**Marcus's HIT Dungeon**

[NACH3]

I've literally put a 6 ft pipe on a lug wrench stood on the end of it and bounced up and down on it to loosen the damn thing.

That's what she said....

[clarky.]

That wee blast sounds nice big guy, would like to see you doing a show and following your progress.

[hammerheart]

I'm going to blast down the whole of my body hair, can't take the temps and high humidity we are having in Italy with this fur on.

[almostgone]

Crap, hurting like hell. Guess I will go see what I can do. Another appointment tomorrow, maybe that will help.

[NACH3]

Crap, hurting like hell. Guess I will go see what I can do. Another appointment tomorrow, maybe that will help.

Damn AG, your due for a damn break yourself!!! Sorry to hear this bug guy... hope she can loosen you up enough to get your ROM back etc.... and a speedy recovery!!

[clarky.]

Damn AG, your due for a damn break yourself!!! Sorry to hear this bug guy... hope she can loosen you up enough to get your ROM back etc.... and a speedy recovery!!

X2 mate.

[clarky.]

Morning fellas/ladies, side/ rear delts nice and sore this morning. Traps have a nice wee ache to them.

Am going to do a bit chest and tri's the day a think av never did this as yous know, can't do bi's so chest with tri's it is. Or back lol naaa joking.

Should be finished work by lunch the day or earlier, so looking forward to this 2 wks off. I will be training when in England though.

[almostgone]

Pretty wimpy lift but I did what I could, demotivating as it is.

RC exercises with a light band
Broomstick stretches

Incline flyes w/ presses- 2 w/u, Work1-10 flyes, 6 presses, Work2- 10 flyes, 3 presses. Dropped a little weight. Work3- 10 flyes, 4 presses.
Incline b'bell bench w/ dry bar- 4 x 10. Just trying to get something in here. Painful, though.
Incline d'bell bench - Work1- 9 reps. Drop weight. Work2- 9 reps. Drop a little more. Work3 w/ parallel grip- 8+ reps. Edit: On the last set In went with a slow 5 count positive and negative.
Wrist curls w/ dry Oly bar- Palms up to failure, couldn't even get 1 rep with my palms down. My l. forearm is soooo weak. I think it and l. tricep is trying to make up for the the bum shoulder?
Weights are about half of what I used to do. Fvvvvck.

[NACH3]

Morning AG, Clarky, Cape, Song, Sfla, D

Biceps are really sore.... did like 5w sets of hanging concentration curls at about -2 reps but by the 5th set I was getting 6-8 then forcing with other hand good stuff - peaks are sore!

Legs today!

Keep kickin ass everyone!

[Capebuffalo]

Looks like it will be Monday before I can get back in the gym. Monday can't come soon enough. Morning all.

[almostgone]

Morning, Cape.

[Capebuffalo]

Morning, Cape.

Morning Ag. How's it going?

[songdog]

Good morning Marcus Cape Nach Ag Clarky D we got to stir things up around here it's been a little slow summer is hard on us around here.I know I will get that monkey from the movie Every which way you can and do a pose down with OB!

[Capebuffalo]

Good morning Marcus Cape Nach Ag Clarky D we got to stir things up around here it's been a little slow summer is hard on us around here.I know I will get that monkey from the movie Every which way you can and do a pose down with OB!

Right turn Clyde.

[almostgone]

Morning Ag. How's it going?

Decent, I reckon. Almost time to get off of work for the day, so that's a plus. How about you? Staying busy?

[hardgainer1]

Did squats today first time in 10 years..... wobble while I walk, gonna be sorrre.

[almostgone]

Ok, physio got some more scar tissue @ pec/anterior delt broken up. Pain is decreased a good bit She told me to go at it pretty intensely this weekend but with lighter weight and do a lot of stretching, emphasis on a lot, and use the IR lamp 3-4 times a day. If the shoulder holds up for now, she will give it a break.and start on my hammies and back. Only thing she said be particularly conservative on are presses, flyes, and curls. Everything else is fair game.

Big salad w/ 10 oz. grilled chicken and a half of a grapefruit down the hatch and it's bedtime here in SC!

[Back In Black]

Looks like it will be Monday before I can get back in the gym. Monday can't come soon enough. Morning all.

Sounds like a plan.

Did squats today first time in 10 years..... wobble while I walk, gonna be sorrre.

