**Marcus's HIT Dungeon**

[kelkel]

I’ll be in Mexico in a few weeks!

That could spell trouble...

[almostgone]

Going to try this again. Double red donation earlier today. Dr. appointment tomorrow.

[TRA]

If you were hurting and spasming, I think you are right on the 10x ring, Cape. Hope you get to feeling better soon. A tweaked/spasming back is a real no-sbitter.

Um yeah. I especially like the increased risk for GI bleed with the steroid shot AND the prednisone. I’d be watching for black stools, if you can focus your eyes enough on the remaining cocktail to do that.

I do like a steroid with a back issue, especially if one that flares and has any semblance of a chronic component. But the NSAID will do nothing in terms of anti-inflammatory compared to the steroid and steroids put you at risk of GI bleed with the NSAID. Make sure you have some metamucil (double dose with lots of water) and/or Miralax to counter the constipation of the tramadol. Back injury naturally slows down the transit time in the colon because of the innervation of parasympathetic nerves that accompany the other nerves in the area, so with tramadol/narcotic on top constipation can be significant. Even if you think it’s not if transit time is slowed down it increased lower intrabdominal pressure which makes the back hurt more which slows down the colon more, etc etc., so beef up and make sure you keep things moving.

Good luck!

Did I mention I would drop the ibuprofen until off steroid/prednisone?

[TRA]

That could spell trouble...

You mean el problema...

[TRA]

So far, I am really liking this lunch box, Kel. The containers that come with it seem to seal well, also.

Seems like a food truck might be the next logical step in the progression...

Hope you get feeling better...not flu is it??

[almostgone]

Seems like a food truck might be the next logical step in the progression...

Hope you get feeling better...not flu is it??

I hope not, Trail. Whatever it is, it's been a funky experience. Fevers followed by subnormal temps. Then my guts went crazy, but tonight I lifted and actually feel good?

[almostgone]

Finally, f-in finally, my left shoulder has caught back up to my right shoulder in regards to weight, although the number of reps is still lower. Still not strong enough w/ the left shoulder to safely press the 70 bells, but maybe I can start bumping back up in weight soon. A little tingling from left shoulder, down the left biceps, and left forearm, but my grip is holding up much better.

Cable side laterals - 2 w/u, Work (L)- 6, rest pause , 3. (R) - 15, rest pause, 5.
Seated side laterals - Work 1- 7, rest pause, 5. Drop a little weight. Work 2 - 6+ w / a slow 10 count hold on the partial.
Reverse flyes - 2 w/u, Work 1- 12 reps. Drop weight. Work 2 - 9+ reps w/ a 10 hold.
D'bells presses - 3 w/u, Work 1- 7, drop weight, Work 2 - 7, drop, Work 3 - 6 reps w/ a slow 12 count neg on last rep.
Made a giant set out of shrugs. B'bell shrugs - 2 w/u Work - ( front) -7 , drop weight , B'bell shrugs (rear) - 6 , d'bells shrugs from the side - 6 .

53 minutes including broomstick and wall stretches.

Stress echocardiogram coming up Thursday and then maybe they'll leave me alone for a few months. Just trying to get everything in on the insurance before the benefit period rolls over.
Left anterior delt is just a tad sore right now, bit don't think I will need to run any Voltaren this time.

[almostgone]

At the Dr. office for refills appointment and labs.

[TRA]

Well boys and girls, massacred back and bis yesterday with the little lady. Totally addicted to a spotting partner and forced reps. Have to work so much harder solo with r/p and drops to achieve the same. Rest day today.

Off in a bit - heading north to red rock country to the resort and getting married tomorrow afternoon. Will report in after the wedding. Really excited and just wanted to share. Not everyday we can find someone who not only tolerates us but who also thinks our annoying habits are “cute.” Lucky to have this lady.

Everyone have a good day and good lifting!

[clarky.]

Hi fellas/Girly, not training the night, did shoulders and traps last night. I will get the mora and friday in then i am having 1 full wk off.
I am just run down psysically/mentally i need it.

[clarky.]

Well boys and girls, massacred back and bis yesterday with the little lady. Totally addicted to a spotting partner and forced reps. Have to work so much harder solo with r/p and drops to achieve the same. Rest day today.

Off in a bit - heading north to red rock country to the resort and getting married tomorrow afternoon. Will report in after the wedding. Really excited and just wanted to share. Not everyday we can find someone who not only tolerates us but who also thinks our annoying habits are “cute.” Lucky to have this lady.

Everyone have a good day and good lifting!

Wish you all the best T.

[almostgone]

Well boys and girls, massacred back and bis yesterday with the little lady. Totally addicted to a spotting partner and forced reps. Have to work so much harder solo with r/p and drops to achieve the same. Rest day today.

Off in a bit - heading north to red rock country to the resort and getting married tomorrow afternoon. Will report in after the wedding. Really excited and just wanted to share. Not everyday we can find someone who not only tolerates us but who also thinks our annoying habits are “cute.” Lucky to have this lady.

Everyone have a good day and good lifting!

Again, congrats, Trail and enjoy! Sounds like you two are a very lucky couple!

