**Marcus's HIT Dungeon**

[Java Man]

Quiet in here.

Off today. Ate non stop and did household chores.

8 plate sized protein pancakes
A 4 egg omelette with cheese, ground beef, onions
3 slices of toast
2 turkey breast sandw iches
2 bowls chicken and pasta with tomato sauce
A can of peas
A can of corn
Salad
2 cups oatmeal

That's what I ate so far today and I'm still hungry. Lol.

[marcus300]

This morning was cardio and arms. Feeling fat tbh, I think its a sign from my body to take it handy next week then go for another burst. Gym partner was saying I dont look bad but I feel fat round middle, not sure if it is from the sheer quantity of food or liquid I've intaked from yesterday as I was saying I was constantly scavanging.

Listen to your body if your gaining bf pull back on your calories and increase your cardio, eat more clean and stop drinking at weekends

[marcus300]

Quiet in here.

Off today. Ate non stop and did household chores.

8 plate sized protein pancakes
A 4 egg omelette with cheese, ground beef, onions
3 slices of toast
2 turkey breast sandw iches
2 bowls chicken and pasta with tomato sauce
A can of peas
A can of corn
Salad
2 cups oatmeal

That's what I ate so far today and I'm still hungry. Lol.

You dieting Java?

[Java Man]

You dieting Java?

Lol. Smart ass!

I know that probably constitutes just breakfast for you I'm working on it. Its called the 'just eat, you little sissy!' diet

[DCI]

Listen to your body if your gaining bf pull back on your calories and increase your cardio, eat more clean and stop drinking at weekends

Haven't had a drink in 4 months so thats not it just thinking it was everything that I ate because today feel fine and as you say I cut the cals yesterday and today.

[kelkel]

I just read this article and it got me thinking.

Are You Stimulating or Annihilating? | Iron Man Magazine

On the surface, it sounds like the total opposite of what Marcus and Kel have been teaching us. But then I wonder whether some of the different principles can be combined or modified.

Thoughts?

Thoughts are this. He did not build himself to a pro level with that methodology. Once he attained that level his goals and objectives changed as necessary to fit his body. Meaning more refining and less focus on building. He began to think more long term. Nothing wrong with that as he was satisfied with his size. Go back and read up on how he and Gaspari used to train together when they were partners. It's nothing like that article says.

[kelkel]

You dieting Java?

Ha ha ha ha to infinity.

Damn funny.

[marcus300]

Lol. Smart ass!

I know that probably constitutes just breakfast for you I'm working on it. Its called the 'just eat, you little sissy!' diet

Just eat sounds good

[Hazard]

Just eat sounds good

That's a good rule

I can't wait for this weekend to be over. My diet has been all fvcked up. The gf changed plans on me all weekend

[Fcastle357]

That's a good rule

I can't wait for this weekend to be over. My diet has been all fvcked up. The gf changed plans on me all weekend

Nothing pisses me off more than eating during the weekends. Things get changed up things to do and my will power on the weekend sucks. Always say ill restart Monday.

[DCI]

Quiet in here.

Off today. Ate non stop and did household chores.

8 plate sized protein pancakes
A 4 egg omelette with cheese, ground beef, onions
3 slices of toast
2 turkey breast sandw iches
2 bowls chicken and pasta with tomato sauce
A can of peas
A can of corn
Salad
2 cups oatmeal

That's what I ate so far today and I'm still hungry. Lol.

Sounds like me on friday just couldn't feel satisfied was mad

[marcus300]

That's a good rule

I can't wait for this weekend to be over. My diet has been all fvcked up. The gf changed plans on me all weekend

How's the training going haz and the diet

[RipOwens]

Chest today including decline bench which i am really enjoying. Anyway, felt ferocious but could have hit it harder.

[Java Man]

Sounds like me on friday just couldn't feel satisfied was mad

I consider it a good thing. I'm always trying to increase my tank capacity. It's getting damned expensive though. Are you supplementing with b12 injections? My appetite has been off the charts since I started that.

[Java Man]

Arms tonight. Threw a few sets of calves in at the end. Great session. Lots of energy. Left half the water from my body on the gym floor. 55min.

[DCI]

I consider it a good thing. I'm always trying to increase my tank capacity. It's getting damned expensive though. Are you supplementing with b12 injections? My appetite has been off the charts since I started that.

Nope, luckly for me I can put away a good bit of food sometimes I do struggle with carbs but that is rare thankfully

[Java Man]

Meaning what? You eat too many carbs or you can't eat as much food when you carb load?

[DCI]

As in carb loading can be tough but normally its ok can be tough to eat all the carbs sometimes

[Java Man]

Ahh ok gotcha.

[Capebuffalo]

Critique please. Front upper body... what needs improvement and what excersises would be recommended for that improvement? Added 6 lbs in the last week. 210 lbs this morning. Any advise is as always appreciated.

[DCI]

Looking good man big arms on ya. Maybe shoulders could do with being attacked a bit just to get them in proportion with the rest of your size.

Maybe add mass to chest if you want a bigger one.

Exercises for shoulder building for me is bb plate shrugging and heavy db shrugs with pressing.

Chest maybe adding extra weight on flat pressing and flies

[Capebuffalo]

Looking good man big arms on ya. Maybe shoulders could do with being attacked a bit just to get them in proportion with the rest of your size.

