**Marcus's HIT Dungeon**

[Baxter35]

Legs tonight. Hard and heavy, done in 35 minutes, and my legs are still screaming at me 2 hours later...just walked downstairs and had to hold the railing because they were shaking!

[NACH3]

Damn that sucks... I Hope you feel better quivkly, AG!

[marcus300]

i love those type of workouts!

makes your heart want to choke you!

I am doing them more and more with the Mrs but I do struggle because of my size, going to increase the time each session

[marcus300]

Legs tonight. Hard and heavy, done in 35 minutes, and my legs are still screaming at me 2 hours later...just walked downstairs and had to hold the railing because they were shaking!

That's how its done

[marcus300]

I like Mrs Marcus training

I will start posting them more when I have time. I will be doing them with her from now on because I really need to get that heart working.

[marcus300]

Just had 2 shots of coffee in my shake before the gym, sorry guys you may get some ranting later on.

Its been twice this week ive had coffee, ive had low energy due to Mrs Marcus cardio workouts

Going doing arms but I may just do triceps see how I feel. Its slow and steady for me these days which seems to be working. Arm size is good but always could do with more may shoot some synthol in and do a protocol for you guys lol,

Fuking car is iced up fuker will have to sit there until it defrosts, coffee kicking in now. Fuking strange how it effects me so much.

I need gear but I am about 4-5 months off - fuk i'll be 160lbs by then

Remember guys eat man meals not lady ones

Lets do this

[NACH3]

Delts and arms have been crushed... Legs today!

Now i think I shall start some cardio... B/c I've been hungry as hell(eating all night musta woke up 3x to eat)

[Bio-Active]

Just had 2 shots of coffee in my shake before the gym, sorry guys you may get some ranting later on.

Its been twice this week ive had coffee, ive had low energy due to Mrs Marcus cardio workouts

Going doing arms but I may just do triceps see how I feel. Its slow and steady for me these days which seems to be working. Arm size is good but always could do with more may shoot some synthol in and do a protocol for you guys lol,

Fuking car is iced up fuker will have to sit there until it defrosts, coffee kicking in now. Fuking strange how it effects me so much.

I need gear but I am about 4-5 months off - fuk i'll be 160lbs by then

Remember guys eat man meals not lady ones

Lets do this

You need remote start. I put one in my rig and have no regrets I trained back today and felt strong. Was super tight after the training so did the stretches and roller nice and loose now. Lets see how the day goes but so far so good !!

[marcus300]

I smashed it today in the gym and I can't express how good it felt, well suppose I could but all I can say is ive had some mediocre session over the last few weeks due to many things in my life but this week ive had some great ones and today was a home fuking run.

Biceps, triceps and forearms again lol


Started with triceps
warmed up on the rope push downs and concentrated on getting as much blood into my arms and elbows as possible, I put my elbow sleeves on which are only cotton ones which hold heat inside your body no extra strength from these types. Anyway I was doing reps of 30 and with only 20 seconds rest so I was on fire after a few sets.

Straight into seated single db overhead extension - arms above my head and the bell right down to the back onto my traps- love this movement usually do it with single arm but this time two arm ones.

1st set - feel set and felt like I had cufflinks on- didn't feel a fuking things - hell yeah
2nd feel set - triple the weight - boom felt easy yet again and it was some heavy arse bell, so had to do a 3rd feel set
3rd feel set - weight increased- serious amount and boom 14 reps easy - now I know what I will be doing for my working set
working set - had to get some guys to help get the weight up to me - slowed down at 8 reps but had a eye ball shake and got another 2 reps out and the bell fell on the floor. Rocked the floor

Kickback
1 feel set
2 working sets - holding at the top and crunching the hell out of my tri - could see it bulging in the mirror

single arm pushdowns
2 working sets with triple drop sets

Biceps
single cable bicep curls at the cable crossover machine- tension on the bicep head all the time due to the stance I was taking - this hurt
2 feel sets
1 working set with 2 drops sets - arms fuked

Cable bent over concentration curls

2 working sets to failure


forearms

single hammer curls over an incline bench
2 feel sets
1 working set to failure and this hurt me bad, no swing, no motion pure brachialis

reverse curls
2 working sets - high end reps

db wrist curls
2 sets higher end reps


No pain

[NACH3]

Excellent big man! Almost how I felt yesterday... It was a nice breakthrough -

Your session sounds like it was pure fire my man!

[Bodacious]

I smashed it today in the gym and I can't express how good it felt, well suppose I could but all I can say is ive had some mediocre session over the last few weeks due to many things in my life but this week ive had some great ones and today was a home fuking run.

