**Marcus's HIT Dungeon**

[canesfan804]

The scale is "ok" every now and then but IMHO judge yourself by the mirror. Mirror's don't lie. And we don't walk around with a scale.

I agree with you Kel but I still have a hard time not going by weight. I think cause I have always wanted to be 200+ lbs. I have see it (well 197) but was too high BF. So now I say Id like to still hit 200 but at 12% or less. I doubt my little frame will ever see 250 I think 220 would b massive at 5'7" as long as I keep BF low.

[kelkel]

I agree with you Kel but I still have a hard time not going by weight. I think cause I have always wanted to be 200+ lbs. I have see it (well 197) but was too high BF. So now I say Id like to still hit 200 but at 12% or less. I doubt my little frame will ever see 250 I think 220 would b massive at 5'7" as long as I keep BF low.

That would be impressive.

[Sgt. Hartman]

Needed some extra motivation for legs today and figured this would be fitting in here.

Don't skip leg day!!!!

[blummy]

Just goggle it. There are 3 good ones. Go slow controlled and use light light weight

Thanks gearbox , I did a while back and it only came up with stretches. I'll look further into it.
I'll post what I find, is there anything I should stay away from? I'm already doing them just want to check my form.

[blummy]

Back today, wasn't to impressive today, had to train really early due to work so a little sleep deprived and I could possibly be getting sick.

Pretty much broke even with my previous week with some improvements here and there. I don't feel I pushed as hard as I could tho so wasn't very happy with it.

[DCI]

Back tonight for me was great. Only problem was my is my lower beck is slightlysore from squatting last week and then sitting for 10hrs over the weekend driving so decided against deads and bb rows.

Instead I did the seated row free weight machine
Along with wide grip lat pull down
Close grip lat pull down
T bar rows
Single rows with dbs
Theb hypers

And cardio after it. I have alao changed my diet up a bit which it seems to be responding quite well too

Hopefully my back will heal soon as its quite annoying tbh

[AD]

You have to keep pushing yourself, don't get set on something different keep aiming to failure and once you hit failure go beyond failure. It may take you 2-3 months to fully get to this stage or even longer but you have to keep your goal. Don't think ohhh this routine will do just fine. Its fine if you can only hit 2 mins rest in between sets, that's not a major issue but try and focus and push towards failure, then start planning going beyond with rest pause, dropsets, forced and negs. I find dropsets/rest pause best for legs take you to a zone in your head were you seem to be alone and the outside world is cut off. Kind of spooky feeling when there is only you and your heart pumping lol

Keep on it AD, keep pushing because one day you will wake up with these fuking big tree trunks and think - fuking hell where the fuk did these come from...

Have a spotter to help you on your last rep then if you don't fancy dropping on the racks. Try not to think about dropping he weight more about adding one more rep to what you normally do, once you add further reps rack the weight and rest pause it or even drop set and rep some more. You could even pre exhaust sometimes just paly around with it but you said one thing what you need to over come and that's "I have been afraid to push to proper failure" teach yourself to go into this zone, think about something what ignites the adrenalin so you get that one more rep in good strict form.

Its not easy AD, some find it really hard to go to failure and some think they already do but in reality they don't. You can do it if you want it hard enough..........best of luck and let me know how you get on

got a spotter for my squats today. went to positive failure for 3 sets, 2mins rest in between. less weight for second and third set, but kept going till the last 2 reps of each set was all spotter. really happy with the workout, but i think the spotter didn't enjoy it as much. he was practically lifting me plus the bar. lol.

looking forward to the DOMS tomorrow.

[Java Man]

I agree with you Kel but I still have a hard time not going by weight. I think cause I have always wanted to be 200+ lbs. I have see it (well 197) but was too high BF. So now I say Id like to still hit 200 but at 12% or less. I doubt my little frame will ever see 250 I think 220 would b massive at 5'7" as long as I keep BF low.

I'm 5 inches taller than you and 225 I'm not huge but nobody would say I'm small either. 220 at 5' 7'' tall at 12% or less is impressive and I'm sure you could do it.

At my height I'd have to be 270lbs to have the same proportions. That is huge! Go for it man

[Java Man]

Back today, wasn't to impressive today, had to train really early due to work so a little sleep deprived and I could possibly be getting sick.

Pretty much broke even with my previous week with some improvements here and there. I don't feel I pushed as hard as I could tho so wasn't very happy with it.

We all have those days man. Tomorrow's a new day.

[marcus300]

When you talk about the wall, should i incorporate HGH now or later when I hit a real plateaux or am I wasting time by not using all the tools of the trade immediately ?

