**Marcus's HIT Dungeon**

[NACH3]

Went in for delts and tris... but had to leave right in the middle of my tri set w/shoulders(my pop).

At least I got done side laterals and s/s'd them with rear delts(not finished but 3working sets)

Tris
-- CG Smith bench
Pyramided up to 345
1w(345) 8 drop 315 5 drop 285 4+

-- incline skulls s/s CG press
1w(145) 7 drop 125 4+ drop 105 3

-- one arm(across body) ext's
1w(40) 10 drop 35 6

-- straight bar pushdowns s/s w/OH ext's w/short straight bar
2w DD - - 3w

-- one arm rope ext's on angle out(lateral(iso's short head well) high reps

Done ✅ 20min

[Sfla80]

Wishing you the all best, Sfla! Speedy recovery and keep your head buddy... you've had the worst of the pain now so getting thru a surgery sux but just know things will be better! Keep us all posted!!

Nacho!!! Thanks man. Nothing compared to you. But I know walk in the park, except for my severe white coat syndrome hahahha.

I update when I can everyone. Thanks guys.


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[NACH3]

Chest/shoulders/biceps/triceps
Yes one workout.
How do I bust this up I am running to hard I feel, needing the experts opinions
All these below are 2 sets each, no drop sets, and 45 second rest between sets at 10-6 rep
All free weigts.
#1 upright rows close grip bar to teeth
#2 flat bench db press
#3 hammer curls
#4 incline bench db press
#5 Bent over rows barbell
#6 db pull over on incline bench
#7 preacher curl barbell
#8 military press
#9 bent over dumbell rows
#10 flys or skull crusher or db shrugs whatever I am feeling.

How do I break this up without any body part being underworked or over killed?
As long as it is a dumbell or free weight excersize I can add an excersize.ď

What is that an upper body w/o on an upper lower uppersplit?? Or vice versa? Yiur not working any muscle 'enough' imho... nothing is really getting the extreme stress it needs, therefore your probably shortchanging a lot of BPs this way...

[NACH3]

Nacho!!! Thanks man. Nothing compared to you. But I know walk in the park, except for my severe white coat syndrome hahahha.

I update when I can everyone. Thanks guys.


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As long as you recover that's all that matters brotha! Thx for checking in when you'll be able - I'll hit you up buddy!

[Capebuffalo]

Nacho!!! Thanks man. Nothing compared to you. But I know walk in the park, except for my severe white coat syndrome hahahha.

I update when I can everyone. Thanks guys.


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Get your ass in. And your ass out. Recoup and go hard again. Best wishes and prayers for you and your wife and son tomorrow. You got this.

[Obs]

What is that an upper body w/o on an upper lower uppersplit?? Or vice versa? Yiur not working any muscle 'enough' imho... nothing is really getting the extreme stress it needs, therefore your probably shortchanging a lot of BPs this way...

Thats me craming two days together.
How would you split it to two days and what would you add?

[almostgone]

Awesome. A good tradesman always has work man. Well if u think u can handle cooking. Always a spot in the kitchen

Dad is home man!!!! Mom didn't know what type of pacemaker though. He didn't either lol. Funny they kept him awake for procedure.

Woke up this morning to my insurance denying the surgery. To wait all day to do peer to peer. Finally got it approved. 930 tomorrow morning.

Anything the Ag family needs man. Feel free to reach out


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Appreciate it, Sfla. Yes sir, the pacemaker implantation is a funky process. They call it conscious sedation, but they never could get me anywhere near sedated. LOL, I remember they gave me Versed, a little Fentanyl, and then hit me with Dilaudid twice. The nurse kept peeking under the sheet to check on me but I was wide awake!
After the operation, I had to piss like a madman and they wouldn't let me get out of bed for 8-12 hours if I recall correctly. I filled up 1 of the bottles you urinate in and was hitting the buzzer for the nurse to come back. She couldn't believe that I filled up the second one as well.
When I had to have my pacer yanked 7 months later due to the staph that got in my blood, it was really weird because my cardiologist that installed the pacer wasn't qualified to remove it, so a Dr. from MUSC had to do it.
Glad you're finally getting your procedure, Sfla. You've toughed it out pretty dang good, man. Once you get settled in after the surgery and are feeling decent, post up and let us know.
I would be a liability in the kitchen, lol, the food would get eaten before it made it to the customer.

