**Marcus's HIT Dungeon**

[clarky.]

Back traps

- CG pulldowns
130/45/75/90/205
2w(205) DD

- T-bars old school
W/u's
2w(4.5plates) 8+ drop 3plates x2

- one arm rows
1w(stacked) 6-8 DD

- one arm smith rows
2w

- D-ring seated high row

Behind back shrugs
3w w/3sec hold at top

Very Nice big guy.

[clarky.]

Crunches- ~ 140
Back stretching

CG overhand pulldown- 3 w/u, Work- 6+, rest pause, 3+, rest pause, 2+ w/ a 10 count hold on partials.
D ring bar pulldowns- 1 w/u, Work- 5+, rest pause, 4+, rest pause, 1+ w/ a 10 count hold on partials.
Tbar rows - 2 w/u, Work1- 6 reps, drop a plate. Work 2 - 9 reps.
Low pulley rows w/ V handle - 1 w/u, Work 1 - 9+ reps. Drop a little weight and grab some air. Work 2- 9+ reps. Drop a little more weight. Work 3 - 10+ reps. 10 count hold into a slow negative on all partials.

Didn't really do any low back work; back and hams are still smoked from Thursday's squats.
Left arm is responding better it seems. More weight on almost all exercises, so maybe the nerve continues to heal. Rowing and curling movements are stronger than last week it seems but hammer type movement still suffer.

46 minutes total.

Ohh very nice to mate, good news on the arm mate, am just going to chop mine off fucking stupid fucking thing is fucked .

[clarky.]

1200 PT appt today. Probably more 3" needles in the hamstring! Yeah! Hopefully find out when I'll have my first laser therapy appt as well. Overall I can feel it improving daily. Using the leg on steps now is a non-issue, when before it was right leg, right leg, right leg and so it. Doing PT at home as well daily. Main thing is eccentric seated leg curls. Pull down the the good leg and bad leg it up for a slow 10 seconds. 3 x 10 of these. Scary actually but they're working. Then the bench squats are interesting. Depth is getting better on these as well.

Progress!

Good news Big guy.

[NACH3]

Very Nice big guy.

Thanks mate... I'm getting into that groove... I've been working on a few macro splits buddy I should have em by tomorrow I'm thinking

[clarky.]

Hi guys

I don't like posting much here at the moment because I use to be fuel for the fire for you all or at least was a contributor to your drive for size and sessions and these days I feel due to these out of my control I cant and I don't want to be here posting sh1t about things going on in my health life. So sorry for my lack of content but I truly don't have any and I will update you all one something remarkable whats happened over the last with some treatment and tests ive had done .

I am going seeing my haematologists tomorrow which is something they are now concentrating on and an area they want to get stable again. This is going to be interesting to see what my bloods come out at and also I got an appointment with my doctor regarding my trt - which again is crucial to many things, so big week yet again.

But will know more soon regarding training and if I ever will return to it, this is two fold one is because of me how I feel inside and second things what have gone on over the past year.

I get pulses of excitement when I read your sessions which tells me something is still inside of me and also the journey we have all taken together so far. Keep on pushing guys

Hi big man, hope everything goes ok. Looking forward to you getting back training again, miss your session.

[TRA]

Hey guys, behind on posts so sorry. Been busy trying to catch up after vacation and friggin stem cell. So, went like this...tapped the L hip for marrow, didn't numb the bone surface enough so after sweating about 2L in 2 min and keeping from passing out from the drill through the bone felt better. He did PRP along with the Stem cell this time, which I didn't care for at all because the PRP inflames the knee to no end for several days. 5 d post procedure and little relief so will give it another couple of weeks and may consult for knee replacement. Have already come to terms with that. Moving forward only with constantly adjusted attitude. Hip pain not subsiding much, though which is a bummer, no pun intended. Went to gym for first time today and hip bothered me a LOT seated for presses, wah. Got the mental reprieve I needed and good to be pumping iron again. Surprised at decrease in strength already, though with 10 days since chest last is all. Fully rested but trying to shake nasty pain meds out of system. Brrr.

