**Marcus's HIT Dungeon**

[Igifuno]

I’m up about 5lbs over where I want to be at the moment, but that’s only happened in the last few days w the holiday/family in town, etc.

Got a bit carried away with some desserts and a few drinks, and wasn’t able to get in the gym Thursday and went yesterday but only 40 mins cardio.

About to go in now and hit back/bis/cardio and tomorrow have a vicious session planned a teammate so I think I’ll be back down to where I want to be in a few days then continue to work up slowly from there

Back is going to require a lot of improvement mainly with width but want more thickness as well. Basically if I want to keep winning, everything needs improvement except my calves [emoji23]


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[Igifuno]

Not sure how legible this will be due to the size, but I’ll try to post the off season reverse diet/meal plan details I’ve mapped out. I’m currently on phase 2 and sitting right above 180 lbs





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[lovbyts]

Yeah kind of small unless you save the picture and zoom in.

[kelkel]

Too hard to read brother.

[GirlyGymRat]

Found inside of gym yesterday!

Found my way back today!!

[GirlyGymRat]

Found inside of gym yesterday!

Found my way back today!!

3 for 3!!!

[kelkel]

3 for 3!!!

Keep it up! (that's not rhetorical....)

[Igifuno]

You guys remember DCI from Ireland? Well he and I and my wife all became good friends and have visited him in Ireland a few times and we’re here again now. We were talking and laughing about some of the old times on the board. He says hello to everyone


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[DCI]

You guys remember DCI from Ireland? Well he and I and my wife all became good friends and have visited him in Ireland a few times and we’re here again now. We were talking and laughing about some of the old times on the board. He says hello to everyone


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I'm alive. Finally remembered my log ins and as igi said great old fun in the land of the green here.

Will try and be more active

[Cuz]

I'm alive. Finally remembered my log ins and as igi said great old fun in the land of the green here.

Will try and be more active

Good to see you around man!

(Internet handshake)

[DCI]

Good to see you around man!

(Internet handshake)

Cheers man. Will post some training again once I get back into the swing of things hope all is well??

[Cuz]

Cheers man. Will post some training again once I get back into the swing of things hope all is well??

Yes sir ive been pretty consistent in the lifestyle the past 7 years. ..honestly its almost all i live for now other than raising my two kids. Stick around. This place is still solid often slow but much better than social media trash on the internet

[kelkel]

I'm alive. Finally remembered my log ins and as igi said great old fun in the land of the green here.

Will try and be more active

Wow! Great to see you around DCI!

[kelkel]

Stick around. This place is still solid often slow but much better than social media trash on the internet

Most definitely is!

[DCI]

Yes sir ive been pretty consistent in the lifestyle the past 7 years. ..honestly its almost all i live for now other than raising my two kids. Stick around. This place is still solid often slow but much better than social media trash on the internet

Love to hear it man. Congratulations on the kids and I agree I see forums making a come back again as the big open spaces are too polluted with window lickers and just ppl with 4 iq.

I will be back more often for sure.

[DCI]

Wow! Great to see you around DCI!

You too man. Hope all is well. I took you up on your 3 day split of training for the most part its how I train now have made great gains.

[kelkel]

You too man. Hope all is well. I took you up on your 3 day split of training for the most part its how I train now have made great gains.

Glad to hear it!

[DCI]

Glad to hear it!

Biggest gains I've made in the last year is tidying up my diet and doing what you suggested a long time ago high fat diet with my carb sources coming from raw dairy and honey with fruit for pwo. My meat sources are high quality beef with organ meat also with eggs. This diet is amazing sleep really well tbh.

I'm not massively muscular but for not doing a cycle in over 10 yrs I'm in decent knick.

Currently 225lbs.

Last night training was bill pearls shoulder work out which is amazing I've copied his plans and the gains have been excellent.

Tonight will be back. Haven't decided what exercises I am going to do. I've a busy weekend this week so have to squeeze in training asap.

[kelkel]

Biggest gains I've made in the last year is tidying up my diet and doing what you suggested a long time ago high fat diet with my carb sources coming from raw dairy and honey with fruit for pwo. My meat sources are high quality beef with organ meat also with eggs. This diet is amazing sleep really well tbh.

