**Marcus's HIT Dungeon**

[kelkel]

Yes it can hurt at times. I have to be careful sitting down or standing up as well as walking. Small, limping like steps as it will reach out and bite me (sharp pain) at any given moment without warning. Icing it as often as possible too.

On a positive note, just had a good shoulder and tricep workout. A bit slower than normal for obvious reasons.....

[MuscleScience]

Cardio day,

Went in to do legs tonight and I just couldn’t. My legs were cramping like crazy and i could feel my groin muscle quivering under any type of load. Definitely dehydrated from my stomach bug. BUT I was able to get an hour of cardio in which is probably more important for my goals right now. I’m basically going to cut down until March or April to see if I am anywhere close to being comp ready for classic physique. If my legs aren’t there yet then I might just do physique a time or two just keep in shape.

[marcus300]

Yes it can hurt at times. I have to be careful sitting down or standing up as well as walking. Small, limping like steps as it will reach out and bite me (sharp pain) at any given moment without warning. Icing it as often as possible too.

On a positive note, just had a good shoulder and tricep workout. A bit slower than normal for obvious reasons.....

Warrior you still went and trained lol

Give us an update mate how things are today

[almostgone]

Yes it can hurt at times. I have to be careful sitting down or standing up as well as walking. Small, limping like steps as it will reach out and bite me (sharp pain) at any given moment without warning. Icing it as often as possible too.

On a positive note, just had a good shoulder and tricep workout. A bit slower than normal for obvious reasons.....

Kudos for making it down the steps to work shoulders and triceps, Kel. Please be careful navigating!

[Capebuffalo]

Barbell curls

Incline dB curls

Preacher curls

French press

Incline skull crushers

V bar push downs

[cousinmuscles]

Yes it can hurt at times. I have to be careful sitting down or standing up as well as walking. Small, limping like steps as it will reach out and bite me (sharp pain) at any given moment without warning. Icing it as often as possible too.

On a positive note, just had a good shoulder and tricep workout. A bit slower than normal for obvious reasons.....

You're a beast for training with that, beastly legs, wish you a speedy recovery it looks like that hurts lol.

[TRA]

Hey everyone, hope everything is good and you guys are all still in beast mode. Holy $hit did life get busy! Exams coming up for work, closing on new house, new committee roles assigned at work on top of already crazy workload, wedding plans in process for Feb, and the holidays. Life is good!!

So popped in to see if my line of thinking is good. We are moving and my fiance is not going to have a personal trainer anymore (yay! Haha) and asked me to design a split/template for her. To date she has been doing the typical personal trainer cross fit type of routine, with high reps, body parts blasted and spent but more from the cardio type demands of the routines than the actual lifting. The lifts incorporated are all high rep and usually for a period of time (20-30 s) rather than focusing on reps and failure. However, when she has worked out with me she does my routine without the HIT rest/pause component and she likes it. So I am going to design a split for her that is around 8-12 reps, 1-2 w/u, 2 working sets. I wanted to run the split below past everyone and see if you think it is something good to start with.
She is 5'6, 115 pounds and lean and smoking hot, and her goal is to stay that way - she is not too cut up but I think the weight routine will do that more so than the personal trainer fitness approach. Do you agree?

Split - all routines 1-2 w/u, 2 sets 8-12 reps with failure, when 12 reps all sets hit increase weight. 1 minute rest between sets. 1-2 min between exercises.

Day 1
Chest
Incline DB press
Flat press machine
Incline flies or flie machine

Tris
Cable pushdowns
DB kickbacks

Day 2
Back/bis

Close grip cable pull downs
Seated close grip cable rows
Bent over DB rows
Hyperextensions

Seated DB curls
Concentration curls

Day 3
Shoulders

Seated DB lateral raise
STanding front plate raise
Incline bench DB reverse flies
DB shoulder press

Day 4
Legs

DB lunges
Leg extension machine
Lying Hamstring curls
Leg press or squat machine (will work with her on BB squats when we work out together, and she may try DB squats)

Day 5 - optional
Arms
Standing DB curls
Preacher curls
Skull crushers
Two hand behind the head DB extensions

Rest days when indicated between exercises

Will run split 4-6 wks then change, with adjustments based on comfort level.

