**Marcus's HIT Dungeon**

**almostgone** · 06-30-2017, 10:57 AM

Stopped by a place and set up an appointment for Thurs with a chiro/physiotherapist about this dang shoulder.

They do a lot of the IASTM type work. Curious to see what their assessment is of the whole mess.

**almostgone** · 06-30-2017, 11:03 AM

Originally Posted by NACH3

Unfortunately, I'm not feeling up to lifting and it feels I'm at a crossroads... I know I'm strong while doing HIT - but the longevity of it seems almost impossible... just feeling a bit down atm... I know it'll pass it's just such a mindfuck!

Take couple of weeks off from lifting, Nach, if your brain and your body are feeling burnt out?

**clarky.** · 06-30-2017, 12:20 PM

Originally Posted by kelkel

Clarky have you had an MRI?

No kel.

**clarky.** · 06-30-2017, 12:27 PM

Originally Posted by AKD_FitChick

Good morning all, I have been In the hospital with BF, he went in Friday night and his kidney and liver were so elevated they were in critical state. Told us he might not make it Sunday, had his family and my mom all fly in on emergency. Scariest time ever. He was 20-30lbs heavier. Took them days to figure out that he has some rare disease that takes up to 9 weeks to leave your system. From a medication for kidneys he took. Only a couple cases in America. Now what they knew what that was they went to work on his kidneys and liver and white blood cell count. Put him on heavy duty steroids and after 3 days his levels started lowering. He is home now, finally. Cranky as fuck, I hate what these high doses of prednisone do to him. I am barely holding on. Haven't lifted since Sunday. Miss it like crazy. Need me time.

I did not fall away, just had an emergency come up. I am sorry. I missed the board.

I plan on hitting it hard this weekend and one month to stayer Var again! Can't wait

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Try and take it easy D, hope all goes well.

**NACH3** · 06-30-2017, 01:14 PM

Originally Posted by almostgone

Take couple of weeks off from lifting, Nach, if your brain and your body are feeling burnt out?

I think your on to something here my friend... I'm thinking a week and then just scaling it back some... I realize we all have our own twists on HIT! I need to realize first and foremost I can maintain without true HIT... thanks AG & Kel for PMing me!! Very much appreciated!

**NACH3** · 06-30-2017, 01:16 PM

Originally Posted by clarky.

No kel.

Clarky I'd suggest one with contrast dye! It shows nerves tendons ligaments and more unlike X-Rays...

Looking good mate! BIG!

**clarky.** · 06-30-2017, 02:52 PM

Originally Posted by NACH3

Clarky I'd suggest one with contrast dye! It shows nerves tendons ligaments and more unlike X-Rays...

Looking good mate! BIG!

Thanks big guy. Pm'd.

**clarky.** · 06-30-2017, 02:57 PM

Away to ma scratcher fellas, working the mora and am fucked. Catch up the mora, hope everyone has a good safe wk end.

**NACH3** · 06-30-2017, 04:23 PM

Originally Posted by clarky.

Thanks big guy. Pm'd.

Andwered and I'll elaborate more tomorrow buddy! Keep kickin ass

**NACH3** · 06-30-2017, 04:24 PM

Originally Posted by almostgone

Stopped by a place and set up an appointment for Thurs with a chiro/physiotherapist about this dang shoulder.

They do a lot of the IASTM type work. Curious to see what their assessment is of the whole mess.

That sounds promising my friend - hope it gets better quickly!

**almostgone** · 06-30-2017, 09:26 PM

Originally Posted by NACH3

I think your on to something here my friend... I'm thinking a week and then just scaling it back some... I realize we all have our own twists on HIT! I need to realize first and foremost I can maintain without true HIT... thanks AG & Kel for PMing me!! Very much appreciated!

There are lots of takes and twists on HIT. Before I got sick years ago, I had really good with Dante's/Doggcrapp's take on HIT. One thing that I liked about it in particular is that he advocated a slightly higher rep range for guys as they got into their late 30s and 40s, which worked really well for me.
You're probably just beat down physically,.mentally you're might be burnt from handling family biz. Personally, I wouldn't go too drastic and switch from HIT to something like GVT, but you know what your objectives are.
Just a thought. If you're interested in DC/Doggcrapp training, hit me with a PM and I'll shoot you a few links to some info.

**almostgone** · 06-30-2017, 09:28 PM

Originally Posted by clarky.

Away to ma scratcher fellas, working the mora and am fucked. Catch up the mora, hope everyone has a good safe wk end.

LOL, I've been in my "scratcher" for about 4 hours. Got up, ate a grilled 90/10 burger and a small salad and heading back for round 2.

