**Marcus's HIT Dungeon**

[novastepp]

Catching up...

Did delts last night. Ragingly fast but the load was a little lighter than normal. Failed around 10-15 with a drop.

DB press, seated side laterals, bent over cable flies... Literally 15-20mins.

[calgarian]

I showed him my trouser snake obviously

he liked it??? LOL didnt know u swing that way you cvnt

[calgarian]

I really need to hit that cardio, its bad at present with just 20mins kettlebell work a few times per week,

So the question is when I should add weights into this. I was thinking seeing how I do this week or week after and then add weights that will give me good idea on how I am feeling. thoughts big guy?

[marcus300]

he liked it??? LOL didnt know u swing that way you cvnt

Its swings side to side, that's the problem. I am abnormal

[marcus300]

So the question is when I should add weights into this. I was thinking seeing how I do this week or week after and then add weights that will give me good idea on how I am feeling. thoughts big guy?

Give it a week and add weight and resistance mate

[almostgone]

How's your iron levels is it of concern for your doctor? also my low platelets are coming back up but I am out of the danger zone now, 2 years off cycle to get me right fuk me that's bad news

While I was on the line with the nurse, I snagged my hemoglobin (17.8g/dL) and hematocrit values (53.8%). That's about normal.for me, I want to say I was around 52% pre-TRT and off of any cycles for years. Also, I am fairly potassium depleted. Dr. wants me to take a script pill for awhile vs. just upping it via dietary intake.
I do still take a diuretic (Triameterene/ HCTZ) that I was taking when being treated for congestive heart failure and all of the other issues, but it has never depleted me before, even when lifting in my shop inn the 90°F+ temps. I'm pretty sure it is a potassium sparing diuretic. Maybe I can work towards weaning myself off of it in the future if the heart function keeps improving.
The older I get the weirder sh!t gets.

Will.donate soon. Probably a whole blood, and then pull a CBC in 2 weeks. If I am.still much over 52%, I have a sympathetic phlebotomist that has offered her services.

[calgarian]

Its swings side to side, that's the problem. I am abnormal

nah u just need a hole front or rear doesnt matter to you, i am fine with it as long as I am safe lol I personally like to go back and forth HARD and yes I am somewhat sexaholic.

[marcus300]

nah u just need a hole front or rear doesnt matter to you, i am fine with it as long as I am safe lol I personally like to go back and forth HARD and yes I am somewhat sexaholic.

not into the arse perfume mate, not my cup of tea. Ladies all the way.

we all know what you are, your test if off the chart you cvnt lol

[novastepp]

so....

how many days after arms do you hit chest or back?

My bis and tris are still a bit sore but I would like to get my back workout in tonight.

[calgarian]

not into the arse perfume mate, not my cup of tea. Ladies all the way.

we all know what you are, your test if off the chart you cvnt lol

hence i need to fill all 3 holes in ladies but u already know that

[marcus300]

hence i need to fill all 3 holes in ladies but u already know that

You need to start pure Marcus HIT program - failure failure and failure then you wont have any energy for holes or porn

[marcus300]

so....

how many days after arms do you hit chest or back?

My bis and tris are still a bit sore but I would like to get my back workout in tonight.

Just swap things around until they feel they have recovered, sometimes go with how you feel and repair rather than a fixed program

[novastepp]

Just swap things around until they feel they have recovered, sometimes go with how you feel and repair rather than a fixed program

That's how I have working as of late. But I have the opportunity to get a workout in tonight and weekends are hit and miss for me schedule-wise. The bi's aren't too bad, but I was just asking to see what you and others did. Thanks.

[marcus300]

That's how I have working as of late. But I have the opportunity to get a workout in tonight and weekends are hit and miss for me schedule-wise. The bi's aren't too bad, but I was just asking to see what you and others did. Thanks.

go in then and pre exhaust either chest or shoulders this will help take some strain off the triceps

[almostgone]

so....

how many days after arms do you hit chest or back?

My bis and tris are still a bit sore but I would like to get my back workout in tonight.

Actually I prefer shoulders after arms, but if I had to pick chest or back, I would choose chest. I try to lift EOD but am failing miserably at the moment.

[almostgone]

OK, good night all. See you this evening.

[calgarian]

You need to start pure Marcus HIT program - failure failure and failure then you wont have any energy for holes or porn

oh I will... but I love to be on HIT program.