Biceps, triceps and forearms again lol


Started with triceps
warmed up on the rope push downs and concentrated on getting as much blood into my arms and elbows as possible, I put my elbow sleeves on which are only cotton ones which hold heat inside your body no extra strength from these types. Anyway I was doing reps of 30 and with only 20 seconds rest so I was on fire after a few sets.

Straight into seated single db overhead extension - arms above my head and the bell right down to the back onto my traps- love this movement usually do it with single arm but this time two arm ones.

1st set - feel set and felt like I had cufflinks on- didn't feel a fuking things - hell yeah
2nd feel set - triple the weight - boom felt easy yet again and it was some heavy arse bell, so had to do a 3rd feel set
3rd feel set - weight increased- serious amount and boom 14 reps easy - now I know what I will be doing for my working set
working set - had to get some guys to help get the weight up to me - slowed down at 8 reps but had a eye ball shake and got another 2 reps out and the bell fell on the floor. Rocked the floor

Kickback
1 feel set
2 working sets - holding at the top and crunching the hell out of my tri - could see it bulging in the mirror

single arm pushdowns
2 working sets with triple drop sets

Biceps
single cable bicep curls at the cable crossover machine- tension on the bicep head all the time due to the stance I was taking - this hurt
2 feel sets
1 working set with 2 drops sets - arms fuked

Cable bent over concentration curls

2 working sets to failure


forearms

single hammer curls over an incline bench
2 feel sets
1 working set to failure and this hurt me bad, no swing, no motion pure brachialis

reverse curls
2 working sets - high end reps

db wrist curls
2 sets higher end reps


No pain

Nice Big man!!!! Hell yea...

[Bodacious]

Morning guys/gals!

Clocking in on the HUMP DAY. I have chest on the menu today and hopefully it's going to be a great session. I have had some good workouts over the last few weeks. This is going to be my last week then I am going to hit a pull back week before its to late and I hurt myself again. This is week 6 of full HIT and its starting to take a tole on me. Always feeling tired and body is hurting almost every day. Not saying that I don't feel good because I feel pretty good. Just have a lot of little things and from being in here and learning. I need to pull back a week or so.

Hope everyone has a good day. Going to the gym in 5.

[novastepp]

Off day today. Eating and teaching all day.

4 days since I did calves and I may be at peak soreness, stretching and flexing is murder.

Have a great day guys.

[Sfla80]

Think I'm calling it quits for this week.

Did light back Monday and shoulders yesterday.

Freaking sick again. Sinus is killing.me. in a fog, head ache, stuffy, cough....

Managed to go today was feeling a little better. But damn gym was crazy. With other gym closed and now we have Honda classic a block away from us....it's just to insane.

Managed a decent workout

Smith incline press 265 for working set

Flat smith press 275 for working set

Incline dB fly with 70s

Decline hammer strength machine.

[RaginCajun]

I am doing them more and more with the Mrs but I do struggle because of my size, going to increase the time each session

i plan on doing one tomorrow, make you feel like you someone has her hand over the air pipe!

[kelkel]

4 days since I did calves and I may be at peak soreness, stretching and flexing is murder.

That's hysterical.

[NACH3]

Think I'm calling it quits for this week.

Did light back Monday and shoulders yesterday.

Freaking sick again. Sinus is killing.me. in a fog, head ache, stuffy, cough....

Managed to go today was feeling a little better. But damn gym was crazy. With other gym closed and now we have Honda classic a block away from us....it's just to insane.

Managed a decent workout

Smith incline press 265 for working set

Flat smith press 275 for working set

Incline dB fly with 70s

Decline hammer strength machine.

Hope you feel better brother - get some soup in you man and rest

Your looking strong on your lifts man - great stuff!

So I woke up and lost 8lbs of water over night(prop/NPP is making me sweat like I was on tren ) I had to change my towel 3x last night I can't even fit all my food in my duffle bag lmao

[NACH3]

i plan on doing one tomorrow, make you feel like you someone has her hand over the air pipe!

Sick Fvk

[Bodacious]

Think I'm calling it quits for this week.

Did light back Monday and shoulders yesterday.

Freaking sick again. Sinus is killing.me. in a fog, head ache, stuffy, cough....

Managed to go today was feeling a little better. But damn gym was crazy. With other gym closed and now we have Honda classic a block away from us....it's just to insane.

Managed a decent workout

Smith incline press 265 for working set

Flat smith press 275 for working set

Incline dB fly with 70s

Decline hammer strength machine.

Rest up man. Good job on listening to your body also...Hope you start feeling better soon.