[almostgone]

Hi fellas/Girly, not training the night, did shoulders and traps last night. I will get the mora and friday in then i am having 1 full wk off.
I am just run down psysically/mentally i need it.

Was the same recent, totally stressed, burnt out, etc., but better now. It's almost blast time, that may perk you up a bit.
Will email you early a.m. my time; think you're 5 hours ahead of me? I'm GMT/Zulu time -5 hours.
Just started the Eddie Hall book; enjoying it so far!

[almostgone]

Bed time for this old fvcker. Probably rest tonight and plan out a wee blast and research some recipes to add to the diet.

[almostgone]

One more thing, my PCP was impressed by how much the nerve entrapment issue has improved. Still a way to go, but she said I'm ~ 25% better than she thought. It's a big practice and they have a PT in w/their practice and she had him come down to do a quickie (freebie eval). He just shook his head and said "unreal....totally unreal".
Never underestimate an onery/stubborn old ginger!

[clarky.]

One more thing, my PCP was impressed by how much the nerve entrapment issue has improved. Still a way to go, but she said I'm ~ 25% better than she thought. It's a big practice and they have a PT in w/their practice and she had him come down to do a quickie (freebie eval). He just shook his head and said "unreal....totally unreal".
Never underestimate an onery/stubborn old ginger!

Hahaha, good to hear ya mad fucker.

[GirlyGymRat]

That could spell trouble...

.....so many other nouns to choose from....pleasure, fun, cardio. Lol.

[GirlyGymRat]

Hi fellas/Girly, not training the night, did shoulders and traps last night. I will get the mora and friday in then i am having 1 full wk off.
I am just run down psysically/mentally i need it.

Listening to the body. You desire a break. You work it hard!

[GirlyGymRat]

Well boys and girls, massacred back and bis yesterday with the little lady. Totally addicted to a spotting partner and forced reps. Have to work so much harder solo with r/p and drops to achieve the same. Rest day today.

Off in a bit - heading north to red rock country to the resort and getting married tomorrow afternoon. Will report in after the wedding. Really excited and just wanted to share. Not everyday we can find someone who not only tolerates us but who also thinks our annoying habits are “cute.” Lucky to have this lady.

Everyone have a good day and good lifting!

Congratulations! Enjoy!!!!

[GirlyGymRat]

Blah, still running a fever, but it's staying between 101-102°F, so it could be worse. On the plus side, since my shifts have been running anywhere from 8-12+ hours, I ordered a new lunch bag. My old one was getting pretty dilapidated and barely held my food, shaker cup, ice blocks, lifting notebooks, meds, etc. This came in earlier in the week and so far I f-in love this thing. I agonized over the price, but finally gave in and bought one.
There is room in this thing for several meals, water, etc. and a separate.pocket on the side that is the perfect size for a shaker cup. Pockets on the sides for meds/supplements, and a separate compartment to put my lifting logbook in.

That’s a portable refrigerator!!!!

[GirlyGymRat]

I hope not, Trail. Whatever it is, it's been a funky experience. Fevers followed by subnormal temps. Then my guts went crazy, but tonight I lifted and actually feel good?

Glad starting to feel better!

[NACH3]

Whats up Fellas Girly...

Well we had some wintery mix(mostly sleet) yesterday I was walking to the grocery store for my dad and I took a step off the steppe and up in the air I went(yes again) only thing is it was so slippery I fell on my R shoukder - the bad one - and tried to keep getting up by not hitting the ground but kept sliding and it put tons of pressure on my shoulder and pinched a nerve in my neck and it’s like frozen

Haven’t had the best luck lately but things will turn around they always do

Ive spoke to a few specialists regarding my replacement and I’m thinking I need to do that ASAP now!

Good you all are doing well

[kelkel]

Well boys and girls, massacred back and bis yesterday with the little lady. Totally addicted to a spotting partner and forced reps. Have to work so much harder solo with r/p and drops to achieve the same. Rest day today.

Off in a bit - heading north to red rock country to the resort and getting married tomorrow afternoon. Will report in after the wedding. Really excited and just wanted to share. Not everyday we can find someone who not only tolerates us but who also thinks our annoying habits are “cute.” Lucky to have this lady.

Everyone have a good day and good lifting!

Wish you two all the best TR!

[almostgone]

That’s a portable refrigerator!!!!

Perfect. I'm a portable garbage disposal!

[almostgone]

Dang! That was one long f-in shift. Getting ready to crash.

@Clarky , I had zero spare time last night/ today to email you. Will try again tonight. Umm, oh yeah, blast off!

[almostgone]

Whats up Fellas Girly...

Well we had some wintery mix(mostly sleet) yesterday I was walking to the grocery store for my dad and I took a step off the steppe and up in the air I went(yes again) only thing is it was so slippery I fell on my R shoukder - the bad one - and tried to keep getting up by not hitting the ground but kept sliding and it put tons of pressure on my shoulder and pinched a nerve in my neck and it’s like frozen

Haven’t had the best luck lately but things will turn around they always do

Ive spoke to a few specialists regarding my replacement and I’m thinking I need to do that ASAP now!