When the wall comes along that's when the game changes, many things have to change and looking back over your previous cycles, dosages, training and diets will help you a great deal to springboard back into growth and over the wall. HGH can help a great deal at this stage

[marcus300]

Needed some extra motivation for legs today and figured this would be fitting in here.

Don't skip leg day!!!!

amazing and just got my rage going through the roof

[kelkel]

got a spotter for my squats today. went to positive failure for 3 sets, 2mins rest in between. less weight for second and third set, but kept going till the last 2 reps of each set was all spotter. really happy with the workout, but i think the spotter didn't enjoy it as much. he was practically lifting me plus the bar. lol.

looking forward to the DOMS tomorrow.

Have the spotter help a little, not do it for you! Remember some lifts are more precarious than others and forced reps just really aren't an option. Safety comes into play here. Drops and RP would be my choice for squats.

[kelkel]

Killed legs yesterday btw.

Extensions: Two working with double drop on last
Vertical press: One working with two RP sets. Killed me.
Squats: One balls out heavy to failure. No drop or RP needed. Very happy with the reps.
Seated leg curls: Two sets with double drop on last.
Normal calf work.....

One of those work outs that just felt great.

[canesfan804]

I'm 5 inches taller than you and 225 I'm not huge but nobody would say I'm small either. 220 at 5' 7'' tall at 12% or less is impressive and I'm sure you could do it.

At my height I'd have to be 270lbs to have the same proportions. That is huge! Go for it man

That is the long term goal. Right now I want to hit that 200 mark by January 1st. I am doing my first BB comp in June and would like to walk out at a shredded 185. Although I know that would be almost 10 lbs of lean muscle in 1 year I'd still like to shoot high. I definately wish I had gotten back into shape 5 years earlier. I could have my goal already.

[DCI]

One of those work outs that just felt great.

Love those work outs, been having a great week myself even with the twinge in my lower back but will get over that, can't wait for shoulders and legs tomorroe

[kelkel]

Love those work outs, been having a great week myself even with the twinge in my lower back but will get over that, can't wait for shoulders and legs tomorroe

Yep. I don't generally have what I'd call "bad" work outs but sometimes things just "feel" better on some days. Whether it's due to better rest or something else, who knows. I did feel a little "heat" in my shoulder on Monday so I've been loading up with DMSO and a little NSAID's to keep any inflammation from developing.

[kelkel]

That is the long term goal. Right now I want to hit that 200 mark by January 1st. I am doing my first BB comp in June and would like to walk out at a shredded 185. Although I know that would be almost 10 lbs of lean muscle in 1 year I'd still like to shoot high. I definately wish I had gotten back into shape 5 years earlier. I could have my goal already.

Glad to hear this.

[DCI]

Yep. I don't generally have what I'd call "bad" work outs but sometimes things just "feel" better on some days. Whether it's due to better rest or something else, who knows. I did feel a little "heat" in my shoulder on Monday so I've been loading up with DMSO and a little NSAID's to keep any inflammation from developing.

It is funny how after some work outs you are feeling like you are on a cloud of air. That you are buzzing from just finishing the weights and at home.

I have been putting anti inflam gel on my back just to safe.

[blummy]

Killed legs yesterday btw.

Extensions: Two working with double drop on last
Vertical press: One working with two RP sets. Killed me.
Squats: One balls out heavy to failure. No drop or RP needed. Very happy with the reps.
Seated leg curls: Two sets with double drop on last.
Normal calf work.....

One of those work outs that just felt great.

Do you normally only do the one hamstring exercise or do you just find the leg curls cover what you want? Or do you mix it around.
Otherwise that is a very similar to what I'm doing but I want to add in some straight leg reads after the leg curls, not needed maybe?

[MajorPectorial]

Do you normally only do the one hamstring exercise or do you just find the leg curls cover what you want? Or do you mix it around.
Otherwise that is a very similar to what I'm doing but I want to add in some straight leg reads after the leg curls, not needed maybe?

Personally love str8 leg dreads +seated leg curls. I'll even test my strength with Russian leg curl (no bench) ;+). But. My hammies are pretty damn big compared to my quads. But this is changing.

[kelkel]

Do you normally only do the one hamstring exercise or do you just find the leg curls cover what you want? Or do you mix it around.
Otherwise that is a very similar to what I'm doing but I want to add in some straight leg reads after the leg curls, not needed maybe?

Well, my squats are pretty deep so they involve hams as well, but, I do add in stiff leg deads occasionally. I get tired of them quick though as before I got the seated extension/curl machine stiff leg deads were all I could do for hams for years. Years.

[MajorPectorial]

Man. Leg day today. Nearly one week into my fourth cycle. This one tren a/test e combo.