Maybe not today and maybe not so much tomorrow but the day after you're gonna hurt!

Ok, physio got some more scar tissue @ pec/anterior delt broken up. Pain is decreased a good bit She told me to go at it pretty intensely this weekend but with lighter weight and do a lot of stretching, emphasis on a lot, and use the IR lamp 3-4 times a day. If the shoulder holds up for now, she will give it a break.and start on my hammies and back. Only thing she said be particularly conservative on are presses, flyes, and curls. Everything else is fair game.

Big salad w/ 10 oz. grilled chicken and a half of a grapefruit down the hatch and it's bedtime here in SC!

Years of (ab)use man. Catches up with us all in one way or another. I see my therapist now s much for prevention as for cure. Keep up with the stretching plan.

[kelkel]

I'm going to blast down the whole of my body hair, can't take the temps and high humidity we are having in Italy with this fur on.

it's upper 90's here as well. Ridiculously humid too.

[kelkel]

Did squats today first time in 10 years..... wobble while I walk, gonna be sorrre.

Why 10 years?

[almostgone]

Years of (ab)use man. Catches up with us all in one way or another. I see my therapist now s much for prevention as for cure. Keep up with the stretching plan.

Yes sir. I think that I really exacerbated the whole problem by neglecting to stretch frequently.

Edit: Thinking back on when I used to lift DC style HIT, I always did my stretches after I lifted and didn't have this many issues. Guess I need to drag out my old notebooks and flip through them.

[clarky.]

Why 10 years?

Lol waiting on this, as i was going through the posts.

[clarky.]

Morning fellas/ladies, sorry a was just far to busy yesterday and last night getting a few things ready.
I did tri's and a wee bit chest as the forearm was giving me a wee bit crap on chest.

Flat db skulls 3 sets

CG bp 3 sets. Smith

Behind head tri ex 4 sets cable. V bar

Tri pd 3 sets V bar

Slight incline db fly 3 sets

Done, could not press because of the arm. Still no bi's so am being a right good boy.

Edit, tri's are fried.

[Back In Black]

Back from fasted cardio, dropping some scrambled eggs and oats before I head back and do rack pulls and obliques/core.

It's all coming together I think.

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D well finally got that tire off it took a 10lb hammer to do the job and the tire is no good.

[almostgone]

Good Morning Marcus Cape Nach Ag Clarky D well finally got that tire off it took a 10lb hammer to do the job and the tire is no good.

Are the threads on the studs still in decent shape? They had to have been over torqued and the male and female threads seized.

[Back In Black]

Morning all.

Breakfasted and just about to head out for chest, calves and more fuvking cardio lol.

At least today is a carb day (400g), better enjoy them as I'm carb free for 3 days after today.

Have great days everyone.

[almostgone]

Right back at you, BIB! Woke up early and checked on a neighbor's livestock for him. Was enjoying the quiet and wildlife @ 3 a.m. and somehow managed to get ankle deep in fresh cow sh!t. Glad I wore boots and not tennis shoes.

[almostgone]

Morning, everyone. Think I'm going to zap the shoulder under the IR lamp for 20 minutes or so and then go from there.

[Capebuffalo]

Morning.

[songdog]

Good Morning Marcus Cape Nach Ag Clarky D well tried doing a lil training the other day nothing heavy high reps just to see how things go.So far so good let's hope it stays that way! Oh Nach if my grass dries you can come by and mow my lawn but plz don't roll the mower the wife will shoot us both

[kelkel]

Morning all.

Breakfasted and just about to head out for chest, calves and more fuvking cardio lol.

.

Do some extra cardio for me please.

[Back In Black]

Do some extra cardio for me please.

Man I'm spent with all the cardio, I have none spare left in me.

You will need to learn to do your own!

[NACH3]

Afternoon all!

Gotta good tri dominant and shoulder MP press done & a lil biceps

- Smith MP press
Pyramided up to 275
2w 7/5 + forced DD(slowed it down TUT)

- incline skulls into CG presses
2w(110) 8-10/6-8 DROP(80s) TUTx2 8+/6+

- weighted dips
2w failure

- EZ BAR CURLS
2w 10+ DD 6+

- CG pushdowns
2w 8-12 DD 6-8

- WG rev pushdowns
2w 10-12 DD 8-10

- CG pushdowns
1w DD

- CG curls
2w 8-10 DD 6-8 TUT + 1w 21s to burn out

Good stuff just waking everything back up - next wk gotta be more consistent
Tomorrow Back!

