**Marcus's HIT Dungeon**

[marcus300]

I did Dorians HIT legs today wow. One min between sets is not a lot. Completely different than I am used to. One warm up and one working for some where I would do 4. But its the weight. Damn killed the legs.

Great to hear when you have 1min rest you can really feel it in the lungs....I feel its better to be able to get yourself in that fighting zone if you know your only going to be doing 1 or 2 working sets, you put more into it because you know its the last one

[Capebuffalo]

Bump for today's workout

[marcus300]

Bump for today's workout

Shoulders and Triceps today


Smith Machine front press
2 warm up sets 2 x 20 reps
2 working sets- 6 reps +2 forced + 2 neg


Seated side laterals
2 working sets - 8 reps + 2 forced + 2 neg

Seated rear laterals
3 straight sets 14,12,10


Barbell shrugs
2 sets - 15,12
1 set - 8 reps + triple dropset 6,6,6


Skull crushers
2 working sets - including double dropsets


V Bar pushdowns
2 working sets including triple dropset


Dips
3 straight sets 15,12,10

[Capebuffalo]

Shoulders and Triceps today

Smith Machine front press
2 warm up sets 2 x 20 reps
2 working sets- 6 reps +2 forced + 2 neg

Seated side laterals
2 working sets - 8 reps + 2 forced + 2 neg

Seated rear laterals
3 straight sets 14,12,10

Barbell shrugs
2 sets - 15,12
1 set - 8 reps + triple dropset 6,6,6

Skull crushers
2 working sets - including double dropsets

V Bar pushdowns
2 working sets including triple dropset

Dips
3 straight sets 15,12,10

Any pain from the injury?

[marcus300]

Any pain from the injury?

I could feel slight pain but its repairing fine, must be the anabolic environment I'm in at present

[Capebuffalo]

I could feel slight pain but its repairing fine, must be the anabolic environment I'm in at present

Good to hear.

[marcus300]

I'm going away for a couple of weeks on holiday so won't be posting much

The resort has a gym but don't think it will be anything like what I'm use to so high reps for 2 weeks

[Capebuffalo]

Have a great holiday.

If you can post some motivational words for us beginners.

Thanks

[Capebuffalo]

Marcus before you leave can I get an honest assessment from you on me.

You know I'm in the Bulk Classic here and would like to win. From these picks can you tell me weak points that need to be addressed?

[marcus300]

Have a great holiday.

If you can post some motivational words for us beginners.

Thanks

I will try and post if I can drag myself off the beach

[marcus300]

Marcus before you leave can I get an honest assessment from you on me.

You know I'm in the Bulk Classic here and would like to win. From these picks can you tell me weak points that need to be addressed?

Its really hard to give a true assessment because I can't see certain bodyparts properly but from what you have posted I would say try and hit the outer quad area to give the legs a thicker appearance, go with hack squats with feet a touch closer than shoulder width. I would also hit the bicep peak, try and give that area more size and your arms will look really well. Back width looks good but thickness needs working on, row row row and the delts from the back are great calfs look big and the angle on the first photo your front delt and chest look like they have great size...not seen the other guys but your looking good, little adjustments and the whole body can look bigger and thicker so work on the weak and you will look twice the size

[Capebuffalo]

Marcus thank you so much. I have till 2/15/12. So I will be busting my ass. I am liking Dorians training. Your a help and inspiration. Now go have fun in the sun.

[marcus300]

Marcus thank you so much. I have till 2/15/12. So I will be busting my ass. I am liking Dorians training. Your a help and inspiration. Now go have fun in the sun.

The heavy duty short intense training approach has always done me well, espcially if I want to add some serious size but you have to feed the growth and train like a god.

Not going away yet still have another day to go but I am slowing down now

[Standby]

great thread marcus ill be check this everyday to keep myself motivated

thanks man

[marcus300]

great thread marcus ill be check this everyday to keep myself motivated

thanks man

Nice to hear from you standby, hope your well.

