**Marcus's HIT Dungeon**

[almostgone]

Gym soon,

feeling tired

may have to drop some coffee in my shake

That's a regular part of my prelift shake now.

[almostgone]

I need to drop 1/2 a stone then I will feel better and cardio will get easier, but going to attack things slowly. My usually attack on bf is preservation of muscle tissue is without doubt priority so slowly slowly or all the hard work disappears

I defo want to improve conditioning in general and keep chipping away at adding muscle as well. Dang sure don't want to go backwards.

[marcus300]

just finished another 30mins cardio

[krugerr]

just finished another 30mins cardio

I heard cardio can be fatal.

Sent from my iPhone using App

[marcus300]

I heard cardio can be fatal.

Sent from my iPhone using App

And I think I am close

[GirlyGymRat]

And I think I am close

Why are u doing all this cardio Marcus? Doc's orders???

[NACH3]

Morning HITers!!

BG - that's FVKIN great to hear brother... Can't wait to see you blast through anything your doing! So glad to hear this!

AG - great to see you getting back into that eod consistency again... Your strength will be back to normal or better in no time

Marcus - I too, would much rather do interval(HIIT) training for cardio & or any fat burning(or walking on incline/hiking etc!

Yesterday's atm work

4/16/16 arms
Smith machine close grip press, bar at xyphoid process, bar to 25 to 45 at 20, 20, 15. Warm up over
45 and 25# for three sets of 15
Rope around smith machine for tricep extensions (feet out and far back from bar head goes under bar and then extend tricep to push your body back) start at bar low to ground x 5, raise it x 10, raise it x 10. Do 3 sets. Rest btw sets only

Seated Db Curls and the tricep kick backs (lie flat) at 25#, 20 reps 4 cycles

Preacher curl narrow grip 25# 4 sets x 15, look up not at bar and elbows locked in. Contract at top.

Lie on bench and do cable rows using narrow grip with a small bar and bring the bar to the forehead. 4 sets x 20

Not true HIT - although im failing way b4 8-12 reps and RPing everything or forced into negs to recruit past failure muscle fibers(2b w/all forced into negs or RPs)

[marcus300]

Why are u doing all this cardio Marcus? Doc's orders???

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 wants 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 together 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.

[calgarian]

good morning
last week manage to do 6 hours of cardio.
Big guy are we getting your videos of your workout?

[marcus300]

good morning
last week manage to do 6 hours of cardio.
Big guy are we getting your videos of your workout?

I really doubt it, I once thought about it and was once offered to open a youtube account to post them but I cant be arse these days to do it.

[calgarian]

I really doubt it, I once thought about it and was once offered to open a youtube account to post them but I cant be arse these days to do it.

you can post video as a private channel on you tube with face scrambled and then only people can access those videos that have your permission. How about you do the video and I can edit it for you.

[marcus300]

you can post video as a private channel on you tube with face scrambled and then only people can access those videos that have your permission. How about you do the video and I can edit it for you.

Ok, i'll think about it

[NACH3]

Starting to lean out more and more - yet my thickness is coming along nicely - anterior delts into oec delt tie in - and back are much better - I'll try and get someone to take a pic besides me doing half my body at a time lol

Attachment 162977

Attachment 162978

206 in am nothing to eat... Flat will upload pic after breakfast

[calgarian]

Starting to lean out more and more - yet my thickness is coming along nicely - anterior delts into oec delt tie in - and back are much better - I'll try and get someone to take a pic besides me doing half my body at a time lol

Attachment 162977

Attachment 162978

206 in am nothing to eat... Flat will upload pic after breakfast

Cant see the attachments .....

[NACH3]

Cant see the attachments .....

Odd... Showing on mine... I'll try again! Thx Ca





One loos upside down until it opens lol

[krugerr]

Odd... Showing on mine... I'll try again! Thx Ca One loos upside down until it opens lol

ditto. Can't see them.

Sent from my iPhone using App

[krugerr]

Ok, i'll think about it

please brother!

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[calgarian]

Odd... Showing on mine... I'll try again! Thx Ca





One loos upside down until it opens lol

Nice.....good job

[NACH3]

ditto. Can't see them.

Sent from my iPhone using App

Aight -im busy atm - but I'll get em up

Thx for the heads up

[NACH3]

Nice.....good job

Thx Cal! I assume you got to see it LOL

[BG]

Great job Nach, nice size and very lean !

