**Marcus's HIT Dungeon**

[DCI]

Back tonight: carrying on with the less is more but intense work outs as of marcus kk and haz.

Started off with a light warm up of lat pull down 3 sets just got the blood flowing more so than anything else.

Then T bar rows a warm up on light weight then I loaded that fcker up and hammered into a heavy set of 8 slow reps with two drops of 3solid but painful reps.

Then bb rows really like these and again heavy into them with high intensity feeling the muscle scream out in pain.

Then tensioned deads I used hate deads but these by far in a way my fav exercise once you nail the technique you can feel your back rip apart loved it

Then wide grip pull ups really slow and strict form just wantdd to try these as rarely do them.

Then onto biceps as when I started lifting I used do these

So db curls really slow and heavy could feel the biceps scream out in pain. Dropset and I was hanging

The incline seated db curls really isolated the biceps

Then straight bar cable pullsloved em

[marcus300]

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.

Thanks

[marcus300]

Back tonight: carrying on with the less is more but intense work outs as of marcus kk and haz.

Started off with a light warm up of lat pull down 3 sets just got the blood flowing more so than anything else.

Then T bar rows a warm up on light weight then I loaded that fcker up and hammered into a heavy set of 8 slow reps with two drops of 3solid but painful reps.

Then bb rows really like these and again heavy into them with high intensity feeling the muscle scream out in pain.

Then tensioned deads I used hate deads but these by far in a way my fav exercise once you nail the technique you can feel your back rip apart loved it

Then wide grip pull ups really slow and strict form just wantdd to try these as rarely do them.

Then onto biceps as when I started lifting I used do these

So db curls really slow and heavy could feel the biceps scream out in pain. Dropset and I was hanging

The incline seated db curls really isolated the biceps

Then straight bar cable pullsloved em

Less is better
Well done

[DCI]

Cheers marcus, as I said before the more I learn slowly and begin to adapt the better than just radically changing it all at once as you can feel you way into this type of training which is the key imo

[Cuz]

Marcus..take down that damn avatar immediately you are making all of us look like shit....lol.

[DCI]

Love that avatar gives me the motivation to keep going headlong into this journey

[Cuz]

Love that avatar gives me the motivation to keep going headlong into this journey

same here, maybe in several years huh lol.

[Hazard]

Love that avatar gives me the motivation to keep going headlong into this journey

Lol yea it's a great shot. That's the "thickness" I want. Full muscle bellies and nice peaks on the bi's.

[DCI]

Lol yea it's a great shot. That's the "thickness" I want. Full muscle bellies and nice peaks on the bi's.

Man you have great size you are not far from there bud. I'd love to be near your size in 5 years.

same here, maybe in several years huh lol.

Chad you are in great shape back is serious width and lean too good job bud.

I have learnt a lot from this thread and continously learning from all of the posters so I will get there its just a steep learning curve

[Hazard]

Man you have great size you are not far from there bud. I'd love to be near your size in 5 years.

Chad you are in great shape back is serious width and lean too good job bud.

I have learnt a lot from this thread and continously learning from all of the posters so I will get there its just a steep learning curve

Noooonono hah I appreciate it but he is leaps and bounds ahead. Takes a long time

[DCI]

Genuinely not blowing smoke up your hole you are a big dude bud and along with all the other contributors on here help us all to aspire to be bigger

[Cuz]

yeah its all about how serious you want to take it. Marcus has obviously dedicated his life to the sport and his physique shows years of heavy training and nutrition.

I train as hard as I can and eat as much as I can but I could always take it to that higher level.

Seems as if I can go all out a few months and the have to take it down a notch and just maintain. Then turn it back up and go balls out to start growing again. We may not all ever look like him but im gonna damn sure try to as I expect everyone else in here that follows this thread to do.

[DCI]

Honestly, I am after getting so nerdy about this I am running a log on my phone of training and diet and summise the day etc it's cool to know. I have even put it in the calendar for the exact date of de load week and what new training I will be doing on the return into hiit and what style I will be doing its mad but being that detailed will give you a goal and help you to plan the goals in small steps

[Hazard]

yeah its all about how serious you want to take it. Marcus has obviously dedicated his life to the sport and his physique shows years of heavy training and nutrition.

I train as hard as I can and eat as much as I can but I could always take it to that higher level.

