**Marcus's HIT Dungeon**

[Bio-Active]

Leg press superset calf extensions

Leg extensions

Leg curls

Wall sits

Weighted lounges across the gym

40 minutes low intensity cardio and done

[NACH3]

Chest this am - weight down to 192 not too bad considering(strength still up)

Stretching SMR RCs lateral raises/front raises to loosen up

1. Smith incline - 3 feelers 1w(325)6(2forces too) DD 315 - RPs 3.5/2

Flat DB press just went w/tge 105s todat - 1w6/7? DD 4/2.5 all RP

Flat flies(60s) tough on shoulder - 2w 7/4.5

DECLINE GAMNER STRENGTH / 2w(3 plates aside) 8/5/ 1 drop 3.5(to many reps)

Cables(high down side) 2w
Suppersetted w/pec deck alternating Palm down and reg grip all RP

Abs body weight
Another good session guys - I'm totally spent - having my weight slightly down I could feel it in my lifts but all in all strength was still up though weight wasn't where I want...

[NACH3]

Trying to post some pics but I'm retarded lol... I'll put em in my profile...

Hey Fellas any suggestions on what I can do to spark some more growth?! I've yet to try a true pre-exhaust b4 presses(mainly due to my shoulder but I need some changes! Thx!

[IronClydes]

Little bits in those areas will transform the whole look of your body, your holding great size and structure and you have some decent muscle but build on those areas and you will look a lot bigger. When doing delts start with side laterals, when doing back start with thickness and so on

Thanks Marcus! Recommendations for best thickness exercises?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Its in this thread but I will repost it tonight if you cant find it, but you don't want to get more aggressive with fat loss at the cost of precious muscle tissue, slowly slowly wins the race. Muscle is hard to build don't waste any away with harsh diets what may rip right through it .

If it's not too much trouble it would help a lot. If it is, I will find it. I'm not sure I'm thinking of the correct one...if so, I did copy and paste it some time ago to re-digest.

Are you preferring I go back to maintenance and work it off slowly, or slightly below that? My calories are always net calories. So, although the goal is 1000 below, which is 1900, a descent workout and cardio session put me close to my original 2900 maintenance due to the extra calories they afforded me.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

If you haven't got a partner use dropsets or rest pause to get deep into your working set. Perfect form then use one of those but every time go to failure. Don't think I'll stip now because I've got to drop set or do 2 rest pause, go to total failure on each drop or rest pause and watch your body respond

I admit that I am holding back a tad in the initial drop and rest pause sets, just when my form starts getting compromised.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Hard to tell from the pics. Delts look good and that might be what makes your lats seem lagging. The little bit of fat that your wasteline is holding will help make them look bigger when its gone. (mine's holding quite a bit at the moment) But it could all be the angle of the pic. Just my .02 If you could get someone else to take a lat spread pic It would be easier. But good job on your progress thus far

Thanks Scotty. Will get wife to take pics next time I'll update after a couple months dedicated to fat loss and correcting those weak spots.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Well I was able to hold down all my food yesterday... So I will be going and hitting chest or legs... If shoulder feels right chest it is Tduff, nice work... Maybe try moving those muscle groups up in your split(my shoulders and back were lagging even more earlier... so it worked well for me... But I also did it to get the most out of my Shoulders/Back as they were lagging in spots(still need to work on it all) just food for thought... I really need to get my shoulders popping more! Morning all! Great to have you back Marcus!

Thanks Nach. I have already prioritized them in each workout. That's one of Arnold's principles
I've always applied as soon as I became aware of a weak spot. Whatever exercises best target them go first.

I know a lot of people give weak spots an extra day of extra training during the training week. Is this doable/acceptable in HIT? Or would it be too much?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Trying to post some pics but I'm retarded lol... I'll put em in my profile... Hey Fellas any suggestions on what I can do to spark some more growth?! I've yet to try a true pre-exhaust b4 presses(mainly due to my shoulder but I need some changes! Thx!