[Sfla80]

Huge nach...Damn man.

And very weird I only see them when cal quoted you

[Hazard]

Kel..... This one was made in your honor.... Cheat meal day yesterday.... Made pizza. BBQ chicken and bacon pizza....

[marcus300]

Big guy nach. Well done

[marcus300]

Biceps triceps forearms

All done with forced reps and 1 working set except forearms which was 2 sets

[marcus300]

Kel..... This one was made in your honor.... Cheat meal day yesterday.... Made pizza. BBQ chicken and bacon pizza....

Fukin hell that's serious

[RaginCajun]

Kel..... This one was made in your honor.... Cheat meal day yesterday.... Made pizza. BBQ chicken and bacon pizza....

Oh Fvck yeah!

[clarky.]

Did bi's the night good session.

Incline db curl 1 working DD

Db preacher 1 working 1 drop 3 neg a side

Ccc 1 working 1 drop

Db hammer 2 sets

Cable preacher curls 1 working DD

Done, really fried them no cardio was a bit pushed for time.

[NACH3]

Great job Nach, nice size and very lean !

Huge nach...Damn man.

And very weird I only see them when cal quoted you

Big guy nach. Well done

Nice.....good job

Thx for the support fellas.... I've not felt this good(shoulder - but haven't been sleeping well at all - No... Not running Tren of anything but test ) -- I feel as if my cortisol is high(er) since not sleeping(4hrs a night avg'ing 2x waking up too)... So, is this a sign I should be resting more... Maybe take two days off and & eat big?

Plus I feel I need to get someone to take a few pics so they're more symmetrical as the front on looks like I need to widen my tris(something everyone can do imo), thicken up biceps(which is happening), pec delt tie in needs thickening too... 225# lbs here I come! On time lol

[BG]

Hell ya buddy!

I'm with you I don't sleep much and just a little test/deca . I'm kinda used to it, thankfully I listened to Kel about eod training.

[marcus300]

Hell ya buddy!

I'm with you I don't sleep much and just a little test/deca. I'm kinda used to it, thankfully I listened to Kel about eod training.

3 days off for me. But workload not training programme but eod is good for us old folks

[Sfla80]

Just killed shoulders. Introduced drops this time. Slowly getting back into the swing of things.

No cardio Marcus but I will make up tomorrow. Mondays I have an hour total with driving for the gym. I go and get my workout in....wife meets me there and we switch. She gives me the baby and she goes worksout. Then I rake him and grocery shop and cook dinner :/. Mondays are always hetic. Lol.

Smith press. 2w, 1f, 1w dd
Seated dB laterals. 2w 1d
Underhand dB front raise 2w
Rope pulls 2w
Behind back cable laterals
Hammer shrugs to finish.

It was very hard holding the gallon of water up to drink during the session.

[Hazard]

Just back from chest/bi's

Starting to look bigger and a tad leaner. One week of cardio and a tighter diet and little nuances are showing. Once I hop on cycle things are going to get crazy. Can't wait

Today's weight: 254

[Bio-Active]

Took the weekend off from the gym cause of my daughter softball tournament. Went back today and had a nasty arm blast!

[BG]

Quads-

Kneeling leg curl-normal 4 sets
Deads-warms then 1 working no touch
Lying down leg curl-2 sets the 3 drops to failure
calves
1 mile of cardio-legs were dead


Going shopping for some deca today, red face has to go

[Bio-Active]

I do not like anadrol either

Quads-

Kneeling leg curl-normal 4 sets
Deads-warms then 1 working no touch
Lying down leg curl-2 sets the 3 drops to failure
calves
1 mile of cardio-legs were dead


Going shopping for some deca today, red face has to go

[kelkel]

Big guy nach. Well done

X2 Nach. Hard work pays off.

[kelkel]

Kel..... This one was made in your honor.... Cheat meal day yesterday.... Made pizza. BBQ chicken and bacon pizza....

I would never, ever consider this a cheat meal. Slanderous to do so.

[kelkel]

Took the weekend off from the gym cause of my daughter softball tournament. Went back today and had a nasty arm blast!

How'd she do?

[Bio-Active]

How'd she do?

the team got first place she did great played starting catcher a little short stop and a little center field. No strikeouts and was lead batter for every game