Good you all are doing well

Shit, Nach, that blows! However, if you have confidence in the surgeon and can swing it financially, get it done.
Personally, I would try to talk with some of his patients that were in similar situation to yours and see how they recovered?

[GirlyGymRat]

Had to take more then one day off for evening appts. Working out at home tonight. Pilates and full body workout on the agenda. Have an awesome day!

[Back In Black]

Dang! That was one long f-in shift. Getting ready to crash.

@Clarky , I had zero spare time last night/ today to email you. Will try again tonight. Umm, oh yeah, blast off!

Don’t worry, I’ll email him for you mate

[almostgone]

Don’t worry, I’ll email him for you mate

Thanks, BIB! . I have already emailed him, but let's flood his inbox.

How are you getting on, BIB? Are you doing another contest any time in the near future?

[almostgone]

Damn good deep tissue massage; 90 minutes worth. Poor girl was whooped when she was done. Dr. prescribed Xanax and a half Flexeril coming up soon.

[Back In Black]

Thanks, BIB! . I have already emailed him, but let's flood his inbox.

How are you getting on, BIB? Are you doing another contest any time in the near future?

Don’t know in all honesty mate. Maybe in July. Trying to bulk at the moment but when you need over 4000cals a day to not even get to 200lbs you can imagine how difficult it is to eat enough to be 10-20lbs over that. I’m trying though

Elbow injury hindering training this week but hoping to go back in again hard on Sunday.

[cousinmuscles]

Don’t know in all honesty mate. Maybe in July. Trying to bulk at the moment but when you need over 4000cals a day to not even get to 200lbs you can imagine how difficult it is to eat enough to be 10-20lbs over that. I’m trying though

Elbow injury hindering training this week but hoping to go back in again hard on Sunday.

4000 cals? Nothing but a peanut! I'll chomp the food for you lol. Are you eating very clean? I bulk moderately clean but use some recipes that make for very easy 1000+ kcal meals that are delicious. No bake protein bars, oats banana egg pancake, shakes with milk and curd cheese, bulgur or other whole grain with tuna pesto and other healthy fats for texture. Maybe your food doesn't have the texture you really like.

[kelkel]

Don’t know in all honesty mate. Maybe in July. Trying to bulk at the moment but when you need over 4000cals a day to not even get to 200lbs you can imagine how difficult it is to eat enough to be 10-20lbs over that. I’m trying though

Elbow injury hindering training this week but hoping to go back in again hard on Sunday.

The eating part gets tiresome to me. I can barely remember the last time I was really hungry for a meal. I have to eat again soon and I'm not even remotely hungry but you do what you have to do.

[Back In Black]

4000 cals? Nothing but a peanut! I'll chomp the food for you lol. Are you eating very clean? I bulk moderately clean but use some recipes that make for very easy 1000+ kcal meals that are delicious. No bake protein bars, oats banana egg pancake, shakes with milk and curd cheese, bulgur or other whole grain with tuna pesto and other healthy fats for texture. Maybe your food doesn't have the texture you really like.

Oh I’m over 4000cals mate and I follow an IIFYM approach though plenty of brown rice, chicken, egg whites, lean beef, oats, whole grain bread. My carbs are high and my fats pretty low so that limits me a little but cereal and skim milk are the next addition. I only eat what I enjoy to eat else I wouldn’t eat it.

The eating part gets tiresome to me. I can barely remember the last time I was really hungry for a meal. I have to eat again soon and I'm not even remotely hungry but you do what you have to do.

Damn right, it’s all routine Isn’t it. Finish a meal, think about the next, eat it, think about the next. Never hungry. Can’t complain, plenty of hungry people in the world.

[cousinmuscles]

Can we exchange some appetite for getting to 4% competition ready lean? I'll chomp away the food you burn the fat

[clarky.]

Hi fellas/Girly, been busy with life. I did arms yesterday and destroyed the fuckers, they are haning off the day. So am taking a wk off the gym as of now, I need it.

Standing db curls 3 sets drop 1 set

Incline db curls 2 sets drop 2 sets

Cable curls 2 sets

French press 3 sets

Behind head tri ex 3 sets cable

Done.

[Back In Black]

Can we exchange some appetite for getting to 4% competition ready lean? I'll chomp away the food you burn the fat

Man, 4% I wish lol. Can’t wait to stop bulking but I have a planned 6 more weeks then a maintenance period. I do like being a bit stronger though, always good

[GirlyGymRat]

Hi fellas/Girly, been busy with life. I did arms yesterday and destroyed the fuckers, they are haning off the day. So am taking a wk off the gym as of now, I need it.

Standing db curls 3 sets drop 1 set

Incline db curls 2 sets drop 2 sets

Cable curls 2 sets

French press 3 sets

Behind head tri ex 3 sets cable

Done.

Nicely done!

[GirlyGymRat]

One hour yoga. Mostly floor work with a focus on heart ♥️ center work in appreciation of Valentine’s Day!

Reminder for the guys! It’s on Wednesday!

[clarky.]

Nicely done!

Thank you Girly, it was heavy and simple but destroyed.