**Marcus's HIT Dungeon**

[marcus300]

I've been grunting since the age of 14................

sick cvnt

[jstone]

I had trained for over 10 years before I rejoined this forum last fall and began the HIT journey.

I made the same shift and have seen more changes in the last 6 months than in the last 6 years...no bullshit.

Keep reading, posting, and asking questions. I ask questions either to enhance my knowledge, solidify my plans, or just to envoke responses. Its a brotherhood in here, and I just joined last fall and feel I am part of the community.

Failure takes everything you have, beyond the physical into the mental.

From there its all about small tweaks to make the most of failure.

I agree with those here, and elsewhere, that this style of training is superior to all others and is the best/most effective way to gain size.

Welcome to the dungeon.

Today was day 1 and im going to continue with it. I haven't felt like this since I was able to train with friends that were more advanced then I was.

I joined last year around this time, and kind of got off track looking for good sources. I found them and started relying on gear to do what I wasnt. I feel today was the day I got back on track. I cant wait to see what happens after 6 months.

I try to read everything marcus posts, and I plan on adapting his style. From diet to training it all just makes sense.

[novastepp]

Today was day 1 and im going to continue with it. I haven't felt like this since I was able to train with friends that were more advanced then I was. I joined last year around this time, and kind of got off track looking for good sources. I found them and started relying on gear to do what I wasnt. I feel today was the day I got back on track. I cant wait to see what happens after 6 months. I try to read everything marcus posts, and I plan on adapting his style. From diet to training it all just makes sense.

It makes the most sense to me, because it works.

[IronClydes]

Hey fellas, I'm sure this was already answered, but, when applying Marcus's carb cycling for a cut, the 5 to 7 days at a 40% carbohydrate deficit creates about a 600 cal deficit each day from my TDEE base. I know his goal is to stay at maintenance and still cut fat while minimizing muscle loss, but this puts me at a significant deficit, not maintenance. Am I supposed to make up the 600 calorie daily deficit by increasing protein and/or fat intake to bring me back up to base TDEE?

Or did I misunderstand the carb cycling technique?

[marcus300]

increase protein,
don't start on 5 days low, that's crazy, adjust accordable to you body as you respond

slowly slowly winds the race, its not about cutting its a pre cycle prime. ,

[almostgone]

Good morning, Marcus. I'm well on my way into the third liter of water for the day; only been at it for 7 hours. Will be floating down to the "loo" again soon.

[clarky.]

Morning guys and girls.. traps and shoulders are a bit better but ma tri's are still fvcking fried from teusday.
Chest due the night but don't know with the tri's the way they are what yous think ? they really are fried.

Rest night last night went fishing it was good. Lost 4 got 2 1 was a 5lb 12oz brown and a 2lb rainbow.

[clarky.]

At work i'll pop back in at lunch time see what yous think.

[almostgone]

Morning guys and girls.. traps and shoulders are a bit better but ma tri's are still fvcking fried from teusday.
Chest due the night but don't know with the tri's the way they are what yous think ? they really are fried.

Rest night last night went fishing it was good. Lost 4 got 2 1 was a 5lb 12oz brown and a 2lb rainbow.

I would see how you feel this evening, Clarky. You know how we sometimes need an extra day or two to be able to give it 100%.
Nice sounding trout.

[DCI]

Broke as fck so have to wait till next week before I can afford to re join the gym till then ill do cardio and some core work at home better than doing nothing

[almostgone]

Broke as fck so have to wait till next week before I can afford to re join the gym till then ill do cardio and some core work at home better than doing nothing

That's dedication, DCI! . Nothing wrong with doing bodyweight exercises, crunches, pushups, etc.
I've known some pretty strong fvckers that got that way by with lifting old pieces.of.concrete filled pipe or some random heavy sh!t they would find around the farm. LOL, I remember one older man from when I was young and lived in Alabama. Used to see him down by the river just about every morning doing walking pushups. He'd take one step forward, drop down and do a pushup, get back up, take anther step forward and drop and do 2 pushups, and so on. He would be at it for what seemed like hours back then.
Old guy must have been in his early 60s and worked on the barges. Fvcker was tough as nails; guys half his age wouldn't even mess with him. Guess he got strong handling barge ropes, etc. for so many years. He was one of the first guys I ever saw bend a 60 penny nail like it was nothing. He was capable of bending several in a row if he was in the mood.for.it.
Of.course, I was about 7 or 8 years old and a 60 penny nail looked like a railroad spike to me back then.

[RaginCajun]

Broke as fck so have to wait till next week before I can afford to re join the gym till then ill do cardio and some core work at home better than doing nothing

I'm in the same boat DCI, haven't had a paycheck in over 2 months. I have some things going but getting trained on everything takes time so I feel ya bud! And in the next month, I won't have any type of gym, moving out of my apartment so I'll be lifting tree trunks like Rocky!

