**Marcus's HIT Dungeon**

[kelkel]

My ortho claims there is no good reason for me to ever do extensions, ever. He’s currently treating my torn medial meniscus.

They're a necessary evil. But I understand your ortho's point of view. People tend to slam them up and down which can result in injuries. My personal rules for these are as follows:

Start with your legs tensed before initiation to avoid slamming a relaxed, stretched tendon.
Control the entire movement.
Don't go beyond 90 degrees on the eccentric portion.
Don't relax at the bottom.
Avoid ridiculous amounts of weight. Save that for your compound movements.

All the above will add to your longevity.

[almostgone]

All the leg workout posts jinxed me. Hobbling around right now, going to stretch and see if I'm ready for a leg session tonight.
On the plus, my chest is rocked from last night's lifting.

[marcus300]

Morning people

Dentist appointment this morning so no training but hey I'm big enough

What you guys up to

[marcus300]

High volume work for legs, nothing fancy. CV catched up early lot of heat, sweat and fast heartbeart but keept through it. Got a strong acetone smell in breath towards the end I guess I must of have entered the fat burning zone. 50g carbs pre-wo are not enough for legs?

Took a pic

Very nice mate. Well done

[marcus300]

Turned out to be a fuckin awesome workout, not really a deload but no heavy weights so the CNS didn't get burned out.

This former oly-lifter, crossfit guy (he is highly ranked) saw me starting doing sumo deadlifts and said lets do em together. We ended up doing 150kg for 15 sets of 3. I felt like I could go on endlessly, got some bloody shins not as bad as before but this gave me a good endurance workout for pull muscles. He was pushing it hard but did well.

Then we went on to sled push. Worked up to 200kg plus him on the sled, by that set I almost puked, he told me relax bro your face is completely white, started slurring lol. He went on to do a couple sets at 250kg plus me, 330kg, I think, he was running not pushing lol. Amazing athlete. Took a good 20 minutes for the dizziness to go away. Had a nice long talk... Very interesting viewpoints on all aspects...

Lesson learned my low intensity cardio endurance is great, but for these things like sled push, I have to work on them... a lot.

Sounds productive and interesting workout

[clarky.]

Morning fellas, rest day the day. Arms have a nice ache.

[almostgone]

That's bag scared me pal, please post it for the Uk guys

Sure but don't y'all do the same thing? You know, Nose Tork, elbow and knee sleeves, logbook, mouthpiece, zip ties, duct tape, spare magazines, etc.

[marcus300]

Sure but don't y'all don't same thing? You know, Nose Tork, elbow and knee sleeves, logbook, mouthpiece, zip ties, duct tape, spare magazines, etc.

hahahaha this cracks me up. I had this drop in my email box by this fuking mad man and I started to laugh out loud and people actually asked what was wrong. There wasn't a chance I could tell them this big tattooed monster who lives in the woods just sent me this picture of what he's carrying today ( normal day) lol

[cousinmuscles]

Sure but don't y'all do the same thing? You know, Nose Tork, elbow and knee sleeves, logbook, mouthpiece, zip ties, duct tape, spare magazines, etc.

LOL! Do you practice emergency test suspension shots? This adds a new element to a James Bond/person of interest type of movie... An agent pulls up a syringe and shoots some suspension when troubled with a difficult enemy... Not many will get it but damn good

[tarmyg]

Delt's day, which is one of the parts I need to bring up during my new 18-month journey. Figured there is enough experience in here to span decades so posting here will keep me on target and hopefully get some feedback. I am not letting go of my Olympic Lifting entirely as it keeps me very mobile. Regardless, this was today's workout:

Delts
Warmed up with some very light weights for about 5-10 minutes.
Seated Dumbbell Military Press, 4 sets, about 1min rest time
Side Lateral Raise, 3 sets, about 1min rest time
Seated Bent-Over Rear Delt Raise, 3 sets, 1min rest
Front Cable Raise, 3 sets, 1min rest
Upright Cable Row, 3 sets, 1min rest

Still figuring out what weight to use as I have not done these types of exercises for a while. I.e., started at 32kg dumbbells on presses which turned out to be almost perfect but can probably jump one up in weight.

