**Marcus's HIT Dungeon**

[marcus300]

Delts and abs this morning


seated dumbell press
3 warm up sets - it was cold
2 working sets - no partner so did double dropsetr on 1st wiorking set then triple of 2nd working set. Shoulders felt huge after doing this and the blood was pumping hard and fast

single side lateral dumbell - superset with single upright row
3 sets - killed them, totally exhausted the delts and the only confort was holding them above my head otherwise the ache dug deep

bent over rear laterals
2 working sets

barbell shrugs
1 x feel set
2 working sets - triple dropset plus stretching


abs

3 sets of crunches
3 sets of situps
2 sets side weighted side bends

home and food

[human project]

Yes I have tried the 10 sets of squats but I have serious issues with my lower back so my aim isnt to get stronger on my legs but to increase the intensity instead. My legs are strong and if I push for futher strength I would have more issues with my lower back, i'm at my limit with squats so thats why I bring the intensity up and up in every workout. My legs size increases and thast the name of the game for me size.

In my younger day when I had no injuries, I would aim for strength on my legs on the leg press and squat, infact the whole gym use to stop and watch me whne I did legs because of thr weight I use to shift but training over 25 yrs the way I have does take it out of your lower back and I know my limit so intensity is the key with me on my legs which is all honesty is working great and still at my age size increases good. Are you have good results with the 10 set method ?

You know Marcus I'm beginning to learn my lower baxk is going to hell... Being almost 6'3 and doing heavy squats since I was literally well before 12 has probably been the cause. It gets so bad especially when I start to get lower baxk pumps that I have to keep a Styrofoam roller to roll out my lower baxk inbetween sets. You know if any ways I can help save my back??? Please don't say no more heavy squats!!!!! There's the only thing working right now; and it seems there growing like crazy right now "I know this is impossible bc I'm dieting" but seriously in previous cutting cycles I've never had a full sweep; I'm pretty stoked.

[human project]

Legs feel numb today from my calfs to my glutes. I also was waking up during the night because of the strange feeling in my legs all night, you know that feeling of you caused some damage feels really good. Lower back a bit sensitive but that due to my lower back problems but not bad seeing what kind of workout I had on my legs, back still in one piece.

Going to be doing delts soon, just feeding and preparing myself what I am going to put myself through

Omg Marcus; it seems as you speak you are telling of my problems exactly!!!!! I've been having night wrestles leg syndrome; which is really just my legs feeling so tight that they almost tingle/feeling of stretching/feeling there about to rip apart..... In my head I'm saying oh I'm just growing/ these are growing pains..... I'm I really growing or just about to rip outta my skin??? Lol

[human project]

help me Mr Marcus sir please

my biceps are lagging (i thought it was all in my head, but have been told they need work lol, they are out of proportion with the rest of me), and i can't get the pump feeling to last any longer than 5 minutes.... by the time i get to the car park, it's gone

anyway this is my bicep workout (done on back/bicep day, after back) :

3 sets of straight bar curls to failure 8-10 reps, last set dropset to failure 6-8 reps
3 sets of dumbbell curls to failure 8-10 reps, last set double dropset to failure 6-8 reps each
3 sets of hanging concentration curls (btw thank you for this ) to failure, last set triple dropset to failure 5-6 reps
1 set of negetives on the bicep machine, i use my body weight to bring the stack up, then just concentrate on the negetive part.. 6-8 reps
1-2 minutes rest between each set

soo, after each set (especially after the dropsets) i can feel my biceps burning.. but that feeling soon goes away, definitely gone by the time i get home...
+ it's the only body part i have trouble with, everything else like legs, chest, back are sore for 3-5 days after i work them.. should i just train biceps ED or EOD??
i guess it would help if i was eating my bulking diet atm, but idk, my biceps have always been lagging, weather im bulking or cutting...

btw thanks for the night time eating tip will definitely be doing this next time i bulk up

thanks

kronik

My biceps blew up when I completely stopped training them... They were a serious laying bodyfat and then I started doing crazy intense baxk workouts for strongman training and in a comp I saw a guy tear his bicep then one of my close fiends tore his bicep doing a tire flip... From then on I pulled about all biceps... They get so much damage from everything,,,,, there a simple very tight muscle group... IMO among the easiest for over training

