**Marcus's HIT Dungeon**

[Bio-Active]

Hack squats Pause reps 5 forced

Leg press same as above

leg extensions

leg curls

lunges

wall sits

35 minutes cool down cardio and done

[NACH3]

Hack squats Pause reps 5 forced

Leg press same as above

leg extensions

leg curls

lunges

wall sits

35 minutes cool down cardio and done

Last leg day I did hacks... I was pausing at the bottom - fvking brutal man! But you can feel your legs growing lol - at least mine are starting to grow now(I think I've found they respond best to one heavy arse movement(squats/hacks/rev Vs) then try and pump the reps up to 10-12 and I've been getting good results) then finishing with lunges then ext's and leg curls or the total opposite - pre-exhaust...

[NACH3]

See above post in reply to same Q by AG. Man you have grown since you started here. You look like you're ready for a pro card. Lean and massive. I wish I still had a copy of your original avatar. Maybe you could post it side by side with your current one.

Thx Java, means a lot brother.... My current avi - is actually very old(during my first cycle in this thread and since coming back) - check out my profile I've got photos in there way more recent test/deca /drol album) I'll have to put the one up after my test primo/var run w/a shitty diet and - 165# after that I ran my first 19nor w/HIT kep all 30lbs... Got up to 205 then leveled out at 199-201

On 2wk of a blast ATM -
Already up from 199-210 this am I'm eating everything in site(and my metabolism is starting to really kick) so I'm hoping I can keep maybe 12-13% but much the goal is pure thickness and eventually very thick dense muscle!

[Igifuno]

Holy shit! Almost 900 pages in this thread now! How the hell is everybody? I doubt if I'm going to read the last 400 pages since I was last on in May of 2015. I'll just read the cliffs notes and pick up from here

You know the rules, get to reading!! Java what's up brutha? Long time, how you been?

[Java Man]

My whole body is sore after I woke up this morning. I ate 10 eggs and washed it down with supps and a quart of milk. Already thinking about what I'm going to have for breakfast and looking forward to back training later. GOD it feels so good to back in my element after 5 months off. I LOVE THE PAIN! and I love to see growth of tissue and loss of fat. We have a disease, but it's a good one.

[Bio-Active]

My whole body is sore after I woke up this morning. I ate 10 eggs and washed it down with supps and a quart of milk. Already thinking about what I'm going to have for breakfast and looking forward to back training later. GOD it feels so good to back in my element after 5 months off. I LOVE THE PAIN! and I love to see growth of tissue and loss of fat. We have a disease, but it's a good one.

were have you been?

[Java Man]

You know the rules, get to reading!! Java what's up brutha? Long time, how you been?

Iggy! Great man. 2nd grandchild on the way, son in aw just made Staff Sgt., ceremony is next week. He also beat 12 others in competition for Master of Ceremonies at commencement. I have been making more money this year than I have in a while, and all else is good in the world ATM. I let my training go for 5 months and my diet hasn't been the best but I didn't gain too much fat. More than I want but not enough that it will be hard to shed.

How's life treating you? You look big as an ox man. Good going!

[Java Man]

were have you been?

Stasis. My kind calls it Torpor. I am a vampire! Didn't you know

[Java Man]

Thx Java, means a lot brother.... My current avi - is actually very old(during my first cycle in this thread and since coming back) - check out my profile I've got photos in there way more recent test/deca /drol album) I'll have to put the one up after my test primo/var run w/a shitty diet and - 165# after that I ran my first 19nor w/HIT kep all 30lbs... Got up to 205 then leveled out at 199-201

On 2wk of a blast ATM -
Already up from 199-210 this am I'm eating everything in site(and my metabolism is starting to really kick) so I'm hoping I can keep maybe 12-13% but much the goal is pure thickness and eventually very thick dense muscle!