Seems as if I can go all out a few months and the have to take it down a notch and just maintain. Then turn it back up and go balls out to start growing again. We may not all ever look like him but im gonna damn sure try to as I expect everyone else in here that follows this thread to do.

Couldn't have said it better man.....

[Hazard]

I got super strict at one point. I wouldn't stray from my diet...... At all. I'm way more lenient now. Ill enjoy some ice cream with my daughter or have a pizza night. It's not like that all the time tho lol. I'm also not cutting or anything..... I'm getting back into the swing of things and just trying to eat to grow. Put on as much size as I can and then this spring I plan to cut down.

When I get balls into it for too long and remove all fun from the sport I tend to just stop..... Almost in an attempt to feel "normal"

[DCI]

As most of the people will agree on here unless you are getting paid to look a certain way or there is no shows coming up for you. A bit of ice cream or a pizza isn't going to kill you and as you say helps you feel a bit more human.

Once it doesn't become your stable diet as you know yourself it is not going to have a crazy impact on you

[Hazard]

I also enjoy to cook..... A LOT. My family eats very well lol. I try to keep it as healthy as possible tho. Those nights of chicken Marsala tho are fvcking priceless lol. Love the stuff

[DCI]

Marsala is spicey enough aint it with coconut milk in it ya? Not really a fan of Indian food as they aren't great over here from my experience prefer a good chinese imo.

I think everyone who lifts enjoys cooking tbh if you didnt you'd never stick it out

[Rusty11]

Yea, I'm old and small compared to you guys and feel ridiculous even posting here(you ppl are in another league) but I just can't stay away. This is the BEST thread on the forum. The information and inspiration pays big dividends.

[Hazard]

Marsala is spicey enough aint it with coconut milk in it ya? Not really a fan of Indian food as they aren't great over here from my experience prefer a good chinese imo.

I think everyone who lifts enjoys cooking tbh if you didnt you'd never stick it out

Ewwwww not tika masala haha - chicken Marsala.

http://m.foodnetwork.com/recipes/25143

That's a decent recipe.....

[Hazard]

Yea, I'm old and small compared to you guys and feel ridiculous even posting here(you ppl are in another league) but I just can't stay away. This is the BEST thread on the forum. The information and inspiration pays big dividends.

What makes it the best thread on the forum is that anyone can hop in here and learn from very experienced members. This thread alone can save someone YEARS of learning by trial and error

[DCI]

Ewwwww not tika masala haha - chicken Marsala.

Food Network

That's a decent recipe.....

That sounds really good actually might give it a go at the weekend when I get a more time to cook properly rather than just for fuel which is what I do during the week

[Igifuno]

Shoulders/traps:

dumbell press
45sx12
65sx6
65sx4 then drop to 45x6 more

one arm lateral raises
25x10
30x6
30x6 then drop to 25 and 8 more

hammer strength shoulder press
90sx6 than took off a plate and replaced it with a 25 for 6 more, then 2 more with rest/pause - ouch

bent over rear delts
25x10
35x6 then drop to 25 for 6 more

Smith machine shrugs
145x20
225x 10

dumbell shrugs
90sx10
90sx10 drop to 50 and 10 more

then 30 minutes cardio... killed it today and kept the workout to 40 minutes flat. Including cardio, I was in and out in one hour ten minutes.

How's it look?

[kelkel]

I got super strict at one point. I wouldn't stray from my diet...... At all. I'm way more lenient now. Ill enjoy some ice cream with my daughter or have a pizza night. It's not like that all the time tho lol. I'm also not cutting or anything..... I'm getting back into the swing of things and just trying to eat to grow. Put on as much size as I can and then this spring I plan to cut down.

When I get balls into it for too long and remove all fun from the sport I tend to just stop..... Almost in an attempt to feel "normal"

Good luck with that big boy.

[kelkel]

Shoulders/traps:

dumbell press
45sx12
65sx6
65sx4 then drop to 45x6 more

one arm lateral raises
25x10
30x6
30x6 then drop to 25 and 8 more

hammer strength shoulder press
90sx6 than took off a plate and replaced it with a 25 for 6 more, then 2 more with rest/pause - ouch
Next time after the first six do your RP, then drop. Which will work with a lot of what you did here.

bent over rear delts
25x10
35x6 then drop to 25 for 6 more

Smith machine shrugs
145x20
225x 10

dumbell shrugs
90sx10
90sx10 drop to 50 and 10 more

then 30 minutes cardio... killed it today and kept the workout to 40 minutes flat. Including cardio, I was in and out in one hour ten minutes.