How does this sound for a starting split for her?

[kelkel]

Warrior you still went and trained lol

Give us an update mate how things are today

You're a beast for training with that, beastly legs, wish you a speedy recovery it looks like that hurts lol.

I'll update this afternoon after back. Where there's a will there's a way. This will not get me down.

[kelkel]

Kudos for making it down the steps to work shoulders and triceps, Kel. Please be careful navigating!

Steps are a bitch. Left, left, left, left and so on.....

[almostgone]

Steps are a bitch. Left, left, left, left and so on.....

I figured they had to be a no-shitter. Will keep an eye out for updates. Hope you get your radiology results back today!

[kelkel]

I figured they had to be a no-shitter. Will keep an eye out for updates. Hope you get your radiology results back today!

Doubtful. Probably Monday. I'll get them on-line myself eventually but they always hold off putting them on the patient portal so the docs have ample time to evaluate them. Cause you know, patients surely don't have the prerequisite knowledge......

[kelkel]

This is probably what occurred (kinda sorta to some degree anyway):

[almostgone]

Doubtful. Probably Monday. I'll get them on-line myself eventually but they always hold off putting them on the patient portal so the docs have ample time to evaluate them. Cause you know, patients surely don't have the prerequisite knowledge......

LOL, I know what you mean. The delay always kills me because it's not like the values or results are going to age and become better.
Hang tight, Kel!

[TRA]

This is probably what occurred (kinda sorta to some degree anyway):

Just catching tail end of posts - sounds like you reinjured the hammy? May be an avulsion if profound bruising. If lots of bruising and swelling get tons of ice on it and stay down, leg elevated to keep infiltration of blood and fluid which will only make it much worse acutely. Sorry if off base, havent' reviewed forum posts.

[kelkel]

Hi TR, good to see you and glad all is well. It's the other hamstring. Go back a page and take a look at the pics......waiting for MRI results.

[almostgone]

Hey everyone, hope everything is good and you guys are all still in beast mode. Holy $hit did life get busy! Exams coming up for work, closing on new house, new committee roles assigned at work on top of already crazy workload, wedding plans in process for Feb, and the holidays. Life is good!!

So popped in to see if my line of thinking is good. We are moving and my fiance is not going to have a personal trainer anymore (yay! Haha) and asked me to design a split/template for her. To date she has been doing the typical personal trainer cross fit type of routine, with high reps, body parts blasted and spent but more from the cardio type demands of the routines than the actual lifting. The lifts incorporated are all high rep and usually for a period of time (20-30 s) rather than focusing on reps and failure. However, when she has worked out with me she does my routine without the HIT rest/pause component and she likes it. So I am going to design a split for her that is around 8-12 reps, 1-2 w/u, 2 working sets. I wanted to run the split below past everyone and see if you think it is something good to start with.
She is 5'6, 115 pounds and lean and smoking hot, and her goal is to stay that way - she is not too cut up but I think the weight routine will do that more so than the personal trainer fitness approach. Do you agree?

Split - all routines 1-2 w/u, 2 sets 8-12 reps with failure, when 12 reps all sets hit increase weight. 1 minute rest between sets. 1-2 min between exercises.

Day 1
Chest
Incline DB press
Flat press machine
Incline flies or flie machine

Tris
Cable pushdowns
DB kickbacks

Day 2
Back/bis

Close grip cable pull downs
Seated close grip cable rows
Bent over DB rows
Hyperextensions

Seated DB curls
Concentration curls

Day 3
Shoulders

Seated DB lateral raise
STanding front plate raise
Incline bench DB reverse flies
DB shoulder press

Day 4
Legs

DB lunges
Leg extension machine
Lying Hamstring curls
Leg press or squat machine (will work with her on BB squats when we work out together, and she may try DB squats)

Day 5 - optional
Arms
Standing DB curls
Preacher curls
Skull crushers
Two hand behind the head DB extensions

Rest days when indicated between exercises

Will run split 4-6 wks then change, with adjustments based on comfort level.

How does this sound for a starting split for her?

