**Marcus's HIT Dungeon**

[Cuz]

Marcus-awe inspiring. both. I'm in awe and inspired.

Kel- thanks for the link on your cholesterol experiment. I've read that. You are the person who turned me on to niacin as a tool. My doc took me off my statin a few months ago and gave me the green light to see how it goes with just niacin.

BiB- sorry to hear your injury is somewhat serious. I hope it turns out ok.

Chad-congrats on touchdown. Try not to let the gear in the closet talk you into an early start!

Big-looking good man. I've got love handles too dude. Lets get rid of them this year.

Anybody heard from cape lately?

was wondering the same thing about mr. cape.

nope, not wasting gear until im 100% healthy. thanks for the motivation words tho bro. It helps

[Giggle]

Wow Marcus. Superb - nice chest, and huge front delts. You are lucky to have such great symmetry!

Bit of chest for you, this was taken around 3 months ago

[jasc]

Holy hell Marcus! Beast mode!

[kelkel]

Well im a happy mofo right now, my gear just came in....fck yess!!!!! no damages all good to go, just gotta wait a few more weeks and let my delt heal in the meantime. Gonna pound legs for the next month like never before since I don't have to worry about presses for a couple weeks. Got a shot in my shoulder today, should help out. no training today for me.

Cortisone I assume?

[Cuz]

Cortisone I assume?

yes Kel. sorry I forgot to mention that I was so happy.

[kelkel]

yes Kel. sorry I forgot to mention that I was so happy.

Let me know how you progress with this please.

[RipOwens]

Thanks gents, I have another 20lbs to gain next year

Me too!

[RipOwens]

Well im a happy mofo right now, my gear just came in....fck yess!!!!! no damages all good to go, just gotta wait a few more weeks and let my delt heal in the meantime. Gonna pound legs for the next month like never before since I don't have to worry about presses for a couple weeks. Got a shot in my shoulder today, should help out. no training today for me.

Good luck Chad!

[Cuz]

Let me know how you progress with this please.

I will do. thanks for the concern brother.

Good luck Chad!

yes! thanks for the support Rip!

[marcus300]

Wow Marcus. Superb - nice chest, and huge front delts. You are lucky to have such great symmetry!

Thanks Giggle,

Holy hell Marcus! Beast mode!

Thank you, isn't it strange that you never see your yourself how others do.

[marcus300]

was wondering the same thing about mr. cape.

nope, not wasting gear until im 100% healthy. thanks for the motivation words tho bro. It helps

VERY WISE CHAD!!!! get yourself 100% and while your waiting you know what I am going to say to you --start priming properly because this tool will give you a huge advantage over everyone else and it will if done right open a growth window and me you explode. I use it all the time and it fits perfectly into HIT style training.

[marcus300]

Just trained triceps at home, short heavy and intense. Feel really good.

close grip press ups
lying db extension
over head db extension
kickbacks

all done with rest pause until I collapsed

That's it for me today

[almostgone]

Just trained triceps at home, short heavy and intense. Feel really good.

close grip push ups
lying db extension
over head db extension
kickbacks

all done with rest pause until I collapsed

That's it for me today

H*ll of a start on the New Year, Marcus! I'll be lifting later today.

[marcus300]

H*ll of a start on the New Year, Marcus! I'll be lifting later today.

Yes my arms feel really tight, going have a long soak in the bath now and then eat some more

[Back In Black]

Just trained triceps at home, short heavy and intense. Feel really good.

close grip press ups
lying db extension
over head db extension
kickbacks

all done with rest pause until I collapsed

That's it for me today

Do you have some form of home gym or just some of these in the garage?

[Igifuno]

lying db extension

Love these..

[marcus300]

Do you have some form of home gym or just some of these in the garage?

lmfao, I have a few sets of DB's which I can train shoulder, biceps. triceps and some back with but they aren't heavy enough really so I go with very little rest in between sets around 20-30 seconds.

Love these..

