**Marcus's HIT Dungeon**

[AKD_FitChick]

Hi Fellas/Ladies, did arms earlier. It went good, a wee niggle from the right bi but not that bad, got the doc on friday so might say to her.

Pullback

Standing db curls 4 sets drop then 1 set

Incline db curls 3 sets

Db preacher 2 sets a side off back of bench

CG bench 4 sets smith

Incline db skulls 3 sets

Behind head tri ex 4 sets. Vbar

Done.

Looks like lots are in a pullback. You are still killing it I am sure


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[AKD_FitChick]

Question: haven't lifted since last Thursday, Friday was a rest and then sick Saturday till current.

Still sick, stuffy nose.....trying to shake it. Feel better at points.....the stuffed up head is the worse.

Should I really truly wait to go to gym till 100%?

I am dying (I know dramatic).....the gym is my release and I am getting anxious in my head.

I know I need to heal....just missing my routine. I need routine, it's how I function.

Sorry for the rant


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[AKD_FitChick]

Thank you, ma'am! Get fully healed up and feeling better ASAP. LOL, I hope no one gets in your way when you get back in the gym. Got a feeling you will be attacking it with a vengeance.

Fully??? See above post?

Man oh man.....this is tough...going stir crazy


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[clarky.]

Looks like lots are in a pullback. You are still killing it I am sure


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A know D, but! yes there is a but hahaha i am not going as heavy as i would when doing HIT. D if i was to do any less sets i would be wasting my time 100%. Really, i feel good and i am charging back up lol.

[clarky.]

Question: haven't lifted since last Thursday, Friday was a rest and then sick Saturday till current.

Still sick, stuffy nose.....trying to shake it. Feel better at points.....the stuffed up head is the worse.

Should I really truly wait to go to gym till 100%?

I am dying (I know dramatic).....the gym is my release and I am getting anxious in my head.

I know I need to heal....just missing my routine. I need routine, it's how I function.

Sorry for the rant


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It is pish D, but really try and wait till you are fit again. It could not have came at a worse time but you will end up just going backwards.

[almostgone]

Question: haven't lifted since last Thursday, Friday was a rest and then sick Saturday till current.

Still sick, stuffy nose.....trying to shake it. Feel better at points.....the stuffed up head is the worse.

Should I really truly wait to go to gym till 100%?

I am dying (I know dramatic).....the gym is my release and I am getting anxious in my head.

I know I need to heal....just missing my routine. I need routine, it's how I function.

Sorry for the rant


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If not fully healed I would keep it to higher rep compound movements or maybe c*rdio and don't go in with the "kill it" mindset. Just maybe get a good sweat going. If they have a steam room, have a seat in there for a bit.
Edit: I have to censor the "c" word or Kel will punch me in the face.

[almostgone]

Fully??? See above post?

Man oh man.....this is tough...going stir crazy


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See my reply above.

[clarky.]

Morning Fellas/ Ladies, at work now. Bi's Tri's are sore the day, doing shoulders the night and going to train at the other gym with ma mate from work. Not been over for a few wks both been not well lol.
So i will report back the night.

[almostgone]

Morning, all.

[NACH3]

Morning everyone!

[Capebuffalo]

Morning Marcus Clarky Ag Song Nacho and D-

[Capebuffalo]

Ag. You waterlogged yet? Man has it rained.

[Nephets]

Morning peeps. Got a question on soreness. Got any advice on how to reduce muscle soreness in the days following a workout. To be honest I don't mind 2-3 days of soreness. But when I train legs like a did last Thursday, they feel like they have been beaten with stick for a long time. Today is Wednesday and I'm still very sore. Wondering if you guys have any tips to speed this process along a bit.

[almostgone]

Ag. You waterlogged yet? Man has it rained.

Yes sir! The ground is saturated. Of course I didn't cut grass before all of this hit, so I have a feeling I'll be busy this weekend if I am off work.

[almostgone]

Morning peeps. Got a question on soreness. Got any advice on how to reduce muscle soreness in the days following a workout. To be honest I don't mind 2-3 days of soreness. But when I train legs like a did last Thursday, they feel like they have been beaten with stick for a long time. Today is Wednesday and I'm still very sore. Wondering if you guys have any tips to speed this process along a bit.

I think that goes along with the larger muscle groups like legs and back, however, lots of water, glutamine peptides, and stretching a bit is what I generally do. Of course, I also may limp a tad and wince a bit, but it's all good.

[Capebuffalo]

Smith Military Press

DB Military Press

Front raises SS/ rear delt DB on Incline bench

[songdog]

Morning Marcus Cape Nach Ag D Clarky another nice day out there.Everyone have a great day!

[clarky.]

