**Marcus's HIT Dungeon**

[Black]

Whew!!! Got in a workout, just not the usual way. Rearranged lifting area in my shop. Stripped plates off of the Smith machine and moved it. Did the same for my hip/leg sled and moved it. Reloaded tree on leg press, moved dumbbells, moved plate trees, reloaded them, vacuumed, etc, ad infinitum, ad nauseum .....
Believe I will like the new layout. If I can walk in the morning, I'll take it for a test drive/ lift.

I did something similar one time. A gym I worked out at some time ago wanted to switch the dumbbells around (switch the top row with the bottom). I can't remember why, but I remember the overhearing the gym owner complaining about it. I told him I would do it. The dumbbells went up to 150. Pretty good warm-up/workout.

[kelkel]

I've been working in the shop all winter and this week was the first full week I've been out in the field. It took me two days to decide that I needed to shed some weight. I'm very uncomfortable at 260- 265 and being bent over for any period of time sucks. I'm sure I can get down to 245-250 without loosing any muscle. 8 month bulk over!

Smart move, imho. Summer's coming and there's no scale on the beach.

I know that feeling when you're tying your shoes and calculating how many seconds of consciousness you have left. Haha.

Exceptionally funny for you Igi!

Update: I'm eating cleaner and a bit more strict but I've only been to the gym twice in 1 month. I'm dying to figure this schedule out so I can be back. Work is killin me.

Look good Haz, despite all obstacles. You definitely put the "white" in white. You're from Jersey, did you forget what "GTL" stands for?

[Hazard]

Lmao I'm pale as shit right now...... Ill darken up in a few months

[marcus300]

Just destroyed legs and I mean I laughed at the devil and bitch slapped him hard.............hack squats was brutal and I increased the weight, on my last few reps of the working set I got a eye ball shake and could see the light go darker and lighter in tune with my heart pumping, it was immense and I was close to passing out which made me feel so good. The pain fuking hurt so bad and the pump was solid

I am totally fuked need food and rest

[marcus300]

I've been working in the shop all winter and this week was the first full week I've been out in the field. It took me two days to decide that I needed to shed some weight. I'm very uncomfortable at 260- 265 and being bent over for any period of time sucks. I'm sure I can get down to 245-250 without loosing any muscle. 8 month bulk over!

What you weigh means nothing its how we look like. Example is Kel that guy is the biggest ripped beast on here and he is a lot lighter which just goes to show you weight mean nothing its how you look. I look bigger lighter but what comes with weight for me is strength and if I am breaking records on the weights that's means I am putting myself under serious over load which equals more muscle stimulated, but I am going to go lighter this size I am now is too heavy for me. I broke the fuking bed twice now and everything I wear is tight as fuk I look a right cvnt.....

[marcus300]

Chad , looking good my friend

give us an update

[Igifuno]

Good God look at Kel's avi!!

He's looking better than ever. I don't know what you're doing kel, but whatever it is, keep doing it.

[kelkel]

He's looking better than ever. I don't know what you're doing kel, but whatever it is, keep doing it.

I'm adding body fat to cover up all the gross veins. It's working.

[Java Man]

...lots of P90x. Supposedly it's based on muscle confusion?????

Nope. Just confusion.

[Java Man]

How is everyone? Got some reading to do. Life keeping me busy. Down to 212, lost a little strength but also down to 17% from 22% according to impedance test. Apples to apples though which is fine. Also been off cycle since october so I can't complain. I'm also not 6' tall anymore. I'm a hair over 5'11" now. I'm officially old I guess... I was 6' in my 20's. Lol. Better stop doing heavy squats and get on marcus's rack in his basement. I assume you have one in your dungeon? If not, There must be one somewhere in England still I imagine.

[Black]

How is everyone? Got some reading to do. Life keeping me busy. Down to 212, lost a little strength but also down to 17% from 22% according to impedance test. Apples to apples though which is fine. Also been off cycle since october so I can't complain. I'm also not 6' tall anymore. I'm a hair over 5'11" now. I'm officially old I guess... I was 6' in my 20's. Lol. Better stop doing heavy squats and get on marcus's rack in his basement. I assume you have one in your dungeon? If not, There must be one somewhere in England still I imagine.

Same boat as you brother. Trying to tidy things up around the waist. Started to notice a little extra around there, so I figured I'd clean things up before my next cycle. And I'm shrinking too, so I'll need to use Marcus' rack as well.

[marcus300]

My quads are tender and the sweep is very sore. I can feel every muscle when I walk. Lower back is holding up well.

[kelkel]

My quads are tender and the sweep is very sore. I can feel every muscle when I walk. Lower back is holding up well.

So tomorrow will be even worse. Love it.

