**Marcus's HIT Dungeon**

[BG]

Had to work Sat so I hit a mild Sunday work out. Made sure not to miss but couldn't go hard because I would be wrecked today since clocks went ahead. So I hopefully get back to a full work hard workout........hmmm not sure when, have church tomorrow night. Guess Ill have to double up wd. I gotta figure things out.

[AllKindsOGains]

I was researching benefits of weight training vs cardio or light (less then 10#) resistance training this past weekend. The documentaries of skinny fat female transformation are compelling with day 0 to 30/60/90 day pics of clean diet and heavy weights. No gimmicks. Just 5 days a week of weight training with minimal to no cardio.

Today I can barely walk down a flight of stairs; it hurts to sit. I don't feel this way, not even close, after 55 minutes of cardio. Time to re-evaluate days doing cardio only and weight resistance.

The more consistently you train with resistance, the less sore you are going to be after your sessions, even if your intensity is higher. I remember training legs for one of the first times (actually training legs) and stairs brought tears to my eyes. Do it more consistently, less problems.

[marcus300]

Finally got some time to myself after a very heavy work schedule and also now the heating as fuked up at home, need all new throughout which is going to cost me a small fortune but guess things are sent to test all the time lol oh well

Ive been pushing my carb cycling to the extremes and really reduced my cals while I had to do some stuff at work what limited my meal times but it really kicked my body into overdrive especially when I introduce the higher end cals again. Just playing around and seeing how my body reacts and hopefully keep some kind of confusion going while I was busy.

Training is back in force now but shoulder RC is still playing up, more so in bed or early morning.

Will be catching up on the thread now

intensity rules

[DCI]

Jaysus that was an exciting bagel sfla ha good man on catching her as the fall would probably do more damage than her fasted cardio.

[zempey]

Chest, and it was a killer session.

Db press: 1 warm, 2 feel, 3 working 1 drop. Did three working sets with the 125's and it felt awesome.

Incl press: 1 feel, 4 working 1 drop.

Incl fly: 1 warm, 2 feel, 2 working.

Hammer decline: 4 working.

Pec dec: 3 working 1 drop.

What a session, my chest was pumped and cramping by the end. Dug deep and pushed hard getting some decent weight and volume, my rc were starting to get fatigued, I could feel some pains starting to set in. All the heavy triceps work is paying off because my pressing weights and control are going way up. I couldn't believe how strong I felt on the heavy db presses, had lots of control and could feel the muscle contracting the weight up. I am finally starting to get some decent meat on my chest, and this session is going to spark some new growth for sure. Best chest session to date, perfect for the last chest session of my cycle.

[DCI]

Savage Zempey sounds very intense and that feeling can never be beat of pushing through a heavy session and the feeling of the muscles explode with blood.

[zempey]

Ya, I felt super human today, going to suck when my test levels come back down closer to mortal rates. Now I just need to hold onto as much as I can until the summer cut/blast so I can look like a freak at the beach, lol.

[almostgone]

Another 12+ hour shift last night, but I did get my seated calf raise machine assembled this morning.
Trying to get to my shop today to lift. Work is really jangling my nerves at the moment and I miss my stress relief via lifting.

[almostgone]

Chest, and it was a killer session.

Db press: 1 warm, 2 feel, 3 working 1 drop. Did three working sets with the 125's and it felt awesome.

Incl press: 1 feel, 4 working 1 drop.

Incl fly: 1 warm, 2 feel, 2 working.

Hammer decline: 4 working.

Pec dec: 3 working 1 drop.

What a session, my chest was pumped and cramping by the end. Dug deep and pushed hard getting some decent weight and volume, my rc were starting to get fatigued, I could feel some pains starting to set in. All the heavy triceps work is paying off because my pressing weights and control are going way up. I couldn't believe how strong I felt on the heavy db presses, had lots of control and could feel the muscle contracting the weight up. I am finally starting to get some decent meat on my chest, and this session is going to spark some new growth for sure. Best chest session to date, perfect for the last chest session of my cycle.

You're moving some poundage, Zempey!! Especially for 3 working sets.

[Sfla80]

Chest today also.

Went for pre exhaust today

Incline DB fly superset into incline db press....3 warms, 1 feel, 2 working ( no need for drops)

Flat same as above without the warms

Decline hammer superset into incline hammer 2 working dropped last set on incline

Freemotion cable flies High, even, low....all supersetted

[marcus300]

Legs today

leg extension
squats
V squat
lying leg curls
leg press calves

Wasn't the best workout but done to close to failure, was struggling with my breathing which seem to be coming a problem, fat cvnt at the moment so need to get my cardio in action.

[kelkel]

Your low back doing ok Marcus?