[novastepp]

Actually I prefer shoulders after arms, but if I had to pick chest or back, I would choose chest. I try to lift EOD but am failing miserably at the moment.

Thats what I did, but now I want to get a workout in today... haha.

Night.

[marcus300]

I did that calve routine the other day and my calves still hurt real bad. Not walking normal

[calgarian]

I did that calve routine the other day and my calves still hurt real bad. Not walking normal

LOL thats what bitches do after getting pounded in the rear hole with me for 2 hours.

besides me being acting ass
What would you suggest big guy shall I keep my cardio for one hour and then add the hit program? so should i reduce my cardio? and if you agree that I keep cardio shall i do it before or after the workout?

[clarky.]

Naa na session the night fellas i feel sh!t. Rest and try and eat this is my third day off.

[Sfla80]

Thanks for the b day wishes guys.

Did arms this morning

Cg bench straight into dB over head

Rope pull down straight into underhand pd

Cable kick backs

Straight bar curls

Hammer preachers

Cable rope curls

Double bicep high cable curls

[marcus300]

LOL thats what bitches do after getting pounded in the rear hole with me for 2 hours.

besides me being acting ass
What would you suggest big guy shall I keep my cardio for one hour and then add the hit program? so should i reduce my cardio? and if you agree that I keep cardio shall i do it before or after the workout?

Increase or decrease your cardio to how your body responds vs your results your after. Of course start training building muscle is one of the best ways to lose body fat.

If you had to do cardio when you train I would go with after your workout, it would be impossible to do it first and train like I expect you to

[Bodacious]

I really need to hit that cardio, its bad at present with just 20mins kettlebell work a few times per week,

I wouldn't say it's to bad big guy, if you can swing a kettle bell for 20 mins

Fxckin KB swings is a good movement overall I think.

[marcus300]

I wouldn't say it's to bad big guy, if you can swing a kettle bell for 20 mins

Fxckin KB swings is a good movement overall I think.

Yeah they are tasking I do a mixture of goblin squats sumo squats and kettlebell swings for 20 mins, but going to be doing some more cardio. Going to get ready for a prime ive got planned and see how I look.

[Sfla80]

Yeah they are tasking I do a mixture of goblin squats sumo squats and kettlebell swings for 20 mins, but going to be doing some more cardio. Going to get ready for a prime ive got planned and see how I look.

Marcus is cardio something ur doc has been telling.you to do.more of cause of ur recent bloods or is this something u just feel the need to get back into it?

[marcus300]

Marcus is cardio something ur doc has been telling.you to do.more of cause of ur recent bloods or is this something u just feel the need to get back into it?

I use to always do it and controlled by bf with it. I never really dropped my food intake I use to always increase cardio to increase expenditure and I would rip up no problem, but for months now ive slowly stopped it for various reasons. Probably just being lazy is the biggest one and second time ive been so busy and knacked so its really dropped down.

The consultants want me to slow down with training altogether to tell you the truth and in a way I know what they mean they can tell by looking at me what I put myself through and they told me I need to really concentrate on some cardiovascular more than this intense heavy lifting, so ive took this on board and going to increase as I can.

Trouble is I am really out of shape with it all 20mins and I am puffing like a whore. The plan is coming slowly which is my bloods are in range and they give me the all clear and then drop some weight which will be body fat first and get down to a good bf which makes me look crazy big then I think I will drop some size. I am finding it hard to maintain 250+lbs without gear but 2 years later i'm still here but bf is up due to zero cardio so that's were things are. Carrying this around with me and I need to feel more healthier.

[Sfla80]

I use to always do it and controlled by bf with it. I never really dropped my food intake I use to always increase cardio to increase expenditure and I would rip up no problem, but for months now ive slowly stopped it for various reasons. Probably just being lazy is the biggest one and second time ive been so busy and knacked so its really dropped down.

The consultants want me to slow down with training altogether to tell you the truth and in a way I know what they mean they can tell by looking at me what I put myself through and they told me I need to really concentrate on some cardiovascular more than this intense heavy lifting, so ive took this on board and going to increase as I can.

Trouble is I am really out of shape with it all 20mins and I am puffing like a whore. The plan is coming slowly which is my bloods are in range and they give me the all clear and then drop some weight which will be body fat first and get down to a good bf which makes me look crazy big then I think I will drop some size. I am finding it hard to maintain 250+lbs without gear but 2 years later i'm still here but bf is up due to zero cardio so that's were things are. Carrying this around with me and I need to feel more healthier.

