**Marcus's HIT Dungeon**

[kelkel]

See a few things I have to edit because of stupid autocorrect. But can't. Sorry


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No worries Sfla! Glad you're seeing progress!

[kelkel]

Killed legs today. Wanted to do something different so....

Extensions: Warmed up to one set before working weight
Vertical Press: 3 sets 12-15 slow reps, non-lock.
Warmed up on squats
Extensions supersetted with squats. High reps on extensions 20-15 ish. 8-10 reps on squats. Kept weight relatively heavy. These hurt. Really hurt.
Seated leg curls
Calf crap

Awesome workout!

[NACH3]

Hey all hope your all well!

Well shit has hit the fan this wk for me... sorry I haven't been on but I'll be back on tomorrow! Thx guys/& gals!

Nach

[almostgone]

Honestly can't imagine conditioning being much of an issue for me even today due to being quite thin skinned, apparentely. I'd just need guidance about the current trends of it all (re dieting pre contest) so I don't F things up. Re competing, if I'm injury free and healthy it'll happen next year at either masters nationals or the universe. Hopefully.

That is something I look forward to! Really think you would do well.

[almostgone]

What's up everyone. Been a few. Typical days for me. Relaxing, pt , walking. Pool.

Feeling a lot better , I'm able to sit more. Actually drove to see my dad finally. Was able to drive the 40 mins with little.

Only small issues now, immediately as I sit down, the opposite leg starts to tingle. Like the feeling of the beginning of ur foot falling asleep. It comes instantly the goes away and comes back. Very weird. But all in all getting better.

Pt is basic but working.

Massaging pic, working on scar tissue and joints.

Everything u squeeze core for 10-15 secs with the movement. And everything is on the table. With medicine ball, elastic bands or the abs balls.

Bridges. X 20 holding core for 15 secs
Abductors x20 with medince ball
Adductors x 20 with bands
Ab ball oblique to side. Holding 10seca each side.

Ab ball knees to chest

Knee to chest one time no ball. Squeezing and holding

They r taking it very very easy on me but it's helping.

Miss you guys here

Hope everyone is kicking ass



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That is sounding promising, Sfla. Bet you'll be back to 100% in no time.

[almostgone]

Killed legs today. Wanted to do something different so....

Extensions: Warmed up to one set before working weight
Vertical Press: 3 sets 12-15 slow reps, non-lock.
Warmed up on squats
Extensions supersetted with squats. High reps on extensions 20-15 ish. 8-10 reps on squats. Kept weight relatively heavy. These hurt. Really hurt.
Seated leg curls
Calf crap

Awesome workout!

Damn! Extensions supersetted into squats. That is intense!

[almostgone]

Hey all hope your all well!

Well shit has hit the fan this wk for me... sorry I haven't been on but I'll be back on tomorrow! Thx guys/& gals!

Nach

Hang in there, Nach!

[OdinsOtherSon]

AG, be sure to drop and and give an update after your appointment today, please sir...and good luck brother!!

[almostgone]

Thank you, sir! It's coming up in about an hour.

[Capebuffalo]

Morning all. Schedule is hectic. I will return

[kelkel]

Damn! Extensions supersetted into squats. That is intense!

It is. Where most fail on supersets in in their mind. They consciously think about the second movement and hold back from failure on the first. Learn to defeat that self-defense mechanism and it takes supersets to another level completely.

[almostgone]

AG, be sure to drop and and give an update after your appointment today, please sir...and good luck brother!!

Shoulder feels a tad better and ROM is defo better. She looked over the list of supplements that I take and was impressed with it. She poked and prodded around and asked me what kind of lifting I do.
Defo lots of scar tissue in my shoulders and especially the left shoulder delt/pec tie in down to the pocket where the pacemaker was, and the muscles around the rotator cuff are somewhat weak as well according to her. She gave me some exercises and stretches to do and then she scraped my left shoulder and pec and both my traps. She got started and said it felt like she was scraping a gravel road. I'll probably be bruised up a bit for a day or two, but I expected that. I went ahead and made an appointment for Monday for her to scrape my lats and serratus posterior. Told me to take it easy, do the exercises before I lift, and do the exercise and stretches daily.
She did cut up a bit and said your back is incredibly thick and very wide. She said I bet your tailor hates to see you walk in the door.
Anyway, a good visit I think. Defo will be going back.
Oh, and she had bump my tumeric up to about twice what I take now.

