**Marcus's HIT Dungeon**

[marcus300]

Guys you all sound like your knocking fuk out of these workouts which is great, love reading you guys going balls to the wall with your sets.

almost, ive got this intense coffee bean what is super strong and it knock me into space, but only using it around 3 times per week, keep my tolerance down

[DCI]

Did arms today and cardio copied marcus' routine I'm broken lol.

Also weighed myself in the gym today 219.2lbs

[marcus300]

Going to be doing rotary cuff exercises pre any chest and shoulders. Been going on to long and I'm going to concentrate more on the rear delts more to help pull my shoulders back a bit.

[hawk14dl]

Finally going to get a session in later today. Been a month and a half. I feel tiny, I still get a lot of compliments from friends, but I can tell I'm losing muscle mass. Time to restart.

For an image, I'm 6'1.. About 3 years ago I was 150-155lbs. Today the scale read 188.

I'm proud of the progress I've made, but I don't think I'll be happy until I'm 210+ and at least the same bf% I am now, preferably leaner.

[hawk14dl]

First chest/arm session in over 1.5 months. It was amazing.

Strength has not gone down at all. I actually felt stronger then I remember.

I started albut and t3 yesterday. I want to lean out some before my first cycle (aiming for January). I wonder if that had anything to do with my excellent session

[almostgone]

Oh that's F'n nuts...

LOL, I tend to generate a good bit of heat. Actually broke a semi-decent sweat.

[almostgone]

Guys you all sound like your knocking fuk out of these workouts which is great, love reading you guys going balls to the wall with your sets.

almost, ive got this intense coffee bean what is super strong and it knock me into space, but only using it around 3 times per week, keep my tolerance down

Ah, gotcha. I believe that I'll be using the coffee in the shake during the cool season. Maybe just on leg and back days or if I'm feeling a bit slow. It was just enough without revving up the heart too much. Definitely not for summertime use...

[zempey]

I take two pre workout drinks, one before and one during, a shit ton of stimulants.

[Roger11]

Hey guys, im back from holidays, was bloody fantastic. Best ive ever felt in along time the whole week! Thanks to kelkel mainly via PM on helping me dial in MY Trt as best i could with a limited amount of time and getting me proper bloods done and a few other people i didnt feel crap the whole time! . Thanks for the support everyone and kelkel i very very very much appreciate it mate! iF YOU are ever in Australia at some point, let me know, ill hit you up! PM me.


As you guys know, i dropped 11kg for my holiday. I wasnt as lean as i wanted BUT i did the best i could with what i could really. I was happy i did it. Being in the spa/pool area in sunlight bought out some veins that people stared at, few girls etc, so that was great, but i also came across a few boys that were easily 2 plus times my size lol, fn huge! It made me think, if i did one more bulker for 6-16weeks or so and put on a tad more size and rediet down i would deffs be a lot closer to where i want to be, but at the same time i feel i want to diet down and play with what i have. Altho i need to bring some body parts up, Legs, another inch on arms, calves/traps and a bit more back thickness. But still undecided. Since being off my cycle and just on TRT ive deffs lose muscle density, fullness look and im not liking it haha! Enjoying the time off and feeling good/ eating whatever and whenever, ive put on bodyfat and am quite soft, cant say im eager to get back on but at the same time i have goals i want to reach, but undecided weather to try a short burst cycle for my gains i need or a nice long bulker where i can really focus, or just start dieting down again after a little longer break. I have more bloods due in a few weeks and a little busy at work so have some time to decide.

Anyways good to be back and glad you are all doing well!

[marcus300]

Legs today. ....oh boy

Let's do this

[almostgone]

^^^ ....few lots of coffee in the shake really gave me an edge yesterday, big guy!!!! Really struggling to walk with some semblance of normalcy this morning

[marcus300]

legs were brutal they were very tasking on my cardio which seems to be a problem for me when I do legs, think I am to heavy.

single leg extension - concentrated on each leg separately
3 warm up sets
2 working sets -plus 2 rest pause

hack squat machine
2 feel sets
1 1owkring set to failure plus 2 rest pause

V squat machine
2 feel sets
2 working with 2 drops sets

lying leg curls
2 feel sets
1 working set 2 drops

seated calves
standing caves
both 2 working sets to failure went with a higher rep range with these.

[hawk14dl]

O.m.g.

My arms are killing me. My chest is sore, but not as much as arms. They literally hurt. It's awesome!

[kelkel]

Hey guys, im back from holidays, was bloody fantastic. Best ive ever felt in along time the whole week! Thanks to kelkel mainly via PM on helping me dial in MY Trt as best i could with a limited amount of time and getting me proper bloods done and a few other people i didnt feel crap the whole time! . Thanks for the support everyone and kelkel i very very very much appreciate it mate! iF YOU are ever in Australia at some point, let me know, ill hit you up! PM me.


