**Marcus's HIT Dungeon**

[energizer bunny]

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.

what weight shoes did you get?

got my self a pair of Adidas powerlift 2.0 shoes. find them really good.

[marcus300]

Reebok power lifter

[NACH3]

blasted Arms today
Stretching rolling RC ex's abs

Bis
1. Oly BB Curls - 2 feelers(new weight) 1w 5-6(lil momentum on last one) Drop 5 -same weight 4 drop 4

2. Standing Hammers(across body) - 1 feeler 1w - TD (lost count... Went til I couldn't move the weight any more)

3. CC off back of bench - 2w DD fried

4. CG cables curls Heavy - 1w + RP TD - completely fried
Tris

1. CG Bench(Smith - new weight) - 3 feelers 2w(mis-judged weight in 1w) do bumped it then TD

2. French Curls/suppersetted w/one arm tri extensions 3w(heaviest EZ BAR - no saving reps that's for sure) ended w/5 for FCs/4-6(w/forces) on one arm ext!

3. V-Grip Pushdowns - stack(200+) dropped all the way to 60lbs

4. Rope pushdowns - 1w dropped all the way to barely no weight for hardly any reps
Suppersetted w/DB kickbacks - to failure

Shocked the shiat outta these arms today - weights done in 42min

[Bio-Active]

Decline bench Wide grip ISO hammer strength DB flys Peck deck superstet incline presses 30 minutes cardio and done

[clarky.]

blasted Arms today
Stretching rolling RC ex's abs

Bis
1. Oly BB Curls - 2 feelers(new weight) 1w 5-6(lil momentum on last one) Drop 5 -same weight 4 drop 4

2. Standing Hammers(across body) - 1 feeler 1w - TD (lost count... Went til I couldn't move the weight any more)

3. CC off back of bench - 2w DD fried

4. CG cables curls Heavy - 1w + RP TD - completely fried
Tris

1. CG Bench(Smith - new weight) - 3 feelers 2w(mis-judged weight in 1w) do bumped it then TD

2. French Curls/suppersetted w/one arm tri extensions 3w(heaviest EZ BAR - no saving reps that's for sure) ended w/5 for FCs/4-6(w/forces) on one arm ext!

3. V-Grip Pushdowns - stack(200+) dropped all the way to 60lbs

4. Rope pushdowns - 1w dropped all the way to barely no weight for hardly any reps
Suppersetted w/DB kickbacks - to failure

Shocked the shiat outta these arms today - weights done in 42min

Nice session nach think you fried the fvckers real good.

[NACH3]

Nice session nach think you fried the fvckers real good.

They're twitching/spasming/shaking already, Clarky!

[clarky.]

They're twitching/spasming/shaking already, Clarky!

good stuff nach.

[almostgone]

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.

If you weren't so big, the lens wouldn't have broken on your old one.

Nice lift!!

[almostgone]

Drinking a shake and then going to do.some work on my chest.

[almostgone]

Broomstick stretches and RC exercises

Incline flyes- 2 w/u, Work-6+,drop,5+,drop,3+
Incline press-2 w/u, Work-7,drop,2+,drop,4+
Flat flyes- 2 wu, Work-8+,drop,3+
Flat press- Work-4+,drop,3+,drop,5+
Leaning flyes w/ a light plate- ~ 20 reps/side (failure and nice cramps).

Stayed busy the whole time except for drinking water, almost one giant set. Close to bumping up a couple of weights. If it doesn't happen soon, I will drop back to super setting flyes and presses for a while.

31 minutes of very intense work.

[clarky.]

Delts/traps for me the day so i'll report back the night.

[Hazard]

Chest and bi's for me today.....


9:00am - carbing up with authentic blegian waffles (grandmother is here)

10:30am - chest/ bi's.... Workin out with mom today lol. Mom trains with Ian Harrison 3x a week so she's familiar with going to failure hahaha!

[NACH3]

Chest and bi's for me today.....


9:00am - carbing up with authentic blegian waffles (grandmother is here)

10:30am - chest/ bi's.... Workin out with mom today lol. Mom trains with Ian Harrison 3x a week so she's familiar with going to failure hahaha!

^^^ priceless! Lmao...

Delts traps for me today... My arms are crippled - feel like T- Rex(can't straiten for sh!t... I may have to change up my arm placement... B/c any push or pull exercise is going to tax my already sore a$$ bis/or tris... Maybe start w/delts/traps(or chest)...

[marcus300]

Chest this morning


RC warm ups

Incline flyes supersetted with incline press -both with DB
3 warm up sets
1 working set to failure plus 2 forced reps on each

flat db flyes super setted with db flat press
2 feel sets
1 working set to failure plus 2 forced

abs

[almostgone]

Marcus, when you S/S flyes with presses, that is only on the working sets right? That's how I did them before and couldn't imagine S/S on warm ups, feelers, and working sets.

[marcus300]

Marcus, when you S/S flyes with presses, that is only on the working sets right? That's how I did them before and couldn't imagine S/S on warm ups, feelers, and working sets.