[NACH3]

Chest/Back this am... Great w/o my strength is definitely coming back... 5'10" 188 this am bf currently 13is(bulking, but started at 12%)

Flat - pyramid up and back down(warm up/225/275(8-10)/315(3)/275/225 suppersetted close grip rows(warm up 4 sets to failure - 8-12 rep range

Incline - pyramid up then down(or vice versa reverse pyramid)
135/185/225/245/215/185
Suppersetted w/close grip pull downs(rep range 8-12)

Incline DB close neutral grip isolations rep range 10-15
Suppersetted w/reverse flies(12-15 reps)

Flies w/Cable(isolations) and down side(start high and flex side of chest - don't know name lol 10-15 reps
Suppersetted w/hammer strength neutral grip rows(10-12 rep)

Pec deck -8-12 reps
Suppersetted w/Reverse pec deck for bad shoulder 12-15reps as high as 20

Wanted to add during every set and rep range is to total failure and beyond w/force reps pauses etc....

Great HIIT W/O! But my strength is coming back(though my R. Shoulder needs a joint replacement)... Totally dead though!!! Love it!

[marcus300]

Your low back doing ok Marcus?

Lower back is fine and its been a long time since its felt so good, the rubble roller as done it a world of good. Its just my RC its bad

[RaginCajun]

Lower back is fine and its been a long time since its felt so good, the rubble roller as done it a world of good. Its just my RC its bad

i feel you on the rotator cuff, feels like i have a right cvnt (euro) in my shoulder picking away at it with an ice pick!

[BG]

Finally got some time to myself after a very heavy work schedule and also now the heating as fuked up at home, need all new throughout which is going to cost me a small fortune but guess things are sent to test all the time lol oh well

Ive been pushing my carb cycling to the extremes and really reduced my cals while I had to do some stuff at work what limited my meal times but it really kicked my body into overdrive especially when I introduce the higher end cals again. Just playing around and seeing how my body reacts and hopefully keep some kind of confusion going while I was busy.

Training is back in force now but shoulder RC is still playing up, more so in bed or early morning.

Will be catching up on the thread now

intensity rules

What was the layout of you carb cycle week? I need some diet stimulation, been bulk eating, it served it's purpose but time for a change.

[DCI]

Legs tonight just having coffee and had food an hr before that will hit the gym hard cant wait for firing a lot of weight onto the leg press and really heavy lunges.

[clarky.]

hello peeps chest and biceps today:

flat bench barbell
incline dumbbell
decline dumbbell
cable cross overs


barbell curls
hammer curls dumbbell
reverse curls (cable with straight bar)
preacher machine curls


another great day of training, I still feel fantastic...on a side note I did 33 miles through the woods in snow on my fat bike this weekend...its great cardio and hella fun!!...life rocks!!!...later on...

Nice ghetto

Shoulders tonight and cardio.

Started with 20 mins cardio built up a nice sweat a good bloodflow.

Rc warm ups.

The hammerstrength shoulder press: 2 warm up sets into 2 really heavy set hit a pb and a dd it was very hard on the dd they where really forced reps and negs. Shoulders where on fire.

Then into arnie db presses 2 set heavy and one drop the pain was searing by now.

Farmers walks 3 runs of heavy db forearms where on fire.

Then onto bb shrugs these where very tough due to my forearms taking a hammering from the farmera walks.

Front and side raises superaetted these where hard shoulders where crazy full.of blood.

The rear delt machine to finish just very light concentrated on the squeeze.

Nice session mate i would really like a rear delt machine in ma gym but don't think the cvnts would buy one. They actually really need to up date all the equipment as in just machines.

Finally back at it....great weekend...pool time...good food, little bit of drinking. And hotel room ended up being FREE .

Came back to freakin chaos at work though :/, Investigation going on, people might be in trouble....not me but still means corperate will be in the restaurant a lot more now .

So did back today and got motivated when I first walked in and the girl at the front desk (thinking manager and never have spoken a single word to her before) Says "hey how are you, you are getting bigger and bigger everyday"...what a great start to my workout....put a smile on my face lol. And her BF is huge too, so took it as a great compliment.

Warms ups,

Wide grip pull downs. 3 warms, 1 feel, 2 working (185# PB) 2 drops
DB rows 2 working ( no drops DB section way too busy)
Tbar rows 1 feel, 2 working 2 drops (had 3 45's and a 25)
High pully hammer strength 2 wrking 2 drops
Reverse Grip pull downs 2 working 1 drop (drop only had 2 reps, I was done at this point)
Hypers ( had to do these....major lacking point for me is lower back) 1 set body weight, 2 sets holding 3 10's to failure, drop one, until body weight again.

Felt amazing.

Nice session mate

On way home from the hotel yesterday, stopped by the parents house to pick up the pups, so before going went to a bagel shop I used to go to about 10 yrs ago for breakfast....place is packed.