Chest
Hammer strength unilateral plate press
1 w/u x 12
1 feeler/w set x 12
1 w set w/ r/p to hit 6 (went too heavy) so transitioned to drop sets x 3 to hit 13, hella burn but mostly in lateral chest/ant delts

Seated cable press s/s with cable flies
1 feeler set x 12
1 w set w/ r/p x 2 to hit 12/14 press/flies

Inclined DB press
1 feeler set x 12
1 w set w/ r/p x 1 to hit 11, drop x 1 to add a couple more to complete failure

Standing upper pec cable flies
1 feeler x 12
1 w set w/ r/p x 2 to hit 11

Halfs/quarters on all sets. Mad burn in lateral chest by end, could hardly find comfortable position to hold arms. A lot of pump in anterior delt which is not normal for me on chest days, so who knows. Intensity definitely increasing as routine takes much less time. Feels weird because I am used to being in gym longer but I was still huffing and aching as I exited.
Back/bis tomorrow, Ortho said I would work seated press as early as Wednesday. I will try and if it lights up the knee will push through and see replacement doc and continue to try to hammer quads. Long post.
Tbol ends next week, not sure what I think about it, seems like it took some time to kick in and had to go fairly high with dose to feel effect, and seems like it's just now full steam and near time to quit. Anyone else have experience like that?

Hope everyone is doing well and lifts are good.

[TRA]

Hi guys

I don't like posting much here at the moment because I use to be fuel for the fire for you all or at least was a contributor to your drive for size and sessions and these days I feel due to these out of my control I cant and I don't want to be here posting sh1t about things going on in my health life. So sorry for my lack of content but I truly don't have any and I will update you all one something remarkable whats happened over the last with some treatment and tests ive had done .

I am going seeing my haematologists tomorrow which is something they are now concentrating on and an area they want to get stable again. This is going to be interesting to see what my bloods come out at and also I got an appointment with my doctor regarding my trt - which again is crucial to many things, so big week yet again.

But will know more soon regarding training and if I ever will return to it, this is two fold one is because of me how I feel inside and second things what have gone on over the past year.

I get pulses of excitement when I read your sessions which tells me something is still inside of me and also the journey we have all taken together so far. Keep on pushing guys

I certainly get where you are coming from and though I haven't known you for very long you have made an enormous impact on me in a very short time here. I am going to be selfish here, mate, and tell you that even if you are not working out you have so much to offer and are an incredible source of inspiration. If there is any way you can see fit to live vicariously through some of us lifting here please do. I understand completely the way a health issue can gut you, and I empathize with that. But if it gets you out of yourself to come here and critique and offer hard ass commentary and motivation by all means please do. Only if it works for you of course, and again, I admit this is selfish on my part. I don't disregard what you have going on, thought maybe an appeal would help you keep your mind off not being able to work out and health issues a bit if you focus on driving up the intensity here, haha. Whatever works for you big man, but I won't complain if you want to take out some of your angst on my workouts and at times lackluster performance. I'm 56, looking at a total knee replacement likely soon, and have a potentially small window to try and accomplish some muscular development I have sought my entire life. I got started in the building phase way late, so am all for ramping up the intensity.
Anyway, just a thought. Hope things are going well and you are able to get some good living in a day at a time. Cheers, brother

[kelkel]

Very true AG, that damn ego of mine lol

Serious overload right there, wished I had access to a smith sticking to free weights until then but I don't want any part of a 305lb mp lol

Exactly how you get hurt Cuz. Right Nach?

[kelkel]

Everything was in range except platelets were high and hemcrit high a tad but that's normal with trt, he said all was fine I could donate blood if I wanted now free T we didn't test but sbgh or whatever we did and it was 8.1

High Hema is not always normal. Goal is to find a dose that keeps your FT near the top of range, you don't need to donate often or at all and you don't need an AI. That's the best case scenario but not always achievable, especially for guys like us. But when it comes to donating when hema is high, you don't wait, you donate. The last thing you need is thick blood.

[Cuz]

High Hema is not always normal. Goal is to find a dose that keeps your FT near the top of range, you don't need to donate often or at all and you don't need an AI. That's the best case scenario but not always achievable, especially for guys like us. But when it comes to donating when hema is high, you don't wait, you donate. The last thing you need is thick blood.

