**Marcus's HIT Dungeon**

[NACH3]

Damn T, hope you get better ASAP brother!

You really think they'll test you for PEDs? Your on legit HRT... Either way I hope it doesn't come to that... But hey your doing it right

[Bodacious]

Even though I've been off-blast for 3 months now, I continue to get weekly comments that I'm looking bigger and better. I've been devout to Marcus's HIT Training principles now for nearly a year and the changes have been phenomenal. Thanks again to Marcus and everyone else who's really went above and beyond to provide guidance and assistance to this newbie: KelKel, Bio-Active, AlmostGone, Nach3, and BusterBrown. I really appreciate the time you have taken to help this guy out, especially KelKel. There's been a number of obstacles, concerns, and much worse (KelKel saved me from about a year ago).

I've hoping to start posting my workouts again for review and any criticisms. However, as of yesterday's accident, I will be on a forced week off from the gym. My hobby is mountain biking and I took a rather large jump....I remember nothing after hitting the jump. I was found by several other bikers unconscious and with amnesia. This was my third concussion ever, and definitely the largest initial shock upon coming to. My helmet was shattered, my left shoulder, traps, and upper left chest and back received some descent trauma...but, luckily, no bones were broken. Got my fair share of Demerol, Fentanyl in the ER, and now I'm home on Oxycodone, Diazepam, and Ibuprofren 800.

I had been planning to start my first cycle this coming Thursday with Deca & Test....I was totally pumped about it, but I also just received notice with the rest of my department of an upcoming random drug testing...so, it looks like that is on delay as well. The cycle would have been a nice help in the recovery of the injuries... especially my aching knees as of late.

So, I am going to continue Marcus's Pre-Cycle Prime, possible lower the cals by another 100/day and do the 5 low, 1 high approach until this cycle actually starts....looks like a month from now I should be good to start it....as long as they actually conduct these 'random' tests soon. I know that myself and another are suspected of Roid use according to the gossip I hear...so, I assume that they will test for this. They have the resources to do so, as we work at a hospital...so, cost is not likely a concern for them so much.

During my days off this week, I plan to get more involved on the forums.

Thanks again for everyone's help over the past year, especially as of recently.

Anyone in the Cleveland area?

Dang man hope everything is okay and your start feeling better soon.

[GirlyGymRat]

I Fvked up I thought my appt was today for ART - it's not till next wk Can't wait tho

How un nice for u. :P

[NACH3]

How un nice for u. :P

LOL way to rub it in :P

[BG]

LOL way to rub it in :P

It will be even better next week with all the build up

[NACH3]

It will be even better next week with all the build up

I'm hoping lol - as long as it works I'm all for spending the money! It really is a must for anyone torturing our Bodies like we do wk in and wk out!!

[Hazard]

Helped a friend move today..... It's the curse of the big guy lol.

I'm excited to hit the gym tomorrow..... It's long over due. I'm going to destroy chest and bi's!

[OdinsOtherSon]

Helped a friend move today..... It's the curse of the big guy lol.

I'm excited to hit the gym tomorrow..... It's long over due. I'm going to destroy chest and bi's!

Likewise! Been contemplating my attack all weekend.

[novastepp]

I'm sure I have tendonitis so I'm going to scrap legs this week, unfortunately. I still feel a punch inside my knee when I try to flex my left quad. Going to talk to someone tmr, but anyway, I'm going to hit shoulders instead. I'm hoping with 2 weeks to recover, my knee will be okay next Monday.

So pissed, but I need to learn from this and really be sure I'm in control of em weights more. It was from heavy extensions and I was more concerned with moving the weight rather than controlling it and focusing on the squeeze.

It won't happen again.

Enjoy your evenings fellas. If you're across the pond, enjoy your rest!

[almostgone]

I'm sure I have tendonitis so I'm going to scrap legs this week, unfortunately. I still feel a punch inside my knee when I try to flex my left quad. Going to talk to someone tmr, but anyway, I'm going to hit shoulders instead. I'm hoping with 2 weeks to recover, my knee will be okay next Monday.

So pissed, but I need to learn from this and really be sure I'm in control of em weights more. It was from heavy extensions and I was more concerned with moving the weight rather than controlling it and focusing on the squeeze.

It won't happen again.

Enjoy your evenings fellas. If you're across the pond, enjoy your rest!

I've read of a some guys using a band around the knee for some relief from patellar tendonitis. I've seen one guy use the band off bunches of broccoli as a band. He swears it gives him some relief. Just thought I would mention it. Hope you get some improvement, Nova.

[novastepp]

I've read of a some guys using a band around the knee for some relief from patellar tendonitis. I've seen one guy use the band off bunches of broccoli as a band. He swears it gives him some relief. Just thought I would mention it. Hope you get some improvement, Nova.