[almostgone]

LOL my sleep is sh!t right now. Going to try to grab another hour or so before work.

[NACH3]

Mornin ALL! Time to destroy some shit today - again!!

Back finally I'm thinking! Just need some more carbs b4 my lift -
Hope you all have a beastly day!

[NACH3]

Thats me craming two days together.
How would you split it to two days and what would you add?

Try a simple one BP a day split... putting bis & tris together at the end or beginning like after Chest for ex.

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D Dam if this rain don't stop I will have too build me a Arch.But I guess it's a good thing the dam on the pond broke but the state fixed it.That is the only good thing about the rain beacuse it lowered the pond a lot and that put a hurting on my beaver trapping Good day everyone!

[AKD_FitChick]

Morning everyone! Hope you all have a hell of a lift today!!!

Is it just me or is summer really busy?


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[Capebuffalo]

Smith incline 1 warm 2 working heavy

Incline machine(all benches taken) 3 working almost got the stack

Seated cable cross over 3 working went heavier than usual

Declines 2 working. Beat down now.

193 lbs. down 11 lbs.

[almostgone]

Smith incline 1 warm 2 working heavy

Incline machine(all benches taken) 3 working almost got the stack

Seated cable cross over 3 working went heavier than usual

Declines 2 working. Beat down now.

193 lbs. down 11 lbs.

The Smythe incline doesn't aggravate your shoulder, Cape? It really causes my l. shoulder grief. Maybe I'm missing a trick or something? I grip the bar at a width that puts my forearms perpendicular to the floor when the bar just touches my chest.
Is that roughly about how you set up?

Damn good development, Cape. I'm envious!

[NACH3]

Back

-- NitroEvo lay pull down(palms out twisting to palms in @ peak of contraction)
Pyramided up to stack(4x) 12+ until stacked
2w heavy 3 drops

-- BB Bent over rows
5w at 10-12 failing

-- one arm DB rows
2w DD HEAVY

-- machine one arm rows
Pyramided up 5w one drop after 5th

-- straight arm pulls s/s'd rev cable flys both higher in rep range 12+

-- weighted hypers
3w 15 - 20

Back is on fire �� done ✅ 36min

[kelkel]

Wishing you the all best, Sfla! Speedy recovery and keep your head buddy... you've had the worst of the pain now so getting thru a surgery sux but just know things will be better! Keep us all posted!!

Well said. X2.

[NACH3]

The Smythe incline doesn't aggravate your shoulder, Cape? It really causes my l. shoulder grief. Maybe I'm missing a trick or something? I grip the bar at a width that puts my forearms perpendicular to the floor when the bar just touches my chest.
Is that roughly about how you set up?

Damn good development, Cape. I'm envious!

AG.. where does your shoulder hurt(anterior or posterior) I ask b/cmins is posterior so the negs are my killer... my front delts are strong no pain... have you tried stopping b4 your chest? It's just stretching out yiur ligaments &tendons moreso?!??

[Capebuffalo]

The Smythe incline doesn't aggravate your shoulder, Cape? It really causes my l. shoulder grief. Maybe I'm missing a trick or something? I grip the bar at a width that puts my forearms perpendicular to the floor when the bar just touches my chest.
Is that roughly about how you set up?

Damn good development, Cape. I'm envious!

Thanks Ag. No it doesn't give me any trouble. Like Nacho said I stop short of my chest. Now flat on the other hand I can't do with out causing a whole lot of pain and issues.

