**Marcus's HIT Dungeon**

[kelkel]

Legs today. Hit the dungeon feeling crappy. Stress from work, etc. Once moving things picked up and went well.

Extensions: 3 sets 15-20 reps to failure
Verticals: 3 sets 12 ish reps, non-lock
Squats: 2 sets heavy, 12 reps each
Seated curls: 3 sets 12-15 reps
Calf crap

I've had a very tight spot at the top of my upper outside quad where it's been hurting when I go deep. I've had to go much slower, etc. Should have been using the roller on it but I've been lazy. Instead, throughout the workout just used my knuckle for a pressure point and massaged it that way. Definitely made a difference. Didn't really feel it on squats for a change.

Today's leg selfie:

[AKD_FitChick]

What's up everyone. I need to stop by more often. Sorry been out. Haven't even been lurking.

Been to the gym to do treadmill last two days. And PT movements. Just to get there.

Bad news I'm having old pains back. Sharp back pain and incredible leg pain. Blows ass.

Back to work soon. Also.

Just wanted to give update and stop in and say hello to everyone . Hope all is good here and with everyone. Definitely have to catch up.

Here's a recent pic just to fvxk with Marcus

Attachment 170045


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Great seeing you and reading your update. Glad things are coming along! Rest up and come back better . Wishing you a speedy recovery!


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[AKD_FitChick]

Legs today. Hit the dungeon feeling crappy. Stress from work, etc. Once moving things picked up and went well.

Extensions: 3 sets 15-20 reps to failure
Verticals: 3 sets 12 ish reps, non-lock
Squats: 2 sets heavy, 12 reps each
Seated curls: 3 sets 12-15 reps
Calf crap

I've had a very tight spot at the top of my upper outside quad where it's been hurting when I go deep. I've had to go much slower, etc. Should have been using the roller on it but I've been lazy. Instead, throughout the workout just used my knuckle for a pressure point and massaged it that way. Definitely made a difference. Didn't really feel it on squats for a change.

Today's leg selfie:

Damn!!!


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[hammerheart]

Ass is sore as f@ck

Getting more excited for my stack upcoming. Ready to kill it. Time to focus on me. My time has been so focused on the health and well being of others. Life for sure knocked me upside the head.

Starting hitting a wall again and sure as shit my levels were down on my T3 and T4 and again donned dosing coming my way.

I never understood how some used T3 T4 as a fat burner I depend on it to live and survive my days. I mean I actually get using it as a fat burner. I just pray for normal feeling for life long.

I tried going without T3 for a few weeks, felt almost immobilized, and commenced to display weird symptoms like being unable to tolerate conditioned air, just a couple mins and my heart would start to race (vasomotor instability).

6mcg of T3 and everything went back to normal.

[almostgone]

Spoke with Clarky via email this morning. He is out traveling the world on his holiday and sounds like he is living it up nicely!

[Capebuffalo]

Morning Crew. Got legs today.

[AKD_FitChick]

I tried going without T3 for a few weeks, felt almost immobilized, and commenced to display weird symptoms like being unable to tolerate conditioned air, just a couple mins and my heart would start to race (vasomotor instability).

6mcg of T3 and everything went back to normal.

Isn't it crazy how strong T3 is? She is upping my T3 by 5mcg for a couple weeks then again. My T4 is going up too, but that one you can increase in higher quantities. I cannot get my T4 up for anything. Any idea why?

Are you on T4 as well?


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[AKD_FitChick]

Good morning all! Headed in for some back!!! Can't wait!


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[NACH3]

Legs today. Hit the dungeon feeling crappy. Stress from work, etc. Once moving things picked up and went well.

Extensions: 3 sets 15-20 reps to failure
Verticals: 3 sets 12 ish reps, non-lock
Squats: 2 sets heavy, 12 reps each
Seated curls: 3 sets 12-15 reps
Calf crap

I've had a very tight spot at the top of my upper outside quad where it's been hurting when I go deep. I've had to go much slower, etc. Should have been using the roller on it but I've been lazy. Instead, throughout the workout just used my knuckle for a pressure point and massaged it that way. Definitely made a difference. Didn't really feel it on squats for a change.

Today's leg selfie:

Lookin great Kel!

PS... stay away from sharp edges!

[NACH3]

Morning all!

Headed in for legs... will post up after I'm done. I'd like to do chest but shoulder is sore... I slept on it wrong but we'll see how she gets going!