[marcus300]

You know Marcus I'm beginning to learn my lower baxk is going to hell... Being almost 6'3 and doing heavy squats since I was literally well before 12 has probably been the cause. It gets so bad especially when I start to get lower baxk pumps that I have to keep a Styrofoam roller to roll out my lower baxk inbetween sets. You know if any ways I can help save my back??? Please don't say no more heavy squats!!!!! There's the only thing working right now; and it seems there growing like crazy right now "I know this is impossible bc I'm dieting" but seriously in previous cutting cycles I've never had a full sweep; I'm pretty stoked.

Omg Marcus; it seems as you speak you are telling of my problems exactly!!!!! I've been having night wrestles leg syndrome; which is really just my legs feeling so tight that they almost tingle/feeling of stretching/feeling there about to rip apart..... In my head I'm saying oh I'm just growing/ these are growing pains..... I'm I really growing or just about to rip outta my skin??? Lol

Heavy squats caused my lower back injury, but I still squat but not has heavy these days. What I do is use other methods to build up intesnity and i'm always looking to divert the pressure off my lower back. We have a V squat hammer machine in the gym and I use this backwards so I am leaning forwards in the movement and there is no pressure on the spine but fully on the quads. This has been a great way to build size and strength but with no pressure on the spine at all, then I move to the squat after ive done V squat dropsets and my squats isnt has heavy but it feels as productive due to exhausting my quads on the V squat hammer. I only squat these days around 3.5 plates a side anything more and my back just gives way so I use the V squat or the hack squat. Its all about the intensity of the leg workout rather than how much I am pushing these days. Sometimes I will pre-exhaust my quads with leg extentions first then hit my compound movements but I dont do heavy squats anymore because my lower back cant take them. The feeling your getting is the damage feeling lol growing pains lol nice

[human project]

Marcus and Humanproject after reading your feeding at night. We Are dumb to think wee feed all day then sleep( fast) all night and it doesn't matter. Little things like that are over looked. Got 700 cals more between 2:30 and 5 this morning. Plan on that from here on out. Thanks guys. Glad your legs hurt Marcus.

If you add that every night you should easily put on an extra lb a week for at least a month or so till your body adjusts... Guarantee you put some strength on tho... Good luck cape and keep up the hard work on the bulk classic..... Add another 5-6 solid lbs and keep loosing bf like it seems in your pics you have thus far; and you won't be beat... Good work bud

[human project]

Your over training your biceps, like ive said hit them separately and not with back.
Hit then hard,intense and short
always go to failure

X2 easily the most over trained muscle group!!!!!

[kelkel]

Heavy squats caused my lower back injury, but I still squat but not has heavy these days. What I do is use other methods to build up intesnity and i'm always looking to divert the pressure off my lower back. We have a V squat hammer machine in the gym and I use this backwards so I am leaning forwards in the movement and there is no pressure on the spine but fully on the quads. This has been a great way to build size and strength but with no pressure on the spine at all, then I move to the squat after ive done V squat dropsets and my squats isnt has heavy but it feels as productive due to exhausting my quads on the V squat hammer. I only squat these days around 3.5 plates a side anything more and my back just gives way so I use the V squat or the hack squat. Its all about the intensity of the leg workout rather than how much I am pushing these days. Sometimes I will pre-exhaust my quads with leg extentions first then hit my compound movements but I dont do heavy squats anymore because my lower back cant take them. The feeling your getting is the damage feeling lol growing pains lol nice

You know Marcus, as I've gotten older and hopefully wiser with training, one change that has helped me greatly when it comes to squats is to not squat first two leg workouts in a row. Basically I'll either do other heavy compound movements on the second day or squat at the end of the workout so I'm forced to use a little bit lighter weight and up the reps a bit. On the day squats come first it's still balls out heavy but I try to keep the reps in double digits anymore. No need for 3's or 5's anymore. Now it's about continuing to make progress, which is possible even as we age. As well as longevity...