I'm not massively muscular but for not doing a cycle in over 10 yrs I'm in decent knick.

Currently 225lbs.

Last night training was bill pearls shoulder work out which is amazing I've copied his plans and the gains have been excellent.

Tonight will be back. Haven't decided what exercises I am going to do. I've a busy weekend this week so have to squeeze in training asap.

That's excellent! Sleep is amazingly important. Without proper rest progress really isn't made.
225 lbs is nothing to scoff at!
Yeah Pearl keeps it simple and effective. Way too many guys today over-complicate training. Basics simply work and always will.

[DCI]

That's excellent! Sleep is amazingly important. Without proper rest progress really isn't made.
225 lbs is nothing to scoff at!
Yeah Pearl keeps it simple and effective. Way too many guys today over-complicate training. Basics simply work and always will.

Totally man i find ppl try to over complicate everything i did it with diet very rarely did I do it with food but I did piss away 1000s on bullshit supps. I just eat everything I need now and feel way way better than ever.

Pearl was the first imo big big guy all over and tbh Ive a simar shape to him once I batter certain body parts. I'll never be to his level as I've the genetics of a wheely bin but if I can get 80% of where he was I'll be extremely happy.

I have his book keys to the universe and its excellent tbh great read with plenty of exercises and experience in there for any stage lifter imo.

225lb at my weight is perfect I'm not ripped but have an ok fat level.

[Igifuno]

I can vouch for the meticulousness of this man’s diet. During our whole visit, and while he toted the wife and I all over the great country of Ireland, he meal prepped, brought his food everywhere, and the only thing he consumed off of his regular diet was vegetables [emoji23]

Even when we stopped to grab a bite at restaurants, he never ordered anything except water, if that lol. I was impressed!!


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[kelkel]

Really cool that you went across the pond and visited. Everyone that I know who has been there said it's beautiful.

[DCI]

I can vouch for the meticulousness of this man’s diet. During our whole visit, and while he toted the wife and I all over the great country of Ireland, he meal prepped, brought his food everywhere, and the only thing he consumed off of his regular diet was vegetables [emoji23]

Even when we stopped to grab a bite at restaurants, he never ordered anything except water, if that lol. I was impressed!!


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Thats it man. I wish i could go off it just physically can't it fcks me up stomach and skin wise so its not worth it sadly.

I do miss certain things but not that much ha.

For years I would cheat and justify it in my mind that it was worth it when it wasn't.

I'm glad I could show you the never ending green here as always its easy to bring ppl around when you're as easy going as you and your wife man

[DCI]

Really cool that you went across the pond and visited. Everyone that I know who has been there said it's beautiful.

If you ever need a room man you're welcome anytime. I should have a home gym by the time you get here.

Tonights workout was a heavy heavy fast chest session with arms and some hanging and hyper extensions for my lower back which I've been missing.

Started with stretching and 2 warm ups.

2 heavy incline dbs presses with a drop
2 heavy flat sets with a drop
2 heavy incline flies no drop
2 side db presses
2 inner flat db presses

Bis and tris to finish which i hammered

And 10 mins cardio at the end

[Igifuno]

Couple cool shots from the visit








So many beautiful places and great memories (or “grand” as DCI would say)


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[DCI]

Couple cool shots from the visit








So many beautiful places and great memories (or “grand” as DCI would say)


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We do get used to the green. Now the cathedral and the details in there made me even go wow and annoyingly I've been there before but never got to actually soak in all the details

[GirlyGymRat]

Keep it up! (that's not rhetorical....)

It’s easier to hit gym when vacationing lol

And I looked at my pre covid gym schedule for yoga class. Drove there the following Monday, doors locked and signage down.

Just my luck! lol

Next nearest is 20 - 30 min. [emoji20]

[kelkel]

If you ever need a room man you're welcome anytime. I should have a home gym by the time you get here.

Tonights workout was a heavy heavy fast chest session with arms and some hanging and hyper extensions for my lower back which I've been missing.

Started with stretching and 2 warm ups.

