**Marcus's HIT Dungeon**

[DCI]

I too think Marcus should write a book but it has been said a lot and I don't think Marcus is a person who craves attention etc if he was he would be off doing what all the other bb'ers the expos selling their sponsored protein etc.

I think Marcus from talking to him a good bit does this more for the people who listen and are willing to learn and take in the info he has gathere over many years of trainng like when he started out he was shown by the old school guys in his gym and now he is passing it to us which I think is unreal and we should feel previledged. I know I am as up until 5 months ago I was lacking focus and direction and now I've learned more understand more than ever before becuuas instead of reading conflicting info I have kept to marcus and kk from this thread and the other respected members that post in it.

Everyone here in this thread is honest and respectful and open to trying and adapting to new things which is a benefit to all of us.

[Dougiefresh7707]

but nowadays, you dont need to write a book to make money. how about starting a youtube channel like DY?

I would watch your suggestion to watch DY changed things for me in the gym in a big way went from thinking I would never become sore again to taking a couple rest days after legs. Love that feeling though knowing you went as hard as possible and feeling the hard work pay off!

[milky01623]

Sounds good. Legs on Sunday for me

You'll have to write it because my English writing doesn't go down so good around the world. Lol

If I did legs on Sunday I don't think I'd be at work Monday lol

[DCI]

Normally for me legs are done on a Thursday and it's not till Saturday before they feel sore. My legs are very tight here at the moment.

[DCI]

So did cardio this morning, came home and made the flapjacks. Holy god they are savage, I think kel said to add a banana and to be honest they really set off the flavour love it.

I used 5 scoops of dynamatize slow release choc protein, with 28g of oats, with a heap of pnut butter and a well ripe banana savage. Put it in a long thin baking tray and left at a low heat to cook it slowly as wasn't sure how quickly it would cook.

I got it perfect as was watching it cook, cooked on the outside and soft in the middle the oats give it a lovely crunch. These will made regularly savage stuff and not sickly sweet class stuff.

[human project]

Marcus just read what you wrote to Human Project in your diary and I am not trying to be a brown nose or anything but like I have told you before I think you should write a book. Your experience, advice, and the way you articulate it is spot on and stellar. Definitely look up to you and if the forum owners aren't giving you some sort of compensation for your contributions I think they should start since you are an asset. The forum would not be what I feel it is without your advice, knowledge, and presence.

I respect the fact you told me your private life restricts you from writing a book and going public but I just wanted to tell you again. Once again I am not trying to kiss your ass just am the type of person that gives credit where credit is due. Thanks for helping me with all my questions and bothers.

Chi

X2 Marcus.... I honestly feel like I owe you money or something.... I wish you could take me on as an actual client but I'm guessing I don't have the money to afford your services... Not to mention I doubt you have the time for more clients

[trent2]

marcus if you dont mind me asking. What anabolics are your currently running.. Sorry if you have already stated i havent gone thru all the pages lol

[marcus300]

I too think Marcus should write a book but it has been said a lot and I don't think Marcus is a person who craves attention etc if he was he would be off doing what all the other bb'ers the expos selling their sponsored protein etc.

I think Marcus from talking to him a good bit does this more for the people who listen and are willing to learn and take in the info he has gathere over many years of trainng like when he started out he was shown by the old school guys in his gym and now he is passing it to us which I think is unreal and we should feel previledged. I know I am as up until 5 months ago I was lacking focus and direction and now I've learned more understand more than ever before becuuas instead of reading conflicting info I have kept to marcus and kk from this thread and the other respected members that post in it.

Everyone here in this thread is honest and respectful and open to trying and adapting to new things which is a benefit to all of us.

A few friends have mentioned it to me before and it does cross my mind. Trouble is I don't have any credentials for writing a book ive just got 25 years worth of experience which would go far when your writing a book and ive not achieved anything in the bodybuilding arena so would be hard. I also don't have any avenues to sell such a book. I also have to remain anonymous due to my personal and working life. But defo interesting to see so many people mention it, thanks

If I did legs on Sunday I don't think I'd be at work Monday lol

Normally for me legs are done on a Thursday and it's not till Saturday before they feel sore. My legs are very tight here at the moment.

