**Marcus's HIT Dungeon**

[almostgone]

Did shoulders and traps the night, simple session.

Db side raises 4 sets

Rev db fly 3 sets head on back of incline bench

Seated shoulder press 2 sets drop one more set smith

Rev pec dec 1 set

Smith shrugs 3 sets drop one more set

Done, i know a lot of sets just now but am trying to be smart because of my arm so i can still train. Just for the ppl who don't know.

Clarky, my apologies, buddy. I hit edit instead of "reply with quote" when I was replying to your post, so it says I edited the post. Nothing has been changed, but I believe it may be time for me to get new glasses?

[clarky.]

Clarky, my apologies, buddy. I hit edit instead of "reply with quote" when I was replying to your post, so it says I edited the post. Nothing has been changed, but I believe it may be time for me to get new glasses?

... your a true gent.

[marcus300]

Got time to train chest. Wasn't that bad but nothing to shout about. Just moved some blood about and told the iron I'm coming back tell your friends

[marcus300]

Fishing, it is the only time in my life i can peaceful. Me and the mrs talk about living in the country a lot it is what we want, life is fast like you say and we are just stuck in the rat race day in day out.

Fishing comment sent me on a low charge mate. I also thought you lived in the country? Isn't it on your doorstep everywhere you go up North?
Thanks for posting

[almostgone]

Ughhh, mixing up a shake.

[almostgone]

A little more improvement in the left shoulder tonight; not much, but a little. Still about 20-30 pounds off on my d'bell presses because of it, but hope to at least see the 80s back up by the beginning of the year. Probably will make tomorrow a rest day, read Kel's leg workout for motivation and then hit squats Thursday. Hopefully I will get my mail tomorrow!
Lifting time is running a bit long but having to as much unilateral work as possible to keep the right arm somewhere close to normal while the left side heals.

Broomstick and wall stretches
Cable side laterals- 2 w/u, Work (L)- 7,drop,5, rest pause, 4+ reps with a 10 count hold on the partial. (R) - 10+, drop,5+ w/ 10 count hold on the partials.
Seated side laterals- Work- 13+ reps w/ a 10 hold on the partial.
Rev. flyes - 2 w/u, Work 1- 12, drop, 5+ w/ a 10 count hold on the partial. Drop a little weight. Work 2 - 12+ reps with a 10 count hold on the partial.
D'bell presses - 3 w/u, Work 1- 6 reps, drop a little weight. Work2- 5 reps, drop a little weight. Work3- 5 reps w/ a slow 10 count neg. on the last rep.
B'bell shrugs - 2 w/u, Work 1 (front)- 9_ drop, 5 reps. Drop some weight.Work 2 (rear)- 9 reps. Superset these and went straight into d'bell shrugs from the side - 11 reps.


52 minutes.

[DCI]

No gym this evening college exams today. Hope everyone is well.

[almostgone]

No gym this evening college exams today. Hope everyone is well.

Knock it over the top, buddy!

[clarky.]

Fishing comment sent me on a low charge mate. I also thought you lived in the country? Isn't it on your doorstep everywhere you go up North?
Thanks for posting

Haha, sorry. Not in the country but it is on my doorstep, i ment a lillte cottage with no fucker around me .

Up North, well loch Ness, Loch Lochy. Oban ect. Stunning.

[clarky.]

Fellas, will 75mg of Asprin a day help thin my blood ?

[almostgone]

I do 81mg daily, Clarky. My cardiologist says it makes the platelets more slippery, which reduces chance of clot formation, however it doesn't directly affect the clotting factors.. If you ever want to do an assload of reading, read up on the whole process of how the body forms clots under normal circumstances, it quite a process.

[songdog]

Good afternoon Marcus and the gang late start with appts this morning lets all have a great day!

[DCI]

Knock it over the top, buddy!

This i am aiming for a pass lol. The lecturer isn't great and it goes over my head.

[marcus300]

Fellas, will 75mg of Asprin a day help thin my blood ?

Yes mate

[marcus300]

Haha, sorry. Not in the country but it is on my doorstep, i ment a lillte cottage with no fucker around me .

Up North, well loch Ness, Loch Lochy. Oban ect. Stunning.

I'm coming up soon so be on the look out.

[kelkel]

Legs yesterday boys and girl.

Bike - 5 minutes (bout kills me)
Extensions: 2-3 working sets 15 ish reps
Verticals: 3 sets solid weight 10-15 reps
Squats: Slow work up to to moderate sets 10 ish reps
Seated curls: 2 heavy 10-12 reps
Kneeling one leg curls: 2 sets 10 reps. First time on this one finally! Felt great but hesitant to push it just yet.
Calf crap.

Sore today. Left knee is a bit too....

[almostgone]

Legs yesterday boys and girl.

