**Marcus's HIT Dungeon**

[almostgone]

Good leg day today. Felt strong going in.

Extensions. Two working to failure 15-20 reps
Squats: Went to my either/or warm up or working set. Made it a warm up, racked it at 7 reps. Loaded a good bit more on and got an easy 5 on this one. Think I could have gotten about 3 more but had an odd "back" feeling so I listened (for once) and racked it. Think form was off on that rep. Dropped back down to the prior weight and cranked out a solid 12. Felt good.
Seated leg curls and calf crap finished the day.

Legs are tightening up already. Gotta start stretching now.....

I need to be more diligent about stretching, Kel. Don't know if you saw my post with the massage lady, but she thinks that where that screwy popping noise in my quad was caused by. I'm going to do my best to get in some ham and quad stretches several times a week.
Also, said some of my current lower back tightness was caused by the tight hammies as well.

[almostgone]

Start researching which Rays pizza is the original..... If not..... And you truly love pizza.... You'll be disappointed

Get back to us when you find the answer :-)

LOL, I remember that battle was going on in the 80s and had already been going on for decades. Ray's, Original Rays, Famous Rays. I will say the wood fired oven pizzas have a different flavor.
I like most types of pizza, Sicilian, Chicago-style, NY pizza.

[Hazard]

LOL, I remember that battle was going on in the 80s and had already been going on for decades. Ray's, Original Rays, Famous Rays. I will say the wood fired oven pizzas have a different flavor. I like most types of pizza, Sicilian, Chicago-style, NY pizza.

You can find out which was first.... And the best. The rest are copy cats :-)

[Hazard]

I know the original ;-)

[almostgone]

I know the original ;-)

I figured you would throw that card on the table. I'm one jealous redneck.

[almostgone]

Another 14 wings down. Time for more DMSO, a Voltaren, and another nap. Arms are getting nice and sore and it has only been 13 hours.
Today will probably be casual/take care of a few odd and end tasks and Rumble Rolling my leg.
Hope everyone has a kick@ss holiday. Stay safe and be aware of what is going on around you. There's too many fools and idiots around these days. I had a slight incident with some punks yesterday, but nothing serious. Just annoying as fvck.

[Hazard]

Another 14 wings down. Time for another nap.

Just had another Sicilian lol

Hint for rays..... It's the countries road

[almostgone]

Just had another Sicilian lol

Hint for rays..... It's the countries road

Thanks, buddy! Added to the bucket list and I put it up close to the top. . Hard to beat a slice of good pizza and tall glass of milk in the middle of the night,!

[clarky.]

Morning guys and girls. Chest and tri's are right sore the day. I'm going to do back i a wee bit one i get fed a watered looking forward to this.
I'll report back later fellas.

[clarky.]

Back
Pullback/prime -- hitting higher end reps... Nothing to failure(implementing some TUT as well)

Stretching abs rolling -- shoulder is tight but it's like DCI said the amount of time off... I'll take a day off tomorrow

1. Straight atm pulls
2w 10+/8+

2. CG pull downs
2w 10ish/7+

3. BB Bent over rows
2w drop higher end reps

4. Neutral grip rows(hammer strength)
2w 12+/8+

5. Long bar wide grip seated rows
2w 8+/6+

Rack pulls
Pyramided up im weight

Done weights in 45min - man these higher end reps with short rest(30s or less in between sets) is awesomely painful! Gotta love it! Just went pretty light considering rep range... Lats felt like wings though

Nice session there nach.

[DCI]

@haz challenge accepted ha. The lads I'm going with have been there a good few times know NYC fairly well but I will look for this Rays place the original pizza place ha.

@ everyone else have a great night tonight I am going to a friends house up the country should be fun for NYE there'll he a good group of friends up there. Always prefer that to going out

[marcus300]

Squats, squats and squats

Just did some stretching and made sure my cue's were on point.

Made more advances on my breathing and bracing

Full arse to grass range, slight on the shoulder stance feet outwards and groin open.

Did some other legs and calve movements but nothing special

[Bio-Active]

Squats into leg press as superset 1 feel 2 working sets to fail

Sled same as above

Leg extensions

Leg curls

Lunges

Wall sits

Legs are blasted 30 minutes low intensity cardio to loosen these legs up!

[almostgone]

Marcus, you mentioned a diabolical calf routine that Ian put you through. Since I'm pretty much limited to seated calf raises and possibly standing calf raises for leg lifting right now, would you post it up?

