**Marcus's HIT Dungeon**

[NACH3]

No pop..... Just felt the tear.....

Luckily, I've yet to have any knee probs(knockin on wood) but tore my Labrum in hlf and 3 other places... It makes me cringe when I hear of something like that/this etc...

[marcus300]

Marcus The main thing is to keep burning those calories. You already know that. You can maintain without going as intense. You just won't be making the gains you are used to but that will give your injurys time to heal. Lighting up the weight and doing this different will be a nice shock to your body and imagine how the gains will be when you can go back to the training you are used to? Good luck brother and I am looking forward to seeing how you revise your training

I'm really excited to see this as well! It's going to very interesting the first few weeks... Possible gains?! I hope this switch up allows you to heal in a manner that you'll be able to go back to your/HIT proven ways!!!

Best of luck, Bigg en!!!

Gains!! I don't think so. I only maintain anyway with the training I do at my size so I expect to lose. I know what maintains and builds for me and I wont be doing that so I don't expect any gains. I just want to get rid of some of these injuries what in all honesty have been with me for a bit but due to the training style I do and how far I put my body under the pressure I do its just not going to repair. I am going to have to train more intelligently which will be hard but will be not putting to much stress on my body.

Its been messing with my head because I cant do what I use to do. I've not been on cycle for a long time and going to use this time to repair and hopefully spring board into something serious in a few months time when I do plan to go on some added anabolic support

[NACH3]

Marcus & Kel, I was most definitely short changing my shoulders(aswell as other BPs)... For the first time since Ive hurt my shoulder I was able to do Military Presses(on smith)!!!

Warms stretching

1. Smith Military Press 2 feel 1 working(185# 8-10) DD(last Rest paused)

2. Front & side Laterals(suppersetted) 1 working DD

3. Shrugs 2 working DD(last Rest Paused)

4. Reverse cable flies(low concentrated on traps and rhomboids)(10-12 all rest paused) 1 working DD

Finished w/cable laterals 2 working 1 drop all rest paused...

I absolutely killed em today... watched DY last night(the one where he was talking to the crowd) just as you say BIGG EN!!!

Best of luck w/your training!!!

[DCI]

Savage job nach3 will be doing shoulders tonight myself

[marcus300]

Marcus & Kel, I was most definitely short changing my shoulders(aswell as other BPs)... For the first time since Ive hurt my shoulder I was able to do Military Presses(on smith)!!!

Warms stretching

1. Smith Military Press 2 feel 1 working(185# 8-10) DD(last Rest paused)

2. Front & side Laterals(suppersetted) 1 working DD

3. Shrugs 2 working DD(last Rest Paused)

4. Reverse cable flies(low concentrated on traps and rhomboids)(10-12 all rest paused) 1 working DD

Finished w/cable laterals 2 working 1 drop all rest paused...

I absolutely killed em today... watched DY last night(the one where he was talking to the crowd) just as you say BIGG EN!!!

Best of luck w/your training!!!

I knew we would change your thinking I just hope you see some results and you respond. Looking over your previous training style I would say your going to see some good results and gains in areas what were lagging. DY video's are just so motivating the way he describes things just makes so must sense.

[NACH3]

Savage job nach3 will be doing shoulders tonight myself

Thx my man... Fvkin crush it brother!!!

[NACH3]

I knew we would change your thinking I just hope you see some results and you respond. Looking over your previous training style I would say your going to see some good results and gains in areas what were lagging. DY video's are just so motivating the way he describes things just makes so must sense.

What's your take on carduo during a bulk(20 min intervals @ say 120-140bpm) or none? Lol I've been eating very clean 7 meals a day Avging say 6 oz baked chicken w/sweet potatoes or brown rice, veggies(5x a day), my fat intake is a lil low... I'm thinking I could up this for weight(as I'm def getting stronger/and thicker this cycle) but weight seems to stall at 190... I've been as heavy as 225 b4(fat though) but since the car accident I've had SOOO much trouble keeping weight on(it's getting better but still hard)! I did find out I'm primary hypogonadal b4 this cycle w/my BW... I've got lowt.com on Speed dial(will I have to let my test tank first)?

