**Marcus's HIT Dungeon**

[songdog]

Good morning everyone! and congrats BiB you look great bro! Taking my lawn mower out on it's weekly 2 1/2 hr run

[Sfla80]

Wow awesome job BIB congrats


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[Sfla80]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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[Igifuno]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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Good stuff, sfla, and glad you're healing up. I'm right with you gradually shifting into higher gears as well. Gotta slowly ramp up and the get ready to punch it!


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[Back In Black]

Good news sfla, sometimes something different is a good thing but at least you are back to it.

[almostgone]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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Excellent, Sfla! Don't worry about the amount of weight, just get the muscle stimulation right.
Re: the Xray. That is f-in awesome, man!

[GirlyGymRat]

Awesome mate. Congratulations!

Congrats!!! Well executed.

[GirlyGymRat]

I thought I was back a week ago. I'm back now. I managed to get in 2 - fasted cardio sessions and one lift. It was fugly!!!

Happy day to y'all!

[almostgone]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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Hell, now that I think about, a bunch of us are working with lighter weights due to issues right now. Clarky has a bicep that's been giving him grief, I've been having left shoulder problems and a few weeks ago it got so bad I couldn't curl a 20# bell due to a nerve entrapment at the shoulder, Kel is well on his way to building back up from a biceps injury from doing deads with a 700# safe or something along those lines.
Think we all are banged up, but you know how it rolls in waves. Just take your time, keep that good form that your body already knows, and ease into it!

[almostgone]

I thought I was back a week ago. I'm back now. I managed to get in 2 - fasted cardio sessions and one lift. It was fugly!!!

Happy day to y'all!

Excellent! That is progress.


Really can't see it being fugly, but glad you freed up some "GGR" time.

[NACH3]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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This is fuvkin great news! As AG stated stimulating the muscle is great on its own brotha... very glad to read and hear this - PM me so I can explain my phone situation lost all my contacts :/

Anyway keep your head high and confidence up! Your gonna come back stronger than you were! Believe it and receive it my man! Good to see you brotha!

[songdog]

I thought I was back a week ago. I'm back now. I managed to get in 2 - fasted cardio sessions and one lift. It was fugly!!!

Happy day to y'all!

Well there goes the neighborhood!

[Capebuffalo]

Wow BIB you look great. Nice conditioning. What do you figure you were 5-7% bf?

[Back In Black]

Wow BIB you look great. Nice conditioning. What do you figure you were 5-7% bf?

Skinny as fuck was the % lol. Definitely not 5, maybe 7-8%. The plan was to be the leanest on stage as previous comps the winner every time has been just that. So I was, but lost a bit too much 'weight'.

Putting that right as I've demolished so much food in the last 30 hours lol.

[AKD_FitChick]

What's up everyone! Been awhile. Had my follow up with doc last week. X-ray looks perfect he said. And even better news I can start the gym again. He said everything but squats and no twisting!!

So I've been to the gym twice since then. Doing very very light weight, and high reps. Feels amazing to be back in.

Feel like an ass with dinky weights but gotta change my mind set now.

Glad everyone is still going strong here. And hope to be back making posts again and joining to crew


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Yeah!!! You are back!!! So happy for you.


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[Capebuffalo]

Skinny as fuck was the % lol. Definitely not 5, maybe 7-8%. The plan was to be the leanest on stage as previous comps the winner every time has been just that. So I was, but lost a bit too much 'weight'.

Putting that right as I've demolished so much food in the last 30 hours lol.

7% at the most. You're making me want to do a Masters. Then I remember how hard it is. You did great.

[Sfla80]

Thanks everyone for the welcome back!

Can't multi quote lol

AG yeah I have seen all the injuries man, and we all have to go through it at some point. Like nach works through so much pain I can't imagine.

I've been reading but hard to catch up sometimes here. Hope everyone is recovering nicely!!! Lol

AKD ty and saw u started primo!!! This should be a fun ride!!