[DontTaseMeBro]

Just destroyed legs and I mean I laughed at the devil and bitch slapped him hard.............hack squats was brutal and I increased the weight, on my last few reps of the working set I got a eye ball shake and could see the light go darker and lighter in tune with my heart pumping, it was immense and I was close to passing out which made me feel so good. The pain fuking hurt so bad and the pump was solid I am totally fuked need food and rest

you're killing it, Marcus. Well done! I like it when I can't stand up, I'm gasping for breath and the old tunnel vision hits me. I'm going to add some deep squats tomorrow in the 6-8 rep range to failure. Your post motivated me.

[Sfla80]

good leg session tonight, had a great arms on sunday and ok shoulders on Friday (bunch of tools there Friday couldn't find any weights)

Finding that I keep increasing the weights in leg but basically doing same excercises, so if anyone has any ideas on how to switch it up would be great.

smith Squats
2 warms, 2 feels, 1 working at 365#!!! (I know on smith and was a freaking struggle but super happy) dropped 315x2 droped 225 x 1

Smith lunges
stiff leg deads
extensions
Seated curls
Seated cavle raise.

Test is kicking in for sure, everything is a personal best in weights.

Measured arms just now and almost up a half an inch....slightly under 16"

And quads are around 24.5 if I did it right....sounds small to me lol but my quads are good sized for me lol

Good post workout meal coming soon!

[Sfla80]

Mines on the right. Fliet wirh fresh mozz and salad.

Hers was a ribeye.

[kelkel]

Finding that I keep increasing the weights in leg but basically doing same excercises, so if anyone has any ideas on how to switch it up would be great.

There's only so many exercises we can do. If you're increasing the weight you're increasing the intensity which = growth if all else in in check. Simply change the rotation of your exercises for something different. Squat last!

[almostgone]

Hit chest today. Was planning on Sunday but was still too sore from rearranging my shop.

Incline db press
2 w/u
Work-5- rp-1-drop-4

Incline db fly
2 w/u
Work-9-rp-5 (will bump this up a smidge next time)

Flat bench (Smith machine)
2 w/u
Work-7-rp-2-rp-1

Flat fly
2 w/u
Work-5-rp-3

Lots of stretching in between sets.

[almostgone]

Will try to post up a phone pic of my little playground. Still had the machines stripped from moving stuff around. Trying to make space for something else......not sure what yet. As you can see, my d'bells are a mix of stuff I picked up at the second hand store. That's where I found the 100# plates on the lower pegs of the tree on the hip/leg sled and a good many of my other plates.

[marcus300]

Will try to post up a phone pic of my little playground. Still had the machines stripped from moving stuff around. Trying to make space for something else......not sure what yet. As you can see, my d'bells are a mix of stuff I picked up at the second hand store. That's where I found the 100# plates on the lower pegs of the tree on the hip/leg sled and a good many of my other plates.

Very nice

[marcus300]

Finding that I keep increasing the weights in leg but basically doing same excercises, so if anyone has any ideas on how to switch it up would be great.

Try pre exhausting for a few weeks, you can also try different beyond failure protocols like rest pause, dropsets, forced etc.If your increasing the weight you will be over loading the muscles which in turn will result in new tissue growth so well done and keep on it.

[almostgone]

Very nice

Thank you, sir!! Debating on buying/ fabricating a bench for hyperextensions. I'm a slow shopper; it took me over a year when I bought the machines I have now. I'd like to eliminate the elliptical but my wife loves it. Guess it will stay a while longer since it makes.her happy.

[thunderthor70]

Will try to post up a phone pic of my little playground. Still had the machines stripped from moving stuff around. Trying to make space for something else......not sure what yet. As you can see, my d'bells are a mix of stuff I picked up at the second hand store. That's where I found the 100# plates on the lower pegs of the tree on the hip/leg sled and a good many of my other plates.

Nice setup Almost!!

[Capebuffalo]

Barbell rows
High cable 45 degree back stirrup pulldowns
Deads

[kelkel]

Will try to post up a phone pic of my little playground. Still had the machines stripped from moving stuff around. Trying to make space for something else......not sure what yet. As you can see, my d'bells are a mix of stuff I picked up at the second hand store. That's where I found the 100# plates on the lower pegs of the tree on the hip/leg sled and a good many of my other plates.

I could never train there. Entirely too neat and clean. Without dust balls and crickets I'd be lost.

[marcus300]

Barbell rows
High cable 45 degree back stirrup pulldowns
Deads

Are you back training full time now Cape or is work still getting in the way?

[Back In Black]

I could never train there. Entirely too neat and clean. Without dust balls and crickets I'd be lost.

And it's got at least 2 cardio machines. Or towel racks to you

[kelkel]

And it's got at least 2 cardio machines. Or towel racks to you

Thankfully I did not see them.

