**Marcus's HIT Dungeon**

[Capebuffalo]

Was honest with myself today, and came to terms with the fact that I'm not ready to compete just yet. Still have too many weak points at the moment. These thoughts did however fuel my workout today and I murdered my chest!

After warmup it was 1 feel set and 1 working with 1 RP and 1 drop each on incline, decline, and flat hammer strength press. Finished with 1 set of 15 and one dropset to 12 reps on the pec-dec.

Since you didn't ask for my opinion here it is. Going through with your prep and getting on stage will only help you. There is so much you can learn for the next one. And hell you never know. You have time money and sweat invested. Let it play out.

[Capebuffalo]

Here's a little update. Long story short, I had started powerlifting about 8 months ago. During that time, I let my diet slip. Not in quality of food, just amount. I was still eating wholesome food, just a TON of it. I was probably taking in 5000 calories a day on some days. Cardio was minimal, if at all.

So fast forward, I clearly put on some fat. I've never let myself get that high in bodyfat. And my body let me know that too. Blood pressure was up to 140-150/90 (normally it sits around 110/70) and of course, I started to feel it myself.

So here is where I am at. I got back to my macros and stayed consistent with some low intensity cardio. Of course, I still lifted with high intensity. These pics are 8 weeks apart.

Attachment 150218Attachment 150219Attachment 150220Attachment 150221

I am trying to cut the fat as slow as I can and hold on to as much muscle as possible. I was toying around with the idea of a 700 Test P and 700 NPP cycle while I was still heavy. Due to blood pressure and bodyfat, I decided to stay on my TRT dose and cut slow. Starting weight was 210. I am sitting at a little over 204-205.

How tall are you? We weigh the same and you look like 2 of me. ( in a good way). Your a beast.

[Black]

How tall are you? We weigh the same and you look like 2 of me. ( in a good way). Your a beast.

Thanks brother, I appreciate the comments. I am 5'9". I swear I used to be 5'11" in my early 20s. I think low t made me shrink.

[Dpyle]

Since you didn't ask for my opinion here it is. Going through with your prep and getting on stage will only help you. There is so much you can learn for the next one. And hell you never know. You have time money and sweat invested. Let it play out.

Time and sweat yes, but haven't dropped any money yet. At least nothing outside of my normal expenses. I'm gonna carry on with the prep and see how it goes. I still have about 2 months before the registration deadline. It's the times like these where self criticism is at it's highest.

[kelkel]

Well hunting and trapping seasons are over.I just been playing with the weights and not been serious.Time too get back in shape.Put on 10lbs and it don't look good.

You'll drop that quickly.

[Black]

I forgot the main reason I posted my current pics. I am thinking of running a test p/tren cycle for 6 weeks. I have been contemplating adding mast p in the mix. However, I'm not sure if I'm lean enough to reap the rewards of mast. Opinions welcome.

[almostgone]

You need some form of leg press. I believe you mentioned that you train at home as do I. A few years ago I picked this up and love it. It doesn't take up much room and you don't need all the weight you would for a 45 degree press. With the vertical you use about as much as you squat or so. Mine shown below is a Yukon Brand. Not that expensive and you can put it together yourself in an hour or so.


Attachment 150210

Also consider some type of support for you knees. Marcus posted a pic on one that he likes (as do I) just a page or two back. Very good support with it.

I'll second on using the leg press and the Yukon brand. I have a Yukon 45° sled and it is probably my strongest piece of equipment.

[almostgone]

D'bell shoulder press-2 w/u, Work1-7-2-1, drop, Work2-drop-5-2-1
Seated side lateral-2w/u, Work1-4-2-1, drop, Work2-3-1-1
Rear lateral 2w/u, Work -7-2-1, drop, Work2-6-3-1.5. Will raise.this one up next time and maybe lose the second set. Have to see how it goes????
B'bell shrugs-2w/u, Work1-7-4-2, drop, Work2-6-4-fail

Was running behind so I really pushed myself....42 minutes including stripping plates/storing bells....

[marcus300]

So killed legs tonight

Smith squats 330# (pb) for 6
Smith lunges
Stiff dead
Extensions
Leg curls


No calves. My fiance was spent lol...so I gave her a break. Attached two photos. Calves are growing. Veins everywhere even in quads. But pics don't show how well "I think lol" my quads have developed. Pics will be in next post.


