**Marcus's HIT Dungeon**

[TRA]

Well I have found myself at work for the 7th day in a row. Go ahead and add another 5 to that for this week. Maybe next weekend?

Get some down time, buddy!

[TRA]

Off for legs now. A bit bummed as I stayed the night away from home, had not good food this morning, and scrambled to get kiddos and everything else so ended up desperate for kcals and did a soft pretzel, bagel/cram chs, small milk. Hope the carbs carry me through legs and I will do nothing but protein afternoon and evening. I get friggin' grouchy when I get caught without food, and without good food for sure.

[TRA]

Legs - decent session. Need to realize I am still coming up to speed with the knee injury preventing leg work for 8 months or more. Getting a little impatient with myself in terms of increasing load but the knee pretty much reminds me immediately.

Prone ham curls, plate machine
1 w/u x 15
1 feeler x 12
1 w set x 11
1 w set w/ r/p x 2 to 13
Lots of half/quarter reps

SL BB deads
1 w/u x 15
1 w/u x 15 higher weight
1 feeler set x 12
1 w set w/ r/p to 12
1 w set w/drops to hit 15

Seated quad extensions - decided to venture into dynamic making sure to start at great than 90 deg (180 being full extension)
1 w/u x 15
1 w/u x 15 increased weight
1 w set x 12
1 w set w/ r/p to 14

Hammer strength linear hack press - this...kicked my arse
1 w/u x 15
1 feeler set x 12
1 w set w/ r/p to 11
1 w set w/drops to 10
This shattered me

Seated calf raises
1 w/u x 15
1 feeler set x 15
1 w set x 12
1 w set w/drops to 14

Standing calf raise
1 w set w/drops to 12

All sets included half/quarter reps. Seated calf raises were a bitch at first because my quads were burning where the pads from the calf raise rest on them the hack machine hit me so hard. Booyah!

Of note, knee really felt the hack squats so next time will decrease weight and increase reps because this hit the quads a lot harder in full spectrum than the seated leg press I was doing prior

[almostgone]

Debating on lifting or taking another day. Part of my brain says take a few more days off before jumping into it and part says get your lazy @ss moving.
Still have almost an hour before I have to make a decision.

[GirlyGymRat]

Debating on lifting or taking another day. Part of my brain says take a few more days off before jumping into it and part says get your lazy @ss moving.
Still have almost an hour before I have to make a decision.

Rest!

[almostgone]

Rest!

You know, I think I am. Tomorrow is Monday and I can get back into it then. Thank you, ma'am!

[marcus300]

Morning

[almostgone]

Morning, Marcus and everyone.

[clarky.]

Morning Big man, Fellas/ladies. Arms for me the day, off work september wk end, back the mora hope everyone had a good safe wk end.
Not had much training last wk, busy with stuff at home, and my brother having a big op. Going to see him this morning then going to get the mrs for lunch then gym lol. Report back this afternoon.

[almostgone]

Morning Big man, Fellas/ladies. Arms for me the day, off work september wk end, back the mora hope everyone had a good safe wk end.
Not had much training last wk, busy with stuff at home, and my brother having a big op. Going to see him this morning then going to get the mrs for lunch then gym lol. Report back this afternoon.

Best wishes to your brother, Clarky!

[Capebuffalo]

Morning all.

Hammer Strength Inclines

Smith Incline

DB Bench

[songdog]

Good morning Marcus Nach Cape Ag Clarky great day outside today!

[marcus300]

Noticed that my squatting line isn't what it use to be since my lay off and my mobility and flexibility are going to hinder me squatting correctly which will result in injury. I noticed its my ankle calves and hips what are throwing me off. My ankle comes up when testing it against a wall around 6" away and trying to get my knee to the wall, my hips are causing some butt wink and some slight tightness in my hams. Been working on all areas with my rumble roller but holding it on the muscle and letting it relax and dig deep into my hams and T-Bands, I've also been practising my ankle mobility so I can get down in the hole right without any uprising of my ankle. Takes me around 15 mins to get fully relaxed and properly loose to squat even with body weight but I think I might of not been paying attention to this from earlier days because now I feel really good to squat. Back is without tilt, ankles are great and calves are fully loose. I've been paying a great deal of attention to breathing and bracing without any weight and tightening up my core and my whole lower back and core are extremely stable. Not to sure how I will feel with weight on my back that's for another day and when I get the full go ahead to train again but my squatting line is improved the bar stays over the trunk all the way down arse to grass squatting and with zero butt wink.

