**Marcus's HIT Dungeon**

[InternalFire]

good evening/morning/noon every1

just burned my legs with some hot HIT sauce

[Sfla80]

Smashed arms

Had a detour in session but worked out.

Tris

Close grip 2w 1f 1w dd
Rope pull downs 1f 2w (nw) dd
Straight set cable kick backs into one arm dB over head.

Then went into cardio. Knew wife was coming and gym getting crazy. So jumped on a treadmill for 24 min until she took over.

Bis

Standing alt dB curls 1f 2w 1d
Reverse grip ez bar 2w dd
Incline curls 2w
One arm hammer strength preacher 2w

[kelkel]

I'll give myself a "do over" Tuesday.

Going for this look again?

[Madman2010]

It might work but the hair seems too long...

[almostgone]

Going for this look again?

Exactly, but with more eyeliner!

[BG]

Mon Hams-

Kneeling curls-Pyramid up then down
Calves
Deads-Kept the no touchs light at 315. Decided to do some singles. Figured I would stop at 600, whipped out phone calculator to figure out plates. Went to pull and only got it 5 inches, I was pissed. Ripped off quarters and dimes, pulled, barely got it , way pissed now. So I was pulling plates off and realized I never added the bar in, dumb ass, had a good laugh at myself. Sucked feeling what it felt like to get stuck though
Lying down curls-slow reps with 2 drops
Calves

1 mile of cardio

[Hazard]

1st bicep injection done.... 100mg npp. Completely painless but I did feel every bit of that 1ml go in there haha

[almostgone]

Nice lift, BG. Don't be too rough on yourself, I've done something similar before on hacks. My reverse hack weight using my leg press is over twice what my regular hack weight is. Anyway, I loaded the d@mn thing up for hacks usingt reverse hack weight. I remember lifting it up, disengaging the stops, and thinking "this is weird, it feels heavy".
I figured it was just my imagination, and slooowly sank to the bottom of the rep with my mind racing in utter confusion. LOL, it screwed up my though process so bad, I wiggled my off off the machine, stripped off a plate a side, and then, like an idiot, tried to bring it up from dead bottom with 400# still on the pegs. Of course, I failed miserably.

[almostgone]

1st bicep injection done.... 100mg npp. Completely painless but I did feel every bit of that 1ml go in there haha

That will stretch those fvckers out.

[Hazard]

That will stretch those fvckers out.

2 1/2ml test in the tricep and 1ml npp in the bicep lololol

[almostgone]

2 1/2ml test in the tricep and 1ml npp in the bicep lololol

I'd massage that in a tad . It will plump up the arms for sure.

[Hazard]

I'd massage that in a tad . It will plump up the arms for sure.

The tri's won't give me any pain but the bicep probably will..... I'm massaging now.

I got the other arm on Thursday

[almostgone]

The tri's won't give me any pain but the bicep probably will..... I'm massaging now.

I got the other arm on Thursday

Ah, then you already know about massaging that in well. It will really stretch things out.

[Hazard]

Idunno how marcus hit 3ml in each muscle and then went and did arms..... The bicep would feel like it's hanging off the bone lol

[almostgone]

I think Marcus has a slightly higher tolerance/love for pain.

[marcus300]

Idunno how marcus hit 3ml in each muscle and then went and did arms..... The bicep would feel like it's hanging off the bone lol

I go in from the side when doing biceps otherwsisde you can damage your muscle. When I did 3 ml in the outer and inner head it hurt like fuk which felt good and i just went and worked them like mad because i knew the day after i would suffer doing them proper so inject and train them. The pump and stretch feels good and pain is always nice.

Sometimes i do my 4ML trt shot in my outer head lol, now that's not for the faint hearted

[marcus300]

Chest today

Flyes & press - lots of warm up sets, then did 2 feel sets got a good weight but nothing like i would like and i did 2 working sets of pre exhaust superset fyles into press (incline), felt good but shoulder started up again- tw@t

vertical chest press
2 feel sets
1 working set with 2 rest pause -weight not what i wanted but felt weak

bent over cable flyes
2 working sets, both with 2 rest pause

30mins cross trainer - cardio

200 crunches
50 leg raises
all at once

home -

p1ssed off

[marcus300]

I think Marcus has a slightly higher tolerance/love for pain.

