**Marcus's HIT Dungeon**

[marcus300]

Straight bar curls
2 warm up sets pyramiding he weight up
1 working set to failure - hit halves then one drop set to failure

Bent over cable concentration curls
2 feeler sets
1 working set to failure plus 2 force and 2 negs

Hammer curls
2 working set both to failure, 2nd one with 2 drop sets

db wrist curls
2 working sets to failure

Straight bar pushdowns
2 feel sets
1 working set to failure plus 2 drops

lying db skull crushers
2 feel sets
1 working set to failure

Smith machine close grip bench press
2 working sets

kickbacks
1 working set with 2 drops

[almostgone]

Pfft, can't believe May is almost over.

Morning, gang!

[almostgone]

Debating on giving this a try since Kel and MuscleScience posted about it, but still debating it.

https://youtu.be/1FPlptjGiSk

Edit: Mrs. AG and I tried to Voodoo Floss my shoulder after I decided not to lift and something went horribly wrong. I ended up getting slapped by the material when it slipped while she was wrapping it. She said it was an accident, LOL, I guess we'll try again today.

[clarky.]

Morning Fellas/Ladies, arms are sore this morning. At work on ma T so no time to catch up, shoulders the night so will catch up later.

[Capebuffalo]

Morning Marcus Clarky Ag Nacho Song and D-

[NACH3]

Mornin Marcus AG, Cape Clarky Song D and everyone else!

Let's shift some Iron today guys/gals! Chest bis or chest alone today!

[Sfla80]

I use a pesto! I love a good pesto sauce on steelhead or salmon.


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I used to use pesto a lot. Not just salmon but pasta, meat, chicken. It's a great added good fats if done right.

Also (if u are making ur own) instead of the traditional basil/parsley mix. Substitute spinach, arugula, even tomatoes.


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[songdog]

Morning Marcus Cape Nach Ag Clarky D and the rest of you hitters!

[AKD_FitChick]

Happy Tuesday Marcus, Cape, Nach, AG, Sfla, Song and all you others!!

Man I am loving this pullback! It's fun.

My ass and hamstrings are more sore today than ever before.! It's crazy! I just did shoulders in under 40 min. No stop for this girl. 10-15 reps depending. Feel great!!!

Short work week


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[kelkel]

Debating on giving this a try since Kel and MuscleScience posted about it, but still debating it.

https://youtu.be/1FPlptjGiSk

Let me know if you decide to.

[NACH3]

Let me know if you decide to.

Kel don't you have an appt today for your bicep(second opinion) hope they do what you want to... let us know how it goes

[kelkel]

Kel don't you have an appt today for your bicep(second opinion) hope they do what you want to... let us know how it goes

Yep, 145 today. I'll post up.

[almostgone]

Let me know if you decide to.

Will do. Hope the appointment gives you some definitive answers on which way to proceed, Kel!

[kelkel]

Will do. Hope the appointment gives you some definitive answers on which way to proceed, Kel!

We'll see. Guys supposed to be a great doc but zero people skills.....

[kelkel]

Here's the actual MRI report for entertainment:


EXAM: MRI RIGHT ELBOW WITHOUT CONTRAST


HISTORY: Right elbow pain after injury 2 weeks ago. Evaluate for biceps tendon tear.


TECHNIQUE: Routine elbow MRI protocol.


COMPARISON: None available.


FINDINGS: The ulnar collateral ligament is intact. The origins of the radial collateral and lateral ulnar collateral ligaments are poorly visualized.


The common flexor tendon is intact. There is tendinopathy and high-grade partial tearing of the common extensor tendon origin.


There is tendinopathy of the distal biceps tendon with mild partial tearing at the tendon insertion onto the radial tuberosity. There is associated bicipital radial bursitis. The brachialis and triceps tendons are intact. The ulnar nerve is normal in appearance. There is no evidence of fracture.


IMPRESSION:
1. TENDINOPATHY AND MILD PARTIAL TEARING OF THE DISTAL BICEPS TENDON FROM THE ATTACHMENT TO THE RADIAL TUBEROSITY. THERE IS ASSOCIATED BICIPITAL RADIAL BURSITIS.


2. TENDINOPATHY AND HIGH-GRADE PARTIAL TEARING OF THE COMMON EXTENSOR TENDON ORIGIN. THE RADIAL COLLATERAL AND LATERAL ULNAR COLLATERAL LIGAMENT ORIGINS ARE POORLY VISUALIZED AND ARE LIKELY DISRUPTED

[almostgone]

Here's the actual MRI report for entertainment:


EXAM: MRI RIGHT ELBOW WITHOUT CONTRAST


HISTORY: Right elbow pain after injury 2 weeks ago. Evaluate for biceps tendon tear.


