**Marcus's HIT Dungeon**

[cttoasn]

Reading through the first half of this, I noticed the frequent mention of Youtube videos of top body builders for motivation.

Here is my motivation as an Olympic Weightlifter....Starts off slow, but wait! Video fires me the **** up almost everyday.

Dimitry Klokov

[Hazard]

Congrats bro.

Thank you

[Sfla80]

Hafta skip the gym today. Leg day will ensue tomorrow.

We had a doc appointment today - the baby is 7lbs 13oz right now with a head full of hair - the fiancé can't wait for her to come out lol

Thy can tell she has hair really?

She sounds very healthy

[Hazard]

Thy can tell she has hair really?

She sounds very healthy

Aparantly so..... I had no idea lol

[DCI]

Congrats big haz man.

Pre gym food here and will do a de load leg session which should be fun

[itsmybody]

@haz she will be here before you know it! Bonus...you are used to eating every few hours and to AAS causing sleep disturbances, looks like you get night shift daddy duty! Your wifey must be thrilled

@sfla swear when cardio begins again I will be thinking of you. You are a rock!

Quick update....new city equals new people. Will post leg routine following this for those that just want the nitty gritty.

Ran into a pro here and he insisted I go try his gym. I went as a guest for a week...they watched my every move for the first three days. Said they wanted me to keep training there. I thanked them profusely but said I had already signed up somewhere else. Long story short they didn't care and said keep coming anyway no charge gym is cool, old school just the way it should be! After those first three days ran into a man with a ton of experience. He expressed interest in training me, giving some guidance and said you don't see women w/my back, delts or intensity often. Again explained the move set me back n training isn't an option. He said 'no charge'. Decided to take full advantage of the opportunity and soak up every ounce of info possible! He said everything is spot on minus upper thighs, rounded glutes and hamstrings. Hence begins his kicking my a$$, breaking routine, learning new stuff, and deciding to stack primo + var beginning next week. He worked with me 5 days last week. Called on Friday and said he wants to continue. Scared poopless but GIVING IT ALL I GOT!
@Marcus asked about HIT, he absolutely agrees fully that it works. He seems to be really good and full of knowledge. This guy is extreme old school. (THANK GOODNESS) He made me promise that if he was going to continue w/me I have to eat more cause body is burning everything it's being fed. AS IF I DONT ALREADY EAT A TON FOR A FEMALE! Anyhow, also have to pull back on all upper body and allow energy to be put towards problem areas in lower body. We have finished a full split last week and today was third leg session. Unfortunately he isn't so much doing HIT w/me now but possibly maybe he is seeing what all I'm capable of?

[clarky.]

Had a good chest session earlier a bit rushed but good.
Pull back

Incline db flys 2 working 1 drop

Incline db press 2 working 1 drop

Flat db flys 1 working 1 drop

Peck dec 1 working 1 drop

Cardio 10min

Right not much but fvck me my chest is fried heavy and slow stretching the chest it was good

[itsmybody]

Leg Day...lots of changes
Warm up...2 quick light sets of leg extensions n leg curls
Leg extensions-3 sets to failure 8reps, 6reps, 5reps
Lying Hamstring curls-same as above.

Here begins the changes.
Deadlifts-straight leg, 1 warm 2 working (he changed foot placement from wide to narrow and toes forward, and also bar no longer may ever touch floor to ensure constant resistance.
Now a Giant Set...this took place for 3 sets.
1. That stupid outer thigh machine
2. Leg press (feet high, tight n toes pointed inwards. (At 16 plates now)
3. Weighted walking lunges (finally at 135 here)
4. 3 sets Squats superset with some kind of weird step up action but I have to hold Onto the cable system, stick a$$ way out and go. Squats are at 225...yahooooooi
After this 3 sets of back extensions but that is changed too. He has me round out back at bottom of movement, keep legs wide and toes pointed in. Then only has me come up 1/3 way focussing soley in using glutes n hammies to pull me up and holding squeeze for 10sec at top I DONT LIKE THEM!

[NACH3]

Congrats Haz!!