Since ive been using these and I have done for a long time my elbow issues are a lot less painful, the groove I to the movement in helps to take away the strain on my elbows and puts its fully on my long head of my tricep.

[Giggle]

Actually I was wrong to say "lucky". You know I mean that you worked hard hard hard for every inch of it! We make our own changes, and luck doesn't factor in too much.

Thanks Giggle,



Thank you, isn't it strange that you never see your yourself how others do.

[RipOwens]

Shoulder workout felt good today. I feel like I'm really starting to understand 'quality' over 'quantity.' In the past, I would always tend to throw in another set or even another exercise all together thinking the more, the better.

That being said, shoulder was just 4 exercises (smith military, seated DB lateral, cable lateral, reverse flys). Other than the sort of odd two lateral movements, is 4 enough? Note I typically do 2 warm sets and one working with a double drop.

Any feedback appreciated.

[marcus300]

Shoulder workout felt good today. I feel like I'm really starting to understand 'quality' over 'quantity.' In the past, I would always tend to throw in another set or even another exercise all together thinking the more, the better.

That being said, shoulder was just 4 exercises (smith military, seated DB lateral, cable lateral, reverse flys). Other than the sort of odd two lateral movements, is 4 enough? Note I typically do 2 warm sets and one working with a double drop.

Any feedback appreciated.

Once you have warmed up and done your warm up sets or feel sets its all down to what effect you put into your working set, go to your limit, true failure and work it to an inch of its life and there is no need to train that body part anymore its been fully worked

[marcus300]

Actually I was wrong to say "lucky". You know I mean that you worked hard hard hard for every inch of it! We make our own changes, and luck doesn't factor in too much.

I know giggle, what this space

[RipOwens]

Once you have warmed up and done your warm up sets or feel sets its all down to what effect you put into your working set, go to your limit, true failure and work it to an inch of its life and there is no need to train that body part anymore its been fully worked

Understood.

[thunderthor70]

Hit delts and traps today.
High pully rope pulls to face: 2 feel sets, one working to failure. Like doing these first, they really stretch and warm up my delts.

Standing side laterals: 2 feel 1 working with double drop

Front laterals: 2 feel 1 working with double drop

Smith machine press: 1 feel 1 working with 2 forced. Been doing these instead of db presses for three weeks and really liking them. I feel like I have more control on forced reps and can really destroy my delts. I've also been experiencing less rotator irritation.

Db rear laterals: 2 feel 1 working with rest pause

Nautilus plate loaded machine shrugs: 2 feel 1 working with rest pause. Lowered weight on shrugs recently and have been concentrating on keeping my shoulder blades pushed together instead of letting my shoulders round forward. Been geting a lot better contraction this way.

My rotators have been feeling a lot better since I started doing laterals before pressing. I've seen Marcus advise several people to do this and it has been working wonders for me.

Ran into a guy from work that has been off for 6 months because he tore his ACL. We talked for a few minutes and he was looking me up and down. He then said " Man you're geting big!!" Made my day!

[marcus300]

Hit delts and traps today.
High pully rope pulls to face: 2 feel sets, one working to failure. Like doing these first, they really stretch and warm up my delts.

Standing side laterals: 2 feel 1 working with double drop

Front laterals: 2 feel 1 working with double drop

Smith machine press: 1 feel 1 working with 2 forced. Been doing these instead of db presses for three weeks and really liking them. I feel like I have more control on forced reps and can really destroy my delts. I've also been experiencing less rotator irritation.

Db rear laterals: 2 feel 1 working with rest pause

Nautilus plate loaded machine shrugs: 2 feel 1 working with rest pause. Lowered weight on shrugs recently and have been concentrating on keeping my shoulder blades pushed together instead of letting my shoulders round forward. Been geting a lot better contraction this way.

My rotators have been feeling a lot better since I started doing laterals before pressing. I've seen Marcus advise several people to do this and it has been working wonders for me.

