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Thread: **Marcus's HIT Dungeon**

  1. #2761
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    Quote Originally Posted by DCI View Post
    Tried your bicep work out marcus on saturday as I felt I didn't do the hard enough on thursday. They were very sore yesterday and still feel heavy today brilliant work out have to say just remembered the instensity you wrote the post.

    Was great but sun burnt to death yesterday so tonight should interesting
    Sounds productive

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    Marcus, are you wearing pants in that av pic? I just realized it looks like you have no pants on!

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    Quote Originally Posted by Java Man View Post
    Marcus, are you wearing pants in that av pic? I just realized it looks like you have no pants on!
    Yes I am wearing pants, they are just pulled down a bit to show the tatt off and the two steel girders what run right down my spine
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    Quote Originally Posted by marcus300 View Post
    No problem hope everything works out.

    The basic principles of building muscle haven't changed over the years, don't let anyone tell you there have a secret formula or some secret diet, steroid stack or training program. Learn how your body builds muscle tissue and find the best way to maintain it. Break your muscles down in the gym by progressively overloading the body and eat the right foods to repair the damage muscle. Learn which training method works best for you at building new tissue and work with it, nothing is static not even training its all work in progress.

    Don't even try these stupid diets what rip precious muscle tissue off your frame, burn the bf off slowly and preserve muscle tissue. Ive said it time and time again in this thread, muscle tissue what you have built and gone through hell to obtain is very precious why waste it away, take the bf off slowly while preserving muscle tissue. That's how ive held so much muscle because I don't follow the latest super body fat burning diets what make you ripped to the bone but at the cost of lbs of tissue, if there is any secret out there that's it what you build you need to keep at all costs!!!

    Don't get me wrong, I use to be in this vicious circle of building muscle then taking the bf off only to be left with the same fuking body as before but with less bf and less muscle. Watch how the champions of this sport over the years have trained and how they go about burning bf because the basic principles haven't changed all you got to do is adapt to your body type and style. Not everyone will respond to HIT so its all about learning how you respond and work with this and don't let anyone else tell you how your own body works, you have all the answers you just need listen to them...

    Rant over lol
    It took me 2 months to lose 18lbs (243 to 225). It has taken another 6 mos. to lose just 7 more lbs to get to 218. I've built up strength and muscle while losing that fat though, point being that taking it slow is the only way to go of youre not competing and don't have some deadline to meet.
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  5. #2765
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    Quote Originally Posted by marcus300 View Post
    Yes I am wearing pants, they are just pulled down a bit to show the tatt off and the two steel girders what run right down my spine
    Lol ok, because it looks like a public place

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    Quote Originally Posted by Java Man View Post
    Lol ok, because it looks like a public place
    Its a tattoo studio and I just got up and bent forward so he could take a picture of it. I am not flashing in the public toilets honest lol
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  7. #2767
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    Quote Originally Posted by marcus300

    Its a tattoo studio and I just got up and bent forward so he could take a picture of it. I am not flashing in the public toilets honest lol
    Not without a mask I hope
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  8. #2768
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    Quote Originally Posted by panntastic View Post
    Not without a mask I hope
    Always need a mask

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    Quote Originally Posted by kelkel View Post
    Nebido clarky?
    Quote Originally Posted by marcus300 View Post
    Yes Clarky, is it Nebido?
    Don't know guys I go and see her on thursday afternoon on my very first visit she did a few checks and arranged for bloods and mri of pituitary I phoned her a few wks after the scan /tests and she said that my pituitary was small and she would discuss it more when I go and see her and she just said she would write a prescription for me so I don't know what it would be gels or nebido

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    Quote Originally Posted by clarky. View Post
    Don't know guys I go and see her on thursday afternoon on my very first visit she did a few checks and arranged for bloods and mri of pituitary I phoned her a few wks after the scan /tests and she said that my pituitary was small and she would discuss it more when I go and see her and she just said she would write a prescription for me so I don't know what it would be gels or nebido
    Try and push for nebido, you will only end on it eventually when the other compounds fail to give you the desired results

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    Quote Originally Posted by kelkel View Post
    Nebido clarky?
    Quote Originally Posted by marcus300 View Post
    Yes Clarky, is it Nebido?
    Quote Originally Posted by marcus300 View Post
    Try and push for nebido, you will only end on it eventually when the other compounds fail to give you the desired results
    Ok thanks

  12. #2772
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    Shoulder

    smith machine front press
    3 warm up sets
    1 working set to failure then two forced reps, then half and quarter reps - delts totally exhausted but had my partner help me with the weight to the top for 2 negatives, manage really good one but the second was a total wipe out which was good because I knew I was at total positive and negative failure.

    machine side lateral
    1 feel set
    1 working set to failure plus 2 forced reps and 2 slow negatives, blow mu delts to bits on this, even went down to half and quarter reps after forced reps.