**clarky.** · 07-01-2017, 12:31 AM

Morning fellas/ladies, just heading to work. Catch up later.

**almostgone** · 07-01-2017, 03:15 AM

Morning, Clarky and everyone. Got to get a haircut here in a few hours and hit the grocery for some veggies and Sam's for a few cases of chicken.
Lots to do today, but will be getting in a back session lager this evening.

Everyone have a safe pre-Fourth of July weekend!

**songdog** · 07-01-2017, 07:19 AM

Good morning Marcus Nach Cape Ag D Clarky

**clarky.** · 07-01-2017, 08:55 AM

Just back from doing chest, good session for what i could do.

Incline db fly 3 sets

Incline db press 3 sets

Slight incline smith 3 sets

Cg press, bar in corner with hands clasped together 3 sets really hits in side of the chest.

Very little rest between sets, 15-20 sec. It was good, chest is on fire. Got a good niggle from the forearm doing the db press.

**almostgone** · 07-01-2017, 08:55 AM

Dang! Sam's has inner skirt steak for $5.49/lb. Grabbed a bunch of it, some flank steak, couple of cases of chicken, and just finished veggie shopping.
Feel a hell of a lot cooler since I got my haircut. Couple more errands and I can get out of town before I snap.

**almostgone** · 07-01-2017, 09:04 AM

Originally Posted by NACH3

I think your on to something here my friend... I'm thinking a week and then just scaling it back some... I realize we all have our own twists on HIT! I need to realize first and foremost I can maintain without true HIT... thanks AG & Kel for PMing me!! Very much appreciated!

There are several tweaks you can make to totally change things up. I'm sure Kel has a ton of great ideas.
Since you have access to a shitload of equipment, you could even kind of do a DC type of HIT. Pick three exercises for each body part. Keep track of your weights and when you start breaking the upper end of the rep range, try micro loading instead of big jumps in weight. Much easier on the joints. If you get to the point you can't increase reps or weight, then you have to give that exercise up.for a while and move onto another exercise for that body part. Thats one thing about Dante's approach. You better keep a list of backup exercises handy, you really need access to lots of equipment, and the 1.25lb. and 2.5lb plates become your best friend. On the other hand, it kind of keeps the grind fresh.
First though, make sure you aren't just slap burnt out and see what Kel has in mind.

Just throwing that info out there, because you can lift HIT and live through it w/o burning out your body. You just have to adjust a tad.

Edit: You still have to deload/pullback frequently doing this. This was just a very brief overview. If you want more details, hit me up and I'll shoot you some references.

**almostgone** · 07-01-2017, 09:06 AM

Ok, located where there chiropractor/physio office is. One more stop and I'm out of this shitty traffic.

**clarky.** · 07-01-2017, 11:52 AM

Originally Posted by almostgone

There are several tweaks you can make to totally change things up. I'm sure Kel has a ton of great ideas.
Since you have access to a shitload of equipment, you could even kind of do a DC type of HIT. Pick three exercises for each body part. Keep track of your weights and when you start breaking the upper end of the rep range, try micro loading instead of big jumps in weight. Much easier on the joints. If you get to the point you can't increase reps or weight, then you have to give that exercise up.for a while and move onto another exercise for that body part. Thats one thing about Dante's approach. You better keep a list of backup exercises handy, you really need access to lots of equipment, and the 1.25lb. and 2.5lb plates become your best friend. On the other hand, it kind of keeps the grind fresh.
First though, make sure you aren't just slap burnt out and see what Kel has in mind.

Just throwing that info out there, because you can lift HIT and live through it w/o burning out your body. You just have to adjust a tad.

Edit: You still have to deload/pullback frequently doing this. This was just a very brief overview. If you want me details, hit me up and I'll shoot you some references.

Good, info there mate.

**almostgone** · 07-01-2017, 12:16 PM

Thanks, Clarky! Just trying to contribute back to the thread and to a group that means a lot to me.

**AKD_FitChick** · 07-01-2017, 09:54 PM

Happy Saturday night guys. Bored out of my mind. Good lift this morning. Did back. Was first day back since the hospital. Needed it so much. Can't wait to hit it hard tomorrow too. Energy is a little hard without my carbs.

Working on the cut. Leaning out in some areas for sure. Trying not to lose muscle. Other areas I am still round and needs some work for sure. Little update shot.

Any thoughts on body fat just by picture? Guesstimate? You can be honest, I can handle it

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**clarky.** · 07-02-2017, 04:11 AM

D, you look stunning dear.