That's awesome man. I remember a few years ago I said "just keep doing what you're doing. It's working great already." I'm glad you took my advice. See how smart I am

Yes I do remember you starting at around 165 and not knowing much about how to get huge and ripped. You have far surpassed me in that regard though I started at 135 back in 1990 at 19. So that was my adult weight. LOL. It was very hard to get to where I am now. 6k cal per day if I want to gain anything. No sh!t. I'll post a typical day of food if anyone doesn't believe that. I use that diet app on my cell phone. That number is between 5500 and 6500 cals suaully by the EOD. Costs a fukin fortune.

I like to think you just have a genetic edge over me but I fear you may need to school me because I actually think the genetic excuse is BS. Many past Mr. O's were skinny kids. There is a genetic component but I do not think it is enough to stop anyone who wants it bad enough from getting huge. The genetics come in with shape and symmetry IMO. Some people just have unflattering asymmetrical bones, musculature, and the like so would never be Mr. O but can still look like a freak of nature if they want it bad enough. My problem is I take a lot of breaks from my routine, and you are much more serious than I am with your dedication. I'm not unhappy though. I look the way I want to at 210-215, but I'm always 220-235 because I lack dietary discipline. if I could just stop eating quarts of ice cream for dessert!

Seriously though, you look great and have come a very long way in a short period of time. I love to see that. So few have what it takes. They know how, they just don't do it (me for instance lol)

[NACH3]

That's awesome man. I remember a few years ago I said "just keep doing what you're doing. It's working great already." I'm glad you took my advice. See how smart I am

Yes I do remember you starting at around 165 and not knowing much about how to get huge and ripped. You have far surpassed me in that regard though I started at 135 back in 1990 at 19. So that was my adult weight. LOL. It was very hard to get to where I am now. 6k cal per day if I want to gain anything. No sh!t. I'll post a typical day of food if anyone doesn't believe that. I use that diet app on my cell phone. That number is between 5500 and 6500 cals suaully by the EOD. Costs a fukin fortune.

I like to think you just have a genetic edge over me but I fear you may need to school me because I actually think the genetic excuse is BS. Many past Mr. O's were skinny kids. There is a genetic component but I do not think it is enough to stop anyone who wants it bad enough from getting huge. The genetics come in with shape and symmetry IMO. Some people just have unflattering asymmetrical bones, musculature, and the like so would never be Mr. O but can still look like a freak of nature if they want it bad enough. My problem is I take a lot of breaks from my routine, and you are much more serious than I am with your dedication. I'm not unhappy though. I look the way I want to at 210-215, but I'm always 220-235 because I lack dietary discipline. if I could just stop eating quarts of ice cream for dessert!

Seriously though, you look great and have come a very long way in a short period of time. I love to see that. So few have what it takes. They know how, they just don't do it (me for instance lol)

Thx for the kind words, Java Man! Oh I believe ya regarding cals... Lol it's the toughest part of this lifestyle, imo!

Always good to see you back after it! That said you've got a family, kids, etc - 'things' that would surely make things more difficult in the consistency department, but as you said it's all in how bad one wants it! No short cuts for putting in the hard work that's needed to grow!

Stick around and congrats on the 2nd Grandchild on the way!

[Java Man]

Thanks Nach.

Oh crap you're a Monitor now? I should to be careful about how I talk to you, sir.

[kelkel]

I saw the title back when it came out and assumed it was a remake of the old Eastwood Deadpool which was in the Dirty Harry line. I love everything Eastowwd directs, produces or stars in but Reynolds seemed an awful pick for a remake. so never even looked into it. Is it not a remake? Either way I'll check it out and probably see it now that you recommended it. And I like Reynolds. He's pretty funny.

This one has absolutely nothing to do with Eastwood's version. This is based off of Marvel Comic's version. It's funny throughout the entire movie.

Good to see you back Java. Glad all is well.

[Java Man]

This one has absolutely nothing to do with Eastwood's version. This is based off of Marvel Comic's version. It's funny throughout the entire movie.