Really good to see you, Trail! Hope the schedule allows you to pop in frequently!
Split doesn't really look too bad to me. I know you posted she enjoyed HIT style training; is she up to it for 4 weeks or so at a time? Make sure she stays limber/stretches consistently!
Some ladies that I talk with at work don't care for flat presses, and instead double down on incline flyes followed by the pec deck. If she throws the optional arm day in, don't let her overload her elbows. I've noticed that tendon/joint issues seem to hit women with more severity? Maybe due to the difference in physiology?
Really awesome that the 2 of you can share this together! Mrs. AG tries but always gets stubborn and goes all out in spite of what I suggest and ends up hobbled for days. Pfft, and she says I'm stubborn.

[almostgone]

This is probably what occurred (kinda sorta to some degree anyway):

Fvvvvck. Cold chills.

[kelkel]

Avi change "In memory of"

HA!

[almostgone]

Avi change "In memory of"

HA!

LOL, you'll be back with even more muscle size, definition, and vascularity!

[almostgone]

Waaay yonder past my bedtime. Made it through Sam's w/o getting into any altercations. People are going f-in nuts buying TVs, Christmas shopping, etc.
I got 47# of split chicken breasts, 38# of boneless/skinless chicken breasts, one of the chubs of 90/10, and 20# of flank steak, and a big bag of rice (10#, I think).
Will stock up on fresh veggies early in the week. Catch up w/ y'all after while. Have a nice start on the weekend.

[almostgone]

These GH dreams are getting pretty wicked. It's like a Rob Zombie movie, but with more violence. Think I just dreamed about 8 hours worth in a little under 2 hours.
For some reason a hearse with a Craftmatic bed in the back was involved?
OK, going back for round 2. Should be interesting?

[David LoPan]

I tried a new workout yesterday. Saw my neighbor and I was not feeling like going to the gym and he said he has a girl that needs a big guy to "help her train". He showed me a picture of her and I was ALL IN. He gave ma a free judogi and off we went. Great worm up calistinics and then when I realised it was just us three. I knew I was in for a workout. t was just me and her with him as the coach.

I got my ass thrown all over the mat by this woman. I can't tell you how many times I had to tap out. I do have experience doing this but this woman was amazing. Today, IBP has been my best friend. I just had to share this.

[MuscleScience]

Couple of Calve shots

[marcus300]

Couple of Calve shots

Looking good ms

[marcus300]

This is probably what occurred (kinda sorta to some degree anyway):

Awww fuk that looks nasty as hell when you see it like that.

Does it feel the same or is it getting worse?

[marcus300]

Hey everyone, hope everything is good and you guys are all still in beast mode. Holy $hit did life get busy! Exams coming up for work, closing on new house, new committee roles assigned at work on top of already crazy workload, wedding plans in process for Feb, and the holidays. Life is good!!

So popped in to see if my line of thinking is good. We are moving and my fiance is not going to have a personal trainer anymore (yay! Haha) and asked me to design a split/template for her. To date she has been doing the typical personal trainer cross fit type of routine, with high reps, body parts blasted and spent but more from the cardio type demands of the routines than the actual lifting. The lifts incorporated are all high rep and usually for a period of time (20-30 s) rather than focusing on reps and failure. However, when she has worked out with me she does my routine without the HIT rest/pause component and she likes it. So I am going to design a split for her that is around 8-12 reps, 1-2 w/u, 2 working sets. I wanted to run the split below past everyone and see if you think it is something good to start with.
She is 5'6, 115 pounds and lean and smoking hot, and her goal is to stay that way - she is not too cut up but I think the weight routine will do that more so than the personal trainer fitness approach. Do you agree?

Split - all routines 1-2 w/u, 2 sets 8-12 reps with failure, when 12 reps all sets hit increase weight. 1 minute rest between sets. 1-2 min between exercises.

Day 1
Chest
Incline DB press
Flat press machine
Incline flies or flie machine

Tris
Cable pushdowns
DB kickbacks

Day 2
Back/bis

Close grip cable pull downs
Seated close grip cable rows
Bent over DB rows
Hyperextensions

Seated DB curls
Concentration curls

Day 3
Shoulders

Seated DB lateral raise
STanding front plate raise
Incline bench DB reverse flies
DB shoulder press

Day 4
Legs

DB lunges
Leg extension machine
Lying Hamstring curls
Leg press or squat machine (will work with her on BB squats when we work out together, and she may try DB squats)

Day 5 - optional
Arms
Standing DB curls
Preacher curls
Skull crushers
Two hand behind the head DB extensions

Rest days when indicated between exercises

Will run split 4-6 wks then change, with adjustments based on comfort level.

