**Marcus's HIT Dungeon**

[TRA]

Lat pull downs

Bent over B.B. row

Seated cable rows

Db shrugs. Half way through the first set something happened. Right between my left shoulder blade and spine went into intense pain. It was all I could do to rerack the dbs. I streatched but it still hurts. Had to leave the gym. I’ve never had this happen. Any thoughts?

Sounds like rhomboid/related group spasm. Can develop into a trigger point which I have seen bring someone to tears (crying, not tear as in tearing apart). Ice it and don’t aggravate it. If it persists get a doc to inject if trigger point. Can become a chronic thing that triggers easily so best to hit it hard and get rid of it early.

[TRA]

Hey everyone. Moved into new house, xmas over, ex still riding the crazy train but I am avoiding the train station as best I can. Moved in with fiance and getting married in 5 wks. Alright then. Started training at new gym. Not fond of it. Half the guys there wear gloves. I think it’s a requirement to do standing db curls with form that looks like you’re drying humping to swing each rep up. The do have hammer strength equipment which is almost always vacant, so that’s good. Free weights are these hard plastic coated plates, kind of hexagonal, not use friendly. DB rack is always a complete mess and the personal trainers (not that I use them but just typical of the place) are all about 20 y/o and several look like they would snap their arms if they lifted anything over 20lbs. I think they have a special on the program that will help you get into skinny jeans and extra slim button down shirts. Other than that, it’s not a bad place. I did hear someone grunt once while completing a rep and everyone stopped and looked. It isn’t planet fitness, but LA Fitness, which seems better named LA Finesse.

Otherwise, holding my own. Knee calmed down but can’t work legs as it flares if I even walk too much. FFS. Basically maintaining right now.

Working out with my girly girl so have to be especially focused to get the intensity since I help her with the routine and sometimes have longer between sets than would like. I have been doing r/p and/or drop sets to make sure I get hammered out with the extended rest period. Any thoughts that would help insure intensity welcome.

Wanted to consider a cutting run with var/proviron and test to skinny up to lean mass and then bulk in about 3 months. No experience with proviron so wanted to see what you guys think??

Otherwise hope everyone is doing well and grooving to a new year. It is already apparent this will be one of character building, haha

Cheers all!

[kelkel]

Ok, did legs (sorta) yesterday and combined some of the rehab movements with them.

Extensions with dumbell sumo squats: Warmed up on both then supersetted extensions immediately followed by the sumo's. 3 sets extensions @ 15-20, sumo's 12-15. Felt good to add more fatigue to the quad since they've had nothing other than extensions and rehab for the last month.

Seated eccentric only leg curls: 3 sets 10 reps, each leg
One leg stiffs with light dumbell: 3 sets 12 reps each leg
Standing calves (lighter to not stress ham so much) 3 sets 20 reps

Had actual rehab this morning which went well. PT said next week I can start light squats and lunges again. This is good news. Pumped. Took a leg pic yesterday, they seem to be hanging in there so far:

[kelkel]

TR it's great to hear from you! Glad you are well!

[TRA]

TR it's great to hear from you! Glad you are well!

I wouldn’t go that far, but I’m alive and kickin’ :P

Great read on the leg workout. Killing me not being able to work legs. I am pretty much built like sponge bob at this point, but spin bike seems to at least be putting a cut in the center of the quads which was almost absent before - how bad is that??

[kelkel]

I wouldn’t go that far, but I’m alive and kickin’ :P

Great read on the leg workout. Killing me not being able to work legs. I am pretty much built like sponge bob at this point, but spin bike seems to at least be putting a cut in the center of the quads which was almost absent before - how bad is that??

Well, alive is usually a good thing. It's barely a leg workout. You haven't been around but I ended up tearing my other hamstring (bicep femoris) a month ago at the musculo-tendinosis junction. Quite a visible tear. PT thinks at least 50%. It's healing though.

Sponge Bob? Well, if biking helps then so be it for now until you can get back to normal.

[marcus300]

TR in the house

Kel still working his legs. Road map baby just a road map

I shaved my upper body only and now look like a twat but hey I'm looking ok for a novice

[GirlyGymRat]

I’m still sore. Will be hitting gym after detox. Yay me!