[MR-FQ320]

Marcus I thought you had posted your back routine in this thread but I'm having trouble finding it, would you mind outlining the general workout for me, I'm due for a back session today, thanks mate.

[marcus300]

Marcus I thought you had posted your back routine in this thread but I'm having trouble finding it, would you mind outlining the general workout for me, I'm due for a back session today, thanks mate.

I have a few different back workouts because one workout will focus alot of thickness and in the other I will make my priority width, below is one I posted in this section a few weeks ago

I warmed up on front wide grip pulldowns with stretching - 3 sets
Bent over rows - 1 warm up set - 2 x working sets which included drop sets to failure
seated low pulley rows with a straight bar - shoulder width grip 2 working sets + drop sets
one arm dumbell rows - 3 working straight sets
hammer strength pull down machine to the front - 2 working sets + drop sets
Hyper extentions - 3 straight sets

No deads due to doing legs tomorrow and my lower back I suffer with after doing heavy rows


I work back how I feel on the day, I do concentrate on thickness a lot and I do have a very thick back but still my focus is always on thickness and my width seems to just follow. I do a lot of stretching for the lats and this brings out the lats for me a lot more. My lats a high but wide and thick so you got to work with what you have...........

I done alot of pull ups over the years but dont do many now due to my elbow pulling on them but they were great for me to pull my back out

width days my focus will be more pull downs to the front in many variation from wide to narrow grip and also pull overs

[MR-FQ320]

^^^^^* thanks

[marcus300]

You know Marcus, as I've gotten older and hopefully wiser with training, one change that has helped me greatly when it comes to squats is to not squat first two leg workouts in a row. Basically I'll either do other heavy compound movements on the second day or squat at the end of the workout so I'm forced to use a little bit lighter weight and up the reps a bit. On the day squats come first it's still balls out heavy but I try to keep the reps in double digits anymore. No need for 3's or 5's anymore. Now it's about continuing to make progress, which is possible even as we age. As well as longevity...

I do alot of pre exhaused for my legs so I have to bring the weight down in my squat but I never really go heavy these days due to my back injury, I ways around it to train them and keep adding size/maintaining but heavy squats are over for me and Int ever attempt them again to be honest. I think yrs of heavy squating put alot of stress on my lower back and these days its tells me to stop or serious damage is going to occur

[marcus300]

Back yesterday

Concentrated on width this time around because last time it was more thickness. My main focus was on stretching the lats out and fully contracting the at the bottom and squeezing every last bit of strength out of them.

Wide grip pulldowns
2 warm up sets which inculded stretching
2 working sets - failure- triple dropset

hammer strength overhead pulldowns
2 working sets - failure -triple dropset

one arm bent over rows
3 sets -pyramid -failure - 12,10,8

straight arm pulldowns
3 sets - failure

Hyperextensions
3 sets - failure - 15reps

25 mins cardio


Back injury was sore from good legs workout so my main focus was on the width this week and didnt put my lower back into any kind of serious lifting. Lats were exhausted and had a dull ache in the upper out lat area all night and this morning

[Capebuffalo]

How are feeling good? Cal intake?

[marcus300]

How are feeling good? Cal intake?

I'm feeling good, mentally feel strong and the motivation in the gym is still pumping away daily. My diet is around maintenance with a carb cycle approach. Some days I cant get to the gym for 3-4 days so on those days I lower my carbs and then re-feed on training days. I am slowly chipping away at bf nothing to major and I dont want to do anything to harsh its all about maintaining the muscle tissue while manipulating my calories so I chip away at my fat.

Training is still hard and very intense, I work around my weak injured body parts but overall I'm still highly passionate when I get in the gym. Training one bodypart every week, resting good, diet is very good and my focus is on training. Had some size increase's over all my body and with the drop in bf things are good at the moment, if I could change one thing it would be my lower back problems but going to be working on this over the next few weeks.

[Capebuffalo]

I'm feeling good, mentally feel strong and the motivation in the gym is still pumping away daily. My diet is around maintenance with a carb cycle approach. Some days I cant get to the gym for 3-4 days so on those days I lower my carbs and then re-feed on training days. I am slowly chipping away at bf nothing to major and I dont want to do anything to harsh its all about maintaining the muscle tissue while manipulating my calories so I chip away at my fat.