[NACH3]

Started w/legs and felt a lil twinge in my hammstring... Stopped there - but was on one so torched my back

Back. All thickness movements w/some emphasis on teres major/minor & rhomboids(really trying to bring up my R rear delts too!

T-Bars old school **new weight**
3 warm ups 2 more feelers went for it
1w(5& 1/4) 5 drop(plate at a time) 4 drop 4 RP/1

B]Double DB bent over rows [/B]
2w(70s) 10/8 DD(60s x2) 4/2


Pendulay rows off hyper machine(all low back and hammies for support hammies held up on this
2w(185) TD

Seated rows w/band constant tension
Held static hold for 3sec and it was higher end reps since no weight but was able to incorporate many partials burning out
3w as many as I could do into partials etc

Rev flys
2w drop higher end reps focusing on Squeeze

Wide grip pulls into weighted hypers w/EZ bar on hyper bench
3w(70)higher end reps low back has exploded

Weights done in 48min felt wide as a door and was told the same lol

[novastepp]

That's hysterical.

You're laughing...I'm not laughing.

[marcus300]

My arms are tender

Having 2 days off

[DCI]

Rest day yesterday. Sore as fck from chest and back. Back feels like it is exploding from the assault.

Tonight shoulders and I'll finish with legs on friday

[NACH3]

Morning all

Well... My DOMS started last night so I knew this am I was going to be feeling it... Fvk me my back feels like it shed a layer... And grew overnight! My shirts are very tight(starting to feel the thickness in my clothes big time) saw a few co-workers last night that it's been a few months since... Lol they said I looked much bigger - 'thicker' was what they had said

Rolled out my hammy last night and I felt a knot just release - wonderful and glad... I'm going to see what the feel like or take a day off - I haven't been sleeping well(test/NPP) has me switching my towel a couple X's a night shit Ida just ran tren then lolol

Edit** ran outta eggs and gotta wait till 6am - having a huge bowl of minestrone soup w/rice & chicken

[NACH3]

Ive mentioned sweating perfusely on this cycke(prop/cyp/NPP) like I'm running tren though - and waking up every hr of two(craning some food in too ) I'm exuasted and my first set of heavy T-bar rows was very taxing on my CNS(immediately felt sick but just kept going)...

I'm thinking I need rest as I've also been doing 3-5days on instead of my normal 2on 1off... Due to shoulder being able to put it through more work ATM... Any suggestions... Feel ok just tired - I answered my own question

[novastepp]

Ready to tear up my chest tonight. Eating a ton lately and been hitting some fat burning cardio about 5x a week.

Diet is simple for now: 8oz chicken, 6 oz potato, 2 oz green beans 4x a day, with 500g of cottage cheese and 4Tbsp peanut butter for my first and last meal. Also, 44g of whey and 12oz of skim milk immediately PWO on training days.

Actually, strength has been creeping back up while hitting the HIT again and my weight has gone down a few pounds. So I'm shedding some water and hopefully still growing the LBM.

Kick ass today everyone!

[novastepp]

Ive mentioned sweating perfusely on this cycke(prop/cyp/NPP) like I'm running tren though - and waking up every hr of two(craning some food in too ) I'm exuasted and my first set of heavy T-bar rows was very taxing on my CNS(immediately felt sick but just kept going)...

I'm thinking I need rest as I've also been doing 3-5days on instead of my normal 2on 1off... Due to shoulder being able to put it through more work ATM... Any suggestions... Feel ok just tired - I answered my own question

After a few guys like Kel and Marcus mentioned every other day training, I have been sticking to it and I love it. Maybe since you're bulking and cycling you could go 1 day on 2 days off instead? The amount of time you have for maximum protein synthesis after a workout is about 6+ days when cycling, so you can afford, and benefit from, extended rest.

Especially with how badass your workouts are, and you eating for 2 normal people.

[Bodacious]

Morning fellas!!!

My body is full of DOMS! I mean everywhere. My legs feel like them ****ers are going to rip off. Hell at this point if I could get them ****ers off I would.

Why is this is???It seems like I get DOMS pretty much after every workout??? I am hitting it hard for sure. Just want to make sure I am not doing anything wrong(with nutrition or anything)...

I am arms on the menu this morning.... Going to go it and warm up and stretch and see how I feel. Hope everyone has a good day.

[NACH3]

After a few guys like Kel and Marcus mentioned every other day training, I have been sticking to it and I love it. Maybe since you're bulking and cycling you could go 1 day on 2 days off instead? The amount of time you have for maximum protein synthesis after a workout is about 6+ days when cycling, so you can afford, and benefit from, extended rest.

