**Marcus's HIT Dungeon**

[clarky.]

Going to try and get a session in after work the day guys chest and i might do a bit shoulders as time is tight now. Great sessions going on guys good stuff.

[zempey]

Feeling tired today, been hot and humid here and I don't have ac yet, so sleep has been crap. Stopped by to see a friend that is losing her gym due to a fvker of a landlord. I started helping her remove weights to put in storage in case she is locked out and he keeps her shit. Carried 2 45s at a time up a flight of stairs about 30 times, then a bunch of fixed barbells. We had to take apart the tanning bed and move it as well, damn transformer must have been 3 or 400lbs. Got some cardio in for sure after working all day, pulled my calf a bit, but it should be fine.

Chest today and I killed it.

Flat db: 1 warm, 1 feel, 2 working 1 drop.

Incline press: 2 feel, 1 working.

Flat fly: 2 feel, 1 working.

Hammer decline: 1 feel, 1 working 1 drop.

Low cable fly: 2 feel, 1 working.

Dips: 15, 12, 12.

Got a couple sets with the 125s, felt strong. Also went up in weight on the incline press and decline. All my weights are going up and my cjest is really responding well. Going in for cardio tomorrow, need to drop some bf, weighed in at 273 today, probably 18 to 20%, hard to tell, the dbol rammed a ton of water into me, but my muscles look full and tight. Just my midsection needs to lean up, damn beer.

[Bio-Active]

Arm blast today pounded through it and did 40 minutes low intensity cardio and done

[NACH3]

Taking the day off - I think I slept on my neck weird... It seems that something got tweaked(upper back/into neck area)... Just going to play it safe and get back at it tomorrow!

Damn thing is I slept so good for a change lol! Back should be ready for tomorrow's assault!

[RaginCajun]

Congrats on going Green Kel!

Must have been all the cardio!

[DCI]

Taking the day off - I think I slept on my neck weird... It seems that something got tweaked(upper back/into neck area)... Just going to play it safe and get back at it tomorrow!

Damn thing is I slept so good for a change lol! Back should be ready for tomorrow's assault!

Nothing worse than sleeping awkwardly on your neck etc the pain can be horrific.

I find after a heavy shoulder session even turning my neck is sore lol

[NACH3]

Nothing worse than sleeping awkwardly on your neck etc the pain can be horrific.

I find after a heavy shoulder session even turning my neck is sore lol

That's exactly what's going on DCI! Ive had this happen plenty(especially on shoulder day...

[DCI]

That's exactly what's going on DCI! Ive had this happen plenty(especially on shoulder day...

Its a weird sensation aint it man when that happens

[kelkel]

Congrats on going Green Kel!

Must have been all the cardio!

(but thanks Ragin)

[IronClydes]

Feeling tired today, been hot and humid here and I don't have ac yet, so sleep has been crap. Stopped by to see a friend that is losing her gym due to a fvker of a landlord. I started helping her remove weights to put in storage in case she is locked out and he keeps her shit. Carried 2 45s at a time up a flight of stairs about 30 times, then a bunch of fixed barbells. We had to take apart the tanning bed and move it as well, damn transformer must have been 3 or 400lbs. Got some cardio in for sure after working all day, pulled my calf a bit, but it should be fine. Chest today and I killed it. Flat db: 1 warm, 1 feel, 2 working 1 drop. Incline press: 2 feel, 1 working. Flat fly: 2 feel, 1 working. Hammer decline: 1 feel, 1 working 1 drop. Low cable fly: 2 feel, 1 working. Dips: 15, 12, 12. Got a couple sets with the 125s, felt strong. Also went up in weight on the incline press and decline. All my weights are going up and my cjest is really responding well. Going in for cardio tomorrow, need to drop some bf, weighed in at 273 today, probably 18 to 20%, hard to tell, the dbol rammed a ton of water into me, but my muscles look full and tight. Just my midsection needs to lean up, damn beer.

Nice Zempey! Hope your sleep gets better. I NEED A/C. I don't tolerate humidity and prefer colder temps.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[scotty51312]

^^ speaking of cardio. Yesterday was a rest day aka cardio day.

Decided to do 45 minutes of HIIT cardio. so thats 60 second sprint 60 seconds rest for 45 minutes. I drank roughly 1/2 gallon of water over the course of an hour before that. Whatever I didn't sweat out I puked up at the conclusion. I don't think I'm going to be doing that again anytime soon. Back tonight Will post more later

[RaginCajun]

^^ speaking of cardio. Yesterday was a rest day aka cardio day.