TECHNIQUE: Routine elbow MRI protocol.


COMPARISON: None available.


FINDINGS: The ulnar collateral ligament is intact. The origins of the radial collateral and lateral ulnar collateral ligaments are poorly visualized.


The common flexor tendon is intact. There is tendinopathy and high-grade partial tearing of the common extensor tendon origin.


There is tendinopathy of the distal biceps tendon with mild partial tearing at the tendon insertion onto the radial tuberosity. There is associated bicipital radial bursitis. The brachialis and triceps tendons are intact. The ulnar nerve is normal in appearance. There is no evidence of fracture.


IMPRESSION:
1. TENDINOPATHY AND MILD PARTIAL TEARING OF THE DISTAL BICEPS TENDON FROM THE ATTACHMENT TO THE RADIAL TUBEROSITY. THERE IS ASSOCIATED BICIPITAL RADIAL BURSITIS.


2. TENDINOPATHY AND HIGH-GRADE PARTIAL TEARING OF THE COMMON EXTENSOR TENDON ORIGIN. THE RADIAL COLLATERAL AND LATERAL ULNAR COLLATERAL LIGAMENT ORIGINS ARE POORLY VISUALIZED AND ARE LIKELY DISRUPTED

I'm not a Doc, but to me this reads like they couldn't get a good image of certain areas and the partial tearing would make me lean towards a repair as well.
Keep in mind I may be misunderstanding what is written/the terminology, but if was me and that was the report I got from the radiologist, I would want to be doubly sure that a repair wasn't really necessary.

[almostgone]

Ok, the wife and I managed to Voodoo Floss my shoulder w/o any issues this time. It feels much better but the real test will be when I wake up later today. Probably will end up flossing the shoulder 2x/day for a little while and continue reading up on the KT tape. Dr. appointment tomorrow morning.

[NACH3]

Ok, the wife and I managed to Voodoo Floss my shoulder w/o any issues this time. It feels much better but the real test will be when I wake up later today. Probably will end up flossing the shoulder 2x/day for a little while and continue reading up on the KT tape. Dr. appointment tomorrow morning.

I didn't know you could do this for your shoulder, AG?! I'd sure like to look into it if there's a link or anything to read??

[NACH3]

Chest

-- incline hammer strength
Pyramided up to 4 plates aside
1w(4plates aside) 8 drop(3+1/4) 4+ drop(3) 3 - all partials into 1/4 reps

-- one arm hammer strength press(seated sideways for upper inner)
2w(2+plates) higher reps 10-15max never made it there but partials carried me to it

-- incline smith press
Pyramided up heavy after first 2 ex's - all slow neg each rep
1w(285) 4 drop(235) 4-5 drop(185) 4 real slow tempo(6/2/4) these killed me

-- cables Bent over - higher reps 8-12
3w

-- low to high/mid cables
3w

-- pec deck unilaterally turned to side again
2w 12-15 slow 4/2/4 tempo big stretch hard squeeze

Done ✅ 43min

[clarky.]

Hi Fellas/Ladies, did delts and traps earlier.

Pullback

Standing db side raises 3 sets

Leaning side raises 2 sets On bench

Rev pec des 3 sets

Rev db fly 2 sets face down on bench

Tried db press and seated shoulder press no chance to much pain

Shrugs 4 sets smith

Cardio 20 min

Done.

[Capebuffalo]

Smith incline 1 warm 2 working last drop

DB incline 1 feeler 2 working failure

Machine incline 1 feeler 2 working failure

Seated cable crossovers 3 working

[marcus300]

I love it when i see a pose down. Cape and nach killing it.

[MuscleScience]

KT tape is OK, it's cheap enough that if it works for you great, if not your not out very much.

Debating on giving this a try since Kel and MuscleScience posted about it, but still debating it.

https://youtu.be/1FPlptjGiSk

Edit: Mrs. AG and I tried to Voodoo Floss my shoulder after I decided not to lift and something went horribly wrong. I ended up getting slapped by the material when it slipped while she was wrapping it. She said it was an accident, LOL, I guess we'll try again today.

[MuscleScience]

Here's the actual MRI report for entertainment:


EXAM: MRI RIGHT ELBOW WITHOUT CONTRAST


HISTORY: Right elbow pain after injury 2 weeks ago. Evaluate for biceps tendon tear.


