**Marcus's HIT Dungeon**

[kelkel]

I'm liking that already...

[almostgone]

Funny you mention stretching. As bad as I've always thought my flexibility was he says no, it's really not to bad. He stretches both hams for me at every appt and the main one that I think is most effective is, I'll try to describe it:

I'm on a table, he actually stands on a stool next to the table. He puts my leg (ankle) on his shoulder and slowly works the stretch, then I have to pull down for maybe five seconds and he then stretches it again even further. This is repeated multiple times for each leg. Seriously works great and stretches me further than I ever thought possible.

Hey, appreciate that, Kel! I'll see if Mrs. AG can help me with that. Everyone I've seen recently, chiro, massage therapist, even the therapist at the ortho rehab when I was there for my shoulder evaluation mentions how tight my hammies are (therapist noticed when I got out of my truck I did a few toe touches).
When I had my hamstrings scraped a couple of weeks back, the knotted tissue did break up a tad better.

[almostgone]

Ok,.time to get ready for work.

[clarky.]

Morning fellas/Girly.

[almostgone]

Morning fellas/Girly.

Morning, buddy! It's currently 15°F here. Is it OK if Cape and I send this crap weather over your way?

[NACH3]

whats up Marcus AG Girly and gang

hit delts yesterday - just a giant set and more one arm R rear delt angles no pressing

seated DB laterals
rear delts
front cable raises -- all x 5

rev pec deck x3 w/ R shoulder
rec flys

[clarky.]

Morning, buddy! It's currently 15°F here. Is it OK if Cape and I send this crap weather over your way?

Send it over big man water off a ducks back to us.

[TRA]

Send it over big man water off a ducks back to us.

I think it’s only going to be 75F here today. Can’t send that over as doubtful you could handle the constant sunshine!

[TRA]

Morning everyone. Hope it’s a great day for all. Chest today - bumping up international chest day from Monday to Sunday to stay ahead of the pack. Girlfriend hurt her neck so not sure if we’ll actually get it today or maybe a cardio day with chest tomorrow.

Hope all have a good and restful day.

Not sure which I like better, Monday itself, or the anticipation of it on Sunday.

[GirlyGymRat]

I’m sore from yesterday! Pilates and intermediate ab workout (with compound movements - no crunches) at home.

Deep tissue massage for a glorious 1.5 hrs.

[clarky.]

I think it’s only going to be 75F here today. Can’t send that over as doubtful you could handle the constant sunshine!

fucker, vit d OD for us cunts.

[hammerheart]

How's weather across the pond. Heard you ass is going to freeze over there.

[kelkel]

How's weather across the pond. Heard you ass is going to freeze over there.

It's been brutal. Ridiculously cold.

[TRA]

In response to Kel, agree. Had to put on a pair of jeans instead of shorts one day last week.

[TRA]

I’m sore from yesterday! Pilates and intermediate ab workout (with compound movements - no crunches) at home.

Deep tissue massage for a glorious 1.5 hrs.

Homey don’t play that. Deep tissue is deep for a reason, and it can stay untouched for the rest of my life if I have my way. I got an “intermediate deep massage” one time and would have spilled my guts if I was a spy. Funny how some people like that deep tissue pain technique. Of course, I have only had two massages in my life. Not sure why, I’m an affectionate guy with my girl and have no serious contact issues but man, I don’t like massages. Seems like I’m an outlier though!

[almostgone]

In response to Kel, agree. Had to put on a pair of jeans instead of shorts one day last week.

It gets below 20°F and I have to break out my hoodie.

[almostgone]

Ok, off to work. Work, work,.work.

[NACH3]

morning fellas of HIT off to the gym ill go!

[Capebuffalo]

Ice on the way schools are out. No gym again today. Damn.

[marcus300]

Shoulders

Still not 100% and doubt I ever will or want to be but this workout was very productive

RC warm up - bands internal and external rotations - scapula contractions - rumble rolling traps and rear delts - hanging for a few mins at a time.


Seated side lateral machine
3 good warm ups, concentrating on slow and keeping the tension purely on my side delt, this feels better than using db's because I lift with my elbow rather than my hand, pain is a lot less using this machine so its done under control and using TUT.
2 working sets - went as heavy as possible using good form without transferring any movement onto any other muscles - both sets done to failure and went down to half's and quarters.

Face pulls- supersetted with bent over holding light plates
2 feel sets
1 working set to failure

Seated hammer strength shoulder press
2 feel sets- went well and strong so knock the weight up and went for it
1 working set to failure plus 2 drops, nothing left in the tank

machine shrugs
2 working sets -full contraction and slow with TUT method to complete failure till the bar wasn't moving

Bike - 30 mins moderate

[NACH3]

Shoulders

Still not 100% and doubt I ever will or want to be but this workout was very productive

RC warm up - bands internal and external rotations - scapula contractions - rumble rolling traps and rear delts - hanging for a few mins at a time.