Bike - 5 minutes (bout kills me)
Extensions: 2-3 working sets 15 ish reps
Verticals: 3 sets solid weight 10-15 reps
Squats: Slow work up to to moderate sets 10 ish reps
Seated curls: 2 heavy 10-12 reps
Kneeling one leg curls: 2 sets 10 reps. First time on this one finally! Felt great but hesitant to push it just yet.
Calf crap.

Sore today. Left knee is a bit too....

Glad you finally got to crank up the kneeling leg curl machine , Kel! I'm sure it has been calling you while you rehabbed your hamstring.
Re: the knee pain. Think it is just from the new exercise? This is the same leg that had the hamstring pop?

[almostgone]

Mail came today. . I'm sure it is all just coincidence and placebo, but I woke up with very little shoulder pain and slept like I was comatose. Only injected a tad over 1.5 iu. Also, very bizarre, violent dreams which may stress related.

[GirlyGymRat]

Been sickie poo....no workout day four....

[almostgone]

Been sickie poo....no workout day four....

Ah, dang. Feel better quickly, GGR!

[almostgone]

Time to get ready for work. Am working Thanksgiving Day and the day after but should be off this weekend and next weekend.

[marcus300]

Finally found some motivation and got my arse in the gym.

Legs and triceps

leg press
leg ext
standing leg curls
static pivot lunges
calves
machine dips
pushdowns
kickbacks

All high reps

Went ok, nothing to my old standards but ok seeing the condition I am in. Felt strong on leg press which I was happy about but didn't push it. Was nearly sick though but again my lungs gave in

[almostgone]

Hey, all right!!!! Sounds good, Marcus!

[hollowedzeus]

Morning guys. Going to kill back later

[clarky.]

I'm coming up soon so be on the look out.

Av not done anything though, am only doing sets because ma arms fucked come on big man no need to be mad.

[clarky.]

Afternoon fellas/ladies, back for me the day and really looking forward to it.
Report back the night.

[songdog]

Good morning Marcus and the rest of you freaks GGR hope you feel better soon!

[kelkel]

Been sickie poo....no workout day four....

I'll come over with the Vicks Vapo Rub.

[DCI]

Shoulders tonight should be good fun. Plenty of rage today.

[kelkel]

Shoulders tonight should be good fun. Plenty of rage today.

Rage against the machine?
Road rage?
Just plain pissed off?
All of the above?

[clarky.]

Had a good wee back session the night,

Low hammer row 2 heavy sets one drop

Seated cg row 2 heavy sets TD

Cg pd 2 heavy sets DD

Db deads 3 sets

Done. Simple but good, and no pain from the arm.

[GirlyGymRat]

Ah, dang. Feel better quickly, GGR!

Stalking me for two weeks... Many sick with same symptoms!

[GirlyGymRat]

I'll come over with the Vicks Vapo Rub.

Mr. Dependable! Lol

[GirlyGymRat]

Time to get ready for work. Am working Thanksgiving Day and the day after but should be off this weekend and next weekend.

Never shop on thanksgiving day bc think ppl should be able to be with loved ones...

[GirlyGymRat]

Good morning Marcus and the rest of you freaks GGR hope you feel better soon!

Thank you SD!

[GirlyGymRat]

Marcus getting started!!!!

[almostgone]

Never shop on thanksgiving day bc think ppl should be able to be with loved ones...

LOL, no shopping. Doing modifications to some of the automation at work. Also, an outside contractor is doing upgrades to substation, so no power. Will be stuck close to a generator and working under portable lighting.
Not exactly fun, but defo better than shopping.

[almostgone]

Mixing up a shake.

[almostgone]

Relatively satisfied with tonight's squats. Have 1 very small hemorrhage in left eye but very minor. Love the cooler temps and my shop smells like Nose Tork. .
I did spook a buck while walking down to the shop, he snorted, so I snorted back. Getting close to the end of 2017 rut, so he was probably a little antsy.

Crunches ~ 140
Leg extensions w/ sleeves on - 50-ish reps
Deads - 1 set of 20 (just a plate/side to get a little stretch and blood flow).

Squats:
Dry bar - 1x 20
Plate/side - 1 x 20
2 plates/side - 1x 20
3 plates /side - 1 x 20, 1x 19. Was really shooting for a second set of 20, but not yet. Think this is is when the eye vessel let go because I felt a little sting, but that may have just been sweat.?
2 plates/side - 1 x 20
Plate/side - 1 x 20

Seated calf raises w/ a double pump @ top - 12, drop, 5,drop,10, rest pause, 8, rest pause, 7, rest pause, 3.

1 hour total.

[DCI]

Rage against the machine?
Road rage?
Just plain pissed off?
All of the above?

Just plain pissed off lol.