I use to do a lot of tricep injection but once i got a fuking lump on the outer head what looked like another head was growing, antibiotics and a bit of fluid withdrawal later and it was fine. Don't really like doing them anymore

[Hazard]

I go in from the side when doing biceps otherwsisde you can damage your muscle. When I did 3 ml in the outer and inner head it hurt like fuk which felt good and i just went and worked them like mad because i knew the day after i would suffer doing them proper so inject and train them. The pump and stretch feels good and pain is always nice. Sometimes i do my 4ML trt shot in my outer head lol, now that's not for the faint hearted

You really are a sick cvnt yah know that.....

I went in from the side..... Between the bone and the vein that runs down the bicep.

2 1/2ml in the long head of the tri.... No problem. I'd probable go 1 1/2 in the outer head. 2 might sting a little lol. Fvck 4....

[Hazard]

Waking up the pain in the bicep wasn't too bad..... Standard virgin muscle pain. Today and tmrw will be chest injects. Then the other arm on thurs

[Bio-Active]

I use to do a lot of tricep injection but once i got a fuking lump on the outer head what looked like another head was growing, antibiotics and a bit of fluid withdrawal later and it was fine. Don't really like doing them anymore

Agree quads are the sweet spot for me now. Ease of access and plenty if room to rotate injections. Not to mention they take 3 cc no problem

[marcus300]

Waking up the pain in the bicep wasn't too bad..... Standard virgin muscle pain. Today and tmrw will be chest injects. Then the other arm on thurs

One of the things you need to do every day when doing bi shots is massage and stretch that fascia the best way possible. It WILL bring those tingling sensations over your head when you do this like just when you pass out but its well worth it.

Also when i was doing the 6 ml each bicep shots they were daily so i would hit the lower bicep inner and outer, day after middle inner and outer next day upper inner and outer then repeat, but the huge problems occurs when you start injecting at the lower biceps again and its bruised and still hurts to touch, this is were many fail because trust me injecting into a seriously painful biceps right into a bruise is hell. By the way this was a synthol protocol so the pain was even worse. I finished it and i believe not many do but you come close to passing out injecting and massaging- fuk me it was fun but if done correctly unnoticeable just huge fuking biceps, but the whole idea was to stretch the bicep like a balloon to force the fascia to loosen up to extend growth in that area

[marcus300]

Agree quads are the sweet spot for me now. Ease of access and plenty if room to rotate injections. Not to mention they take 3 cc no problem

hate quads, never again

[marcus300]

You really are a sick cvnt yah know that.....

I went in from the side..... Between the bone and the vein that runs down the bicep.

2 1/2ml in the long head of the tri.... No problem. I'd probable go 1 1/2 in the outer head. 2 might sting a little lol. Fvck 4....

Thank you

[Bio-Active]

hate quads, never again

Interesting how we are so much different with pinning. We're you pinning the upper outer area around we're the pants pocket would be?

[marcus300]

Interesting how we are so much different with pinning. We're you pinning the upper outer area around we're the pants pocket would be?

No, usually around the mid range between knee and hip outer quad but tried many areas around the quads and they just not for me.

[almostgone]

Feeling pretty good this morning. Last night didn't go well. Think I didn't allow for the loss of potassium during the double RBC, although they do give you back saline, it isn't the same. Got kind of in a bad way last night.
Anyway, ate egg whites and some flank steak for breakfast and had a half avocado earlier. Probably eat a small sweet potato and a half cup of FF yogurt in a few hours ( didn't know until recently sweet potatoes and avacados are higher in potassium then a banana).
Plan to hit legs again tonight and have much better lift.

[Bio-Active]

No, usually around the mid range between knee and hip outer quad but tried many areas around the quads and they just not for me.

I've done that area and yeah it's terrible!

[novastepp]

Been doing a lot of exercise in the form of yard work, playing with kids, and other gardening.

Had a couple workouts at the end of the week/weekend and I'm ready for HIT this week. Only had 4 workouts in 2 weeks; but as a pullback I basically hit form failure. Not higher reps. Different exercises yes, but no need for 20+ reps on bench press sets. I honestly can tell that I recover quicker...even moreso mentally.

I'm ready for another few weeks of HIT!!!

