**Marcus's HIT Dungeon**

[itsmybody]

Craptacular arm session yesterday and serious slacking hamstrings today. Fudging post cycle death mode.

Wonderful convo at work...
Co worker: 'Whats wrong with you, you are grumpy and don't look like you feel well'
Me: CHINESE BIRD FLU
Officially my new word for death week after a cycle. Only 4 more days of this hopefully.
Y'all are making me sick with envy...keep it up cause I want to destroy the gym too!!!

[Hazard]

Pretty epic legs tonight

First time starting with calves

Seated calves (after strecthing ) 2 warms 1 feel, 2 w DD

Stiff deads 1 feel 2 w

Lying curls 2 w 1 drop

Extensions 1 feel, 2 w (whole stack) DD had partials in every set..

Ok now this was just too ridiculous for me lol but tried haz routine kinda.

Super set reverse vsquat into lunges 1 feel set, 2 working (only got 2 working on vsquat...the feel and first working went straight into lunges. Sanding in place not walking...but they freaking killed me) second working vsquat legs were screaming...dropped twice for 3 and 2.5reps.

Really needed to stop after this but really wanted to end with squats for the first time also.

Smith squats 1 feel just to see what I had left ( wasn't much lol) 1 working 1 drop

Legs are on fire....feels like when u haven't done legs in two or three weeks already.

LMFAO!

Give yourself 3-4 weeks of that routine and ur legs will feel bigger lol. I'm dying today..... Still walking funny. My tear drop I on fire, hams are killin me, my glutes ache, everything is sore. I love it

[Sfla80]

Craptacular arm session yesterday and serious slacking hamstrings today. Fudging post cycle death mode.

Wonderful convo at work...
Co worker: 'Whats wrong with you, you are grumpy and don't look like you feel well'
Me: CHINESE BIRD FLU
Officially my new word for death week after a cycle. Only 4 more days of this hopefully.
Y'all are making me sick with envy...keep it up cause I want to destroy the gym too!!!

Very curious how post cycle affect women too.....hope u feel better IMB!!

[Sfla80]

LMFAO!

Give yourself 3-4 weeks of that routine and ur legs will feel bigger lol. I'm dying today..... Still walking funny. My tear drop I on fire, hams are killin me, my glutes ache, everything is sore. I love it

Lol...haz definitely enjoyed the pain!! And not sure if I'm looking forward to 3 or 4 more weeks of that or dreading it

[itsmybody]

Very curious how post cycle affect women too.....hope u feel better IMB!!

Don't know about other women. Only know how it is for me. Some have a more difficult time than others. For me post cycle day 7-14 has been a f*cking nightmare each time!

Have the entire cycle and all that has occurred during and now post cycle in my log including photos from beginning all of this being natural up through photos from each of the four cycles before this one.

'40y/o Female Var Cycle'

[itsmybody]

Don't know about other women. Only know how it is for me. Some have a more difficult time than others. For me post cycle day 7-14 has been a f*cking nightmare each time! Have the entire cycle and all that has occurred during and now post cycle in my log including photos from beginning all of this being natural up through photos from each of the four cycles before this one. '40y/o Female Var Cycle'

Oops '40y/o female cycle' under members experiences.

[Sfla80]

Don't know about other women. Only know how it is for me. Some have a more difficult time than others. For me post cycle day 7-14 has been a f*cking nightmare each time!

Have the entire cycle and all that has occurred during and now post cycle in my log including photos from beginning all of this being natural up through photos from each of the four cycles before this one.

'40y/o Female Var Cycle'

Awesome. I check in once there but hard to keep up sometimes...I'll go catch up

[Sfla80]

Epic dinner for an epic workout...even though not that clean. Prego wife requested so made her happy

[itsmybody]

Epic dinner for an epic workout...even though not that clean. Prego wife requested so made her happy <img src="http://forums.steroid.com/attachment.php?attachmentid=158157"/>

Keeping a prego woman happy when it comes to food is imperative...otherwise you could become the next new episode on IDTV or worse yet a Lifetime movie. Good job, you are a wise man.

[kelkel]

Do u ever think to take a week off due to hurting? One guy takes the whole month of December off.

I may consider that in the winter.

WILL be jumping on cycle in two weeks :-) just placed my order.

Today I weighed in at 259lbs - I've been on 150-250mgs test/week for the last 8 weeks. Prior to that I was off everything for 9-10 months. This should be a good one. I'm expecting to add more size to my legs and chest with this go.

Look forward to your results!

[Hazard]

I may consider that in the winter.

Look forward to your results!

A month off is great but after a week you start buggin lol. All you wanna do is hit the weights.

[almostgone]

Man, you guys are killing it! Really badass lifts posted today. Did stupid cardio tonight. Tomorrow is back day for me.

