**Marcus's HIT Dungeon**

[Hazard]

I'll let the big man post his thoughts on it, but I believe he would agree.

I 2nd that.....

[marcus300]

Marcus would probably agree?

I'll let the big man post his thoughts on it, but I believe he would agree.

Yes I would agree with Almostgone

[marcus300]

Ok. Here's what I did today. Seems not intense enough. What would mrs Marcus do?!?


Warm up 140 crunches on ball
Each was 3 sets of 12 reps.
DB curls
DB Rhomboids
Seated curls On machine
Rear delt flys
Mt bicep curls
Lat pulls downs
Hammer curls
Roman chair
Mt high rows
Clean and press
20 min incline treadmill

Mrs Marcus does abs 5 days per week every morning that's why I never mention them in her sessions because they are done every morning except at weekend.

Looking good GGR and will post more sessions up soon from Mrs Marcus

She normally trains at home so we are limited to what we can do but she is basically sticks with BB's and DB's movements


I gave her a very strict diet which keeps her extremely trim and hard so when we introduce some form of exercise we do tap into the fat cells for energy. She does a overall top body workout sometimes its aimed at certain body parts others its just an overall top body workout which will stimulate everything. She concentrates on the lower mostly and swaps and changes the sessions around to help confuse her body, she seems to respond better to this

[clarky.]

Tri's are sore today quite surprised actually as not doing HIT the now i've just lowered the weight and upped the reps sets.

[zempey]

Great back session today, was revved up from the coffee and protein pre work out. Was dead from a cold yesterday but woke up feeling great and that carried on to the workout. Lifted hard and fast today, my grip was completely shot by the end, could barely hold onto anything. My weight was up more then I thought since I was down yesterday on my rest day and my mid section looked tighter then yesterday, I will take it. It was a week yesterday that I stopped drinking and cleaned up my diet, but I have been battling a cold for the past week, guess no alcohol in the blood allowed a bug to get in and take hold, lol. Almost at the end of week 4 on cycle and feeling good, strength is up, body comp is changing, and feeling good. Hopefully the gyno meds start reversing the lumps and all will be right in my world, besides the crappy weather.

[marcus300]

Chest this morning

RC warm up


Incline DB flyes
3 warm up sets
1 working set with 2 drops

Incline DB press
2 feel sets
1 working set plus 2 drops

Cybex vertical flat press
2 feel sets
1 working set plus 1 drop

Flat db flyes
2 feel sets
1 working set plus 2 drops


Abs

[zempey]

Marcus, would you suggest incline work to build up strength in the overall chest or flat? I really want to bring my whole chest up, it is lagging everywhere so I have been concentrating on flat presses as my main focus lately.

[marcus300]

Marcus, would you suggest incline work to build up strength in the overall chest or flat? I really want to bring my whole chest up, it is lagging everywhere so I have been concentrating on flat presses as my main focus lately.

Swap and change things around and target the whole chest area, if you start with flat one week try incline the following week. I mostly stay clear of flat BB because its not really done anything for me over the yrs. Hit your chest from various angles and slowly increase the weight or up the intensity find out what you respond best to. For me its incline db work and if I go flat its always with bell's but I am finding chest difficult to work due to my RC issues.

[Sfla80]

What's up guys...been awhile. Still going strong here. Except for diet been slacking. But have a question on switching back routine up. Back strength is good. Getting stronger. But not seeing the wideness coming along.

Typical routine is 3 types of rows, a pull down. And a variation of a standing later pull down.

The I switch grips and the order I will do these constantly. Rows vary from hammer strength machine, seated rows, bent over, db and tbar.

Pull downs are mainly wide grip.

Thanks again...will be back tonight after work. Gonna start posting routines in here more like I used to.

[VoRTeXO77]

What is yt?
The reason im asking is because i have been on it for several months but some changes in diet and training occured when i first started it also. I believe it has helped me with maintaining a pump, but if its really not worth the money, im going to drop it.

youtube, sorry.

[marcus300]

How often do you have a bad workout?
you know the days when you think your fully motivated but once you get in the gym and start lifting things don't go accordingly to plan and the workout is just going through the motions. How often you do this?

[Sfla80]

Honestly lately for me...2-3 times a month. Just off the top of my head. Weather it be I'm tired, wife, work, or just heads not in the game.

[marcus300]

Honestly lately for me...2-3 times a month. Just off the top of my head. Weather it be I'm tired, wife, work, or just heads not in the game.

That's sounds good, well done.

[-Ender-]

I have begun to focus some damage to my abs. I started this because I got the wife a new ab gadget and it hits hard with seeming 0 effort. I saw some long needed improvement and started getting serious. Anybody else get intestinal distress or messed up guts when you really nail your abs?