[DCI]

Hopefully I will be able squeeze the gym in before college today

[DCI]

Just arrived having a coffee and had my own pwo on the way. Thinking of chest hopefully will get it done in about 35 or so mins will hammer it fast.

[kelkel]

Tomorrow is Monday!

Nailed it.

[TRA]

Debating on lifting or taking another day. Part of my brain says take a few more days off before jumping into it and part says get your lazy @ss moving.
Still have almost an hour before I have to make a decision.

I hate those limbo days. They don't come very often but when they do they're a bugger. I've had days when I thought I should be off but went to gym anyway and had a crap workout, burned that body part day and didn't get the mental reprieve that comes with a good workout. And then I've had days when I stayed off and realized later that I was in a good zone and should have worked out.
All I do now is try to determine if I can give close to 100% if I go to the gym. If I can't, I don't go. Fortunately haven't had too many days like that. Good luck, just be sure to rest up. Us old guys need our down time.

[TRA]

Morning Big man, Fellas/ladies. Arms for me the day, off work september wk end, back the mora hope everyone had a good safe wk end.
Not had much training last wk, busy with stuff at home, and my brother having a big op. Going to see him this morning then going to get the mrs for lunch then gym lol. Report back this afternoon.

Arms here too, Clarky. Hope your brother does stellar. Hit me up some time about fishing - I grew up in south eastern Idaho and spent a better part of my youth on the rivers fishing for big rainbow, cutthroat and German browns

[NACH3]

Morning Big Man AG, Clarky Cape TRAZ, Girly and everyone!

So I've decided to go to The Rothman Institute of Orthopedics as I'm thinking the way my shoulder isn't moving and is cracking all the time it may be due to a screw that's backed out between the 'ball' & the 'socket' causing all of this unwanted grinding of the joint - I'm gonna get an X-Ray as I know it'll show the bone and and hardware

I can't even lift my arm parallel to the ground or any and all other movements just cause severe pain that goes from the shoulder to the neck and down arms into hands plus spasms up into my occipital part of the back of my head causing major headaches... this may be the end of anything related to size for me if it's what I'm and my reg dr thinks - a real bummer and certainly a huge hurdle and mindfuck to get over! It's a pain that I've never felt in the 17 yrs of dealing with this and it's very sharp as well! Thought I'd give it a lil time but I can't deal with this type of pain tbh it's damn crazy!

Hope you all are and keep killing it!

[clarky.]

Morning Big Man AG, Clarky Cape TRAZ, Girly and everyone!

So I've decided to go to The Rothman Institute of Orthopedics as I'm thinking the way my shoulder isn't moving and is cracking all the time it may be due to a screw that's backed out between the 'ball' & the 'socket' causing all of this unwanted grinding of the joint - I'm gonna get an X-Ray as I know it'll show the bone and and hardware

I can't even lift my arm parallel to the ground or any and all other movements just cause severe pain that goes from the shoulder to the neck and down arms into hands plus spasms up into my occipital part of the back of my head causing major headaches... this may be the end of anything related to size for me if it's what I'm and my reg dr thinks - a real bummer and certainly a huge hurdle and mindfuck to get over! It's a pain that I've never felt in the 17 yrs of dealing with this and it's very sharp as well! Thought I'd give it a lil time but I can't deal with this type of pain tbh it's damn crazy!

Hope you all are and keep killing it!

Hope you can sort this asap mate, you have been through the wars over the years. Your due a break big guy.

[clarky.]

Ok fellas/ladies, did arms this afternoon and it went good. Nice ache in both bi's/tri's just now.

Standing db curls 3 sets

Incline db curls 3 sets

Cable curls 3 sets s bar

Wrist curls 3 sets a side

Db behind head tri ex 2 sets a side

Seated Db french curls 2 sets

Behind head tri ex cable 2 sets pic of bar below



Tri pd 3 sets s bar

Done and fried, enjoyed this the day, not much pain at all during this session. More of the pain was from the forearm not the bi the day.

[clarky.]