Ive just done legs because I haven't been in the gym for 3 days due to my work schedule last week, but good session and feeling numb

X2 Marcus.... I honestly feel like I owe you money or something.... I wish you could take me on as an actual client but I'm guessing I don't have the money to afford your services... Not to mention I doubt you have the time for more clients

You owe me nothing, I also don't have client anymore due to other aspects of my life what I have to focus on. At the moment I have only 3 clients which isn't hard work and I what I charged was peanuts, it was just for my time answering question.

marcus if you dont mind me asking. What anabolics are your currently running.. Sorry if you have already stated i havent gone thru all the pages lol

I am going to write something about cycling soon for this thread, think it may be time to move onto the guts of the size game it will be interesting

[DCI]

**** the crenditionals man, I have no college but work harder and smarter in my job than most of the apes that do. All what degrees etc say is you can study for a certain test on a certain day and pass.

Some of the best mechanics etc i know aren't even qualified bit the diff between them and fully qualified ones is, they have a genuine imterest in working on cars etc and don't like to be beaten etc

[panntastic]

Some of the best mechanics etc i know aren't even qualified bit the diff between them and fully qualified ones is, they have a genuine imterest in working on cars etc and don't like to be beaten etc

When I was an apprentice I worked with a bloke who was due to retire and he had no papers, but was close to being genius in my eyes
He used to take watches and carriage clocks apart and put them back together, for fun.

[AD]

I am going to write something about cycling soon for this thread, think it may be time to move onto the guts of the size game it will be interesting

Looking forward to that.

[panntastic]

looking forward to that.

^^^x2^^^

[marcus300]

Looking forward to that.

^^^x2^^^

what kind of stuff do you want to know, tell me some topic you want me to cover

[AD]

Your opinion on cycling. Do you keep it simple with very few compounds? Or do you stack em up 5 or 6? I know you like short cycles. At crazy dosages? Or your version of "most common beginners cycles look here"! Lets say beginners to intermediate cycles.

[AD]

Your experience with GH and insulin too.

[DCI]

When I was an apprentice I worked with a bloke who was due to retire and he had no papers, but was close to being genius in my eyes
He used to take watches and carriage clocks apart and put them back together, for fun.

Exactly. The buddy who does all the major work on my car is a service engineer. But he knows more about time consuming jobs on cars than anyone else I know and is willing to admit when he isn't sure about something

[panntastic]

what kind of stuff do you want to know, tell me some topic you want me to cover

In all honesty
I think a encyclopaedia to getting BIG is what's called for.
Your views on how to get there and covering all aspects the whole picture.
I read Arnold's encyclopaedia to bodybuilding and yeah was insightful but there was no character to it.
Reading it felt like it wasn't his words or thoughts.

Some of the posts written in this diary are really ****ing gripping
You've replied with such a passion towards this because you eat breathe sleep getting big we know your words come from your own experiences.

Your posts are extremely motivational you have given so much to us all here by doing this diary and what makes it better is its not copy and pasted all over the board.
The people who are interested know where to find it.

Its helped myself and countless others a million times over mate
Thank you.

You should definitely do a layman guide.
Cover all aspects
Motivation
Diet 24 hour feeding
Cardio
Rest
HIIT training
Then move onto
Prime before cycling
Blast and cruise
Gh slin
Peptides
A big bastard book for blokes who wanna big big bastards.

And before I'm accused of ass kissing or brown nosing
I'm really not
This really interests me as I'm sure it does most members here I just feel strong enough to voice my opinions over that's all
This is something that can be passed down that I personally think is beneficial to all who want to get the goal of being big.

[DCI]

Just because you thank someone for helping you out isn't brown nosing imo.

What you are doing is being thankful and have this small thing that a lot of younger people don't have today and that is manners and respect for people who are trying to help you learn from their mistakes and passing on their knowledge that they have gathered. And to do this for free and without a condecending manner is a rare thing to find

[bigsiv]

Ass kiss Panntastic lol only joking buddy agree with everything you just said

[panntastic]

All to recently the term ass kiss has been thrown around a lot and if a small minded number of people feel I fit into that category then so be it
I'm sure they can be adult enough to tell me.

But I wrote that for the exact reason DCI just wrote
Marcus has 20+ years experience doing this and is passing it on for free and I for one am very great-full for him passing on the knowledge

[DCI]

Hell, I've said this before in the thread. I wish I knew of here and chatted to Marcus before this thread as I would be twice the size I am today with a deeper knowledge of the bb game and probably enjoyed it more.

You don't really see the pros bar yates and metzgers telling you how it is and not trying to sell you shit at the same time and them stating at the end of it here use these it's how I get big. Like some of the bb'ers now, I can't really blame them for doing it they are getting paid but it does get a bit ohh not this again

[gearbox]

I would rather you skip into the more moderate advanced cycles and yes talk about hgh. We already know the introduction to testosterone and using a test only first cycle.
I would like to know doses used to really push the mark and maybe some secrets learned to handle sides etc..

