**Marcus's HIT Dungeon**

[almostgone]

Yea man it's already crept up on me. My back is tight as a mother fvcker. Advil, a massage, electric stim, then a ketamine muscular cream tonite for treatment

If you have much swelling, Voltaren may help more than the ibuprofen. I know if I have to break down and go to the Dr., I much prefer Voltaren over the 800 mg. ibuprofen.

[Java Man]

Do you guys think there is such a thing as over training

Yes. Easy to do when first starting out. The more advanced an athlete becomes, the harder it is to push a body into that state. IMO it's a conditioning thing. A top athlete may not even be able to push themselves into it. I'm not a top tier athlete so I don't know for sure but when I was a beginner, I made myself physically sick and my body rejected what I was trying to force on it. I don't think I could do that now.

[Java Man]

Let us know how it is after sleeping on it.

Ketamine cream? Where do I get that? Special K store?

Lol. I saw that too but didn't say anything. I'd like to know where I can get some of that.

[kronik420]

what a day..

was a good back workout today, felt strong, went something like:

dumbbell pullovers
2 warmup, 1 working
70x5 70x3 70x2

close grip pull downs
1 feel, 1 working
213x4 191x3 169x3

one arm dumbell rows
1 working set
88x7 88x3

cable low rows
1 working set
213x4 191x4 169x3

cable wide grip low rows
1 working set
169x6 169x3

dead lifts
1 working set
330x4 330x2 242x2

[Capebuffalo]

Ahhh. My son was up at 1:30 3:20 4:00. As was I. My wife said she went once as well. I walked into the gym did one set turned around and walked out. Dont have it in me today. Plus a winters mix all day and tonight. So tired. Maybe tomorrow before we leave for the cabin. If we can get there more snow in the mountains.

[Igifuno]

what a day.. was a good back workout today, felt strong, went something like: dumbbell pullovers 2 warmup, 1 working 70x5 70x3 70x2 close grip pull downs 1 feel, 1 working 213x4 191x3 169x3 one arm dumbell rows 1 working set 88x7 88x3 cable low rows 1 working set 213x4 191x4 169x3 cable wide grip low rows 1 working set 169x6 169x3 dead lifts 1 working set 330x4 330x2 242x2

That looks good kron. You're getting the hang of it!! Very nice.

[Igifuno]

Ahhh. My son was up at 1:30 3:20 4:00. As was I. My wife said she went once as well. I walked into the gym did one set turned around and walked out. Dont have it in me today. Plus a winters mix all day and tonight. So tired. Maybe tomorrow before we leave for the cabin. If we can get there more snow in the mountains.

Smart move cape. Did the same the day before yesterday.. Went and then left.

Hope all is ok with your boy.

[Capebuffalo]

Smart move cape. Did the same the day before yesterday.. Went and then left.

Hope all is ok with your boy.

Thx. He's fine. Just a tough night. They have them sometimes. My elbow hut something fierce as well. So ahh. Holiday week right ?

[Igifuno]

Thx. He's fine. Just a tough night. They have them sometimes. My elbow hut something fierce as well. So ahh. Holiday week right ?

Yeah man.. Turkey day is coming!! I plan on consuming ridiculous quantities of food this week

[Capebuffalo]

Gotta eat big to be big

[marcus300]

Back

Close grip pulldowns

BB bent over rowing

One arm db rows

straight bar low pulley rows

wide grip pulldowns

hyper extensions

All done to failure with 1 RP, I was struggling breathing during this because I was working so fast but still managed 1 RP.

Very productive, very heavy but my lower back held up ok

[Hazard]

Let us know how it is after sleeping on it.

Ketamine cream? Where do I get that? Special K store?

It's a prescription cream my father got from an ortho doc. It helped me sleep for sure but god damn I'm stiff today

[Rusty11]

what a day..

was a good back workout today, felt strong, went something like:

dumbbell pullovers
2 warmup, 1 working
70x5 70x3 70x2

close grip pull downs
1 feel, 1 working
213x4 191x3 169x3

one arm dumbell rows
1 working set
88x7 88x3

cable low rows
1 working set
213x4 191x4 169x3

cable wide grip low rows
1 working set
169x6 169x3

dead lifts
1 working set
330x4 330x2 242x2

Nice job. Those damn 88s again You know you could go heavier. That sux it's the heaviest they go at your gym.

[Rusty11]

....

[kronik420]

Nice job. Those damn 88s again You know you could go heavier. That sux it's the heaviest they go at your gym.

Lol yea. Next time ill make the one arm rows exercise #5 instead of #3 so my back will be a lil more pre exhausted. Making the 88's 'feel' heavier..lol..

[bikeral]

Back

Close grip pulldowns

BB bent over rowing

One arm db rows

straight bar low pulley rows

wide grip pulldowns

hyper extensions

All done to failure with 1 RP, I was struggling breathing during this because I was working so fast but still managed 1 RP.

Very productive, very heavy but my lower back held up ok

Keep the workouts coming. I see you are doing 5 movements for upper back. How many do you do for each muscle group?