[almostgone]

AG, which rehbands do you have?

I'm almost positive they are the 7051s. I got them on Amazon and if I remember correctly, they came from Gillingham's? They are thicker than the Ptex, however, Ptex have been very handy also. My knees just really appreciate the Rehbands on leg day. On the other hand, the price on the Ptex knee sleeves was really good.
Don't think you could go wrong with either one.

Edit: I went back and looked through my Amazon orders and the Rehband knee sleeves are the 7051s. They are 7mm thick. My elbow sleeves are the Rehbands 7720s and they are 5mm thick.

[marcus300]

What's your take on carduo during a bulk(20 min intervals @ say 120-140bpm) or none? Lol I've been eating very clean 7 meals a day Avging say 6 oz baked chicken w/sweet potatoes or brown rice, veggies(5x a day), my fat intake is a lil low... I'm thinking I could up this for weight(as I'm def getting stronger/and thicker this cycle) but weight seems to stall at 190... I've been as heavy as 225 b4(fat though) but since the car accident I've had SOOO much trouble keeping weight on(it's getting better but still hard)! I did find out I'm primary hypogonadal b4 this cycle w/my BW... I've got lowt.com on Speed dial(will I have to let my test tank first)?

3 x per week 30 mins moderate will be fine. If your weight is stalling up your cals because your body would of adjusted to your new weight/size and now it needs further cals to continue to grow. If your a little low on the fats just top them up which will help with the cals increase. Listen to your body if its stopped gaining and you think you have more in the tank then up the cals and keep on gaining. Don't be scared of food and once your off cycle this is when the fun starts, you need to maintain your new found muscle and keep eating like you are, this is were many fall down!!! You want to be a monster keep attacking and feeding your body.

[NACH3]

3 x per week 30 mins moderate will be fine. If your weight is stalling up your cals because your body would of adjusted to your new weight/size and now it needs further cals to continue to grow. If your a little low on the fats just top them up which will help with the cals increase. Listen to your body if its stopped gaining and you think you have more in the tank then up the cals and keep on gaining. Don't be scared of food and once your off cycle this is when the fun starts, you need to maintain your new found muscle and keep eating like you are, this is were many fall down!!! You want to be a monster keep attacking and feeding your body.

Got it!! Thx again

[almostgone]

I forgot to post up that the probiotics/digestive enzymes and the yogurt have really helped out my digestive process. After BG posted about the Greek yogurt, I've started buying the large container of the plain Greek yogurt and have been roughly averaging 1 cup/day.
Since I'm fat, I opted for the plain Greek yogurt and the wife throws some cinnamon and a dash of Splenda at it. Actually pretty decent.
I believe after I run out of the probiotics/ digestive enzymes, I'll try using only the yogurt. Save the $$ for something else; maybe something in the anabolic dep't. for future use?

[Bio-Active]

Just shredded my shoulders today

Side lateral raises with dumbbells

Cable side raises

Front lateral raises with a barbell superset upright rows

Shrugs with Dumbbells

Reverse peck deck

40 minutes cardio and done

[AllKindsOGains]

Gains!! I don't think so. I only maintain anyway with the training I do at my size so I expect to lose. I know what maintains and builds for me and I wont be doing that so I don't expect any gains. I just want to get rid of some of these injuries what in all honesty have been with me for a bit but due to the training style I do and how far I put my body under the pressure I do its just not going to repair. I am going to have to train more intelligently which will be hard but will be not putting to much stress on my body.

Its been messing with my head because I cant do what I use to do. I've not been on cycle for a long time and going to use this time to repair and hopefully spring board into something serious in a few months time when I do plan to go on some added anabolic support

Marcus, I really wish you would look into some healing peptides. Would deca be a help to you? We all want you to get back to 100%.

[marcus300]

Marcus, I really wish you would look into some healing peptides. Would deca be a help to you? We all want you to get back to 100%.

