**Marcus's HIT Dungeon**

[Hazard]

The NPC judges comments: you are 100% on target but now is not the time to relax. Keep pushing - every week your changing

[marcus300]

Hey all... I've snapped a few pics of my back this am - while I believe im thicker it doesn't look as good as my Avi imo - and im lighter in the avi! Any and all criticisms are welcome - Thx

Attachment 158409

Attachment 158411

That's great, looking good and the thickness is coming along really well. Keep hitting those weighted hypers for those steel rods at the lower but its looking great..................i'm starting to feel small in this thread

[NACH3]

That's great, looking good and the thickness is coming along really well. Keep hitting those weighted hypers for those steel rods at the lower but its looking great..................i'm starting to feel small in this thread

Thx for the feedback - will keep doing what I'm doing - adding deads(rotating between rack pulls)...

Lmao on the small part! Your a Monster that walks the earth!!!

[marcus300]

Thx for the feedback - will keep doing what I'm doing - adding deads(rotating between rack pulls)...

Lmao on the small part! Your a Monster that walks the earth!!!

lolo hahaha lets turn fuking heads, that's what I say

[clarky.]

Did tri's the night pish session felt ill just could not get into it but back day the mora looking forward to that.

Lying db ex 1 working 1 drop

CG smith 1 working DD **new weight**

One arm pd 2 working 3 neg a side

Behind head tri ex 1 working DD Cable

Dips 3 sets 10-11 reps a set

Cardio 10min

[clarky.]

Nachy boy thats a nice big back there good work mate.

[clarky.]

Double post.

[NACH3]

Thx clarky! I was worried - thinking IS my back really thicker?!?! I kept looking back and forth from old pics to these... Had to find out lol!

Legs and im still in the parking lot b/c their shaking so bad...
Stretching rolling walking more stretching(static)

Seated calves - 2 feelers(high reps) - 2w 8-12 Drop 6ish

Reverse Vs(pushed more weight - quad feels good) - 3 feelers 2w(6-10) DD(same weight) 6 to 8 failing
SUPPERSETTED W/Smith static lunges(new weight on working) 2 feelers 1w 7 DD(same weight on drops) 6/4-5

Leg Press - 2 feelers - 2w 8-12 failing - non lock

DB Stiff legged deads - 2w 10-12+ failing

Leg extensions - 2w drop(higher rep range)

Lying leg curls - 1w TD

Fvk im still shaking lol sitting in the car LOL

[clarky.]

Nice session nach.

[NACH3]

Nice session nach.

Likewise, mate! Looks like those tris will be nice and sore

[clarky.]

DCI must be working like a mad man he's not been on for ages. He will still be pounding the gym.

[almostgone]

Hey all... I've snapped a few pics of my back this am - while I believe im thicker it doesn't look as good as my Avi imo - and im lighter in the avi! Any and all criticisms are welcome - Thx

Attachment 158409

Attachment 158411

Looks f-in good, to me, Nach. To a large degree, lighting can flatten out muscle or really highlight the detail with shadows. But you're doing great, IMO.

[almostgone]

i am going to have to try that one next time on back, looks like you can get a good pull from it.

i am trying to strengthen my back as it is one on my weak spots. i want that canal (coulee) running down my back (backstraps, haha!)

It took me a few.tries to get in the right position, but once you do it really hits nicely. If you feel it mainly in your rear delts, try going up a smidge higher on the bench.

[almostgone]

DCI must be working like a mad man he's not been on for ages. He will still be pounding the gym.

Good, I meant to post up asking about him last night, but work was ridiculous.

[almostgone]

30 minutes cardio. Back is remarkably tired today and a tad tight from Thursday night. Taking a relaxer and will hit the rumble roller later on. Will be hitting chest tonight.

[clarky.]

It took me a few.tries to get in the right position, but once you do it really hits nicely. If you feel it mainly in your rear delts, try going up a smidge higher on the bench.

Great tip AG i'm doing back this afternoon so will be giving this a go.

Tri's are sore the day was not really expecting that so good. Really looking forward to back later.

[marcus300]

Shoulders this morning

Broomsticks and RC warm ups


Seated db side laterals
3 warm up sets
1 working set to failure then 3 rest pause right down to halves and quarters

rear delt machine
2 feel sets
1 working set plus 2 rest pause - all failure

smith machine front press
2 feel sets
1 working set to failure plus 3 rest pause - killed me and extremely pumped by the pre exhaust

Didn't do shrugs going to do them with back next time.

[marcus300]

Got bloods on Tuesday being checked for various things

My UTI has gone, no smell what so ever now and I am drinking about 3 litres per day of water, 5 mg of Cialis daily sometimes 10mg if its party night in the cellar but feeling a lot better.