[DCI]

Chest tonight have my preworkout and oats ready to rock can't wait first time doing chest in this gym

Can't say that I have ender great to see you posting again

[AllKindsOGains]

How often do you have a bad workout?
you know the days when you think your fully motivated but once you get in the gym and start lifting things don't go accordingly to plan and the workout is just going through the motions. How often you do this?

Used to be fairly often before I started training HIT

[AllKindsOGains]

What preworkout sup do you guys recommend? I know some of you do coffee with shakes, some do different sup brands. I've liked c4 but it started to cause kidney problems.
I know this isn't the supplement thread, but this is where you go to get good answers

[kelkel]

Anybody else get intestinal distress or messed up guts when you really nail your abs?

No but that's another reason for me not to do abs!

What preworkout sup do you guys recommend? I know some of you do coffee with shakes, some do different sup brands. I've liked c4 but it started to cause kidney problems.
I know this isn't the supplement thread, but this is where you go to get good answers

I do coffee. The threads for anything related AKOG. No worries.

[DCI]

Coffee very strong and black thats imo the only pre workout that works.

Visualising the gym now cannot wait and wanna see the potential talent that could be in the gym

[clarky.]

MIKE O'HEARN & RICH PIANA - ARMageddon: http://youtu.be/IDgpxuUtV_g

Another good ex 5min in for tri's never seen this before. Mike has some physiuqe you see it at the end.

[Sfla80]

What preworkout sup do you guys recommend? I know some of you do coffee with shakes, some do different sup brands. I've liked c4 but it started to cause kidney problems.
I know this isn't the supplement thread, but this is where you go to get good answers

Akog. ...look into GAT products. One of the best I've tried.

[marcus300]

[kelkel]

MIKE O'HEARN & RICH PIANA - ARMageddon: http://youtu.be/IDgpxuUtV_g

Another good ex 5min in for tri's never seen this before. Mike has some physiuqe you see it at the end.

O'Hearn looks great there.

[DCI]

MIKE O'HEARN & RICH PIANA - ARMageddon: http://youtu.be/IDgpxuUtV_g

Another good ex 5min in for tri's never seen this before. Mike has some physiuqe you see it at the end.

All natural too hmmmm.

Rich piana looks very strange there.

Chest tonight was insane.

This new gym was crazy busy so we started with cardio as a warm up and to wait for a bench to free up.

So started with rc warm ups felt good.

2 warm up sets for incline bench felt good one feeler set then into 2 heavy sets and one drop chest exploded straight away. Felt good banged out a decent amount of reps for the two sets.

Then flat bench theres no air circulation in this new gym so was hard to recover from sets. The 2 sets where a lot harder only managed low reps for both sets but they were good reps. One drop but was useless really only a few forced reps.

Decline was good again two sets deep pain but good reps. One useless drop again.

Then yates flies this was very tough but pushed on through the pain was good.

[Sfla80]

Back tonight. ..was a good session.

Started with pull up. 3 sets....each set wider then the next.

Seated close grip rows. 1 feel, 2 working, last working 2 drops

Hammer strength low row same as above

Hammer strength high pull. 2 working 1 drop.

Went to do lat pull downs. We have 3 stations, 2 had 2 peopke each working...another one but then 2 people standing waiting for machines to open so I skipped. I can't wait around to long...don't wanna cool off...so hit standing lats pull downs.

Finished with hypers.

All in all good session

[AllKindsOGains]

Akog. ...look into GAT products. One of the best I've tried.

Does bb.com carry it? I havent looked into the sup store on here yet

Nitraflex?

[hawk14dl]

Hey Marcus, with my recent cage purchase I'm going to start implementing light, knee high dead lifts.

I remember you said you keep your deads light. What kind of rep/set scheme do you suggest? I'll be adding these to the end of my back day

[almostgone]

I bit the bullet and went back to the Dr. this morning. She scolded me (gently, lol) for not taking time off from work when this respiratory crud hit. Told me to at least take it easy for a few more days, but the first day I feel semi-normal I'm back at it. She did say chest sounds better/clearer, so no pred dose pack this time. Glad for that.
1 more round of antibiotics though. Finally got some rain here though and that is helping things some.

[almostgone]

What's up guys...been awhile. Still going strong here. Except for diet been slacking. But have a question on switching back routine up. Back strength is good. Getting stronger. But not seeing the wideness coming along.

Typical routine is 3 types of rows, a pull down. And a variation of a standing later pull down.

The I switch grips and the order I will do these constantly. Rows vary from hammer strength machine, seated rows, bent over, db and tbar.

Pull downs are mainly wide grip.

Thanks again...will be back tonight after work. Gonna start posting routines in here more like I used to.

I see you mentioned switching up your grip, Sfla. Do you switch your grip on wide grip pulldowns? i.e. overhand one session and underhand the next?