[marcus300]

Marcus, you mentioned a diabolical calf routine that Ian put you through. Since I'm pretty much limited to seated calf raises and possibly standing calf raises for leg lifting right now, would you post it up?

It was one of Pauls and Ian's, its hell.

will post when I get home mate

[almostgone]

It was one of Pauls and Ian's, its hell.

will post when I get home mate

Thanks, boss!

[DCI]

Smashed the fck outta back here.

Started with wide grip lat pull downs as a warm up.

Then into single arm db rows two heavy sets and one drop good squeeze at the top of the movement.

Then onto seated hammer strength rows 2 sets one drop great squeeze again under the marcus walnut principle ha.

Then T bar rows same as above heavy and slow reps using mind muscle connection to feel all the muscles.

To finish up with some rack pulls and wide grip lat strechs.

Home to eat and then off to a friends house tonight NYE

[clarky.]

Smashed the fck outta back here.

Started with wide grip lat pull downs as a warm up.

Then into single arm db rows two heavy sets and one drop good squeeze at the top of the movement.

Then onto seated hammer strength rows 2 sets one drop great squeeze again under the marcus walnut principle ha.

Then T bar rows same as above heavy and slow reps using mind muscle connection to feel all the muscles.

To finish up with some rack pulls and wide grip lat strechs.

Home to eat and then off to a friends house tonight NYE

Very nice DCI.

[clarky.]

Did back this morning ohhh great session. Stretching and wg pd for a warm up then more stretching.

CG PD 1 working+rp DD v handle palms facing

Straight arm pd 1 working DD **new weight**

Seated row WG 1 working TD

Db row 1 working DD. **new weight**

BB rows 1 working+rp 1drop

Deads 3 sets.

Done and FRIED!

OK fellas it was a great session was and still is on fire very tight now and sore from top to bottom.
I did wg seated rows this time as i told nach i would do more so i though i better Lol and they were very good.

Deads i did set the day because my lower back didn't feel too good when warming up so i just Chucked on 100kg and did sets it was still good though.

So that's me for two days as the gyms closed.

[clarky.]

Guys and girl i wish everyone of yous all the best in the new year.

[marcus300]

Thanks, boss!

The theory behind his calve workout was that the calves are incredibly strong resilient muscle and the fibers are extremely hard and tough so for anyone who isn't genetically gifted with large calves to start with they need to torture them in such a way it could possibly take you off your feet for a couple of days for the first couple of calve workouts. Remember they do thousands of reps daily carrying around 250lbs or what ever size you are so they need extra attention and torture.


I will admit I don't do this workout often but in my 20's and low 30's I was doing this regular and the gym would stop to watch me and my partner who was a total animal at the time do these, they were good days and when you get 20-30 people stop training to watch you train it gives you that much fire inside anything is possible. One story before I go into the routine me and a friend of mine were training legs and we were doing squats, my partner was a big guy and was the no1 in his class in the UK for 2 years so he wasn't a fuking cvnt or anything he was a devil in the gym and also his AAS use was out of control.
Anyway he couldn't match me when I was squatting and I would load the bar wrap up and go through my pre squatting protocols and get the weight up and go to failure, yes that's right failure on squats isn't easy to do and you need a partner who knows how you lift. Anyway the gym stopped and the bar was loaded with many plates and away I went. Took myself to failure and racked it and collapsed on the floor gasping for air. My partner said that was insane and we went over what he was going to do, he said take me to failure but with his max for 6-8 reps. He said while getting ready KILL ME don't hold back lol, big mistake.


He asked me to slap him and talk shit to him, so off I went getting him to release his fire within, the gym was still watching and he said fuk me I need to do this look at everyone, I told him to concentrate and lift the fuking weight you fuking fat ugly cvnt. Anyway to cut this short because I am waffling again like I do, he started to squat and he was shaking on his 5th rep and I put my arms under his armpits and helped him with some more reps, he started to really struggle and I wouldn't let him rack the bar, I said one more and he did and half way up he failed and went back down even though I was lifting under him his legs just gave way which is what I wanted. He was in a mess and took him over 30 mins to recover and get on his feet, he was pale and blacked out a few times, he puked outside aswell. This was normal leg workout for me for years this was the zone I had to get in but obviously he wasn't going to true failure. Anyway the moral of the story don't ask me to take you to failure because that week his hip popped out and was fuked, he didn't squat again with me and had to have a replacement hip and was out of the gym for a few months and never trained with me again, lol Sorry for waffling but what I am trying to say when you do calves take yourself to a place were you never been before because your on your feet all day and your calves take a lot of punishment and if you not gifted like Kel in that department then you have to visit hell, and here it is


Standing calve raise

make sure you stretch them on the foot plate all the way down and up, do around 40 reps with no weight stretching and tensing.