[almostgone]

AG.. where does your shoulder hurt(anterior or posterior) I ask b/cmins is posterior so the negs are my killer... my front delts are strong no pain... have you tried stopping b4 your chest? It's just stretching out yiur ligaments &tendons moreso?!??

Anterior and posterior. The pain wanders from from front to back.. I have considered board presses for a while if I can get Mrs AG to hold the board in place.

[almostgone]

Thanks Ag. No it doesn't give me any trouble. Like Nacho said I stop short of my chest. Now flat on the other hand I can't do with out causing a whole lot of pain and issues.

I defo can't do flat Smythe press, but regular flat bench is much more forgiving. Chest is coming up for me tonight , so I thought I would throw out a few questions.

[NACH3]

Anterior and posterior. The pain wanders from from front to back.. I have considered board presses for a while if I can get Mrs AG to hold the board in place.

Hmmm that's odd that it wanders from front to back!? I wonder if it has anything to do with compensation b/c my L shoulder will sometimes give out b4 my R(& bad one) also being anchored in place my R delt finish its movement on a side lateral at the start of my trap rather than the top of shoulder...

I agree board presses would be a great addition... do the negatives bother you moreso than the positive? How do your elbows effect your pressing if they're internally or externally rotated??

[kelkel]

Hmmm that's odd that it wanders from front to back!?

Remember pain radiates.

[kelkel]

Legs today. Wasn't feeling great heading down to the dungeon but once moving I started to get more into it and finished strong.

Extensions: 2 working, close to 20 reps
Verticals: 2 working, 15 ish reps. Plate lighter than the norm.
Smith lunges: 2 working 12-15 reps
Seated curls: 2 working 10-12 reps
Calf crap: 2 single leg on vertical press and 2 seated.

Took a pic for ridicule:

[Capebuffalo]

Legs today. Wasn't feeling great heading down to the dungeon but once moving I started to get more into it and finished strong.

Extensions: 2 working, close to 20 reps
Verticals: 2 working, 15 ish reps. Plate lighter than the norm.
Smith lunges: 2 working 12-15 reps
Seated curls: 2 working 10-12 reps
Calf crap: 2 single leg on vertical press and 2 seated.

Took a pic for ridicule:

Is that your bad bicep?

[kelkel]

Yes. For authenticity I felt I should post it anyway.

[almostgone]

Legs today. Wasn't feeling great heading down to the dungeon but once moving I started to get more into it and finished strong.

Extensions: 2 working, close to 20 reps
Verticals: 2 working, 15 ish reps. Plate lighter than the norm.
Smith lunges: 2 working 12-15 reps
Seated curls: 2 working 10-12 reps
Calf crap: 2 single leg on vertical press and 2 seated.

Took a pic for ridicule:

OK, my friend! I mean this with the utmost respect because I think a lot of you, but sincd you requested ridicule, you have ridiculous vascularity.

[almostgone]

Hmmm that's odd that it wanders from front to back!? I wonder if it has anything to do with compensation b/c my L shoulder will sometimes give out b4 my R(& bad one) also being anchored in place my R delt finish its movement on a side lateral at the start of my trap rather than the top of shoulder...

I agree board presses would be a great addition... do the negatives bother you moreso than the positive? How do your elbows effect your pressing if they're internally or externally rotated??

I always keep elbows flared out just a tad at the bottom of the press, not a lot, say maybe 15° or so using the side of the chest as a reference. Actually positives seem to bother more and usually in the anterior.
If it doesn't improve within a few months, I'll have it seen about. My job is good until ~ Sept. 2018, and if I stay until the end, the severance pay and insurance will last for at least 30 weeks past my last day of work, possibly more. Defo plan to get any niggles, dental cleanings, procedures, any and all refills done while the wife and I have coverage.

[almostgone]

A bit more sleep for me then I'll get up to head down to the shop before I go to work. Just ate some lettuce w/ tuna and Roma tomato wedges. I must admit it was fairly unsatisfying and bland. Maybe a blast of hot sauce next time or a chopped up pepper.

