**Marcus's HIT Dungeon**

[DCI]

let me know what you did and how it went

Absolutely hammered them man, was on my own tonight so got it done in 45 mins. Did squats, leg press 330kg for 6, quad raises, hamstring pulls on the machine, lunges, calf raises them a small bitta arms.

Was great legs were on a crazy pump, felt great after it.

[gearbox]

Absolutely hammered them man, was on my own tonight so got it done in 45 mins. Did squats, leg press 330kg for 6, quad raises, hamstring pulls on the machine, lunges, calf raises them a small bitta arms.

Was great legs were on a crazy pump, felt great after it.

Great job man. Now go eat and fuel up those muscles.

[DCI]

Sound gb had some scrambled eggs there and heading to bed soon I was wobbling all over the place in the gym.

[human project]

let me know what you did and how it went

You try the ten sets of ten reps squat with two min rest in between sets yet??? I've never had deep muscle pain in my legs like I get from that workout... Its great for me now bc I have absolutely no strength from dieting so hard.... Not to say I have endurance either but.... More endurance then strength. My favorite workout: quick and very painful... I puke almost every time

[gearbox]

You try the ten sets of ten reps squat with two min rest in between sets yet??? I've never had deep muscle pain in my legs like I get from that workout... Its great for me now bc I have absolutely no strength from dieting so hard.... Not to say I have endurance either but.... More endurance then strength. My favorite workout: quick and very painful... I puke almost every time

Explain the 10 set 2 min rest thing again?

[marcus300]

Absolutely hammered them man, was on my own tonight so got it done in 45 mins. Did squats, leg press 330kg for 6, quad raises, hamstring pulls on the machine, lunges, calf raises them a small bitta arms.

Was great legs were on a crazy pump, felt great after it.

Sounds great DCI- this is what we need to hear, powerful productive workouts what recruit alot of muscle fibers. Job done

Great job man. Now go eat and fuel up those muscles.

You've been reading and learning - your right go and eat and when you wake up eat somemore, 24/7 feeding is the key but dont tell anyone

You try the ten sets of ten reps squat with two min rest in between sets yet??? I've never had deep muscle pain in my legs like I get from that workout... Its great for me now bc I have absolutely no strength from dieting so hard.... Not to say I have endurance either but.... More endurance then strength. My favorite workout: quick and very painful... I puke almost every time

Ive not done the ten sets but ive done high volume on legs which I do when my back feels up to it and I want a change from my normal HIT styel of trianing, I must admit though high volume doesnt work for me but its good to drop it in now and again to stop things getting stale. Have you tried dropsetting squats with no rest inbetween drops? now thats serious -we use to dropset either squats or hack's and that was painful but got us over a sticking spell

[Dpyle]

Marcus, I need some help with chest. My weakest parts are the upper inner portions of the pecs.
Current routine is

Incline hammer strength press: 2 warm up sets 2 drop sets to failure with as many partial reps as I can push at each weight before dropping to the next.
Decline hammer press: done same as above.

Incline db flys 1 warm up 1 set to failure and 1 drop set

Pec dec fly: 2 drop sets to failure.

Close grip bench press 2 warm up 1 set to failure to start tri's.

Started this a couple weeks ago. Just thought it see if you had any advice or changes to offer.

[marcus300]

I would start off with db incline press and concentrate on bringing the bells towards each other at the top of the rep while not locking out the elbows, this will target the area more while taking some stress off the triceps. It will also hit that area your concerned with, once you get a good groove doing this your upper chest area will blow
Then I would hit db incline flyes, again focusing on squeezing the bells together at the top and hitting that inner upper chest area - do both these movements with either forced and negs or dropsets -either should be to failure.

Then move onto either decline hammer press or flat db press - again same thing over either forced and negs or dropsets to failure and finish with a flat or decline flyes

[DCI]

Sounds great DCI- this is what we need to hear, powerful productive workouts what recruit alot of muscle fibers.

Ohh man, it was crazy sore. Very wobbley after the weights lol was in bits. Still sore today aswell.

[marcus300]

Ohh man, it was crazy sore. Very wobbley after the weights lol was in bits. Still sore today aswell.

Whats on the agenda today?

[songdog]

Some sleep would be nice up all nite sucks!

[marcus300]

Some sleep would be nice up all nite sucks!

Why what you doing you old dog?

[DCI]

Whats on the agenda today?

Rest day today saturday might do some core work and cardio. Weighed myself this morning was 16 st dead or 224lbs or 101kg was really surprised as I feel and look like I am bigger, if that makes any sense lol. Getting a leg massage off the gf tonight should help with the tight legs lol.

[songdog]

Watching tv hoping to get some sleep so I have some energy to do legs today

[Capebuffalo]

Watching tv hoping to get some sleep so I have some energy to do legs today

Man up dog. Get your mind right and kill those legs.

[DSM4Life]

Where are the pictures?

[marcus300]

Where are the pictures?

You missed them

[faither]

You try the ten sets of ten reps squat with two min rest in between sets yet??? I've never had deep muscle pain in my legs like I get from that workout... Its great for me now bc I have absolutely no strength from dieting so hard.... Not to say I have endurance either but.... More endurance then strength. My favorite workout: quick and very painful... I puke almost every time

Have you tried squating in a cage with pins set to parallel or just above . Get to position under the bar and explode up rest the bar back on to pins and repeat important you reset bar to take the tension out the muscle , done this last night and I don't know if it was because it was a new exercise or the starting from a unloaded position but it felt good real good never felt a pump like it for a while will be doing them again for definite .