[songdog]

Good morning Marcus Cape Nach Ag Clarky D and the rest of you freaks!

[almostgone]

Morning, all!

[kelkel]

Morning AG!

[hardgainer1]

Cut my toe open on the shower door this morning blood everywhere, finally stopped bleeding, fucking kills right now!

[almostgone]

Morning AG!

Howdy!
How's the arm rehab progressing, Kel? Things coming along well?
I finally got a really good range of motion yesterday with my left arm doing crucifix style stretches after nuking it with the IR. May have slightly over done it because I have a little pain along the long head, @ distal tendon, and into the brachioradialis today when I almost straighten my arm.
I'm guessing it's because there is still some adhesion up the shoulder and it is still pulling tight early. Defo better though. Arms tonight so I'll see if my l.arm is extra weak like last lift.

[almostgone]

Ok, errands are done for the day. Just finished a big plate of grilled yellow squash, zucchini squash, and leeks, a couple of med. rare burgers, and a half of a red potato.
So....full......

Sleep now so I can lift tonight and be happy.

[hammerheart]

Isn't it crazy how strong T3 is? She is upping my T3 by 5mcg for a couple weeks then again. My T4 is going up too, but that one you can increase in higher quantities. I cannot get my T4 up for anything. Any idea why?

Are you on T4 as well?


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Of course 125mcg die T4.

I don't need much T3. Last xmas, when changing from cps to liquid 40mcg divided morning/evening had my FT3 2x times over range.

In summer, it seems I need even less.

I have that issue with T4 too, FT4 levels will land at lower end of range no matter the dose, but it seems physiologic, as my older euthyroid brother has the same configuration - low FT4 and high FT3. So duh, that's what I shoot for.

[NACH3]

Chest and bis

Was gonna be legs but my partner for legs is coming tomorrow! Plus I didn't want to do chest after legs - did. It once and was weak as hell on chest lol

-- Smith Incline press
Pyramided up 8-12 reps up to 275 then jumped up to 305(6+ a forced rep) then dropped back down 275/225/185 - felt good and strong

-- incline hammer strength press
Warmed up 2plates
Jumped to 3 & quarter for 6 dropped to 3plates(6ish) x2 - 2& quarter x2 6 - 8reps - one w/2plates aside for 8-10

-- incline DB flys - was smoked by these
70s slow and controlled x2 dropped to 60s x2

-- flat DB flys
2w Drop(used same weight again for second drop)

-- Cables low to mid/high hitting upper and sides

-- CG cable curls
2w DD 8-15 rep range

-- EZ bar WG curls 8-15 rep range
2w 15/10-12 DD 6-8 on drops

- rev curls
2w 10-12+ DD 9/6

-- Hammers
2w 10/8

Felt great good w/o - 45-50min lil slower

[Back In Black]

Evening all.

Nach looking good, when you planning on competing?

I'm so hungry today. 60 mins Fasted cardio then breakfast and back in for delts and another 30 mins cardio.

Been so hungry ever since and I only have one meal left to eat and that's not in my plans for another 90 mins. Actually, I think I'm probably thirsty more than hungry, just sat down to a cup of green tea and large glass of ice cold filtered water.

Everybody good?

[AKD_FitChick]

Of course 125mcg die T4.

I don't need much T3. Last xmas, when changing from cps to liquid 40mcg divided morning/evening had my FT3 2x times over range.

In summer, it seems I need even less.

I have that issue with T4 too, FT4 levels will land at lower end of range no matter the dose, but it seems physiologic, as my older euthyroid brother has the same configuration - low FT4 and high FT3. So duh, that's what I shoot for.

I like my T3 in the upper range, close to the top of the ranges. If I am in the bottom of the range I feel like shit. Typically I am not even in ranges, this time, I just hit the bottom number.

My T4 is always UNDER range, my range is .93 - 1.93 and I am at .64. Any advice on why? I am on a lower dose of t4 then you. 80mcg now. I heard it's supposed to be a 4:1 ratio so if I am 37.5 mgc t3 then 150t4??? Is that right?

[AKD_FitChick]

Hit back this morning.

I am excited to gain some muscle. Hitting the diet hard this weekend to get enough fuel in the body. I am really trying to decide on this next cycle if I should go more reps less weight or go HIT again?? Any thoughts? I would like to stay lean but strong. Or should I just go for it and put on mass? I see myself lean bulky...if that's possible. What would that diet look like?