Side note too...fitted for tux today for my wedding...girl said they have order my jacket because my shoulders/chest area is so broad and mid section is slim. So kinda took that as a complement lol

looking good, well done and your quads are sweet....great to see

[marcus300]

Here's a little update. Long story short, I had started powerlifting about 8 months ago. During that time, I let my diet slip. Not in quality of food, just amount. I was still eating wholesome food, just a TON of it. I was probably taking in 5000 calories a day on some days. Cardio was minimal, if at all.

So fast forward, I clearly put on some fat. I've never let myself get that high in bodyfat. And my body let me know that too. Blood pressure was up to 140-150/90 (normally it sits around 110/70) and of course, I started to feel it myself.

So here is where I am at. I got back to my macros and stayed consistent with some low intensity cardio. Of course, I still lifted with high intensity. These pics are 8 weeks apart.

Attachment 150218Attachment 150219Attachment 150220Attachment 150221

I am trying to cut the fat as slow as I can and hold on to as much muscle as possible. I was toying around with the idea of a 700 Test P and 700 NPP cycle while I was still heavy. Due to blood pressure and bodyfat, I decided to stay on my TRT dose and cut slow. Starting weight was 210. I am sitting at a little over 204-205.

wooow you got some fuking ink on that machine!!!
Looking chunky indeed and your carrying some really good mass/muscle. You look a lot bigger well done and your ink doesn't make you look any smaller beast

[marcus300]

Well hunting and trapping seasons are over.I just been playing with the weights and not been serious.Time too get back in shape.Put on 10lbs and it don't look good.

hunting? don't tell me you have a beard aswell? get lifting weights and stop shagging bears songdog

[marcus300]

I'm preparing for legs

[almostgone]

So killed legs tonight

Smith squats 330# (pb) for 6
Smith lunges
Stiff dead
Extensions
Leg curls


No calves. My fiance was spent lol...so I gave her a break. Attached two photos. Calves are growing. Veins everywhere even in quads. But pics don't show how well "I think lol" my quads have developed. Pics will be in next post.


Side note too...fitted for tux today for my wedding...girl said they have order my jacket because my shoulders/chest area is so broad and mid section is slim. So kinda took that as a complement lol

Sweet!!!! That means you got it going on.

[EquilibriumZ]

Marcus can you please tell me in what order I should put these days to make sure no muscle gets really hit 2 days in a row.
My split:
1.Chest tri
2.Legs abs
3.Back bi
4.Rest
5.Shoulder traps
6.Rest
Repeat

Oh ya i also do 2-3 times a week mild swimming for cardio, where shpuld i put it to not hurt my recovery?

[marcus300]

Marcus can you please tell me in what order I should put these days to make sure no muscle gets really hit 2 days in a row.
My split:
1.Chest tri
2.Legs abs
3.Back bi
4.Rest
5.Shoulder traps
6.Rest
Repeat

Oh ya i also do 2-3 times a week mild swimming for cardio, where shpuld i put it to not hurt my recovery?

Personally I would swap just legs and back around other than that it looks fine with me. Just make it count when you step into the gym. Mild cardio just do it after training on days what fits in with you, isn't going to make that much of a difference.

[almostgone]

D'bell shoulder press-2 w/u, Work1-7-2-1, drop, Work2-drop-5-2-1
Seated side lateral-2w/u, Work1-4-2-1, drop, Work2-3-1-1
Rear lateral 2w/u, Work -7-2-1, drop, Work2-6-3-1.5. Will raise.this one up next time and maybe lose the second set. Have to see how it goes????
B'bell shrugs-2w/u, Work1-7-4-2, drop, Work2-6-4-fail
Was running behind so I really pushed myself....42 minutes including stripping plates/storing bells....

Marcus or anyone that wants to shout out their input....Think I should try getting rid of the majority of my second work sets for a couple of weeks and see if I can increase my weights more than I currently do? I've been nudging up the weights almost each lift, but I still feel like I have a little left after the first work set. My energy level is still good and I seem to be recovering from lifts within 3-4 days(pain wise).
The lift above is from Wednesday night. Another option I was considering was keeping the second work set for.smaller muscle groups.