Morning peeps. Got a question on soreness. Got any advice on how to reduce muscle soreness in the days following a workout. To be honest I don't mind 2-3 days of soreness. But when I train legs like a did last Thursday, they feel like they have been beaten with stick for a long time. Today is Wednesday and I'm still very sore. Wondering if you guys have any tips to speed this process along a bit.

Good Q, i would say plenty of water as you should be any way. Keep that food going in so they can repair and stretching. Sore but very very good.

[clarky.]

Hi Fellas/Ladies, wee change. It's either shoulders or back lol. Fancy back though but they have all the good gear for shoulders.

[kelkel]

But when I train legs like a did last Thursday, they feel like they have been beaten with stick for a long time.

I live for that feeling.....

[almostgone]

Ag. You waterlogged yet? Man has it rained.

Looks like the feces will hit the fan after while. Stay safe, Cape. I'm headed outside to tie off/ secure stuff that might blow away.

[almostgone]

Just finished a couple of stuffed Poblanos peppers. Going to eat a half of a grapefruit and crash here in a bit.
If we don't get blown away by the storms, I plan to ease down to the shop and get in some chest work tonight.

[almostgone]

BTW, anyone seen Ms. KJ? Don't think I've seen her post in a day or two?

[Capebuffalo]

BTW, anyone seen Ms. KJ? Don't think I've seen her post in a day or two?

She posted yesterday I'm pretty sure. And she's 3 hrs behind us.

[NACH3]

I live for that feeling.....

X2 & Hell yeah!

Getting ready to kill delts/traps tris

[kelkel]

X2 & Hell yeah!

Getting ready to kill delts/traps tris

Late leg day for me. Doc appts screwed my time up but no matter. They will be hurt.

[clarky.]

Hi Fellas/Ladies, did back and it was so so.

Machine lat pd's 3 sets 8-10 reps

Hammer pd's 3 sets same rep range

T bar supported 3 sets same range

Machine pull over 3 sets light high rep

Hammer row 3 sets rep range 8-10

Done. Soaked to the fucking bone, sweat more now when not on tren ffs.

[NACH3]

Late leg day for me. Doc appts screwed my time up but no matter. They will be hurt.

How'd it go Kel? I know they're gonna be hurtin regardless

Had a good one myself - legs tomorrow!

[NACH3]

Delts/traps tris

-- BB Shrugs
225/315/405
2w500 drop 405/315/225
2w DB Shrugs for time 1min each that hurt so good

Tri set
-- seated side laterals - front raises(rev grip) & palms down(reg grip) - rear delts
2w(45s) 10/8 DD slow negs - 1wDD(rev grip)/1wDD(s/s'd in tri set) - 3w(60s) Drop(40s) <--higher reps

-- straight bar face pulls
2w(stacked) drop high reps 3sec static hold

-- smith MP
135/185/235
1w(255) 5 drop(235) 3 drop(205) 4 185(5slow) 4/2/4 tempo burned

-- incline skulls into CG press to failure
110s 10+
1w(110) 7 drop(100)3-4 90/2-3 whew

-- one arm tri ext's DBs
2w

-- v-grip pushdowns s/s OH rope turning wrists down no spread
1w3drops 1w 3drops

-- one arm rope pushdowns(focus lateral head)
3w high reps

Attachment 169447
Tri Tren Starting to kick in - eating is up and cleaner gotta get it even cleaner! I'm Syked I want to grow - more separation will come I gaurantee!

[NACH3]

Late leg day for me. Doc appts screwed my time up but no matter. They will be hurt.

How'd the doc go... surgery? I hope not brother!

[Capebuffalo]

Delts/traps tris

-- BB Shrugs
225/315/405
2w500 drop 405/315/225
2w DB Shrugs for time 1min each that hurt so good

Tri set
-- seated side laterals - front raises(rev grip) & palms down(reg grip) - rear delts
2w(45s) 10/8 DD slow negs - 1wDD(rev grip)/1wDD(s/s'd in tri set) - 3w(60s) Drop(40s) <--higher reps

-- straight bar face pulls
2w(stacked) drop high reps 3sec static hold

-- smith MP
135/185/235
1w(255) 5 drop(235) 3 drop(205) 4 185(5slow) 4/2/4 tempo burned

-- incline skulls into CG press to failure
110s 10+
1w(110) 7 drop(100)3-4 90/2-3 whew

-- one arm tri ext's DBs
2w

-- v-grip pushdowns s/s OH rope turning wrists down no spread
1w3drops 1w 3drops

-- one arm rope pushdowns(focus lateral head)
3w high reps

Attachment 169447
Tri Tren Starting to kick in - eating is up and cleaner gotta get it even cleaner! I'm Syked I want to grow - more separation will come I gaurantee!

Damn it man. You started with out me.

[kelkel]

How'd it go Kel? I know they're gonna be hurtin regardless

Had a good one myself - legs tomorrow!

