**Marcus's HIT Dungeon**

[marcus300]

Wont be training for 3-4 days so stretching my prime out to 4 low during this time, I normally feel I need to replenish around the 3rd day so see how things go down around 10lbs on depletion and ive dropped some bf. Feeling small though

[AD]

Wont be training for 3-4 days so stretching my prime out to 4 low during this time, I normally feel I need to replenish around the 3rd day so see how things go down around 10lbs on depletion and ive dropped some bf. Feeling small though

a big guy feeling small, is way better than a small guy feeling small

just finished legs.
leg extension RP to 20, 3 sets (pre exhaust)
smith squats, 2 work sets
standing smith calf raise RP to 20, 3 sets
sitted calf raise, 2 work sets
lying leg curl 2 sets single drop
hyperextension focus on hams, 2 sets.

as i was leaving the gym, nearly rolled down the steps. legs have turned to jelly.

[satisfaction1822]

Be careful and make sure your form is spot on with that real heavy weight man.

Yeah I readjust after each rep so I don't sacrifice weight for form.

[milky01623]

Tell us how your training, how many sets etc, failure? standard sets, working sets?

Morning Marcus hope your enjoying the monsoon style weather as much as me lol

I train strictly to 1 working set,2 feel sets usually adding wieght on the 2nd set and lastly a working set which I now aim to get a minimum of 8 reps at a wieght which at 4/5 reps I struggle however if I don't get 8 ill either rest pause which I favor most or triple drop set until I can't physically do any more then try to get just 1 more
I've been doing this only for 2 weeks but I'm planning on continuing it for a while yet

[Capebuffalo]

Wont be training for 3-4 days so stretching my prime out to 4 low during this time, I normally feel I need to replenish around the 3rd day so see how things go down around 10lbs on depletion and ive dropped some bf. Feeling small though

Next week is go time correct? Which cycle did you finally decide on?

[Capebuffalo]

I'm posting this pic as motivation for myself.
Some of you have posted just nasty back shots and I realized mine needs work.
On the sauce and chad in particular. Marcus goes without saying.

[Igifuno]

You have more than a base cape.. If your goal is to grow your back, I have no doubt you will. You know what to do.

I'm about to go crush shoulders. Will post workout later.

[PurpleOnes]

Heya Marcus!

I wanted your advice on training. I did a mistake workout wise since I took on a workout for more experienced lifters.

Basicly I did 4 day bodypart split workout with too many sets, exercises and reps.

After reading Chris Acetos book and from other information I recieved I should of done a 3 day full body workout as a beginner more of a strength routine so I could build a base.

I wanted to ask you what basic 3 day full body training routine would you recommend?

Can I do a strength type of routine like the one I described while following a cutting diet?

My diet budjet will be around 100 € which is not a lot and my question is will I be able to structure a diet from it?

Here is a thread I made regarding my budjet and some of the food prices in my country http://forums.steroid.com/nutrition-...ould-i-do.html

[Sfla80]

Chest today! Felt great...wish I had a spot...need to read up on rest pause training.

Warmed up on incline hammer strength. Just light weight...getting everything stretched out and warm.

Flat DB press
1 feel (70#)
1 working at 95# dropped to 65# total 10 reps

Wanted to do DB incline...but all were taken so did BB incline
1 feel
1 working and dropped. 9 reps total

Flat Db fly
1 feel
1 working and drop 10 reps total

High cable Pully flys
Same as above but with 2 drops.
(when you guys do cables flys are you doing high, level, low? or switch it up)

Finished with some abs. Was spent though wasn't a great ab day lol

Hanging raises. Half straight legs all the way up, then half just knee raises
rope crunches
obliques holding a 45...not sure what this is actually called sorry :/ lol

[marcus300]

Next week is go time correct? Which cycle did you finally decide on?

I've got health issues at the moment. Problems have occurred with my scans so just waiting for some results then I'll decide. Prime is being extended which is great news

[marcus300]

I'm posting this pic as motivation for myself.
Some of you have posted just nasty back shots and I realized mine needs work.
On the sauce and chad in particular. Marcus goes without saying.

Looking good to me Cape

[marcus300]

Heya Marcus!

I wanted your advice on training. I did a mistake workout wise since I took on a workout for more experienced lifters.

Basicly I did 4 day bodypart split workout with too many sets, exercises and reps.

After reading Chris Acetos book and from other information I recieved I should of done a 3 day full body workout as a beginner more of a strength routine so I could build a base.

I wanted to ask you what basic 3 day full body training routine would you recommend?

Can I do a strength type of routine like the one I described while following a cutting diet?

My diet budjet will be around 100 € which is not a lot and my question is will I be able to structure a diet from it?

Here is a thread I made regarding my budjet and some of the food prices in my country http://forums.steroid.com/nutrition-...ould-i-do.html

I'll post on this later when I've more time probably Thursday.