See this young cute girl like 2 people in front of us.....turn around to a stranger eyes rolled back into her head, then drops. I luckily catch her before her head hits. She comes out pretty quick. Someone grabs me a chair, I help her up. Grab her an OJ, get some sugar in her....she comes out of it.....pretty coheriant now....get her friends...get her to a seat tell her to eat her yogurt she was trying to buy.

I turn around to say something to the wife, and turn back around to her passing out again! Started freaking everyone out at this point. She woke back up but not after 3-4 mins this time. Started talking to her.....(young girls maybe just out of HS maybe 20ish) so im thinking 2 things....long night "parting" but they did look like "good girls"....or starving herself. So I asked her.....and of course....she did fasted cardio that morning......ran 11 miles!!!!!!

Any rate 911 was called....she was taken to hospital...parents crying after they got there....the girl kept looking at me....I felt so bad, u could tell she was so embarrassed.

Just thught I would share lol

Good job there mate the girl.could have really hurt herself.

[marcus300]

What was the layout of you carb cycle week? I need some diet stimulation, been bulk eating, it served it's purpose but time for a change.

I was doing a 40 % less carb 4 days to 1 day 15% higher than maintenance but whats happened recently ive been doing around 60% less carb for 3 days with 1 high and its really been good but I know that my limit regarding the low days, it also gave me a good spring board for training on the higher carb day. My main CC is 40 % less 15% higher 4days low 1 day high this works well for me to keep my size and also help me with maintaining, bulking or losing fat all what changes is the intake of cals I start off from.

[NACH3]

Really! That's great Sfla! Way to be on your toes(reflexes like a cat) I had a grand ma(sp) seizure 2 yrs ago... Same thing... I was going up the steps, and my ex was behind me(thank God as she was akways in front of me) and boom... Just completely seized then fell back(10 steps up) and she caught me... Right as my head was about to hit the crack of the step(she actually had scrapes on her knuckles from the steps)! Obviously this was all told to me as I don't remember a thing! Just wanted to share regarding your nice catch and quick reaction(really no time to think - all reaction)!

Awsome job on saving that girl from some potentially major head trauma!!

[Sfla80]

Really! That's great Sfla! Way to be on your toes(reflexes like a cat) I had a grand ma(sp) seizure 2 yrs ago... Same thing... I was going up the steps, and my ex was behind me(thank God as she was akways in front of me) and boom... Just completely seized then fell back(10 steps up) and she caught me... Right as my head was about to hit the crack of the step(she actually had scrapes on her knuckles from the steps)! Obviously this was all told to me as I don't remember a thing! Just wanted to share regarding your nice catch and quick reaction(really no time to think - all reaction)!

Awsome job on saving that girl from some potentially major head trauma!!

Thanks nach. ....have u had anymore episodes?

[NACH3]

Thanks nach. ....have u had anymore episodes?

Just one other one but wasn't nearly as bad! The one above they said I actually stopped breathing for a lil over 45s.... So it was scary... Never saw one nor had one til then!

From what I understand once your brain seizes(usually there's a 50/50 chance of it happening again... And if it does your brain will want to continue to seize though you may not get another.... It's all dependent(in my case) on my car accident and a bundle of nerves shifted and it sometimes pushes against something else to make this occur... Just my case from trauma...

[BG]

I was doing a 40 % less carb 4 days to 1 day 15% higher than maintenance but whats happened recently ive been doing around 60% less carb for 3 days with 1 high and its really been good but I know that my limit regarding the low days, it also gave me a good spring board for training on the higher carb day. My main CC is 40 % less 15% higher 4days low 1 day high this works well for me to keep my size and also help me with maintaining, bulking or losing fat all what changes is the intake of cals I start off from.

Great thanks. I think I'll start out at the 60% for 3-4 weeks then change over to the near 40% it will be a nice shock to the system. I'm also going to do a detox the first week. I'll get a fresh start. I wasn't sure how low you went, 60 is impressive, did you work down to it or just start right there and how did your body react?

[ghettoboyd]

legs today people:

leg extensions
squats
leg press
leg curls (hammys)


another grueling workout today...ive come to love leg day over the years...I actually surprised myself today thinking I wouldn't be able to handle my max weight sets so easy after doing 33 miles over 2 days on the fat bike...it blows my mind how resilient the legs are and how you truly have to punish them to see further growth...be well peeps and later on...

[AllKindsOGains]

Going for some major pump action on back day tomorrow for my pullback week. Blooooood baby

[marcus300]

Great thanks. I think I'll start out at the 60% for 3-4 weeks then change over to the near 40% it will be a nice shock to the system. I'm also going to do a detox the first week. I'll get a fresh start. I wasn't sure how low you went, 60 is impressive, did you work down to it or just start right there and how did your body react?