[marcus300]

Marcus or anyone that wants to shout out their input....Think I should try getting rid of the majority of my second work sets for a couple of weeks and see if I can increase my weights more than I currently do? I've been nudging up the weights almost each lift, but I still feel like I have a little left after the first work set. My energy level is still good and I seem to be recovering from lifts within 3-4 days(pain wise).

Yes, make sure your fully warmed up and use has many warm up sets or feels sets as possible to do this and do one working set to true positive failure and beyond. If you feel like you can do another working set every time you do your 1st working set then your not truly going to failure on that working set, your leaving something in the tank for the 2nd W set.

Go balls out on your working set and if by any means you feel like its not worked fully once you stop go straight into a drop set or a rest pause until you have fully worked that muscle. Also increase the weight on the working set and push to your limit and give your body an excuse to respond to grow bigger.

[almostgone]

Thanks, Marcus. I'll see if I can dig deeper and find a way to push it more on the first work set,still retain form, and keep it in the 4-12 rep range.

[Dpyle]

Marcus or anyone that wants to shout out their input....Think I should try getting rid of the majority of my second work sets for a couple of weeks and see if I can increase my weights more than I currently do? I've been nudging up the weights almost each lift, but I still feel like I have a little left after the first work set. My energy level is still good and I seem to be recovering from lifts within 3-4 days(pain wise).
The lift above is from Wednesday night. Another option I was considering was keeping the second work set for.smaller muscle groups.

Not sure how the others feel about it, but this is how I do it. I use the same weights week to week, but when I get to the point that I can get 7-8 reps with it. I treat that as another feel set and bump the weight for a working set, shooting for 4-6 solid reps before needing RP, dropsets, or a combination to get me in that 8-10 rep range.

This method has humbled me a couple times recently. My mind says have another go, but generally after the first rep my body says fvck this I'm done!

[almostgone]

Appreciate the response, Dpyle. Tomorrow is back day so I guess I'll see how well my old body will hold together.

[marcus300]

Thanks, Marcus. I'll see if I can dig deeper and find a way to push it more on the first work set,still retain form, and keep it in the 4-12 rep range.

That's a good rep range
to increase intensity either increase the weight or reps,
if by any means you feel you didn't reach total failure on your working set just rest pause or drop set or better still negative but I know you train alone so that's not an option,
hit it hard and force the body to respond to the overload you put it under, do this for 6-8 weeks then take a pullback for 2 weeks to rest the body and pull back on the intensity and also prepare the mind for the next 5-8 weeks of hell,
its always good to shock the body into growth, so do something its not expecting, take it down to hell and say hello to the devil

[marcus300]

Legs wasn't good, back to sore and I shouldn't of done squats.
Got a nice pump but that's about it no serious stimulation

[almostgone]

That's a good rep range
to increase intensity either increase the weight or reps,
if by any means you feel you didn't reach total failure on your working set just rest pause or drop set or better still negative but I know you train alone so that's not an option,
hit it hard and force the body to respond to the overload you put it under, do this for 6-8 weeks then take a pullback for 2 weeks to rest the body and pull back on the intensity and also prepare the mind for the next 5-8 weeks of hell,
its always good to shock the body into growth, so do something its not expecting, take it down to hell and say hello to the devil

Will do, boss! Don't get me wrong, I've been pushing.... I'll just push more.

[marcus300]

Will do, boss! Don't get me wrong, I've been pushing.... I'll just push more.

oh I know you have its a constant battle

[Black]

wooow you got some fuking ink on that machine!!!
Looking chunky indeed and your carrying some really good mass/muscle. You look a lot bigger well done and your ink doesn't make you look any smaller beast

Thanks Marcus. I appreciate it brother.

[Capebuffalo]

hunting? don't tell me you have a beard aswell? get lifting weights and stop shagging bears songdog

Hey wait a minute I .......

[Capebuffalo]

Thanks brother, I appreciate the comments. I am 5'9". I swear I used to be 5'11" in my early 20s. I think low t made me shrink.

InkBeast you are

[Capebuffalo]

Shoulders

Smith military presses
Side lateral raises
Cable side raises
Reverse pec dec

[almostgone]

Legs wasn't good, back to sore and I shouldn't of done squats.
Got a nice pump but that's about it no serious stimulation

Hate to hear that, Marcus....if it cheers you up any, I showed one of the younger guys in maintenance your new avi. Told him to prepare himself for his next physical because that is the new way to perform a prostate exam.....he paled and gagged a little.