[kelkel]

Maybe a blast of hot sauce next time or a chopped up pepper.

Living on the edge.....

[marcus300]

Morning people

I'm able to train today

Need to off load some of this strength

[almostgone]

Didn't get to lift tonight. Mrs. AG had another aunt pass away. Spent time with her this evening and funeral is tomorrow morning. Will defer the lift until tonight.

[NACH3]

Mornin fuuuuuukkkkkers!!

Back is really smoked lats feel like they're on fire! Shoulder is sore as hell always after back or anytime I pull(most likely due to my ROM) maybe delts traps today or day off we shall see

Have a great day all

[NACH3]

Didn't get to lift tonight. Mrs. AG had another aunt pass away. Spent time with her this evening and funeral is tomorrow morning. Will defer the lift until tonight.

Sorry to hear this AG... hope things are ok big guy

[marcus300]

Didn't get to lift tonight. Mrs. AG had another aunt pass away. Spent time with her this evening and funeral is tomorrow morning. Will defer the lift until tonight.

Hope everything is ok AG, you have some bad luck this year my friend. Keep smiling and pushing forward

[NACH3]

Remember pain radiates.

True mine radiates up neck & down arm into fingers feels like electricity running through my body

[NACH3]

I always keep elbows flared out just a tad at the bottom of the press, not a lot, say maybe 15° or so using the side of the chest as a reference. Actually positives seem to bother more and usually in the anterior.
If it doesn't improve within a few months, I'll have it seen about. My job is good until ~ Sept. 2018, and if I stay until the end, the severance pay and insurance will last for at least 30 weeks past my last day of work, possibly more. Defo plan to get any niggles, dental cleanings, procedures, any and all refills done while the wife and I have coverage.

Ugh on the positive but I too, have both probs - one day it may be on the positive movement the next it may be moreso on the negative phase... either way it's damn irritating! :/

That's a great plan get in everything you can do with INS... it's a bitch!

[marcus300]

Chest
Pre exhaust

Incline db flyes -
2 warm up sets
1 working set to failure 6reps, drop set to failure 5 reps

Incline db press
2 feel sets -
1 working set to failure 8 reps plus 2 forced and 2 negs


Flat flyes
2 feel sets
1 working set to failure 10 reps plus 2 forced

Vertical hammer chest press
2 feel sets
1 working set to failure 5 reps plus drop set to failure 4 reps, drop set 3 reps

Cable flyes - straight out to chin height
2 working sets both hitting around 10 reps

[AKD_FitChick]

Didn't get to lift tonight. Mrs. AG had another aunt pass away. Spent time with her this evening and funeral is tomorrow morning. Will defer the lift until tonight.

Sorry to read this AG, sending healing vibes to you and your wife.




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[almostgone]

Hope everything is ok AG, you have some bad luck this year my friend. Keep smiling and pushing forward

Appreciate the support and you know it, boss! LOL, I have learned not to ask what can go wrong next; if you do, you inevitably find out.
I will say the future closing of the place where I work caught me by surprise, although I had a feeling something was up. I just wasn't aware of the severity.

[almostgone]

Ugh on the positive but I too, have both probs - one day it may be on the positive movement the next it may be moreso on the negative phase... either way it's damn irritating! :/

That's a great plan get in everything you can do with INS... it's a bitch!

Thanks, Nach. I'm trying to be prudent and plan this as best as I can. I've been contributing more than is needed to my 401k to get the company match for years, but I'm going to decrease it down to just enough to get the company matching funds and divert the other money into my HSA and try to max it out or get as close as I can. Never can have too many $$ set aside for healthcare, especially when it is tax free as long as it is spent on medical expenses.
Now, if I can just find a Dr. to script me GH at an reasonable dosage, I will be well on my way to GH usage again. At a minimum, I have TRT and meds covered and then I also may have a little bit of extra T set back somewhere.