[novastepp]

I have been really considering a cycle after May/June. Maybe just do it after my hectic summer schedule cools off.

I would use the hectic schedule as a way to learn, understand, and apply Marcus' pre-cycle prime.

And even if I don't cycle, I would like to perform the prime during a pullback and then full-on HIT afterward and evaluate my progress.

So glad this thread is here.

[novastepp]

I need to start reading about a cycle because I think it has changed since I did some research a decade ago.

[calgarian]

Big guy I need answer for video otherwise I will go on not fvcking fatties strike

[marcus300]

I need to start reading about a cycle because I think it has changed since I did some research a decade ago.

Just ask away in here and we all will help you mate, priming I think you will have a great understanding of this and how to attack your body than most with your knowledge in the nutrition area but its basic carb cycling slowly to lower glycogen stores to help create an environment for a rebound into growth once you start cycle and new diet

[marcus300]

Big guy I need answer for video otherwise I will go on not fvcking fatties strike

Are you a pervert by any chance?

You just pm'ed me about you gaining weight ie fat so I am going to post what I sent you back here.

below pm what I sent you

If you have started to train again after a lay off you may well have got some muscle tissue gains back, muscle memory!

Or if you have put weight on ie in the terms of fat or just mass you are eating more than you need. You need to either drop cals further or increase expenditure in the form of cardio.

Me training is going to dig deep into your muscle and make you put weight on via muscle gains but this is good because the more muscle the lower the body fat via metabolic rate increasing due to more muscle.

Its all about a finely balanced machine working, energy in = energy out. If you put to much energy in it will spill over into fat cells for save keeping, if you put to less energy in or you use more energy than your putting in your body will dig into its reverse energy stores which will be its fat stores and you start burning fat.

If you want to put muscle on you need to eat slightly over what you need to let the body repair from the intense workout and make new tissue.

I did post up and indepth one set shoulders once, were I talk you through exactly what I do think and act like during one working set I will repost it.





re-post - were I talk about one working set, how I think, prepare and go about attacking one set mentally and physically


Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.
If you have started to train again after a lay off you may well have got some muscle tissue gains back, muscle memory!

Or if you have put weight on ie in the terms of fat or just mass you are eating more than you need. You need to either drop cals further or increase expenditure in the form of cardio.

Me training is going to dig deep into your muscle and make you put weight on via muscle gains but this is good because the more muscle the lower the body fat via metabolic rate increasing due to more muscle.

Its all about a finely balanced machine working, energy in = energy out. If you put to much energy in it will spill over into fat cells for safe keeping, if you put to less energy in or you use more energy than your putting in your body will dig into its reverse energy stores which will be its fat stores and you start burning fat.

If you want to put muscle on you need to eat slightly over what you need to let the body repair from the intense workout and make new tissue.

I did post up and in-depth one set shoulders once, were I talk you through exactly what I do think and act like during one working set I will repost it.

[novastepp]

Just ask away in here and we all will help you mate, priming I think you will have a great understanding of this and how to attack your body than most with your knowledge in the nutrition area but its basic carb cycling slowly to lower glycogen stores to help create an environment for a rebound into growth once you start cycle and new diet

I get carb cycling, for sure. And I know how I respond to it.

To be honest though, I never trained hard during a long-term detailed carb cycle. I had never lifted HIT before, of of course I didn't train hard during carb cycling.

Reason I mention this is because I was curious if I would experience a bit of strength loss during the prime? Not that strength matters, but I like to plan ahead for changes like that. I assume that I won't experience much by upping proteins and some fats, but just curious to hear what you experience.

[Hazard]

One of the things you need to do every day when doing bi shots is massage and stretch that fascia the best way possible. It WILL bring those tingling sensations over your head when you do this like just when you pass out but its well worth it. Also when i was doing the 6 ml each bicep shots they were daily so i would hit the lower bicep inner and outer, day after middle inner and outer next day upper inner and outer then repeat, but the huge problems occurs when you start injecting at the lower biceps again and its bruised and still hurts to touch, this is were many fail because trust me injecting into a seriously painful biceps right into a bruise is hell. By the way this was a synthol protocol so the pain was even worse. I finished it and i believe not many do but you come close to passing out injecting and massaging- fuk me it was fun but if done correctly unnoticeable just huge fuking biceps, but the whole idea was to stretch the bicep like a balloon to force the fascia to loosen up to extend growth in that area

I can't even imagine..... Screw that. I'll stick to 1ml/wk lololol

[marcus300]

I get carb cycling, for sure. And I know how I respond to it.