[kelkel]

Back and shoulders for me yesterday. Things are going well. Went to the doc earlier in the week and he said my bicep is good to go and to resume lightly training it. Been doing that for a month already though. Weights on back work are slowly coming up as confidence builds in my arm.

Pulldowns palms front: 3 sets 10-15 reps strict
Smith supported rows: 3 sets anywhere from 6-10 with RP's. Still friggen love this movement.
T bars (old fashioned): 3 sets 8-10. Only 1 plate off normal weight. Felt good here.
Dumbell rows lying on incline bench: 2 sets to failure
Rear shrugs

Smith front press: 3 sets with DD on last. Went heavy. 5-8 reps
Laterals: 3 sets 10-12 strict.
Rear laterals on incline bench: 3 sets 10 ish reps.

Great day. Crushed it. Feel like I'm making progress after a year of just TRT! Here's a pic from yesterday of my old arse for ridicule.

[Obs]

Back and shoulders for me yesterday. Things are going well. Went to the doc earlier in the week and he said my bicep is good to go and to resume lightly training it. Been doing that for a month already though. Weights on back work are slowly coming up as confidence builds in my arm.

Pulldowns palms front: 3 sets 10-15 reps strict
Smith supported rows: 3 sets anywhere from 6-10 with RP's. Still friggen love this movement.
T bars (old fashioned): 3 sets 8-10. Only 1 plate off normal weight. Felt good here.
Dumbell rows lying on incline bench: 2 sets to failure
Rear shrugs

Smith front press: 3 sets with DD on last. Went heavy. 5-8 reps

Stud! Good work!

[Back In Black]

Morning all.

Trained quads core and a bit of cardio. 20 reps front squats - nice!

First day of 3 of zero carbs so just about to tuck into steamed cod fillets and some zero carb cauliflower and broccoli soup.

Have a great day.

[almostgone]

Morning all.

Trained quads core and a bit of cardio. 20 reps front squats - nice!

First day of 3 of zero carbs so just about to tuck into steamed cod fillets and some zero carb cauliflower and broccoli soup.

Have a great day.

You have my sympathies on the zero carb days, but I will say you put together a decent meal. Great sounding meal, actually. I grabbed some halibut and have been debating steaming it on a basket over water.
I decided to steam some salmon a few weeks back and I can say with great confidence that I didn't need to use the pressure steamer. Made a very mushy mess that I used by spooning it over rice. Taste wasn't bad, but the texture of salmon paste isn't all that.

[almostgone]

Have been nuking my shoulder and stretching frequently all weekend. It's to the point now that I've recruited the wife to help me. Pretty much get her in a position where she has me in arm bar and after I reach the extent I can stretch my arm back, she very gently, I mean gently, moves toward hyperextending it. I think the posterior capsule is probably 50% better than it was a week ago. If it starts aching at all, I can get rid of it just by stretching my arm across my body.
After I finish my good deed for the day, I plan to go back home and zap it with the IR light for 15 minutes and then go to the shop to work legs. Need to get it done early before Cape cranks up the heat again. It has been really nasty recently and we aren't even into August yet.


Edit: If any of you get your wife/lady to help you stretch like I mentioned above, make dang sure they know to move slow and easy, and don't let them pop their hips up unless you are ready for it. When I f-ed up my shoulder last time she got the hang of it then. She had gone to a few of my PT sessions and just didn't have enough upper body strength to assist the stretches like the therapist was doing, so we had to improvise. A little goes a long way, but it is more productive than what I am able to do on my own.

[Back In Black]

You have my sympathies on the zero carb days, but I will say you put together a decent meal. Great sounding meal, actually. I grabbed some halibut and have been debating steaming it on a basket over water.
I decided to steam some salmon a few weeks back and I can say with great confidence that I didn't need to use the pressure steamer. Made a very mushy mess that I used by spooning it over rice. Taste wasn't bad, but the texture of salmon paste isn't all that.

Lol, cooking fish can be a bit tricky for sure. I actually had scrambled eggs and a salmon fillet for breakfast, I microwaved the salmon in a bag and it was actually ok, not as good as pan frying but cleaner and less smelly.

TBH i0the first 2 days of zero carb aren't that bad, just need to be organised and have routine. It's only a 5 week diet anyway, couldn't cope with it long term.