[Mp859]

Lifetime natural o'hearn

[almostgone]

MIKE O'HEARN & RICH PIANA - ARMageddon: http://youtu.be/IDgpxuUtV_g

Another good ex 5min in for tri's never seen this before. Mike has some physiuqe you see it at the end.

I was hooked when I saw the dog.

That is a nice triceps movement, or at least it looks impressive when you watch that amount of muscle working. Also, a different twist on the d'bell incline triceps extensions later in the video.
LOL, and the dog is so well behaved. She must spend a lot of time around the clanking, clunking, and grunting of a gym.

[marcus300]

Hey Marcus, with my recent cage purchase I'm going to start implementing light, knee high dead lifts.

I remember you said you keep your deads light. What kind of rep/set scheme do you suggest? I'll be adding these to the end of my back day

I always keep them light now due to my injury but I do them the same as Yates does never go below knee/mid shin and rep them out 10-15 reps. I don't do them often when I do I keep constant tension no lockout.

[marcus300]

Mrs Marcus

Because we have been doing a few circuits recently we did straight sets this session and it was hard for her because I added some drops

warm up and stretches

BB squats
1st set - shoulder width - 15 reps
2nd set - increased weight -15 reps
3rd set - increased weight - 15 reps
4th set -increased weight - 10 reps -drop set another 10 reps, drop again another 10 reps -
All the above done with no lockout

BB lunges
one leg at a time for constant tension

1st set - 12 reps
2nd set - increased weight -12 reps
3rd set - increased weight - 10 reps , drop set 10 reps, drop again 10 reps

Lying hip thrusts
weighted

1st set - 15 reps
2nd set - increased weight 15 reps
3rd set -increased rep 10 reps, drop 10 reps, drop 10 reps


At this stage her legs and glutes were worn out so we left it at that,

[marcus300]

What preworkout sup do you guys recommend? I know some of you do coffee with shakes, some do different sup brands. I've liked c4 but it started to cause kidney problems.
I know this isn't the supplement thread, but this is where you go to get good answers

When I have one I go with coffee and L-arginine. I use to add other supps in the mix but ran out of them and didn't buy anymore and it hasn't made any difference so I stick with those two. I try not to use them all the time so when I do I feel it more, my body is very responsive if I do it this way.

The only other pre workout I use is my mind

[almostgone]

Mrs Marcus

Because we have been doing a few circuits recently we did straight sets this session and it was hard for her because I added some drops

warm up and stretches

BB squats
1st set - shoulder width - 15 reps
2nd set - increased weight -15 reps
3rd set - increased weight - 15 reps
4th set -increased weight - 10 reps -drop set another 10 reps, drop again another 10 reps -
All the above done with no lockout

BB lunges
one leg at a time for constant tension

1st set - 12 reps
2nd set - increased weight -12 reps
3rd set - increased weight - 10 reps , drop set 10 reps, drop again 10 reps

Lying hip thrusts
weighted

1st set - 15 reps
2nd set - increased weight 15 reps
3rd set -increased rep 10 reps, drop 10 reps, drop 10 reps


At this stage her legs and glutes were worn out so we left it at that,

I've shown the wife some of the Mrs.Marcus sessions and I think it has piqued her interest somewhat.

[marcus300]

I've shown the wife some of the Mrs.Marcus sessions and I think it has piqued her interest somewhat.

I'm going to get some pictures up soon you'll be amazed,

I have to buy a new camera though ive broken my other one (really pissed about that)

[almostgone]

Ah dang, hate to hear that. I'm plodding along with a old Canon Powershot digital camera I got about 10 years ago, although I still have the old Pentax ME 35mm SLR. Not sure why I'm holding onto it

[DCI]

I was hooked when I saw the dog.

That is a nice triceps movement, or at least it looks impressive when you watch that amount of muscle working. Also, a different twist on the d'bell incline triceps extensions later in the video.
LOL, and the dog is so well behaved. She must spend a lot of time around the clanking, clunking, and grunting of a gym.

He has a few dogs. I follow him on instagram seems like a nice guy one of his dogs died recently was quite caught up by it. I think the husky is his assistance dog I know he books a seat on the plane for the dog to travel with him etc

[almostgone]

That would explain the very calm disposition of the dog then. Must be an all right guy if he loves his dogs.

Edit: Just did a quick Google and he's defo a "dog" person. Did a quick read on him, seems like a humble, solid, good guy.

[Sfla80]

I see you mentioned switching up your grip, Sfla. Do you switch your grip on wide grip pulldowns? i.e. overhand one session and underhand the next?

Actually never do underhand. ..sometimes I will use the close grip from the seated rows.

Maybe I'll start implementing underhand next week