[NACH3]

Morning HITers!

Seems like I slept very well but still only got 4.5hrs.... At least no distractions lol

Hit delts yesterday and had a partner so I worked on and forced my lockout over & behind head.... partner had to put knee in back and pulled on bar at same time after pressing up(did seated - floor - strict presses) and got to about 2+ " behind head after opening it up... Furthest I've been able to do in yrs... I am and will get there the scar tissue must be broken up...

45lb plate
- 30 bent over rows/into 30 overhead presses x 2 without stopping

seated strict press(inside platform)all core and re-learning to fire my R side while shooting head thru then locking out and holding 10+ sec each rep(I opened up more and more as each set progressed 5x 8-10

set supports at top... Walked under bar locked out my shoulders then stood up w/weight
3x 30sec hold(never lose a lift in front of you... Can't and won't recover... But behind you you can then get under it again(must fully commit)

Smith machine shoulder press(body weight starting w/feet back hips up and at very bottom of movement getting head under bar - then moving up one notch
10/15 reps respectively x 4

Tri-set of scapula push-ups/DB rear delt flys/Standing rear delt machine(really getting right side back now
4x 20/20/20

High face pulls(rope - elbows higher than wrists) S/S'd w/lat pull downs(pulling blades & scaps together) hitting top back of head these felt great
4x 20/20 failing way b4 those #'s RPd till hit rep range

Side laterals(cables behind back leaning out) S/S'd into cable front raises -- strict and controlled - failed at 10ish w/sides RPd till done - same w/fronts
4x 20 both

I can't move today lol - shoulder is very tight but not too sore! I added low dose deca for joints earlier this wk - I wanted to run a blast but no need yet

[BG]

Morning HITers!

Seems like I slept very well but still only got 4.5hrs.... At least no distractions lol

Hit delts yesterday and had a partner so I worked on and forced my lockout over & behind head.... partner had to put knee in back and pulled on bar at same time after pressing up(did seated - floor - strict presses) and got to about 2+ " behind head after opening it up... Furthest I've been able to do in yrs... I am and will get there the scar tissue must be broken up...

45lb plate
- 30 bent over rows/into 30 overhead presses x 2 without stopping

seated strict press(inside platform)all core and re-learning to fire my R side while shooting head thru then locking out and holding 10+ sec each rep(I opened up more and more as each set progressed 5x 8-10

set supports at top... Walked under bar locked out my shoulders then stood up w/weight
3x 30sec hold(never lose a lift in front of you... Can't and won't recover... But behind you you can then get under it again(must fully commit)

Smith machine shoulder press(body weight starting w/feet back hips up and at very bottom of movement getting head under bar - then moving up one notch
10/15 reps respectively x 4

Tri-set of scapula push-ups/DB rear delt flys/Standing rear delt machine(really getting right side back now
4x 20/20/20

High face pulls(rope - elbows higher than wrists) S/S'd w/lat pull downs(pulling blades & scaps together) hitting top back of head these felt great
4x 20/20 failing way b4 those #'s RPd till hit rep range

Side laterals(cables behind back leaning out) S/S'd into cable front raises -- strict and controlled - failed at 10ish w/sides RPd till done - same w/fronts
4x 20 both

I can't move today lol - shoulder is very tight but not too sore! I added low dose deca for joints earlier this wk - I wanted to run a blast but no need yet

What deca dosage? What brand?

[NACH3]

What deca dosage? What brand?

Just running 200wkly maybe lower it to 150ish wkly - I did frontload it as itd not a high dosage(running 10mgs of tamox just in case lol) -- it's when WFN first came out - my buddy back there was a rep - and when they first started they had 8 BBers(I'll get their names or at least a few)

It's left over from my test cyp/Deca /drol cycke last yr... It's dosed at 450ng/ml it's by far the best Deca I've ran(which doesn't say much lol) whst brand do you like, BG?

Also, WFN had a few bad reps brewing shot at home but using the WFN Labels - it's getting nipped in the bud now so until I hear they're back - stay clear! Ima pm you If you don't mind brother?!

[kelkel]

Back and shoulders today boys and girl. Lower back feels a bit off today (can't be from squats! No way) so be doing more pulldown / supported movements today. Regardless, it's gonna hurt. Pounding coffee, getting ready.

[Sfla80]

So tonight will either be cardio and light legs or just cardio.

With the torn menicus he said no heavy/deep squats or lunges.

Is there a point to doing "half squats"?

How about vsquat?

What can I supplement for quads?

[BG]

Just running 200wkly maybe lower it to 150ish wkly - I did frontload it as itd not a high dosage(running 10mgs of tamox just in case lol) -- it's when WFN first came out - my buddy back there was a rep - and when they first started they had 8 BBers(I'll get their names or at least a few)

It's left over from my test cyp/Deca /drol cycke last yr... It's dosed at 450ng/ml it's by far the best Deca I've ran(which doesn't say much lol) whst brand do you like, BG?