I came off everything all vitamin's and creatine for the last 3 weeks, I always do this once per year.

Not on cycle been off for 3-4 weeks now in hope to get a true reading of my bloods with my TRT.

Ive dropped some weight for the bloods I was to heavy so I am down to 250-255lbs but I'd rather be in the 240's really.


Training
Going really well, the bracing and breathing is really giving me some serious strength and my lifts have gone through the roof, got some new training shoes which are helping aswell and I feel unstoppable. Training is very short and intense, shorter than usual but for some reason my body just loves this way of training, just gets thicker which is always my goal. It freaks people out lol little story I was at the supermarket last night and the guy at the check out didn't say a word to me until right at the end and he said "Oh man I cant believe how big you are, look at the size of your forearms" I had a shirt on with the sleeves rolled up so he couldn't see much of me but he made my night lol. He actually asked me how did I get so big. For some reason when this happens it makes my day


Food

eating well doing a good 5 days clean eating and plenty of it and weekend things get a little slack but my body soaks it all up and doesn't really change my BF levels. Been eating less than normal because wanted to drop some weight but things going well.

Oh one last things this week ive got piles, fuking great. Must of been the squatting and pushing I was doing but they are sore.

[NACH3]

Turning heads I see - didn't take long since your post LOL

Great to hear about the UTI!

'party night' hahaha

[clarky.]

Did back earlier screamer guys/girls a screamer. Stretching and wg pd for a warm up.

Lat pd 1 working 1 drop rope Att

CG pd 1 working DD

Seated row 1 working DD **new weight**

T bar old school 1 working DD **new weight**

Bent over bb row 1 working DD. **new weight**

Deads 1 working DD **new weight**

Amazing session the day so it was I love back day.
AG could not do the supp rows as there were ppl using the smith then when it was free i was done lol no point in even trying it so i will give it a go next time mate.

[Bio-Active]

Did back earlier screamer guys/girls a screamer. Stretching and wg pd for a warm up. Lat pd 1 working 1 drop rope Att CG pd 1 working DD Seated row 1 working DD **new weight** T bar old school 1 working DD **new weight** Bent over bb row 1 working DD. **new weight** Deads 1 working DD **new weight** Amazing session the day so it was I love back day. AG could not do the supp rows as there were ppl using the smith then when it was free i was done lol no point in even trying it so i will give it a go next time mate.

nice work bro I hit back today as well

Incline hammer pull downs

Hammer seated rows

Bent over rows

Wide grip pull downs

Rope pulls to burn out

30 minutes cardio and done

[clarky.]

nice work bro I hit back today as well

Incline hammer pull downs

Hammer seated rows

Bent over rows

Wide grip pull downs

Rope pulls to burn out

30 minutes cardio and done

Thanks bio nice session yourself mate.

[Bio-Active]

Thanks bio nice session yourself mate.

felt great nothing like having a killer back pump

[almostgone]

Woke up feeling like hammered sh!t yesterday evening, so I deferred my chest lift until tonight. Feeling just a tad run down, but I believe it's the hot weather? At work now, but if I can wrap it up an hour or two early this morning, I'll bail out and hit the bed. Hopefully wake up ready to go.

[almostgone]

Managed to.wrap it up @ work a couple of hours early. Got home just in time to refund my last meal on the driveway. Think I feel a tad better. Chest session is still the plan for the evening.

[clarky.]

Managed to.wrap it up @ work a couple of hours early. Got home just in time to refund my last meal on the driveway. Think I feel a tad better. Chest session is still the plan for the evening.

Hope your ok mate

[Hazard]

I've had some family fly in on Friday so I've been entertaining quite a bit. We get stares and comments when we go out lol. Mom's in shape, sister is ripped as fvck, grandmother is as fit as any 77yr old can be..... It's funny actually.

Today I woke up feeling extremely "full" - I just feel good. My muscles feel a bit "worked" - they need rest. We have out babyshower today so no gym for me. Tomorrow will be chest and bi's..... DEFINATELY going to crush it tomorrow

[almostgone]

I've had some family fly in on Friday so I've been entertaining quite a bit. We get stares and comments when we go out lol. Mom's in shape, sister is ripped as fvck, grandmother is as fit as any 77yr old can be..... It's funny actually.

Today I woke up feeling extremely "full" - I just feel good. My muscles feel a bit "worked" - they need rest. We have out babyshower today so no gym for me. Tomorrow will be chest and bi's..... DEFINATELY going to crush it tomorrow

Ughhh, fvvvvvck! I don't envy you, Haz, but hope you get plenty of handy stuff!