For some reason I can never view pics in personal profile folders through my phone or computer, it's aggravating! Just tried Nach. If you hit plus sign at top of your reply, just select attach from photos. Once uploaded, click on photo and select insert inline.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

For some reason I can never view pics in personal profile folders through my phone or computer, it's aggravating! Just tried Nach. If you hit plus sign at top of your reply, just select attach from photos. Once uploaded, click on photo and select insert inline. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

You'll get for views of you upload to the forum I think. You may only be able to upload one pic per post. It's all I can do.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[Bio-Active]

Trying to post some pics but I'm retarded lol... I'll put em in my profile... Hey Fellas any suggestions on what I can do to spark some more growth?! I've yet to try a true pre-exhaust b4 presses(mainly due to my shoulder but I need some changes! Thx!

try doing some drop sets with those DB Fly's. DB Fly's are what built my chest

[NACH3]

try doing some drop sets with those DB Fly's. DB Fly's are what built my chest

Thx BIO, I actually just started doing them(although I can't on incline as my shoulder will give) but on flat it's working out(I'll add in some drops) I was totally spent today - so I'm sure DOMS are on the way

[NACH3]

These were takin today no flexing 192.5 . Hey Big Guys . Lemme know what I can work on moreso, pls... I also have pics in my profile(a lil big lol), so if you want some other shots just lemme know

I keep trying to take the same pics at the same angles...

[Sfla80]

Looking great nach! Very lean!

Not sure if you meant to have your email posted....if not edit lol

[NACH3]

Looking great nach! Very lean!

Not sure if you meant to have your email posted....if not edit lol

Thx brother... I'll have to take some leg shots but I'll need someone to help LOL - I'll edit that out.... Thx

What you think my bf may be? I hold most over my lower abs... Legs are getting some decent separation too...

[NACH3]

If it's not too much trouble it would help a lot. If it is, I will find it. I'm not sure I'm thinking of the correct one...if so, I did copy and paste it some time ago to re-digest.

Are you preferring I go back to maintenance and work it off slowly, or slightly below that? My calories are always net calories. So, although the goal is 1000 below, which is 1900, a descent workout and cardio session put me close to my original 2900 maintenance due to the extra calories they afforded me.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

T I think if you just carb cycle(3 low(40% lower than maintainence - 1 high 15-20% higher than maintainence) like Marcus said sliw and steady wins the race in this sport - watch how your body composition will start to change... You'll then know how your body will react to that diet and you will then be able to tweak it to your liking(& best for your body)

Looking good T - keep smashin!

[kelkel]

Looking good Nach. Lean!

[Sfla80]

Thx brother... I'll have to take some leg shots but I'll need someone to help LOL - I'll edit that out.... Thx

What you think my bf may be? I hold most over my lower abs... Legs are getting some decent separation too...

Legs are hard to get good pics at least for me....figuring ur legs are like the upper half. I'm going with 10-11%.

Lots of lines in your obliques...and doesn't look like lower abs are holding much either.

[NACH3]

Looking good Nach. Lean!

Thx Kel! Anything you can suggest for my abs/and low back(Im not trying to get my waist bigger by any means, but I do think I need to start w/some weighted exercises for my abs?! I know they are just like any other muscle that will grow w/weight training... But I think I need to strengthen them a bit more lol. Just don't want the xtra size on my waist(if that makes sense)?

[scotty51312]

Taped myself today so far I've lost 2.5 inches from my waste since coming back from injury. Thats the good news. Bad news is my arms were just a tad under 18". Kinda depressing seeing as I spent most of my early 30's trying to get my scrawny arms to grow.

Next week I'm changing up my split so I have a day just dedicated to arms

[NACH3]

Legs are hard to get good pics at least for me....figuring ur legs are like the upper half. I'm going with 10-11%.

Lots of lines in your obliques...and doesn't look like lower abs are holding much either.

Yeah Sfla it's hard to get a good leg pic by yourself LOL...