[Rusty11]

Lol yea. Next time ill make the one arm rows exercise #5 instead of #3 so my back will be a lil more pre exhausted. Making the 88's 'feel' heavier..lol..

Great idea!

[marcus300]

Keep the workouts coming. I see you are doing 5 movements for upper back. How many do you do for each muscle group?

The priority for that workout was thickness

Once I am warmed up which is after my first movement/sets I always do 2 feel sets and 1 working. I make the 1 working set count and by the end of it there is no reason to do anymore sets the job has been done.

[kelkel]

The beauty of insulin and growth.

Freaky big. Such a beast

He just looks uncomfortable. Was waiting for him to code out....

[Igifuno]

He just looks uncomfortable. Was waiting for him to code out....

After he was doing the laying upright rows, right? He looked like he was bout to keel over.

[Hazard]

I'd like to walk around like that for a day or two - just to see how it feels.

I'd either love it or hate iy

[kelkel]

After he was doing the laying upright rows, right? He looked like he was bout to keel over.

Exactly. Pretty ********** idea for uprights though! I just don't like two arm at a time uprights anymore.


^^ seems the filter didn't like the word "inno-vative" (broken up to get point across)

[Capebuffalo]

It's a prescription cream my father got from an ortho doc. It helped me sleep for sure but god damn I'm stiff today

K holes are usually peaceful . Take it easy today. It doesn't take much to re-aggravate it

[marcus300]

Interesting shoulder workout by Markus Ruhl. He always facinated me becuase he was so monsterous (das beast).

275 lbs for contest weight.. not sure what he weighs in this vid but I'm sure 330 or more.

Huge size and I've always liked him, watch many of his workout videos. Got a wicked sense of humour aswell.

He just pushes the boundaries of the synthol a little to much over the rest of the pro'

[marcus300]

interesting! i just read an article on this and posted it in the workout section:


" Everyone is familiar with "overtraining syndrome," which is a real problem with negative side effects, but the truth of the matter is that 99 percent of people reading this will never even come close to experiencing the true definition of overtraining.

In fact, sports scientists are overwhelmingly coming to the conclusion that individuals will never reach a true overtraining state. Research on elite athletes has found an ability to tolerate a threefold increase in training volume for up to three weeks. Think about that for a moment. A threefold increase in training volume, not for a single day or week, but for three weeks straight!

I tripled my training volume while at Charles Poliquin's 5-Day Hypertrophy Bootcamp (15 workouts in five days) and felt like George St. Pierre's punching bag. I couldn't imagine repeating that for an additional two weeks! Again, it's extremely hard to reach a truly overtrained state, and I don't mean to bore you with the science, but read these researchers' findings:

"Overtraining typically requires a greatly prolonged period of stressful training to achieve."1,2

"In preparing elite training programs, we will not underestimate the adaptive abilities of the human body."3

"Sports scientists are overwhelmingly concluding that individuals will never reach a true overtraining state."4

"Previous research in elite athletes has found an ability to tolerate a threefold increase in training volume for periods up to three weeks."3,4

"A conclusion reached by Lehmann is that overtraining resulting from load and intensity factors seems to resolve faster than overtraining resulting from excessive training volume. Overtraining from increased loads or training intensity should resolve within a few weeks of rest.6,7,2 It is my recommendation that instead of total rest, if one feels they are in an overtrained state, a taper would be more optimal." (Wilson, J., and Wilson, G., 2005)

So you can see why I am convinced that people suffer from "undertraining syndrome" and don't come close to overtraining. It's not just my opinion. The science supports it. Let's look instead at "overreaching," a concept crucial to your bodybuilding success, and the science behind it.

What exactly is the difference between overtraining and overreaching.

Losing your appetite, altered sleep patterns and mood changes are often a reflection of overreaching, not overtraining. "Overreaching," or overwork, means a short period of increased work that deliberately exceeds your abilities. It's an intentional stress that you place on your body for a brief period of time followed by a period of undertraining, or deloading, to allow for a greater supercompensation aftereffect.

You can recover from overreaching after one or two weeks. It took me approximately seven days of doing nothing to recover from the 15 workouts in five days. Here are a few more practical applications from some of the world's leading scientific experts:

Kramer: "Overreaching (OR) is where one increases the training stimuli in order to create a decrease in performance but one that has a "supercompensation" response or a rebound with increased performance at some point in time after the OR phase is completed."8

O'Bryant: "Overreaching is a type of periodization where short-term (one to two weeks) increases in volume or intensity are followed by a return to normal training. This brief phase can result in a delayed performance increase approximately two to five weeks after return to normal training."8

Plisk: "Overreaching is an advanced training strategy where volume loads are increased for two to three weeks and then reduced to normal levels to enhance adaptation and performance two to five weeks later by virtue of a 'rebound' [supercompensation] effect. It requires careful planning and understanding of cumulative and delayed training effects. Overtraining (OT) is a maladaptation syndrome resulting when OR-type workloads are applied inappropriately; for example, over prolonged periods or without adequate recovery or regard for the additive effects of other stressors. Long-term performance decrements and fatigue seem to be the universal indicators of OT and may or may not be accompanied by other symptoms."8

Stone: "Overreaching is a condition produced most often by sudden increases in training volume. OR may produce some of the signs and symptoms of OT but not as severe. A reduction in training volume or intensity and return to normal training can produce an increased performance several weeks after the OR. Sometimes a supercompensation effect will occur boosting performance to new levels. Thus, OR can be planned (carefully) into the periodized program (usually one to two weeks of increased volume) and may result in a performance boost."8"


from personal experience, i feel that training too often without giving the body time to recover is not optimal for growth. but it does not immediately lead to classical "overtraining", which causes extreme fatigue, muscle breakdown, and decreased immune system.

