**Marcus's HIT Dungeon**

[clarky.]

Yeah Kel, but it’s free. Only in America could you expect to pay for health care and get in next day, duh.

Sorry to hear about your arm clarky, we need to work on your fly fishing technique.

technique is fine MS hahaha.

[clarky.]

Broomstick stretches and wall stretches

Cable side laterals- 2 w/u, Work (L)- 13+,rest pause, 6+. (R)- 12+, rest pause, 5+. Slow 8 count hold on partials.
Reverse flyes- Work1- 12+,rest pause,,5+. Work2- 12+, rest pause, 4+. Slow 5 count hold on partials.
D'bell presses- 3 w/u, Work1-6+. Work2- 6
B'bell shrugs- 2 w/u. Work1(front)-13. Drop a little weight. Work2(rear)-11+.
Superset with d'bell shrugs from the side-3, drop, 5+.

Finally am able to press 50s again without it hurting so bad that I wanted to rip my arm out of socket and hurl it across the shop. Still a long way from the 80s and 90s. Hope my right side doesn't decompensate too badly while the left side heals.

45 minutes.

Nice session mate and good news.

[clarky.]

Morning fellas/ladies, just had bloods done again. It was a repeat for inflamation it was high last time. (Ck) so just that.
Bi's have a wee ache this morning, just heading to the physio in 5-10 then off to work. Shoulders and traps the day for me, report back the night.

[almostgone]

Nice session mate and good news.

Thanks, Clarky. I'm just impatient. It's a ginger trait.

[OdinsOtherSon]

Good morning guys and gals. Hope everyone have an awesome day!


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[almostgone]

Good morning guys and gals. Hope everyone have an awesome day!


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You too, OOS!

[kelkel]

Yeah Kel, but it’s free. Only in America could you expect to pay for health care and get in next day, duh.

It's never free......

[kelkel]

Between Nach helping me with shoulders, BG helping me with Hammies and Marcus tips on triceps I have put on more size and growth in the last 3 months then training for years.

Outstanding! But those kind of compliments will go right to their heads.......

[kelkel]

Morning fellas/ladies, just had bloods done again. It was a repeat for inflamation it was high last time.

Are you referring to your CRP level?

[almostgone]

Are you referring to your CRP level?

CRP = C reactive protein?

[songdog]

Good morning Marcus Cape Ag Clarky D and the rest of you freaks! Well it's time to mow the yard should be the last time this year.

[clarky.]

Are you referring to your CRP level?

Cpk kel, she said ck.

CRP = C reactive protein?

CK is an abbreviation for creatine kinase - also known as CPK

[kelkel]

Cpk kel, she said ck.


CK is an abbreviation for creatine kinase - also known as CPK

Well it's quite normal for Creatine Kinase to be elevated. You work out. She should understand this.

[clarky.]

Hi fellas, ladies, ok went to the physio this morning, told her my forearm is wrose now and my bi it not so bad.
She did a few things to test strength ect between the arms.

Then she had a good feel about (kel stick to the topic) and she found a good few sore areas, my bi is better and a bit around the front of the forearm.
She said the pain is 100% the tendon coming from the bi to the forearm, she says the fibres are twisted and not lying flat like the should.

Very very light neg reps she said some other fucked up daft name but neg rep, till i feel it then stop i have not to wait till it hurt ect and she said i can train then to go back into shape ?. So that was that.

[clarky.]

Well it's quite normal for Creatine Kinase to be elevated. You work out. She should understand this.

Kel i even tried to explain this to the doc about the high liver #. I am going to print the info you gave me about it to take to the endo in a few wks because she was wanting to mess about with my Nebido.

[clarky.]

Did shoulders and traps the night, went ok.

Db side raises, 2 sets pre ex

Db side raises one working + rp 1 drop

One side at a time ^^

Rev pec dec 3 high rep sets

Seated shoulder press 1 working DD

BB shrugs 4 heavy sets

Done, i like doing the sets for rear delts on the pec dec, i just feel it better same as traps.

[kelkel]

Kel i even tried to explain this to the doc about the high liver #. I am going to print the info you gave me about it to take to the endo in a few wks because she was wanting to mess about with my Nebido.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3263635/

[kelkel]

Hi fellas, ladies, ok went to the physio this morning, told her my forearm is wrose now and my bi it not so bad.
She did a few things to test strength ect between the arms.

Then she had a good feel about (kel stick to the topic) and she found a good few sore areas, my bi is better and a bit around the front of the forearm.
She said the pain is 100% the tendon coming from the bi to the forearm, she says the fibres are twisted and not lying flat like the should.

Very very light neg reps she said some other fucked up daft name but neg rep, till i feel it then stop i have not to wait till it hurt ect and she said i can train then to go back into shape ?. So that was that.