[marcus300]

BIB - How is your training going? give us an update on everything

[Back In Black]

BIB - How is your training going? give us an update on everything

Yeah it's ok mate. Still having some issues in my right trap so some exercises are a no go but I'm gaining a bit of strength and gaining some good weight at last. I'm a bit pissed that I can't do some of my usual exercises but pleased to see some progress.

Setting up business at the moment so my time is a lot more limited than it was and am likely to only get about 3x per week for the next few months. TBH if I don't go backwards over that time I will be fairly pleased.

[Capebuffalo]

Are you back training full time now Cape or is work still getting in the way?

Marcus. Honestly I'm trying real hard to find a balance right now. I'm getting 3-4 days a week in the gym which isn't bad. I just don't know if I'll be able to ever get back to the serious training I had been doing. But it's all good my priorities of family and work are the most important things now. But you know you just can't turn off the desire. My flame will always be lit.

[kelkel]

Yeah it's ok mate. Still having some issues in my right trap so some exercises are a no go but I'm gaining a bit of strength and gaining some good weight at last. I'm a bit pissed that I can't do some of my usual exercises but pleased to see some progress.

Setting up business at the moment so my time is a lot more limited than it was and am likely to only get about 3x per week for the next few months. TBH if I don't go backwards over that time I will be fairly pleased.

Marcus. Honestly I'm trying real hard to find a balance right now. I'm getting 3-4 days a week in the gym which isn't bad. I just don't know if I'll be able to ever get back to the serious training I had been doing. But it's all good my priorities of family and work are the most important things now. But you know you just can't turn off the desire. My flame will always be lit.

Guys, you can do just fine with 3-4 days per week. Be smart about what you do. Use your time the most effective and efficient way possible. Rest, recuperate and nail your nutrition. Don't tell yourself you can't make progress because you can.

[Capebuffalo]

Guys, you can do just fine with 3-4 days per week. Be smart about what you do. Use your time the most effective and efficient way possible. Rest, recuperate and nail your nutrition. Don't tell yourself you can't make progress because you can.

Oh I know. I realize that. It's just the inconsistency of the schedule. I may get to go M-Tu-F but then maybe not again until the following Thursday. That's what is killing me. I like a regiment. A schedule. That's security to me. Hey it's better than the alternative of not lifting at all.

[almostgone]

I could never train there. Entirely too neat and clean. Without dust balls and crickets I'd be lost.

Lol, that was after an all day cleaning, vacuuming, and rearranging session. It's in the back corner of a shop...the only clean corner other than my reloading area.

[almostgone]

Oh I know. I realize that. It's just the inconsistency of the schedule. I may get to go M-Tu-F but then maybe not again until the following Thursday. That's what is killing me. I like a regiment. A schedule. That's security to me. Hey it's better than the alternative of not lifting at all.

I'm pretty much in the same situation, Cape. I just grab whatever time I can and go with it.

[almostgone]

Uggghh. Worked late this morning and just woke up. Headed to the shop here in a bit to lift before I go to work.

[almostgone]

Leg press
2 w/u
Work-6-rp-3-rp-3
Hack squat
2 w/u
Work-3-rp-3-rp-2

Quad stretches

Power thrust
2 w/u
Work-8-rp-3-rp-1
Calf raises
2 w/u
Work-8-rp-5-rp-failure. 1 count positive, 3 count negative.

Toe touch stretches

Had a little trouble walking up the steps at the house.

[marcus300]

Marcus. Honestly I'm trying real hard to find a balance right now. I'm getting 3-4 days a week in the gym which isn't bad. I just don't know if I'll be able to ever get back to the serious training I had been doing. But it's all good my priorities of family and work are the most important things now. But you know you just can't turn off the desire. My flame will always be lit.

My work schedule is all over the place aswell all I try and do is when I do get in the gym I make it count, many times I train that hard I need a few days off anyway so it can work for you sometimes. Nice to see the flame is still burning

[marcus300]

Yeah it's ok mate. Still having some issues in my right trap so some exercises are a no go but I'm gaining a bit of strength and gaining some good weight at last. I'm a bit pissed that I can't do some of my usual exercises but pleased to see some progress.

Setting up business at the moment so my time is a lot more limited than it was and am likely to only get about 3x per week for the next few months. TBH if I don't go backwards over that time I will be fairly pleased.

Hope everything work out BiB, 3 x per week is good and still can be very productive

[marcus300]

Leg press
2 w/u
Work-6-rp-3-rp-3
Hack squat
2 w/u
Work-3-rp-3-rp-2

Quad stretches

Power thrust
2 w/u
Work-8-rp-3-rp-1
Calf raises
2 w/u
Work-8-rp-5-rp-failure. 1 count positive, 3 count negative.

Toe touch stretches

Had a little trouble walking up the steps at the house.

Always a good sign