........................

[Hazard]

K holes are usually peaceful . Take it easy today. It doesn't take much to re-aggravate it

Lmao while that would give some pain relief of rather avoid it lol. This cream has such a low dose it does nothing other than give a tiny bit of relief

[Igifuno]

K holes are usually peaceful . Take it easy today. It doesn't take much to re-aggravate it

Haha LMAO.. been a looooong time. Which is how it should be lol.

[Mp859]

Unfortunately the reality with markus Ruhl is he most likely will die from heart failure very soon.

Your heart just can't handle that load

[Igifuno]

Unfortunately the reality with markus Ruhl is he most likely will die from heart failure very soon. Your heart just can't handle that load

He's only 5'10" as well.

[DCI]

So tonight was back, was on a high from last night from chest so really was in the mental state to hammer some weight and put myself under load.

The gym was annoyingly busy but because of this it helped mixed up the workout and actually made it better.,

So started with pull ups as a warm up 3 sets of 10 reps. Felt great back was all loose and warm.

So did two feeler sets for single rows these felt great and then went into two heavy sets the bang was crazy, the blood was pumping hard around my muscles felt like I could fly from the width.

The bb rows again 2 feeler sets into two heavy sets of a struggling 6 reps then a strip down.

T Bar rows, same as above by this stage it was getting sore from the punishment.

Tensioned deads same again, these were great veins popping outta my arms was great motivation.

Hypers to finish

And cardio then feel great tonight, just ate some pwon and chilling now

[Igifuno]

Nice DCI. Glad you had a good one. I also had a breakthrough chest workout just now. Taking the kiddos to the movies and I'll post it up later.

[Igifuno]

You ate some what?

[DCI]

Enjoy the film man, chest is always great when you make a breakthrough

[DCI]

You ate some what?

250g potato, 100g brocolli, 250g of chicken. This was one hour from the gym.

Directly after the gym I had, protein shake with glutamine, fast carbs 50g

[ghettoboyd]

well im trying the hit style training this week cus my training partner is off hunting for the week...id did chest and biceps yesterday and legs today...im not going to put up the workouts just yet as im still getting a handle of what weights to use for a one set max effort to failure and then drop sets... but I like it so far...its really hard for me to be comfortable with this just yet as im so custom to volume training...im shure its a mental thing cus as far as doms goes it feels as though im hitting it just as well...time will tell but I like the fact that im shaking things up, my body is probably saying wtf...stay tuned...

[Igifuno]

250g potato, 100g brocolli, 250g of chicken. This was one hour from the gym. Directly after the gym I had, protein shake with glutamine, fast carbs 50g

Nice fueling.. . Im about to cook some ground turkey and rice

[Capebuffalo]

well im trying the hit style training this week cus my training partner is off hunting for the week...id did chest and biceps yesterday and legs today...im not going to put up the workouts just yet as im still getting a handle of what weights to use for a one set max effort to failure and then drop sets... but I like it so far...its really hard for me to be comfortable with this just yet as im so custom to volume training...im shure its a mental thing cus as far as doms goes it feels as though im hitting it just as well...time will tell but I like the fact that im shaking things up, my body is probably saying wtf...stay tuned...

You've been doing a good job with your wheels. Thick and meaty looking in your avi with separation.

[Igifuno]

well im trying the hit style training this week cus my training partner is off hunting for the week...id did chest and biceps yesterday and legs today...im not going to put up the workouts just yet as im still getting a handle of what weights to use for a one set max effort to failure and then drop sets... but I like it so far...its really hard for me to be comfortable with this just yet as im so custom to volume training...im shure its a mental thing cus as far as doms goes it feels as though im hitting it just as well...time will tell but I like the fact that im shaking things up, my body is probably saying wtf...stay tuned...

Very nice ghetto. Take a few sessions to get going but you're on the right track. I'm with you, my body is screaming at me right now "why are you doing this to me?" And I'm like "shut up bitch"

[ghettoboyd]

You've been doing a good job with your wheels. Thick and meaty looking in your avi with separation.

thank you, your looking fantastic too my friend...its great to see such dedication from everyone here...so inspiring....

[ghettoboyd]

Very nice ghetto. Take a few sessions to get going but you're on the right track. I'm with you, my body is screaming at me right now "why are you doing this to me?" And I'm like "shut up bitch"

lmfao I totally hear you bro...