Absolutely Kel, I plan on donating the 31st at work I think to be safe. Couldn't hurt, right? I feel it's time especially before I start a blast

[Cuz]

Shoulders went well, haven't done a lot of shoulder iso movements since I do chest twice per week usually but I'm happy strength and stamina has increase I felt good today

6 sets of seated mp, 4 warmers and two working
2 sets side raises
2 sets front raises
2 sets rear delt raises
2 sets db Arnold presses to finish it off, great pump, was a painful pump I still feel it tomorrow is squat day ugh hate that

[kelkel]

Absolutely Kel, I plan on donating the 31st at work I think to be safe. Couldn't hurt, right? I feel it's time especially before I start a blast

Absolutely. I'll be donating tomorrow as well.

[kelkel]

Therapy today went well. No dry needling as he wants the blood/bruising to dissapate more before he resumes it. The blood/bruising ended up half way up my ham and all the way to about the bottom of my calf. Took some time for it to come out though. Range of motion getting better and he worked me pretty well today.

I'm set up for Laser Therapy tomorrow morning at 1030. Look forward to this and will report back on it.

@AG, yes, same thing box/bench squats holding a medicine ball. I hold a plate at home. I did get cleared to at least do leg extensions as long as the pressure doesn't hurt the back of my leg. Did a few moderate sets today which felt great. I'll be killing these till I'm sick of them EOD from now on I'm sure.

[NACH3]

Exactly how you get hurt Cuz. Right Nach?

Absolutely right, Kel... that's why I'm going with slow negative reps with a slow positive tempo from now on won't need nearly as much weight!

[MuscleScience]

Absolutely right, Kel... that's why I'm going with slow negative reps with a slow positive tempo from now on won't need nearly as much weight!

Nope, I can literally do 50lbs less on bench do a very slow negative with a pause at the bottom and back up and feel that workout for three days. As opposed and doing heavier weight but very fast. Frank Zane says to trick the muscle into thinking the weight is a lot heavier than it is by doing a very slow and controlled negative with perfect form.

[Cuz]

I think it should be everyone's interest to focus on the negative I know I sure do. The negative feels much more comfortable to me as well, more stability also which helps with free weights

[TRA]

Therapy today went well. No dry needling as he wants the blood/bruising to dissapate more before he resumes it. The blood/bruising ended up half way up my ham and all the way to about the bottom of my calf. Took some time for it to come out though. Range of motion getting better and he worked me pretty well today.








I'm set up for Laser Therapy tomorrow morning at 1030. Look forward to this and will report back on it.

@AG, yes, same thing box/bench squats holding a medicine ball. I hold a plate at home. I did get cleared to at least do leg extensions as long as the pressure doesn't hurt the back of my leg. Did a few moderate sets today which felt great. I'll be killing these till I'm sick of them EOD from now on I'm sure.

Didn't even think about it at the time you mentioned the injury, kel, damnit, but some arnica gel on that area of injury 3 times daily would have decreased that bruising quite a bit, and I'm a fan of the arnica sublingual as well. Too old now to start, may want to snag some for when you injure you other leg. J/k
Good stuff, though. Glad you are getting it worked out.

[almostgone]

Didn't even think about it at the time you mentioned the injury, kel, damnit, but some arnica gel on that area of injury 3 times daily would have decreased that bruising quite a bit, and I'm a fan of the arnica sublingual as well. Too old now to start, may want to snag some for when you injure you other leg. J/k
Good stuff, though. Glad you are getting it worked out.

I grabbed some of that a while back when I ordered some aloe/DMSO gel that Kel mentioned. Both work well, but the arnica has much less smell. Think the brand I purchased was Penetrex? I recall Mrs. AG picking up the jar and asking what is Penetrex? I unscrewed the lid, told her it was sex lube, then started rubbing it on my elbow, and just stood there staring at her. Messed with her mind pretty good because she maintained her distance for several hours/until I told her what was going on.
What's the scoop on sublingual arnica, Trail? I never have tried it in that form. Any certain brand or is it something available via Amazon?