Decided to do 45 minutes of HIIT cardio. so thats 60 second sprint 60 seconds rest for 45 minutes. I drank roughly 1/2 gallon of water over the course of an hour before that. Whatever I didn't sweat out I puked up at the conclusion. I don't think I'm going to be doing that again anytime soon. Back tonight Will post more later

hope Kel doesn't read this!

And that's pretty hardcore!

[sawyer86]

Looks like youve all made some good gains since i was last on here. Had a lot going on the last year so havnt been in the right place but things are getting better so im back to my favourite place , Marcus' diary!

[NACH3]

Its a weird sensation aint it man when that happens

It really is, DCI... And if I'm not mistaken this may have happened to clarky as well not too long ago(I may be wrong but I know he tweaked something that's awkward)... Hey it happens... I may just wear a neck brace lmao... J/k

[DCI]

It really is, DCI... And if I'm not mistaken this may have happened to clarky as well not too long ago(I may be wrong but I know he tweaked something that's awkward)... Hey it happens... I may just wear a neck brace lmao... J/k

Lol yeh its a right kick in the stones with that pain annoying un ending pain of tension etc.

Tonight was legs:

Supersetted leg extensions and hamstring curls felt great 2 heavy sets and a dd into pain.

Leg press really heavy 2 sets and a really really hard dropset was in bits blood was firing through the muscles.

Then lunges which I had to pull back the weight from the leg press.

Straight leg hamstrings to finish and calves all done in 50mins

[almostgone]

Got called in to work early. Back is really tight today, but hopefully I can make a little time for stretching tonight.

[GirlyGymRat]

Got called in to work early. Back is really tight today, but hopefully I can make a little time for stretching tonight.

You and someone else are working a lot of hours! Guess better then no job!

[hawk14dl]

Leg still hurts too much for any lower body work.

Guess I'll head to the garage for some abs or something

[scotty51312]

Back/tri's today
Lat pulls
y bar cable press downs
single arm DB rows or as a kid in the gym called them today "lawn mowers"
close grip bb bench press
3 sets neutral grip pull ups to failure
3 sets wide grip pull ups to failure supersetted with dips

30 minutes of that "c" word so many of you seem to hate

[almostgone]

You and someone else are working a lot of hours! Guess better then no job!

Yes ma'am, it is very preferable to no job at all!

[almostgone]

Looks like youve all made some good gains since i was last on here. Had a lot going on the last year so havnt been in the right place but things are getting better so im back to my favourite place , Marcus' diary!

Glad to hear things are going well, Sawyer!

[marcus300]

I think its time for TEST

[almostgone]

I think its time for TEST

and it begins.

[zempey]

Went in for some cardio today, 45 min on the bike, 16.5 miles 500+ cal. Did a light stretch and some flexed arm hang leg raises. Tired today, got home from a hard day at work and did 2.5 hrs of drywall sanding in the basement. Damn ceilings destroyed my shoulders and low back. Legs tomorrow, see how I feel, if my back and hams aren't too tight I will move some weight.

[Bio-Active]

Wide grip hammer pull downs

Hammer strength seated rows

Incline reverse pulls

Lawn mowers

40 minutes low intensity cardio and done

[NACH3]

I think its time for TEST

This should be some fun (just to hear)

Well my neck/back is still a lil tweaked... I may go in later today... We'll see(the two days(if I take today) has felt great on the body - really feel rested!

[kelkel]

I think its time for TEST

Bingo! My BW just came in a couple days ago and all is well so I'll be on that same test train probably Monday....

[NACH3]

Bingo! My BW just came in a couple days ago and all is well so I'll be on that same test train probably Monday....

And YOU! Now the real fun begins... Pls post up your w/o's as it would be VERY cool to see what all you Big Fvkers will be doing, and that includes you AG

[DCI]

Slightly annoyed lately seem to have hit a wall with weight loss which is annoying me tbh. I feel im skinny fat if that makes any sense def have leaned out a lot more but just not hard and dry I was hoping I've dropped cals from 2987 to 2789 and now im on 2587 per day over the last 3 months def see a diff but I'm trying not to do a whole heap of cardio to safe my muscle.mass unfortunetly I'm not as blessed as kk who can look at a exercise bike and just see weight fall off him ha.