H&S Pull downs
3 sets ranging in reps

side Lat H&S
3 sets

wide grip cable superset with kneeling wide pull downs (angled)
3 sets each (went heaviest I could go)

rev grip pulldown to the front super set with face pulls
3 sets heavy

dring lats
3 sets 80lbs each side

dring cable rows narrow
2 sets

DB rows
2 sets 40-45lbs each side

I will check back later.

Hope you all are having a great day!

[Capebuffalo]

Hit back this morning.

I am excited to gain some muscle. Hitting the diet hard this weekend to get enough fuel in the body. I am really trying to decide on this next cycle if I should go more reps less weight or go HIT again?? Any thoughts? I would like to stay lean but strong. Or should I just go for it and put on mass? I see myself lean bulky...if that's possible. What would that diet look like?

H&S Pull downs
3 sets ranging in reps

side Lat H&S
3 sets

wide grip cable superset with kneeling wide pull downs (angled)
3 sets each (went heaviest I could go)

rev grip pulldown to the front super set with face pulls
3 sets heavy

dring lats
3 sets 80lbs each side

dring cable rows narrow
2 sets

DB rows
2 sets 40-45lbs each side

I will check back later.

Hope you all are having a great day!

Mix it up. Do some Hit and some others. Keep your body guessing what you're doing. Don't let it adapt. I'm going to mix it up this go around.

[kelkel]

Cut my toe open on the shower door this morning blood everywhere, finally stopped bleeding, fucking kills right now!

It's always the ridiculous stuff that gets us.

[kelkel]

Howdy!
How's the arm rehab progressing, Kel? Things coming along well?
I finally got a really good range of motion yesterday with my left arm doing crucifix style stretches after nuking it with the IR. May have slightly over done it because I have a little pain along the long head, @ distal tendon, and into the brachioradialis today when I almost straighten my arm.
I'm guessing it's because there is still some adhesion up the shoulder and it is still pulling tight early. Defo better though. Arms tonight so I'll see if my l.arm is extra weak like last lift.

Very well thanks for asking. Still have some stage fright working it but I'll get past it. Been sticking to dumbell curls only but will be branching out soon to see how it feels. I'm taking it slow so I don't hurt my vagina any further.

What caused this issue of your AG?

[kelkel]

. 60 mins Fasted cardio

I'd pass out. What's the end goal here?

[hammerheart]

I like my T3 in the upper range, close to the top of the ranges. If I am in the bottom of the range I feel like shit. Typically I am not even in ranges, this time, I just hit the bottom number.

My T4 is always UNDER range, my range is .93 - 1.93 and I am at .64. Any advice on why? I am on a lower dose of t4 then you. 80mcg now. I heard it's supposed to be a 4:1 ratio so if I am 37.5 mgc t3 then 150t4??? Is that right?

The ratios are bogus and purely arbitrary, there are no studies to support them, better tailor protocol to suit individuality.

I'm at .8 on a range of .8-1.7 . If you can't get the FT4 up then it's the system regulating itself via the binding proteins, ie. your body doesn't fancy more than that, but exogenous oestrogen from HRT can also affect TBG (thyroxin binding protein) levels, just think of E2 dialing up SHBG, these are both synth. in the liver.

T4 is largely inactive it's T3 that does the job, so no matter why FT4 is always low in range just keep your T3 dialed in, the only downcome versus T4 is shorter half life, 2x daily dosing is usually required to have tolerable sways in levels.

[NACH3]

[QUOTE=kelkel;7311423]Very well thanks for asking. Still have some stage fright working it but I'll get past it. Been sticking to dumbell curls only but will be branching out soon to see how it feels. I'm taking it slow so I don't hurt my vagina any further.

What caused this issue of your AG?[/QUOTE

No bounty you had one

Why were you working the L arm just like you would be of did you back off so no further growth occurred causing an imbalance?? Just curious Kel? Also, tell
Me besides my legs(which a shot of are in my thread) what I can do without squaring with an SSB - until I get into this new location? They also don't have s vertical leg press damnit! But they'll get whatever we need lol

[hammerheart]

Today I shaved off almost 100% of body hair, spared only arms and back, with all the material fell on the floor I could have stuffed a pillow.

Haven't been this naked in 20 years and I like it, feeling much fresher and able to cope with the summer.