I do them on all sets warm ups and feelers. Burns like mad then I do my working set/sets if possible but when I go to failure plus forced there isn't anymore sets left in.

Its my pullback time but soon I will be going all out

[almostgone]

I do them on all sets warm ups and feelers. Burns like mad then I do my working set/sets if possible but when I go to failure plus forced there isn't anymore sets left in.

Well sh!t, I may try it on the feelers/ warmups next time I drop back to supersetting, but honestly when I hit the 2 feelers with just flyes and then the work set with flyes S/S into presses I was f-in spent.

Its my pullback time but soon I will be going all out

Couple of more months for me until labs.

[marcus300]

Well sh!t, I may try it on the feelers/ warmups next time I drop back to supersetting, but honestly when I hit the 2 feelers with just flyes and then the work set with flyes S/S into presses I was f-in spent.




Couple of more months for me until labs.

Its so I get the groove right and the muscle gets use to the flye and pressing, its also gets all the chest warm and full of blood for the working set.

[NACH3]

I do them on all sets warm ups and feelers. Burns like mad then I do my working set/sets if possible but when I go to failure plus forced there isn't anymore sets left in.

Its my pullback time but soon I will be going all out

Is this(your pullback lifts) the only time you do S/Sing?? Or do you incorporate S/S in your regular HIT routine??

I know it's difficult to do w/drops after your w/sets - I'm thinking of leaving the S/Sing for pullbacks or when pyramiding up and down then I can get more out of the S/S...

[marcus300]

Is this(your pullback lifts) the only time you do S/Sing?? Or do you incorporate S/S in your regular HIT routine??

I know it's difficult to do w/drops after your w/sets - I'm thinking of leaving the S/Sing for pullbacks or when pyramiding up and down then I can get more out of the S/S...

I started to play around with pre exhaust and super set to help with my RC issues, I didn't want to shift the heavy weight I can handle because it was really give me sh1t so I started to 8implement these protocols to help me keep intensity high and the weight lower. What happened with pre exhaust I got stronger on my compound movements so when I went back to my normal way of training I was shifting some serious weight which added some more size.

I tend to leave them for pullback unless my RC is giving me sh1t but the way I like to train is forced and negs or drop sets hitting the compound first.

[NACH3]

I started to play around with pre exhaust and super set to help with my RC issues, I didn't want to shift the heavy weight I can handle because it was really give me sh1t so I started to 8implement these protocols to help me keep intensity high and the weight lower. What happened with pre exhaust I got stronger on my compound movements so when I went back to my normal way of training I was shifting some serious weight which added some more size.

I tend to leave them for pullback unless my RC is giving me sh1t but the way I like to train is forced and negs or drop sets hitting the compound first.

That's what came to mind - for myself as well - as far as S/S and pre-Exhausting(especially shoulders w/the issues I/we all have) it really helps w/keeping intensity high for me as well and saves the RCs(and drops the load when pressing at the end) I can manage to do reg HIT w/all BPs but it catches up to me on delts(rears especially)!

[almostgone]

Its so I get the groove right and the muscle gets use to the flye and pressing, its also gets all the chest warm and full of blood for the working set.

Well, it does make sense, especially the focus on bloodflow. Heck, whenever I drop back to SS flyes and presses again, I'll SS the warmups/feelers, too. That should a real no-sh!tter!!

[almostgone]

Time for me to grab some sleep. Cardio tonight unless I'm feeling extra froggy, in which case I'll jump into a leg session.

[clarky.]

Never made my delt/trap session i was not feeling to hot the day at work and really had no nrg so i'll smash them the mora.

[kelkel]

Considering skipping today's workout myself. Got some kind of stomach thing Saturday afternoon that kept me up half the night and it's still bothering me a bit. Just starting to feel like I can eat relatively normal. Hate that shiat (literally.)

[NACH3]

Delts/traps - Wasn't feeling it - but sure did some fvkin damage to em(im spent)

Stretching abs rolling(tennis ball in rears) lots of RC ex's throughout warming up and through first warm up exercise)+ side/front laterals

- machine neutral grip press(4 sets w/stack - very light)
1. Smith MP - 4 feelers 1w DD(same weight)
2. Reverse hammer strength press - 1 feeler 2w TD
3. Heavy 45 degree side laterals 1 feeler 1w DD
4. Heavy(wide grip) BB front raises - 2w to failure(maybe 10ish reps total)
Reverse grip EZ Bar - 2w to failure ^^^
5. Face pulls w/wide bar & rope - 2w drop burned em out w/both attachments
Reverse cable flys
6. Shrugs - 2 behind back/2 reg grip/2 DB all slow and controlled really squeezing at top of contraction

-Weights done in 46min(longer than I wanted but still INTENSE!
-Turned out to be a great session(had one of the Big Guys(260+) asked if I weighed 215ish) that was cool considering I woke up at 199.7 lol) and he asked what I was on haha...

[Hazard]

Chest and bi's went well....