TECHNIQUE: Routine elbow MRI protocol.


COMPARISON: None available.


FINDINGS: The ulnar collateral ligament is intact. The origins of the radial collateral and lateral ulnar collateral ligaments are poorly visualized.


The common flexor tendon is intact. There is tendinopathy and high-grade partial tearing of the common extensor tendon origin.


There is tendinopathy of the distal biceps tendon with mild partial tearing at the tendon insertion onto the radial tuberosity. There is associated bicipital radial bursitis. The brachialis and triceps tendons are intact. The ulnar nerve is normal in appearance. There is no evidence of fracture.


IMPRESSION:
1. TENDINOPATHY AND MILD PARTIAL TEARING OF THE DISTAL BICEPS TENDON FROM THE ATTACHMENT TO THE RADIAL TUBEROSITY. THERE IS ASSOCIATED BICIPITAL RADIAL BURSITIS.


2. TENDINOPATHY AND HIGH-GRADE PARTIAL TEARING OF THE COMMON EXTENSOR TENDON ORIGIN. THE RADIAL COLLATERAL AND LATERAL ULNAR COLLATERAL LIGAMENT ORIGINS ARE POORLY VISUALIZED AND ARE LIKELY DISRUPTED

The last little bit about poor visualization and likely disrupted is a radiologist way of saying that there is a tear but he/she/it can't 100% confirm with the reading.

They way I would take it clinically if I got this pack on a patient is. You have a UCL and RCL tear and need the elbow scoped to 100% confirm.

[kelkel]

Bicep update. Saw the second Ortho this afternoon. He's the sports guy who's reportedly brilliant but less than stellar people skills. After meeting him that description was accurate.

First, one of the doc's in training came in and put me through various positions of resistance and palpations. Then the main doc came in. Picture Einstein walking in and you've nailed it. He does similar movements to the first guy, questions me briefly and says all you need is rest. Don't work bi's for 6 weeks, come back and see me then and pretty much walked out.

I looked at the new doc in training and literally said WTF. He needs to get back in here as I've got questions for him and that he needs to work on his people skills a bit. This guy nodded (as if in agreement) and then said he'd answer any questions. I peppered him with multiple Q's at this time. He left and moments later the main doc came back in.

I had a few more questions for him and one that was quite funny went like this. Doc, did you get a chance to review the MRI? He looked at me, grinned and said "I don't need to look at any fucking MRI" I just need to examine you. It broke the ice quite nicely and was quite funny. He said there's nothing that MRI's going to tell him that he can't manipulate and figure out. He said I'd heal 100% and the last thing I'd want is surgery right now. Simply not necessary.

Basically, train like normal just don't do bi's for 6 weeks and be careful with back work.

Part two: The saga continues:

I go to my first PT session. I was a half your late. I thought it was for 530 but it was for 5. Damn. They got me in and the therapist guy was very nice, seemed on top of his game, about 30 something years old. He went through all the normal crap and then used some kind of strength meter I had to push against in odd positions to compare the good arm to the injured one. He got done and said damn, your injured arm is still stronger than most guys good arm and laughed.

PT was originally supposed to be 2-3 times per week. He said once per week is fine just ice it down a couple times a day at home. He said the script said to teach me strengthening movements but said he would not do that as it would be insulting and laughed. Basically the once per week visits are just to monitor healing.

So, on the way home I hit the pharmacy, picked up my var script (6 months script) and went home sorta happy.

[kelkel]

The last little bit about poor visualization and likely disrupted is a radiologist way of saying that there is a tear but he/she/it can't 100% confirm with the reading.

They way I would take it clinically if I got this pack on a patient is. You have a UCL and RCL tear and need the elbow scoped to 100% confirm.

I was thinking something along those lines as well but both doc's so far said absolutely not. We'll see! Appreciate the assessment MS!

[Sfla80]

Update:

Dad came out of surgery good. Took an extra hour or two. They saw a small leak in a micro valve and fix that too while there.

Doc said his heart is good and healthy. He is still on a vent though. They say his oxygen levels aren't where they should be yet, but it's only been a few hours after the surgery.

I have a week till my surgery, ekg and chest X-ray came back perfect. Waiting to hear from blood work. (Kinda concerned, if anything will be wrong there). Getting nervous now.

I'm probably done with gym as of now until I rehab and get back going.

I'm always here reading guys and gals.