They went well. Non-squat day. 5 min's on bike to warm up then:

Extensions: 2 heavy, drop on last. Reps 15-20
Vertical's: 2 sets, 12-15 ish reps. These hurt.
Smith static lunges: 2 sets quick pace, 15 reps per
Calf crap

[MuscleScience]

Delts/traps tris

-- BB Shrugs
225/315/405
2w500 drop 405/315/225
2w DB Shrugs for time 1min each that hurt so good

Tri set
-- seated side laterals - front raises(rev grip) & palms down(reg grip) - rear delts
2w(45s) 10/8 DD slow negs - 1wDD(rev grip)/1wDD(s/s'd in tri set) - 3w(60s) Drop(40s) <--higher reps

-- straight bar face pulls
2w(stacked) drop high reps 3sec static hold

-- smith MP
135/185/235
1w(255) 5 drop(235) 3 drop(205) 4 185(5slow) 4/2/4 tempo burned

-- incline skulls into CG press to failure
110s 10+
1w(110) 7 drop(100)3-4 90/2-3 whew

-- one arm tri ext's DBs
2w

-- v-grip pushdowns s/s OH rope turning wrists down no spread
1w3drops 1w 3drops

-- one arm rope pushdowns(focus lateral head)
3w high reps

Attachment 169447
Tri Tren Starting to kick in - eating is up and cleaner gotta get it even cleaner! I'm Syked I want to grow - more separation will come I gaurantee!

Ok Nach, I did it your way. Man it was an intense workout...

[kelkel]

Bicep update:

Orthopaedic Doc called me tonight after he conferred with the surgeon. Surgery is not recommended. I questioned him and he said the tear is somewhere between 25 and 50% as there's no way to be precise. It is at the distal end (elbow) as well as up a wee bit more. Said it appears some of the damage is probably old.

I pressed him about recovery and if surgery was a better option in my case. He advised not really as there can be issues with surgery as well, such as a shorter, tighter bicep, etc. So, I start therapy for it on Tuesday, 2-3 times per week at a local PT Facility. He said they need to get the inflammation out and then strengthen it and so on. If for some reason PT doesn't go well or I'm not satisfied at that time then surgery could still be performed. A total tear would require instant surgery, this does not.

So, it seems like it's a coin toss and they feel this is the best option in my case. We'll see. In the meantime I'm jumping back on GH and will request a script for Var from my doc to help with collagen synthesis. Whatever I can do to speed this shit up.

[almostgone]

Bicep update:

Orthopaedic Doc called me tonight after he conferred with the surgeon. Surgery is not recommended. I questioned him and he said the tear is somewhere between 25 and 50% as there's no way to be precise. It is at the distal end (elbow) as well as up a wee bit more. Said it appears some of the damage is probably old.

I pressed him about recovery and if surgery was a better option in my case. He advised not really as there can be issues with surgery as well, such as a shorter, tighter bicep, etc. So, I start therapy for it on Tuesday, 2-3 times per week at a local PT Facility. He said they need to get the inflammation out and then strengthen it and so on. If for some reason PT doesn't go well or I'm not satisfied at that time then surgery could still be performed. A total tear would require instant surgery, this does not.

So, it seems like it's a coin toss and they feel this is the best option in my case. We'll see. In the meantime I'm jumping back on GH and will request a script for Var from my doc to help with collagen synthesis. Whatever I can do to speed this shit up.

It sounds promising, Kel. LOL, I bet you are going to blow people's mind at the PT facility. When I went for my shoulder years ago I was the youngest patient there.
There will probably be a ruckus among the female therapists; have a feeling they will all want to work on you.
Keep us updated as the therapy progresses. At first, I didn't have much confidence that the therapy was helping, but at about week 3, things really started improving.

[almostgone]

Morning, everyone. The weather was kind of rough here and Mrs. AG said I looked run down, so I didn't get to lift. She admitted that she put something extra in with my maintenance meds so that explains my current groggy feeling.
Will defo be in the shop tomorrow evening.

[songdog]

Good morning Marcus Cape Nach D Ag Clarky and hope you feel better soon Kel!

[Capebuffalo]

Morning All.

Ez bar curl 3x15

DB curl 3x15

Preacher curl 3x15

Single arm French press 3x15

V bar push down 3x15

Reverse grip cable 3x15

My arms are shaking.

[AKD_FitChick]

She posted yesterday I'm pretty sure. And she's 3 hrs behind us.

She is mountain time! Lol! 2 hrs behind you all. 1 hrs in front of me




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[AKD_FitChick]

Morning All.

Ez bar curl 3x15

DB curl 3x15

Preacher curl 3x15

Single arm French press 3x15

V bar push down 3x15

Reverse grip cable 3x15

My arms are shaking.

Looking great!!! Good pull back session!


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