Good to see you back Java. Glad all is well.

Sweet I should have googled this movie before making an assumption back when it came out. I forgot there is a Marvel Deadpool. I believe part of the X-Men bunch. I'll watch it later.

And thank you. Good to be back and see that all is well with everybody here too!

[NACH3]

Thanks Nach.

Oh crap you're a Monitor now? I should to be careful about how I talk to you, sir.

Lol im the same guy brotha - you know what goes on in here

[Igifuno]

Iggy! Great man. 2nd grandchild on the way, son in aw just made Staff Sgt., ceremony is next week. He also beat 12 others in competition for Master of Ceremonies at commencement. I have been making more money this year than I have in a while, and all else is good in the world ATM. I let my training go for 5 months and my diet hasn't been the best but I didn't gain too much fat. More than I want but not enough that it will be hard to shed. How's life treating you? You look big as an ox man. Good going!

Congrats on the grandkid and family Java. Great to see you back. Sounds like things are going great for you!

[bigdil511]

Guys I'm happy to report two weeks back in, I'm doing blood and guts for a few weeks to get back into the swing of failure. I've been out for 3 months but didn't lose as much strength as I thought. I'm really just happy moving weight around again, trying to get as strong as fvcking possible.

[GirlyGymRat]

The wife and my sister in law just saw that last night. Said it was very good. I had considered going but needed to rest. Edit: The wife said the credits at the end were hilarious.

I didn't go neither. Now I must!

[Bio-Active]

That workout looked crazy intense. I got invited to a local gym again and I have a workout partner! On Friday I'm going to hit chest with someone. He isn't an HITer, but I'm going to have someone to help with forced reps and forced negs. I'm so excited! Probably going to use your set up, and something like Bio's set up to take it all out on Friday!

just to be safe since your teaching your spotter. You might want to put one on each side of the bar that way they can move the weight easier as you run out of gas

[GirlyGymRat]

I never get popcorn anymore at the cinema or any treats really. I got two americanos 5.40 euro and they did me for the whole show. Buddy got malteasers a big bag of popcorn and ashare packet of malteasers to himself 12 euro or nearly 18 dollars and a whole pile.of diabetes I'll stick to my plain coffee haha

Ha. I don't buy anything. I even confiscate a bottle of water. I really do not like popcorn anyway.

[GirlyGymRat]

Enjoy reading all your workouts. Sadly I am not training. Lower back is feeling much better. But I also can't ignore the discomfort in my lower right abdomen. Hernia or pulled muscle or female issue. I need to see a doctor bc I feel like crap from not lifting.

^^^ reads like "confessions of a reformed cardio bunny" lolololol

[Java Man]

Enjoy reading all your workouts. Sadly I am not training. Lower back is feeling much better. But I also can't ignore the discomfort in my lower right abdomen. Hernia or pulled muscle or female issue. I need to see a doctor bc I feel like crap from not lifting.

^^^ reads like "confessions of a reformed cardio bunny" lolololol

Smart. Better to deal with the physical issues first. The gym will always be there, as well as your background and knowledge. Once you get it sorted out you'll be back to the old you in no time!

hope all goes well with whatever it turns out to be.

[Java Man]

Lol im the same guy brotha - you know what goes on in here

Yes I know. I was kidding. I'll still tell you to piss off if you deserve it

[GirlyGymRat]

Smart. Better to deal with the physical issues first. The gym will always be there, as well as your background and knowledge. Once you get it sorted out you'll be back to the old you in no time! hope all goes well with whatever it turns out to be.

Thx. I need to find a new doctor. That's the only reason I haven't gone yet....hoping it would just go bah-bye. I am tightening up the diet. I don't like what is changing. Lol so back to basics.

Mentally I need the gym. I am a much better person when hold regular schedule.