Completely "understand" well best I can. I don't have to carry 250 around hahhaha. But yeah I was curious. I have been slacking not only.on lifting but for awhile I dropped cardio. And I need to do it. Docs orders and like u said helps conteol.bf. but finding it very difficult with recent schedule to even get lifting in let alone cardio.

Thanks for explaining your reasoning.

[marcus300]

Completely "understand" well best I can. I don't have to carry 250 around hahhaha. But yeah I was curious. I have been slacking not only.on lifting but for awhile I dropped cardio. And I need to do it. Docs orders and like u said helps conteol.bf. but finding it very difficult with recent schedule to even get lifting in let alone cardio.

Thanks for explaining your reasoning.

I am going to make an effort ive just been had lots on and its hard trying to accept I may have to drop size, I am starting to think why the fuk am I carrying this around with me, then someone at the supermarket says bloody hell look at the size of you and then I am off training like a young 30yrs Marcus again.

Lets do this together mate, training and cardio.

[Sfla80]

I am going to make an effort ive just been had lots on and its hard trying to accept I may have to drop size, I am starting to think why the fuk am I carrying this around with me, then someone at the supermarket says bloody hell look at the size of you and then I am off training like a young 30yrs Marcus again.

Lets do this together mate, training and cardio.

I am with you sir. And I will put in the effort. Might have to reaggrange my split to make.it work.

But I am good for the challenge

[marcus300]

I am with you sir. And I will put in the effort. Might have to reaggrange my split to make.it work.

But I am good for the challenge

Lets do this- first goal more cardio

[almostgone]

Naa na session the night fellas i feel sh!t. Rest and try and eat this is my third day off.

Same here, Clarky. I got to researching online and woke up with my tablet on my face. Had just enough time to grab a shower and.get ready for work.

[almostgone]

Lets do this- first goal more cardio

Y'all got room for one more?

[clarky.]

Morning guys and girls. Yeeeeees fvcking yes feeling a lot better but still might wait till the mora for a session don't want to fvck it.
I'll catch up on ma break.

[marcus300]

Y'all got room for one more?

I've pencilled you in the diary

[DCI]

Shoulders last night. Hit them hard and fast. I did db pressing to start with the usual rc warm ups.

Then seated hammerstrength machine. These where hard. My grip was failing like on monday. I can only account it to releasing two welded on oil filters last weekend i was the same monday.

Then superset with front and side raises these were sore but love thenpump you get off them.

Then shrugs to finish with dbs and a double drop. All the above had drops of varying success

[marcus300]

Morning gentlemen

[krugerr]

Morning gentlemen

Morning sweet cheeks!

[Igifuno]

Morning gents. Sore all over today, chest, back, arms, feels great. A crown came out of my tooth and my tooth cracked under it. Can't even fully close my mouth and in a ton of pain. Gonna try to get in the dentist today to get this thing looked at. Probably a protein shake/Greek yogurt kinda day.

[NACH3]

Morning Marcus and the HITers!

So last night I got caught up couldng really post - was super busy...worked 16hrs... But got my w/o in after! Went something like this...

Snatch clean muscle ups into a combo strict press/& push press Heavy as possible under control

- 4 x 5/5 or failure first

Super incline DB press hurt the shoulder on first set but it opened up nicely
3x 8-10 getting forced into negs -100s
One notch lower(reg incline) 3x 8-10 w/forced into negs(110)

CG Bench - free weights my tris were torched
5x 8(3sec pause @ bottom) 225 w/forced into negs(each set my teps went down and by the last set I was at 6 forced

Lying rope Tri ext's S/S'd into dipsfocusing on stretch and long head
3x 15+/20 to burn out respectively

pushdowns S/S'd w/Rev grip pushdowns
4x 8-10 stacked - then starting back w/one arm attachment at 90* stepping in twice for DD each set - teps went down and forced reps went up

DB side laterals
5x 20 or failure into partials and 1/4s then nothing

Threw 2sets of bis in there heavy -
- DB preachers S/S'd w/drag curls
- hammers s/s'd w/CG cables

Done great going heavy! First time in yrs doing CG on free BB - opened up/loosened up shoulder - the 3sec pause at bottom on chest was a killer lol

Happy Friday all! Have a kicka$$ day all!