I wont touch peps but yes deca does help me a lot but I don't want to take anything at this stage. I want to rebound out of this into a cycle so for the moment I am just going to train lighter for a bit. You have to remember I have trained 100% for nearly all those 30yrs I need to repair because I feel I am on the edge of some serious damage.

[almostgone]

Time or me.to get some sleep; I have a date with the weight plates later this evening. Shooting to get my lifts back into a regular, consistent schedule now that my workload has decreased somewhat.
Hope everyone has a great Friday!

[almostgone]

I wont touch peps but yes deca does help me a lot but I don't want to take anything at this stage. I want to rebound out of this into a cycle so for the moment I am just going to train lighter for a bit. You have to remember I have trained 100% for nearly all those 30yrs I need to repair because I feel I am on the edge of some serious damage.

Glad to see the info I highlighted above, Marcus. Your drive and determination are ridiculously strong and it sounds like your body needs a chance to mend for a period of time.

[AllKindsOGains]

I wont touch peps but yes deca does help me a lot but I don't want to take anything at this stage. I want to rebound out of this into a cycle so for the moment I am just going to train lighter for a bit. You have to remember I have trained 100% for nearly all those 30yrs I need to repair because I feel I am on the edge of some serious damage.

Just from my 5 years of training I know all about injury. I just now discovered that there is more than can be done than paying ass loads of $ for chiropractors and "gurus." Keep us posted on your progress, you are still young yet marcus

[DCI]

Savage job nach3 will be doing shoulders tonight myself can't wait this is my fav body part to do.

[kelkel]

I wont touch peps but yes deca does help me a lot but I don't want to take anything at this stage. I want to rebound out of this into a cycle so for the moment I am just going to train lighter for a bit. You have to remember I have trained 100% for nearly all those 30yrs I need to repair because I feel I am on the edge of some serious damage.

What I do is to discontinue most all RP's and drops and simply do about two sets to positive failure per exercise. Seems to work well for me when not on HIT full bore.

[marcus300]

What I do is to discontinue most all RP's and drops and simply do about two sets to positive failure per exercise. Seems to work well for me when not on HIT full bore.

Yes I'm dropping the advanced stuff and going with how I feel. Won't be pushing the extremes for a bit.

[Bio-Active]

Yes I'm dropping the advanced stuff and going with how I feel. Won't be pushing the extremes for a bit.

think of it as priming for the next big push. I hope you heal up fast we all know our bodies and pushing through injurys is just asking for disaster down the round. Your healthy and I am sure your body can use a little break. Looking forward to seeing some revised training. You were a big help with the hit training for me and I still had to revise some things to work around the injurys at my age. I don't give compliments as often as I should cause but thanks for all the help I have to get passed thinking I know it all and be more open to trying new things

[DCI]

Just fuelled up for the gym going to do some damage tonight cannot wait.

[Bio-Active]

Just fuelled up for the gym going to do some damage tonight cannot wait.

what is the fuel? Food?

[DCI]

Yeh sorry man normally post it but didnt bother as its always the same.

300g potatoes, 170g chicken and 150g peas and a strong cup of coffee

[Bio-Active]

Yeh sorry man normally post it but didnt bother as its always the same.

300g potatoes, 170g chicken and 150g peas and a strong cup of coffee

Now that's a good pre workout meal

[clarky.]

Ok guys did back had to love it stretching and wg pd for a warm up.

WG PD 1 working 1 drop

CG PD 1 working DD + RP

Straight arm PD 2 working DD +RP

BB rows 1 working 1 drop

Great session guys great all done in 28 min. I had to walk through the doors sideways because ma lats were so big i wish eh lol.

[DCI]

Now that's a good pre workout meal

I don't believe in these pre workout supps theyre all bollox imo nothing beats the energy burst from food and a good cup of coffee.

Great session clarky man bet you feel great

[Bio-Active]

I don't believe in these pre workout supps theyre all bollox imo nothing beats the energy burst from food and a good cup of coffee.

Great session clarky man bet you feel great

Its all good i like my pre workout but i do not get a lot of sleep. I actually look forward to it

[clarky.]