[bigsiv]

All to recently the term ass kiss has been thrown around a lot and if a small minded number of people feel I fit into that category then so be it
I'm sure they can be adult enough to tell me.

But I wrote that for the exact reason DCI just wrote
Marcus has 20+ years experience doing this and is passing it on for free and I for one am very great-full for him passing on the knowledge

You do realise I said I was joking and agreed don't you Pann?

[panntastic]

You do realise I said I was joking and agreed don't you Pann?

Yes of course mate i wasn't referring to you at all
Some threads on the board recently that have I assume been authored to create a split in the members and in these threads the term has been used plenty

[bigsiv]

Fair play buddy thank for clearing that up. Nightmare what's been happening on these threads lately I agree

[canesfan804]

and maybe some secrets learned to handle sides etc..

Latex and a mistress......

[panntastic]

Fair play buddy thank for clearing that up. Nightmare what's been happening on these threads lately I agree

It is but I'm sure admin and the staff have everything in hand

[kelkel]

Very nice stuff above guys. I'm sure it means a lot to the big guy.

[marcus300]

Your opinion on cycling. Do you keep it simple with very few compounds? Or do you stack em up 5 or 6? I know you like short cycles. At crazy dosages? Or your version of "most common beginners cycles look here"! Lets say beginners to intermediate cycles.

I can explain anything you want but a simple run down if that's what you want

Your experience with GH and insulin too.

Yes of course I will

In all honesty
I think a encyclopaedia to getting BIG is what's called for.
Your views on how to get there and covering all aspects the whole picture.
I read Arnold's encyclopaedia to bodybuilding and yeah was insightful but there was no character to it.
Reading it felt like it wasn't his words or thoughts.

Some of the posts written in this diary are really ****ing gripping
You've replied with such a passion towards this because you eat breathe sleep getting big we know your words come from your own experiences.

Your posts are extremely motivational you have given so much to us all here by doing this diary and what makes it better is its not copy and pasted all over the board.
The people who are interested know where to find it.

Its helped myself and countless others a million times over mate
Thank you.

You should definitely do a layman guide.
Cover all aspects
Motivation
Diet 24 hour feeding
Cardio
Rest
HIIT training
Then move onto
Prime before cycling
Blast and cruise
Gh slin
Peptides
A big bastard book for blokes who wanna big big bastards.

And before I'm accused of ass kissing or brown nosing
I'm really not
This really interests me as I'm sure it does most members here I just feel strong enough to voice my opinions over that's all
This is something that can be passed down that I personally think is beneficial to all who want to get the goal of being big.

Sounds great mate. And its not brown nosing its respect and I actually thrive of these comments to carry on, I feel very humble and appreciate them all

Just because you thank someone for helping you out isn't brown nosing imo.

What you are doing is being thankful and have this small thing that a lot of younger people don't have today and that is manners and respect for people who are trying to help you learn from their mistakes and passing on their knowledge that they have gathered. And to do this for free and without a condecending manner is a rare thing to find

well said

I would rather you skip into the more moderate advanced cycles and yes talk about hgh. We already know the introduction to testosterone and using a test only first cycle.
I would like to know doses used to really push the mark and maybe some secrets learned to handle sides etc..

Now your talking, ive done some serious heavy dosages and know which ones what build serious tissue with the least sides and also the ones what was overload for sides ergggg

[marcus300]

Very nice stuff above guys. I'm sure it means a lot to the big guy.

Yes it does mean a lot to me, it keeps this thread going if people are willing to listen and even more get results from what I explain to them.

[AD]

M: Chest, Bi's, Tri's

W: Total legs

F: Back and Shoulders

Now, before people say chest and arms are too much in one sitting. It simply works for me. I've been doing this a long time and understand my body. I get the entire workout done in just short of an hour (50 minutes) from the moment I hit my gym, including warm ups. I do not do a lot of sets and my training is pretty much how Marcus describes his theories. It's been this way for about 8-10 yrs now basically. As I've gotten older I've realized how important rest and recuperation really are and that we grow "outside" the gym. I also train exceptionally fast. I consider myself an "impatient" bodybuilder and just don't rest much. Probably why I never felt the need to do cardio.

After chest I hit biceps as it tends to give my triceps a brief period to recuperate. When I get to tri's they are still warm so I don't have to kill myself with a lot of warm-ups to get things going.