[kelkel]

[QUOTE=NACH3;7311428]

[/QUOTE

Why were you working the L arm just like you would be of did you back off so no further growth occurred causing an imbalance?? Just curious Kel? Also, tell
Me besides my legs(which a shot of are in my thread) what I can do without squaring with an SSB - until I get into this new location? They also don't have s vertical leg press damnit! But they'll get whatever we need lol

Whatever I did for the injured arm I did simultaneously for the good arm. Then just finished up with some heavier dumbell work for the good arm. Don't think I lost or gained anything during this time.

"Squaring with an SSB". I have no clue what this means. Should I?

[hollowedzeus]

Today I shaved off almost 100% of body hair, spared only arms and back, with all the material fell on the floor I could have stuffed a pillow.

Haven't been this naked in 20 years and I like it, feeling much fresher and able to cope with the summer.

Why did you spare your arms and back? Back seems like the place to shave

[hammerheart]

Why did you spare your arms and back? Back seems like the place to shave

Scanty hair on arms and just can't reach back. The legs and intimate area is where worst was at, just plainly ridiculous. Heck this is simplifying my life already, it's much easier to take a shower and dry up without needing an hair dryer lol

[Back In Black]

I'd pass out. What's the end goal here?

Get lean enough so I can oil myself up and hide my legs at the same time.

My brain is till asleep when my body starts the wretched thing and there a couple at women with amazing physiques there early which helps some.

[hammerheart]

I need to get my ass moving and start doing my standard 60min of fasted cardio in the morning. I'd look much better with lower bf.

Attachment 170055

Please tell me if this is inappropriate and I'll remove asap, my sense of decency is long gone.

[Capebuffalo]

I need to get my ass moving and start doing my standard 60min of fasted cardio in the morning. I'd look much better with lower bf.

Attachment 170055

Please tell me if this is inappropriate and I'll remove asap, my sense of decency is long gone.

I request removal. Asap

[hammerheart]

Fine, I'll put pants on next time.

[almostgone]

Very well thanks for asking. Still have some stage fright working it but I'll get past it. Been sticking to dumbell curls only but will be branching out soon to see how it feels. I'm taking it slow so I don't hurt my vagina any further.

What caused this issue of your AG?

I think the root cause was me being a dumb@ss and not using my legs to assist lifting the bells up for presses or incline flyes. I was just kind of hammer curling up the bells w/ crappy form and doing that with heavier d'bells was a mistake.
Lots of adhesions/non-sliding tissue is what they tell me is causing the pain. I had messed this shoulder up about a decade ago when I fell and ruptured the bursa. When I got back into lifting, I think all of the lifting with no stretching afterwards compounded the problem?
The scraping has released some of the knotted up and sticky tissue. At some point she is going to work on my hammies and entire back.

Edit: However, I was going to PM you sometime this weekend. I don't think there is anything torn or ruptured, but even though my left shoulder is getting better, my left bicep is incredibly weak now. No pain, just a little of occasional numbness, but when I try to curl, it's almost like my brain is disconnected from my left bicep. Curling weights are way, waaaay down for the left arm.

[almostgone]

Ok, going to get done what my body will allow.

[almostgone]

Did what I could but not getting the warm and fuzzy feeling about it at all.

Lots of shoulder warmup movements.


Preacher curls- 2 w/u, Work1(L)- 3, drop, 4. (R)- 10.Work2- (L)- 3 and 4 forced reps. This is when I realized I was having problems. My left curling weight is about 25% of what my right arm did.
Seated CC- 1 w/u, Work1(L)- 5 reps (R)-8 reps. Work2( L)- 12 reps (R)- 10 reps.
Triceps pressdown w/ bent handle- 2 w/u, Work1- 10 reps. Work2-11 reps. Work3- 9 reps.
Underhand pressdowns w/ straight bar- 1 w/u, Work1- 11 reps, Work2- 12 reps.

40 minutes of disgust. Going to have issues on shoulder and back lifts I'm sure. It's frustrating because with my elbows locked at my sides, press downs are fine. I was having problems w/ my right hand leading my left hand on pulldowns last time I worked back, so I imagine back is going to be lots and lots of rows, some deads, and some hypers. Pulldown, I'm afraid, are not in the plan for a while.
Carried a very emasculating 2.5 lb. plate to the house to start doing high rep curls to try to get the connection back. Started to just grab a spin lock collar but realized it is too f-in heavy.

[Capebuffalo]

Morning Ag Nacho Song BIB D-

[AKD_FitChick]

Morning AG, Kel, Cape, Nach, Song and all the other crew.

What's your lift Cape?




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