**Marcus's HIT Dungeon**

[clarky.]

Morning fellas/ladies, chest is destroyed from sat. Will be shoulders and traps the day. Report back the night, have a good day everyone.

[clarky.]

The big man will be off for a wee while, as yous/most know he is going through some health issues and not doing to good.

[almostgone]

The big man will be off for a wee while, as yous/most know he is going through some health issues and not doing to good.

Thanks for the update, Clarky! Have been thinking about emailing him, but wasn't sure if he was up for email right now. Will drop him a line tonight or tomorrow.

[almostgone]

Was planning to lift this morning before going in on day shift , but didn't set my clock to alarm in time. Will get it done early tomorrow morning

[AKD_FitChick]

The big man will be off for a wee while, as yous/most know he is going through some health issues and not doing to good.

Awe. My thoughts and prayers are with him.

I am glad you are in contact with him.

Hoping for a speedy recovery.


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[AKD_FitChick]

Morning fellas/ladies, chest is destroyed from sat. Will be shoulders and traps the day. Report back the night, have a good day everyone.

Have a great day!!


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[AKD_FitChick]

Morning all!

AG, I was planning on lifting today too but slept through my alarm. Just tired this morning. I may lift later, tomorrow I am off work so maybe I will just wait till then.

Bed is pretty nice right now


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[almostgone]

Yes ma'am, I would rather be horizontal myself right now. Going to be a looong day.

[Back In Black]

What is I with alarms today? Had mine set on my phone for fasted cardio and my bloody battery ran out overnight so no alarm at all. Woke up an hour late but still did my cardio.

Sleeping in + Fasted cardio + calorie restriction + 2nd day on zero carbs makes Back In Black a sad boy

[almostgone]

What is I with alarms today? Had mine set on my phone for fasted cardio and my bloody battery ran out overnight so no alarm at all. Woke up an hour late but still did my cardio.

Sleeping in + Fasted cardio + calorie restriction + 2nd day on zero carbs makes Back In Black a sad boy

Dang....just dang.

[clarky.]

Have a great day!!


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Thanks D, right back at you.

[clarky.]

Hi fellas/ladies, did shoulders and traps, well i say shoulders it was just side and rear.

Db side raises 4 sets just kept repping till i could not

Rev pec dec 3 set

Rev cable fly 2 sets

Smith shrugs 4 sets

Done, no cardio the night. Simple fried done

Got done what i needed. Like i said, am working hard on side/rear delts and it is paying off.

[clarky.]

Got the physio the mora morning, first session with her as friday was just the usual paper work shit ect.

[clarky.]

What is I with alarms today? Had mine set on my phone for fasted cardio and my bloody battery ran out overnight so no alarm at all. Woke up an hour late but still did my cardio.

Sleeping in + Fasted cardio + calorie restriction + 2nd day on zero carbs makes Back In Black a sad boy

oh dear, No carbs BIB, awww man fuck that.

[Back In Black]

oh dear, No carbs BIB, awww man fuck that.

Ah well, carb cycling, it's a great tool for fat loss but the hardest thing is replacing the protein from carbs with real protein. It's hard work eating a fvck load of meat/fish. I feel fuller on 1600cals without carbs than 3000cals with them.

[almostgone]

Got the physio the mora morning, first session with her as friday was just the usual paper work shit ect.

Curious to hear what she has to say, Clarky. Hope it goes smoothly!

[almostgone]

Good night, ladies and gents. Need to be up early in the morning.

[OdinsOtherSon]

Good night, ladies and gents. Need to be up early in the morning.

Get that rest bro. Most over looked, underrated part of training.


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[kelkel]

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.

Do you wear any kind of neoprene or anything for heat or mild support?

[kelkel]

What is I with alarms today? Had mine set on my phone for fasted cardio and my bloody battery ran out overnight so no alarm at all.

Been complaining about mine for decades as well. Probably why I never do cardio.

[clarky.]

Morning fellas/ladies, nice ache on side/rear delts and traps. Think i might do back the night, report back the night.