[marcus300]

Delt's day, which is one of the parts I need to bring up during my new 18-month journey. Figured there is enough experience in here to span decades so posting here will keep me on target and hopefully get some feedback. I am not letting go of my Olympic Lifting entirely as it keeps me very mobile. Regardless, this was today's workout:

Delts
Warmed up with some very light weights for about 5-10 minutes.
Seated Dumbbell Military Press, 4 sets, about 1min rest time
Side Lateral Raise, 3 sets, about 1min rest time
Seated Bent-Over Rear Delt Raise, 3 sets, 1min rest
Front Cable Raise, 3 sets, 1min rest
Upright Cable Row, 3 sets, 1min rest

Still figuring out what weight to use as I have not done these types of exercises for a while. I.e., started at 32kg dumbbells on presses which turned out to be almost perfect but can probably jump one up in weight.

Hi tarnyg, Looks like a basic routine hitting all heads of the delts. I'm going to give you some feedback and seeing that you came into the dungeon it will be HIT related but by all means adjust accordingly to suit what's better for you but some tips might help develop more growth in this area for you. One side point anyone giving you advice on training or steroids use ask them to produce a photo of themselves so you know what they say works for them

Warming up the delts is a great idea and I would add in your warm up sets some RC internal and external rotations to help increase the strength of your stabilizing muscles, its one things many bodybuilder suffer from and its without doubt not paying any attention to these small secondary muscle groups what really needs some work so work then and strengthen them. Once your fully warmed up this is when we need to turn the heat up slightly because this is it, this is were it count, this routine is what's going to stimulate growth and give you results so don't just go through the motions make it work, attack your will power and get your mind-set to challenge yourself.


Seated db press - you did 3 sets 1min rest = to be honest doesn't tell must much, did you pyramid the weight up? did you go to failure on all or just one set, or did you stick with 3 sets of 10 reps and job done? doesn't matter what your answer is let me try and motivate you into another mind set. Pick a set of bells what are light enough were you think your going to get around 12-15 reps out and then your body turns against you. Slowly do these reps in strict manner, not sloppy but strict and slow and I want you to feel the mind muscle connection between your mind and your delts, picture your delt working and the slower you do this the better. At around rep 12 -15 and a burn is starting to develop stop the set. Next set is another feeler set we are feeling what weight we can do to really hit every fuking fiber and go deep into your reverses and task your ability, so increase the weight so you think you can do around 8-12 reps - wide range I know but you need to start tasking yourself now. Get those bells up and rep your set out with strict form. If you have a spotter all the better if not push those reps out and drive through your feet brace your core and drive those bells up until you start feeling your shoulders are being put under pressure, at this stage drop the weight and breath.

Next set which is your 3rd set is your working set, the last 2 are feller sets, I know you will feel like your shoulder are spent but this is it now, everything goes into this set - think to yourself now and distance yourself from anything outside of your zone, think of something what hurts you, think horrible things from your past of something what could happen, I want you to ignite that adrenalin, feel the anger, feel the force you have built up and now pick a weight what you should get 6-8 reps out - yes this is going to be heavy no matter what stage you are at, I want a weight when it comes to the 6th rep your failing and your body is screaming to put the weight down, now I hope you have a spotter if so at this 6th rep he needs to spot you for another 2 reps making you go to a whole different world, don't think failure think anger and you can do it, if you don't have a spotter at this 6 th rep and to be honest you may get to the 7th rep or even the 8th rep if you didn't pick the right weight but its fine, once you get to were you can rep and you down to a half rep drop the dells and drop set, pick up roughly half the weight and rep again. Now this is going to put you in a whole different feeling and pressure on your system but you did say you wanted serious growth and this is what it takes, fuk pumping set lets dig deep into those tough fiber - rep this until you are abroken man, if done correctly you shouldn't be able to lift your arms because of the pump and pain. So no matter if you have a spotter or not you can do this. That's your compound movement done, no need to carry on pressing here its counterproductive, your done mate if you have took yourself to this extreme zone.


