**Marcus's HIT Dungeon**

[almostgone]

well the dr said that the injury didn't happen overnight that it probably took 20 years for the disc to degenerate that bad. The straw that broke the camels back happens back in sept of 2010 and when I was lifting I felt the vertebras touch. Darn that hurt and I remember looking at my spotter and saying gosh that just didn't feel right at all. 3 days later boom I could barley walk or even get out of bed. I touched it out took 3 months off from the gym and finally found a good surgeon that suggested I try pt. I did it and it worked within 3 months she had me back in the gym and I started inching along again. If anyone is wondering it was the Mckenzie method. I had to do these exercises every hour that manipulated the disc bulged for about 3 months and then I was able to just do them at night before bed. I still use a pillow for support when I sit down but at least I can. For several years I would either stand or lay down

Always inspiring to hear from someone that is strong enough mentally to gut it out and overcome/rebound from events like this.

[irlkev]

Really loving this thread. It's my first port of call each time I log on. Sitting outside gym finishing my pre workout coffee, back and biceps ahead. Really going to give the 2 feel sets, 1 all out to failure set a good try today. Focus is the key I think. No talking, no watching the tv between sets. Here goes.

[almostgone]

You got it, irlkev. Keep.your eye on the clock and your focus on hitting failure and beyond. It sometimes takes a bit to get a grasp on it, but it is well worth the effort.

[Bio-Active]

Dang, I could tell you are thick, but just looking at your avi pic, I would have thought 5'8"- 5'10". BF under 10% is impressive as well!

Thanks a lot brother. Often I am told that I look closer to 180. Weight can be deceiving when your lean and not carrying all the extra weight in your digestive track. I can remember when I first started in this sport I did weigh 180'ish. after I started eating clean and weighing my food the weight just kept coming off. At one point I got all the way down to 118. That was to lean!

[Bio-Active]

Marcus, I'm 6'6" still have some fat but it is slowly being traded for muscle weight. Pics are shite and sideways, but I will throw them up. I will get the wife to take some better ones with the good camera maybe after a killer workout when I am swollen. These are right out of bed a couple days ago.
<img src="http://forums.steroid.com/attachment.php?attachmentid=155031"/><img src="http://forums.steroid.com/attachment.php?attachmentid=155032"/>

You are making good progress it shows that you are putting the time in. Keep it up

[zempey]

Thanks Bio, I have been back at it pretty serious for a year now, got down to around 10% in the summer and now trying to bulk as much as I can to cut bigger then last summer.

I feel your pain about the low back, in 98 I popped two disks, L5-L4 L4-S1, it was the most debilitating thing that ever happened to me. I couldn't sit, stand, lie down, or anything for a period of time without pain and discomfort. I was in really good shape at the time and getting a doctor to take me serious was like pulling teeth. It took two years to finally get the surgery, a bi level laminectomy. It helped, gave me mobility back, I was able to put my own socks and shoes on for once, lol. I always kept lifting though, it was the only thing that gave me relief and kept me from freezing up. I still have pain everyday, and have to be conscious of it at all times, but I push pretty hard and it stays together.

Hats off to you bro, it takes a special breed to not give in to an injury like that and keep going in the gym, so many give up and end up as couch potatoes, or hooked on pain killers. You look great in your avi, keep at it, this thread has some true inspiration in it.

[Bio-Active]

Thanks Bio, I have been back at it pretty serious for a year now, got down to around 10% in the summer and now trying to nulk as much as I can to cut bigger then last summer. I feel your pain about the low back, in 98 I popped two disks, L5-L4 L4-S1, it was the most debilitating thing that ever happened to me. I couldn't sit, stand, lie down, or anything for a period of time without pain and discomfort. I was in really good shape at the time and getting a doctor to take me serious was like pulling teeth. It took two years to finally get the surgery, a bi level laminectomy. It helped, gave me mobility back, I was able to put my own socks and shoes on for once, lol. I always kept lifting though, it was the only thing that gave me relief and kept me from freezing up. I still have pain everyday, and have to be conscious of it at all times, but I push pretty hard and it stays together. Hats off to you bro, it takes a special breed to not give in to an injury like that and keep going in the gym, so many give up and end up as couch potatoes, or hooked on pain killers. You look great in your avi, keep at it, this thread has some true inspiration in it.

thanks a lot brother and hats off to you as well. It takes a real special breed to continue training and go through what you did. Job well done. It's nice to hear how many success story's are out there. Most of the people with the success just move on and we only hear the bad. Congrats bro

[DCI]

Big fcker zempey inspiring esp at your height great work man

[zempey]

Rest day today and I need it, my shoulders are a mess, haven't been this sore in a long time. My whole body is sore right now, hit it hard this week and had a physical week at work. Body weight is 273 this morning and feeling full, I could really use a massage. Back tomorrow, might lighten the load and up the intensity with faster paced sessions this week to give the joints and CNS a break from the heavy loads.