As for me, I still have pain, took long car ride, and that killed me. Also feel like an ass/old man in gym. The way I have to bend to pick up weights lol.

But I have a goal In mind. I'm close to my heaviest weight now, but it's not a good heavy. With this new routine, would be nice with muscle memory high reps low weight to cut up a little bit. But gonna take it slow. Tuesday is first day back to work, and starting slow. Only working 3 days until September.

Nach will send pm after this. Glad u are around and doing well.

So now have a question. All doc said was no SQUATS. So what about presses? Maybe start real light. 1 or 2 45 and see how it feels? Or just stick to ISO movements?

Thanks again and glad to be back!!

Too early to start a blast??? Hahahhah


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[AKD_FitChick]

Thanks everyone for the welcome back!

Can't multi quote lol

AG yeah I have seen all the injuries man, and we all have to go through it at some point. Like nach works through so much pain I can't imagine.

I've been reading but hard to catch up sometimes here. Hope everyone is recovering nicely!!! Lol

AKD ty and saw u started primo!!! This should be a fun ride!!

As for me, I still have pain, took long car ride, and that killed me. Also feel like an ass/old man in gym. The way I have to bend to pick up weights lol.

But I have a goal In mind. I'm close to my heaviest weight now, but it's not a good heavy. With this new routine, would be nice with muscle memory high reps low weight to cut up a little bit. But gonna take it slow. Tuesday is first day back to work, and starting slow. Only working 3 days until September.

Nach will send pm after this. Glad u are around and doing well.

So now have a question. All doc said was no SQUATS. So what about presses? Maybe start real light. 1 or 2 45 and see how it feels? Or just stick to ISO movements?

Thanks again and glad to be back!!

Too early to start a blast??? Hahahhah


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Ha ha ha! Yes too early to start a blast lol!

I am going to try to have a fun run at primo and var! See what happens! Whoop!


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[Sfla80]

Ha ha ha! Yes too early to start a blast lol!

I am going to try to have a fun run at primo and var! See what happens! Whoop!


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I look forward to seeing your progress!

Never ran primo. Heard amazing for women


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[kelkel]

So now have a question. All doc said was no SQUATS. So what about presses? Maybe start real light. 1 or 2 45 and see how it feels? Or just stick to ISO movements?

The thing to watch on any form of presses would be your lower back curling up, which it does when you bring the legs down toward the chest. If you keep the reps partial only you may be fine.

Good to see you back!

[Sfla80]

The thing to watch on any form of presses would be your lower back curling up, which it does when you bring the legs down toward the chest. If you keep the reps partial only you may be fine.

Good to see you back!

Awesome kel! Thank you, and always appreciate your feedback.

What would you say.....50% ROM?

And do you even think I should try at this point? Mind you I haven't done legs in over a year maybe more


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[kelkel]

Can't give a percentage as I don't know what would be the norm for you, but I wouldn't suggest much. You can feel when your low back starts to curl and there's no need to get close to that right now, imho. Hard for me to say if you should try or not. If you're allowed to do isolation movements I'd stick to them for a while first, then maybe simple body weight lunges and ramp things up from there based on how you feel. You're experienced enough to know the feedback from your body and make decisions based on that. Baby steps.

[Cuz]

Congrats on the win BIB, well deserved. Much respect

[almostgone]

The thing to watch on any form of presses would be your lower back curling up, which it does when you bring the legs down toward the chest. If you keep the reps partial only you may be fine.

Good to see you back!

Can't give a percentage as I don't know what would be the norm for you, but I wouldn't suggest much. You can feel when your low back starts to curl and there's no need to get close to that right now, imho. Hard for me to say if you should try or not. If you're allowed to do isolation movements I'd stick to them for a while first, then maybe simple body weight lunges and ramp things up from there based on how you feel. You're experienced enough to know the feedback from your body and make decisions based on that. Baby steps.