Thanks

[DCI]

That is some shoulders day class man

[marcus300]

That is some shoulders day class man

Short heavy and intense is for me, no point in wasting time in the gym if your in there do it proper and kill yourself...

Give it a try.

[gearbox]

My legs are still sore (4 days) from doing hit! I love/hate you Marcus!
Warm up leg curls
Warm up extensions
One moderate squat
2 sets passed failure of 5-8 reps
2 sets leg press failure 5-8 reps
Weighted lunged 20x 2 sets
Calf raises
All done with spotter and only one min rest is between sets

[DCI]

Short heavy and intense is for me, no point in wasting time in the gym if your in there do it proper and kill yourself...

Give it a try.

I do training quickly too, heart rate is high, esp on shoulders but diff exercises its mad how much you sweat when you push

I'll give it a go and report back, if you don't hear from me you know I have had a heart attack

[Capebuffalo]

I know Marcus is on holiday. But if I'm doing HIT can that count as my cardio? My heart rate is elevated for 40 + min. Any thoughts.

[milky01623]

I know Marcus is on holiday. But if I'm doing HIT can that count as my cardio? My heart rate is elevated for 40 + min. Any thoughts.

Nope ;-(

[Capebuffalo]

Nope ;-(

I'd like a second opinion.

[milky01623]

I'd like a second opinion.

Erm nope
Second opinion lol

[Capebuffalo]

Erm nope
Second opinion lol

Your a cheeky monkey today. Aren't you?

[RaginCajun]

I could feel slight pain but its repairing fine, must be the anabolic environment I'm in at present

did you think about the TB-500 yet?

have fun on vacation!

make sure to lube!

[Rwy]

This thread has forced me to try and consume eggs. So tonight I mashed up 2 two small red potatoes, 8 oz of lean beef and 4 egg whites. Going to try and hide them in food everday from now on

[Flagg]

Cause of this thread, i've started eating asparagus, love the stuff now!

Marcus, I have a question...how are you eating all these eggs? Are you eating them raw or are you hard boiling them? I can't imagine eating that many hard boiled eggs in one go...

[Capebuffalo]

Marcus is on holiday. But if it helps I drink mine

[AD]

Marcus is on holiday. But if it helps I drink mine

Eggnog?

[Capebuffalo]

Eggnog?

Didn't even think of that. Alas I do not like eggnog.

[kelkel]

I know Marcus is on holiday. But if I'm doing HIT can that count as my cardio? My heart rate is elevated for 40 + min. Any thoughts.

Counts as cardio to me Cape! It's basically how I've always trained and I never, ever do cardio. I do walk past a treadmill every now and then though......does that count?

[marcus300]

I'll answer all questions when I'm back.....I'm a hero over here, they think I'm out of a cartoon I'm that big to these guys lol love it lol

[Capebuffalo]

Counts as cardio to me Cape! It's basically how I've always trained and I never, ever do cardio. I do walk past a treadmill every now and then though......does that count?

It does for me. I may walk by one tomorrow.

[DCI]

Well I haven't died yet but man that shoulders was unreal, I am also down 3/4 of a stone from eating properly with the new diet I'm rocking.

[Capebuffalo]

Counts as cardio to me Cape! It's basically how I've always trained and I never, ever do cardio. I do walk past a treadmill every now and then though......does that count?

Walked past a tread mill this morning. Your right it made me feel better.
May walk past twice tomorrow.
Cardio isn't that bad. Lol

[Capebuffalo]

Come home Marcus

I have questions.

[lovbyts]

I'll answer all questions when I'm back.....I'm a hero over here, they think I'm out of a cartoon I'm that big to these guys lol love it lol

Where did you go?

[boz]

Marcus do you ever feel that if i trained with you i might put you to shame?

Yeahh im in a cheeky mood tonight.

[Capebuffalo]

Where did you go?

Don't know where he is but where ever it is they think he came from Mt. Olympus

[lovbyts]

Don't know where he is but where ever it is they think he came from Mt. Olympus

That's why I'm wondering. I know I'm not 1/2 his size but thats how I was treated every time I go to Philippines. Got to love it.