To be honest though, I never trained hard during a long-term detailed carb cycle. I had never lifted HIT before, of of course I didn't train hard during carb cycling.

Reason I mention this is because I was curious if I would experience a bit of strength loss during the prime? Not that strength matters, but I like to plan ahead for changes like that. I assume that I won't experience much by upping proteins and some fats, but just curious to hear what you experience.

Its all timed to fit into HIT, that's it. When in a pre cycle prime your in a pullback, when you hit a cycle ie short burst your in full swing HIT mode and eating to suit your required gains. Once the short cycle is over its exactly timed to go into pullback again which the pre cycle prime occurs again. Rinse and repeat equals head turner size

[calgarian]

Are you a pervert by any chance?

You just pm'ed me about you gaining weight ie fat so I am going to post what I sent you back here.

below pm what I sent you

If you have started to train again after a lay off you may well have got some muscle tissue gains back, muscle memory!

Or if you have put weight on ie in the terms of fat or just mass you are eating more than you need. You need to either drop cals further or increase expenditure in the form of cardio.

Me training is going to dig deep into your muscle and make you put weight on via muscle gains but this is good because the more muscle the lower the body fat via metabolic rate increasing due to more muscle.

Its all about a finely balanced machine working, energy in = energy out. If you put to much energy in it will spill over into fat cells for save keeping, if you put to less energy in or you use more energy than your putting in your body will dig into its reverse energy stores which will be its fat stores and you start burning fat.

If you want to put muscle on you need to eat slightly over what you need to let the body repair from the intense workout and make new tissue.

I did post up and indepth one set shoulders once, were I talk you through exactly what I do think and act like during one working set I will repost it.





re-post - were I talk about one working set, how I think, prepare and go about attacking one set mentally and physically


Example of my preparation for my working set on a hammer strength shoulder press -working set with double dropset.

I am fully warmed up and have done my feeler sets to judge what amount of weight I will be doing, I know that this set is going to be a drop set so in my mind I know roughly how much my drops are going to be to finish the set. Machine is loaded and I am aiming for around 4-6 reps on the first set before drops, I sit on the bench and start to close my eyes and think of a situation from my past what ignites the adrenalin within me, I take myself back to how I felt at that exact time. My inner self is totally focused, my adrenaline is flowing, my aggression is sky high inside of me and ready to burst.

I grip the bar and roll my hands around the bar while taking deep breaths, my eyes are focused and I'm firing on all cylinders. My head is now concentrating on the weight and I am saying to my inner self "you lift this weight and destroy it". I start to count to in my head 1.......another deep breath 2...........another deep breath 3 and I lift the weight. It feels light due to the aggression and adrenaline flowing through me, I start to do the reps slowly with explosive power, making sure i am not going to injury my delt again, slowly down exploding up, slowly down exploding up. I start to think this is easy I am killing this weight around the 4 th rep I start to slow down, the pain starts to creep in, I am breathing heavy and grunting as i exhale. My partner is behind me telling me to "carry on come on lift the fuking weight" 5th rep done and it was so hard I know this is going to test me. The 6th rep I know its going to be hard and I should drop set now but my partner wont let me. He shouts "come on one more rep come on" so I start to lower the weight, the negative is killing me I can feel every fuking joint hurt in my body even my quads are hurting due to pressing down through my feet.