Side laterals again - 3 sets, well lets make this 2-3 feeler sets and one working set to failure and beyond, force reps if you have a spotter if not drop set till failure again. This will destroy your delt were you are unable to touch the back of your head, if not you didn't do it right. Remember not not about the huge heavy weight with these its about strict slow direct stimulations of the side delt mate. Don't forget that working set is the be all end all so everything you can get from deep within you mate bring it to the table, not easy and can take time.


Bent overs c- sounds good, small muscle group go for higher end rep range and if possible on the working set drop set and let that rear delt go to a place its never been before, this will equal growth.


front cable raise or upright rows, just pick one and go to town on it like I've previously mentioned. - again at this stage your body is breaking down and wants to stop and your shoulder are bursting with blood but carry on.


now I would throw in shrugs, and fuking kill them as described above. Don't waste your time on sets and reps, its a waste and concentrate on working sets what are productive IMHO. A again I am a HIT type of guy because I know what it builds ive done it over and over with clients and myself, I was also taught by the best, so if you fancy something new to see if you can make a change give that a go.


Hope it helps and sorry for the grammar and spelling mistakes, not got time to go over it.

[almostgone]

LOL! Do you practice emergency test suspension shots? This adds a new element to a James Bond/person of interest type of movie... An agent pulls up a syringe and shoots some suspension when troubled with a difficult enemy... Not many will get it but damn good

Yes sir, on a PRN basis!

[kelkel]

Morning people

Dentist appointment this morning so no training but hey I'm big enough

What you guys up to

Spent about 2 hrs at the dentist this morning myself. I'm no where near big enough so I've got hams and calves to do shortly.

[marcus300]

Spent about 2 hrs at the dentist this morning myself. I'm no where near big enough so I've got hams and calves to do shortly.

Lmfao your the beast of the forum mate. Fucking monster unless those pics aren't you and your some skinny dude playing us all with your anabolic reference guide . But i know that's not true because once you sent me a picture of your erection with my name written on your shaft. By the way I'm no shawn ( British slang )

My appt went sweet all my end

[GearHeaded]

Lmfao your the beast of the forum mate. Fucking monster unless those pics aren't you and your some skinny dude playing us all with your anabolic reference guide . But i know that's not true because once you sent me a picture of your erection with my name written on your shaft. By the way I'm no shawn ( British slang )

My appt went sweet all my end

man i no longer feel special guess i'm not the only one you've requested dick pics from with your name on it

[marcus300]

man i know longer feel special guess i'm not the only one you've requested dick pics from with your name on it

That's one picture i haven't got GH but i have the rest. I don't mind if you do send it though but if not a friend of mine will catch you in the showers very soon

[GirlyGymRat]

Able to squeeze in cardio b4 meeting gf for dinner!

Plan to focus on cardio for the next month then back to more weight training.

[almostgone]

Man,it doesn't look like I did much on paper, but I am having trouble walking and crazy muscle spasms in my quads. Wanted to do more, but ran short on time.

Crunches - 165
Leg extensions- 2 w/u, Work- 27, rest pause, 9+ w/ a 10 count hold on partial. Bumped up the weight just a tad.
Hacks - 2 w/u, Work - 13
Reverse hacks - 1 w/u, Work - 12 reps.
Standing calf raises with a double pump @ the top - Work 1 - 12, rest pause, 7, rest pause, 5. Stretched calves while standing on a 4x4 for 1 minute. Work 2 - 7, rest pause, 5. Stretched again for another minute.
Leg press - 1 w/u, Work 1- 8 reps w/ a wide stance. Drop a little weight. Work 2- 10 reps w/ a narrow stance.

52 minutes. Wish I had allowed about 15 more minutes, but I am definitely hobbled.

[clarky.]

Mornong fellas/Girly, back for me the night. Away back to work, catch up the night. Marcus! Be good .