Exactly what Kel said, Sfla, and defo would start with the body weight movements, probably would keep a hand on a rack just in case I needed and assist or something.
If something doesn't feel right, don't do that movement.
Do you have any limitations on crunches or sit-ups?

[clarky.]

Morning fellas/ladies, Sfla great to see you back mate.
Am thinking arms the night, light high reps. Tri's will get destroyed lol, if not it will be back, report back the night.

[Capebuffalo]

Morning all. Let's go and get some today.

[almostgone]

Morning fellas/ladies, Sfla great to see you back mate.
Am thinking arms the night, light high reps. Tri's will get destroyed lol, if not it will be back, report back the night.

Morning all. Let's go and get some today.

Morning, guys! LOL, I posted a reply already and am having to edit. I somehow pasted in part of a grocery list Mrs. AG sent me. F-in Mondays.
Will be trying out some back exercises tonight to see what the arm and shoulder will tolerate. Did get in some decent stretching which was nice. I am still hobbled from squats Friday.

Hope everyone has a top notch Monday!

[songdog]

Good morning everyone! lets all have a great day and don't forget the milk and eggs bro!

[Back In Black]

Happy Monday everyone.

Back to reality today, have loads to do at work because I had a few days off.

Must have eaten close to 10000 calories since stepping off stage at 2pm on Saturday. Back to a good eating plan today as I will be on a Mediterranean beach in 7 days time.

[Capebuffalo]

Smith Incline shoulder width grip ss w/ wide grip
X10
X8
X6

Single DB incline center chest press
X10
X8
X8

Cable Crossovers x3 sets

[Sfla80]

Exactly what Kel said, Sfla, and defo would start with the body weight movements, probably would keep a hand on a rack just in case I needed and assist or something.
If something doesn't feel right, don't do that movement.
Do you have any limitations on crunches or sit-ups?

Kel, thanks man. I'll start very light ISO and some body weight movements.

AG honestly all he said was no squats. When I was PT we focused everything on core but never did sit up or crunches. And I haven't not done them in maybe a year because I couldn't before the surgery.

Might give it a go soon. Thinking of just having one day of cardio /core/abs


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[AKD_FitChick]

Top of the morning guys!!! Really tried to kill shoulders today, set out to do arms too, but mainly focused on shoulders! Happy Monday!

Really trying to carve these babies out!






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[Capebuffalo]

Top of the morning guys!!! Really tried to kill shoulders today, set out to do arms too, but mainly focused on shoulders! Happy Monday!

Really trying to carve these babies out!






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Looking good. Keep after it.

[Sfla80]

Top of the morning guys!!! Really tried to kill shoulders today, set out to do arms too, but mainly focused on shoulders! Happy Monday!

Really trying to carve these babies out!






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Looks great!

How long are you running this cycle?

Sorry if I missed it


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[songdog]

Top of the morning guys!!! Really tried to kill shoulders today, set out to do arms too, but mainly focused on shoulders! Happy Monday!

Really trying to carve these babies out!






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Now if Nach could put delts like that on OB he would be on stage!

[songdog]

Looks great!

How long are you running this cycle?

Sorry if I missed it


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Word has it she is a closet tren junkie that's why she is get os big so quick

[almostgone]

Top of the morning guys!!! Really tried to kill shoulders today, set out to do arms too, but mainly focused on shoulders! Happy Monday!

Really trying to carve these babies out!






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Nice carving job!

[AKD_FitChick]

Looks great!

How long are you running this cycle?

Sorry if I missed it


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10 weeks is my goal. Depending on sides. I am leaving for a 10 days will be on var but not primo for those days.

I started var 2 weeks before primo. Today was my 2nd pin.


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[AKD_FitChick]

Word has it she is a closet tren junkie that's why she is get os big so quick

What's tren?




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[Capebuffalo]

What's tren ?




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Just the most anabolic steroid ever. Makes mere men Gods. But will kill you if you don't respect it. 500 x more anabolic than testosterone .