[OdinsOtherSon]

Shoulder feels a tad better and ROM is defo better. She looked over the list of supplements that I take and was impressed with it. She poked and prodded around and asked me what kind of lifting I do.
Defo lots of scar tissue in my shoulders and especially the left shoulder delt/pec tie in down to the pocket where the pacemaker was, and the muscles around the rotator cuff are somewhat weak as well according to her. She gave me some exercises and stretches to do and then she scraped my left shoulder and pec and both my traps. She got started and said it felt like she was scraping a gravel road. I'll probably be bruised up a bit for a day or two, but I expected that. I went ahead and made an appointment for Monday for her to scrape my lats and serratus posterior. Told me to take it easy, do the exercises before I lift, and do the exercise and stretches daily.
She did cut up a bit and said your back is incredibly thick and very wide. She said I bet your tailor hates to see you walk in the door.
Anyway, a good visit I think. Defo will be going back.
Oh, and she had bump my tumeric up to about twice what I take now.

It's not even my shoulder and I feel better!! Lol. I know you must! That turmeric is some good stuff. I'm sure you are already aware but your turmeric supp contains piperine, right? Was the scraping painful at all?

[almostgone]

It's not even my shoulder and I feel better!! Lol. I know you must! That turmeric is some good stuff. I'm sure you are already aware but your turmeric supp contains piperine, right? Was the scraping painful at all?

I bought the piperine on the side when I ordered. The chiro even asked me why I take it and I showed her some info on increased bioavailability when using piperine. Took her to the Examine dot com site and she wrote the URL down for her to look at it more in the future. Really love that f-in site, it skins the info back to where the rubber meets the road and gives the references to support what they say. Have to say "Thanks" to Kel for introducing me to it. Very useful!!
Oh, and when she was taking a tour up and down my spine, she got to my lower back and immediately asked that I do a better job of stretching my hammies.

Edit: The scraping isn't real aggressive, actually the pain level is less than a deep tissue massage. Pretty much she had a fancy implement that she "scrubs" back and forth over the area being worked. I think the bruising will mainly be in the form of petechiae, but I may be mistaken.
I'll have to have a few more visits before I can honestly say I "endorse" the procedure, but I'm feeling satisfied this far and will definitely go back for round 2.

[OdinsOtherSon]

I bought the piperine on the side when I ordered. The chiro even asked me why I take it and I showed her some info on increased bioavailability when using piperine. Took her to the Examine dot com site and she wrote the URL down for her to look at it more in the future. Really love that f-in site, it skins the info back to where the rubber meets the road and gives the references to support what they say. Have to say "Thanks" to Kel for introducing me to it. Very useful!!
Oh, and when she was taking a tour up and down my spine, she got to my lower back and immediately asked that I do a better job of stretching my hammies.

This all sounds very encouraging! I'm glad you were able to get something definitive. My LMT comments on my back, arms, quads etc. Makes the effort worth it when someone notices! Man I'm so glad that your prognosis looks as good as it does. Now be patient and let her have the opportunity to fix your old, broke down @$$!! ��

[almostgone]

Most definitely,. OOS! Appreciate it.

[almostgone]

Way past my bedtime. Y'all have a good one!

[NACH3]

Hang in there, Nach!

Thank you Sir!!

[NACH3]

Shoulder feels a tad better and ROM is defo better. She looked over the list of supplements that I take and was impressed with it. She poked and prodded around and asked me what kind of lifting I do.
Defo lots of scar tissue in my shoulders and especially the left shoulder delt/pec tie in down to the pocket where the pacemaker was, and the muscles around the rotator cuff are somewhat weak as well according to her. She gave me some exercises and stretches to do and then she scraped my left shoulder and pec and both my traps. She got started and said it felt like she was scraping a gravel road. I'll probably be bruised up a bit for a day or two, but I expected that. I went ahead and made an appointment for Monday for her to scrape my lats and serratus posterior. Told me to take it easy, do the exercises before I lift, and do the exercise and stretches daily.
She did cut up a bit and said your back is incredibly thick and very wide. She said I bet your tailor hates to see you walk in the door.
Anyway, a good visit I think. Defo will be going back.
Oh, and she had bump my tumeric up to about twice what I take now.

Scraping is great.... I loved it! Glad to heard your doing well and shoulder is getting better especially with rom! Glad to read this AG!

