

It might be light ish weight GGR but you still did the damage great session.

[DCI]

So tried out this new gym. Not a bad spot but light on dbs as in only one set from 5kg to 30kg which might be a pain when its busy.

Did shoulders and arms today was motivated.

They have diff dbs in this gym so the weight felt diff to what I'm used to.

So did the usual rc warm.up etc.

Then into warm up presses on db then one feeler set then into 2 heavy sets was hard as the grips are new to me so need to adjust my lifting to them. Did a double drop but of small reps these were fcking sore shoulders numb and burning.

One thing that pissed me off I was using the 50kg dbs to shoulder press and was finished with the bench so went to throw my jumper in the corner away from the bench as was finished. So left the dbs there as was going for some fsrmers walks with them.

Within 5 secs of walking away this fat ugly trainer ghowl flies over to me if you finished with the dbs put them back. I was nice to her as its my first time there. I told I was just throwing my jumper in the corner and will be using them again. She really annoyed me.

Then farmers walks these where tough again the grip was diff so killed my forearms ha. Very good tho shoulders where popping.


Supersetted front and side raises love these. Very slow and controlled sweat bursting outta me and the pain was crazy but loved it. One lame drop as was ruined.

Then rope pulls to finish light but felt the squeeze was nice. Then front db raises as marcus linked to on here ages ago i love mixing them in.

Then arms

Hammer curls heavy loves these. 2 sets one drop.

Straight bar 21s bis where popping now really exploding veins banging too.

Then db curls slowly.

Tris where all pully exercises can feel.they will be sore tomorow.


Overall impression of the gym its good a bit too many crossfit wankers but sure youd get over that ill frighten them all away with our rack pulling anyway ha

[GirlyGymRat]

It might be light ish weight GGR but you still did the damage great session.

Thx Clarky! I've been told the legs r my best asset

[hawk14dl]

Anastrozole is adex.

Oops. Meant to type aromisin. Too much on my mind I suppose

[clarky.]

Thx Clarky! I've been told the legs r my best asset

Pics pls

[clarky.]

So tried out this new gym. Not a bad spot but light on dbs as in only one set from 5kg to 30kg which might be a pain when its busy.

Did shoulders and arms today was motivated.

They have diff dbs in this gym so the weight felt diff to what I'm used to.

So did the usual rc warm.up etc.

Then into warm up presses on db then one feeler set then into 2 heavy sets was hard as the grips are new to me so need to adjust my lifting to them. Did a double drop but of small reps these were fcking sore shoulders numb and burning.

One thing that pissed me off I was using the 50kg dbs to shoulder press and was finished with the bench so went to throw my jumper in the corner away from the bench as was finished. So left the dbs there as was going for some fsrmers walks with them.

Within 5 secs of walking away this fat ugly trainer ghowl flies over to me if you finished with the dbs put them back. I was nice to her as its my first time there. I told I was just throwing my jumper in the corner and will be using them again. She really annoyed me.

Then farmers walks these where tough again the grip was diff so killed my forearms ha. Very good tho shoulders where popping.


Supersetted front and side raises love these. Very slow and controlled sweat bursting outta me and the pain was crazy but loved it. One lame drop as was ruined.

Then rope pulls to finish light but felt the squeeze was nice. Then front db raises as marcus linked to on here ages ago i love mixing them in.

Then arms

Hammer curls heavy loves these. 2 sets one drop.

Straight bar 21s bis where popping now really exploding veins banging too.

Then db curls slowly.

Tris where all pully exercises can feel.they will be sore tomorow.


Overall impression of the gym its good a bit too many crossfit wankers but sure youd get over that ill frighten them all away with our rack pulling anyway ha

Nice session mate. Fatty would have been mad because she could not bend over to pick them up lol not that she could pick 50kg db up anyway ya beast.