[kelkel]

I’m still sore. Will be hitting gym after detox. Yay me!

Hi G. Sore is good!

[almostgone]

There he is! Good to see you, Trail!

[almostgone]

Ok, did legs (sorta) yesterday and combined some of the rehab movements with them.

Extensions with dumbell sumo squats: Warmed up on both then supersetted extensions immediately followed by the sumo's. 3 sets extensions @ 15-20, sumo's 12-15. Felt good to add more fatigue to the quad since they've had nothing other than extensions and rehab for the last month.

Seated eccentric only leg curls: 3 sets 10 reps, each leg
One leg stiffs with light dumbell: 3 sets 12 reps each leg
Standing calves (lighter to not stress ham so much) 3 sets 20 reps

Had actual rehab this morning which went well. PT said next week I can start light squats and lunges again. This is good news. Pumped. Took a leg pic yesterday, they seem to be hanging in there so far:

Man, you recover quickly, Kel! My quad tear cost me a good 8-10 weeks and then I still had to build the weight back up.

[almostgone]

I'm waking up slowly. Heading to the shop here in a bit. Current temp is 21°F so it will be a bit nippley.

My fat @ss will still break a sweat though. Put on 3 lbs. since my lifting had been off schedule for the past week and a half or so, but I had no less than 4 people stop me at work and ask how much weight I have lost? Either the GH is creating an optical illusion, my hoodie is hiding the fat (I have to get the fat boy hoodies for the width), or they are having a joke at my expense.

Should be getting online lab values back in another few days. Felt like crap the evening after I had them drawn. The phlebotomist was all over the place with the needle. Think I mentioned to Kel it looked like I had jammed my arm through a sewing machine while it was running. On top of that, when I sat down in the chair I stretched and yawned while she gathered the vacutainers, she mentioned she was sick, but couldn't tolerate wearing the mask, then turned around and literally sneezed into my mouth. Felt like hammered shit for several days.
Work is crazy, but getting back to the EOD lifting so I can maintain some semblance of sanity. Things are crazy stressful at work right now.

[almostgone]

Pressing reps were down tonight, but I kept the lift very compressed.

Cable side laterals- 2 w/u, Work (L) - 12, drop, 4+. (R)- 14, drop,3+. Slow 10 count hold on partials.
Seated laterals- Work 1 - 14+ reps. Rest for a brief few moments and kept the same weight. Work 2 - 5+ reps. 5 count hold on first set partial and 10 count hold on second set partial.
Rev. Flyes - 2 w/u, Work 1 - 12+ reps. Drop weight. Work 2- 12+ reps. 5 count hold on the partial reps of both sets.
D'bell presses - 3 w/u, Work 1- 4 reps. Work2- 5 reps. Work 3- 6 reps w/ a slow 8 count negative on last rep. Drop in weight between each set.
B'bell shrugs - 2 w/u, Work 1 ( front )- 4, drop, 6. Work 2 (rear) - 6 reps. Drop in weight between sets. D'bell shrugs from the side - 6 reps. All of the shrugs made a giant set.

41 minutes.

[clarky.]

Pressing reps were down tonight, but I kept the lift very compressed.

Cable side laterals- 2 w/u, Work (L) - 12, drop, 4+. (R)- 14, drop,3+. Slow 10 count hold on partials.
Seated laterals- Work 1 - 14+ reps. Rest for a brief few moments and kept the same weight. Work 2 - 5+ reps. 5 count hold on first set partial and 10 count hold on second set partial.
Rev. Flyes - 2 w/u, Work 1 - 12+ reps. Drop weight. Work 2- 12+ reps. 5 count hold on the partial reps of both sets.
D'bell presses - 3 w/u, Work 1- 4 reps. Work2- 5 reps. Work 3- 6 reps w/ a slow 8 count negative on last rep. Drop in weight between each set.
B'bell shrugs - 2 w/u, Work 1 ( front )- 4, drop, 6. Work 2 (rear) - 6 reps. Drop in weight between sets. D'bell shrugs from the side - 6 reps. All of the shrugs made a giant set.

41 minutes.