Couple of feel sets same again the range of motion needs to be a full raise, all the way down and all the way up. Once warmed up and ready to go its time for the working sets

start with the heaviest weight you can do what will make your calves shake and scream around the 8-10 rep range, I really need to make sure that at failure its failure and the range of motion is full on, you should be close to crying with pain by now. At this stage get a partner to help you push up your heels to contract your calves for another 2-3 reps, then take your shoulders off the pads but still keep your feet on the foot plate and start doing more raises but with a double bounce at the bottom, this is important, you need to do 25 reps with a double bounce with full range of motion. At the end you will be crying then get off the foot plate and just hold onto the machine with your feet on the floor and do calve raises again for another 25 reps, the reps will get shorter in the range as you start to cry and scream but carry on until they are done. 1st set done


2nd set same again but reduce the weight by a third and go again in the exact same manner- pain is fuking horrendous then last set - yes there is 3


3rd set half the weight and go exactly the same - you wont be able to walk out of the gym, oh and by the way if you get a cvnt like me doing the forced reps you'll be in bed for a few days due to the extremely muscle trauma.


No need for seated, job has been done but next time round do the same with seated and not standing

[almostgone]

The theory behind his calve workout was that the calves are incredibly strong resilient muscle and the fibers are extremely hard and tough so for anyone who isn't genetically gifted with large calves to start with they need to torture them in such a way it could possibly take you off your feet for a couple of days for the first couple of calve workouts. Remember they do thousands of reps daily carrying around 250lbs or what ever size you are so they need extra attention and torture.


I will admit I don't do this workout often but in my 20's and low 30's I was doing this regular and the gym would stop to watch me and my partner who was a total animal at the time do these, they were good days and when you get 20-30 people stop training to watch you train it gives you that much fire inside anything is possible. One story before I go into the routine me and a friend of mine were training legs and we were doing squats, my partner was a big guy and was the no1 in his class in the UK for 2 years so he wasn't a fuking cvnt or anything he was a devil in the gym and also his AAS use was out of control.
Anyway he couldn't match me when I was squatting and I would load the bar wrap up and go through my pre squatting protocols and get the weight up and go to failure, yes that's right failure on squats isn't easy to do and you need a partner who knows how you lift. Anyway the gym stopped and the bar was loaded with many plates and away I went. Took myself to failure and racked it and collapsed on the floor gasping for air. My partner said that was insane and we went over what he was going to do, he said take me to failure but with his max for 6-8 reps. He said while getting ready KILL ME don't hold back lol, big mistake.


He asked me to slap him and talk shit to him, so off I went getting him to release his fire within, the gym was still watching and he said fuk me I need to do this look at everyone, I told him to concentrate and lift the fuking weight you fuking fat ugly cvnt. Anyway to cut this short because I am waffling again like I do, he started to squat and he was shaking on his 5th rep and I put my arms under his armpits and helped him with some more reps, he started to really struggle and I wouldn't let him rack the bar, I said one more and he did and half way up he failed and went back down even though I was lifting under him his legs just gave way which is what I wanted. He was in a mess and took him over 30 mins to recover and get on his feet, he was pale and blacked out a few times, he puked outside aswell. This was normal leg workout for me for years this was the zone I had to get in but obviously he wasn't going to true failure. Anyway the moral of the story don't ask me to take you to failure because that week his hip popped out and was fuked, he didn't squat again with me and had to have a replacement hip and was out of the gym for a few months and never trained with me again, lol Sorry for waffling but what I am trying to say when you do calves take yourself to a place were you never been before because your on your feet all day and your calves take a lot of punishment and if you not gifted like Kel in that department then you have to visit hell, and here it is


Standing calve raise

make sure you stretch them on the foot plate all the way down and up, do around 40 reps with no weight stretching and tensing.