[almostgone]

It's not even my shoulder and I feel better!! Lol. I know you must! That turmeric is some good stuff. I'm sure you are already aware but your turmeric supp contains piperine, right? Was the scraping painful at all?

How much tumeric are you taking daily, OOS?

[OdinsOtherSon]

How much tumeric are you taking daily, OOS?

I'm not taking any. My dad was though. He used it to help with his shoulder pain and he swears by it! All research I've done on it and I'm still not taking it. Probably ought to have my @$$ stomped.

He also said it helps him to maintain optimal blood/glucose levels as well.

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[almostgone]

I'm not taking any. My dad was though. He used it to help with his shoulder pain and he swears by it! All research I've done on it and I'm still not taking it. Probably ought to have my @$$ stomped.

He also said it helps him to maintain optimal blood/glucose levels as well.

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Interesting. I was taking 1300mg/day, but the chiro suggested I bump it up to 3g for the next few weeks, then reduce it back to 1300mg.

[almostgone]

Taking the wife to the Dr. office so she can have her labs run. After that we may go grab a bite to eat if people don't piss me off. It's Friday so there will be plenty of opportunities for people to irk me.

[Back In Black]

Taking the wife to the Dr. office so she can have her labs run. After that we may go grab a bite to eat if people don't piss me off. It's Friday so there will be plenty of opportunities for people to irk me.

Lol, you're a grumpier cunt than me and that is really saying something!

[OdinsOtherSon]

Taking the wife to the Dr. office so she can have her labs run. After that we may go grab a bite to eat if people don't piss me off. It's Friday so there will be plenty of opportunities for people to irk me.

Hope the labs come back good! Go grab a bite, in spite of the Friday jack@$$ crowd. Lol


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[almostgone]

Lol, you're a grumpier cunt than me and that is really saying something!

It comes very naturally go me, BIB. . After living out away from the hustle and bustle of crowds, I've become somewhat of an isolationist. Mrs. AG always gets nervous when we go somewhere together because she says I "stalk" the crowds. Hell, I'm just trying to spot danger.

[almostgone]

Hope the labs come back good! Go grab a bite, in spite of the Friday jack@$$ crowd. Lol


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Going to give it a try, hopefully no medication will be required.

[OdinsOtherSon]

Going to give it a try, hopefully no medication will be required.

Man I'm in the same boat you are when crowds are concerned. Heavy medication is required!


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[almostgone]

Well, I survived, LOL. The wife got her a good meal after fasting for her labs and I ate a decent sized sirloin, dry sweet potato, and a salad (used some watered down salad dressing I bought from home to keep a few of the calories down). Didn't even have a Jack and diet Coke, so I may make up for.that later tonight or tomorrow.
Mrs. AG saw a friend of hers from high school and went to speak to her and while she was gone 2 of the waitresses sat down and started chit-chatting with me about my ink, where I worked, etc.
When Mrs.AG came back the waitresses acted all flustered and embarrassed. It really blew their minds when Mrs. AG told them that was fine she has me on a long leash and let's me roam around occasionally (of course, she was kidding).

[clarky.]

Hi fallas/ ladies, i'll catch up with the thread in a wee bit.
Did tri's yesterday and DID! Not do bi's lol.

Flat lying db skulls 2 sets drop 2 sets. Getting about 10+ on first two sets then about 6ish

Db kick backs 2 sets a side. 10 a side

Tri pd 4 sets stack 15+ first two then 10 last two

V bar behind head tri ex 4 sets same as above

Cardio 10 min a know a know no where near long enough.

Done, tri's are destroyed the day.

Shoulders and traps the day, when through and trained with ma mate from work at his gym.

Seated shoulder press hammer 4 sets 10 reps

Db side raises 4 sets had 3 sets of bells out just did a set then a DD 4 times all sets 10 reps

Front raises plate 4 sets 10 reps a set

Rev db fly head on back of bench 4 sets 10 reps

Bent over rev cable fly 4 sets 10 reps

Upright rows 4 sets 10 reps

Seated shrugs 4 sets 20 reps a set

Rev pec dec 4 sets 10 rep

Done, i mean fucking done. He is 53 yo and fucking soild what a guy. Not been going over because of the arm no point really.
Anyway great session soaked to the bone.
Work the mora then doing chest in the afternoon.