Refresh my memory, this was diagnosed as a partial distal bicep tendon tear, correct? Light negatives (eccentric) will help and it's what I did for my tear on almost a daily basis for several weeks before I started normal reps. Think I was using something like 15 lbs or so for 3 sets of 10-15 reps. I did both arms this way, not just the injured one. It really helped. Know that it helps to retrain the muscle fibers / tendon to adhere to their proper form and function. Don't hyper-extend the bicep when doing this though.

[clarky.]

Refresh my memory, this was diagnosed as a partial distal bicep tendon tear, correct? Light negatives (eccentric) will help and it's what I did for my tear on almost a daily basis for several weeks before I started normal reps. Think I was using something like 15 lbs or so for 3 sets of 10-15 reps. I did both arms this way, not just the injured one. It really helped. Know that it helps to retrain the muscle fibers / tendon to adhere to their proper form and function. Don't hyper-extend the bicep when doing this though.

Yes kel exactly that, should i not train bi's just now again ?.

[kelkel]

Well, main goal should be to get the inflammation out (ice) first, which should only take several days, then implement rehab type training as discussed. Don't do anything else that will aggravate it. I was able to train everything else but I had to be very selective on back work. My exercise of choice was dumbell curls. I stuck with these for weeks until I was able to branch out a bit.

[clarky.]

Well, main goal should be to get the inflammation out (ice) first, which should only take several days, then implement rehab type training as discussed. Don't do anything else that will aggravate it. I was able to train everything else but I had to be very selective on back work. My exercise of choice was dumbell curls. I stuck with these for weeks until I was able to branch out a bit.

Thank you very much for the help again Kel. She did say to ice it.

[kelkel]

Thank you very much for the help again Kel. She did say to ice it.

Take the ice seriously. Not little sissy ice that barely makes it cold. 4-5 times a day until inflammation is out. When working out I used a neoprene elbow sleeve as well.

ps: be careful not to freeze the skin to much though. I've done that and it can take months for all the feeling to come back.....

[NACH3]

What's up fellas I'm baaaaack

Feeling great going to hit 90 meetings in 90days(alcohol) being an addict for life I now realize I can not control ANYTHING! Thanks for all your support guys and I'll be back in the gym tomorrow morning can't wait tbh really looking forward to being carved from fuckin stone!

I'll be on in the am and can't wait to see/I mean communicate w/you guys I'm stoked!

Much respect

Nach

[NACH3]

I reintroduced dairy after a three years long break. My gut felt only better as long as it's lactose free dairy, otherwise I would get horribly bloated.

Thanks Girly means a ton

[TRA]

Hola, folks. Back this afternoon. Fishing was a blast, had an awesome time with my son. Took a cooler and this insulation that kept ice good from yesterday noon til got home at 3. Got in a workout (below) and ate fresh fish after. Life is good!




Quick session because the girl friend was coming down so squeezed it in.

Shoulders

Standing DB front raises, palms facing in, alternating
1 w/u
1 feeler
1 w set w/ r/p x 2 to hit 12

Standing lateral DB raises
1 w/u
1 feeler
1 w set w/ r/p x 2 to hit 11, drop but couldn't get full rep, booyah

Seated bentover reverse DB flies
1 w/u
1 feeler
1 w set w/ r/p x 2 to hit 13

Seated DB press
1 w/u
1 feeler
1 w set w/ r/p x 2 to hit 11, drop +1, drop partials

Front BB shrugs in Smith (not truly a Smith I don't think because no angle to bar rails, they are straight up and down so a bit of a pain)
1 w/u x 12
1 feeler x 12
1 w set w/ r/p x 2 to hit 11

Good session, incredibly intensity. Was tired from not enough sleep, fishing and drive home but knocked out a great session.

Have bone marrow tap/stem cell injection manana so not looking forward to that. Have to take pre-procedure pain meds so don't think I can squeeze in a lift tomorrow. It would be chest after rest day but shoulders today so don't really want to hit chest < 24h after shoulders. Hope everyone had a great day.

Nach - great to see you back, buddy! Your lifts are going to be dialed in with the focus on the mind and spirit now!

[almostgone]

Cpk kel, she said ck.


CK is an abbreviation for creatine kinase - also known as CPK

Ah, I misread it as CRP. My creatine kinase is often skewed, especially if I've been on a decent lifting schedule.

[almostgone]

Think I may try to take vacation tonight. Will see what it looks like when I get there.

[clarky.]

Nach! Great to see you big guy .

Morning fellas/ladies, traps are fried this morning, delts have a wee ache. Bi's are nice and sore still. Rest day for me.

[clarky.]

Take the ice seriously. Not little sissy ice that barely makes it cold. 4-5 times a day until inflammation is out. When working out I used a neoprene elbow sleeve as well.

ps: be careful not to freeze the skin to much though. I've done that and it can take months for all the feeling to come back.....

Thank you Kel, i have a gel pack that goes in the freezer and it has a sleeve/ sock thing that it goes in so not direct on the skin.

[almostgone]

Looks like a negative on the vacation; will save it for later. Have already been asked to work Thanksgiving holidays next month.