[marcus300]

Hey wait a minute I .......

I wise man recently told me that Americans who have beards have something wrong with their chins, that's why so many of you are back in the dark ages

Hate to hear that, Marcus....if it cheers you up any, I showed one of the younger guys in maintenance your new avi. Told him to prepare himself for his next physical because that is the new way to perform a prostate exam.....he paled and gagged a little.

Oh don't mention prostate exam, I'm still trying to get over my last one- fuk me that guy have fingers like bananas

[Capebuffalo]

I like my chin. It brings out my eyes

[marcus300]

I like my chin. It brings out my eyes

suppose it does if your on crack

[almostgone]

I wise man recently told me that Americans who have beards have something wrong with their chins, that's why so many of you are back in the dark ages

ROTFLMAO.....

Oh don't mention prostate exam, I'm still trying to get over my last one- fuk me that guy have fingers like bananas

My Dr. has large hands for a woman. Pretty sure she can palm a basketball.....or a colon...with ease.

[DontTaseMeBro]

Didn't think I had it in me. Went to the gym thinking I would back off and work on form a little. Walked in and FVCKING KILLED LEGS! New PR on everything. I don't know what it is about legs. My legs suck and they hurt worse than anything else to train hard; but somehow, the training is really motivating.

[Capebuffalo]

suppose it does if your on crack

Yeah beards are for pussies. Wait no to get pvssy

[kelkel]

I'm preparing for legs

Mine are crushed from yesterday. Can't wait till next cycle. Serious weight will be pushed....

[kelkel]

Thanks, Marcus. I'll see if I can dig deeper and find a way to push it more on the first work set,still retain form, and keep it in the 4-12 rep range.

Try not to think of the drop or RP to follow. If you think to far ahead you may subconsciously hold back on your initial set. It's crucial NOT to do that but guys do it all the time. Hard habit to break.

[kelkel]

Not sure how the others feel about it, but this is how I do it. I use the same weights week to week, but when I get to the point that I can get 7-8 reps with it. I treat that as another feel set and bump the weight for a working set, shooting for 4-6 solid reps before needing RP, dropsets, or a combination to get me in that 8-10 rep range.

This method has humbled me a couple times recently. My mind says have another go, but generally after the first rep my body says fvck this I'm done!

If you know it's going to be a feel set then cut the reps down a bit and save the energy for your actual balls to the wall set. Don't tire yourself out ahead of time. It's all about the working set. My philosophy about warm ups would be that of a powerlifter. I don't want to waste energy on non working sets. I do know what you mean though. I'll get under the bar at times not knowing if it's going to be a working set or a warm up set. After a couple reps I make the decision and either go balls out or rack it and up the weight.

Example for me was yesterday. Got under the bar on squats with that exact scenario. After a few reps I just decided to keep it going and cranked out a bunch to failure. Part of the decision to not go up more in weight was due to having the prior week off.

[Black]

InkBeast you are

That is a much better name than my current. I think I might need to put a change request in before I get famous.

[marcus300]

If you know it's going to be a feel set then cut the reps down a bit and save the energy for your actual balls to the wall set. Don't tire yourself out ahead of time. It's all about the working set. My philosophy about warm ups would be that of a powerlifter. I don't want to waste energy on non working sets. I do know what you mean though. I'll get under the bar at times not knowing if it's going to be a working set or a warm up set. After a couple reps I make the decision and either go balls out or rack it and up the weight.

Example for me was yesterday. Got under the bar on squats with that exact scenario. After a few reps I just decided to keep it going and cranked out a bunch to failure. Part of the decision to not go up more in weight was due to having the prior week off.

Agreed

repost
Feel sets The feel sets are sets what you will do previous your working set, these sets are done so you can determine what weight you will be doing on your working set. Sometimes on my first feeler set it feels light and I'm very powerful so the next feeler set I will put some poundage on and see how that feels, again if that feels easy I know I can go heavier on my working set. I also take in consideration what I am going to be doing whether its forced and negs or rest pause or drops, I just judge a weight what I will be hitting failure around the 4th - 6th rep mark or less and then incorporate the beyond failure protocols. I also remember what I did last time I did that movement because in the back of my mind I know I have to overload my body. I am always pushing heavier weights or trying to increase the intensity