**Marcus's HIT Dungeon**

[AD]

I play daily with forex but I've left it alone with this week. To much of a spread and price action was all over the place.

Have a good rest mate enjoy

thanks boss.

p.s. you should have warned me..lol

[Cuz]

Its plain to see that Marcus and Kel are on a different level. You guys should have turned pro. Pretty insane physiques.

[DCI]

That's when you're hooked. There is no more of a challenging workout than leg day. Excited yet apprehensive all at once. Especially when you're getting under some heavy
Weight!

Honestly, legs def was something which I regret that I neglected I naturally have big calves and legs so never bothered with them. But christ last night I had a bigger pump all over than any other body part.

Last few weeks squat has doubled from 110kg to 210kg in 6 months just hammering and hammering them has caused crazy strength growth and mass. As I said my fav is pushing and pushing leg pressing it makes my quads and hams burst out the sweat pants.

The blood was pumping and breathing was crazy heavy. Couple of weeks ago after squatting did leg press and was close to being sick which has to be experienced to really know what pushing yourself beyound what your mind is screaming at you to stop but your body has a lot left generally after your brain goes stop you have to push that bit more to get into that crazy zone

[kelkel]

Honestly, legs def was something which I regret that I neglected I naturally have big calves and legs so never bothered with them. But christ last night I had a bigger pump all over than any other body part.

Last few weeks squat has doubled from 110kg to 210kg in 6 months just hammering and hammering them has caused crazy strength growth and mass. As I said my fav is pushing and pushing leg pressing it makes my quads and hams burst out the sweat pants.

The blood was pumping and breathing was crazy heavy. Couple of weeks ago after squatting did leg press and was close to being sick which has to be experienced to really know what pushing yourself beyound what your mind is screaming at you to stop but your body has a lot left generally after your brain goes stop you have to push that bit more to get into that crazy zone

One day you will. You'll wear it as an internal badge of honor.

[kelkel]

Back and shoulders today. Pretty basic and short workout:

After warm-ups:

T-Bar Rows, old fashioned type with olympic bar in corner. Nothing beats these: 1 set with RP followed by drop set.
Bent over rows on smith: 1 heavy straight set. 1 heavy with RP then drop.
Front pulldowns: 1 straight set. 1 double drop set.
Shrugs: Went to working weight and did set. Instead of dropping decided to load up more weight. 1 set with RP then drop.

Shoulders:

Front presses: One heavy straight set. Then heavy with double drop.
Laterals: Two working sets. Double drop on last
Rear laterals over bench: Two heavy sets.

Done. Crushed it. Weight was good today.

[RaginCajun]

TB-500
MSM powder
DMSO gel

Or there's always low dose deca. BTW, how's your E2?

Not sure about my E2, never had any hormone panels done.

I know I need to get it tested

[DCI]

One day you will. You'll wear it as an internal badge of honor.

I'll take a pic and name it the Marcus and Kel acceptance to the big boy club lol

[Rusty11]

Come on kid hurry up I've only got another 4 years then the size game is over for me.

Oh man. I'm 51 and really thought I was getting bigger. Guess I should give it up? It's over?

BS!

[Sfla80]

ok guys, was a little confused on how to pre-exhaust back today. I have done this technique in conjuction with drop sets the last two gym days and loved it, and would like to use it all the time.

So my Usual back day is:
( before pre-exhaust)

DB pull over
BB rows
Seated machine row
Lat pull downs
Standing lat pull downs
Then one week finish with deads, next week finish with hypers.

What could I do differently to pre-exhaust myself.

[marcus300]

Its plain to see that Marcus and Kel are on a different level. You guys should have turned pro. Pretty insane physiques.

woooow thankyou very much but I am far away from a pro mate, I am just an old juice monster who trains like his life depends on it

[austinite]

woooow thankyou very much but I am far away from a pro mate, I am just an old juice monster who trains like his life depends on it

Decided. That's your new nickname from now on. Juice Monster.

[sawyer86]

ok guys, was a little confused on how to pre-exhaust back today. I have done this technique in conjuction with drop sets the last two gym days and loved it, and would like to use it all the time.

So my Usual back day is:
( before pre-exhaust)

DB pull over
BB rows
Seated machine row
Lat pull downs
Standing lat pull downs
Then one week finish with deads, next week finish with hypers.

What could I do differently to pre-exhaust myself.

Dorian yates uses db pullovers or straight arm pulldowns which is nearly the same. He says its an isolates the lats which will pre exhaust them.

[austinite]

^ correct. I've adopted the DB upright rows as well, so much easier on my wrists than barbell.

[sawyer86]

Some idoits in my gym think db pullovers are for chest!