Walked in so psyched up I started with deads. Being tall I've Always had problems with this n sufferers with back probs for many years so hit my legs from every angle bit dead lifts.

Felt like a f'in god all the way up to 200kg. Growled that mutha up for a good six reps. Felt absolutely amazing. Carried on n finished with leg curls 4 sets of 100kg x 20/20/15/12failure with 5 neg failure. And 4 sets of leg extension for 200kg at 15/15/10/8failure n 5 neg failing hard

Still feel amazing now n its hard not to go back n hit some biceps.

[MajorPectorial]

OK...

Went back to the gym and I still felt unstoppable!. New best on curl bar of 30kg each side so 70-75kg (gym staff not sure if bars 10 or 15) I just go by weight each side. Think its only ten. But done the Max for two sets of three reps after one feeler and set of 8 easy at 25's (my old best). Loving my gym time today. Really lovin it.

[kelkel]

Now go rest and eat.

[AD]

Now go rest and eat.

"Like"

[DCI]

Did abs and arms today and very light cardio. As did legs last night. All i did was walk on the threadmill for 15 mind to get a bit of bloodflow.

Today and tomorrow are restong monday is a bank hol here and will be going out on a track which should be fun so preparing meals tomorrow for the day

[MajorPectorial]

Now go rest and eat.

Yep did that. Twice so far. Still bloody hungry!!!!

[blummy]

Did shoulders and tris on Friday night went well. I've got sick tho.
So was hoping to rest sat and Sunday and eat well but that hasn't happened. Got called into work sat morning at 4am and had to do a 16 hour day and now im back there today. So had no time to prep any food or rest.. but I've made sure I've been eating regardless even if it is bad food like a burger because the way I look at it its better to eat something then not to eat at all. Feel pretty crap tho. I don't think my body is used to this much fatty food haha

But did weight myself Friday and sat morning and came in 1.6 and 1.7kgs heavier then previous weeks (I generally weigh myself 3 days In a row and average them) so happy with what that says but very skeptical since I'm only on 2500 cals

[marcus300]

Managed to get in the gym for 6 days in a row but then had 3 days off which worked well. Shoulder is getting better still cant lift anything like i use to and can not start with a heavy lifting compound movement on my delts or chest so been doing a lot of pre exhausted on every bodypart for a change. While I've changed my training to repair my injury I've also changed my diet to really low carbs on my off days and keeping carbs on training days just pre and post work-out. Increased my cardio and dropped some unwanted bf.

Strength is coming back slowly and with the massage and my pre exhausted training I've been doing it shouldn't be to long before i try and start adding some weight again to my compound pressing movements, but nothing explosive but very slow controlled reps maybe end of next week see how it copes.

Been very busy with work and other personal projects so haven't had much time to correspond daily on the thread or answer many question on the forum but i am on daily reading and will get around to things once I've finished something I've been working on. I'm still here

I've increased my deca dose to 300mgs per week while on my Nebido to help repair and just helps things along, or that's my story anyway but ready to go on cycle once i am ready to throw some weights around properly, but then again there isnt much need i'm holding really decent size at moment so see how things go with getting back to some serious training.

[kelkel]

Marcus glad to hear your making positive progress! Slow and steady wins this race brother! You'll be back in full swing in no time!

[DCI]

What Kel said, great to hear of progress

[Java Man]

That is the long term goal. Right now I want to hit that 200 mark by January 1st. I am doing my first BB comp in June and would like to walk out at a shredded 185. Although I know that would be almost 10 lbs of lean muscle in 1 year I'd still like to shoot high. I definately wish I had gotten back into shape 5 years earlier. I could have my goal already.

10lbs lbm in 1 year can be done. GL in the comp.

[Java Man]

OK...

Went back to the gym and I still felt unstoppable!. New best on curl bar of 30kg each side so 70-75kg (gym staff not sure if bars 10 or 15) I just go by weight each side. Think its only ten. But done the Max for two sets of three reps after one feeler and set of 8 easy at 25's (my old best). Loving my gym time today. Really lovin it.

Standard olympic ez curl is 25lbs. I put one on the scale a few weeks ago because I want sure either and got sick of everyone telling me something different.

[Java Man]

Glad to hear your recuperating the shoulder and still hitting the gym marcus. I had to lay off mine for a few.weeks myself. It's a lot better now. Not perfect, but I was able to do some heavy close grip benching tonight without too much trouble. It did hurt enough to tell me I need to lay off going heavy a bit longer though

I'm just working with extremely strict form and less weight + changing the movements for upper body. Using machines rather than free weights still makes me sore but without the cuff involved too much. Send to be doing the trick. I'm on deca too right now so maybe that's helping as well.