As you guys know, i dropped 11kg for my holiday. I wasnt as lean as i wanted BUT i did the best i could with what i could really. I was happy i did it. Being in the spa/pool area in sunlight bought out some veins that people stared at, few girls etc, so that was great, but i also came across a few boys that were easily 2 plus times my size lol, fn huge! It made me think, if i did one more bulker for 6-16weeks or so and put on a tad more size and rediet down i would deffs be a lot closer to where i want to be, but at the same time i feel i want to diet down and play with what i have. Altho i need to bring some body parts up, Legs, another inch on arms, calves/traps and a bit more back thickness. But still undecided. Since being off my cycle and just on TRT ive deffs lose muscle density, fullness look and im not liking it haha! Enjoying the time off and feeling good/ eating whatever and whenever, ive put on bodyfat and am quite soft, cant say im eager to get back on but at the same time i have goals i want to reach, but undecided weather to try a short burst cycle for my gains i need or a nice long bulker where i can really focus, or just start dieting down again after a little longer break. I have more bloods due in a few weeks and a little busy at work so have some time to decide.

Anyways good to be back and glad you are all doing well!

Glad it's working out for you Roger.

O.m.g.

My arms are killing me. My chest is sore, but not as much as arms. They literally hurt. It's awesome!

And you expected something different after a month or so off!

[clarky.]

Bi's are in bits today my friends

[hawk14dl]

And you expected something different after a month or so off!

Oh no, I expected it. I've just missed the feeling.

On another note, my heart never calmed down last night. I didn't expect albut to start that so quickly, sleep was sketchy. I'll start keto tonight

[marcus300]

Bi's are in bits today my friends

I was waiting for you on this one, you know what I am going to say don't you???

my bi's and tri's hurt like hell, the ball and belly of my bi hurts all over from top to bottom and my triceps especially the long head is killing me. My arms are still swollen from yesterday. Taped at 20" this morning which is fuking good but it was sore to tense lol.

[clarky.]

I was waiting for you on this one, you know what I am going to say don't you???

my bi's and tri's hurt like hell, the ball and belly of my bi hurts all over from top to bottom and my triceps especially the long head is killing me. My arms are still swollen from yesterday. Taped at 20" this morning which is fuking good but it was sore to tense lol.

A know big man they are fvcking sore lol all over but more right at the bottom and right in the center. 20's show off

[kelkel]

Taped at 20" this morning which is fuking good but it was sore to tense lol.

Waaaahhhhh. F'n waaaaahhhhh.

[Roger11]

Marcus, what do u suggest for arms? I dont do any of this HIT stuff you guys do, its all new to me. I stick to the old way of training, multiple sets per exercise etc etc.

Ive trained with lee priest before and he sticks to the same routine for many years he was telling me, since he first started training, that was lots of sets, lots of exercises etc, the old school way. Ive done that since ive lifted to and it works for me so in saying that. My arms are 18.5 inches, i need another inch or so, if i did another bulker i would bring them up. What exercises do you have for me marcus and others.

cheers

[marcus300]

Marcus, what do u suggest for arms? I dont do any of this HIT stuff you guys do, its all new to me. I stick to the old way of training, multiple sets per exercise etc etc.

Ive trained with lee priest before and he sticks to the same routine for many years he was telling me, since he first started training, that was lots of sets, lots of exercises etc, the old school way. Ive done that since ive lifted to and it works for me so in saying that. My arms are 18.5 inches, i need another inch or so, if i did another bulker i would bring them up. What exercises do you have for me marcus and others.

cheers

my arm routine is all over this thread Roger, I simply implement what works for me and tweak this around to suit my body better. I am very in tune with my body and know what is working or not. If your arms have been the same size for months/years then its time for a change IMHO, change is always good.

The biceps are a small muscle group and don't need a hell of a lot of working, 3 movements will work them fully, its not the exercises what is going to make your arms grow its what's inside of you what will make them start growing again, the drive, the intensity and the pure motivation when working out.

I normally do 1 working set of each movement and that's me done I don't like wasting reps and sets on any body part when I do a working set its pointless in doing more sets because ive took it to its limit, its fully worked and broken down. I put my body under serious overload so it has no alternative but to grow due to the pressure its under, i train hard, rest long and eat like its my last meal.

My body grows with short intense bursts but if your doesn't then use what works for you and change things around a bit. Its very hard to tell you whats going to work when I know nothing about you or your arm routine but you have all the answers if you look back over your training log and see what worked for you, change things around and give them something new.

[marcus300]

Today was suppose to be a rest day but towards the end of the week i will be having 4 days off training so i decided to go in and do some shoulders. The problem is i am beat my leg routine yesterday really took it out of me and my triceps and biceps still hurt like a cvnt so i decided to leave any pressing movements last and concentrate on the isolation exercises.

Did 15mins of RC work which really flooding the delt area with blood

Then went onto seat lateral raises, very slow controlled and made sure my shoulders were in and back so the side delt took all the work and the RC weren't put under to much pressure.

Then went onto single db upright row, very controlled again nothing to shout home about just slow and plenty of mind muscle connection going on, really working the side delt because of the slight angle i was standing at.

seat bent over rears db laterals, again nothing to hard just slow and concentrated on the contraction and feel the tiny muscle work

BB shrugs, again same style slow and controlled

then seated db press, had no strength for this so just dropped the weight down and did some reps, my shoulder were very pumped but overall it felt good. Wasn't my usual style of training or intensity but seeing that my tricep isn't fully repaired and my legs took a hell of a lot of energy out of me i decided to go easy. Yeh you heard me easy lol.