[OnTheSauce]

Well it helps stretch the chest too. It's a forgotten lift to a lot of guys. Really great for upper body though. I always do it at the end of lat workout

[sawyer86]

Yea, i know it may give a good stretch on the chest but its not a chest exercise.

[kelkel]

Did them all the time when I was a kid.

[MajorPectorial]

^ correct. I've adopted the DB upright rows as well, so much easier on my wrists than barbell.

^^one of my favs^^

[MajorPectorial]

^^one of my favs^^

N yeh. Lot of the old skool players here probs done some good old style lifts. Pullovers being a popular one. Could always shift a silly amount of weight on that

[marcus300]

Did them all the time when I was a kid.

So did I and got up some serious bells but I pulled a muscle under my rib cage and had to go to hospital for a scan they thought I had ruptured something but it was only a pull, but the pain was that bad and you guys know I like pain but this was bad I never did them again. Not don't a db pullover for 20 years........

[marcus300]

ok guys, was a little confused on how to pre-exhaust back today. I have done this technique in conjuction with drop sets the last two gym days and loved it, and would like to use it all the time.

So my Usual back day is:
( before pre-exhaust)

DB pull over
BB rows
Seated machine row
Lat pull downs
Standing lat pull downs
Then one week finish with deads, next week finish with hypers.

What could I do differently to pre-exhaust myself.

Because the back is so large and so many muscles involved its hard to really isolate them and pre exhauste, using lighter weight and strict form and squeezing and contracting will help to isolate, straight arm pull downs will also isolate the back muscles, light good mornings are great for the lower back and also hyper extensions.

My back was a weak body part for me but ive concentrated on it so much and hit it from every angle using methods what take me beyond failure I made it grow so large people get freaked out about it. I used a lot of stretching in between sets and my failure isn't what many think failure is like ive mentioned throughout this thread many have no idea what true positive failure is and it takes years to learn how teach your body to go this far to take the pain but once you do and can the results are outstanding. I have my little tricks up my sleeve but in this game a lot is your mental approach and how easy you give up. Ive not dead lifted heavy for over 10 year because I blow a disc but I I have a canyon running down the middle of my back with mountains all the way down both sides and my low back is so thick it feels weird, and that's with no dead lifts or not heavy ones at least so anything can be done if you know what your doing.

The back is huge and if you understand how to train it properly and make it thick as possible and wider than a set of barn doors then the appearance it can gove to your overall shape of your upper body is amazing, many fail because you cant see it and don't train it right but that's a huge mistake, I was one of them even though my back was strong and I was lifting some serious deads in my time my back didn't look like a bodybuilders. Listen and learn how your body grows and use this to your advantage,

Size fuking matters, we are size monsters, we want to turn heads, we want people saying wtf is that. You want it? you got to earn it the hard way, read in between the lines of every post I make in here and you will see what I am mean and it should become clear

[kelkel]

Because the back is so large and so many muscles involved its hard to really isolate them and pre exhauste, using lighter weight and strict form and squeezing and contracting will help to isolate, straight arm pull downs will also isolate the back muscles, light good mornings are great for the lower back and also hyper extensions.

My back was a weak body part for me but ive concentrated on it so much and hit it from every angle using methods what take me beyond failure I made it grow so large people get freaked out about it. I used a lot of stretching in between sets and my failure isn't what many think failure is like ive mentioned throughout this thread many have no idea what true positive failure is and it takes years to learn how teach your body to go this far to take the pain but once you do and can the results are outstanding. I have my little tricks up my sleeve but in this game a lot is your mental approach and how easy you give up. Ive not dead lifted heavy for over 10 year because I blow a disc but I I have a canyon running down the middle of my back with mountains all the way down both sides and my low back is so thick it feels weird, and that's with no dead lifts or not heavy ones at least so anything can be done if you know what your doing.

The back is huge and if you understand how to train it properly and make it thick as possible and wider than a set of barn doors then the appearance it can gove to your overall shape of your upper body is amazing, many fail because you can see it and don't train it right but that's a huge mistake, I was one of them even though my back was strong and I was lifting some serious deads in my time my back didn't look like a bodybuilders. Listen and learn how your body grows and use this to your advantage,

Size fuking matters, we are size monsters, we want to turn heads, we want people saying wtf is that. You want it? you got to earn it the hard way, read in between the lines of every post I make in here and you will see what I am mean and it should become clear

Well said Marcus. What I highlighted seems to always be the issue with guys starting out. It's not a "showy" muscle so it just doesn't get the attention chest and arms do. Like leg work, many have to play catch up to balance out. Once they wrap their heads around back and leg training then progress can really be made. They're the two biggest body parts we have and there's room to add a lot of meat.