2 heavy incline dbs presses with a drop
2 heavy flat sets with a drop
2 heavy incline flies no drop
2 side db presses
2 inner flat db presses

Bis and tris to finish which i hammered

And 10 mins cardio at the end

Seriously appreciate it! You may be surprised one day.

[kelkel]

Awesome pics!

[DCI]

Seriously appreciate it! You may be surprised one day.

Anytime at all man as igi knows I'm glad to be able to show ppl around Ireland

[Igifuno]

Anytime at all man as igi knows I'm glad to be able to show ppl around Ireland

The best tour guide on the island


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[DCI]

Today was another shoulders and arms workout.

Hit shoulders hard.

2 sets db heavy side raises slow tut reps
2 sets db front raises
2 set db hammer raises
Seated db presses
Standing db presses
2 sets heavy farners walks supersetted with shrugs
2 rear delt rope pulls to finish

Heavy bis and tris 3 sets each

[GirlyGymRat]

Started progressive core workout. It is highly effective.

HATE v ups!
They SUCK!!
Will MASTER!!

Need progressive 30 day booty workout to do at home!

Observed in awe a short girl with the biggest “KIM Kardashian” a$$. It was wider than she was tall. It looked “enhanced” and she was working her God given a$$ets HARD!! Solid intense 45 min!

Searching and will find!!

[DCI]

Started progressive core workout. It is highly effective.

HATE v ups!
They SUCK!!
Will MASTER!!

Need progressive 30 day booty workout to do at home!

Observed in awe a short girl with the biggest “KIM Kardashian” a$$. It was wider than she was tall. It looked “enhanced” and she was working her God given a$$ets HARD!! Solid intense 45 min!

Searching and will find!!

If you've stairs in your home using light dumbbells going up and down them will grow basically all of your legs and glutes without too much hassle.

[DCI]

Tonight was a back night.

Started with t bar seat lat pull down about 4 sets for blood flow.
2 heavy sets wide grip lat pull downs
2 heavy sets db single rows
2 bent over bb rows heavy
2 heavy sets of deadlifts

Then into arms
2 sets alternative db curls
2 sets t bar curls
2 sets straight bar curls

2 sets straight bar tris
2 sets french press standing
2 sets single arm side french press

15 mins cardio to finish

[Igifuno]

Nice man way to hit it. I’ve been off keel for a few weeks with a heavy workload but spoke with my coach yesterday. We’re going to push the national show from August to either October or November to allow more time for some growth. Gives us 4-5 months to grow and 4-5 months for prep.


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[kelkel]

Tonight was a back night.

Started with t bar seat lat pull down about 4 sets for blood flow.
2 heavy sets wide grip lat pull downs
2 heavy sets db single rows
2 bent over bb rows heavy
2 heavy sets of deadlifts

Then into arms
2 sets alternative db curls
2 sets t bar curls
2 sets straight bar curls

2 sets straight bar tris
2 sets french press standing
2 sets single arm side french press

15 mins cardio to finish

Good stuff! Well, except for the last 15 minutes.....

Nice man way to hit it. I’ve been off keel for a few weeks with a heavy workload but spoke with my coach yesterday. We’re going to push the national show from August to either October or November to allow more time for some growth. Gives us 4-5 months to grow and 4-5 months for prep.


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Smart move Igi!

[almostgone]

Nice man way to hit it. I’ve been off keel for a few weeks with a heavy workload but spoke with my coach yesterday. We’re going to push the national show from August to either October or November to allow more time for some growth. Gives us 4-5 months to grow and 4-5 months for prep.


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.....and after you kick ass at this competition, all that awesome holiday food will right there to welcome you!

[DCI]

Good stuff! Well, except for the last 15 minutes.....



Smart move Igi!

sadly im not blessed with being ripped so have to do it now. And i wanted to loosen out my leg muscles again as I am going to start legs this week for the first time in an age.

Shall be fun

[DCI]

Nice man way to hit it. I’ve been off keel for a few weeks with a heavy workload but spoke with my coach yesterday. We’re going to push the national show from August to either October or November to allow more time for some growth. Gives us 4-5 months to grow and 4-5 months for prep.


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You're gonna go for it?? Well done man will be great to see and you'll do great too. How is the shoulder??