I was hoping to hear 10ish - I think this is the best my obliques and serratus has been - I'm gonna get a bod pod done by the end of the wk

[scotty51312]

Thx Kel! Anything you can suggest for my abs/and low back(Im not trying to get my waist bigger by any means, but I do think I need to start w/some weighted exercises for my abs?! I know they are just like any other muscle that will grow w/weight training... But I think I need to strengthen them a bit more lol. Just don't want the xtra size on my waist(if that makes sense)?

Looking lean bro. I also feel like I need to strengthen my abs. I've also got a nasty 4 to 5" scar right below my rib cage from having my galbladder out the old fashioned way and I still don't feel my abdominal wall is back to where it was. But my first goal is actually finding my abs before I strengthen them

[NACH3]

Looking lean bro. I also feel like I need to strengthen my abs. I've also got a nasty 4 to 5" scar right below my rib cage from having my galbladder out the old fashioned way and I still don't feel my abdominal wall is back to where it was. But my first goal is actually finding my abs before I strengthen them

Thx Scotty! Yeah I have that 14" scar right down the middle where they cut thru my ab wall and the sides are strong but the middle will never be completely filled out but hey I know I can definitely improve upon everything! And yeah stomach surgery is one of the most painful surgeries I've ever had(takin a dump was a complete and utter disaster LOL I don't want anymore of those)

[scotty51312]

Thx Scotty! Yeah I have that 14" scar right down the middle where they cut thru my ab wall and the sides are strong but the middle will never be completely filled out but hey I know I can definitely improve upon everything! And yeah stomach surgery is one of the most painful surgeries I've ever had(takin a dump was a complete and utter disaster LOL I don't want anymore of those)

I woke up from mine and asked the nurse for something for the pain. She had the nerve to ask me where it hurt. I screamed "my big f#$ing toe you c$nt, where the hell do you thing it hurts? Probably around the big hole in my stomach" lol

[NACH3]

I woke up from mine and asked the nurse for something for the pain. She had the nerve to ask me where it hurt. I screamed "my big f#$ing toe you c$nt, where the hell do you thing it hurts? Probably around the big hole in my stomach" lol

LOL... I love their questions - unbelievable - I too woke up during one of my stomach surgeries... Saw all my intestines and such sitting next to me outside of my body - oh and the mesh that they had put in got grossly infected and the surgeon had to cut me open in the office and pulled out an 18" piece of mesh that my body was obviously rejecting - nasty sh!t my man...

[Mp859]

Thanks! and timing probably first or second week of cycle......but cruising for 3 months before this too. Crazy happened fast, just started trying like 2 monthsago. Shes already got books and everything so I wuld have to say her...im still in shock lol....but excited. first year anniversary next week, so kinda gets easier now for gift ideas lmao

right on. The wife and I are going to try after my show in March. She has one in November and then mine is in March. She wants us both to come off everything for a while before trying which. I understand.

Good to see you back Marcus!!

[Hazard]

right on. The wife and I are going to try after my show in March. She has one in November and then mine is in March. She wants us both to come off everything for a while before trying which. I understand.

Good to see you back Marcus!!

I was on hgh and so was the wife at the time. She stopped immediately when she found out - my daughter is tall, skinny, healthy as a horse, eats a lot, and loves to excercise lmfao

[NACH3]

Congrats on the promotion(red) clarky!!! Well deserved of course!!!

[MR-FQ320]

Congrats on the promotion(red) clarky!!! Well deserved of course!!!

What ? The mad men are running the asylum now ! FFS ! Lol

[NACH3]

Lmao FQ....

[IronClydes]

T I think if you just carb cycle(3 low(40% lower than maintainence - 1 high 15-20% higher than maintainence) like Marcus said sliw and steady wins the race in this sport - watch how your body composition will start to change... You'll then know how your body will react to that diet and you will then be able to tweak it to your liking(& best for your body) Looking good T - keep smashin!

Thanks Nach. Duly noted. I appreciate all your help.

Pics look great man. I need to get that bf%.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[NACH3]

No problem(I posted in your thread too) abiut your ?... I think once you get this diet dialed in you'll be very happy w/your progress!