Nice mate,

[clarky.]

Morning fellas/ladies, wee ache all round shoulders this morning. Traps are sore chuffed, never went heavy on them.

Back is still sore the day its right between the shoulder blades right side of spine, i had the phone on my shoulder with my head tilted talking to my mother. I just turned round to put the kettle on the boom ffs.
Chest for me the day.

[almostgone]

Nice mate,

Thanks, buddy. My hands are almost warmed back up! When I was done lifting and was walking back up to the house from the shop Mrs. AG was peeking out the window. Said the way steam was flying of me that I looked downright demonic.

[almostgone]

Dang! Terry Hollands has dropped some bf but held onto some size!

https://youtu.be/l8j0Innbk_k

[NACH3]

morning fellas - another dose of snow here 5-7"

hit bis and tris yesterday and it was a good one stayed in the higher end rep range - arms looked huge when i was done... filled out and XL easily (@193)

- Oly bar curls
3w(pyramiding up then DD

- seated DB curls
4w 6-12 6 being on 3-4th sets

- hammer preacher curls
1 w 1 drop

- cable curls both arms at a time
2w 3 drops to finish em off

-CG bench lighter 12-15 reps
225* x3 185 x3

- incline skulls s/s'd w/decline skulls no rest
4w each

- seated weighted dips
1w heavy 4 drops

-v-grip pushdowns
1w 3 drops
was so done i could barely move any weight on these lol

liked the decline skulls diff angle for sure

[Capebuffalo]

Nice Nacho.

[clarky.]

morning fellas - another dose of snow here 5-7"

hit bis and tris yesterday and it was a good one stayed in the higher end rep range - arms looked huge when i was done... filled out and XL easily (@193)

- Oly bar curls
3w(pyramiding up then DD

- seated DB curls
4w 6-12 6 being on 3-4th sets

- hammer preacher curls
1 w 1 drop

- cable curls both arms at a time
2w 3 drops to finish em off

-CG bench lighter 12-15 reps
225* x3 185 x3

- incline skulls s/s'd w/decline skulls no rest
4w each

- seated weighted dips
1w heavy 4 drops

-v-grip pushdowns
1w 3 drops
was so done i could barely move any weight on these lol

liked the decline skulls diff angle for sure

Nice one nachy boy.

[clarky.]

Thanks, buddy. My hands are almost warmed back up! When I was done lifting and was walking back up to the house from the shop Mrs. AG was peeking out the window. Said the way steam was flying of me that I looked downright demonic.

Lol like a crazed big fucker. Aye big Tel has dropped a good bit of weight. So has Z and Thor. Did you see the final ?

[NACH3]

Nice Nacho.

Nice one nachy boy.

Thanks fellas -

Clarky im working in the higher end rep range now i thought i saw you doinf the samething? Is it a wee niggle buddy?

Cape how ya feeling regarding yoyr training and things?

[clarky.]

Hi fellas\ladies, I did chest this morning it was OK for being fasted.

Slight incline db press 2 sets 1 drop

Slight incline db fly 2 sets 1 drop

Decline smith 3 sets disgrace here very weak

Pec DEC 3 sets

Done, had to go. Incline db 1st set 6 2nd set 5 drop was 12ish a big drop lol

Fly's 2 sets 12ish drop 8-10ish

Decline 6-8 a set

Pec DEC was 10ish a set

[clarky.]

Thanks fellas -

Clarky im working in the higher end rep range now i thought i saw you doinf the samething? Is it a wee niggle buddy?

Cape how ya feeling regarding yoyr training and things?

I had a small tear on my right bi and tendon damage to my right forearm so I could not go heavy. So I went for the lighter and high reps and it was a great change because I grew and still am like fuck.
Better now bi is healed but still sometimes get the wee niggle in the forearm so I just have to be smart about it.

[NACH3]

I had a small tear on my right bi and tendon damage to my right forearm so I could not go heavy. So I went for the lighter and high reps and it was a great change because I grew and still am like fuck.
Better now bi is healed but still sometimes get the wee niggle in the forearm so I just have to be smart about it.

I hear ya about 'being smart' lol something i struggle with haha

Shit, as long as your growing thats all that matters Mate!!!