Especially with how badass your workouts are, and you eating for 2 normal people.

You nailed it, Nova! I know I need to rest - and I know I'll be even more intense w/going back to 2on 1off and any other days I feel the need... It was starting to creep back up(going too long w/out rest) it's my weakness and must get it under control(especially when on)

Great to hear your gaining man(once you cycle - if you choose to) you will explode!

[Bodacious]

After a few guys like Kel and Marcus mentioned every other day training, I have been sticking to it and I love it. Maybe since you're bulking and cycling you could go 1 day on 2 days off instead? The amount of time you have for maximum protein synthesis after a workout is about 6+ days when cycling, so you can afford, and benefit from, extended rest.

Especially with how badass your workouts are, and you eating for 2 normal people.

x2...Nach maybe rest a little more... because your workouts are tough...

[novastepp]

You nailed it, Nova! I know I need to rest - and I know I'll be even more intense w/going back to 2on 1off and any other days I feel the need... It was starting to creep back up(going too long w/out rest) it's my weakness and must get it under control(especially when on)

Great to hear your gaining man(once you cycle - if you choose to) you will explode!

Its funny how we give advice to one another in here and elsewhere on the forum because I seriously think we all know what to do, but we can get in our own way sometimes.

You are BIG! You are eating BIG! You are training BIGGER. but you have to RECOVER!!!

Only after you recover can you really (truly) make serious progress. In other words, you can't tear a muscle all the way down if it isn't built all the way up first.

Seriously, in a couple years, you're going to be like 240 solid/cut, I can guarantee it.

[NACH3]

Its funny how we give advice to one another in here and elsewhere on the forum because I seriously think we all know what to do, but we can get in our own way sometimes.

You are BIG! You are eating BIG! You are training BIGGER. but you have to RECOVER!!!

Only after you recover can you really (truly) make serious progress. In other words, you can't tear a muscle all the way down if it isn't built all the way up first.

Seriously, in a couple years, you're going to be like 240 solid/cut, I can guarantee it.

I agree on all the above - especially 'knowing' what's needed, but like you said 'we' mostly get in our own way - I know my mind plays tricks on me all the damn time lol

Thx man appreciate your support and this is why we're all here!!

[novastepp]

****ING DAMNIT!

This is why its so much easier to give advice than to take it...

I'm not eating enough. Just when I thought I was doing well. I posted what I was eating and I thought, "Hmmm... I'm not sure those macros are that high." Sure enough, I'm eating for a 215lb guy not a 230lb guy.

On workout days I'm eating ~ 3500 cals, but on non workout days I'm eating ~3100 cals.

Not going to cut it.

Not worthy of this thread. Its embarrassing.

So I'm going to add some carbs to my cottage cheese to bring those numbers up. And I'm going to add a couple ounces of chicken to each meal too.

On workout days I want to be eating ~4000cals, and on non workout days ~3500.

I want to be the same body fat I am now ~15% and weight 240lbs. I'm ~225 now. Yes I have some fat on me, but I don't care. I'm gaining size and I can see and feel the difference. All of the shirts I wore last year are tighter. My pants are starting to hug my thighs and I can remember when I bought them big enough for my legs a year or two ago.

NO MORE ****ING SPINNING MY ****ING WHEELS. IM SICK OF THIS SHIT.

[marcus300]

****ING DAMNIT!

This is why its so much easier to give advice than to take it...

I'm not eating enough. Just when I thought I was doing well. I posted what I was eating and I thought, "Hmmm... I'm not sure those macros are that high." Sure enough, I'm eating for a 215lb guy not a 230lb guy.

On workout days I'm eating ~ 3500 cals, but on non workout days I'm eating ~3100 cals.

Not going to cut it.

Not worthy of this thread. Its embarrassing.

So I'm going to add some carbs to my cottage cheese to bring those numbers up. And I'm going to add a couple ounces of chicken to each meal too.

On workout days I want to be eating ~4000cals, and on non workout days ~3500.

I want to be the same body fat I am now ~15% and weight 240lbs. I'm ~225 now. Yes I have some fat on me, but I don't care. I'm gaining size and I can see and feel the difference. All of the shirts I wore last year are tighter. My pants are starting to hug my thighs and I can remember when I bought them big enough for my legs a year or two ago.

NO MORE ****ING SPINNING MY ****ING WHEELS. IM SICK OF THIS SHIT.

You more than most here know you cant build a freak body without the food to feed the growth.

Many just live of steroids and go round in circles, so did I until I found the answer to being bigger than the next guy in the gym. To this day in this forum I see people eating like fuking women but want to be big lol I laugh and move on because it doesn't matter what I say they wont do what it takes.