How's it look?

Overall it looks good. Takes time to get comfortable with just one "killer" set but you are on the right path. Nothing wrong at all, just try what I said in bold on your exercises. Choosing to drop or RP should depend on the reps you were able to perform on the first set. Don't just go into the set with the mind-set that I'm doing a drop next. Make that decision at the last possible moment depending on how you just performed. Make sense to you?

[Igifuno]

Yes it does - very interesting. You're correct, I am pre-planning my drop sets but it makes perfect sense to make a spontainious decision based on how the heavy set went.. will definitely adjust the mindset there. Also, RP, then drop.. also makes sense because it gives more opportunity to continue reps with heavier weight which is what we're going for.. then drop after failure, yes?

[kelkel]

Yes it does - very interesting. You're correct, I am pre-planning my drop sets but it makes perfect sense to make a spontainious decision based on how the heavy set went.. will definitely adjust the mindset there. Also, RP, then drop.. also makes sense because it gives more opportunity to continue reps with heavier weight which is what we're going for.. then drop after failure, yes?

That's my preference, yes.

[Fcastle357]

What makes it the best thread on the forum is that anyone can hop in here and learn from very experienced members. This thread alone can save someone YEARS of learning by trial and error

This x 10 I've only been here a little while and I've learned more in a few months than years of doing it by myself. The members on here that give freely of their info is awesome.

[Java Man]

And infinitely better than a small guy feeling big...

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.

[Java Man]

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

Probably just enlarged a bit. We're getting old. Goes with the territory. Let us know when you get results.

[AD]

And infinitely better than a small guy feeling big...

lolol! very true.

[RipOwens]

Love that nice v-shape in the avi big man...

So chest for me yesterday. Much more efficient workout for me. Came in at around 40-45 minutes. Quite sore today, so what does that tell me. Just tryin' to work hard.

Flat DB bench (3 sets)
Decline BB bench (3 sets)
Hammer press machine (3 sets/ 2 of which I utilized RP)
Cable flyes (3 sets/ 2 of which I utilized RP)

[Java Man]

Shoulders and triceps tonight.

Front/rear alternating shoulder press, smith
2 warm ups one front, one rear. 2x20 135
1 feeler for front
1 heavy working set 1x4 275, RP 2 more, failed #2 so did half reps til it fell on the catch plates.

No rest, rear press 1x6 225, RP then 3 more
Dropped to 185, 5 more plus half reps to failure

Left shoulder is hurting so not doing any more shoulder work

Close grip bench, smith
No warm up, 1x9 225, RP 5 more
Did that twice

Reverse cable tricep extension one handed, stirrup
I cheated with these to get negatives by pulling the cable with my free hand just enough to help, not a full cheat.

1 feeler / warm up light x 18
Short rest, 1x4 100, 1x6 80, 1x3 70, cheated negatives until I couldn't move the weight either direction.
1x above with each arm

Overhead rope pushing away from the cube, on my knees
1x5 unk. weight, enough that 5 had me panting and shaking
1 drop, 1x idk... Failure. Want to vomit. Triceps look like stretch armstrong balloon muscles. I'm wearing a t shirt instead of the usual wifebeater and it's so tight it feels like it's going to rip. I'm on pct right now so this motivates me.

Got a drink and started one arm dumbbell presses behind the head.
1x10 @35lb is all I can do. Cheated a few each arm for negatives by bouncing it off my free hand.

Tried to do a second set but couldn't. I'm spent. Drenched in sweat.

Did a few half-assed dips on the way out because I couldn't even do one lol. True failure. Sweet.

[marcus300]

Marcus..take down that damn avatar immediately you are making all of us look like shit....lol.

which one would you like?

Love that avatar gives me the motivation to keep going headlong into this journey

keep on it

same here, maybe in several years huh lol.

your on your way chad for sure

Lol yea it's a great shot. That's the "thickness" I want. Full muscle bellies and nice peaks on the bi's.

Thanks guys, it was a few years ago though. If you notice the peak of the biceps you can see bruises that's were I continuously injected into the inner and outer biceps when I was on a cycle once. I think it that shot there was a fair amount of prop floating around in each peak. You know your not well in the head when you injected into bruises lol.