There's plenty of guys with big chest and arms only. Don't be one of them. Balance is key here and it makes all the difference in the world in the overall appearance of your physique.

[marcus300]

Well said Marcus. What I highlighted seems to always be the issue with guys starting out. It's not a "showy" muscle so it just doesn't get the attention chest and arms do. Like leg work, many have to play catch up to balance out. Once they wrap their heads around back and leg training then progress can really be made. They're the two biggest body parts we have and there's room to add a lot of meat.

There's plenty of guys with big chest and arms only. Don't be one of them. Balance is key here and it makes all the difference in the world in the overall appearance of your physique.

I did edit the can to cant,,, full of spelling mistake lately

[marcus300]

Did legs today, brutal dropsets

Leg extensions
3 warm up sets - high reps -increasing weight as we go
1 working set -6 reps and I hit positive failure - then did double dropset each to positive failure, went right down to halfs and quarter and nearly puked

Squats,
2 feels sets, increasing weight
1 working set - positive failure at 6 reps and legs started to shake, racked it and took off a plate a side and repped again till failure which was another 4 reps - legs went from shaking to numb, racked it and took off another plate a side and repped until the lactic acid was burning so much and I started to get black spot appear which told me I was close to passing and I suddenly went deaf due to the blood pressure popping in my ears, so racked it before passing out. Had to sit down after that and take in some water.

lunges -3 working sets - high reps to failure -felt sick all the way through these but kept going

lying leg curls
2 feel sets
1 working set with double drop set

stiff leg dead lifts,
3 sets to failure, didn't have much left in me and was struggling breathing due to lack of recent cardio


walked out of gym looking like a right tit,

on a whole good workout,

soaking in the bath now

[mannyg]

marcus, sorry if you have covered this I just haven't checked all the pages, are you currently on cycle? plan to? if so what are u running at what doses? also mind checking out my thread I just created in the Anabolic question and answers section

[Rusty11]

...
and I started to get black spot appear which told me I was close to passing and I suddenly went deaf due to the blood pressure popping in my ears, so racked it before passing out. Had to sit down after that and take in some water...

Holy cripes! I've had the black spots, but deafness???
Easy, big fella

[marcus300]

marcus, sorry if you have covered this I just haven't checked all the pages, are you currently on cycle? plan to? if so what are u running at what doses? also mind checking out my thread I just created in the Anabolic question and answers section

No I am not on cycle, just trt but planning something when I recover my injury. I will check out your thread now

Holy cripes! I've had the black spots, but deafness???
Easy, big fella

That's a sign of a good workout, the blood pressure creating deafness lol, had it a few time but normally always doing legs or shoulder when pressing......

[Sfla80]

[QUOTE=marcus300;6653711]Because the back is so large and so many muscles involved its hard to really isolate them and pre exhauste, using lighter weight and strict form and squeezing and contracting will help to isolate, straight arm pull downs will also isolate the back muscles, light good mornings are great for the lower back and also hyper extensions.

My back was a weak body part for me but ive concentrated on it so much and hit it from every angle using methods what take me beyond failure I made it grow so large people get freaked out about it. I used a lot of stretching in between sets and my failure isn't what many think failure is like ive mentioned throughout this thread many have no idea what true positive failure is and it takes years to learn how teach your body to go this far to take the pain but once you do and can the results are outstanding. I have my little tricks up my sleeve but in this game a lot is your mental approach and how easy you give up. Ive not dead lifted heavy for over 10 year because I blow a disc but I I have a canyon running down the middle of my back with mountains all the way down both sides and my low back is so thick it feels weird, and that's with no dead lifts or not heavy ones at least so anything can be done if you know what your doing.

The back is huge and if you understand how to train it properly and make it thick as possible and wider than a set of barn doors then the appearance it can gove to your overall shape of your upper body is amazing, many fail because you cant see it and don't train it right but that's a huge mistake, I was one of them even though my back was strong and I was lifting some serious deads in my time my back didn't look like a bodybuilders. Listen and learn how your body grows and use this to your advantage,

Size fuking matters, we are size monsters, we want to turn heads, we want people saying wtf is that. You want it? you got to earn it the hard way, read in between the lines of every post I make in here and you will see what I am mean and it should become clear [/QUOTE]

Marcus thanks for the reply, same with kel...I love working back. Just before think I wasn't going hard enough. Now I am, with the help of everyone here.