    BB shrugs
    1 giant working set - heavy set to failure, dropset to complete failure, dropset to failure and drop set to failure, then just let it rest and pull on my traps.

    rear delts machine
    3 working sets to failure, slow intense and heavy, even my arse hole nearly gave way it was that intense lol


    few abs then home to feed
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  13. #2773
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    Quote Originally Posted by marcus300 View Post
    Shoulder

    smith machine front press
    3 warm up sets
    1 working set to failure then two forced reps, then half and quarter reps - delts totally exhausted but had my partner help me with the weight to the top for 2 negatives, manage really good one but the second was a total wipe out which was good because I knew I was at total positive and negative failure.

    machine side lateral
    1 feel set
    1 working set to failure plus 2 forced reps and 2 slow negatives, blow mu delts to bits on this, even went down to half and quarter reps after forced reps.

    BB shrugs
    1 giant working set - heavy set to failure, dropset to complete failure, dropset to failure and drop set to failure, then just let it rest and pull on my traps.

    rear delts machine
    3 working sets to failure, slow intense and heavy, even my arse hole nearly gave way it was that intense lol

    few abs then home to feed
    lol at last part....Marcus curious when u say slow negatives..are u doin static holds that will eventually turn into negatives or are u willingly letting the weights down slow?

    -Beast Mode-
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  14. #2774
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    Quote Originally Posted by clarky. View Post
    Don't know guys I go and see her on thursday afternoon on my very first visit she did a few checks and arranged for bloods and mri of pituitary I phoned her a few wks after the scan /tests and she said that my pituitary was small and she would discuss it more when I go and see her and she just said she would write a prescription for me so I don't know what it would be gels or nebido
    I'd like to hear more about this when you get some answers. The pituitary gland is small, pea size. For example mine is 6mm so I'm curious what "small" is in your doctors eyes.
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  15. #2775
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    Quote Originally Posted by cancer82 View Post
    lol at last part....Marcus curious when u say slow negatives..are u doin static holds that will eventually turn into negatives or are u willingly letting the weights down slow?

    -Beast Mode-
    Yeah me too. I liked everything but the ab stuff....
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  16. #2776
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    Quote Originally Posted by cancer82 View Post
    lol at last part....Marcus curious when u say slow negatives..are u doin static holds that will eventually turn into negatives or are u willingly letting the weights down slow?

    -Beast Mode-
    A slow negative is not a static hold, its a very slow negative so the burn and control in there and the muscle is slowly lowering the weight but at a very slow pace.
    Last edited by marcus300; 07-08-2013 at 08:56 AM.

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    Quote Originally Posted by kelkel View Post

    Yeah me too. I liked everything but the ab stuff....
    lol he didnt mention cardio Kel...so its wasnt all bad

    -Beast Mode-
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  18. #2778
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    True. Glass half full then?
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  19. #2779
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    Quote Originally Posted by cancer82 View Post
    lol he didnt mention cardio Kel...so its wasnt all bad

    -Beast Mode-
    Quote Originally Posted by kelkel View Post
    True. Glass half full then?

    not done cardio for week and half, some local mountain biking but that's it. To busy at the moment and I like the smooth look lol

  20. #2780
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    Quote Originally Posted by marcus300

    not done cardio for week and half, some local mountain biking but that's it. To busy at the moment and I like the smooth look lol
    I did enuff cardio for me, you and Kelkel. Your good. LoL.
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    Quote Originally Posted by marcus300 View Post

    A slow negative is not a static hold, its a very slow negative so the burn and control in there and the muscle is slowly lowering the weight but at a very slow pace.
    gotcha

    -Beast Mode-
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  22. #2782
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    Quote Originally Posted by marcus300 View Post
    Sounds productive
    Yeh was very good bar the sunburn bit lol

    Gym time now

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    Quote Originally Posted by kelkel View Post
    I'd like to hear more about this when you get some answers. The pituitary gland is small, pea size. For example mine is 6mm so I'm curious what "small" is in your doctors eyes.
    I'll pm you some more info the mora kel

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    Back


    D-ring pulldowns

    hammer strength pulldowns

    BB rows

    db one arm rows

    hyper extentions

    all done to failure, very tired not the best workout but did well under the circumstances

  25. #2785
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    How do you do the d ring pull down big guy

  26. #2786
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    Back aswell tonight going to be fun in the crazy heat
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    Quote Originally Posted by clarky. View Post
    How do you do the d ring pull down big guy
    Its wide grip pull down to the front to around the top of the pecs and squeeze the shoulder blades together. Usually fashion using one set to failure either with rest pause, forced and negs or dropsets. I find this bar excellent and it feels great to put some weight on it and still focus on my back rather than pulling with my biceps, even though I do like the close grip v bar a lot the D-ring wide grip is another favourite of mine.

