**Marcus's HIT Dungeon**

[almostgone]

My wakeup tunes, usually listen to these during crunches and warmup on squat day. Got called in early and working day shift Saturday. Fvvvvvvck. Will get in back around 3 a.m.-ish before work Saturday. Tomorrow will be hauling off the garbage after I get out of here and I think a relaxer may be in order.

Certain tunes really motivate me and these young ladies have always done the trick.

https://youtu.be/EGEMVo3uNBE
https://youtu.be/p_zx1imKuOI

[marcus300]

Morning people

[almostgone]

Good morning, boss! . LOL, you may get a kick out of this. I was listening to my music and trying to stretch some to get awake and have some blood moving. Didn't really want to come to work early. Mrs. AG said "Smile! It's Flexeril Friday coming up".

(I usually have a half of one after work on Fridays if the week has been craptacular).

[marcus300]

Good morning, boss! . LOL, you may get a kick out of this. I was listening to my music and trying to stretch some to get awake and have some blood moving. Didn't really want to come to work early. Mrs. AG said "Smile! It's Flexeril Friday coming up".

(I usually have a half of one after work on Fridays if the week has been craptacular).

lmfao

[Capebuffalo]

Morning all.

BB curls ss w/ v bar push downs 5 sets 10 reps each

DB Hammer Curls as w/ one arm French Press. 5 sets 10 sets each

[AKD_FitChick]

Morning all.

BB curls ss w/ v bar push downs 5 sets 10 reps each

DB Hammer Curls as w/ one arm French Press. 5 sets 10 sets each

Looking great!!!


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[songdog]

Good morning Marcus Cape Nach D Ag Clarkly late start today pulled a Nach and was up half the night watching war movies couldn't sleep even after killing my legs yesterday.

[kelkel]

Bicep update. If you guys recall I strained it moving a large safe in my house. Felt a sharp pain when I lifted it. Moving on.
Saw a sports med guy this morning. He did an ultrasound and it shows inflammation around part of the tendon but he can't see it clearly enough to fully assess whether there's a tear in it or not. He thinks it's about a 50-50 chance. Lovely. Wrote me a script for a closed MRI so he can see things clearly and figure out what to do.

Anyway, I made that appt from the parking lot of the sports med doc. I now go for the MRI at 1pm today. Hopefully I have conclusive evidence one way or the other today and don't have to ride out the weekend.

Fuck me.

[NACH3]

Afternoon Marcus, AG, Clarky, Cape, Song, D and you other hardcore MFers!

Arms are still nice and swollen real full - taking today off and hitting back tomorrow! I'm definitely listening more to my body now and the increase in strength is showing I'm not overtraining... something I tend to do all to often -

Have an awesome Friday and a safe w/e!!

[NACH3]

Bicep update. If you guys recall I strained it moving a large safe in my house. Felt a sharp pain when I lifted it. Moving on.
Saw a sports med guy this morning. He did an ultrasound and it shows inflammation around part of the tendon but he can't see it clearly enough to fully assess whether there's a tear in it or not. He thinks it's about a 50-50 chance. Lovely. Wrote me a script for a closed MRI so he can see things clearly and figure out what to do.

Anyway, I made that appt from the parking lot of the sports med doc. I now go for the MRI at 1pm today. Hopefully I have conclusive evidence one way or the other today and don't have to ride out the weekend.

Fuck me.

Damn Kel those safes are heavy as fuk too I hope there's no tear and it's something that will heal on its own(GH)??

[almostgone]

Bicep update. If you guys recall I strained it moving a large safe in my house. Felt a sharp pain when I lifted it. Moving on.
Saw a sports med guy this morning. He did an ultrasound and it shows inflammation around part of the tendon but he can't see it clearly enough to fully assess whether there's a tear in it or not. He thinks it's about a 50-50 chance. Lovely. Wrote me a script for a closed MRI so he can see things clearly and figure out what to do.

Anyway, I made that appt from the parking lot of the sports med doc. I now go for the MRI at 1pm today. Hopefully I have conclusive evidence one way or the other today and don't have to ride out the weekend.

Fuck me.