[IronClydes]

Good advice - if I was in Nashville I be exploring the bbq scene!

Just did

230, 6', 34, 13% bf, bench 320, squat 435, dead 465.

[energizer bunny]

Back and Traps mega sore! the sorest my traps have ever been! nearly bottled shoulder workout this morning, but i didnt!! ha.

Smashed shoulders and tris! hit hammer strength machine shoulder press, side raises, smith seated overhead press, cable raises front and side, all to failure with drop sets and rest pause......then Tris, though i took it easy, just to give the elbow a little res. straight sets only.

200cals miss cardio cross trainer and HIIT rowing!

happy to get this first week out of the way, now i know what to adjust to get the best from this.....cheers.

[energizer bunny]

Right! everyone.

when do you train traps? with back or shoulders? or other?

i normally do them with back as it is a pulling movement, but i think it may have hindered my shoulder workout this morning.

[almostgone]

Right! everyone.

when do you train traps? with back or shoulders? or other?

i normally do them with back as it is a pulling movement, but i think it may have hindered my shoulder workout this morning.

I put traps and shoulders together. Marcus suggested it and the logic seems sound to me. There's plenty of back muscles to work w/o throwing traps into the mix and traps fit in nicely w/ shoulders.
You can hit anteriors, medials, posteriors, and then work on around to traps. Front to back and done.

[marcus300]

I use a carb cycling approach no matter what my goal is all what I do is adjust the low and high day carbs to suit.

My prime diet is worked off my maintenance diet, I use my prime to do many things I can adjust it to do a pre cycle prime or I can adjust it further to help cut bf while maintaining tissue. I love carb cycling and it also helps me to eat what ever I like at certain times when I've depleted a little to much on purpose so I can binge. For a pre cycle prime its simple I will cut my carbs which are worked off my maintenance diet by 40% for 3 days and then do 1 day high carbs which would be 15% higher than my maintenance diet carbs, I will adjust thing over the next 7 days and extend the low carb days to 4 and to even 5 as time goes on depending on how many body is reacting.

The only thing what changes regarding my training is a pullback every now and again, its starts around 6-8 weeks depending how I feel, but all what happens is a lower intensity workout, my training all stays the same even the exercises may change slightly each time the same principles don't

Marcus,

What are your thoughts on a cyclical carbohydrate diet programmed for a 7 day length including a few days where you teeter on negligible carbohydrate intake (fibrous vegetables, remove starch) and are generally maintaining a hypocaloric state, but the possibility of becoming catabolic is mitigated with an appropriate refeed once a week (possibly twice if needed) in reference to maintaining LBM and possibly achieving a minor net increase..

Also, what are your thoughts on achieving carbohydrate depletion going into a deload phase of an exercise protocol, then subsequently utilizing glycogen supercompensation when you complete the deload phase and resume high intensity training? I know your guide about priming the body for short burst administration of AAS delves into this concept, but is the anabolic surge still worth the work when it is not coupled with androgens?

I know I can find information about this online and I've read quite a few excerpts, but I feel you definitely have the best experience in this category considering some pretty informative guides you've posted.

[marcus300]

Hit the gym hard this morning after yesterday's rest, back/traps today. Tried the routine with deadlifts and rows with bbell and dbells. No go unfortunately! My elbow pain flared up straight away! So resting it will not heal this injury! No way I'm taking timing out though not anytime soon, anyway I used the pully equipment and machines and got a decent back workout in, if I can control the extended part of the lifts so not fully extending my arms I can work around the injury! Happy about that. hit drop sets and rest pause, felt good! Going to look into tb500 to see if it will help.

How did you injury your elbow?

[clarky.]

Right! everyone.

when do you train traps? with back or shoulders? or other?

i normally do them with back as it is a pulling movement, but i think it may have hindered my shoulder workout this morning.

I do traps with back but i'm going to try.them with shoulders as by the time i get to traps on back day i am really fvcked. I stiil get the job done and they grow but i just going to mix it up a bit. I've did traps and shoulders together before and didn't really get into it but time for a change.

[clarky.]

Traps for me this morning as they never really got smashed on wed as i pulled a muscle in my back it's better now not 100% though. I'll do a bit legs and cardio as well.

[energizer bunny]

How did you injury your elbow?

Don't know if it correct terminology I'm using saying injured it, I've got golfers elbow, it's pain on the inside of my elbows! Fukin sore like! Think it happend doing heavy dead.

[marcus300]

Don't know if it correct terminology I'm using saying injured it, I've got golfers elbow, it's pain on the inside of my elbows! Fukin sore like! Think it happend doing heavy dead.

Yes stay away from heavy back exercises and if your doing ez lying tricep extention stop and swap them with db palms facing each other. I had terrible pains in the elbows but once I stopped the bar extentions they are fine and powerful again. Take some anti inflammatory to help reduce the inflamed area

[clarky.]

