**Marcus's HIT Dungeon**

[Igifuno]

For the BBQ Chicken Pizza Club

[RaginCajun]

For the BBQ Chicken Pizza Club

holy jesus, GET IN MY BELLY!!!!

Iggy, get some of these, they are working miracles on my sleep!

http://www.amazon.com/gp/product/B00...ilpage_o03_s00

[BG]

For the BBQ Chicken Pizza Club

That looks insane !

[Bodacious]

For the BBQ Chicken Pizza Club

Damn... That looks good Igif. Glad you slept better also man.

[BG]

Didn't lift this evening. Right knee is swollen somewhat from grunt work and standing on concrete floors all the time. Didn't want to skip legs so decided to ice the knee and hit the NSAIDS for a few days. Plan to work legs tomorrow night.

Give it time, week off won't set you back but if you push it to far it can cost you dearly.

[NACH3]

Better, thx! Still woke up a couple times but slept through for the most part. Only got 5 hours so a little tired getting up but feel better.

Hopefully, you'll get a good 'dead sleep' -- I've noticed when I think too much(racing thoughts etc) will keep me up also... Glad to hear you feel better, Igi!

[Sfla80]

For the BBQ Chicken Pizza Club

<img src="http://forums.steroid.com/attachment.php?attachmentid=160446"/>

Damn

[NACH3]

Give it time, week off won't set you back but if you push it to far it can cost you dearly.

Very well said, BG! It surely happened to me... Not listening to my body!

[almostgone]

May sound silly but have you considered any king of gel shoe inserts. It can make a difference with support and comfort.

Actually, I have some gel inserts in my work boots now, Kel. They make a big difference, especially on long shifts. I think I may be past due for a couple of pair of new work boots.

[almostgone]

have you tried one of those rubberized mats?

http://www.amazon.com/Standing-Desk-...ding+mat&psc=1

Yes sir. We have mats at the lathes, grinders, milling machines, etc. I believe it's the heavy grunt work and climbing up/down ladders that aggravated it this time. Good suggestion on the mat, though. Thanks!

[almostgone]

Knee is feeling better this evening. Believe I'll give legs a try, but will bail out if anything doesn't feel right.

[Bio-Active]

Knee is feeling better this evening. Believe I'll give legs a try, but will bail out if anything doesn't feel right.

Glad to hear brother.... Keep fingers crossed it stays better

[almostgone]

OK, downed my shake and am starting to come to life. About 4 weeks into a "wee" blast. Feeling pretty dang good considering the work schedule. BP I just a tad elevated, but not terrible for me. (134/73).

[Hazard]

Had a good day - looking big and thick. Most of you know who I came down to FL to see and train with. Monday is my 1 on 1 session with him. He told me to get two meals in and leave an hour to digest before working out. He says "You're going to puke..... I just don't need throw up all over the gym"

He wants to talk too so I'm going to piq his brain as much as I can.

I'm still sore and tired lol. It's going to be an early night tonight.

[Bio-Active]

Had a good day - looking big and thick. Most of you know who I came down to FL to see and train with. Monday is my 1 on 1 session with him. He told me to get two meals in and leave an hour to digest before working out. He says "You're going to puke..... I just don't need throw up all over the gym" He wants to talk too so I'm going to piq his brain as much as I can. I'm still sore and tired lol. It's going to be an early night tonight.

enjoy it brother

[BG]

Chest-

Heavy low rep incline
Heavy flat dumbbells
High/Mid cables

Abs
Cardio

Pretty happy, up to 3 miles on elliptical in 20 minutes, Im making believe Im in a prep.....less all the goodies.

[almostgone]

Had a good day - looking big and thick. Most of you know who I came down to FL to see and train with. Monday is my 1 on 1 session with him. He told me to get two meals in and leave an hour to digest before working out. He says "You're going to puke..... I just don't need throw up all over the gym"

He wants to talk too so I'm going to piq his brain as much as I can.

I'm still sore and tired lol. It's going to be an early night tonight.

Share the knowledge please, Haz!

[Hazard]

Share the knowledge please, Haz!

In all honesty..... Thus far..... It's almost like I'm talking to Marcus. I'll snap some pics and videos too if I can. Maybe i can get my fiancé to record him training me

[Bodacious]

In all honesty..... Thus far..... It's almost like I'm talking to Marcus. I'll snap some pics and videos too if I can. Maybe i can get my fiancé to record him training me

You should do this for sure for us if you can Haz.

[almostgone]

Just so y'all know. If you get to work and they say, "Man, are we glad to see you!", then it probably means some random object is totally FUBAR and they need another one made the day before immediately.

Will post up my lift here in a bit.

[almostgone]

In all honesty..... Thus far..... It's almost like I'm talking to Marcus. I'll snap some pics and videos too if I can. Maybe i can get my fiancé to record him training me

Really? Cellar time, latex, and everything?

[almostgone]

In all honesty..... Thus far..... It's almost like I'm talking to Marcus. I'll snap some pics and videos too if I can. Maybe i can get my fiancé to record him training me

All jokes aside, would really like to hear any info you can pick up/share. I've heard Marcus speak of this gentleman quite highly.
Are you going to ask for the killer calf workout Marcus has mentioned?

[almostgone]

Chest-

Heavy low rep incline
Heavy flat dumbbells
High/Mid cables

Abs
Cardio

Pretty happy, up to 3 miles on elliptical in 20 minutes, Im making believe Im in a prep.....less all the goodies.