    I do a lot of stretching for my back, I always pull my lats out from every angle and put some constant tension on to help force them out and keep the intensity up during the set., The back is full of tiny and big muscles all over the place so mixing them up and targeting them all is a must, I usually when I am building will either focus on either thickness or width even though I will attack both in my session one will take priority over the other and then swap that round the next back session
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    Clarky I believe this is the apparatus Marcus is referring to.

    "D" Ring LAT Pull Down Bar 34" | eBay
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    Quote Originally Posted by kelkel View Post
    Clarky I believe this is the apparatus Marcus is referring to.

    "D" Ring LAT Pull Down Bar 34" | eBay
    You got it my friend, that's the bar

  30. #2790
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    Quote Originally Posted by DCI View Post
    Back aswell tonight going to be fun in the crazy heat
    Mine wasn't that good to be honest, very tired due to heavy shit going on at work what I had to deal with but I still got in there and shifted some weights around just not 10/10 performance like I normally try to do........

    kill it tonight DCI

  31. #2791
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    Quote Originally Posted by marcus300 View Post
    You got it my friend, that's the bar
    One of my favorites. Always prefer palms "in" on pulldowns anyway. I just seem to get a better contraction. Same bar gives a nice feel on low-cable rows as well. Good change of pace.
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  32. #2792
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    Quote Originally Posted by kelkel

    One of my favorites. Always prefer palms "in" on pulldowns anyway. I just seem to get a better contraction. Same bar gives a nice feel on low-cable rows as well. Good change of pace.
    Same here..... I love the d ring for cable rows and palms in on pull Downs
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  33. #2793
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    Quote Originally Posted by marcus300 View Post
    Mine wasn't that good to be honest, very tired due to heavy shit going on at work what I had to deal with but I still got in there and shifted some weights around just not 10/10 performance like I normally try to do........

    kill it tonight DCI
    Last week and yesterday aswell as today, was crazy busy in work. Did 700 miles over the weekend and went into the gym last night for chest feeling wrecked but once I started didn't feel great but got into it had a decent work out.

    I know the heat is affecting me. Maybe the same for you? Tonight is going to be tough but I will go flat out into it and report back later

  34. #2794
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    So did back. Had a lot of anger in me today not from work but from the next worse thing to be annoyed from a woman so that helped a lot to destroy my back.

    I did


    Wide grip lat pull down with drop sets x2
    Close grip lat pull down same
    T bar rows for heavy same
    Then bb rows with 105kg on the bar was really happy kept form really decent until the last rep which were a real struggle
    Db rows with one drop sets
    Then hypers

    I left after that as i couldn't mange cardio still have heavy breathing now back is like a hot car after you turn it off after driving it hard it ticking and throbbing here
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  35. #2795
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    Quote Originally Posted by marcus300 View Post
    Its wide grip pull down to the front to around the top of the pecs and squeeze the shoulder blades together. Usually fashion using one set to failure either with rest pause, forced and negs or dropsets. I find this bar excellent and it feels great to put some weight on it and still focus on my back rather than pulling with my biceps, even though I do like the close grip v bar a lot the D-ring wide grip is another favourite of mine.

    I do a lot of stretching for my back, I always pull my lats out from every angle and put some constant tension on to help force them out and keep the intensity up during the set., The back is full of tiny and big muscles all over the place so mixing them up and targeting them all is a must, I usually when I am building will either focus on either thickness or width even though I will attack both in my session one will take priority over the other and then swap that round the next back session
    Quote Originally Posted by kelkel View Post
    Clarky I believe this is the apparatus Marcus is referring to.

    "D" Ring LAT Pull Down Bar 34" | eBay
    thanks guys

  36. #2796
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    Quote Originally Posted by marcus300 View Post
    not done cardio for week and half, some local mountain biking but that's it. To busy at the moment and I like the smooth look lol
    UK has mountains??
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  37. #2797
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    Quote Originally Posted by Java Man View Post
    UK has mountains??
    We have a lot lol

  38. #2798
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    Bah! We call those 'hills' here

  39. #2799
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    Legs tonight. Shaking as I left, almost fell. Waking like a duck used to hate leg day but I've been working them harder than any other part. Now that they're getting really strong, I'm loving leg day!

    New record for me tonight, even from before my 10 yr break. Squatted 2 working sets of 435lbs. Got 4 reps on set 1 and 3 on set 2, then drop setted.
    16 plates on leg press after that,
    Hack squats til I couldn't move to finish quads
    Ham curls on the hammer strength

    Had to leave after that. Was going to puke lol. Total time 50 min.

  40. #2800
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    Great work jm, I was the same re legs now they are becoming my fav day
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