Also, WFN had a few bad reps brewing shot at home but using the WFN Labels - it's getting nipped in the bud now so until I hear they're back - stay clear! Ima pm you If you don't mind brother?!

Im not sure on brand of deca yet, still bouncing around. This Am-tek must be way over dosed or something. My bp is up and Im very bloated, the unigen or alpha did not do this. I should have more unigen by weeks end. As far as dosage I was going to say as for me (which I believe you are nearly the same) was looking for injury help. Deca at 125 didnt do to much, but at the 200-250 range I felt a difference and it kept me a bit fuller to. I think 200 is fine for you unless you get sides.

Sure hit me up.

[BG]

As far as training guys its hasnt been this good in a long time. Mrs.BG is killing it also, so things are good. Trying to post workouts but short on time, sorry.

[almostgone]

Im not sure on brand of deca yet, still bouncing around. This Am-tek must be way over dosed or something. My bp is up and Im very bloated, the unigen or alpha did not do this. I should have more unigen by weeks end. As far as dosage I was going to say as for me (which I believe you are nearly the same) was looking for injury help. Deca at 125 didnt do to much, but at the 200-250 range I felt a difference and it kept me a bit fuller to. I think 200 is fine for you unless you get sides.

Sure hit me up.

I picked up a few boxes of Deca from Holland a while back, they look they were headed to Greece if you look at the writing on the boxes. The lettering looks very good, the same as I remember Organon boxes and inserts looking. Each box is 5 vials of 2ml w/ a concentration of 100mg/ml.
If they are fakes, they are very good, but @ 100mg E5D, I got some decent joint relief. I just have to be careful when I run them and not run them too close to my TRT labs. The next time they are available, I'm going to pick up more of them.

[almostgone]

So tonight will either be cardio and light legs or just cardio.

With the torn menicus he said no heavy/deep squats or lunges.

Is there a point to doing "half squats"?

How about vsquat?

What can I supplement for quads?

Can you do Jefferson squats w/o any pain. That's what I've been doing since I had the quad tear. It hits the legs pretty good, just have to remember to really keep the glutes and hips tight.

[almostgone]

The wife and sister-in-law went out for a girls night out. The wife bought me back a burrito which isn't very good and some fresh guacamole salad which is f-in awesome. Going to grab some more shuteye for a few hours and trash legs later on.

That's right, I have tonight off from work.

[NACH3]

Arms blaster of a session
- Hammers heavy to failure
- CC's to failure w/one arm giving 5+ forced reps into negs
- Lying short straight bar cables(elbows straight up 90* curling to forehead) slow tempo(4-2-4)

- Palms facing floor press locking out hard Heavy
- Rope over smith machine(starting at lowest point getting head under bar) TD by bringing up bar to next notch each drop - all to failure & beyond
- lying EZ bar tri ext - big stretch hard lock out
- lying skull crushers - arms angled back and big stretch - hitting failure then dropped

40 min done and tore the Fvk up lol. -- can't wait to start HIT - pure fvkin HIT - after this volume work I'm gonna explode... I can feel it -- MMC is best it's been on all BPs we're slowly upping the weight and reps are lowering - I'm gonna time it for next blast

[Sfla80]

Can you do Jefferson squats w/o any pain. That's what I've been doing since I had the quad tear. It hits the legs pretty good, just have to remember to really keep the glutes and hips tight.

I will have to look these up. Not really sure.

I got through a session and did vsquats again.

But even with seated calve, felt the popping again.

Not much discomfort, I just don't want to make things worse is all

[NACH3]

Morning HITers!

I'm very sore after yesterday's arm session... My tris are getting very striated... Now I'm doing much more overhead or behind head(big stretch) on the long head and I can see my arms changing wkly... Shaping and building!

@ BG -- yes I too, am going with 200mgs of deca (I've not gotten any sides from nandrolone except when I wasn't sure how often to pin it to keep my blood levels stable)... EOD seems to work great(or even e3d)!

Keep killing it everyone - this is the year of some real growth - literally speaking as well

[Bio-Active]

Good morning HITTERS.... Had to do a real fast arm blast today. Got it done in about 30 minutes. Got to get on the road for my daughters soccer today. 3 hour drive

[Bio-Active]

Im not sure on brand of deca yet, still bouncing around. This Am-tek must be way over dosed or something. My bp is up and Im very bloated, the unigen or alpha did not do this. I should have more unigen by weeks end. As far as dosage I was going to say as for me (which I believe you are nearly the same) was looking for injury help. Deca at 125 didnt do to much, but at the 200-250 range I felt a difference and it kept me a bit fuller to. I think 200 is fine for you unless you get sides.