Ok lol it was a bit of a mix the day so bear with me i had to finish wed session.

Ok the rest of wed session

Behind back shrugs 1working +rp DD Machine

Machine shrugs 1 working DD Db grip

Deads 2 warm ups 1 working DD **new weight** usual just below the knee

Bb up right row 2 working

Ok that's that

Leg ex few warm ups

Leg ex 1 working +rp DD

Leg press 1 working DD **new weight** the one that is a incline AG knows what i mean lol.

Calf raises 3 straight set till i could do no more

Cardio 25min and done.

Yip mix up or what lol. I do legs i just don't post it as i don't do them every wk as i am ok with what there like but my right tear drop is bivger than my left quite a bit actually and it's fvcking anoying so will have to fix this.

What i noticed the day when doing leg press i was getting a wee bit of pain in my left hip so i pointed my toes out the way and no more pain ??mad.

Any way good session guys/girls.

[energizer bunny]

I put traps and shoulders together. Marcus suggested it and the logic seems sound to me. There's plenty of back muscles to work w/o throwing traps into the mix and traps fit in nicely w/ shoulders.
You can hit anteriors, medials, posteriors, and then work on around to traps. Front to back and done.

Nice one almostgone! ill adjust for next week.

[energizer bunny]

I do traps with back but i'm going to try.them with shoulders as by the time i get to traps on back day i am really fvcked. I stiil get the job done and they grow but i just going to mix it up a bit. I've did traps and shoulders together before and didn't really get into it but time for a change.

I sounds like a good idea, ive always done them with back, my traps are one of my best body parts (not that it takes much haha). Ill change up to shoulder day next week.

[energizer bunny]

Yes stay away from heavy back exercises and if your doing ez lying tricep extention stop and swap them with db palms facing each other. I had terrible pains in the elbows but once I stopped the bar extentions they are fine and powerful again. Take some anti inflammatory to help reduce the inflamed area

Will do mate, gutted because i love deadlifts! going to try tb500 if it dont fix itself.

[Hazard]

I have the same problem right now..... Got it after doing body weight pull ups for my fitness test.... Sucks

[energizer bunny]

I have the same problem right now..... Got it after doing body weight pull ups for my fitness test.... Sucks

I mate they really aggravate my elbow! gutted because they are great exercise as well!

going to get an elbow support, see if that works. ill let you know.

[marcus300]

Biceps

Standing ez bar

Concentration curls bent over

Hammers

Triceps

Close grip bench press

Single arm push downs

Rope extentions


All to failure. Nothing beyond just hard intense work.

[NACH3]

Time for a day off - my back/delts & traps are all really have that deep dull pain

- after watching those DY vids on back(since his back is pretty unrivaled, imo - so feeling the lats do the work was much more intense for me! He/along w/everyone stresses the mind muscle connection, furthermore, he explains why/what/when and how you should be performing each exercise.... This is something I needed to see -

On BB bent over rows - I was a tad to bent over and pulling too high up(using to much delt - and I felt the difference! Now locked in at more of an angle(and have to arch to engage your lats)

Something very small can have such a dramatic difference!

Happy w/e guys and girls!!

[clarky.]

Time for a day off - my back/delts & traps are all really have that deep dull pain

- after watching those DY vids on back(since his back is pretty unrivaled, imo - so feeling the lats do the work was much more intense for me! He/along w/everyone stresses the mind muscle connection, furthermore, he explains why/what/when and how you should be performing each exercise.... This is something I needed to see -

On BB bent over rows - I was a tad to bent over and pulling too high up(using to much delt - and I felt the difference! Now locked in at more of an angle(and have to arch to engage your lats)

Something very small can have such a dramatic difference!

Happy w/e guys and girls!!

Enjoy your rest mate and have a good wk end nachy boy.

[NACH3]

Enjoy your rest mate and have a good wk end nachy boy.

Thx! And you slso enjoy yourself(& the w/e)!!

[kelkel]

Something very small can have such a dramatic difference!

Said by no female ever.

[NACH3]

Said by no female ever.

Set myself up for that one hahaha!

You've been on fire lately(like shooting Fish in a barrel) lol

[Hazard]

Said by no female ever.

Except your wife

[Hazard]

Lol :-)

[kelkel]

Nah, we haven't talked in years. But unusually funny for you. You must have had help.

[Hazard]

Nah, we haven't talked in years. But unusually funny for you. You must have had help.

Hate u

[NACH3]

Nah, we haven't talked in years. But unusually funny for you. You must have had help.

^^^ hahaha(@ Haz's post)

lmao... Why I don't even try sometimes LOL

[itsmybody]

Something very small can have such a dramatic difference! Happy w/e guys and girls!!

Literally bout to pee pants over here!!!