[marcus300]

Its funny how we give advice to one another in here and elsewhere on the forum because I seriously think we all know what to do, but we can get in our own way sometimes.

You are BIG! You are eating BIG! You are training BIGGER. but you have to RECOVER!!!

Only after you recover can you really (truly) make serious progress. In other words, you can't tear a muscle all the way down if it isn't built all the way up first.

Seriously, in a couple years, you're going to be like 240 solid/cut, I can guarantee it.

Anyone can get to any weight they want and lol how ever they feel but maintaining it is another matter. I could get to 300lbs but to maintain that is going to take a lot of serious work for myself because I know what it takes to maintain what I have now and I am nowhere near 300.

Mind set again, people have no idea how to eat to get big and not fat or cut without destroying muscle tissue what they built

[NACH3]

You more than most here know you cant build a freak body without the food to feed the growth.

Many just live of steroids and go round in circles, so did I until I found the answer to being bigger than the next guy in the gym. To this day in this forum I see people eating like fuking women but want to be big lol I laugh and move on because it doesn't matter what I say they wont do what it takes.

I beg the differ... In this thread we all feed off you... If you think someone isn't doing they're part... You surely don't try to stop helping them and I(myself including everyone in here) would much rather you tell us what it takes... Your very good at repeating the importance of everything(nutrition, eating big, training hard as possible trying to up myself each and every day)

I would hate it if you stopped the way you approached each and every one of us in here - sure we know what it takes but your motivation and inspiration is something special! I know you won't deviate but just wanted to again thank you for constantly being on top of us in here... It's something you've lived and breathed and many of us can say we are but in reality - are we? If you was there with us would we/I train any different - only difference would be more forced reps and negatives

Cheers Biggen! T

[NACH3]

Meal 4
5more HB eggs, potatoes o'brien, wheat toast - expresso

[novastepp]

Anyone can get to any weight they want and lol how ever they feel but maintaining it is another matter. I could get to 300lbs but to maintain that is going to take a lot of serious work for myself because I know what it takes to maintain what I have now and I am nowhere near 300.

Mind set again, people have no idea how to eat to get big and not fat or cut without destroying muscle tissue what they built

True.

I have been very proud of my weight over the years. I can maintain a ~215lb ~10%bf body.

But I have wanted the next level for so long...but haven't had the true drive and will to actually do it.

My musculature isn't mature either. I need thickness and fullness. I'm 5'9" and I maybe look heavier than I am...but I don't look as dense as I would like to. And HIT is helping with that.

Time to turn it up this year and actually make a change. I'm going to be eating more and training harder and see if I cant hit 230lbs. Then 235. Since I'm not cycling it is going to take time and the fat will show up, but cardio and clean dieting will help greatly, plus I have time so that's a positive, not a negative.

If I can be 235 by the end of the year I think I will be happy and that will be roughly 8-10lbs this year. Natty. Which is hard but not impossible if I ****ing eat like I should and train hard.

[Bodacious]

Not really a good arm workout today guys. Should have just f8cking listen to my body and took the day off. Body just hurting, just fcking sore. Going to take tomorrow off fore sure. Have it already set in my head.

Hope everyone is doing good.

I agree with Nach, Marcus we all feed off you in here and if I am doing something wrong jump my ass because I know your just trying to help me. I am here to learn and grow and pass it on.

[DCI]

****ING DAMNIT!

This is why its so much easier to give advice than to take it...

I'm not eating enough. Just when I thought I was doing well. I posted what I was eating and I thought, "Hmmm... I'm not sure those macros are that high." Sure enough, I'm eating for a 215lb guy not a 230lb guy.

On workout days I'm eating ~ 3500 cals, but on non workout days I'm eating ~3100 cals.

Not going to cut it.

Not worthy of this thread. Its embarrassing.

So I'm going to add some carbs to my cottage cheese to bring those numbers up. And I'm going to add a couple ounces of chicken to each meal too.

On workout days I want to be eating ~4000cals, and on non workout days ~3500.

I want to be the same body fat I am now ~15% and weight 240lbs. I'm ~225 now. Yes I have some fat on me, but I don't care. I'm gaining size and I can see and feel the difference. All of the shirts I wore last year are tighter. My pants are starting to hug my thighs and I can remember when I bought them big enough for my legs a year or two ago.

NO MORE ****ING SPINNING MY ****ING WHEELS. IM SICK OF THIS SHIT.

3k is my daily food intake for just maintainece with a 4k day thrown in twice a week just to mix shit up.

Gonna fuking smash shoulders tonight