I'm always a 40 % for no more than 5 day and one day 15 higher than maintenance but with the hassle at work and how my schedule was going I went straight into a 60 drop but for only 3 days at a time. It was good but 3 days max for me due to my body works with carbs. It's just how I respond feels better for me and it preserves tissue which is priority for me.

[DCI]

Well what was meant to be legs turned into back due to the gym being too busy to do legs.

So did cardio to start.

Then started with yates style lat pull down 2 warm ups and some streching and into 2 heavy sets and one drop was intense.

Then onto rack pulls hit a pb for 2 reps they where hard but managed it was great back was exploding from the blood flow.

T bar rows same again as above felt great.

Seated row machine was very good hard and intense same as above.

Then hypers vack was tight but the hypers loosend it out really well.

[hawk14dl]

Had chest today. managed 225lb for 3 reps, rested then pushed out two more. Did some drop sets then db presses. Went very slow and precise with heavy squeeze at the top. 1 work set and 2 drops, couldn't finish the second drop.

I'm toast

[GirlyGymRat]

Link to the transformation pics please!

http://youtu.be/PH3pzo-zKds

[GirlyGymRat]

The more consistently you train with resistance, the less sore you are going to be after your sessions, even if your intensity is higher. I remember training legs for one of the first times (actually training legs) and stairs brought tears to my eyes. Do it more consistently, less problems.

I am even more sore today. I can't remember EVER being this sore. I even had to switch to my kitten heels.

By the way Marcus, I did mrs Marcus routines, one of the first ones you posted

[Cuz]

Hey guys just wanted to say hello to everyone it's been quite some time since I have made it in here. Alot of changes happened in the past six months im doing well with a new job. No time for training right now but I sure miss it tho. I dont have much time for anything but I do plan on stopping by from time to time. Looks like everyone is still growing!

[BG]

I'm always a 40 % for no more than 5 day and one day 15 higher than maintenance but with the hassle at work and how my schedule was going I went straight into a 60 drop but for only 3 days at a time. It was good but 3 days max for me due to my body works with carbs. It's just how I respond feels better for me and it preserves tissue which is priority for me.

I hear you, Im going to work my low days up, I cant do 3 right off the bat. Thanks buddy.

[Sfla80]

Hey guys just wanted to say hello to everyone it's been quite some time since I have made it in here. Alot of changes happened in the past six months im doing well with a new job. No time for training right now but I sure miss it tho. I dont have much time for anything but I do plan on stopping by from time to time. Looks like everyone is still growing!

Holy shit....welcome back

[kelkel]

Hey guys just wanted to say hello to everyone it's been quite some time since I have made it in here. Alot of changes happened in the past six months im doing well with a new job. No time for training right now but I sure miss it tho. I dont have much time for anything but I do plan on stopping by from time to time. Looks like everyone is still growing!

Good to see you Cuz! Life goes on and you'll be back. Sometimes it's good to get away for a while. I took a year off once and in retrospect it was a positive thing.

[NACH3]

Hey guys just wanted to say hello to everyone it's been quite some time since I have made it in here. Alot of changes happened in the past six months im doing well with a new job. No time for training right now but I sure miss it tho. I dont have much time for anything but I do plan on stopping by from time to time. Looks like everyone is still growing!

Welcome back, Cuz!

[NACH3]

Hey everyone,

Just wanted to say in finally utilizing this thread for posting all my w/o's and have been posting daily in whst are you eating now thread, as well!(dumb it took so long ) but it's been very motivational!

Thx and always looking forward to expanding my knowledge base as much as possible!

~Nach

[XopR]

Love those days, they're the best days.

[Bio-Active]

Hit legs tonight

Leg extensions

Leg curls

Close stance leg press

Outer stance leg press

Calf raises

Legs were so full I had to wait ten minutes to get on a treadmill. 40 minutes on the treadmill and done

[almostgone]

Hey guys just wanted to say hello to everyone it's been quite some time since I have made it in here. Alot of changes happened in the past six months im doing well with a new job. No time for training right now but I sure miss it tho. I dont have much time for anything but I do plan on stopping by from time to time. Looks like everyone is still growing!

Good to hear you're well, Cuz!

[Bodacious]

I'm always a 40 % for no more than 5 day and one day 15 higher than maintenance but with the hassle at work and how my schedule was going I went straight into a 60 drop but for only 3 days at a time. It was good but 3 days max for me due to my body works with carbs. It's just how I respond feels better for me and it preserves tissue which is priority for me.

Hey Marcus when you say 40% is that 40% of your intake for the day? I have been playing around with my Carbs and doing something like 3 day low carb and one day high carbs.

What do you consider low and high??

Thanks for the help.