[Doom44]

Arms today.

Biceps :
Cable curls - 1 warm up, 1 feel set, 1 working to positive failure 8 reps, with 2 rest pauses and 2 drop.
Incline dumbbell curl - 1 feel set, 1 working set 8 reps failure with 2 rest, 2 drop.
Machine preacher curls - 1 feel set, 1 working set same as above.

Triceps :
Triceps cable pushdown - 1 warm up, 1 feel set, 1 working set 8 reps to failure with 2 rest 2 drop.
Lying triceps extension - 1 feel, 1 working . Same as above
Hammer strength one arm extension. - 1 feel, 1 working set 6 reps to failure with 2 force reps.

[marcus300]

yeah its all about how serious you want to take it. Marcus has obviously dedicated his life to the sport and his physique shows years of heavy training and nutrition.

I train as hard as I can and eat as much as I can but I could always take it to that higher level.

Seems as if I can go all out a few months and the have to take it down a notch and just maintain. Then turn it back up and go balls out to start growing again. We may not all ever look like him but im gonna damn sure try to as I expect everyone else in here that follows this thread to do.

Your right the human body doesn't and cant grow all the time, its in spurts and you have to follow the body how it grows otherwise sides come on very fast. From the recent pictures you and all the others have posted you all an inspiration to me and others. I honestly can say you look huge chad and I really don't see myself like you lot do. I look in the mirror and I see something different.

Honestly, I am after getting so nerdy about this I am running a log on my phone of training and diet and summise the day etc it's cool to know. I have even put it in the calendar for the exact date of de load week and what new training I will be doing on the return into hiit and what style I will be doing its mad but being that detailed will give you a goal and help you to plan the goals in small steps

This is good not nerdy


The contributors on this thread have some serious size, I mean I look in amazement sometimes when you guys post pictures and how far you have come. Being consistent is huge in this game no matter what it relates to either diet, training or the whole lifestyle of bodybuilding.

I would love to meet andn train for a full week with you all, that would be amazing each of us pushing to the extremes of failure lol. I bet some of us would end up in hospital, there would be some serious failure going on

[Hazard]

I would love to meet andn train for a full week with you all, that would be amazing each of us pushing to the extremes of failure lol. I bet some of us would end up in hospital, there would be some serious failure going on

That would be awesome just from the standpoint that id love to have a 1 week one on one lesson/training session from someone with more experience and knowledge.

I'd fully expect to make a spectacle of ourselves at my gym lmfao. It's a "bodybuilder" gym IMO..... Or it used to be. It was the gym where all the big guys were. Bev Francis opened up a gym about 40 minutes away and that's the new hot spot. My gym has quite a few real big guys but nothing crazy.

Ill post up a pic of some fellas from around here

[Hazard]

The guy in the middle is my friends brother. Guy on the right isn't pro but trying. Can't say his name or give much info on him for obvious reasons but he's a friend of my father And also my friend who's brother is in the pic. I'm not sure who's on the left. I don't know him personally.

Jersey..... Guidos and bodybuilders lmfao

[Java Man]

The guy in the middle is my friends brother. Guy on the right isn't pro but trying. Can't say his name or give much info on him for obvious reasons but he's a friend of my father And also my friend who's brother is in the pic. I'm not sure who's on the left. I don't know him personally.

Jersey..... Guidos and bodybuilders lmfao

Humbling. I'm puny!

[marcus300]

The guy in the middle is my friends brother. Guy on the right isn't pro but trying. Can't say his name or give much info on him for obvious reasons but he's a friend of my father And also my friend who's brother is in the pic. I'm not sure who's on the left. I don't know him personally.

Jersey..... Guidos and bodybuilders lmfao

Very big guys and looks like a place i'd love to train. The guy on the right is huge must be close to 280-300lbs?


I once went to Vegas for a holiday and to train of course I spent everyday in Golds and I had guys coming up to me in there asking me who I was and where do I train ect. It was probably one of the best feelings to because these guys were big dudes and they were asking me stuff and I had been steroid free for close to 4 years at the time so it was an amazing feeling. Maybe new face and all that but everyone was friendly and watch me train out of the corner of their eye. Great times..........I think when I got home I went back on cycle after being steroid free for years I was that stoked lol...