ARMS - blasted em & they are torn up
Stretching rolling RC ex's abs
Bis
1. Standing Alt. DB Curls - 3 feelers 1w + RP(hit about 3-4 reps b4 RP + 2-3 DD

2. DB Hammer Curls - 2 feelers 1w + RP DD

3. Preachers(DB) - 1w + RP DD -- fried here

4. CG Cable curl(short straight bar) - 1w + RP DD
ALL WORKING SETS THE REPS WERE RIGHT ON PAR(3-4 reps+ RP(+ 1-2 more)

TRIS
1. CG bench - 3 warm ups - 1w DD

2. Lying tri ext(palms facing) 1w + RP DD

3. Weighted dips - 2 Warm ups(1-45) - 1w(3-45s) 5 drop(2-45s) 4 drop(1-45) 4 -- heavy stuff

4. Pushdowns(rope) - 2 warm ups - 1w +RP TD done and I mean fried lol
Weights done in 43min -- had a decent pump so I snapped a pic :P

[NACH3]

Your killin it itsmybody

[Hazard]

Lookin full Nach! Lean too

[Hazard]

I just wanna get in the gym today but instead I have to cut my grass :-/

Can't wait for winter lol

[DCI]

Your killin it itsmybody

So are you man great size

[NACH3]

Thx fellas...

I felt full upon waking today Haz/DCI... You know those days(gotta love em) now I just have to be like so at all times LOLOL

[DCI]

Thx fellas...

I felt full upon waking today Haz/DCI... You know those days(gotta love em) now I just have to be like so at all times LOLOL

Everyone who lifts, lives for those days you just feel like as if you exploding and full of size if that makes any sense at all lol

[marcus300]

Leg Day...lots of changes
Warm up...2 quick light sets of leg extensions n leg curls
Leg extensions-3 sets to failure 8reps, 6reps, 5reps
Lying Hamstring curls-same as above.

Here begins the changes.
Deadlifts-straight leg, 1 warm 2 working (he changed foot placement from wide to narrow and toes forward, and also bar no longer may ever touch floor to ensure constant resistance.
Now a Giant Set...this took place for 3 sets.
1. That stupid outer thigh machine
2. Leg press (feet high, tight n toes pointed inwards. (At 16 plates now)
3. Weighted walking lunges (finally at 135 here)
4. 3 sets Squats superset with some kind of weird step up action but I have to hold Onto the cable system, stick a$$ way out and go. Squats are at 225...yahooooooi
After this 3 sets of back extensions but that is changed too. He has me round out back at bottom of movement, keep legs wide and toes pointed in. Then only has me come up 1/3 way focussing soley in using glutes n hammies to pull me up and holding squeeze for 10sec at top I DONT LIKE THEM!

Excellent news and keep us updated on your workouts and the knowledge you can share.

[kelkel]

I just wanna get in the gym today but instead I have to cut my grass :-/

Can't wait for winter lol

Can't stand cutting grass and I have a killer lawn (as in perfect grass,) but I can live without winter.

Everyone who lifts, lives for those days you just feel like as if you exploding and full of size if that makes any sense at all lol

Yep. Feeling pumped all day today for some reason. Just walked into the tanning bed and the girl looks up and said "jeez, got enough veins there for everyone." Twas funny.

[marcus300]

Congrats Haz!!

ARMS - blasted em & they are torn up
Stretching rolling RC ex's abs
Bis
1. Standing Alt. DB Curls - 3 feelers 1w + RP(hit about 3-4 reps b4 RP + 2-3 DD

2. DB Hammer Curls - 2 feelers 1w + RP DD

3. Preachers(DB) - 1w + RP DD -- fried here

4. CG Cable curl(short straight bar) - 1w + RP DD
ALL WORKING SETS THE REPS WERE RIGHT ON PAR(3-4 reps+ RP(+ 1-2 more)

TRIS
1. CG bench - 3 warm ups - 1w DD

2. Lying tri ext(palms facing) 1w + RP DD

3. Weighted dips - 2 Warm ups(1-45) - 1w(3-45s) 5 drop(2-45s) 4 drop(1-45) 4 -- heavy stuff

4. Pushdowns(rope) - 2 warm ups - 1w +RP TD done and I mean fried lol
Weights done in 43min -- had a decent pump so I snapped a pic :P

what size are those fukers mate?

[marcus300]

More blood work tomorrow, test levels done. This is about the time I fall out with my Doctor or we become very good friends.

[Hazard]

Can't stand cutting grass and I have a killer lawn (as in perfect grass,) but I can live without winter.

Yep. Feeling pumped all day today for some reason. Just walked into the tanning bed and the girl looks up and said "jeez, got enough veins there for everyone." Twas funny.

My father owned a lawn business for 12 years and I was forced into helping him for a low wage. That totally destroyed cutting grass for me. 50 lawns a week for 12 years.....