Shit, try to think positive, Kel. Hope they give you some kind of an idea what is going on before close of business today. Got my fingers crossed for ya!

[kelkel]

Damn Kel those safes are heavy as fuk too I hope there's no tear and it's something that will heal on its own(GH)??

I'm hoping for the same but I think there's some minor damage done as it doesn't seem to be improving. Question is how much damage. Doc said if surgery required I'd be in a sling for two weeks then some rehab.....FML

[kelkel]

Shit, try to think positive, Kel. Hope they give you some kind of an idea what is going on before close of business today. Got my fingers crossed for ya!

Thank you sir.

[NACH3]

I'm hoping for the same but I think there's some minor damage done as it doesn't seem to be improving. Question is how much damage. Doc said if surgery required I'd be in a sling for two weeks then some rehab.....FML

Sorry to hear this Kel... how long would it keep you out if no tear? No time & working around it like you have been... or 'if' there is a minor tear how long after the sling would you be out(do you know)?

[clarky.]

Hi Fellas/Ladies, did back earlier, good session.

Pullback, nice light one but felt really good.

Rack pulls 4 sets 120k then one more set 80k

T bar 4 sets 100k then one more set 80k

Seated row 3 sets 80k then one more set 60k

Straight arm pd's 3 sets 40k tben one more set 30k

Cardio 10 min went lime fuck x trainer

Done.

[clarky.]

Arms are sore the day and back is on fire just now.

[Capebuffalo]

Hi Fellas/Ladies, did back earlier, good session.

Pullback, nice light one but felt really good.

Rack pulls 4 sets 120k then one more set 80k

T bar 4 sets 100k then one more set 80k

Seated row 3 sets 80k then one more set 60k

Straight arm pd's 3 sets 40k tben one more set 30k

Cardio 10 min went lime fuck x trainer

Done.

Nice Clarky

[KJ419]

Oh man guys as we all know I don't post a lot of pictures. I am pretty hard on myself, but this one is my comparison shot. I am proud of!

We all start somewhere. I have always been a lifter to some degree, spent most of my time lifting from home. Multiple P90X rounds, dated a bunch of lifters, found a passion, made it my own. Lifting is where I clear my head, it's my church, it's where I am at peace. Anything negative that comes I work it out at the gym. First picture is 2.5 years off of lifting heavy weights photos taken 1.5 years ago (just worked out, not heavy) second picture is this morning. My body is back and I am stronger then ever, thanks to you guys!!! I do this for me, it keeps me strong in every aspect of my life. It makes me a better person, mother, friend, worker, partner, it stabilizes me. It is my most important part of keeping me who I am!

Here goes guys!!! Thank you for supporting me and pushing me daily and bringing me to my best. Let keep digging and keep pushing!





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Hello there guns!! You got a license to carry?

Nice work girl!!


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[clarky.]

I bet you were you mad fucker you! Hahaha



Exactly you obviously know the score big guy ... how's delt/pec delt tie in?!

It's good now mate, i get a wee niggle from it now and then but nothing bad.

[clarky.]

Nice Clarky

Thanks Mate.

[clarky.]

Hello there guns!! You got a license to carry?

Nice work girl!!


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Hey KJ, nice to see you in here. Come in and join us.

[clarky.]

I'm hoping for the same but I think there's some minor damage done as it doesn't seem to be improving. Question is how much damage. Doc said if surgery required I'd be in a sling for two weeks then some rehab.....FML

FFS Kel, sorry to hear that Big Guy.

[kelkel]

Sorry to hear this Kel... how long would it keep you out if no tear? No time & working around it like you have been... or 'if' there is a minor tear how long after the sling would you be out(do you know)?

No clue Nach. The thought of it pisses me off though. Right now I can train everything normal except bi's and back. Gotta work around things with back to find what isn't hurting. Problem is I just don't know if I'm making it worse by doing so. I took an entire year off when my son was born and it didn't bother me much. Didn't really lose anything noticible.

FFS Kel, sorry to hear that Big Guy.