I appreciate it! Ive heard of the bands and that's not a bad idea going forward. I suppose I should be using knee wraps too. I think I've read some guys in here use them fr knees and maybe elbows too?

Thoughts on the wraps? Potential places in which to purchase them? I'm all for reducing injury and I know it begins with proper technique, but anything that may help would be great. Advice is appreciated.

[almostgone]

I appreciate it! Ive heard of the bands and that's not a bad idea going forward. I suppose I should be using knee wraps too. I think I've read some guys in here use them fr knees and maybe elbows too?

Thoughts on the wraps? Potential places in which to purchase them? I'm all for reducing injury and I know it begins with proper technique, but anything that may help would be great. Advice is appreciated.

I generally use neoprene sleeves for warmth, but I know some of the other guys use wraps and I'm sure they will post up their recommendations. I am considering some wraps in the near future.

[almostgone]

Finishing my shake then off to the shop for legs before I get ready for work.

[Hazard]

I appreciate it! Ive heard of the bands and that's not a bad idea going forward. I suppose I should be using knee wraps too. I think I've read some guys in here use them fr knees and maybe elbows too? Thoughts on the wraps? Potential places in which to purchase them? I'm all for reducing injury and I know it begins with proper technique, but anything that may help would be great. Advice is appreciated.

knee wraps help me BIG TIME..... Won't squat without em ever again

[kelkel]

So pissed, but I need to learn from this and really be sure I'm in control of em weights more. It was from heavy extensions and I was more concerned with moving the weight rather than controlling it and focusing on the squeeze.

More people hurt their knees on extensions than any other exercise, hands down, imho. For exactly the reason you said. We've had multiple discussions here about knee wraps, neoprene and the like before you got on board. I'd recommend these:

PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods

AG picked up a pair of these as well and maybe he can chime in with his review.

I put these on about 15 minutes or so before training to heat up the area. I then always ride a stationary bike for 5 minutes to get blood moving in the area as well. Then it's off to extensions. These little things make a world of difference. When it comes to knee wraps I haven't used them in forever due to an injury they caused once. But I am considering them again to be used only on ridiculously heavy sets. Just don't use them to mask current knee pain thus eventually making it worse.

Rest up, skip legs this week (you'll live) and ice it down. NSAID's if needed.

[kelkel]

I've hoping to start posting my workouts again for review and any criticisms. However, as of yesterday's accident, I will be on a forced week off from the gym. My hobby is mountain biking and I took a rather large jump....I remember nothing after hitting the jump. I was found by several other bikers unconscious and with amnesia. This was my third concussion ever, and definitely the largest initial shock upon coming to. My helmet was shattered, my left shoulder, traps, and upper left chest and back received some descent trauma...but, luckily, no bones were broken. Got my fair share of Demerol, Fentanyl in the ER, and now I'm home on Oxycodone, Diazepam, and Ibuprofren 800.

Damn TD! Sorry to hear this. Concussions are serious so follow your doctors orders and take care of yourself. Eat clean and rest up.

[novastepp]

knee wraps help me BIG TIME..... Won't squat without em ever again

Thanks, Haz. I think I'm going to join you.

[novastepp]

More people hurt their knees on extensions than any other exercise, hands down, imho. For exactly the reason you said. We've had multiple discussions here about knee wraps, neoprene and the like before you got on board. I'd recommend these: PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods AG picked up a pair of these as well and maybe he can chime in with his review. I put these on about 15 minutes or so before training to heat up the area. I then always ride a stationary bike for 5 minutes to get blood moving in the area as well. Then it's off to extensions. These little things make a world of difference. When it comes to knee wraps I haven't used them in forever due to an injury they caused once. But I am considering them again to be used only on ridiculously heavy sets. Just don't use them to mask current knee pain thus eventually making it worse. Rest up, skip legs this week (you'll live) and ice it down. NSAID's if needed.

Beast! I greatly appreciate the recommendation, Kel. I'm going to get the knee healthy, and use these from now on.

Do you use them throughout the workout, for all exercises?

[kelkel]

Beast! I greatly appreciate the recommendation, Kel. I'm going to get the knee healthy, and use these from now on.

Do you use them throughout the workout, for all exercises?

For all quad work, yes. I usually roll them down when I hit hams as they've served their purpose. I couldn't imagine leg day without them.

[Bodacious]

Legs for me tomorrow. Ate everything in sight this weekend. Kinda feel like I am going to birth something. Going to use all of it as fuel for tomorrow.

Think I am going to go with my presses first. Leg press and then squat...then leg curls and leg extension then maybee some front rack lunges one set and some bar on back lunges one set. If I can do it. Because in my head after squats it's going to be hard to walk.

How does that look?

We will see what happens....

[BG]

Legs for me tomorrow. Ate everything in sight this weekend. Kinda feel like I am going to birth something. Going to use all of it as fuel for tomorrow.