Mom and grandma couldn't believe how I've changed lol. It's nice when your family is supportive and "gets it"

This November I'm going to Florida to train with Ian Harrison..... I'm so excited I can't contain it lol

[almostgone]

Considering skipping today's workout myself. Got some kind of stomach thing Saturday afternoon that kept me up half the night and it's still bothering me a bit. Just starting to feel like I can eat relatively normal. Hate that shiat (literally.)

Weird. I had some voodoo thing going on, but it passed within a day or two. Hope you get right ASAP, Kel!

[almostgone]

Really feeling it in my chest today. Work is painful!

[Sfla80]

Back from vaca....ready to hit the gym in a couple hours. Probably will hit delts and traps.

Probably gained 5 pounds lol...food truck galore out there. Need to hit it hard now.

[RaginCajun]

Back from vaca....ready to hit the gym in a couple hours. Probably will hit delts and traps. Probably gained 5 pounds lol...food truck galore out there. Need to hit it hard now.

Yeah man, plenty of food trucks in Austin. Did you happen to go to Franklin BBQ?

[Bio-Active]

Killer arm blast today

Skull crushers pause reps

Incline db curls

Tri push downs hammer strength

Reverse curls

Rope pull downs

Db preacher curls

30 minutes cardio and done

[Hazard]

About to hit back and tri's..... First downing some egg whites, steak, and toast tho :-)

[marcus300]

Back

D ring wide grip pull downs
3 warm up sets
1 working set to failure plus 3 drops

BB bent over rows
2 feel sets
1 working set with 2 drops

seated low pulley close grip
1 feel set
1 working set with 3 drops

hammer underhand high pulley
1 feel set
1 working set with 3 drops

shrug bar
3 working sets to failure - heavy

hypers
3 sets with weight

Home

Food

Muscle relaxer

[NACH3]

Back for me today, also!

Delts and traps are nice and sore(definitely that dull ache) - I really liked hitting face pulls w/the wide bar

[Sfla80]

Yeah man, plenty of food trucks in Austin. Did you happen to go to Franklin BBQ?

Didn't even try Franklin man. I wish we could have. Something about waiting 3hrs and a chance of being told they r out of food before u get there isn't fun lol

[Sfla80]

Yeah man, plenty of food trucks in Austin. Did you happen to go to Franklin BBQ?

But we did this motorized bicycle tour around town. Kinda like a pub crawl but instead it was a food truck crawl lol. Went from spot to spot. Most places was a actual bar and had the truck outside. This pic was our first stop. Was some of the best BBQ I've had. Second and third stop best taco and then pizza I have had...pizza topped everything.

Austinite probably make fun of us cause we did all the touristy stuff. But bar hoping was out with the prego wife.

Very cool city though

[marcus300]

I'm 48yrs old this week and its that time when I start thinking about life. Had my blood test this morning and it seems I am being tested for everything under the sun. I had a disagreement regarding the results and they are still not really wanting to give me the readings at this stage but I am writing to them and stating them a few facts regarding my health records so hopefully I will get something back in a weeks time.

I'm still chasing the size game and I still don't know if I should push the boundaries again for one last attempt to get some more size and meat on my frame, usually I am happy just to maintain but my head tells me to show everyone what I can do and how much more size I can put on but my health is an issue and I hate losing size.

I think its about getting older which is the problem, if I do decide to go smaller and not play the size game I will drop my bf levels to under 10% so I look freaky with my muscle thickness I have but if I do decide to play the big game I am going to aim for 285+ with the same bf.

Who know what I will do even I don't know but one thing is for sure, I am happy to reach 48yrs old because many times I thought I weren't going to.

size matters but so does our health

[Hazard]

I'm 48yrs old this week and its that time when I start thinking about life. Had my blood test this morning and it seems I am being tested for everything under the sun. I had a disagreement regarding the results and they are still not really wanting to give me the readings at this stage but I am writing to them and stating them a few facts regarding my health records so hopefully I will get something back in a weeks time.

I'm still chasing the size game and I still don't know if I should push the boundaries again for one last attempt to get some more size and meat on my frame, usually I am happy just to maintain but my head tells me to show everyone what I can do and how much more size I can put on but my health is an issue and I hate losing size.

I think its about getting older which is the problem, if I do decide to go smaller and not play the size game I will drop my bf levels to under 10% so I look freaky with my muscle thickness I have but if I do decide to play the big game I am going to aim for 285+ with the same bf.

Who know what I will do even I don't know but one thing is for sure, I am happy to reach 48yrs old because many times I thought I weren't going to.

size matters but so does our health

Man..... You have absolutely nothing to complain about. You know what's best for you..... Do whatever it is that you're feeling. Just be smart..... Because being big is great but there's nothing great or gratifying about needing the biggest casket they make!

You're size goes beyond your physical being mate..... Everyone here knows that

[Sfla80]

Shoulders

Seated bb press 2 warms, 1 feel, 2w DD

Reverse hammer press 2 w d

Single arm leaning db laterals 3 working 6,6,3 (question felt it alot in traps....is that normal or form is off?

Super set under hand grip ez bar front raise into ez bar upright 2 w