Ran into a guy from work that has been off for 6 months because he tore his ACL. We talked for a few minutes and he was looking me up and down. He then said " Man you're geting big!!" Made my day!

Excellent and glad its working for you, pre exhaust is really making a big impact on me at the moment

[Mp859]

Happy New Years guys!!!


Marcus thanks for all the inspirational write ups and knowledgable training tips you always add that little bit of an extra spark to the workout. Keep up the good work.

And to the rest of you guys. You all kick aass!!

Lets get this new year going and all become monsters.

[thunderthor70]

Happy New Years guys!!!

Marcus thanks for all the inspirational write ups and knowledgable training tips you always add that little bit of an extra spark to the workout. Keep up the good work.

And to the rest of you guys. You all kick aass!!

Lets get this new year going and all become monsters.

Amen brother!!!

[Cuz]

just got back from quad day and fuccckkk what an awesome legs workout!!!!
strong as hell tonight, broke some prs or got really damn close I think. listened to "arnolds 1980 comback" movie the entire time...arnold and platz talkimg about competition got my fired up as hell tonight. I kept saying to myself " I wanna be a champion" as I paced back and forth between sets. took some leg pics on my digital cam bc.phone battery is below 5%...piece of shit wouldn't download them. will try to post later. they are holding fat but looking thick.

warmup moderat weight no failure
3x10-12 leg ext. slow controlled sqeezed reps, very nice pump and burn for the upcoming onslaught

4sets hack squats
1 set to failure, with rp, no drops ot doubled
heavy working set just shy of total failure, screaming at the top of my lungs as pushed with all I had with the motivation blasting in my eardrums

3 sets leg press
2 working.sets . heavy almost failure, no spot couldnt go to complete failure

best workout to date since comeing off, I was in the zone tonight and wasnt gassed until last two sets on leg press, I started getting tired then.

[Igifuno]

This is a very good LondonReal interview with Dorian. It's lengthy, but interesting. I'm done with about an hour of it. He talks candidly about his past, training methodology, steroid use and more. Start at 5:25 - where the interview begins.

[Java Man]

That's a full feature length clip. 1:45 or so. Will definitely watch.

[Igifuno]

Yup.. I'm done with about an hour of it.. about to watch the rest now..

[Igifuno]

Omg Dorian talks about hallucinogens. he gets pretty deep here.

[Igifuno]

very cool.. thought provoking stuff..

[Java Man]

This is a very good LondonReal interview with Dorian. It's lengthy, but interesting. I'm done with about an hour of it. He talks candidly about his past, training methodology, steroid use and more. Start at 5:25 - where the interview begins.

I love towards the end where they say 'The people at the top, no matter what field they're in, are the best because they are competing with themselves, not trying to prove something to someone else'. Not a direct quote but that's the essence.

[Java Man]

Omg Dorian talks about hallucinogens. he gets pretty deep here.

Yeah. When I experimented with hallucinogens they were legal of course... But I can relate with what he was talking about. Spiritual gateways etc. definitely not recreational.

[Mp859]

Dorian is a beast in regards to bodybuilding and anything to do with it . But once he got into the tap water being used to suppress your pineal gland I had to tune out lol. Smoking to much iawasca.

[Java Man]

Dorian is a beast in regards to bodybuilding and anything to do with it . But once he got into the tap water being used to suppress your pineal gland I had to tune out lol. Smoking to much iawasca.

The interviewer actually used the words 'conspiracy theorist' lol. I'm not sure I'd say that to Dorian Yates but hey that's just me.

[Java Man]

Delts and calves tonight. I killed them. Some kid was watching me but pretending he wasn't. Not eye fvcking, just watching. Made me work harder because I thought maybe I could teach him something without having to talk.

Do or do not- there is no try.

[mockery]

Good honesty about steroids from him, reps for Dorian

[Cuz]

4000th like given in this thread. Wow!! id say this was a useful thread lol.

[DCI]

I think back tonight, only recovered from NYE as it was my first time deinking inliterally months I now remember why I don't bother with drinking was dying.