[tarmyg]

Chest today, tried to implement what Marcus wrote to me (and what has been repeated hundreds of times throughout this thread so thank you for saying it again) in today's chest routine, but also my shoulders got completely fried. Here was today's routine:

Chest (weight's in kg)
Flat Bench Press, warmup (Empty bar and some random weight to get blood flowing), Feeler Set, 90x12, Feeler Set 95x8, Working Set 100x6 with drop setting it until bar was empty. Resting time between things was about as long as it took to change weights.
Machine fly, max weight x8 with drop set until last weight. (No point in stating the weights here as it would vary machine to machine anyways)
Machine press, 45x6 with drop set
Incline chest using barbell, 40x6 with drop set
Dip station body weight x 3
Push-ups body weight x 3

Notes: Got through this workout in about 25-minutes and doing dips and push ups were, literally, impossible. My shoulders got quite tired so a bit concerned I am engaging them to much.

Abs
Decline Bench Crunches: 1 x Failure
Hanging Leg Lifts: 1 x Failure
Hanging Leg Kicks: 1 x Failure
Hanging Side Leg Lifts: 1 x Failure (each side)
Hanging V: 1 x Failure
Wood Chop High to Low: 1 x 50 (each side)
Wood Chop Low to High: 1 x 50 (each side)
Decline Bench Twist Crunch: 1 x Failure
Leg Cross Twist Crunch: 1 x Failure

On a side note. We have, slowly, started the process of potentially being able to move away from here. Currently we are looking at San Diego, CA, Ithaca, NY, and, somehow, Lund, Sweden. Both of our preference is Ithaca, NY. This will take 2-3 years to materialize.

[kelkel]

Abs
Decline Bench Crunches: 1 x Failure
Hanging Leg Lifts: 1 x Failure
Hanging Leg Kicks: 1 x Failure
Hanging Side Leg Lifts: 1 x Failure (each side)
Hanging V: 1 x Failure
Wood Chop High to Low: 1 x 50 (each side)
Wood Chop Low to High: 1 x 50 (each side)
Decline Bench Twist Crunch: 1 x Failure
Leg Cross Twist Crunch: 1 x Failure

Holy crap! That's more ab work than I've done in 30 years!

[tarmyg]

Holy crap! That's more ab work than I've done in 30 years!

:-)

Wish I could take credit for that routine but stole it from here: https://forums.steroid.com/workout-t...-want-abs.html

[clarky.]

Hi fellas/Girly, i did back the night. Could not be fucked but when i got started fuck me it was a belter.

Seated row 1 working DD. **new weight**

Cg pd 3 sets **new weight**

Low hammer row 1 working 1 drop

Rack pulls 1 working + rp DD

Hypers 2 sets

Cardio 15 min.

I did 3 fs on the seated row and got to my ww smashed it so more weight again smashed it so more weight .

The cg pd's i was kneeling on the ground so i could get a full stretch. First time doing this, liked it very much. Did 3 sets as it was the stack. Chuffed to fuck how it went.

[Capebuffalo]

What the hell is going on? Marcus got suspended?
This is bullshit. Two threads were started trying to provoke a response from him.
I disagree with the call.

[cousinmuscles]

What the hell is going on? Marcus got suspended?
This is bullshit. Two threads were started trying to provoke a response from him.
I disagree with the call.

This might be the thread for this I guess. Rules are rules, on the other hand when a balloon is just growing and is about to pop you can untie it and loosen the pressure before it pops. I'm thinking this was premeditated by him. Sucks to have lost him.

[MuscleScience]

This might be the thread for this I guess. Rules are rules, on the other hand when a balloon is just growing and is about to pop you can untie it and loosen the pressure before it pops. I'm thinking this was premeditated by him. Sucks to have lost him.

This isn’t the first time, marcus will be back and more motivated than ever. He puts his heart and soul into all us cunts. He does really care about everyone And just wants people to train and grow but not make the mistakes he did. Which he has talked about many many times. We just all need to get back to lifting heavy as weights and let the drama pass.