It sounds like you are priming up for a window of growth, BG?

[almostgone]

Was walking into the shop tonight thinking about this painful addiction we all share and saw this guy hanging out eating. Guess winter won't be too far away.

[almostgone]

Had a decent lift tonight. Nothing stellar, but a little progress and my knee seems OK, so I'm happy.

Crunches- 2 sets

Leg extensions- 2 w/u, Work-14, drop,3+,drop,5+ w/ a long 10 count hold on last partial.
Hacks- 1w/u, Work-6-3-2+. Slight weight increase w/o any extra knee pain.
Reverse hacks- Work-7-4-3.
Seated calf raises- Work-15+,drop,7+,drop,11+.
Standing calf raises- Work-8-5-3+ w/ a long 10 count hold on last partial.
Leg press- 1 w/u, Work-10-5-3. I increased my warmup/feeler set by a plate a side and am still hitting kind of high reps on the working set, so I may bump this weight up and see how I respond over the next 4 weeks or so?
Leg curl- Work-13,drop,5,drop,5+ w/ long 10 count hold on partial rep.

39 minutes not including the crunches.

[clarky.]

Had a decent lift tonight. Nothing stellar, but a little progress and my knee seems OK, so I'm happy.

Crunches- 2 sets

Leg extensions- 2 w/u, Work-14, drop,3+,drop,5+ w/ a long 10 count hold on last partial.
Hacks- 1w/u, Work-6-3-2+. Slight weight increase w/o any extra knee pain.
Reverse hacks- Work-7-4-3.
Seated calf raises- Work-15+,drop,7+,drop,11+.
Standing calf raises- Work-8-5-3+ w/ a long 10 count hold on last partial.
Leg press- 1 w/u, Work-10-5-3. I increased my warmup/feeler set by a plate a side and am still hitting kind of high reps on the working set, so I may bump this weight up and see how I respond over the next 4 weeks or so?
Leg curl- Work-13,drop,5,drop,5+ w/ long 10 count hold on partial rep.

39 minutes not including the crunches.

Very nice mate.

[clarky.]

Morning guys and girls no change in me the day so again no session the night yous all know how frustrating this is. No point going and makeing myself feel worse.

[almostgone]

I've had the sinus and inner ear crud trying to act up, but have managed to keep it at bay so far. Lots of homemade soup and lots of liquids seems to help.
You haven't been outdoors knocking out squats and lunges in your kilt again, have you?

[clarky.]

I've had the sinus and inner ear crud trying to act up, but have managed to keep it at bay so far. Lots of homemade soup and lots of liquids seems to help.
You haven't been outdoors knocking out squats and lunges in your kilt again, have you?

Lmfao ya mad man it's fvcking freezing and wet hear. Fvck i woukd have to sit down for a piss if i did that

[Igifuno]

Crazy long day. Just got back from the office. 4 budget reviews tomorrow. Need to get up in 3 hours. Night guys.

[DCI]

Chest last night was a good strong session. No records broken just a good heavy intense session. I can feel that I have done some damage as my chest is dull today so all good.

Started with the usual warm ups and few warm up sets etc.

Started with flat benching with db's felt good. Then into heavy 2 sets of heavy weight nice and controlled and slow reps was good with one drop was tough doing the drop.

Then incline and decline were the same as above very tough and sore. Felt great the blood flow was crazy.

Finished with pec deck flies heavy and slow all done in about 40 mins.

Then home to refeed been slightly over eatting the last few days feel good and bf is staying steady so much needed

[Bio-Active]

Wire grip lat pull downs


Seated hammer strength rows

Incline reverse pulls

Bent over rows

Close grip pulls

20 minutes low intensity cardio and done

[NACH3]

Morning fellas

Been super busy the past two days but have a decent day today... I'll be hitting back/or delts & traps! Hope you all have a great day!

[Bio-Active]

Morning fellas

Been super busy the past two days but have a decent day today... I'll be hitting back/or delts & traps! Hope you all have a great day!

Get in there and tear it up friend. It's the season right now I think we will all be busy this next week or so gearing up for the big holiday

[DCI]

Morning fellas

Been super busy the past two days but have a decent day today... I'll be hitting back/or delts & traps! Hope you all have a great day!

Smash it man

[NACH3]

Will do my friends! Fvkin gonna crush whichever I choose!

Btw - chest is still very sore so definitely still smashin BPs

[Bodacious]

Very Nice session guys!! Hell yea!!!

Go give it Hell Nach!!!

Hope you got a good 3hrs of sleep Igif.

Going in for a leg session today, going to give it hell. Back is a little sore nothing major from yesterday. Will try and post workout up today its been a while since I have posted a workout up.

Everyone have a good HUMP day! Lets fvcking kill these workouts.

[DCI]

Rest day for me and a I feel some chinese food is in order. Chicken and sweetcorn soup with chicken satay and boiled rice and onion rings.

I feel the gains haha

[marcus300]

In all honesty..... Thus far..... It's almost like I'm talking to Marcus. I'll snap some pics and videos too if I can. Maybe i can get my fiancé to record him training me

HAHAHAH from the same camp mate

I hope he calls you a cvnt in his accent lol

best of luck, you'll need it

[marcus300]

Going to catch up on the thread tonight, been really busy.

I hope none of you have been cvnts and speaking about high volume training lol