**Marcus's HIT Dungeon**

[zempey]

I was reading a while back a bunch of you guys getting sick of the boring rice in your diets, have any of you tried Jasmine rice? It has a much better flavor, more Asian taste then the regular plain rice. Might want to look into it to get some flavor back into your boring carbs, it has made eating that much carb a little easier.

[Java Man]

You went for one hell of a ride, Java. I can empathize with the muscle loss. When I had the staph infection and had coughed a pacer lead loose, I literally watch myself dwindling away. Then the Leiden factor V popped up on a genetic test. Actually, had a pretty bad prognosis for awhile, but I'm stubborn. Believed the stubbornness was a huge help.

Sounds like you went for quite the ride yourself! Stubbornness definitely helps. I'm stubborn too. Sometimes I create my own selective reality

[Java Man]

I was reading a while back a bunch of you guys getting sick of the boring rice in your diets, have any of you tried Jasmine rice? It has a much better flavor, more Asian taste then the regular plain rice. Might want to look into it to get some flavor back into your boring carbs, it has made eating that much carb a little easier.

I eat jasmin rice. I can't cook it correctly. It always comes out gummy but tastes great!

I do wash it first to get the starch out. Don't know what I'm doing wrong but I've never been able to properly cook rice. /

[zempey]

It is a sticky rice, every time I cook it or had it, it has been sticky. I don't think the starch is as bad as a potato or pasta, I get no bloat from it what so ever.

[clarky.]

Just back from doing chest

Pec dec 1 working 1 drop

Incline db press 1 working DD +rp

Incline fly 1working 1 drop +rp

good session felt good and strong today new weight on working sets i think i.could have went a wee bit heavier but did not want to fvck the shoulder up it's doing good.
And i did some leg stuff.

[almostgone]

Anyone here use a probiotic to help digest all the extra food in a bulk cycle. I noticed I was getting a bit gassy when I upped my cals so I figured maybe a probiotic would help breakdown the onslaught of food my guts get every couple of hours.

Seems like I recall Marcus talking about this recently, but I may be mistaken.

[Bio-Active]

Seems like I recall Marcus talking about this recently, but I may be mistaken.

it probably wouldn't hurt they add good bacteria that your body needs but I have hardly any knowledge on them.

[almostgone]

It is a sticky rice, every time I cook it or had it, it has been sticky. I don't think the starch is as bad as a potato or pasta, I get no bloat from it what so ever.

I'll have to give this a go. Always good to have some alternate choices.

[kelkel]

Just put a little BBQ sauce or A1 on your chicken and rice. Works for me.

[paddy155]

Chest is feeling sore today from yesterdays training. Looking forward to arms tonight. Oh and joined a new gym. Rammed with good equipment but man its busy. Lots of young guys that you can tell are on gear. Determined to push myself to be one of the biggest mofo's in there ha

[AllKindsOGains]

Arms went really well, felt really strong today. Got that nail-in-the-bicep feeling. 5 min planks fukin hurt!

[AllKindsOGains]

Kelkel and marcus, ive got about a 10 minute video for you guys to watch if you have the time.

https://m.youtube.com/watch?v=ap3bxai7wws

[Mp859]

Kelkel and marcus, ive got about a 10 minute video for you guys to watch if you have the time. Video Link: https://m.youtube.com/watch?v=ap3bxai7wws

Not many people can stand to look at that man. Let alone for 10 minutes.

[marcus300]

Kelkel and marcus, ive got about a 10 minute video for you guys to watch if you have the time.

https://m.youtube.com/watch?v=ap3bxai7wws

I've always manipulated carbs, water and reduced sodium intake for guys who are going into a show. When your carb depleted and you carb load to fill out the muscles the veins follow. Everyone has their own view so if your going into a show log everything you do and monitor yourself and then you will know what works bets for you.

[marcus300]

Seems like I recall Marcus talking about this recently, but I may be mistaken.

That's right ive used them many times when bulking or eating a lot, I still use them from time to time to help reduce the bloat and also help me digest the food better. Wonderful tool when you have to eat a lot to maintain.

[kelkel]

Wait. People actually flatten out and lose vascularity?

[Java Man]

It is a sticky rice, every time I cook it or had it, it has been sticky. I don't think the starch is as bad as a potato or pasta, I get no bloat from it what so ever.