Sure hit me up.

How much ai are you running? I am shocked that you are getting that much bloat. I can triple that dose with no bloat

[Proximal]

Tried deadlifts for the first time yesterday with my new hips - psyched I could pull off good form. Shoulders and back today - hope you long time members don't mind me joining this thread.

[BG]

Morning HITers!

I'm very sore after yesterday's arm session... My tris are getting very striated... Now I'm doing much more overhead or behind head(big stretch) on the long head and I can see my arms changing wkly... Shaping and building!

@ BG -- yes I too, am going with 200mgs of deca (I've not gotten any sides from nandrolone except when I wasn't sure how often to pin it to keep my blood levels stable)... EOD seems to work great(or even e3d)!

Keep killing it everyone - this is the year of some real growth - literally speaking as well

I might speed up my injects, I seem to start to get some back of head acne the day before my shot, not bad, but I can feel it coming. Thanks buddy

[BG]

How much ai are you running? I am shocked that you are getting that much bloat. I can triple that dose with no bloat

12.5 of stane ed. Well im not running 200mg right now thats my trt dose, right now Im at 600. I was going to go to 500, but I saw some 300mg per ml on sale, Ive ran their tren -a and it was real good so I grabbed the deca . But I guess its to much for me. If I cant control my sides with 12.5 of stane ed, I just lower the dose, Im trying to do things a bit more healthy and not so noticeable.

[BG]

Friday Legs

Back Squats- Felt strong and my mind was right, no holding back. I didnt push to far, one working set of 12 then a drop.

Leg Press- Feet down and fairly narrow. Pyramid set up to seven plates, then down. Started at 4 plates. These I do very slow, deep, paused. I want to make sure I use both legs 100%, I favor a leg because some times my knee is clitchy, so going a little light, but concentrated helps.

Extensions-Med speed, stopped at top, not a long pause. I think all the paused sets I was doing is what popped the blood in my tear drop.

Calves

Extensions-Light 3 drop set

Abs

Walked right by cardio, didnt even look at it

[Bio-Active]

12.5 of stane ed. Well im not running 200mg right now thats my trt dose, right now Im at 600. I was going to go to 500, but I saw some 300mg per ml on sale, Ive ran their tren-a and it was real good so I grabbed the deca. But I guess its to much for me. If I cant control my sides with 12.5 of stane ed, I just lower the dose, Im trying to do things a bit more healthy and not so noticeable.

is that 200 mg of test or deca ? I've ran stane as high as 25 mg Ed. 12.5 mg am and 12.5 mg pm. I switched to dex for this cycle and .5 mg eod is the sweet spot

[BG]

is that 200 mg of test or deca? I've ran stane as high as 25 mg Ed. 12.5 mg am and 12.5 mg pm. I switched to dex for this cycle and .5 mg eod is the sweet spot

Right now Im running 250 cyp/600 deca . My trt is around 190 cyp/200 deca. Never had any luck with dex, what is you cycle?

[Bio-Active]

Right now Im running 250 cyp/600 deca. My trt is around 190 cyp/200 deca. Never had any luck with dex, what is you cycle?

750 mg ew test cyp 600 mg ew deca .5 mg eod dex

[almostgone]

Tried deadlifts for the first time yesterday with my new hips - psyched I could pull off good form. Shoulders and back today - hope you long time members don't mind me joining this thread.

Jump right in, Proximal. If.you aren't familiar with HIT, take some time.and read the whole.thread.
Always glad.to have another lifter in Marcus' Dungeon.

[almostgone]

Right now Im running 250 cyp/600 deca. My trt is around 190 cyp/200 deca. Never had any luck with dex, what is you cycle?

I was thinking you never responded very well to a'dex, even pharma a'dex.

[almostgone]

Woke up and ate a cup of plain Greek yogurt with a little squirt of sugar free chocolate syrup. Returning to the horizontal position for a few more hours. Not sleeping well; should've taken a half of a relaxer.

[BG]

750 mg ew test cyp 600 mg ew deca .5 mg eod dex

I would love to run that much test !! How are you feeling?

[BG]

I was thinking you never responded very well to a'dex, even pharma a'dex.

Yup for some reason never helped. At one point I was using low dose Letro. That was rough coming off though, I had some estro rebound.

[BG]

Woke up and ate a cup of plain Greek yogurt with a little squirt of sugar free chocolate syrup. Returning to the horizontal position for a few more hours. Not sleeping well; should've taken a half of a relaxer.

Same here with the sleep, Im 5 degrees away from going to AC. Ive been using NyQuil ZZZ but ran out, had some of the flu kind, hit it hard, slept until 11am



Ate 10 eggs, shake and the 1/2 chicken and beef with yellow rice from the bodega. Mixing up a strong batch of pre-workout and off I go.

Have great day guys !