And thank you much appreciated - your body can do amazing things don't ever count yourself short! It's all worth it in the end(and then you make new goals) and its about the results in the mirror - though my problem is the scale - wanting to gain weight etc it takes time...

Keep smashin brother!

[IronClydes]

Legs today: 62 minutes

10 min treadmill warmup: 3mph @ 10%

Lying Leg Curls: 90x15, 130x9, 180x8 pause 5 pause 4, 180x6 pause 3 pause 3 and held for 5 sec. (180 was the max on this machine)

Stiff-legged Deadlifts: 185x10, 205x8, 225x6

Leg Extensions: 130x12, 180x8, 220x8 pause 4 pause 3, 260x5 pause 3 pause 3 (260 was the max for this machine)

Barbell Squat: 225x8, 245x7, 265x6

Just above parallel Squats: 315x6, 335x3.5

Hack Squats: 180x10, 280x8 drop 230x5 drop 180x5

Leg Press: 540x10, 720x8 drop 630x5 drop 540x5

Standing Leg Curls: 60x12, 90x8 pause 5 pause 4

Cool down 5 minutes on treadmill at 3mph at 5%

Stretched for over 10 minutes after this. Quads were screaming. Hammies weren't hurting as much as I had hoped, however. They are my weak spot on the legs I feel, so I'm working harder.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[almostgone]

Just woke up and downing a shake. I pity what is getting ready to happen to my shoulders.

[NACH3]

Just woke up and downing a shake. I pity what is getting ready to happen to my shoulders.

Nice line!

[Hazard]

My schedule has been fvcked up the pay couple days. Worked early Wednesday until about midnight. Made it home by 12:30am and hopped in the shower. I dried off and looked at my phone an saw two missed calls from a coworker. Called him back and had to rush back into work. Made it home again by 4:30am and slept until 6:30am. I got back up and had to be in NYC for work by 9am! I just got back home and I'm taking a shower once again lol!

Tomorrow the misses and I have a genetics testing for the baby and then ill be at work again. Saturday will be a tough workout for me..... I'm going to combine back with delts and traps. It's a lot for one session but I can't skip back. Bi's I can afford to so I'm going to let em go this week.

I hate this inconsistency..... I prefer a monotonous regular schedule!

[kelkel]

Thx Kel! Anything you can suggest for my abs/and low back(Im not trying to get my waist bigger by any means, but I do think I need to start w/some weighted exercises for my abs?! I know they are just like any other muscle that will grow w/weight training... But I think I need to strengthen them a bit more lol. Just don't want the xtra size on my waist(if that makes sense)?

Well, when I did do abs, and we're going back a couple decades, I always lover supersets. Pick about 4 exercises, upper-lower-upper-lower, etc and go to town. Then repeat it.....always worked for me. Just don't work your obliques with weights and everything will fall in place, imho. I reference obliques as they are a muscle as well and always used to see guys doing side bends with heavy dumbells. Killed me. Why on earth would you want them to grow?

[kelkel]

Saturday will be a tough workout for me..... I'm going to combine back with delts and traps. It's a lot for one session but I can't skip back. Bi's I can afford to so I'm going to let em go this week.

It's how I train them every week and love it. Back warms up delts nicely and overall I've had less delt issues this way.

[marcus300]

I admit that I am holding back a tad in the initial drop and rest pause sets, just when my form starts getting compromised.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Never hold back, this is what many do because they are thinking about the next sets or a set number of reps they need to reach before they stop. Your holding yourself back in your own head. When your doing your working set that's it this is what its all about that set to failure and that's true positive failure, and then some

master that and you will transform into a machine

[IronClydes]

Never hold back, this is what many do because they are thinking about the next sets or a set number of reps they need to reach before they stop. Your holding yourself back in your own head. When your doing your working set that's it this is what its all about that set to failure and that's true positive failure, and then some master that and you will transform into a machine

Makes sense. It is more mental than I am realizing. I will push myself past that preconception. Thanks Marcus.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.