Couple of feel sets same again the range of motion needs to be a full raise, all the way down and all the way up. Once warmed up and ready to go its time for the working sets

start with the heaviest weight you can do what will make your calves shake and scream around the 8-10 rep range, I really need to make sure that at failure its failure and the range of motion is full on, you should be close to crying with pain by now. At this stage get a partner to help you push up your heels to contract your calves for another 2-3 reps, then take your shoulders off the pads but still keep your feet on the foot plate and start doing more raises but with a double bounce at the bottom, this is important, you need to do 25 reps with a double bounce with full range of motion. At the end you will be crying then get off the foot plate and just hold onto the machine with your feet on the floor and do calve raises again for another 25 reps, the reps will get shorter in the range as you start to cry and scream but carry on until they are done. 1st set done


2nd set same again but reduce the weight by a third and go again in the exact same manner- pain is fuking horrendous then last set - yes there is 3


3rd set half the weight and go exactly the same - you wont be able to walk out of the gym, oh and by the way if you get a cvnt like me doing the forced reps you'll be in bed for a few days due to the extremely muscle trauma.


No need for seated, job has been done but next time round do the same with seated and not standing

Sounds like a real no shitter! I'll have to get the wife to help me out on standing calf raises since I lift alone but will give it a go while my quad gets right. I may have to stick w/ seated until it is healed but will defo wrap my quad and try the standing calf raises as well.
I'm limping already, so I figured I may as well throw more pain at myself.
This will be coming up in the next day or two and I'll update.
Many thanks!

[kelkel]

I need to be more diligent about stretching, Kel. Don't know if you saw my post with the massage lady, but she thinks that where that screwy popping noise in my quad was caused by. I'm going to do my best to get in some ham and quad stretches several times a week.
Also, said some of my current lower back tightness was caused by the tight hammies as well.

I did and it's an interesting concept. And yes, I need to stretch more as well. It's just never been a part of my routine, dammit. A large percentage of lower back issues are directly related to either weak abs or tight ham's. Like a fulcrum.

[NACH3]

Morning all - I wish everyone a Happy New Year, and please be safe everyone!

@Haz I hope your actually bouncing MFers outta the bar... Eatin' all that Sicilian Pie! Lol

Bis/tris & back were done properly! Thinking rest today... If gym is closed I'll get in there and do legs today instead!

@Marcus - love those fvkin stories! Fvkin Madman!

[BG]

For BG.....

I went to spumoni gardens today lol

I brought it home for my fiancé tho so I had to reheat it.

Fuking sweet !

[marcus300]

Sounds like a real no shitter! I'll have to get the wife to help me out on standing calf raises since I lift alone but will give it a go while my quad gets right. I may have to stick w/ seated until it is healed but will defo wrap my quad and try the standing calf raises as well.
I'm limping already, so I figured I may as well throw more pain at myself.
This will be coming up in the next day or two and I'll update.
Many thanks!

Id wait till your quad is healed mate, just get mentally prepared

[marcus300]

Happy New Year Hitters

Keep strong, keep motivated and always let of steam or your thoughts, rants or workouts here. We are always here for everyone of you we are a tight nit team and if anyone ever wants to pm me or ask anything I am here for you and I am sure the rest of the hardcore fuks are to

I love everyone of you who have took this theory and ran with it, I admire all of you for doing your best and sticking with this protocol, full credit to you.

Have a good one my friends

[almostgone]

Id wait till your quad is healed mate, just get mentally prepared

Thanks, big guy. I'll stick with my regular seated calf raises for now as I get no real discomfort from them right now. Will defo get my mind/CNS ready for the shyte to hit the fan once I'm G2G.
LOL, I meant to mention that the night I had the quad do the popping thing my mind must have went on autopilot. I noticed yesterday that while I was down in the shop hitting arms that somehow I managed to strip the plates off my leg press. How the fvck I managed to strip 100s and 45s off the machine with my leg all geeked up, I'll never know.I've done some very difficult things under stress before, but I didn't know my brain was still up to it. The mind is an amazing muscle.

[almostgone]

Happy New Year Hitters

Keep strong, keep motivated and always let of steam or your thoughts, rants or workouts here. We are always here for everyone of you we are a tight nit team and if anyone ever wants to pm me or ask anything I am here for you and I am sure the rest of the hardcore fuks are to

I love everyone of you who have took this theory and ran with it, I admire all of you for doing your best and sticking with this protocol, full credit to you.