Training is still hard and very intense, I work around my weak injured body parts but overall I'm still highly passionate when I get in the gym. Training one bodypart every week, resting good, diet is very good and my focus is on training. Had some size increase's over all my body and with the drop in bf things are good at the moment, if I could change one thing it would be my lower back problems but going to be working on this over the next few weeks.

Still waiting on some motivational pics. Help push me through last 36 days of training. .
Thanks for all the help Marcus. I think it shows.

[marcus300]

Chest today

Incline dumbell press
3 warm up sets
1 working set - failure +forced +dropset to failure

Incline flyes
2 working sets - failure + forced +dropset

Hammer strength flat press
2 working sets -failure + forced + dropset

flat flyes
3 straight sets - failure + forced

[marcus300]

Chest was very pumped and tight, did some serious damage in a good way

[RaginCajun]

nice workout!

do you do this HIIT style?

[marcus300]

nice workout!

do you do this HIIT style?

Its HIT training not HIIT what else can it be? with only 1 -2 working sets

[RaginCajun]

Its HIT training not HIIT what else can it be? with only 1 -2 working sets

that's what i thought and glad to see you are continuing this log

are you currently on cycle or priming for one?

[marcus300]

that's what i thought and glad to see you are continuing this log

are you currently on cycle or priming for one?

I'm still on cycle but nothing to serious. I dont cycle often these days maybe once per year.

[Capebuffalo]

What did you do today Big Guy?

[marcus300]

What did you do today Big Guy?

Not able to train for the next 4 days due to my work schedule but I'm glad because I need the time to repair. Trained really intense and I've just finish 7 days in a row because I knew I was having 4 days off..

[GirlyGymRat]

Not able to train for the next 4 days due to my work schedule but I'm glad because I need the time to repair. Trained really intense and I've just finish 7 days in a row because I knew I was having 4 days off..

Time to repair....prior to my injuries that statement was lost on me

[marcus300]

Time to repair....prior to my injuries that statement was lost on me

I learnt the hard way lol

What injuries have you got GGR

[GirlyGymRat]

I learnt the hard way lol

What injuries have you got GGR

Just had ankle surgery (bone chip, torn tendons and ligaments. 4 in cut.

Full partial tear with delamination of rotator cuff - surgery coming up next week. Freakin 3 pound weight hyperextended during kick boxing 2 years back. I never rested it, babied yes. But can't lift any weight anymore so got to get fixed. Finish what I started. 14% bf is my aggressive goal

[Brick]

Just had ankle surgery (bone chip, torn tendons and ligaments. 4 in cut.

Full partial tear with delamination of rotator cuff - surgery coming up next week. Freakin 3 pound weight hyperextended during kick boxing 2 years back. I never rested it, babied yes. But can't lift any weight anymore so got to get fixed. Finish what I started. 14% bf is my aggressive goal

Healthy eating and walking and you won't lose anything girly!

That and judging me into the winners column!

[marcus300]

Just had ankle surgery (bone chip, torn tendons and ligaments. 4 in cut.

Full partial tear with delamination of rotator cuff - surgery coming up next week. Freakin 3 pound weight hyperextended during kick boxing 2 years back. I never rested it, babied yes. But can't lift any weight anymore so got to get fixed. Finish what I started. 14% bf is my aggressive goal

What a shame, you was doing so well . So what's your plan of attack to keep and maintain what you have while your recovering?

[GirlyGymRat]

i guess eat less...what would you suggest....some clen perhaps

What a shame, you was doing so well . So what's your plan of attack to keep and maintain what you have while your recovering?

[marcus300]

i guess eat less...what would you suggest....some clen perhaps

If your activity is changing you will need to adjust your calories just try and keep some form of exercise going. Ive experienced great results with clen especially at times when my body isn't working at its best. I know most of the studies were done on animals regarding its anabolic properties but they seem to have worked for me, saying that I don't use it anymore due the the heart palpitation it gave me.

How long are you going to be out of action for?