Think I am going to go with my presses first. Leg press and then squat...then leg curls and leg extension then maybee some front rack lunges one set and some bar on back lunges one set. If I can do it. Because in my head after squats it's going to be hard to walk.

How does that look?

We will see what happens....

I stretch then do light extensions/rev curls/calves for warm up. Then I press/squat/hack then end with heavy failure extension/rev curls.

[almostgone]

More people hurt their knees on extensions than any other exercise, hands down, imho. For exactly the reason you said. We've had multiple discussions here about knee wraps, neoprene and the like before you got on board. I'd recommend these:

PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods

AG picked up a pair of these as well and maybe he can chime in with his review.

I put these on about 15 minutes or so before training to heat up the area. I then always ride a stationary bike for 5 minutes to get blood moving in the area as well. Then it's off to extensions. These little things make a world of difference. When it comes to knee wraps I haven't used them in forever due to an injury they caused once. But I am considering them again to be used only on ridiculously heavy sets. Just don't use them to mask current knee pain thus eventually making it worse.

Rest up, skip legs this week (you'll live) and ice it down. NSAID's if needed.

I definitely like the Ptex sleeves and the wife loves hers also. I wear my Ptex sleeves whenever I do cardio or if I'm doing heavy work out in the yard I wear them. On leg day, I drop back to my Rehbands.
For the price, I don't think you can go wrong with the Ptex sleeves.

[almostgone]

Man, I live for these cooler temps. The shop is much more comfortable and it is easier to look at the plates and laugh at them.

2 sets crunches (1x100, 1x75)

Leg ext. - 2 w/u, Work-17+,drop,4+,drop,8+ reps w/ a long 10 count hold on partial rep.
Hacks-1 w/u, Work,-8-4-3. Almost no knee pain today so may move this one up next time?
Reverse hacks- Work-10-4-3. Was about falling down, but think I can bump this weight up also. This weight has increased by almost 30% since implementing the breathing/bracing.
Seated calf raises- Work-14,drop,10+
Standing calf raises- Work-10+-5+-3+.
Leg press- 1 w/u, Work1-10 solid reps, drop weight and took a 45 second break, Work2- 11 reps.
Leg curl-Work-12, drop,4+ w/ a long 10 count hold on partial.

35 minutes not.including crunches. Knees are still feeling very good right now.

[almostgone]

On a side note, I woke to both rear delts "niggling" at me, so I may drop back to super setting chest soon. I'm guessing the pain is from the last body part I worked which was chest?

[OdinsOtherSon]

Man, I live for these cooler temps. The shop is much more comfortable and it is easier to look at the plates and laugh at them.

2 sets crunches (1x100, 1x75)

Leg ext. - 2 w/u, Work-17+,drop,4+,drop,8+ reps w/ a long 10 count hold on partial rep.
Hacks-1 w/u, Work,-8-4-3. Almost no knee pain today so may move this one up next time?
Reverse hacks- Work-10-4-3. Was about falling down, but think I can bump this weight up also. This weight has increased by almost 30% since implementing the breathing/bracing.
Seated calf raises- Work-14,drop,10+
Standing calf raises- Work-10+-5+-3+.
Leg press- 1 w/u, Work1-10 solid reps, drop weight and took a 45 second break, Work2- 11 reps.
Leg curl-Work-12, drop,4+ w/ a long 10 count hold on partial.

35 minutes not.including crunches. Knees are still feeling very good right now.

I got a little nauseous just reading that. Way to crank it out and set the example.

[clarky.]

Man, I live for these cooler temps. The shop is much more comfortable and it is easier to look at the plates and laugh at them.

2 sets crunches (1x100, 1x75)

Leg ext. - 2 w/u, Work-17+,drop,4+,drop,8+ reps w/ a long 10 count hold on partial rep.
Hacks-1 w/u, Work,-8-4-3. Almost no knee pain today so may move this one up next time?
Reverse hacks- Work-10-4-3. Was about falling down, but think I can bump this weight up also. This weight has increased by almost 30% since implementing the breathing/bracing.
Seated calf raises- Work-14,drop,10+
Standing calf raises- Work-10+-5+-3+.
Leg press- 1 w/u, Work1-10 solid reps, drop weight and took a 45 second break, Work2- 11 reps.
Leg curl-Work-12, drop,4+ w/ a long 10 count hold on partial.

35 minutes not.including crunches. Knees are still feeling very good right now.

ohhh nice session mate.

[clarky.]

Morning guys and girls my back is still fried. Tri's are due but think i might skip them i don't know i've no pain in them the day or yesterday but it does that. Anyway i will report back the night if i don't do tri's i will do delts and traps instead.