Maybe add mass to chest if you want a bigger one.

Exercises for shoulder building for me is bb plate shrugging and heavy db shrugs with pressing.

Chest maybe adding extra weight on flat pressing and flies

Thx man. Forgot to mention I can't do flat bench due to shoulders. Started Hammer Strength bench last week.

[DCI]

Snap on flat benching use db's flat all the time any bb pressing makes shit of my cuffs.

You are in really good nick so there isn't much needed to improve. Have you tried really slow and powerful dropsetting? Amazing how you will shape yourself and grow.

[Capebuffalo]

Snap on flat benching use db's flat all the time any bb pressing makes shit of my cuffs.

You are in really good nick so there isn't much needed to improve. Have you tried really slow and powerful dropsetting? Amazing how you will shape yourself and grow.

Doing Marcus Dorian Hit with drops now. Huge difference. I gotta eat more lol.

[DCI]

Good man wasn't 100% sure what exactly you are doing. How long have you been going flat out?

Personally the last 3 months for me its all changed up its crazy

[Capebuffalo]

Good man wasn't 100% sure what exactly you are doing. How long have you been going flat out?

Personally the last 3 months for me its all changed up its crazy

A while now. I think next week I'm going to back off and rest and repair. Light week.

[DCI]

This is my light week every 6 weeks I a light week and change from building to the heavy weight to going to the heaviest weight repping it and the double dropping for 6 weeks I know the date that I am going to change the programme again.

I do this because you can forgot for long you have putting your body under what is to be honest a lot of overload to cns, yates speaks of doing light for a week or two in his bb.com series on youtube so there is some logic in it

[sawyer86]

Critique please. Front upper body... what needs improvement and what excersises would be recommended for that improvement? Added 6 lbs in the last week. 210 lbs this morning. Any advise is as always appreciated.

Looking good cape! Could you show us a shot of your back? Im also suffering a shoulder injury.

[Capebuffalo]

Looking good cape! Could you show us a shot of your back? Im also suffering a shoulder injury.

Yes. Back tomorrow. Legs Thursday if no one minds. I would like some input. I'd like to change things up a little so the body doesn't get used to things.

[sawyer86]

Ok man.

[marcus300]

Critique please. Front upper body... what needs improvement and what excersises would be recommended for that improvement? Added 6 lbs in the last week. 210 lbs this morning. Any advise is as always appreciated.

I'm on my phone at the moment but from what I can see your looking great and have made solid gains from the alst time ive seen you, good chest and nice thick upper chest, delts look fine and arms are solid, cant see your traps from that angle but yeh Cape keep doing what your doing because your making improvements.

[marcus300]

This is my light week every 6 weeks I a light week and change from building to the heavy weight to going to the heaviest weight repping it and the double dropping for 6 weeks I know the date that I am going to change the programme again.

I do this because you can forgot for long you have putting your body under what is to be honest a lot of overload to cns, yates speaks of doing light for a week or two in his bb.com series on youtube so there is some logic in it

Yes do a light week because its impossible to carry on with that assault of this type of training for weeks on end, all what will happen is burn out. Drop all the advanced training protocols and just go to failure only

[Tron3219]

Starting a little pre-pre contest prep today. Utilizing Marcus prime for about 10 weeks. Aiming for 1 to 1.5 lbs fat loss a week. Hoping to get to sub 10%. Think I'm sitting at 12-13% right now. After that 10 weeks ill do a short burst cycle then go into full contest prep mode.

Leg day today:
Squats
135 x 15
225 x 10
225 x 10
315 x 10
405 x 8
425 x 4.5

Close leg hack squats
260 x 15
350 x 8
440 x 6.5

Seated leg curl
110 x 15
150 x 11.5
150 x 8.5
150 x 5.5

Leg extensions
170 x 10
210 x 10
230 x 10

45 degree donkey calf raises superset with seated calf raises
270 x 10, 110 x 8
290 x 8, 100 x 6
320 x 6, 90 x 6

10% incline; 3mph - 30 min

[marcus300]

Chest today including decline bench which i am really enjoying. Anyway, felt ferocious but could have hit it harder.

Sounds good, take it easy there is no rush just make sure you open up the mind so you believe you can train in this fashion then learn perfect form and then make sure you fully understand training to positive failure which is harder than most think then after you have accomplish all this you can move on to the advance protocols

[DCI]

Yes do a light week because its impossible to carry on with that assault of this type of training for weeks on end, all what will happen is burn out. Drop all the advanced training protocols and just go to failure only

I'll do a report log this week if that suits

[marcus300]

shoulder and abs

single DB side laterals
3 warm up sets - hitting around 12 reps each
1 working set -failure at 7 reps + 3 partials

Front raises
2 feel set - 10 reps
1 working - 6 reps + 4 partials

rear delts - high rope pulley
4 sets of high reps

smith machine front press
2 feel sets -10-12 reps
1 working - 6 reps + 2 drop sets all done to failure

shrugs
2 feels sets
1 working set to failure + 3 drops

weighted rope crunches
hang leg raises

[DCI]

Sounds good marcus might try the above exercises tonight

[kelkel]

Heading to the dungeon for chest and arms. Yeah!

[DCI]

If we dont hear back we know why you cant type lol

[Tron3219]

Heading to the dungeon for chest and arms. Yeah!

I want a dungeon...