[almostgone]

Therapy today went well. No dry needling as he wants the blood/bruising to dissapate more before he resumes it. The blood/bruising ended up half way up my ham and all the way to about the bottom of my calf. Took some time for it to come out though. Range of motion getting better and he worked me pretty well today.

I'm set up for Laser Therapy tomorrow morning at 1030. Look forward to this and will report back on it.

@AG, yes, same thing box/bench squats holding a medicine ball. I hold a plate at home. I did get cleared to at least do leg extensions as long as the pressure doesn't hurt the back of my leg. Did a few moderate sets today which felt great. I'll be killing these till I'm sick of them EOD from now on I'm sure.

Same time I'm getting my hams scraped. If you hear a sobbing noise, that will be coming from me in SC.

[NACH3]

Morning all!

Legs are toasted as is my back delts and chest finally ready to go off day today and arms tomorrow body comp is already changing for the better

Hope you all have a great day

[NACH3]

Idk fellas I'm feeling pretty damn good I'll think about arms today but not making a total commitment to it - but then I'd get at least 2 rest days in a row which would be nice or just do one off hit it tomorrow take one more day and start with chest again... thoughts

[almostgone]

Managed to get a few hours vacation. Headed to the shop to work chest before going to the chiro.

[NACH3]

Managed to get a few hours vacation. Headed to the shop to work chest before going to the chiro.

Get it AG!

[OdinsOtherSon]

Good morning everyone, hope you all have an awesome day!!

The wife and I just returned from a trip to the mountains to unwind a little. Between her father and step father both being pretty ill and I’m back in classes and working, we had to have a breather. Yesterday was leg day.

4 sets squats

3 sets extensions super set with front squats

3 sets lying, side leg curls

Calf stuff.

Walking is becoming problematic this morning



Sent from my iPhone using Tapatalk

[songdog]

Good morning everyone hey how do you upload pics here?

[NACH3]

Who is deleting my posts??...well..i tried to be nice but...well well well people

Ie...had....50 g whey, 3 chickenbreasts, 3 cups of brown rice, 1 banana, 200 g sweetpotatoe, white bread and icecream for dessert (no fat no sugar)

Attachment 170748

Your posts mean shit! You got nothin better to do but annoy the shit outta Admin - gtfo!

[Cuz]

Good mornin gang

[songdog]

Your posts mean shit! You got nothin better to do but annoy the shit outta Admin - gtfo!

I guess we are just going to have to send our secret weapon over too Norway too take this pest out.I will get a hold of GGR and her new dog

[NACH3]

I guess we are just going to have to send our secret weapon over too Norway too take this pest out.I will get a hold of GGR and her new dog

Haha you read my mind

[almostgone]

Good morning everyone hey how do you upload pics here?

You can do it by clicking the little image next to the filmstip doohickey in the text editor box, but I like to use a hosting service like postimage dot org (doesn't cost any $$ and you can easily delete them). Then just paste in the URL from the host when you post up.

[almostgone]

Wow, that was a real no-shitter. May go again next week if I'm not terribly bruised. Back and hams feel mucho better.

[almostgone]

Good morning everyone, hope you all have an awesome day!!

The wife and I just returned from a trip to the mountains to unwind a little. Between her father and step father both being pretty ill and I’m back in classes and working, we had to have a breather. Yesterday was leg day.

4 sets squats

3 sets extensions super set with front squats

3 sets lying, side leg curls

Calf stuff.

Walking is becoming problematic this morning



Sent from my iPhone using Tapatalk

Serious leg session, OOS. Nice!!!

[almostgone]

Ok, I'm back home at our little shack in the country. Will post up my chest lift from this morning. Getting a tiny bit stronger, but I can tell when I bring up the bells to my legs, that the left arm is weak on hammer motions. Chiro concurs, although internal and external rotations and curls are much improved.
Hamstring scraping was a bit uncomfortable, but well worth it. Also, she put me on the drop table and made some adjustments and I can feel a big difference, especially during hip rotations.

Broomstick stretches and pec stretches off of my Smythe uprights.