My own grass can kiss my ass lol. Next spring I'm hiring someone to doit.

[kelkel]

More blood work tomorrow, test levels done. This is about the time I fall out with my Doctor or we become very good friends.

Choose your words carefully and make him "want" to help you.

[kelkel]

Delts and arms look great Nach! Vascular!

[Sfla80]

Leg Day...lots of changes
Warm up...2 quick light sets of leg extensions n leg curls
Leg extensions-3 sets to failure 8reps, 6reps, 5reps
Lying Hamstring curls-same as above.

Here begins the changes.
Deadlifts-straight leg, 1 warm 2 working (he changed foot placement from wide to narrow and toes forward, and also bar no longer may ever touch floor to ensure constant resistance.
Now a Giant Set...this took place for 3 sets.
1. That stupid outer thigh machine
2. Leg press (feet high, tight n toes pointed inwards. (At 16 plates now)
3. Weighted walking lunges (finally at 135 here)
4. 3 sets Squats superset with some kind of weird step up action but I have to hold Onto the cable system, stick a$$ way out and go. Squats are at 225...yahooooooi
After this 3 sets of back extensions but that is changed too. He has me round out back at bottom of movement, keep legs wide and toes pointed in. Then only has me come up 1/3 way focussing soley in using glutes n hammies to pull me up and holding squeeze for 10sec at top I DONT LIKE THEM!

Ty imb .

And one hell of a session there. Some very strong legs. Think u might beat out some of the guys here. 16 plates on press !

[NACH3]

what size are those fukers mate?

With no pump = 18+

Gotta tape em pumped -- b4 joining this thread my arms we're just over 15" @ 170lbs

[bigdil511]

Killed shoulders today.

Mp 2 w/u 2 sets with 2 drops (new weight)

Side laterals 2 w/u 2 sets with drops

Dumbbell upright rows 2 sets with drops

Shoulder press 2 sets with drops

Shrugs 2 sets with drops (stick to 8-12 on shrugs?)

Arnold press 3 sets of two rp

[Sfla80]

Killed shoulders today.

Mp 2 w/u 2 sets with 2 drops (new weight)

Side laterals 2 w/u 2 sets with drops

Dumbbell upright rows 2 sets with drops

Shoulder press 2 sets with drops

Shrugs 2 sets with drops (stick to 8-12 on shrugs?)

Arnold press 3 sets of two rp

Nice...but 3 presses in one session?

[bigdil511]

Usually do 2 but wanted to try the rest pause at the end it was kind of a throw in to finish up.

[bigdil511]

Forgot reverse flyes 2 sets

[bigdil511]

Too much shit u guys tell me I'm here to learn? What would u do differently

[Sfla80]

Too much shit u guys tell me I'm here to learn? What would u do differently

Sometimes I'll do two press, but rarely. And the second press is reverse hammer strength.

Maybe take a press out and hit a front raise of somekind.

Maybe bent over db laterals.

Ever try cable laterals. Few of us do behind the back...really hits the side,top and rear.

If I'm going to failure on my press...I don't think I could do another press movement after wards.

Just something I saw man. It is a lot to take in.

Maybe let others chime in here.

[DCI]

My father owned a lawn business for 12 years and I was forced into helping him for a low wage. That totally destroyed cutting grass for me. 50 lawns a week for 12 years.....

My own grass can kiss my ass lol. Next spring I'm hiring someone to doit.

Simple do what my parents done. Get rid of it all and plant some plants and cover it with fancy stone.

Tonight was legs.

And for some unknown reason every was doing legs.

Started with leg press 3 warm up sets and 3 med weight sets with a drop. Deload feels good this week getting rested too.

Then hamstring machine, squats, lunges same as above.

Did a small bit of bis and a cool down walk.

[NACH3]

Sometimes I'll do two press, but rarely. And the second press is reverse hammer strength.

Maybe take a press out and hit a front raise of somekind.

Maybe bent over db laterals.

Ever try cable laterals. Few of us do behind the back...really hits the side,top and rear.

If I'm going to failure on my press...I don't think I could do another press movement after wards.

Just something I saw man. It is a lot to take in.

Maybe let others chime in here.

I was just doing the same movement on arms but a different ex so it is a lot to take in - you think by doing more is better but I'm just learning less is more(b/c when your really hitting failure and beyond you will know) I know the difference b/c I must have not been b4...

