**Marcus's HIT Dungeon**

[marcus300]

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

[Java Man]

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

[marcus300]

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

[Java Man]

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.

[Java Man]

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

[marcus300]

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

[panntastic]

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

[marcus300]

Not without a mask I hope

Always need a mask

[clarky.]

Nebido clarky?

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

[marcus300]

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

[clarky.]

Nebido clarky?

Yes Clarky, is it Nebido?

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

[marcus300]

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

[Zodiac82]

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-

[kelkel]

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.

[kelkel]

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....

[marcus300]

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.

[Zodiac82]

Yeah me too. I liked everything but the ab stuff....

lol he didnt mention cardio Kel...so its wasnt all bad

-Beast Mode-

[kelkel]

True. Glass half full then?

[marcus300]

lol he didnt mention cardio Kel...so its wasnt all bad

-Beast Mode-

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

[GirlyGymRat]

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.

[Zodiac82]

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-

[DCI]

Sounds productive

Yeh was very good bar the sunburn bit lol

Gym time now

[clarky.]

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

[marcus300]

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

[clarky.]

How do you do the d ring pull down big guy

[DCI]

Back aswell tonight going to be fun in the crazy heat

[marcus300]

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

[kelkel]

Clarky I believe this is the apparatus Marcus is referring to.

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

[marcus300]

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

[marcus300]

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

[kelkel]

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.

[Hazard]

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

[DCI]

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

[DCI]

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

[clarky.]

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

Clarky I believe this is the apparatus Marcus is referring to.

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

thanks guys

[Java Man]

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??

[marcus300]

UK has mountains??

We have a lot lol

[Java Man]

Bah! We call those 'hills' here

[Java Man]

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.

[DCI]

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