[OdinsOtherSon]

Well, I survived, LOL. The wife got her a good meal after fasting for her labs and I ate a decent sized sirloin, dry sweet potato, and a salad (used some watered down salad dressing I bought from home to keep a few of the calories down). Didn't even have a Jack and diet Coke, so I may make up for.that later tonight or tomorrow.
Mrs. AG saw a friend of hers from high school and went to speak to her and while she was gone 2 of the waitresses sat down and started chit-chatting with me about my ink, where I worked, etc.
When Mrs.AG came back the waitresses acted all flustered and embarrassed. It really blew their minds when Mrs. AG told them that was fine she has me on a long leash and let's me roam around occasionally (of course, she was kidding).

Lol. That's awesome. My wife would've cleaned house! Glad you were able to get a good meal under your belt too. When do you go back again for therapy on the shoulder?


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[clarky.]

Shoulder feels a tad better and ROM is defo better. She looked over the list of supplements that I take and was impressed with it. She poked and prodded around and asked me what kind of lifting I do.
Defo lots of scar tissue in my shoulders and especially the left shoulder delt/pec tie in down to the pocket where the pacemaker was, and the muscles around the rotator cuff are somewhat weak as well according to her. She gave me some exercises and stretches to do and then she scraped my left shoulder and pec and both my traps. She got started and said it felt like she was scraping a gravel road. I'll probably be bruised up a bit for a day or two, but I expected that. I went ahead and made an appointment for Monday for her to scrape my lats and serratus posterior. Told me to take it easy, do the exercises before I lift, and do the exercise and stretches daily.
She did cut up a bit and said your back is incredibly thick and very wide. She said I bet your tailor hates to see you walk in the door.
Anyway, a good visit I think. Defo will be going back.
Oh, and she had bump my tumeric up to about twice what I take now.

Great mate, great.

[almostgone]

Lol. That's awesome. My wife would've cleaned house! Glad you were able to get a good meal under your belt too. When do you go back again for therapy on the shoulder?


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Monday she is going to scrape my lats and probably more work on the delts and pecs? Said she could only do so much work on an area then it needed a little break before she hit again or else it would become counterproductive?
It does seem to be helping though so I'm all in for a few more sessions at least.

[almostgone]

Great mate, great.

Yes sir, I am very f-in "chuffed" so far.

[clarky.]

Afternoon fellas/ladies, did chest earlier and calfs.

Flat db flys 3 sets

Flat db press 3 sets

Decline smith 3 sets

CG press bar in corner 3 sets

Seated calfs raises 5 sets

Done, good session.

[almostgone]

Ok, a little more sun for the MT2 is accomplished and 15 minutes of IR heat on the worst shoulder is done. Think I will try chest tonight, but it may be limited to floor presses so my shoulder is fully supported. Possibly b'bell presses off the spotter arms or maybe d'bell presses. Either way it won't be full bore HIT, it's way too early for that. It will just be straight sets.
Time to crash. Y'all have a nice weekend.

[kelkel]

It comes very naturally go me, BIB. . After living out away from the hustle and bustle of crowds, I've become somewhat of an isolationist. Mrs. AG always gets nervous when we go somewhere together because she says I "stalk" the crowds. Hell, I'm just trying to spot danger.

I don't consider myself an isolationist. I just don't like many people. Hence why I couldn't drag myself to that gym I guess.

[kelkel]

Back and shoulders yesterday. Progress is happening.

Forward grip pulldowns: 3 sets, moderate but extra strict. (still cautious due to the bicep tendon thing)
Supported smith rows: 3 sets, pushing the weight back up a bit, 8-10 reps
Seated low cable rows: 3 sets, rack + 50. 100 would be the norm but cautious yet.
Dumbell rows on 35% bench: 2 sets to failure
Shrugs: Tried in front but felt odd on arm so switched to behind back and all was well. 3 x 15 ish

Smith press: 2 sets heavy with DD on last
Laterals: 2 sets 10-12 solid reps
Rears: 2 sets 15 ish reps

Great workout. Feeling it today. Old fvck making progress. It can happen.

[Capebuffalo]

I will be in the gym Monday morning after three weeks of not having time to go.
I have to make time for me. Too easy to get caught up in everyday shit that keeps you down. Breaking the chains brothers and sisters.

[almostgone]

Same here, Cape. Nothing seems to be going properly right now, so all I know to do is make time for myself and let the chips fall where they may on everything else.
Defo feel better with a regular lifting schedule.