**clarky.** · 07-02-2017, 04:13 AM

Morning fellas/ladies, ma chest is on fire fuck its so fried. Rest day the day then back to it the mora. Probs shoulders and traps the mora. I've been doing a lot of work on ma side/rear delts and they are coming on good.

**almostgone** · 07-02-2017, 05:38 AM

Originally Posted by clarky.

D, you look stunning dear.

Absolutely! Keep doing what you're doing!

**OdinsOtherSon** · 07-02-2017, 09:36 AM

Originally Posted by almostgone

Absolutely! Keep doing what you're doing!

100% agree

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**AKD_FitChick** · 07-02-2017, 11:08 AM

Originally Posted by clarky.

D, you look stunning dear.

Thanks Clarky!!! Really appreciate that.

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**AKD_FitChick** · 07-02-2017, 11:09 AM

Originally Posted by almostgone

Absolutely! Keep doing what you're doing!

AG you know I appreciate that.

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**AKD_FitChick** · 07-02-2017, 11:09 AM

Originally Posted by OdinsOtherSon

100% agree

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You guys are going to make me blush.

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**AKD_FitChick** · 07-02-2017, 11:11 AM

Hey there guys! Happy Sunday. New TDEE this week. Headed to the gym in a bit, going back to 2 leg days a week. I really want to put more focus on them. Going to pile shoulders and arms together. Thoughts?

Meal prepping today, starting the week right!

I feel like I can't dedicate enough time to my arse when I do legs in one day.

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**kelkel** · 07-02-2017, 01:24 PM

Originally Posted by AKD_FitChick

I feel like I can't dedicate enough time to my arse
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Biting my tongue. It's bleeding now.

**AKD_FitChick** · 07-02-2017, 01:24 PM

Originally Posted by kelkel

Biting my tongue. It's bleeding now.

Ha ha!! Dish it out!

I can handle it

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**kelkel** · 07-02-2017, 01:38 PM

Originally Posted by AKD_FitChick

I can handle it

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Duly noted.

**AKD_FitChick** · 07-02-2017, 01:38 PM

Originally Posted by kelkel

Duly noted.

I just opened myself up to that one

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**Capebuffalo** · 07-02-2017, 06:20 PM

Originally Posted by AKD_FitChick

Happy Saturday night guys. Bored out of my mind. Good lift this morning. Did back. Was first day back since the hospital. Needed it so much. Can't wait to hit it hard tomorrow too. Energy is a little hard without my carbs.

Working on the cut. Leaning out in some areas for sure. Trying not to lose muscle. Other areas I am still round and needs some work for sure. Little update shot.

Any thoughts on body fat just by picture? Guesstimate? You can be honest, I can handle it

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18-20%
Need to see the legs. That will tell the tale.

**Capebuffalo** · 07-02-2017, 06:22 PM

Originally Posted by AKD_FitChick

You guys are going to make me blush.

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You and I both know you don't blush. Lol.

**Capebuffalo** · 07-02-2017, 06:22 PM

Originally Posted by AKD_FitChick

Hey there guys! Happy Sunday. New TDEE this week. Headed to the gym in a bit, going back to 2 leg days a week. I really want to put more focus on them. Going to pile shoulders and arms together. Thoughts?

Meal prepping today, starting the week right!

I feel like I can't dedicate enough time to my arse when I do legs in one day.

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What's the tdee this week ?

**Sfla80** · 07-02-2017, 07:32 PM

Originally Posted by Capebuffalo

18-20%
Need to see the legs. That will tell the tale.

Agreed. Women's bf is much more different then means. You are very lean. Looking great

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**MuscleScience** · 07-02-2017, 08:18 PM

I crushed a chest workout tonight. Had some massive pumps, I also mixed in some light squats to continue the knee rehab. Felt pretty good, I was shooting for 100 total reps mixed in sets of 10. I made it to 60 total reps before I shut it down. I started to get tired and my form was going of poo. No sense in pushing it. But that's the most volume on back squat I've done in since I hurt it. Pretty happy with that actually. Since it's actually only the second time I've back squated without pain.

**MuscleScience** · 07-02-2017, 08:19 PM

Originally Posted by AKD_FitChick

Happy Saturday night guys. Bored out of my mind. Good lift this morning. Did back. Was first day back since the hospital. Needed it so much. Can't wait to hit it hard tomorrow too. Energy is a little hard without my carbs.

Working on the cut. Leaning out in some areas for sure. Trying not to lose muscle. Other areas I am still round and needs some work for sure. Little update shot.

Any thoughts on body fat just by picture? Guesstimate? You can be honest, I can handle it

Sent from my iPhone using Tapatalk

Looking lean! Great work!!!

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