Thanks Clarky! Appreciated. I was hoping for results late this afternoon but didn't get them. Hoping for Monday. They gave me a copy of the MRI on disc but there's no way in hell I can interpret it.

[Capebuffalo]

Hello there guns!! You got a license to carry?

Nice work girl!!


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Suns up Guns Up

[AKD_FitChick]

Hey all so sorry didn't check in. Last day at work, busy f'in day. Taxes galore. Woke up with a sore throat, went to IV push of all healthy mixtures into my blood stream!!!

Going to slam some chest down tomorrow.

I keep telling myself I am not sick!!! Power of thoughts!!!

Hope you all are having an amazing Saturday!


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[AKD_FitChick]

Omg I am so out of it.....lol it's Friday!


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[KJ419]

Omg I am so out of it.....lol it's Friday!


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I was thinking you lived somewhere a day ahead hahaha


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[AKD_FitChick]

I was thinking you lived somewhere a day ahead hahaha


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Ha ha! West coaster here!


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[AKD_FitChick]

I spy and I am fluffed up with var!! Lucky my upper body get lean pretty quick!!!

Bring on the veins!


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[Capebuffalo]

Omg I am so out of it.....lol it's Friday!


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Concerned but not worried. Lol

[almostgone]

Omg I am so out of it.....lol it's Friday!


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You blew my mind! I have to work day shift Saturday and just woke up to down a shake. I read your post and thought that I had overslept with a vengeance.

[almostgone]

Now for a few more hours of sleep, I think .

[clarky.]

Morning Fellas/Ladies, sore as fuck this morning and not well.
Arms and back are fried, chest or shoulders the day, think shoulders though. Got a good cough and all bunged up.

[almostgone]

Hope you get rid of the crud quickly, buddy!

[almostgone]

Going to eat a quick bite and down a shake with oat, then hit the shop here in a bit. Probably won't have time to post up until later on today. I despise working day shift, but I may start saving up a GH fund. I would love to snag ~300-400 in and run 1-2 iu/day for 5 on, 2 off until it was all gone.

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and Ms. D

[NACH3]

What's up fellas Marcus AG Cape Song D & KJ

Slept on my damn shoulder it's sore as hell let's see what the day brings

[clarky.]

Hi Fellas/Ladies, went in and did shoulders then went for lunch with the mrs.

Fuck me man my arms and back are fried,

Pullback

Standing db side raises 4 sets then drop 2 more sets

One arm db raises on incline bench 3 sets a side



Rev cable fly 2 sets

Rev pec dec 3 sets

Db rev fly 2 sets

These are what need a wee bit more work, no fronts as they are more developed.

BB shrugs 3 sets drop then 1 more set

Cardio treadmill upped ma game Nachy boy 10 min blawing oot ma arse hahaha. No use being 235lb at 6% bf hahaha ok Nach when did you stop reading ?? It was when i said i upped ma game eh ?.

I kid you not you should have seen the state of me trying to get 70k off the rack for shrugs hahaha pullback remember.

Ma back is fucking fried i looked like a right cunt ... ok the pic of tbe bench was when i was doing one are raises, they were great lying side ways on tbe bench, first time doing these and will be again.

[KJ419]

What's up fellas Marcus AG Cape Song D

Slept on my damn shoulder it's sore as hell let's see what the day brings

I did the same a couple days ago and it still freaking hurts! Hate when I do that. Frustrating when I feel like I can't give 110% when I train because of a twisted shoulder lol
do you do any special stretches to help twist and turn it back to normal?


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[almostgone]

I did the same a couple days ago and it still freaking hurts! Hate when I do that. Frustrating when I feel like I can't give 110% when I train because of a twisted shoulder lol
do you do any special stretches to help twist and turn it back to normal?


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Medium to high rep front and side raises with a very lightweight band.

Grab the corner of a wall or upright of a power rack with the hand of the arm that is bothering you and slowly twist away from the rack just enough to get a good stretch.

Get a broom and cup the hand of the sore side over the end of the handle. Grab the sweeping end of the broomstick with the other hand and push upwards and to the rear for a good stretch. Don't kill it and see how much pain you can take. Just go for a nice stretch.

Hope those help, KJ.