[almostgone]

What the hell is going on? Marcus got suspended?
This is bullshit. Two threads were started trying to provoke a response from him.
I disagree with the call.

This might be the thread for this I guess. Rules are rules, on the other hand when a balloon is just growing and is about to pop you can untie it and loosen the pressure before it pops. I'm thinking this was premeditated by him. Sucks to have lost him.

*Admin* is very fair with the policies and rules and I'm sure this was discussed with both parties. Marcus will be back, so let's see how much lifting and growing we can do in the interim. I'm sure the big guy is in the gym slinging plates and moving weights.

[almostgone]

Who is working what today? I feel an extra motivated arm session coming on this evening!

[hollowedzeus]

Little bit of back later i think

[hammerheart]

Who is working what today? I feel an extra motivated arm session coming on this evening!

Felt extra drained yesterday but I'm up to the job today... traps and side delts this evening. Last time I worked them (Saturday) had DOMS for five days straight. Maybe I'm overdoing it? Or just shitpoor recover.

[almostgone]

Felt extra drained yesterday but I'm up to the job today... traps and side delts this evening. Last time I worked them (Saturday) had DOMS for five days straight. Maybe I'm overdoing it? Or just shitpoor recover.

Maybe you're getting better at targeting the muscle, bizz? If you notice it occuring for consecutive sessions, maybe drop the beyond failure tools or throttle back the intensity for just a week or two.
I know what you mean though. This time yesterday I didn't think I would be able to walk 24 hours afterwards, but honestly I don't feel too bad today other than calves and the left hamstring. Some minor discomfort but nothing like I expected.

[hammerheart]

Maybe you're getting better at targeting the muscle, bizz? If you notice it occuring for consecutive sessions, maybe drop the beyond failure tools or throttle back the intensity for just a week or two.
I know what you mean though. This time yesterday I didn't think I would be able to walk 24 hours afterwards, but honestly I don't feel too bad today other than calves and the left hamstring. Some minor discomfort but nothing like I expected.

Sure I'm getting better after every workout and seriously hope to keep up with it, I can approach failure on some but not every muscle group - well, maybe not true positive failure like marcus would say, but still very effective judging by the soreness.

Need to order a rumble roller for my back, I feel like climax just by looking at those bumps and imagining them penetrating my tissues

[almostgone]

Sure I'm getting better after every workout and seriously hope to keep up with it, I can approach failure on some but not every muscle group - well, maybe not true positive failure like marcus would say, but still very effective judging by the soreness.

Need to order a rumble roller for my back, I feel like climax just by looking at those bumps and imagining them penetrating my tissues

They work very well. The trick is to make yourself relax so the roller can get into the tissue and break it up.

[clarky.]

*Admin* is very fair with the policies and rules and I'm sure this was discussed with both parties. Marcus will be back, so let's see how much lifting and growing we can do in the interim. I'm sure the big guy is in the gym slinging plates and moving weights.

110%

[clarky.]

Hi fellas/ Girly, did chest the day. Went ok, i really felt so tired the day but i tried.

Slight incline db press 2 sets 10 - 10, 1 drop 7

Slight incline flys 3 sets 10 - 12 - 7 **new weight**

Incline seated press 3 reps stopped, never felt right.

Hight cable flys 3 sets 10 - 12 - 8

Done, no cardio i was just fucked the day .

[kelkel]

Good back work today:

D-grip pull downs: 3 sets 10-12 reps
Smith supported rows: 4 sets 8-10 reps
Old fashioned T bar rows: 3 sets 10 ish reps
Dumbell rows simultaneous on 35 degree bench: 3 sets 10-12 reps
Shrugs: 4 sets 15 ish + reps.

Solid day.

[Capebuffalo]

Any idea how long the suspension is?

[clarky.]

Any idea how long the suspension is?

30 days.

[Capebuffalo]

30 days.

He might not should have done it. But I know why he did it. Just should have taken a better route.

[almostgone]

Slowly waking up. Working again the weekend, think this is either number 4 or number 5 in a row.