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[Capebuffalo]

I love it when i see a pose down. Cape and nach killing it.

Nacho's delts are killing me. They are fvcking cannon balls.
I shave more often than him. Lol
It was chest day
I'm coming for you next month Nacho

[Capebuffalo]

Update:

Dad came out of surgery good. Took an extra hour or two. They saw a small leak in a micro valve and fix that too while there.

Doc said his heart is good and healthy. He is still on a vent though. They say his oxygen levels aren't where they should be yet, but it's only been a few hours after the surgery.

I have a week till my surgery, ekg and chest X-ray came back perfect. Waiting to hear from blood work. (Kinda concerned, if anything will be wrong there). Getting nervous now.

I'm probably done with gym as of now until I rehab and get back going.

I'm always here reading guys and gals.


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Glad your dad is out and doing well.

Fla you're young and healthy. You will be in and out. No worries. If this relieves your pain it will be well worth it. You've got this. You'll be a new man after this. Unstoppable is what you will be. No worries brother. No worries.

[almostgone]

I didn't know you could do this for your shoulder, AG?! I'd sure like to look into it if there's a link or anything to read??

Run a Youtube search on Voodoo floss and Kelly Starrett. There's several videos out there by him.

[almostgone]

Update:

Dad came out of surgery good. Took an extra hour or two. They saw a small leak in a micro valve and fix that too while there.

Doc said his heart is good and healthy. He is still on a vent though. They say his oxygen levels aren't where they should be yet, but it's only been a few hours after the surgery.

I have a week till my surgery, ekg and chest X-ray came back perfect. Waiting to hear from blood work. (Kinda concerned, if anything will be wrong there). Getting nervous now.

I'm probably done with gym as of now until I rehab and get back going.

I'm always here reading guys and gals.


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Excellent news on your dad, Sfla! You'll do fine and be back at it in no time.

[Sfla80]

Ag and cape thanks a lot guys!!

Check this out though. Reading this is why it makes me nervous lol.




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[KJ419]

Can't believe I'm nearing the end of my first cycle. Tonight was bi's and tri's and HOT DIGGITY DAWG the arm pump feels so good! Feeling so strong and swole haha someone call a plumber because this pipe's about to burst [emoji23][emoji23][emoji1434][emoji1434]


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[Capebuffalo]

Can't believe I'm nearing the end of my first cycle. Tonight was bi's and tri's and HOT DIGGITY DAWG the arm pump feels so good! Feeling so strong and swole haha someone call a plumber because this pipe's about to burst [emoji23][emoji23][emoji1434][emoji1434]


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You're funny. But seriously train and eat the same after the var. Read Marcus Prime before you var again. Keep up the hard work it shows and is paying off. Great job.

[Sfla80]

Can't believe I'm nearing the end of my first cycle. Tonight was bi's and tri's and HOT DIGGITY DAWG the arm pump feels so good! Feeling so strong and swole haha someone call a plumber because this pipe's about to burst [emoji23][emoji23][emoji1434][emoji1434]


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Damn!!


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[GirlyGymRat]

excellent news on your dad, sfla! You'll do fine and be back at it in no time.

x2!!

[AKD_FitChick]

Smith incline 1 warm 2 working last drop

DB incline 1 feeler 2 working failure

Machine incline 1 feeler 2 working failure

Seated cable crossovers 3 working

Dang your pecks look good!


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[AKD_FitChick]

Update:

Dad came out of surgery good. Took an extra hour or two. They saw a small leak in a micro valve and fix that too while there.

Doc said his heart is good and healthy. He is still on a vent though. They say his oxygen levels aren't where they should be yet, but it's only been a few hours after the surgery.

I have a week till my surgery, ekg and chest X-ray came back perfect. Waiting to hear from blood work. (Kinda concerned, if anything will be wrong there). Getting nervous now.

I'm probably done with gym as of now until I rehab and get back going.

I'm always here reading guys and gals.


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Awe sorry to hear or read about everything.

Hope you are good! Will miss you around here commenting


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[AKD_FitChick]

Can't believe I'm nearing the end of my first cycle. Tonight was bi's and tri's and HOT DIGGITY DAWG the arm pump feels so good! Feeling so strong and swole haha someone call a plumber because this pipe's about to burst [emoji23][emoji23][emoji1434][emoji1434]


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Looking good girl!!!


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[Capebuffalo]

Dang your pecks look good!


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Well thank you. They will be better before summers end. I hope. Lol
I was sure you'd notice the arms.