Incline flyes into presses- 2 w/u, Work 1- 11 flyes, 7 presses w/ a slow 8 count negative on last rep. 1 minute rest and kept the same weight. Work 2 - 7 flyes, 4 presses. Drop some weight. Work 3- 10 flyes, 5 presses. I had bumped the weight on the first 2 work sets, but will bump it again next time.
Incline d'bell press w/ parallel grip- Work - 11 reps.
Flat flyes into presses - 2 w/u, Work 1- 10 flyes, 10 presses. Will bump this weight next time. Work 2- 10 flyes, 5 presses. Work 3 - 5 flyes, 3 presses w/ a slow 5 count positive and negative on each rep of third work set. A little drop in weight between sets on these.
Seated hammer curls - Work1- 23 reps. Work 2 - 12 reps plus when the damaged left arm crapped out, I did 7 more negative only reps.

Sorry for the halfass upper body lifts, but maybe in a month or two, my lifts will be better.

37 minutes.

[almostgone]

Curious to hear about Kel's laser treatment, but it's past time for me to crash and burn. Will check in later on.

[almostgone]

Therapy today went well. No dry needling as he wants the blood/bruising to dissapate more before he resumes it. The blood/bruising ended up half way up my ham and all the way to about the bottom of my calf. Took some time for it to come out though. Range of motion getting better and he worked me pretty well today.

I'm set up for Laser Therapy tomorrow morning at 1030. Look forward to this and will report back on it.

@AG, yes, same thing box/bench squats holding a medicine ball. I hold a plate at home. I did get cleared to at least do leg extensions as long as the pressure doesn't hurt the back of my leg. Did a few moderate sets today which felt great. I'll be killing these till I'm sick of them EOD from now on I'm sure.

In blue above; exact same way my bruising did; took 2-3 weeks to get to the worst looking and then slowly dissipated. Healing was faster than the bruising clearing up. Did my best to hydrate more than normal. Don't know that is helped, but it didn't seem to hurt, since I run rich normally.

[clarky.]

Hi fellas/ladies, did arms the night. Well a say arms i mean tri's. Did very light high rep bi sets first just to keep them ticking over.

Db curls 3 sets

Incline db curls 3 sets

Cable curls 2 sets v bar

5kg db 3 sets negatives for the tendon 10-12 reps Kel.

Tri pd 1 working +rp DD. V bar

Behind head tri ex 1 working +rp DD. Ez bar att this time for a different angle

Dips 3 sets 7-10 a set

One arm tri pd's 1 sets 5ish a side

Done fried, ice wrapped around arm as am writing this.

[kelkel]

In blue above; exact same way my bruising did; took 2-3 weeks to get to the worst looking and then slowly dissipated. Healing was faster than the bruising clearing up. Did my best to hydrate more than normal. Don't know that is helped, but it didn't seem to hurt, since I run rich normally.

Laser therapy was fine I guess. Did not feel anything at all. Then she (PT) put me through all the normal movements and she tried to hurt me by massaging the injured area. She succeded. Bitch.......still sore hours later. The price of progress I guess as it is getting better.

[NACH3]

Laser therapy was fine I guess. Did not feel anything at all. Then she (PT) put me through all the normal movements and she tried to hurt me by massaging the injured area. She succeded. Bitch.......still sore hours later. The price of progress I guess as it is getting better.

Great to hear Kel(about the progress) plus someone kinda hurting you sounds.... well different lol

[NACH3]

Hi fellas/ladies, did arms the night. Well a say arms i mean tri's. Did very light high rep bi sets first just to keep them ticking over.

Db curls 3 sets

Incline db curls 3 sets

Cable curls 2 sets v bar

5kg db 3 sets negatives for the tendon 10-12 reps Kel.

Tri pd 1 working +rp DD. V bar

Behind head tri ex 1 working +rp DD. Ez bar att this time for a different angle

Dips 3 sets 7-10 a set

One arm tri pd's 1 sets 5ish a side

Done fried, ice wrapped around arm as am writing this.

Good stuff big guy & How's the arm feeling Clarky?

[kelkel]

Hi fellas/ladies, did arms the night. Well a say arms i mean tri's. Did very light high rep bi sets first just to keep them ticking over.

Don't you mean you did 3 sets of eccentric only ridiculously light dumbell curls for the injured arm?