Have a good one my friends

Much respect and admiration to you, Marcus, and the rest of the crew. Looking forward to learning, growing, revising, and improving with everyone in the upcoming year(s).

[Hazard]

Man.... I had a 102 fever before and I've got a pounding headache. Only thing I did was take a t400 shot a few days ago. I came off completely for a month.... Wonder if it's an influx of test?

Either way I gotta work tonight :-(

[almostgone]

Man.... I had a 102 fever before and I've got a pounding headache. Only thing I did was take a t400 shot a few days ago. I came off completely for a month.... Wonder if it's an influx of test?

Either way I gotta work tonight :-(

At that concentration, I wouldn't be surprised at feeling ill and a headache, especially after being off of it for a while. The fever part is a bit higher than I would expect though. I'd probably hit the acetaminophen and try to sleep as much as possible before work, Haz.
Hope.you wake up and are 100%.

[Hazard]

At that concentration, I wouldn't be surprised at feeling ill and a headache, especially after being off of it for a while. The fever part is a bit higher than I would expect though. I'd probably hit the acetaminophen and try to sleep as much as possible before work, Haz. Hope.you wake up and are 100%.

Exactly what I'm doing lol. I've been sleeping all day. From about 10am to 12:30pm I slept again and woke up with my clothes drenched. Even the blanket was wet lol. Now I'm just cold.....

[Igifuno]

Feel better haz. 102 is no joke.

[Igifuno]

Happy new year to all and looking forward to another year of growth and camaraderie with you all. Be safe tonight and here's to a productive 2016!!

[kelkel]

Happy New Year Hitters

Keep strong, keep motivated and always let of steam or your thoughts, rants or workouts here. We are always here for everyone of you we are a tight nit team and if anyone ever wants to pm me or ask anything I am here for you and I am sure the rest of the hardcore fuks are to

I love everyone of you who have took this theory and ran with it, I admire all of you for doing your best and sticking with this protocol, full credit to you.

Have a good one my friends

Well said my friend. Well said.

[Sfla80]

Happy New Year Hitters

Keep strong, keep motivated and always let of steam or your thoughts, rants or workouts here. We are always here for everyone of you we are a tight nit team and if anyone ever wants to pm me or ask anything I am here for you and I am sure the rest of the hardcore fuks are to

I love everyone of you who have took this theory and ran with it, I admire all of you for doing your best and sticking with this protocol, full credit to you.

Have a good one my friends

Same to you sir.

Hope everyone has a happy and safe new year!

[NACH3]

Happy New Year Hitters

Keep strong, keep motivated and always let of steam or your thoughts, rants or workouts here. We are always here for everyone of you we are a tight nit team and if anyone ever wants to pm me or ask anything I am here for you and I am sure the rest of the hardcore fuks are to

I love everyone of you who have took this theory and ran with it, I admire all of you for doing your best and sticking with this protocol, full credit to you.

Have a good one my friends

Just going to echo what Kel mentioned.... Well said, my friend... And we all admire you and look forward to many more yrs with you and the HIT CREW... all 'US' sick twisted MFers who enjoy pain love you guys mayne!

Now carry on...

[NACH3]

Oh im not gonna get a session in today... I did 4on(with one session chest and delts) so I just have to start my rotation again off with legs...

Im going to roll and stretch my shoulder out... Been doing wall walks(with my hand, and putting atm at R angle on wall and using some force for static stretches... Very weak doing this so its a must(a lot of shaking) need to learn to relax more!

[BG]

Little update on my cut/shape 5 weeker.

Monday- I did 1.5 miles of cardio, then did 3 different cable (chest) exercises, some front extensions/rear curls and calves. Then I did 2.5 more miles of cardio.
Tuesday-Small gym , 1.5 miles of cardio, 2 sets of bi's and tri's (slow restrictive), abs then 2.5 miles of cardio.
Wednesday-1.5 miles of cardio, some shitty shoulders and back, then .3 miles of cardio and walked out with my head down.

So I would have to say Im not up for the ED training yet, holy crap was I shot !! I wanted to hit body parts twice EW because Im not doing much on the normal days but I think Im just going to have do cardio and abs. Maybe arms I can hit twice because they are my weak point. But Im feeling good, despite being tired. I guess like everything else, Ill just have to put some more thought into this.

Have a great new year and I look forward to growing with all of you in 2016 !!

[clarky.]

No big ho ha mate have a rest day you know the score nach.