Seated side lateral machine
3 good warm ups, concentrating on slow and keeping the tension purely on my side delt, this feels better than using db's because I lift with my elbow rather than my hand, pain is a lot less using this machine so its done under control and using TUT.
2 working sets - went as heavy as possible using good form without transferring any movement onto any other muscles - both sets done to failure and went down to half's and quarters.

Face pulls- supersetted with bent over holding light plates
2 feel sets
1 working set to failure

Seated hammer strength shoulder press
2 feel sets- went well and strong so knock the weight up and went for it
1 working set to failure plus 2 drops, nothing left in the tank

machine shrugs
2 working sets -full contraction and slow with TUT method to complete failure till the bar wasn't moving

Bike - 30 mins moderate

with the hammer strength shoulder press do you do it on the incline or seated facing the recline hits the front delt much harder and on negative hits the rears doing TUT... just curious

[kelkel]

Ice on the way schools are out. No gym again today. Damn.

You can't take them to the gym with you? Don't most offer some type of care?

[kelkel]

Shoulders

Still not 100% and doubt I ever will or want to be but this workout was very productive

RC warm up - bands internal and external rotations - scapula contractions - rumble rolling traps and rear delts - hanging for a few mins at a time.


Seated side lateral machine
3 good warm ups, concentrating on slow and keeping the tension purely on my side delt, this feels better than using db's because I lift with my elbow rather than my hand, pain is a lot less using this machine so its done under control and using TUT.
2 working sets - went as heavy as possible using good form without transferring any movement onto any other muscles - both sets done to failure and went down to half's and quarters.

Face pulls- supersetted with bent over holding light plates
2 feel sets
1 working set to failure

Seated hammer strength shoulder press
2 feel sets- went well and strong so knock the weight up and went for it
1 working set to failure plus 2 drops, nothing left in the tank

machine shrugs
2 working sets -full contraction and slow with TUT method to complete failure till the bar wasn't moving

Bike - 30 mins moderate

I used one of those seated side lateral machines last year when I went to that gym a couple times last year. It was really a nice feel.
Never did a face pull. Have to try them sometime if I can do them at home.
Love to try one of the Hammer Shoulder Press machines.

Anyway, chest and bi's for me early this afternoon.

[marcus300]

with the hammer strength shoulder press do you do it on the incline or seated facing the recline hits the front delt much harder and on negative hits the rears doing TUT... just curious

Vertical back rest and I slightly move my body as I press upwards to help throw the pain away from my bad shoulder.

[Capebuffalo]

You can't take them to the gym with you? Don't most offer some type of care?

It is more for the safety of not driving around on icy roads.

[TRA]

Morning all. Chest today with the little lady. Off last little run and lost some water but with water went size. Was second cycle with injury so limped through last half of cycle and saw less gains than would like and lost some at end. Kept some strength but lost most size gains. Starting a little run again and hoping to hit it harder and stay injury free this time. I am wondering if at 56 I am just too prone to injury to be aggressive enough on juice to see significant gains AND avoid injury. Maybe starting some GH peptides will help prevent the injury so that is under consideration. Thoughts welcome.

Have a good and productive day!

[almostgone]

Ice on the way schools are out. No gym again today. Damn.

Really? When I got home from work this morning, I told Mrs. AG that the air smells like snow. Think we are going to be on the boundary of ice/snow and rain here. I'm S. of Oconee county and just across the line from Hart and Elberton counties.

[almostgone]

Morning all. Chest today with the little lady. Off last little run and lost some water but with water went size. Was second cycle with injury so limped through last half of cycle and saw less gains than would like and lost some at end. Kept some strength but lost most size gains. Starting a little run again and hoping to hit it harder and stay injury free this time. I am wondering if at 56 I am just too prone to injury to be aggressive enough on juice to see significant gains AND avoid injury. Maybe starting some GH peptides will help prevent the injury so that is under consideration. Thoughts welcome.

Have a good and productive day!

I think and can make some gains at an older age (53), but I do feel that they occur a little slower and at times the training may not be quite as intense as in my 30s in order to minimize injuries.

[almostgone]

Managed to only work 10 hours last night/this morning and already have snagged a couple hours of sleep. Just woke up to get rid of some water and take my GH shot. F-in finally should be able to get to the shop tonight.
Round 2 of sleepus interruptus coming on now.

[Capebuffalo]

Really? When I got home from work this morning, I told Mrs. AG that the air smells like snow. Think we are going to be on the boundary of ice/snow and rain here. I'm S. of Oconee county and just across the line from Hart and Elberton counties.

Yeah it didn’t make it. It was evaporating before it hit the ground. Temps are rising and now it raining.