[DCI]

Legs are still sore today dam

[MR-FQ320]

What are your plans for the weekend big guy ? Rest ?

Lets talk Bloodwork. How often should it be checked ? I've had it checked twice and both times the reply is its OK, is this an acceptable answer?

[marcus300]

Legs are still sore today dam

excellent feed and feed somemore

What are your plans for the weekend big guy ? Rest ?

Lets talk Bloodwork. How often should it be checked ? I've had it checked twice and both times the reply is its OK, is this an acceptable answer?

Resting all weekend and also working so no gym till Monday

Get BW done after every cycle, around 8/10weeks after just to make sure everything is within range and your back to normal

[DCI]

excellent feed and feed somemore

Ohh well ahead of you, breakfast was Porridge with 6 egg scrambled eggs only 3 yolks couldn't stomach anymore lol. And lunch in a min is 2 chick breasts with some pasta and broc, never liked broc before but find myself hammering into lately lol.

[gearbox]

What are your plans for the weekend big guy ? Rest ?

Lets talk Bloodwork. How often should it be checked ? I've had it checked twice and both times the reply is its OK, is this an acceptable answer?

You need to get a print out of all your levels so you can analyze if there were any changes from past blood work etc.
Just bw is okay is not acceptable imo

[kelkel]

You need to get a print out of all your levels so you can analyze if there were any changes from past blood work etc.
Just bw is okay is not acceptable imo

Exactly this ^^^

[Knockout_Power]

Dear Diary,

The world is going to hell. The world is so caught up in what others say online... We're all doomed... Meh

[panntastic]

Dear Diary,

The world is going to hell. The world is so caught up in what others say online... We're all doomed... Meh

X2 the cape threads gone to sh1t

[Capebuffalo]

X2 the cape threads gone to sh1t

With that kinda attitude it will. Lol

[panntastic]

With that kinda attitude it will. Lol

I congratulated you buddy the others need to take their personal differences to pm rather have it out for everyone to see

[Capebuffalo]

I congratulated you buddy the others need to take their personal differences to pm rather have it out for everyone to see

I was just giving you a hard time. Don't know why that thread was started actually. But may have talked armykid into competing. So it was a plus.

[faither]

Have you tried squating in a cage with pins set to parallel or just above . Get to position under the bar and explode up rest the bar back on to pins and repeat important you reset bar to take the tension out the muscle , done this last night and I don't know if it was because it was a new exercise or the starting from a unloaded position but it felt good real good never felt a pump like it for a while will be doing them again for definite .

I get it guys .. See ya..

[Papa Smurf]

Greetins Marcus!! Any more plans for additional ink? Still havent decided on my back piece yet. Youve seen the latest across back of shoulders........Was think about a picture of Azrael, the angel of death

[Capebuffalo]

Don't know why but this makes me think of Marcus

www.youtube.com/watch?v=9-2dN9E8vPk

[Papa Smurf]

Don't know why but this makes me think of Marcus

www.youtube.com/watch?v=9-2dN9E8vPk

Hey Cape, was really enjoying the ab thread Marcus started about you...............right up to were it got hiJacked!!

[Capebuffalo]

Hey Cape, was really enjoying the ab thread Marcus started about you...............right up to were it got hiJacked!!

It's all good. I've hijacked threads inadvertently. Just got to get back to my past splendor. Lol

[Papa Smurf]

It's all good. I've hijacked threads inadvertently. Just got to get back to my past splendor. Lol

Yea Im gettin pretty jacked up about contest................ I know I can greatly improve my wheels, since I currently have none, and maybe cutting some fat, might give me a shot a placing.................

Was practicing my "relaxed" pose at gym today..............nothing relaxed about it!!! lol

[Capebuffalo]

Yea Im gettin pretty jacked up about contest................ I know I can greatly improve my wheels, since I currently have none, and maybe cutting some fat, might give me a shot a placing.................

Was practicing my "relaxed" pose at gym today..............nothing relaxed about it!!! lol

Never relaxed. Remember start from the floor up flexing. Only 1/4 turns. We did the mandatories for the last one. Those are strenuous.

[Papa Smurf]

Never relaxed. Remember start from the floor up flexing. Only 1/4 turns. We did the mandatories for the last one. Those are strenuous.

Yea, the guy that owns our gym use to compete............. Im gonna get him to take all my pics............My before pics and after pics will both be post workout at the gym........

Im doing this more for me, than the contest..........

[Capebuffalo]

Yea, the guy that owns our gym use to compete............. Im gonna get him to take all my pics............My before pics and after pics will both be post workout at the gym........

Im doing this more for me, than the contest..........

No way in hell I'm winning or placing. But it's something to aim for every morning in the gym. Human project. Just saying.

[Papa Smurf]

No way in hell I'm winning or placing. But it's something to aim for every morning in the gym. Human project. Just saying.

Yea, I just like having something to get ready for other than summer!!!

[Capebuffalo]

Marcus did you look at the clip I posted. Was that you that came in with the apron?