How does this sound for a starting split for her?

Looks ok trail. You could also mix it around after a couple of wks and drop in some high end reps for a change especially on the legs.

[marcus300]

Brutal legs yesterday and also about a hour cardio. Wiped out but felt good

[almostgone]

Brutal legs yesterday and also about a hour cardio. Wiped out but felt good

Damn it, man! Non motivated, my arse! Legs and cardio. Nice, I would need a walker after that.

[songdog]

Good morning Marcus and the rest of you freaks! Kel I wish you luck with your injury bro.

[kelkel]

Awww fuk that looks nasty as hell when you see it like that.

Does it feel the same or is it getting worse?

About the same. Sitting still or standing still does not hurt. Just walking like an old man as you don't know when it'll give you a shot of pain which comes without warning and scares the shit out of you. MRI results did not come in so hoping for Monday. Sucks to have to wait.

[kelkel]

Got back in yesterday. Obviously had to change things around:

Wide grip pulldowns: 3 working 8-12 reps
Close grip pd's: 3 working 8-10 slow reps
Supported smith rows over incline: Shit probably 5-6 sets 8-10 reps. I wasn't willing to try anything else due to my leg and even with these I had to stay a little lighter as I couldn't use any leg drive. Still went well so it is what it is.
Smith shrugs: 3 sets 15-20 had to stay lighter here as these scared me doing them but no pain.

Can't complain.

[Obs]

These GH dreams are getting pretty wicked. It's like a Rob Zombie movie, but with more violence. Think I just dreamed about 8 hours worth in a little under 2 hours.
For some reason a hearse with a Craftmatic bed in the back was involved?
OK, going back for round 2. Should be interesting?

Just watched, "31" by Robert.
Very gory bit disappointing. Be sure to post in my nightmare thread. I love those stories.

[almostgone]

Took care of odd and end stuff around the house today. Also stretching and rumble rolling several times. My mobility is severely lacking.

Edit: Also cramping very easily. I cut my Klor-Con back to one/day about 7-8 months ago because I was mid-range, but think I will go back to B.I.D.
Will be doing self ordered labs at the first of the year, so I can adjust it back down then if potassium is too high.

[almostgone]

Think I got my money's worth out of the Rumble Rollers today. Leg feels better, somewhat. Think I will crash early. Mrs. AG is watching the Clemson-Miami game and is making waaay too much noise calling plays. Very annoying, but she's happy, so what the hell.
Talk to y'all after while.

[GirlyGymRat]

Checking in!

Did a light workout at home this morning after taking 6 days off. I think I am finally over the crud...was beginning to think I had mono....crashing / napping after work almost every night.

Diet is strong although except for an occasional misstep. I am stoked bc scale moving!!! Established a goal - April 1st - I’ll be happy with 15 lbs off; ecstatic with 25 lbs. My peeps give me the side eye with 25# - may be too aggressive.

No excuses this week!

Group !!!

[clarky.]

Hi fellas/ladies, lifes been a wee bit busy. I'll go back a bit and catch up. Hope your all good.

[clarky.]

Ahh Kel, sorry to hear this big man.

[almostgone]

Checking in!

Did a light workout at home this morning after taking 6 days off. I think I am finally over the crud...was beginning to think I had mono....crashing / napping after work almost every night.

Diet is strong although except for an occasional misstep. I am stoked bc scale moving!!! Established a goal - April 1st - I’ll be happy with 15 lbs off; ecstatic with 25 lbs. My peeps give me the side eye with 25# - may be too aggressive.

No excuses this week!

Group !!!

Glad to hear you're feeling better, GGR!

[almostgone]

Hi fellas/ladies, lifes been a wee bit busy. I'll go back a bit and catch up. Hope your all good.

Same here, Clarky, but finally am getting a few things done. Now if nothing else will go wrong, I'll almost stand a chance of having a bit of free time.

[clarky.]

Glad to hear you're feeling better, GGR!

Aye, x2 Girly.