[AD]

boss, do you ever train your forearms?

[GirlyGymRat]

If your activity is changing you will need to adjust your calories just try and keep some form of exercise going. Ive experienced great results with clen especially at times when my body isn't working at its best. I know most of the studies were done on animals regarding its anabolic properties but they seem to have worked for me, saying that I don't use it anymore due the the heart palpitation it gave me.

How long are you going to be out of action for?

Marcus. I expect to hit the gym in June. I have been out of serious gym action since September for other surgeries and I feel loose; unfortunately gained 6 unwanted pounds over past 2 months. Be in sling for 6 weeks and 3 more months for rehab. So overall it will be 10months.

My heart is strong from all that cardio. Lol.

[marcus300]

boss, do you ever train your forearms?

Yes, I always do some kind of forearm movemnet.

[marcus300]

Marcus. I expect to hit the gym in June. I have been out of serious gym action since September for other surgeries and I feel loose; unfortunately gained 6 unwanted pounds over past 2 months. Be in sling for 6 weeks and 3 more months for rehab. So overall it will be 10months.

My heart is strong from all that cardio. Lol.

Woow didnt know you have been out of action for so long, 6 lbs iosnt that bad seeing thats over Christmas aswell. Best of luck

[panntastic]

You mentioned stretching the stomach when talking about 24/7 feeding does this not give your abs the distended look like some users of GH get?

[marcus300]

You mentioned stretching the stomach when talking about 24/7 feeding does this not give your abs the distended look like some users of GH get?

I've used force feeding many times during my younger bulking phase's to increase my muscle tissue and mass. Its not easy to force food and eat the right amounts to increase mass and limit fat gain but it can be done. Majority of the pro's use force feeding as part of their off season protocols and in all honesty its got me over major sticking points. Another advantage is once you have built more size and muscle its alot easier to maintain because your use to eating large amounts of calories so when a pull back from force feeding is needed its easy to eat to maintain. The stomach can and dose expand but there are a few things you can do to limit the expansion and it does go back once the force feeding stops anyway. You need to spread small meals out throughout the whole day and not consume large portions all at once, I also used udo's digestive enzymes which helped me alot with the large amounts of calories I was consuming, B12 was used daily and also i've used a supplement called Blackhole to help with increasing the appetite, I would do alot of abdominal stretching and training, this helped with eating alot of calories and also keeping the diaphragm in good working order also contributed to keeping the abs flexible. I would also only force feed on cycle to get me past a sticking point but once you get use to being full all the time its easy to carry on once the stomach stretches out a bit. Also with force feeding you have to keep an eye on fat gain and also the amount of size your trying to increase, grow and let the body adjust and then carry on don't try and put on massive amounts all at once.

[panntastic]

I've used force feeding many times during my younger bulking phase's to increase my muscle tissue and mass. Its not easy to force food and eat the right amounts to increase mass and limit fat gain but it can be done. Majority of the pro's use force feeding as part of their off season protocols and in all honesty its got me over major sticking points. Another advantage is once you have built more size and muscle its alot easier to maintain because your use to eating large amounts of calories so when a pull back from force feeding is needed its easy to eat to maintain. The stomach can and dose expand but there are a few things you can do to limit the expansion and it does go back once the force feeding stops anyway. You need to spread small meals out throughout the whole day and not consume large portions all at once, I also used udo's digestive enzymes which helped me alot with the large amounts of calories I was consuming, B12 was used daily and also i've used a supplement called Blackhole to help with increasing the appetite, I would do alot of abdominal stretching and training, this helped with eating alot of calories and also keeping the diaphragm in good working order also contributed to keeping the abs flexible. I would also only force feed on cycle to get me past a sticking point but once you get use to being full all the time its easy to carry on once the stomach stretches out a bit. Also with force feeding you have to keep an eye on fat gain and also the amount of size your trying to increase, grow and let the body adjust and then carry on don't try and put on massive amounts all at once.

As usual great advice thank you

[marcus300]

Need to get back in the gym, I'm ready

[< <Samson> >]

Hey man, you have your stats on here somewhere?


From what I have seen on here you most likely are the most extreme size that I have seen.