Sorry for the rant just have to get it off my chest esp when I see guyd younger than me and are fcking beasts like nach etc but I'll get there eventually just need to put in more hard work

[NACH3]

Slightly annoyed lately seem to have hit a wall with weight loss which is annoying me tbh. I feel im skinny fat if that makes any sense def have leaned out a lot more but just not hard and dry I was hoping I've dropped cals from 2987 to 2789 and now im on 2587 per day over the last 3 months def see a diff but I'm trying not to do a whole heap of cardio to safe my muscle.mass unfortunetly I'm not as blessed as kk who can look at a exercise bike and just see weight fall off him ha.

Sorry for the rant just have to get it off my chest esp when I see guyd younger than me and are fcking beasts like nach etc but I'll get there eventually just need to put in more hard work

Let it out big guy! We all need to! I'm frustrated I'm not in the gym today...

Have you tried carb cycling(instead of going reduced cals) or is that how your body responds best??

And believe me it's taken quite a while to even get where I am(and that's due to this new training regimen) but the great thing is we just keep re setting our goals once we meet them! Sure I'd love to be 225 10% but that's going to take some time lol especially being that I'm not at 200 yet lol

Your doing great man, I love to read your sessions b4 I hit the gym as your description gets me pumped! On another note - I know your pushing yourself beyond your limits daily

Your moving some serious weight around man, the diet thing is the trickiest but you've got that - we're all our own worst critiques!

[sawyer86]

Legs for me today just finished. Been getting little tweaks in my lower back lately so decided to do abs first hoping to warm my lower back up.

Leg extension 3 warm up sets 1 working set went heavy failed at 8

Squats (i use this plate loaded hack squat which i hated at first but i knew it was doing me good so i stuck at struggled with 20kg on each side but now im up to 60kg on each side. Rest paused a few times 5,3,1.

Would normally leg press next but couldn't get on it.

Lying hamstring curl 2 warm ups. 1 working set 2 rest pauses

Seated hamstring curl 1 working set 10 reps

Seated calf raise. My calfs take some warming up so 3 warm ups and a lot of stretching. 1 working set with a rest pause

Calf press on the leg press 1 working set

Home now waiting for some food!

[DCI]

Let it out big guy! We all need to! I'm frustrated I'm not in the gym today...

Have you tried carb cycling(instead of going reduced cals) or is that how your body responds best??

And believe me it's taken quite a while to even get where I am(and that's due to this new training regimen) but the great thing is we just keep re setting our goals once we meet them! Sure I'd love to be 225 10% but that's going to take some time lol especially being that I'm not at 200 yet lol

Your doing great man, I love to read your sessions b4 I hit the gym as your description gets me pumped! On another note - I know your pushing yourself beyond your limits daily

Your moving some serious weight around man, the diet thing is the trickiest but you've got that - we're all our own worst critiques!

Cheers man. Really appreciate the time you took to write that. I think you hit the nail on the head there we hit a stage that we all think we will be happy with but just as we hit that we want more.

Whatever the more is be it less bf or more muscle mass or just just more ha we as people who do this as a lifestyle always want to push things forward and to another level just to see can we make it.

I suppose we all forget where we started from etc I'm just pissed off I wasted my younger years but hey I look better now and am stronger than I have ever been.


Def wanna start carb cycling nach etc just like everything new I'm apprenhensive to fck it up but we will see how it goes I'm off to the uk at the weekend and when I come back I will start to really study carb cycling properly and the ins and outs of doing it right.

[NACH3]

Cheers man. Really appreciate the time you took to write that. I think you hit the nail on the head there we hit a stage that we all think we will be happy with but just as we hit that we want more.

Whatever the more is be it less bf or more muscle mass or just just more ha we as people who do this as a lifestyle always want to push things forward and to another level just to see can we make it.

I suppose we all forget where we started from etc I'm just pissed off I wasted my younger years but hey I look better now and am stronger than I have ever been.


Def wanna start carb cycling nach etc just like everything new I'm apprenhensive to fck it up but we will see how it goes I'm off to the uk at the weekend and when I come back I will start to really study carb cycling properly and the ins and outs of doing it right.

BINGO! That's it we'll always want more!!! That's just how we think and how this sport is! We will never be fully satisfied(unless of course your of the like likes of the Big Gunz in here) but I bet they still want MORE!