Shoulders/tris today

DB lateral raise 2 warm up, 2 working, 2 drops
Db Press 1 feel, 2 working, 1 drop (could barely lift my arms up for another drop)
EZ bar up right row. 1 feel, 1 working, 2 drops
Low pully lateral (behind back) 2 wrking 1 drop

Incline DB Skull's (first time with these and loved them!) 2 feel, 2working, 2 drops
Straight bar Reverse pull down 2 working, 1 drop
Rope pull downs 2 working 2 drops.

[clarky.]

Did legs today, brutal dropsets

Leg extensions
3 warm up sets - high reps -increasing weight as we go
1 working set -6 reps and I hit positive failure - then did double dropset each to positive failure, went right down to halfs and quarter and nearly puked

Squats,
2 feels sets, increasing weight
1 working set - positive failure at 6 reps and legs started to shake, racked it and took off a plate a side and repped again till failure which was another 4 reps - legs went from shaking to numb, racked it and took off another plate a side and repped until the lactic acid was burning so much and I started to get black spot appear which told me I was close to passing and I suddenly went deaf due to the blood pressure popping in my ears, so racked it before passing out. Had to sit down after that and take in some water.

lunges -3 working sets - high reps to failure -felt sick all the way through these but kept going

lying leg curls
2 feel sets
1 working set with double drop set

stiff leg dead lifts,
3 sets to failure, didn't have much left in me and was struggling breathing due to lack of recent cardio


walked out of gym looking like a right tit,

on a whole good workout,

soaking in the bath now

you really don't fvck about big man black spots and loosing hearing you big mad fvcker that would have been one funny looking walk out the gym lmfao

[Hazard]

you really don't fvck about big man black spots and loosing hearing you big mad fvcker that would have been one funny looking walk out the gym lmfao

Lol probably like watching him trying to walk on gravel with no shoes haha

[marcus300]

you really don't fvck about big man black spots and loosing hearing you big mad fvcker that would have been one funny looking walk out the gym lmfao

I haven't been really pushing myself to my limits due to my shoulder injury and yesterday I felt good and my arm was fine holding the squat bar so I thought I'd do a dropset, which always kills me on legs. I think my cardiovascular system wasn't in good shape I was panting very hard...

[Java Man]

One day you will. You'll wear it as an internal badge of honor.

Lol. I actually did laugh out loud at this. I use that as my gauge for when I have done enough work... When I am about to puke, I'm good. I've only puked in the gym once. That was enough. Really embarrassing. Funny too, but embarrassing because it's gross and it makes a mess and most people don't appreciate why you puked. The same people that you see year after year making no progress? Yeah, them!

[Java Man]

Some idoits in my gym think db pullovers are for chest!

Well it helps stretch the chest too. It's a forgotten lift to a lot of guys. Really great for upper body though. I always do it at the end of lat workout

I was doing these last week after chest to stretch the pecs. These young guys were watching me like wtf is he doing? As if they never saw anyone do pullovers. Probably hadn't, but I bet they thought it was a pec movement. funny.

[sawyer86]

I was doing these last week after chest to stretch the pecs. These young guys were watching me like wtf is he doing? As if they never saw anyone do pullovers. Probably hadn't, but I bet they thought it was a pec movement. funny.

The worst thing is the man who owns the gym where i train is one of these tits! About a month ago we had an argument because he was giving someone a PT session using pullovers for chest i tried telling him but he didnt like it. His reply was " this is what i used to do with the big lads for chest" what a tit! He doesnt even know any big lads!

[Hazard]

Meal #4 - pre workout - leg day

12oz chicken and 1 1/2c rice

[DCI]

This week is mix the shit outta the routine. Started with shoulders this week. I was a man on a mission tonight.

Started with hameersmith shoulder pressing increased weight as felt good so just kept going till the pain was so intense I just failed on the final dropset was crazy.

Did bb plate shrugs
Arnie pressing was up too which was great
Shoulder side raises
Saw a new rear delt exercise so tried that was class
Rope pulls
And the db shrugs

Cardio to finish off was buzzing shoulders are still pumped at the mo

[Cuz]

Meal #4 - pre workout - leg day

12oz chicken and 1 1/2c rice

is that precooked weight on the rice or afterwards? Or volume I should say before I get corrected...

[Hazard]

is that precooked weight on the rice or afterwards? Or volume I should say before I get corrected...

Lol - cooked

Usually shoot for 2 cups cooked and 1lb Chix but I've not been able to eat it all so I'm breakin it up

[Rusty11]

Ok, I'm thoroughly confused...
In one post, we have marcus saying"I walked out of the gym looking like a right tit". Then, we have sawyer saying that someone he disagrees with is a "tit".
So, is being a tit a good thing or bad thing? Forgive me. I'm American

[marcus300]

A Tit isn't a good thing lol