I start to press the 6th rep and I am quarter way up and its stalls, my partner says "come on finish the rep finish it" I grunt and force the bar up with the help of my partner just taking enough weight off that it moves very slowly, in the back of my head I am thinking come on help me more but he doesn't and I finish the rep off and I am totally exhausted I lock the bar and I bend over and start taking in deep breaths. My partner starts to take some weight off the bar so i can perform another 2-3 reps, by the time I've took 2 deep breaths the fuker as stripped the machine and he's giving me a slap across the back saying "come on lift the weight". I unlock and start but the weight feels the same, I am in pain now and I have to dig deep and start talking to my inner self, come on its all over in the next few reps my hearing starts popping and things go quiet, I am totally in the zone nothing can distract me and I start to press. All I can hear is muffled sound from my partner saying "come on". One rep is done and it went slow and my shoulders start to burn, they feel like cannon balls what are about to burst. I get to the top of the rep and start another rep but my strengths is fading fast the weight is too heavy, my partner starts to help me up with it but I stalls again but he keeps me going and I grunt the 2nd rep out. I lock because I knew the third rep wasn't there I was totally at the limit and if I attempted another rep my arms would of collapsed. I bend over and start to take deep breaths, I am thinking and putting myself in that time again what fires my aggression up, my partner is taking some weights off, I know any second I am going to have to finish this set. I am saying to myself last few reps this is it, you want big delts this is it.

I unlock the weight and start the first rep, I feel good the weight is lighter but the pump is killing me its hard, I'm counting each rep one......two and on the start of the third rep my eye balls are shaking I know this is limit time, my vision is going I have to concentrate to breath instead of holding my breath. I know I'm done i think this is going to be a negative rep not a positive because i cant push it up but I push with everything I've got and it moves just above my head, my partner starts screaming at me while pushing my elbows up "come on finish it". I am shouting inside to myself I will not fail I am going to finish this but I'm exhausted to the max and I know my total failure is just around the corner, but I push as hard as I possibly can and lock the bar I bend over and take some deep breaths. I'm still enraged with anger and stand up and move right over to the next movement dripping in sweat. I start to sip water and my hearing slowly starts to come back, my vision is good now and I start hearing my partner talking to me saying " holy shit that was a serious set I could see your delts grow while you was doing it" I start to calm down and look in the mirror and flex my delts and think YES.

Working set done now repeat the process with lateral, rears and shrugs.

The mind set you walk into the gym with goes a long way. Releasing the inner aggression so its controlled when lifting the weight is the key to maximizing gains and stimulating growth. Control your mind and you will have the best chance at exploding out of your skin. Find what works for you to get into this zone, sit silently, listen to music, think of a time what really makes you angry or do what ever it takes to get yourself in the zone to lift to your max. This isn't easy to master but once you do the rewards are outstanding. The mind is a very powerful thing and everything starts within the brain so train your inner self to get into the zone. When you watch most of the pro's train you will see them in the zone, its a natural thing what comes easy to them. Think about this next time your about to do your working set.
If you have started to train again after a lay off you may well have got some muscle tissue gains back, muscle memory!

Or if you have put weight on ie in the terms of fat or just mass you are eating more than you need. You need to either drop cals further or increase expenditure in the form of cardio.

Me training is going to dig deep into your muscle and make you put weight on via muscle gains but this is good because the more muscle the lower the body fat via metabolic rate increasing due to more muscle.

Its all about a finely balanced machine working, energy in = energy out. If you put to much energy in it will spill over into fat cells for safe keeping, if you put to less energy in or you use more energy than your putting in your body will dig into its reverse energy stores which will be its fat stores and you start burning fat.

If you want to put muscle on you need to eat slightly over what you need to let the body repair from the intense workout and make new tissue.

I did post up and in-depth one set shoulders once, were I talk you through exactly what I do think and act like during one working set I will repost it.

Fvcking awsome thank you. And As I replied to PM I start eating much less so it is the damn muscle memory.

[calgarian]

And no I am not a pervert there are enough fatties here that i have my hands full they even want to fvck me after they got purposed.....so u got nothing to worry about big guys

[BG]

Nice lift, BG. Don't be too rough on yourself, I've done something similar before on hacks. My reverse hack weight using my leg press is over twice what my regular hack weight is. Anyway, I loaded the d@mn thing up for hacks usingt reverse hack weight. I remember lifting it up, disengaging the stops, and thinking "this is weird, it feels heavy".
I figured it was just my imagination, and slooowly sank to the bottom of the rep with my mind racing in utter confusion. LOL, it screwed up my though process so bad, I wiggled my off off the machine, stripped off a plate a side, and then, like an idiot, tried to bring it up from dead bottom with 400# still on the pegs. Of course, I failed miserably.

Lol. I'm just glad to many people weren't watching. Barely got that shit off the ground ; )