[Bio-Active]

Just got up and had my breakfast waiting an hour and headed to the gym to hit chest today

[almostgone]

Rest day today and I need it, my shoulders are a mess, haven't been this sore in a long time. My whole body is sore right now, hit it hard this week and had a physical week at work. Body weight is 273 this morning and feeling full, I could really use a massage. Back tomorrow, might lighten the load and up the intensity with faster paced sessions this week to give the joints and CNS a break from the heavy loads.

Man, yeah. A good deep tissue massage and diligent stretching has done wonders for my 50 year old spinal erectors and lower back.

[Bio-Active]

Man, yeah. A good deep tissue massage and diligent stretching has done wonders for my 50 year old spinal erectors and lower back.

oh yes I have had a few of those deep tissue massages over the years. They hurt and make me a little sick the next day but after that you just feel amazing!

[marcus300]

Really loving this thread. It's my first port of call each time I log on. Sitting outside gym finishing my pre workout coffee, back and biceps ahead. Really going to give the 2 feel sets, 1 all out to failure set a good try today. Focus is the key I think. No talking, no watching the tv between sets. Here goes.

Welcome to the thread and from the sounds of it you have been doing some reading

Let us know how you did trying to go to TRUE positive failure

[Sfla80]

Arms today. Great session.
Bis

Bent over concentrations 2 warms, 1 feel, 2 working, 2 drops (using other arm as spotter)

Incline db 1 feel, 2 working 1 drop ( do you guys rotate ur wrists or keep them level?)

Hammer strength prech machine 1 feel, 2 working 1 drop

Tris

Rope push down 2 warms, 1 feel, 2 working, 2 drops

Hammer strength dips 2 working 1 drop

Db incline skulls but one arm at a time other keeping elbow straight and supporting. 2 working

Reverse grip single arm cables. 2 working 1 drop

[marcus300]

Arms today. Great session.
Bis

Bent over concentrations 2 warms, 1 feel, 2 working, 2 drops (using other arm as spotter)

Incline db 1 feel, 2 working 1 drop ( do you guys rotate ur wrists or keep them level?)

Hammer strength prech machine 1 feel, 2 working 1 drop

Tris

Rope push down 2 warms, 1 feel, 2 working, 2 drops

Hammer strength dips 2 working 1 drop

Db incline skulls but one arm at a time other keeping elbow straight and supporting. 2 working

Reverse grip single arm cables. 2 working 1 drop

Nice

[AllKindsOGains]

So, down to 4 protein bars today, and 1 less scoop of protein. Subbed with 2 ezekial bread roast beef sandwiches. Chest tonight. New music for the battle ahead

[Bio-Active]

So, down to 4 protein bars today, and 1 less scoop of protein. Subbed with 2 ezekial bread roast beef sandwiches. Chest tonight. New music for the battle ahead

let's get that down to 1-2 protein bars

[Mp859]

let's get that down to 1-2 protein bars

Protein bar? What's that?

[Bio-Active]

Protein bar? What's that?

my point exactly...

[AllKindsOGains]

let's get that down to 1-2 protein bars

Tomorrow

[Bio-Active]

Tomorrow

now we are making progress

Chest day today each set had 4-5 forced reps so I was failing at 8.

Hammer strength chest 5x12

Dumbbell Fly's heavy 5x10

Peck deck with incline presses superset for each working set. 5x10 each

Cable crossovers 5x10

35 minutes on the weights and then 40 minutes cardio

[zempey]

Drop the bars completely and drink the shakes instead, the bars are total garbage. You would be better off with a shake with some kind of healthy oil and oats, the convenience factor is almost the same but the end result is much better. Keep trying to work the real food into your diet though, you are making progress, good job.

[Bio-Active]

Drop the bars completely and drink the shakes instead, the bars are total garbage. You would be better off with a shake with some kind of healthy oil and oats, the convenience factor is almost the same but the end result is much better. Keep trying to work the real food into your diet though, you are making progress, good job.

do you know what bars he is eating? There are some bars on the market now that are ok as a supplement. Not a meal replacement though and I feel the same way about shakes. Either needs to be supplementing your food intake not replacing meals

[zempey]

There might be some ok bars, all the ones I have looked at are full of all kinds of crap, sugar alcohols, preservatives, etc. At least with the shake it is just whey isolate and you can add your own fats and carbs. They should only be used in an emergency for a meal replacement, not as the norm. I know how hard it is to make meals for the day at work, I have to bring three, and they are more than most peoples daily intake. It sucks and takes time and planning, but it is possible. I just bought 37lbs of chicken breast for $1.62/lb at Sam's club, toss 10-12lbs in the oven and I am good for my weekly protein for lunches. You can get a rice cooker and cook a ton of rice for cheap.