[marcus300]

Marcus glad to hear your making positive progress! Slow and steady wins this race brother! You'll be back in full swing in no time!

Glad to hear your recuperating the shoulder and still hitting the gym marcus. I had to lay off mine for a few.weeks myself. It's a lot better now. Not perfect, but I was able to do some heavy close grip benching tonight without too much trouble. It did hurt enough to tell me I need to lay off going heavy a bit longer though
.

I'm feeling good and going to attack two major bodyparts tomorrow which I haven't done in a long time, nothing extreme just pre exhaust with very short rest in-between sets. Might do shoulder and back that should fuk me right up

[kelkel]

Just hit back first like I always do. Helps warm the shoulders up big time.

[BG]

I'm feeling good and going to attack two major bodyparts tomorrow which I haven't done in a long time, nothing extreme just pre exhaust with very short rest in-between sets. Might do shoulder and back that should fuk me right up

Good to hear buddy ! Im on the up and also. Hit 365 on bench for 2. Not bad for 3rd week back after 6 months. Arm felt good but Im babying or weaker on my injured side. My partner said its was dropping to I have to work on that. Im not going up in weight until I get 10+. Also going for a cortisone shot on thursday, should help my elbow. Stay strong pal, you'll be right back in the heavy game soon enough.

[marcus300]

Good to hear buddy ! Im on the up and also. Hit 365 on bench for 2. Not bad for 3rd week back after 6 months. Arm felt good but Im babying or weaker on my injured side. My partner said its was dropping to I have to work on that. Im not going up in weight until I get 10+. Also going for a cortisone shot on thursday, should help my elbow. Stay strong pal, you'll be right back in the heavy game soon enough.

sounds great my friend, glad to hear my friend

[marcus300]

Update

One hour before training I took some superpump max to help me get through the workout, I normally only do one major bodypart per workout. For me my body respond best to this and builds far more dense tissue if all my energy and focus goes on one major body part but today due to my injury and my work schedule I decided to do 2 major BP, back and shoulders. Not lifted anything serious since my shoulder injury and had some pain during workouts but its been repairing very fast which my body tends to do so was looking forward to pushing some weight to see how my shoulder feels.



just straight sets but trying to see if I can up my weight because ive been training like a girl recently and the weights have been very light pre exhaust fashion. After about 45mins of taking the superpump I started to shake and feel hyper so went to the gym and started with back. Shoulder felt really good didn't feel any pain what so ever so upped my weights for the last set and no issues. Manage to do 3 plates a side with O bar on bent over rows and only 10 days ago I was only doing one plate a side. Felt easy and moved the weight really slow and controlled and no issues within the shoulder, 10 reps and moved on. Managed to get my weights moving upwards on all back movements and shoulder felt great and back was pumped to the max.



Moved onto shoulders and started with single side laterals to pre exhaust my delts before I started to press which was the problem area for me. Sides laterals felt good and did 3 straight sets moving the weight up and no issues what so ever but even though I could feel the injury was there it wasn't causing me pain that I had to drop the weights down. Controlled slow style contracting the side delt which got me a great pump going. Moved onto shoulder press which ive been having trouble with, only been repping one plate a side since injury and that was causing me some pain but today felt good so I started to rep and no pain brought the bar down to around nose/mouth area and powered slowly up in a controlled fashion, so added more weight for the next set and did 2 plates a side with ease repped 10 out easy and again could feel the shoulder injury but no serious pain what were telling to stop so last set I thought I would try 3 plates a side and see how I manage that. Knocked them out with ease and no issues with my shoulder and my delts were on fire, didn't up the weight stayed at this and did another set and shoulders felt good. Cant believe how much I have repaired but still not going to failure or using any other methods to go beyond failure just pre exhaust straight sets. Delts were feeling strong, did some stretching and could feel the injury when my hand went over to the back of my head but last week I couldn't even reach the back of my head to even hold the squat bar so really feel good about things.



Saying that I did two major bodyparts which isn't my fashion at all I did really good, the superpumped helped me a lot but the power is coming back I could feel it inside me ready to burst out but I kept it under wraps but teased myself and got a great workout done and again with with 2 major BP lol, I know I keep saying it but that is good for me LOL. I am repairing fast which is the normal for me so all is good, what this space because I am on the way back. Ive lost some bf while ive been carb cycling and dopped a little size due to me not training so intensely which is normal for me, but things are looking great and i feel so much better and at least i am not using baby weights anymore. Hopefully i haven't damaged anything but i don't feel i have, the damage feels all within the muscle and not on my injury.

[Back In Black]

Good news buddy

Bet your baby weights are extremely heavy for alot of the rest of us