I don't believe in these pre workout supps theyre all bollox imo nothing beats the energy burst from food and a good cup of coffee.

Great session clarky man bet you feel great

It was good mate real good 2 wks av never been in the gym for it was between back or bi's but you know i love back day so back it was mate so bi's are next. X2 on the pre work out stuff av never ever used it.

Its all good i like my pre workout but i do not get a lot of sleep. I actually look forward to it

Just out of curiousity bio what do you use ??

[marcus300]

think of it as priming for the next big push. I hope you heal up fast we all know our bodies and pushing through injurys is just asking for disaster down the round. Your healthy and I am sure your body can use a little break. Looking forward to seeing some revised training. You were a big help with the hit training for me and I still had to revise some things to work around the injurys at my age. I don't give compliments as often as I should cause but thanks for all the help I have to get passed thinking I know it all and be more open to trying new things

Thanks, i'm glad I was some help and it really makes my day I made a difference to you in any kind of way.

[DCI]

Its all good i like my pre workout but i do not get a lot of sleep. I actually look forward to it

Lol ahh I see I like my sleep regularly sleep on my lunch break in work ha.

I read that Clarky that you have been away from the gym for a while its great to hit it hard in the gym after a while away and feel the muscles explode again after training

[clarky.]

Lol ahh I see I like my sleep regularly sleep on my lunch break in work ha.

I read that Clarky that you have been away from the gym for a while its great to hit it hard in the gym after a while away and feel the muscles explode again after training

Sure is mate bi's will be getting it the mora.

[NACH3]

Sure is mate bi's will be getting it the mora.

Glad to hear your back at it clarky! I get my motivation from youse seasoned vets here... I'm glad to be part of it...

[DCI]

Good man same here man.

Holy fck tonight was a hard session did pre exhaust. Did the usual rc warm ups etc

Started with db side raises warm up one feeler and one heavy this time with a dd.

Front raises same as above the muscles where exploding blood was pumping hard.

Then onto bb shrugs 2 heavy sets with a few pauses at the top.of the contraction with one drop.

To finish with db shoulder press dropped back a bit of the weight on this but surprised myself I could do what I done but I was on fire as Marcus says I dug deep and got my mind to overcome what my body didn't think it could do.

Seriously sore after this week just refed there and chilling now

[AllKindsOGains]

Arms and abs yesterday:
Again 2 sets each

Tris
Cable push downs (triceps) 2 drops

Weighted dips 2 rest pause, then body weight to failure after last set

Db skull crushers 2 drops

V-Bar push downs 2 drops

Unilateral cable push downs 1 drop, 1 rest pause

Bi's
Db Arnold curls (incline curls) 2 drops

Straight bar curls 2 drops first set, 3 drops second

Machine preacher curls 2 drops

Standing bilateral hammer curls (with db in front of the legs) 2 drops

Abs
Leg raises 1 set, two rest pauses
with these i do them with elbows on the pads on the dip stand, and lift the legs to side, alternating each side each rep, hitting the obliques, then go to the front. I go to failure

Decline crunches 1 set, 2 rest pauses to failure
Blowing out all air each rep, full contraction!!

Arms are sore today

[NACH3]

Well done, man!!! IMO... There's nothin like the pain from shoulders moreso than any other muscle... I mean I can't get comfortable yet!

[DCI]

Well done, man!!! IMO... There's nothin like the pain from shoulders moreso than any other muscle... I mean I can't get comfortable yet!

After legs its my fave for pain to gains ratio if that makes sense.

Tomorrow will be cardio and abs and then do nothing for the weekend

[NACH3]

After legs its my fave for pain to gains ratio if that makes sense.

Tomorrow will be cardio and abs and then do nothing for the weekend

Oh yeah...

I'll be doing nothing aswell... Tomorrow may go for a run then soak up sun sun at the beach(weather permitting)

[DCI]

Lol show off with your beach weather over here is crap weather over cast.

[NACH3]

Lol show off with your beach weather over here is crap weather over cast.

Lmao... My Pop was just tellin me it's snowing over there... 3-6" in the Philly area!