My arms are still swollen from training them the other day and my legs are fuked.

I also put my girl through a leg/butt workout yesterday so she's not in a good way, i took her to her limit lol.

[zempey]

Killer back session today, raised all my weights and added some drop sets to really fvck my muscles up. Was able to do wide grip pull ups today for 4 sets, first time I have been able to do more than a couple reps in months, so the elbow is almost healed.
Maxed out the Hammer Strength Row with 5 plates a side, could only do it singles until today, crushed it with doubles with a nice squeeze. Did 1 feel set and 3 working sets with a double drop on the last set that really got me fired up.

Maxed out the pull down with close grip, haven't done these in a while, felt great, nice hard squeeze at the bottom. Did 4 sets with a drop on the last set.

Hammer Strength ISO row 1 feel set and 3 working sets with a drop on the last set. Went heavier than I ever have on this and it felt awesome, really tore up the muscles in my middle back.

Behind the neck neutral pull down 4 sets. I do these lighter to condition my shoulders for behind the neck exercises, trying to build strength for presses and pull downs. Been building up the weight slowly so I don't injure myself, my shoulders are sensitive.

I have been taking zinc and magnezium with breakfast and before bed. It seems to be helping, I feel like I have more power, maybe it is helping raise my natural test a bit. Since my natural levels are in the shiiter, maybe that little boost is helping. I have a question, is there any side effects to taking Nolvadex off cycle? I seem to have tissue build up around my nipple area, I am very prone to gyno while on cycle and wondered if I could take nolva for a few weeks on and off.

[kelkel]

You can run Nolva or Ralox if you're having issues there. You'd need to stick with it for a while to reap any benefits though. Off and on is not the way to go.

[kelkel]

I also put my girl through a leg/butt workout yesterday so she's not in a good way, i took her to her limit lol.

Enough about you. More about this ^^^^.

[marcus300]

Enough about you. More about this ^^^^.

4 sets of squats - 25 reps per set
4 sets of high leg lunges - 15 reps per set
4 sets of sumo squats -3 sets -15 reps per set
butt kickbacks - 4 sets continuous - 15 reps
stiff leg deadlifts - 2 sets 20 reps.

[kelkel]

4 sets of squats - 25 reps per set
4 sets of high leg lunges - 15 reps per set
4 sets of sumo squats -3 sets -15 reps per set
butt kickbacks - 4 sets continuous - 15 reps
stiff leg deadlifts - 2 sets 20 reps.

Yikes.

[almostgone]

Holy sh!t, Marcus.

[marcus300]

Yikes.

Holy sh!t, Marcus.

Its done very fast to keep her heart rate high but the movements are all weighted except the butt kickbacks. She wont be able to train for the next 2-3 days then we repeat the process but throw other movements in to keep the changing things around

[GirlyGymRat]

4 sets of squats - 25 reps per set 4 sets of high leg lunges - 15 reps per set 4 sets of sumo squats -3 sets -15 reps per set butt kickbacks - 4 sets continuous - 15 reps stiff leg deadlifts - 2 sets 20 reps.

I am doing legs tonight. Challenge accepted. Let you know how I feel later in the week.

[RaginCajun]

I am doing legs tonight. Challenge accepted. Let you know how I feel later in the week.

three point stance is in your future!

[GirlyGymRat]

three point stance is in your future!

Me not tracking??

[clarky.]

Rested again today bi's are just about healed lol so back to it the mora guys chest more pain

[RaginCajun]

Me not tracking??

when you squat to use the restroom, you will have to put your hand on the ground to get your bum on the seat!

[GirlyGymRat]

when you squat to use the restroom, you will have to put your hand on the ground to get your bum on the seat!

Workout done. Let's see what happens

[uhit]

when you squat to use the restroom, you will have to put your hand on the ground to get your bum on the seat!

I think I mastered that last week.
It's easier said than done

[DCI]

Shoulderd tonight, there was a lot of idiotic teenagers im the gym tonight so had to show them that pushing 20kg dbs doesnt warrant the amount of noise the make ha

Started with rc warm up felt great no pain etc

started with db pressing 2 warm ups and 2 feeler sets feeler sets where strong I was on form so hammered out 2 crazy heavy sets like a man possessed the last two reps where so hard i had a head rush getting off the bench lol.

Then into farmers walk i fckin love these.

Then front and side raises, finished with a superset of arnie presses with rope pulls.

Shoulders are still on fire and its 5hrs later lol

[Roger11]

Hey marcus, when you bulk hard does your face get puffy/fat and or watery?

[Mp859]

Hey marcus, when you bulk hard does your face get puffy/fat and or watery?

Are half of your questions serious questions?

[almostgone]

Its done very fast to keep her heart rate high but the movements are all weighted except the butt kickbacks. She wont be able to train for the next 2-3 days then we repeat the process but throw other movements in to keep the changing things around

Will she be able to walk?