[NACH3]

Yeah it didn’t make it. It was evaporating before it hit the ground. Temps are rising and now it raining.

not here in Philly or the burbs its in the 20's and on its way

[TRA]

not here in Philly or the burbs its in the 20's and on its way

Yeah, I hear you guys. It’s only going to be a high of 75F today AND it’s partly cloudy! Not only that, it’s supposed to drop below 50F for the lows this week with a chance of rain on one day. Man, winter is tough...

[clarky.]

How's weather across the pond. Heard you ass is going to freeze over there.

-7 this morning, i had to scrape the fucking inside of my front window this morning.

[clarky.]

Hi fellas/Girly. No training the night.

[almostgone]

Hmm, may need to tweak my T dosage down while taking 1.8 iu of GH? Just a few values with the ranges but not units of measure. I have my Dr. ordered labs in 1 month. Taking .3cc of cyp E3.5D.
Hgb= 15.1 (13-17.7)
Hct = 46.5% (37.5-51%) {This is outfvcking standing for me}.
Serum glucose= 93 (65-99) {think the GH is pushing this up a bit}.
Total cholesterol = 134 (100-199)
Triglycerides = 54 (0-149)
HDL = 44. (>39)
VLDL = 11 (5-40)
LDL = 79 (0-99)
TotalT = 1124 (264-916) {This was 1 day before my E3.5 day shot}.
FreeT= 47.1 (5-21)
% FreeT 4.19% (1.5-4.2%). {don't understand this in relation to my free T? Have my Nelson V. book out to do a little reading}
PSA 0.6. 0-4
IGF-1 407 (61-200). {What can I say? Pharma GH}
E2 23.2. (8-35). {Currently on .25mg a'dex E5D}.
Ferritin 52 (30-400).
SHBG 16. (19.3-76.4) {Not a fvcking clue why}
TSH 1.380 (.45-4.5)
Thyroxine 6.5 (4.5-12)
T3 uptake 28 (24-39%).
Free thyroxine index 1.8 (1.2-4.9)

Going to get up and at least stretch here in a bit.

[TRA]

Hmm, may need to tweak my T dosage down while taking 1.8 iu of GH? Just a few values with the ranges but not units of measure. I have my Dr. ordered labs in 1 month. Taking .3cc of cyp E3.5D.
Hgb= 15.1 13-17.7
Hct = 46.5% 37.5-51% (This is outfvcking standing for me).
Serum glucose= 93 65-99 ( think the GH is pushing this up a bit).
Total cholesterol = 134 100-199
Triglycerides = 54 0-149
HDL = 44. >39
VLDL = 11 5-40
LDL = 79 0-99
TotalT = 1124 264-916 (This was 1 day before my E3.5 day shot).
FreeT= 47.1 5-21.
% FreeT 4.19% 1.5-4.2% (don't understand this in relation to my free T?).
PSA 0.6. 0-4
IGF-1 407 61-200. (What can I say? Pharma GH)
E2 23.2. 8-35. (Currently on .25mg a'dex E5D).
Ferritin 52 30-400
SHBG 16. 19.3-76.4. (Not a fvcking clue why).

Going to get up and at least stretch here in a bit.

Everything looks pretty good AG! You are running in the sweet spot of t levels for me - on pellets I ran around 1100-1250 and felt great. Not so much now on biweekly injections.

Your HDL and triglycerides are missing - do you have those on the lab report??

[TRA]

-7 this morning, i had to scrape the fucking inside of my front window this morning.

That’s what you get for making out in the car with the missus. Next time take it inside.

[GirlyGymRat]

-7 this morning, i had to scrape the fucking inside of my front window this morning.

The inside. Wow. The inside of the window. How do u do that! R there special ice scrapers!!!!!??????

I hate the cold and leaner I become, the more I hate cold.

There’s only one thing worst then cold......wet and cold!!!

[TRA]

The inside. Wow. The inside of the window. How do u do that! R there special ice scrapers!!!!!??????

I hate the cold and leaner I become, the more I hate cold.

There’s only one thing worst then cold......wet and cold!!!

You girls with no body fat!! My fiance is just like that. She looks fantastic but the temperature differential in our comfort zones is like 30 degrees, haha
And that’s normally. On keto I’m like a furnace and it’s even worse.

Only thing we have to scrape here is the freezer to defrost it because it was a little warm after a hike the other day and we had ice cream

[almostgone]

Everything looks pretty good AG! You are running in the sweet spot of t levels for me - on pellets I ran around 1100-1250 and felt great. Not so much now on biweekly injections.

Your HDL and triglycerides are missing - do you have those on the lab report??

LOL, they're in there, it's just hard to see it. I'll space it apart a tad.

Triglycerides = 54.
0-149
HDL = 44.
>39