[marcus300]

Haven't read all the previous post so sorry guys if I have missed anything just short on time at the moment. some treatment this week and tests and got some appointments next week in hopes everything is getting better and moving forward.I've also had blood work done for my trt and hopefully I will be able to start this up again......yes I had to stop it for various reason or I cut it right down to nearly nothing anyway but I should be good to go next week.

I'll be honest I feel slightly a fraud in here at the moment because I really am not sure if I will ever train like I preach again, infact I know I wont which I've come to terms with and was a hard thing to come to terms with when its ruled my life or the last 32 yrs. I dont know what I will do once I can put some overload into my body and get some growth going again, I know I wont be chasing size and I am in two minds if I ever will do any kind of proper training again. This feels funny to even say but let me get next week over with and see how things are.

When I look back in time fuking hell I was a big fuking cvnt and I didn't even know it lol, at least I can say that now without saying I still think I am small lol.

I will catch up with things soon and update and hopefully post a stupid arse workout so all of you can laugh but I will be the biggest stupid cvnt doing such weights that's for sure

[marcus300]

Please people stop fishing its just not right

[almostgone]

Haven't read all the previous post so sorry guys if I have missed anything just short on time at the moment. some treatment this week and tests and got some appointments next week in hopes everything is getting better and moving forward.I've also had blood work done for my trt and hopefully I will be able to start this up again......yes I had to stop it for various reason or I cut it right down to nearly nothing anyway but I should be good to go next week.

I'll be honest I feel slightly a fraud in here at the moment because I really am not sure if I will ever train like I preach again, infact I know I wont which I've come to terms with and was a hard thing to come to terms with when its ruled my life or the last 32 yrs. I dont know what I will do once I can put some overload into my body and get some growth going again, I know I wont be chasing size and I am in two minds if I ever will do any kind of proper training again. This feels funny to even say but let me get next week over with and see how things are.

When I look back in time fuking hell I was a big fuking cvnt and I didn't even know it lol, at least I can say that now without saying I still think I am small lol.

I will catch up with things soon and update and hopefully post a stupid arse workout so all of you can laugh but I will be the biggest stupid cvnt doing such weights that's for sure

Think we all have to make changes as we age or health issues arise, boss. Pretty sure I've even seen Dante advocate the higher end of the rep range for the 40 year old + group of people vs. grinding out 4-6 reps.
Think I speak for all of us when I say we're glad you're feeling better!

[NACH3]

Haven't read all the previous post so sorry guys if I have missed anything just short on time at the moment. some treatment this week and tests and got some appointments next week in hopes everything is getting better and moving forward.I've also had blood work done for my trt and hopefully I will be able to start this up again......yes I had to stop it for various reason or I cut it right down to nearly nothing anyway but I should be good to go next week.

I'll be honest I feel slightly a fraud in here at the moment because I really am not sure if I will ever train like I preach again, infact I know I wont which I've come to terms with and was a hard thing to come to terms with when its ruled my life or the last 32 yrs. I dont know what I will do once I can put some overload into my body and get some growth going again, I know I wont be chasing size and I am in two minds if I ever will do any kind of proper training again. This feels funny to even say but let me get next week over with and see how things are.

When I look back in time fuking hell I was a big fuking cvnt and I didn't even know it lol, at least I can say that now without saying I still think I am small lol.

I will catch up with things soon and update and hopefully post a stupid arse workout so all of you can laugh but I will be the biggest stupid cvnt doing such weights that's for sure

What's up Marcus & and gang!

That statement 'being and or feeling like a fraud' has got to leave your mind Big Man! you are one hell of a fukin teacher and without you and teaching it to us & me ida never have reached any goals I've ever set out to achieve in BBing! Fact! You & Kel & AG are the greatest assets of this board so please stop with that nonsense I get it I do I'm fighting the same thing ATM but fuk it I'm going for it again I feel as long as my shoulder can get strengthened I've gotta few more yrs etc of some heavyish lol lifting still! Love ya mate! And thank you

[NACH3]

Nach! Great to see you big guy .

Morning fellas/ladies, traps are fried this morning, delts have a wee ache. Bi's are nice and sore still. Rest day for me.

You too, mate! Glad to be back buddy!

[NACH3]

Morning fellas great to see everyone kickin ass b/c I'll be joining ya's today so the old me is coming back... I'm priming first gettin things back in order and running a 6 wk SBC! 6 wks is my limit but boy last time did it - boy did it work fukin bueatifully!

Great to hear all are well too as I am!

[Capebuffalo]

Morning All. Out of town for a bit but back. Have a great day.

[kelkel]

PT appt at noon today so stuffing my face now. Not sure if more dry needling is on tap today or not. Just can't wait for a 3" needle to be stuck into my hamstring multiple times. Then it's shoulders and triceps. Crap weather here.

[kelkel]

the girl friend was coming down so squeezed it in.

Nice!

[songdog]

Good morning everyone Nach it's nice to see you back!