Anyway, that's basically my Monday workout. My gym is in my basement so the equipment is limited. I have to rely a bit more on intensity and motivation to keep getting results. Basic exercises simply work with the right mind-set. You don't need all the fancy crap. My goal is to get down there, be as productive as I can in as short a period as I can and get the fvck out. I've got other things to do!

kel

Stay with the new style and focus on one muscle group at a time, not bouncing back and forth. Your strength will come back up shortly. You'll see!

You have to get the right mind set and mentally prepare yourself for a serious set. What I would try is reduce the weight so your getting around 8 reps and take 15 deep breaths on the rest pause and carry on. See if that helps.

i have been doing this routine and with whatever high intensity tricks i can throw in for the past 4 wks. the only slight change is i train tues, thurs, and fridays. obviously in this short few wks, i haven't turn into a monster yet, but the aches i get post training is unreal. by friday, my body is still aching from tuesday's training. so by the end of each wk, i feel like a total wreck. every part of my body is in pain. good pain, i must say. i barely have time to fully recover and be painfree by monday but the whole routine starts again on tuesday.

obviously i am not complaining, i am totally enjoying this pain. i'll keep doing this for as long as i don't drop dead, and see how big i get in a year or two.

[marcus300]

i have been doing this routine and with whatever high intensity tricks i can throw in for the past 4 wks. the only slight change is i train tues, thurs, and fridays. obviously in this short few wks, i haven't turn into a monster yet, but the aches i get post training is unreal. by friday, my body is still aching from tuesday's training. so by the end of each wk, i feel like a total wreck. every part of my body is in pain. good pain, i must say. i barely have time to fully recover and be painfree by monday but the whole routine starts again on tuesday.

obviously i am not complaining, i am totally enjoying this pain. i'll keep doing this for as long as i don't drop dead, and see how big i get in a year or two.

The soreness is due to you not use to working the muscles so hard and recruiting those deep muscle fibres what are normal dormant, it will ease off once you get into and it should just become tender and not that deep soreness. If your recruiting all those new fibres and you have turned the intensity up and your constantly creating this tremendous over load on the body there is only one thing your body will do in response to it and that's to grow bigger and stronger

You have built a great body in such a short time anyway and I think your going to see some remarkable results, keep putting your body under this overload and feeding the recovery and in time you will posting that you have had to buy a whole new wardrobe don't forget to feed these workouts keep a constant supply of food flowing and keep us updated

[marcus300]

Going training shoulders and abs now.

I feel the need to drive through hell so I'm going to relieve some anger and aggression onto my body. My upper body hasn't been trained for 4 days so I am going to warm up fully then attack and go deep into the pain zone........i'm on one so will report back in an hour or so how it went ergggggggggggggggggggggggg

[AD]

The soreness is due to you not use to working the muscles so hard and recruiting those deep muscle fibres what are normal dormant, it will ease off once you get into and it should just become tender and not that deep soreness. If your recruiting all those new fibres and you have turned the intensity up and your constantly creating this tremendous over load on the body there is only one thing your body will do in response to it and that's to grow bigger and stronger

You have built a great body in such a short time anyway and I think your going to see some remarkable results, keep putting your body under this overload and feeding the recovery and in time you will posting that you have had to buy a whole new wardrobe don't forget to feed these workouts keep a constant supply of food flowing and keep us updated

when i become the biggest guy in my gym, hopefully in the not too distant future, i shall send a bottle of champagne each to you and Kel.

[DCI]

Going training shoulders and abs now.

I feel the need to drive through hell so I'm going to relieve some anger and aggression onto my body. My upper body hasn't been trained for 4 days so I am going to warm up fully then attack and go deep into the pain zone........i'm on one so will report back in an hour or so how it went ergggggggggggggggggggggggg

You been watchinh youtube again lol

[marcus300]

when i become the biggest guy in my gym, hopefully in the not too distant future, i shall send a bottle of champagne each to you and Kel.

Can I have 5kg of protein instead

[DCI]

Chest tonight all db's as was on my own. Had to go early as have stuff to do tonight.

Had a sample of grenade pre work out. Never again am I bothered with pre workout supps. This made me burp and fill my stomach with gas was very hard to recover constantly felt outta breath because I felt bloated. Did cardio after chest got a good pump but couldn't puah as hard due to the shortness of breath which annoyed me

[kelkel]

when i become the biggest guy in my gym, hopefully in the not too distant future, i shall send a bottle of champagne each to you and Kel.

Awesome!

Can I have 5kg of protein instead

How bout a new watch?

[marcus300]

Awesome!



How bout a new watch?

That would be nice

[AD]

leather strap?