Best wishes to your brother, Clarky!

Thank you AG, he had to get his bowel out and get a bag. Fucking sin, he had a tear in it so no choice he's been really ill for the last few wk.
He's been in the hospital, they tried to get it down as it was swollen but nothing worked, they had to take it out before it burst.

[NACH3]

Hope you can sort this asap mate, you have been through the wars over the years. Your due a break big guy.

Thank you so much mate! Without this dungeon and it's personnel I couldn't have begin to think what I was going to do in the past but just keep on! Idk what this is really going to entail but I honestly thank you for your support it means a hell of a lot at this time buddy!

Thank you AG, he had to get his bowel out and get a bag. Fucking sin, he had a tear in it so no choice he's been really ill for the last few wk.
He's been in the hospital, they tried to get it down as it was swollen but nothing worked, they had to take it out before it burst.

So sorry to hear this... my Grandmother had a double lung transplant and was one of the longest survivors while her 'new' lungs were getting rejected by her body but she also had a 'colostomy bag' put in and it saved her life for yrs to come... she's past now but she's donated her body to Scuence so someone else could get better help!

I wish you and your brother all the best mate!

[DCI]

Smashed chest asap. Did flat incline decline inner db presses and db flies. Was fast and hard the cardio has def helped from last week for sure.

Now learning about the excitement that is macro economics

[TRA]

Morning Big Man AG, Clarky Cape TRAZ, Girly and everyone!

So I've decided to go to The Rothman Institute of Orthopedics as I'm thinking the way my shoulder isn't moving and is cracking all the time it may be due to a screw that's backed out between the 'ball' & the 'socket' causing all of this unwanted grinding of the joint - I'm gonna get an X-Ray as I know it'll show the bone and and hardware

I can't even lift my arm parallel to the ground or any and all other movements just cause severe pain that goes from the shoulder to the neck and down arms into hands plus spasms up into my occipital part of the back of my head causing major headaches... this may be the end of anything related to size for me if it's what I'm and my reg dr thinks - a real bummer and certainly a huge hurdle and mindfuck to get over! It's a pain that I've never felt in the 17 yrs of dealing with this and it's very sharp as well! Thought I'd give it a lil time but I can't deal with this type of pain tbh it's damn crazy!

Hope you all are and keep killing it!

Good luck with that! Discuss stem cell and at what point it may be indicated, and if they do the marrow stem - see if you can gather some info. Just remember if they don't do it they may downplay it a bit because after all, medicine is business. But definitely a modality to investigate at some point once the hardware issue is resolved. Good luck!

[marcus300]

Morning Big Man AG, Clarky Cape TRAZ, Girly and everyone!

So I've decided to go to The Rothman Institute of Orthopedics as I'm thinking the way my shoulder isn't moving and is cracking all the time it may be due to a screw that's backed out between the 'ball' & the 'socket' causing all of this unwanted grinding of the joint - I'm gonna get an X-Ray as I know it'll show the bone and and hardware

I can't even lift my arm parallel to the ground or any and all other movements just cause severe pain that goes from the shoulder to the neck and down arms into hands plus spasms up into my occipital part of the back of my head causing major headaches... this may be the end of anything related to size for me if it's what I'm and my reg dr thinks - a real bummer and certainly a huge hurdle and mindfuck to get over! It's a pain that I've never felt in the 17 yrs of dealing with this and it's very sharp as well! Thought I'd give it a lil time but I can't deal with this type of pain tbh it's damn crazy!

Hope you all are and keep killing it!

I understand the mind fuks mate, you know where I am if you need me. Let me know how things progress

[marcus300]

Venesection tomorrow then blood work in a few days

[NACH3]

Good luck with that! Discuss stem cell and at what point it may be indicated, and if they do the marrow stem - see if you can gather some info. Just remember if they don't do it they may downplay it a bit because after all, medicine is business. But definitely a modality to investigate at some point once the hardware issue is resolved. Good luck!

Thanks TRAZ... I'll be in touch again regarding this stem cell option I complete agree it's the best way forward coupled w/GH

I understand the mind fuks mate, you know where I am if you need me. Let me know how things progress

Thanks mate! I sure will keep you and the thread updated and I know you understand this moreso than anyone ATM! Again thanks for the ongoing support fellas, it means a great deal to me!