Ahh ok maybe I'm not doing anything wrong.

[Sfla80]

Pecs are cramping every time I lift my arms over head Really glad it's shot day!

Thought I was the only.one to get this

[Sfla80]

Ahh ok maybe I'm not doing anything wrong.

Do u rinse and soak it before u cook? ?

[AllKindsOGains]

Wait. People actually flatten out and lose vascularity?

Hilarious

[AllKindsOGains]

Not many people can stand to look at that man. Let alone for 10 minutes.

Jerrys my favorite guy on youtube. He promotes HIT training and his battle with drug addiction is very inspirational. He knows quite a bit

[almostgone]

Marcus, on super setting flyes w/presses, how high do let you let your pressing reps go before you start bumping up the weight? I don't think I'm quite there yet, but wanted to run the question by you.
I'll post my last chest session below for an idea of where I'm currently at with my reps. I'll do my best to explain the way I log my lifts.

In the example below, I did 2 w/u feeler sets of flyes, and then for the work set, I got 9+ reps of flyes, 5 presses,dropped the weight a tad, 3.5 more presses, dropped weight again, and pushed out 3 more reps.
Basically the same for the flat superset. 2 feels, Work-9+ flyes, 5+ presses, dropped weight and got 4.5 more presses, dropped weight again, and got 3+ presses.

Incline flyes s/s w/ incline presses- Flyes-2 w/u of flyes, Work-9+ flyes,then, presses-5,drop,3.5,drop,3. Just a little stronger on these this week .
Flat flyes s/s w/ flat presses- 2 w/u of flyes, Work-9+ flyes, then, presses-5+,drop,4.5,drop,3+
Leaning d'bell flyes- 10 decent reps per side.

Done in 19 minutes.

Many thanks, Marcus. Hope work is going well.

[Buster Brown]

Anyone here use a probiotic to help digest all the extra food in a bulk cycle. I noticed I was getting a bit gassy when I upped my cals so I figured maybe a probiotic would help breakdown the onslaught of food my guts get every couple of hours.

I have done that before and it seemed to help alot.

[marcus300]

Marcus, on super setting flyes w/presses, how high do let you let your pressing reps go before you start bumping up the weight? I don't think I'm quite there yet, but wanted to run the question by you.
I'll post my last chest session below for an idea of where I'm currently at with my reps. I'll do my best to explain the way I log my lifts.

In the example below, I did 2 w/u feeler sets of flyes, and then for the work set, I got 9+ reps of flyes, 5 presses,dropped the weight a tad, 3.5 more presses, dropped weight again, and pushed out 3 more reps.
Basically the same for the flat superset. 2 feels, Work-9+ flyes, 5+ presses, dropped weight and got 4.5 more presses, dropped weight again, and got 3+ presses.

Incline flyes s/s w/ incline presses- Flyes-2 w/u of flyes, Work-9+ flyes,then, presses-5,drop,3.5,drop,3. Just a little stronger on these this week .
Flat flyes s/s w/ flat presses- 2 w/u of flyes, Work-9+ flyes, then, presses-5+,drop,4.5,drop,3+
Leaning d'bell flyes- 10 decent reps per side.

Done in 19 minutes.

Many thanks, Marcus. Hope work is going well.

When I do super sets especially for chest I prefer keeping the pressing in the low rep range, normally once I've done with flyes and swap instantly to the press the first rep absolutely kills me and I think how on earth am I going to do any, but I dig down deep and get them done. I will normally hit around the 6 rep mark and go into halves and quarters. If by any chance I am hitting in the range of 10 I will up the weight.

You can work with how you feel, I see you drop set your pressing which is great if you can go that deeper with your set and that may be a better approach than upping the weight. Going doing chest this morning and I think super set is in order

[almostgone]

When I do super sets especially for chest I prefer keeping the pressing in the low rep range, normally once I've done with flyes and swap instantly to the press the first rep absolutely kills me and I think how on earth am I going to do any, but I dig down deep and get them done. I will normally hit around the 6 rep mark and go into halves and quarters. If by any chance I am hitting in the range of 10 I will up the weight.