[GirlyGymRat]

Welcome back TR!

[almostgone]

Lol like a crazed big fucker. Aye big Tel has dropped a good bit of weight. So has Z and Thor. Did you see the final ?

I only got to see like 18 minutes of one heat. Didn't even see it listed in the programming for TV. Getting ready to email the DVD guy and see if he's got this years contest yet. Think I have everything (finals) from the early 90s through 2014? I'm wanting to get the rest of them. Always gets me motivated to watch!

[DCI]

yo hm gonna pm you im 15min from Philly we should meet up get some eats(cheesesteaks and hoagies) my Uncle own La'Spada's The Original - Prime Rib used for cheesesteaks too ... then hit a session i got free passes too for ya!

Thanks man for the pm only logged in today as was travelling all day yesterday we were the last few flights from boston airport last night.

[NACH3]

Thanks man for the pm only logged in today as was travelling all day yesterday we were the last few flights from boston airport last night.

no probs D... are you in philly now? lmk... i cant come out tonight but tomorrow my gf and i can meet youse somewhere - or my Uncles place is right outside of philly just I-95S to Chester exit and ill guide u - im gonna pm you a different number too its my gf's im always w/her after shes done work

[NACH3]

Lol like a crazed big fucker. Aye big Tel has dropped a good bit of weight. So has Z and Thor. Did you see the final ?

Big Z was down to like 15% if that and shredded - still big too!! AG posted some vid about it way back

I only got to see like 18 minutes of one heat. Didn't even see it listed in the programming for TV. Getting ready to email the DVD guy and see if he's got this years contest yet. Think I have everything (finals) from the early 90s through 2014? I'm wanting to get the rest of them. Always gets me motivated to watch!

this year the USA is reresented by a guy named Martins Lucis and he beat the Russian who was undefeated in every match in Mas-Wrestling(stick pulling like deadlifting) hes only like 26 too

AG its on youtube now it was in Batswanna

[marcus300]

Morning people

Feeling sore all over but a nice sore

[almostgone]

Morning, Marcus and everyone!

[NACH3]

whats up Marcus AG and Gang

had to take off yesterday due to the snow but ill be back today kickin ass! not sure whats on the agenda yet!

[songdog]

Good Morning Marcus and the rest of you freaks! Hey I am really tired of this COLD!

[marcus300]

Doing a lot of hanging lately for shoulder health,

hang it guys

[DCI]

no probs D... are you in philly now? lmk... i cant come out tonight but tomorrow my gf and i can meet youse somewhere - or my Uncles place is right outside of philly just I-95S to Chester exit and ill guide u - im gonna pm you a different number too its my gf's im always w/her after shes done work

Cheers man. Theres 3 of us here so I have to ask the crew what they wanna do but we are staying in a hotel in the city and will be going for beers tonight if you wanna pop into us. We have no car till we get to NYC

[TRA]

I knew y'all had experienced this phenomenon.

I hate that too. Every time I go to my daughter's Montessori school for something they have these little wooden chairs the kids use set up for the adults. Most of the soccer moms fit just fine but pretty sure they're not rated for 230lbs. When I'm holding a little water and heavier even my step ladders says I'm at risk.

[TRA]

Good Morning Marcus and the rest of you freaks! Hey I am really tired of this COLD!

I hear you. It got down to 50 her last night with a projected high of only 77 today.

[TRA]

Thank you!

[clarky.]

Afternoon fellas/ladies, just back. I did arms and it went great.

Standing db curls 3 sets 8-10 weight up but not new

Incline db curls 3 sets DD 6-8 ^^^^

Hanging ez bar curls 3 sets 12-15

Db preacher 1 set on left 2 on right

Behind back bb wrist curls 3 sets

Behind head db tri ex 2 sets 10 ish

French press 2 sets 8-10

Tri pd 2 sets cable 8-10. Straight bar

Behind head tri ex cable 2 sets 6-8. V bar

Done.
This will be will till mon/tue fellas i am pure exhausted. I am doing nothing all wk end, i go back to work on monday and i really don't want to. Think the mrs wants to go look at cars the mora but that will be it.