I stopped Suppersetting as much and am trying to concentrate on straight sets(1-2w usually 1 w/a RP(as I've just figured lol) then drop set) there's so much you can do... Just watch how Marcus uses different protocols(he'll RP+RP+RP w/1w set - then you'll see him pyramid up to a working set then drop it 2-3x depending on the working set rep range he hits - that dictates what protocol he's gonna use(if I'm reading it right) if he gets 3-4 reps he'll RP that working set - etc etc

I'm still new in here - I make mistakes all the time - but I'm figuring out that keeping it simple and the less is more is a better approach for me at this time... Ask questions(I know I sure do all the time) keep it up

[Hazard]

I was just doing the same movement on arms but a different ex so it is a lot to take in - you think by doing more is better but I'm just learning less is more(b/c when your really hitting failure and beyond you will know) I know the difference b/c I must have not been b4...

I stopped Suppersetting as much and am trying to concentrate on straight sets(1-2w usually 1 w/a RP(as I've just figured lol) then drop set) there's so much you can do... Just watch how Marcus uses different protocols(he'll RP+RP+RP w/1w set - then you'll see him pyramid up to a working set then drop it 2-3x depending on the working set rep range he hits - that dictates what protocol he's gonna use(if I'm reading it right) if he gets 3-4 reps he'll RP that working set - etc etc

I'm still new in here - I make mistakes all the time - but I'm figuring out that keeping it simple and the less is more is a better approach for me at this time... Ask questions(I know I sure do all the time) keep it up

Same goes for me.....

Day in an day out I strive for that session that I know I did some damage. There have been a handful that everything just clicked and I know I took myself beyond failure and destroyed deep layers of tissue.

[bigdil511]

Alright thanks guys

[bigdil511]

Those behind the back cable lateral raises are nice I'll mix them in next week.

[GirlyGymRat]

@haz she will be here before you know it! Bonus...you are used to eating every few hours and to AAS causing sleep disturbances, looks like you get night shift daddy duty! Your wifey must be thrilled @sfla swear when cardio begins again I will be thinking of you. You are a rock! Quick update....new city equals new people. Will post leg routine following this for those that just want the nitty gritty. Ran into a pro here and he insisted I go try his gym. I went as a guest for a week...they watched my every move for the first three days. Said they wanted me to keep training there. I thanked them profusely but said I had already signed up somewhere else. Long story short they didn't care and said keep coming anyway no charge gym is cool, old school just the way it should be! After those first three days ran into a man with a ton of experience. He expressed interest in training me, giving some guidance and said you don't see women w/my back, delts or intensity often. Again explained the move set me back n training isn't an option. He said 'no charge'. Decided to take full advantage of the opportunity and soak up every ounce of info possible! He said everything is spot on minus upper thighs, rounded glutes and hamstrings. Hence begins his kicking my a$$, breaking routine, learning new stuff, and deciding to stack primo + var beginning next week. He worked with me 5 days last week. Called on Friday and said he wants to continue. Scared poopless but GIVING IT ALL I GOT! @Marcus asked about HIT, he absolutely agrees fully that it works. He seems to be really good and full of knowledge. This guy is extreme old school. (THANK GOODNESS) He made me promise that if he was going to continue w/me I have to eat more cause body is burning everything it's being fed. AS IF I DONT ALREADY EAT A TON FOR A FEMALE! Anyhow, also have to pull back on all upper body and allow energy to be put towards problem areas in lower body. We have finished a full split last week and today was third leg session. Unfortunately he isn't so much doing HIT w/me now but possibly maybe he is seeing what all I'm capable of?

Nice. Thanks for sharing your routines and cycles ! Should be fun to watch your body change!!!

[Bodacious]

More blood work tomorrow, test levels done. This is about the time I fall out with my Doctor or we become very good friends.

lol...

[GirlyGymRat]

More blood work tomorrow, test levels done. This is about the time I fall out with my Doctor or we become very good friends.

Keep calm and stay classy!

[GirlyGymRat]

Keep calm and stay classy!

Or keep clam and be classy.

You pick!

[Sfla80]

So little update for everyone.

First off thank you for caring either way

CAT scan today. Surgeon called me at 8pm tonight. ..kinda freaked me out. But it was all good. Nothing really changes in my diagnosis, but he did say it wasn't as prominent as previously thought from the eco. There is an enlargement but not as big as once thought.

So I'm taking it as a win!

Still on meds, still have to cut back the intensity. And still wants another scan in 3 months. He's not sure yet if this time will be an MRI or a CAT with iv contrast this time so they can dig a little deeper into it.

Again thank you everyone.