[kelkel]

Damn Nach, just damn. Lets hope for the best outcome.

[clarky.]

Arms here too, Clarky. Hope your brother does stellar. Hit me up some time about fishing - I grew up in south eastern Idaho and spent a better part of my youth on the rivers fishing for big rainbow, cutthroat and German browns

Nice fishing there .

[clarky.]

..

[Back In Black]

You are all old and falling apart.

And When I say 'you are' I mean we are.

[TRA]

You're all old and falling apart.

And When I say 'you're' I mean we're.

Funny - you don't look like you're falling apart. If I could look half as good as you I'd be tickled pink.

I'm the poster child for gravity...

[Capebuffalo]

Nacho I can fix that. Just swing by my office.


Clarky all the best for your brother.

[Back In Black]

Funny - you don't look like you're falling apart. If I could look half as good as you I'd be tickled pink.

I'm the poster child for gravity...

Lol, thanks.

I get more niggles, injuries take longer to recover from and I am lessflexible for the most part. My head says I am 27 but my body less so. I'm not falling apart but I don't think most people who are in good looking shape actually feels as good as they look.

[hammerheart]

Morning Big Man AG, Clarky Cape TRAZ, Girly and everyone!

So I've decided to go to The Rothman Institute of Orthopedics as I'm thinking the way my shoulder isn't moving and is cracking all the time it may be due to a screw that's backed out between the 'ball' & the 'socket' causing all of this unwanted grinding of the joint - I'm gonna get an X-Ray as I know it'll show the bone and and hardware

I can't even lift my arm parallel to the ground or any and all other movements just cause severe pain that goes from the shoulder to the neck and down arms into hands plus spasms up into my occipital part of the back of my head causing major headaches... this may be the end of anything related to size for me if it's what I'm and my reg dr thinks - a real bummer and certainly a huge hurdle and mindfuck to get over! It's a pain that I've never felt in the 17 yrs of dealing with this and it's very sharp as well! Thought I'd give it a lil time but I can't deal with this type of pain tbh it's damn crazy!

Hope you all are and keep killing it!

Very sorry to hear and hoping for the best.

[Capebuffalo]

Lol, thanks.

I get more niggles, injuries take longer to recover from and I am lessflexible for the most part. My head says I am 27 but my body less so. I'm not falling apart but I don't think most people who are in good looking shape actually feels as good as they look.

Amen

[TRA]

Lol, thanks.

I get more niggles, injuries take longer to recover from and I am lessflexible for the most part. My head says I am 27 but my body less so. I'm not falling apart but I don't think most people who are in good looking shape actually feels as good as they look.

I get that, the healing time and flexibility especially. 10 years ago I could extend my leg onto a counter and grab the bottom of my foot without bending my knee. Now...swear to god this is the truth...when I bend over with knees locked I can reach mid-shin. I showed my girlfriend and she laughed solid for about 10 minutes.

And for an interview about 4 months ago with my dress shirt and tie on due to a combination of inflexibility and being bound by my clothes I couldn't reach behind my head to get my suit collar down. I looked like an ape having a seizure. I finally had to take the jacket off and try and keep collar from flipping whilst putting it back on.

[NACH3]

Damn Nach, just damn. Lets hope for the best outcome.

That's definitely why I'm doing Kel... something is just way off whereas I've never felt 'this' type of pain ever... and I can deal with some damn bad pain but I'm hoping with PT and rehab I can get back to and stay at this type of weight - 205-215 at just a much more lower bf 8-9ish% would be perfect even at 205 tbh I'd be happy for a moment at least lol!

Thanks for well wishes will surely update...I think it'll be a good couple wks to get in there unless I go to the hospital(ER) and tell em I hurt myself lifting to see what the X-Ray actually says since it's bone and hardware...

[NACH3]

Lol, thanks.

I get more niggles, injuries take longer to recover from and I am lessflexible for the most part. My head says I am 27 but my body less so. I'm not falling apart but I don't think most people who are in good looking shape actually feels as good as they look.

I think this is all of us in some way shape or form lol - and I've yet to meet someone in their late 30s 40s and 50s(amen to you Kel and Marcus <-- if your not 50 your close lol - feel the way they look haha! That line is right on point BUB!