[clarky.]

Curious to hear what she has to say, Clarky. Hope it goes smoothly!

Will get back to you the night mate.

[clarky.]

Ah well, carb cycling, it's a great tool for fat loss but the hardest thing is replacing the protein from carbs with real protein. It's hard work eating a fvck load of meat/fish. I feel fuller on 1600cals without carbs than 3000cals with them.

I always fancied giving that a go bib but don't know where to start really, i will get back to you the night for some info on it. Your the man for this stuff.

[almostgone]

I'm up and scarfing down some ground beef and sweet potato then off to the shop to get in some back exercise before heading into work. Hope to make it a short work day.

[almostgone]

Bah, this f-ing shoulder is screwing me up. Got a semi-decent back session in but now my left side is way yonder weaker although the shoulder doesn't hurt any worse yet. I've been noticing my right hand is leading my left hand on presses, rows, pulldowns, etc., but it was really obvious today. Also, the pain I do have is starting to work its way up into my left trap which makes me think my l. shoulder just isn't up to snuff at all. I'm impatient as fvck when it comes to stuff like this, so Thursday seems like it is an eternity away.
Also killed 2 small copperheads in the shop this morning. Looks like there are going to be a ton of them this year.

1 set of crunches, think it was around 130-ish or so
Did some lat and lower back stretching.

Close grip u'hand pulldown- 2 w/u, Work-4+ drop, 5+ w/ a 10 count hold on the partial.
D-ring parallel grip pulldown- 1 w/u, Work1- 3, drop, 3, drop,4+ w/ a 10 count hold on the partial.
Tbar rows- 2 w/u, Work- 6, rest pause, 3, rest pause, 3.
Low pulley rows w/V bar- 1 w/u, Work1-3,drop,5+ w/ a 10 count hold on the partial. Dropped just a tad of weight. Work2- 10, rest pause,4,-rest pause, 2+.


50 minutes total which is a bit slow for me considering I didn't get deads in. I was leery of trying the pull on them w/ my left side lagging so badly. Guess if I have to quit working the shoulder for a while I my split will change to focus on hitting legs and rehabbing my shoulder.
squats and calves
triceps/chest for whatever I can do as far as flyes or presses. I tried pushups and the shoulder didn't like it at all, but might be able to have a go at floor presses? At least for triceps, I can still hit my reps on pressdowns in a fairly normal fashion, but close grip presses are defo out. D'bell extensions, kickbacks or skullcrushers will have to be fairly light?
legs and calves
Biceps for whatever exercises I can do but go a good bit lighter weight and high-ish reps and lots of hyperextensions for my back. Even supported curls and preachers were awkward last time.

I don't know, we'll see how it goes. Did I mention that I'm impatient as fvck when it comes to stuff like this?

[OdinsOtherSon]

Hang in there AG! Let Thursday come around and hopefully you'll have some answers. That's always the biggest thing for me...not knowing! I've heard it said a lot on these boards, this is a game of longevity. Play it smart to have a long life in this lifestyle. You need answers more than anything else right now. Two days man!! Just two days!!

[OdinsOtherSon]

Good morning all, and Happy Independence Day!

About to hit a little foam rolling then off to the gym for some chest work.

[OdinsOtherSon]

Morning All. Back to the ole salt mines. Everybody have a great day.

[Back In Black]

Been complaining about mine for decades as well. Probably why I never do cardio.

Sadly, it's essential for me at the current time.

Did you never even do it for contest prep?

[Back In Black]

Hurray for carbs, 650g of the fuckers today

[almostgone]

Hurray for carbs, 650g of the fuckers today

Wow!!! That ought to fill out the muscles nicely!

[almostgone]

Going to head outside and sweat it out in the sun so the MT2 can do its thing. Chiro appointment tomorrow!!!
Hope to get to the shop to get in some kind of lifts tonight.

[clarky.]

Hi fellas/ladies, got back done yesterday it was good.