[marcus300]

So, down to 4 protein bars today, and 1 less scoop of protein. Subbed with 2 ezekial bread roast beef sandwiches. Chest tonight. New music for the battle ahead

Drop the bars ergggggggggggggggggggggggggggggggggggggggggggggg what do I keep telling you come on eat food and watch what happens

[AllKindsOGains]

Drop the bars ergggggggggggggggggggggggggggggggggggggggggggggg what do I keep telling you come on eat food and watch what happens

You said to take them out slowly my man errrrrgggggg

[marcus300]

You said to take them out slowly my man errrrrgggggg

No I didn't I replied with this post to your diet

There is no substance to your diet in-between your shakes and protein bars. Learn to eat some food and add shakes as supplements to add further cals if need be but at 160lbs you don't need shakes or protein bars you can easily maintain and bulk on just solid food. Learn to over eat, learn how to stretch your stomach learn to eat food because that's the ONLY way your going to maintain any kind of size and gains. If you carry on eating like a 160lb man you will stay like one learn to eat like a 180lbs man and eat eat eat.

Get up earlier and make all your food for the day its that simple. I will be honest with you because I always have what ever you think your doing right your not because your body is screaming to be fed. You tell us your eating 4250 cals daily at 160lbs and your not gaining all that much what does that tell you?

Also stop looking for this magic pill/injection what is going to make you achieve your goals it doesn't matter what you take at your age what ever you will gain you will lose because your diet will not support any new muscle tissue your eating like a 160lb man you want to be bigger have more bulk then eat like you do and eat some food what will feed your body. At 19yrs old your hormones are flooding your body you need to be working with them and creating a foundation. Like Almost has stated have your pre and post workout shakes but for the rest of your meals eat food not apples, carrots and yogurt eat some meat, chicken, steak, fish, eggs and throw in some rice, potatoes, pasta and some green veg.

Ask any of the guys in here about what they are eating and how they plan their daily food intake you will see some very interesting similarities. You want to be 180lbs start eating like one then establish a new calorie intake and maintain it. Then if you want to be 200lbs it starts all over again.

Now stop fuking around and eat some solid food because if you cant eat solid food without supplementing your diet with shakes and protein bars at 160lbs you will never be any bigger.....so stop fuking around and feed your body with food, solid food ergggggggggggggggggggg

[Bio-Active]

I only weigh 160ish

[marcus300]

I only weigh 160ish

hahaha are you eating protein bars???? and your only 5ft 3"

[AllKindsOGains]

No I didn't I replied with this post to your diet



Now stop fuking around and eat some solid food because if you cant eat solid food without supplementing your diet with shakes and protein bars at 160lbs you will never be any bigger.....so stop fuking around and feed your body with food, solid food ergggggggggggggggggggg

your speaking right now grasshopper,, oh yes swap the bars and shakes for solid food but do it slowly so your gut doesn't blow up and you have digestion issues.

That was from your pm my man lol. EEEERRRRRGGGGG

[Bio-Active]

hahaha are you eating protein bars???? and your only 5ft 3"

lmao no I hardly ever eat protein bars only if I am in a pinch and then I would only eat a quest bar to get me through till I could get some food. Errrrgggg I guess I better just eat more

[AllKindsOGains]

I only weigh 160ish

I weighed myself two days ago. 169

[Bio-Active]

I weighed myself two days ago. 169

how tall are you?

[AllKindsOGains]

how tall are you?

5 10

[Bio-Active]

5 10

ok you better eat some more

[Mp859]

5 10

When I was younger a wise man once told me "Abs on a skinny person, are like tits on a fat chick."

[marcus300]

your speaking right now grasshopper,, oh yes swap the bars and shakes for solid food but do it slowly so your gut doesn't blow up and you have digestion issues.

That was from your pm my man lol. EEEERRRRRGGGGG

I meant the food you dipshit, don't over feed straight away otherwise you will blow up and have digestion issues....lol lol

[marcus300]

ok you better eat some more

lmfao lol

[marcus300]

lmao no I hardly ever eat protein bars only if I am in a pinch and then I would only eat a quest bar to get me through till I could get some food. Errrrgggg I guess I better just eat more

Your doing just fine lol your goals are completely different than our shake and protein guy

[Bio-Active]

Your doing just fine lol your goals are completely different than our shake and protein guy

haha I was just funning you brother thank you for the compliment though. You guys are rubbing off on me though. Did you notice my chest today was less sets and heavier?