I really think this will be my hardest time - maintaining and continuing to grow(I know I can) but like w/many things it will take some time! Unfortunately! . But I can say this is the first time I'm not scared - I know what it took to build this new tissue - so that's what will keep it(diet is also where I went wrong) so I now know to eat just like I was if not more(I've been able to gain whike dropping bf for the first real time) lol. But I gave to say it's all diet... Well and HIT(really responded well to this/and I'll never deviate unless forced too and I'd still implement my variations lol)

I agree that we all came much farther than we give ourselves credit for sometimes(whether it's from our starting point - or been there then injured - all come into play) but notice it never takes nearly as long as it did to get it back(Muscle memory is amazing in itself)

Cheers brother!!!!

[DCI]

BINGO! That's it we'll always want more!!! That's just how we think and how this sport is! We will never be fully satisfied(unless of course your of the like likes of the Big Gunz in here) but I bet they still want MORE!

I really think this will be my hardest time - maintaining and continuing to grow(I know I can) but like w/many things it will take some time! Unfortunately! . But I can say this is the first time I'm not scared - I know what it took to build this new tissue - so that's what will keep it(diet is also where I went wrong) so I now know to eat just like I was if not more(I've been able to gain whike dropping bf for the first real time) lol. But I gave to say it's all diet... Well and HIT(really responded well to this/and I'll never deviate unless forced too and I'd still implement my variations lol)

I agree that we all came much farther than we give ourselves credit for sometimes(whether it's from our starting point - or been there then injured - all come into play) but notice it never takes nearly as long as it did to get it back(Muscle memory is amazing in itself)

Cheers brother!!!!

Thanks man.

Yeh it is a big leap esp when you worked so hard for everything fcking it up is always on the back of my mind. But this game is ever evolving and changing so will be exciting.

The summer will be a game changer for me I think. Time to go to the gym back tonight will report back on I destroy the the muscles.

[NACH3]

Thanks man.

Yeh it is a big leap esp when you worked so hard for everything fcking it up is always on the back of my mind. But this game is ever evolving and changing so will be exciting.

The summer will be a game changer for me I think. Time to go to the gym back tonight will report back on I destroy the the muscles.

It sure is ever changing but that's the fun of it . Can't wait to read your session big guy! It'll be in the morning b4 my lift so I'll be doing either back or chest depending how shoulder is feeling then either one I don't do lol and legs 3 days on - and possibly into arms w/a day off after

Smash on!

[DCI]

It sure is ever changing but that's the fun of it . Can't wait to read your session big guy! It'll be in the morning b4 my lift so I'll be doing either back or chest depending how shoulder is feeling then either one I don't do lol and legs 3 days on - and possibly into arms w/a day off after

Smash on!

Cheers man I feel a fcking row session coming on gonna smash some heavy t bars and feel my back muscles shred outta my back the bb rows and some rack pulls then db rows and hypers to finish

[NACH3]

Cheers man I feel a fcking row session coming on gonna smash some heavy t bars and feel my back muscles shred outta my back the bb rows and some rack pulls then db rows and hypers to finish

Sounds like a great and intense w/o very similar to mine when I do back - I like the way AG describes going from top to bottom - Lat pull downs into close grip pull downs(heavy) then BB bent over rows - hammer strenth rows(really concentrated heavy) - I do trap deads - into hypers and I'm totally spent brother! I mean dripping by first set lol

[clarky.]

Just back from a chest session it was great a fvcking smashed it. Stretching and cable fly for a warm up.

Pre ex cable fly then SS

Flat db press 1 working 1 drop **new weight**

Then right into

Incline db fly 1 working 1 drop

Incline db press 1 working 1 drop **new weight**

Then right into

Flat fly 1 working 1 drop

Pec deck 2 working

And done it was great chest was full and burning Short and effective

[NACH3]

Nice to see clarky(**new weight is always GOOD**)I'm getting all pumped for tomorrow lol

[clarky.]

Nice to see clarky(**new weight is always GOOD**)I'm getting all pumped for tomorrow lol

Too right nach it was a good one. I found for me when i have 2 or more days rest i get new weight in my sessions. A while back i was doing 1 day on 2 days rest it was great nach i mean great i was shifting a bit more weight every session but i get fed up having the 2 days off lol so i went back to like 2 on 1 off still good but the new weight took longer. You know what it's like telling yourself something lol not easy.