[Bio-Active]

Thx. I need to find a new doctor. That's the only reason I haven't gone yet....hoping it would just go bah-bye. I am tightening up the diet. I don't like what is changing. Lol so back to basics. Mentally I need the gym. I am a much better person when hold regular schedule.

just remember when you start training again to avoid loading your spin. There are plenty of other ways to do things without loading your spine. I have been working around a lower back injury for years

[GirlyGymRat]

just remember when you start training again to avoid loading your spin. There are plenty of other ways to do things without loading your spine. I have been working around a lower back injury for years

Now I am going to check your training posts. Interesting. I love leg day. It's my strongest workout.

[Bio-Active]

Now I am going to check your training posts. Interesting. I love leg day. It's my strongest workout.

hack squats and leg press keep that pressure off the low back. I even do a lot of preacher curls so I don't hold that heavy weight. I post my training in here daily so you will get the idea

[novastepp]

just to be safe since your teaching your spotter. You might want to put one on each side of the bar that way they can move the weight easier as you run out of gas

Eh, he backed out and can't make t du to work. I'm going to use the hammer strengths like you, my friend. Hopefully they have the foot plate I can use to push some forced reps and forced negs.

[Bio-Active]

Eh, he backed out and can't make t du to work. I'm going to use the hammer strengths like you, my friend. Hopefully they have the foot plate I can use to push some forced reps and forced negs.

you can still take those negs on the hammer strength and just turn them into drop sets

[NACH3]

Yes I know. I was kidding. I'll still tell you to piss off if you deserve it

I would hope so

[NACH3]

Well guys/and gals,

I took today off - good thing b/c my body and brain needed the sleep(I have been out all day just to wake up Eat, sleep repeat its been beautiful to be able to have done that today... I'll be crushing either arms or delts/& traps tomorrow!

Have a great night everyone!

[GirlyGymRat]

Well guys/and gals, I took today off - good thing b/c my body and brain needed the sleep(I have been out all day just to wake up Eat, sleep repeat its been beautiful to be able to have done that today... I'll be crushing either arms or delts/& traps tomorrow! Have a great night everyone!

Rest is an important competent of this game.

[NACH3]

you can still take those negs on the hammer strength and just turn them into drop sets

Bio do your hammer strength machines have a foot plate? I've never seen them on there except for the straps to strap you in(decline especially)

The only machines I've seen w/foot plates are Vertical chest press(cybex) has all the grips low and wide/high & wide/Nuetral-hammer grip

[NACH3]

Rest is an important competent of this game.

It sure is Girly - and im up 13lbs in roughly 12-13 days(real bulk this time) we will see the end product

[Bio-Active]

Bio do your hammer strength machines have a foot plate? I've never seen them on there except for the straps to strap you in(decline especially) The only machines I've seen w/foot plates are Vertical chest press(cybex) has all the grips low and wide/high & wide/Nuetral-hammer grip

no no foot plate

[Bio-Active]

It sure is Girly - and im up 13lbs in roughly 12-13 days(real bulk this time) we will see

1lb Ed what on earth are you eating? That's fast weight gain

[Bodacious]

It sure is Girly - and im up 13lbs in roughly 12-13 days(real bulk this time) we will see the end product

Damn!!! That's some eating!!!

[Sfla80]

Naxh that's just insane.

Been trying to catch up....just got home. Back to back 12 and 14 hr days.

I'm dead. And back up in a few hours an back to work. Can't believe all u guys just take ur women out to dinner on this damn day!! Fkin exhausted.

Knee is swollen and back hurts.

Back to training tomorrow.

Java good to see u back.

Girly hope u feel better....go to the docs!!! Lol I always put things off....never good lol.

[GirlyGymRat]

Damn!!! That's some eating!!!

He's eating all the time in nutrition forum. What you eating right now thread. It's amazing. LoL

[BG]

Yup, showered, pre-workout headed to the gym, walked in and the woman says "We close in 3 minutes". Fail

[almostgone]

Stasis. My kind calls it Torpor. I am a vampire! Didn't you know

LMAO...torpor.