[Fcastle357]

Always wondered what you looked like Marcus. That's awesome.

[marcus300]

Chest today! Felt great...wish I had a spot...need to read up on rest pause training.

Warmed up on incline hammer strength. Just light weight...getting everything stretched out and warm.

Flat DB press
1 feel (70#)
1 working at 95# dropped to 65# total 10 reps

Wanted to do DB incline...but all were taken so did BB incline
1 feel
1 working and dropped. 9 reps total

Flat Db fly
1 feel
1 working and drop 10 reps total

High cable Pully flys
Same as above but with 2 drops.
(when you guys do cables flys are you doing high, level, low? or switch it up)

Finished with some abs. Was spent though wasn't a great ab day lol

Hanging raises. Half straight legs all the way up, then half just knee raises
rope crunches
obliques holding a 45...not sure what this is actually called sorry :/ lol

Looks great. Check out a few pages back I've done a review on all the beyond failure techniques

[marcus300]

Always wondered what you looked like Marcus. That's awesome.

I've posted loads of pics. Thanks that one was a few years ago

[marcus300]

Morning Marcus hope your enjoying the monsoon style weather as much as me lol

I train strictly to 1 working set,2 feel sets usually adding wieght on the 2nd set and lastly a working set which I now aim to get a minimum of 8 reps at a wieght which at 4/5 reps I struggle however if I don't get 8 ill either rest pause which I favor most or triple drop set until I can't physically do any more then try to get just 1 more
I've been doing this only for 2 weeks but I'm planning on continuing it for a while yet

Sounds good give it a few weeks

[DCI]

Back tonight can't wait to post it up. Accidently bought gammon steak tonight instead of pork chops just fked em in the bin as gammon is awful salty

[Hazard]

Back tonight can't wait to post it up. Accidently bought gammon steak tonight instead of pork chops just fked em in the bin as gammon is awful salty

Wtf is gammon steak

[marcus300]

Back tonight can't wait to post it up. Accidently bought gammon steak tonight instead of pork chops just fked em in the bin as gammon is awful salty

I haven't had gammon or pork steaks for over 20yrs. Pull yourself together

[Hazard]

Wtf is gammon steak

Ohhhhhh its a ham steak! Lmao not the best choice in meats.

[marcus300]

Ohhhhhh its a ham steak! Lmao not the best choice in meats.

I think we need to have a word

[Hazard]

I think we need to have a word

Spoken like my mom..... :-/

[kelkel]

Spoken like my mom..... :-/

Oh Marcus can be a mother all right.....

[DCI]

I haven't had gammon or pork steaks for over 20yrs. Pull yourself together

Ahh don't might lean pork as a change but gammon is dirt they went straight into the bin I realise was in a rush and didn't spot it

[DCI]

Wtf is gammon steak

Its shite lol

[marcus300]

Ahh don't might lean pork as a change but gammon is dirt they went straight into the bin I realise was in a rush and didn't spot it

Lean pork is very close to dog shit

As you can tell I don't favour pork

[marcus300]

Oh Marcus can be a mother all right.....

I'll be your mum if you pay me enough

[kelkel]

I'll be your mum if you pay me enough

As long as I don't have to bunk in the same room as Haz. Again, unless he brings his sister.

[Hazard]

As long as I don't have to bunk in the same room as Haz. Again, unless he brings his sister.

Lol I get bad gas when I eat ice cream lol. Ill chemical warfare you for those sister comments :-p

[DCI]

Lean pork is very close to dog shit

As you can tell I don't favour pork

I notice you don't like it. Only have it once a month at most, cooking chickenhere anyway lol

[marcus300]

As long as I don't have to bunk in the same room as Haz. Again, unless he brings his sister.

No I won't spit roast her again with you.

[Hazard]

No I won't spit roast her again with you.

Ahahaha that's just wrong

[marcus300]

I notice you don't like it. Only have it once a month at most, cooking chickenhere anyway lol

Sounds better

[marcus300]

Ahahaha that's just wrong

It was. Forgive me

[DCI]

Sounds better

Lol yeh one bite and the whole lot was fcked into the bin was like a **** cos I was starved lol

[Capebuffalo]

I've got health issues at the moment. Problems have occurred with my scans so just waiting for some results then I'll decide. Prime is being extended which is great news

Damn I didn't realize. Last I read things looked normal. Keep us updated.

[marcus300]

Damn I didn't realize. Last I read things looked normal. Keep us updated.

I've got prostate problems. I'm waiting for my psa blood test. Fingers crossed

[DCI]

Everyone here will have their fingers crossed bud

[satisfaction1822]

I've got prostate problems. I'm waiting for my psa blood test. Fingers crossed

Best of luck with that man.

[Capebuffalo]

I've got prostate problems. I'm waiting for my psa blood test. Fingers crossed

I don't know what's going on with it but Flowmax is the best thing for my prostate. It has made my life so less painful. Hope it's that simple for you.