[marcus300]

Even though I've been off-blast for 3 months now, I continue to get weekly comments that I'm looking bigger and better. I've been devout to Marcus's HIT Training principles now for nearly a year and the changes have been phenomenal. Thanks again to Marcus and everyone else who's really went above and beyond to provide guidance and assistance to this newbie: KelKel, Bio-Active, AlmostGone, Nach3, and BusterBrown. I really appreciate the time you have taken to help this guy out, especially KelKel. There's been a number of obstacles, concerns, and much worse (KelKel saved me from about a year ago).

I've hoping to start posting my workouts again for review and any criticisms. However, as of yesterday's accident, I will be on a forced week off from the gym. My hobby is mountain biking and I took a rather large jump....I remember nothing after hitting the jump. I was found by several other bikers unconscious and with amnesia. This was my third concussion ever, and definitely the largest initial shock upon coming to. My helmet was shattered, my left shoulder, traps, and upper left chest and back received some descent trauma...but, luckily, no bones were broken. Got my fair share of Demerol, Fentanyl in the ER, and now I'm home on Oxycodone, Diazepam, and Ibuprofren 800.

I had been planning to start my first cycle this coming Thursday with Deca & Test....I was totally pumped about it, but I also just received notice with the rest of my department of an upcoming random drug testing...so, it looks like that is on delay as well. The cycle would have been a nice help in the recovery of the injuries... especially my aching knees as of late.

So, I am going to continue Marcus's Pre-Cycle Prime, possible lower the cals by another 100/day and do the 5 low, 1 high approach until this cycle actually starts....looks like a month from now I should be good to start it....as long as they actually conduct these 'random' tests soon. I know that myself and another are suspected of Roid use according to the gossip I hear...so, I assume that they will test for this. They have the resources to do so, as we work at a hospital...so, cost is not likely a concern for them so much.

During my days off this week, I plan to get more involved on the forums.

Thanks again for everyone's help over the past year, especially as of recently.

Anyone in the Cleveland area?

Looks like you been on some ride woooow

hope everything goes well

[marcus300]

Morning guys and girls my back is still fried. Tri's are due but think i might skip them i don't know i've no pain in them the day or yesterday but it does that. Anyway i will report back the night if i don't do tri's i will do delts and traps instead.

Like clockwork again

Morning clarky

[marcus300]

oats, whey, banana, kale, 3 shots of coffee and water just blending away for my back session...........all ive got on my mind is rowing oh strange

[marcus300]

Hospital appointment this Wednesday for my polycythemia, hopefully will get me signed off.

[marcus300]

Back

Wide grip D ring pulldowns
3 warm up sets - high end rep range and stretches in between
1 working set - failure plus 2 drop sets


BB bent over rows
2 feel sets
1 working set - failure plus 2 drops


one arm db rows -flat bench
2 feel sets
1 working set - failure plus 2 rest pause


underhand grip hammer pulldowns
2 feel sets
1 working set plus 2 forced reps


hyper ext weighted
2 working sets plus 1 drop..

[novastepp]

Mornin, gents. Went for a walk this morning and now it's time to head out and do chores and talk to someone about my knee.

Reporting for shoulder duty later today.

[NACH3]

And good day to everyone

Delts/traps and legs are done in... Have a busy day... Sticking to only 2on at the most has greatly reduced the pain in my shoulder so a rest day after legs today it is! Chest next up on the menu(S/S flys into presses) I can't fvking wait!

[marcus300]

Mrs Marcus workout yesterday

This is one set
Kettlebell swings 15 reps
Goblet squats 15 reps
kettle bell lunges 15 reps each side
stiff leg dead lifts - 15 reps
jumping squats 15 reps


4 sets -all done

[marcus300]

And good day to everyone

Delts/traps and legs are done in... Have a busy day... Sticking to only 2on at the most has greatly reduced the pain in my shoulder so a rest day after legs today it is! Chest next up on the menu(S/S flys into presses) I can't fvking wait!

Interesting lol

[almostgone]

Mrs Marcus workout yesterday

This is one set
Kettlebell swings 15 reps
Goblet squats 15 reps
kettle bell lunges 15 reps each side
stiff leg dead lifts - 15 reps
jumping squats 15 reps


4 sets -all done

Her cardiovascular system must be in phenomenally good shape. I believe my heart would shoot the crapper if I attempted that circuit.
Lots of respect to you and Mrs.M. !

[calgarian]

Cal here is the repost

If you want my weekly workout I will write it up sometimes

Thank you very much Sir. I will print this out and follow it ...

[marcus300]

Her cardiovascular system must be in phenomenally good shape. I believe my heart would shoot the crapper if I attempted that circuit.
Lots of respect to you and Mrs.M. !

She's only a tiny thing so she can manage it and also there's me behind her telling her to push through it. She's getting back into it

[marcus300]

Thank you very much Sir. I will print this out and follow it ...

No problem Cal, any issues pm me