Seated low cable row 2 sets drop 3 sets srop 1 set

Low hammer row 3 sets drop 2 sets

T bar 2 sets drop 3 sets

Rack pulls 3 sets drop 1 set

Straight arm pd's 2 sets

Cardio 10min

Done, good session felt strong. No arm probs, lots of ppl telling me am looking good/big so chuffed to fuck as a work ma ass off. Finally keeping everything, over the last few year av had some virus shit about twice and been ill for a good month or more at a time and lost everything.

[clarky.]

Rest day the day, back to it the mora, it will just be tri's as i have not to train bi's. So qas at the physio and she has seen a difference in the forearm with the ex she told me to do. A difference as in the muscle is not a tight as it was and i have more movement/ flexibility.
She game me some bands and more exercises to do for the bi and forearm.

[Back In Black]

Wow!!! That ought to fill out the muscles nicely!

They did. Filled out my gut too and gave me some gas that I never have (unless I invest sucralose). Hoping to look awesome in the morning lol

[kelkel]

Sadly, it's essential for me at the current time.

Did you never even do it for contest prep?

Never did. Remember though, when I competed you didn't have to be as thin skinned as you do now to be successful. Twas much healthier back then. Now I'd have to do it without question to keep up with these young fvckers.

[Back In Black]

Never did. Remember though, when I competed you didn't have to be as thin skinned as you do now to be successful. Twas much healthier back then. Now I'd have to do it without question to keep up with these young fvckers.

My thoughts exactly.

Another reason you haven't jumped back on the stage yet, lol.

[kelkel]

My thoughts exactly.

Another reason you haven't jumped back on the stage yet, lol.

Honestly can't imagine conditioning being much of an issue for me even today due to being quite thin skinned, apparentely. I'd just need guidance about the current trends of it all (re dieting pre contest) so I don't F things up. Re competing, if I'm injury free and healthy it'll happen next year at either masters nationals or the universe. Hopefully.

[Sfla80]

What's up everyone. Been a few. Typical days for me. Relaxing, pt , walking. Pool.

Feeling a lot better , I'm able to sit more. Actually drove to see my dad finally. Was able to drive the 40 mins with little.

Only small issues now, immediately as I sit down, the opposite leg starts to tingle. Like the feeling of the beginning of ur foot falling asleep. It comes instantly the goes away and comes back. Very weird. But all in all getting better.

Pt is basic but working.

Massaging pic, working on scar tissue and joints.

Everything u squeeze core for 10-15 secs with the movement. And everything is on the table. With medicine ball, elastic bands or the abs balls.

Bridges. X 20 holding core for 15 secs
Abductors x20 with medince ball
Adductors x 20 with bands
Ab ball oblique to side. Holding 10seca each side.

Ab ball knees to chest

Knee to chest one time no ball. Squeezing and holding

They r taking it very very easy on me but it's helping.

Miss you guys here

Hope everyone is kicking ass



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[Sfla80]

What's up everyone. Been a few. Typical days for me. Relaxing, pt , walking. Pool.

Feeling a lot better , I'm able to sit more. Actually drove to see my dad finally. Was able to drive the 40 mins with little.

Only small issues now, immediately as I sit down, the opposite leg starts to tingle. Like the feeling of the beginning of ur foot falling asleep. It comes instantly the goes away and comes back. Very weird. But all in all getting better.

Pt is basic but working.

Massaging pic, working on scar tissue and joints.

Everything u squeeze core for 10-15 secs with the movement. And everything is on the table. With medicine ball, elastic bands or the abs balls.

Bridges. X 20 holding core for 15 secs
Abductors x20 with medince ball
Adductors x 20 with bands
Ab ball oblique to side. Holding 10seca each side.

Ab ball knees to chest

Knee to chest one time no ball. Squeezing and holding

They r taking it very very easy on me but it's helping.

Miss you guys here

Hope everyone is kicking ass



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See a few things I have to edit because of stupid autocorrect. But can't. Sorry


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