You can work with how you feel, I see you drop set your pressing which is great if you can go that deeper with your set and that may be a better approach than upping the weight. Going doing chest this morning and I think super set is in order

Many, many thanks, my friend! I'm in total agreement on the feeling of going straight into pressing. My first thought is usually " what the f*ck have I gotten myself into" but by the time I make it to the second, my mindset has changed into "this is going to be a real no-sh!tter"!
Hope you teach those weights a lesson or two this morning!

[ghettoboyd]

I never got a chance to post yesterdays workout because of snow again, im getting sick of shoveling ect...I ended up doing legs because my gym was closed tue and wed due to the blizzard...anyway

leg extentions to prefatige
squats
leg presses
hamstring curls on a machine

and that's it, simple, heavy, fun-tastic...im starting to really enjoy/embrace the pain that is leg day...I always loved to hate it but now I just love it...

[almostgone]

Leg day in SC also, but after a rough night on third, believe I'll sleep first and hit legs this evening.

[marcus300]

Many, many thanks, my friend! I'm in total agreement on the feeling of going straight into pressing. My first thought is usually " what the f*ck have I gotten myself into" but by the time I make it to the second, my mindset has changed into "this is going to be a real no-sh!tter"!
Hope you teach those weights a lesson or two this morning!

Its a painful protocol to use and takes a lot of focus to go from failure on flyes to failure on press but from the sounds of it your doing very well, keep it up

[marcus300]

Chest super set
pre exhaust

RC warm ups


Incline db flyes + incline press
3 warm up sets
1 working set to complete failure then straight into press until failure down to halves - was unable to complete any more working sets

Flat db flyes + db press
2 feel sets
1 working set to failure into flat db press to failure into halves - unable to complete anymore, totally exhausted

Finished with light dips
2 working sets - higher end reps

[zempey]

Arms today, last workout of the week. The fast paced workouts were a good shocker, think I might do a couple weeks more and try to bring the weights up. Arms got a wicked pump right off the bat, my bi's were screaming every set.

Close press: 1 feel, 4 working 1 drop

Dmbl Overhead: 4working

Cavers: 4 working

Reverse Grip Push Down: 4 working

Big Bar Curl: 4 working

Incline Dmbl: 4 working

Cable Concentration: 3 working

Dips and chins to finish off, did a couple sets of each. I was fried by the end of the workout and my arms were a big swollen mess. I weighed in at 272 this morning, I ate a ton yesterday too. It must be the T3 burning off fat cause I am looking and feeling bigger and leaner but the weight is staying fairly constant in the low 270's. The fast paced workouts should help burn off some fat too and etch in a little detail and some vascularity. Rest day tomorrow, Superbowl Sunday so I will get a whack of extra cals I'm sure, lol.

[Bio-Active]

Hitting back this morning. My favorite muscle group

[zempey]

Mine too Bio, it is definitely my strongest body part.

[Bio-Active]

Mine too Bio, it is definitely my strongest body part.

shows the most growth as well. Any body builders needs a well developed back. I see so many guys just doing arm curls and bench

[zempey]

Same guys texting and taking selfies all workout, birds, lol.

[AllKindsOGains]

When I do super sets especially for chest I prefer keeping the pressing in the low rep range, normally once I've done with flyes and swap instantly to the press the first rep absolutely kills me and I think how on earth am I going to do any, but I dig down deep and get them done. I will normally hit around the 6 rep mark and go into halves and quarters. If by any chance I am hitting in the range of 10 I will up the weight.

You can work with how you feel, I see you drop set your pressing which is great if you can go that deeper with your set and that may be a better approach than upping the weight. Going doing chest this morning and I think super set is in order

Are you going to failure with the flyes then just using the same bells for presses?

[AllKindsOGains]

shows the most growth as well. Any body builders needs a well developed back. I see so many guys just doing arm curls and bench

Back is my fav

[kelkel]

Just saw this on youtube....
Quite impressive.

https://www.youtube.com/watch?v=7yxdteCwkqo

[BG]

Big guy. His calves were unreal. His last 5 were nice and deep.

[kelkel]

Big guy. His calves were unreal. His last 5 were nice and deep.

Got deeper as he went!

[Mp859]

Big guy. His calves were unreal. His last 5 were nice and deep.

Seems like there would have to be a lot of site enhancement to be able to achieve that kind of calve size. I really like kuclo though Guy has my ideal physique. If I could choose only one.