[almostgone]

Hope your ok mate

Thanks, Clarky! I think I'll be G2G by this evening.

[Hazard]

Ughhh, fvvvvvck! I don't envy you, Haz, but hope you get plenty of handy stuff!

I know :-/

I'm not excited lol

[GirlyGymRat]

I know :-/ I'm not excited lol

I think baby showers are terribly dreadful. Painful. Pass the mimosas please.

Good luck.

[clarky.]

https://youtu.be/DS0evgh6wVg

https://youtu.be/_ij232ui4UQ

[NACH3]

https://youtu.be/DS0evgh6wVg

https://youtu.be/_ij232ui4UQ

You see the size of Kai Greene - Imo taking the Olympia this yr... Then again Big Ramy is still growing, he can be dominant for yrs.... Haven't seen Phil

What you guys think?

[Hazard]

You see the size of Kai Greene - Imo taking the Olympia this yr... Then again Big Ramy is still growing, he can be dominant for yrs.... Haven't seen Phil

What you guys think?

Kai's never going to win an olympia..... Unless some other guys seriously fvck up

[NACH3]

Kai's never going to win an olympia..... Unless some other guys seriously fvck up

Why... Politics?! Or just you think he's not ever gonna win... Just curious to your reasoning...

[marcus300]

Legs


Rumble roller hams, quads, glutes, hip flexors, IT bands and calves

2 sets of leg ext warm ups


V squat
2 warm up sets- high end reps
3 working sets- pyramid sets up to really heavy hitting last set with 6 reps

Low bar squats
3 working sets - again pyramid sets working up to heavy 6 rep set on the last one

both movements hitting strength and power and also practising my bracing- strength and stability is good, feel really good in the sitting position of the squats and my hips are starting to open to help with any back tilt. Its getting serious now.

Leg extensions
3 sets - high reps

leg curls
3 sets- high end reps

nice and easy on the above two movements

calves

standing and seated and took to total failure, couldn't walk so good

Had an audience all throughout my workout which helped with motivation and also pushing some serious weight. New weight shoes made a huge difference.

Short very heavy and tasking to my CNS, nearly puked twice on the V squat but held it in.

blood test Tuesday then its time to go back on cycle, going to see what an old man can really do this year.

New camera coming next week seeing that ive broke mine so might get some new pictures up once I get some more thickness to this skinny frame.

[clarky.]

You see the size of Kai Greene - Imo taking the Olympia this yr... Then again Big Ramy is still growing, he can be dominant for yrs.... Haven't seen Phil

What you guys think?

Would like to see kai winning it.

[clarky.]

Legs


Rumble roller hams, quads, glutes, hip flexors, IT bands and calves

2 sets of leg ext warm ups


V squat
2 warm up sets- high end reps
3 working sets- pyramid sets up to really heavy hitting last set with 6 reps

Low band squats
3 working sets - again pyramid sets working up to heavy 6 rep set on the last one

both movements hitting strength and power and also practising my bracing- strength and stability is good, feel really good in the sitting position of the squats and my hips are starting to open to help with any back tilt. Its getting serious now.

Leg extensions
3 sets - high reps

leg curls
3 sets- high end reps

nice and easy on the above two movements

calves

standing and seated and took to total failure, couldn't walk so good

Had an audience all throughout my workout which helped with motivation and also pushing some serious weight. New weight shoes made a huge difference.

Short very heavy and tasking to my CNS, nearly puked twice on the V squat but held it in.

blood test Tuesday then its time to go back on cycle, going to see what an old man can really do this year.

New camera coming next week seeing that ive broke mine so might get some new pictures up once I get some more thickness to this skinny frame.

skinny frame lmfao you big mad fvcker your bicep is probs thicker than my quad hahaha

[Hazard]

Why... Politics?! Or just you think he's not ever gonna win... Just curious to your reasoning...

I don't feel like the IFBB wants a grapefruit fvcker to represent them lol.... That aside..... I think others will always look better than him. If big ramy ever nails it he'll take it IMO

[NACH3]

I don't feel like the IFBB wants a grapefruit fvcker to represent them lol.... That aside..... I think others will always look better than him. If big ramy ever nails it he'll take it IMO

Lmao at your line - I like Kai(but definitely see what you mean) he's so much bigger than the past two yrs(we'll see what he looks like when he's leaned out and conditioned)...

Big Ramy is fvkin huge(won the Arnold weighing around 313ish I believe) and he's just begun imo... I agree if he can nail it down - he'll win for yrs(his sheer size is massive - when it all comes together he'll be unstoppable - if he gets it right...