**Marcus's HIT Dungeon**

[cousinmuscles]

No problem. I must have mixed up your username with some other username on a now defunct forum. Nice to meet you!

[almostgone]

What's up cousin muscle. Did I see u changed ur name or was that someone else? If so what was your old one?

I'm trying man. Ever since surgery I haven't been the same. Was hitting the gym when I could, but the pain was still there and got frustrated with that and not being able to do what I wanted.

Lost motivation. Haven't been inside the gym in a few months. Half of the reason is life and it's getting hard. Other half is just motivation at this point.

But I think coming back here will help me get back into it.


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It will buddy. Really good to hear from you!

[clarky.]

Hi fellas/Girly, did arms the night, Good session.

Did SS with db and ez bar i did one set db then one ez. Repeat.

Standing db curls 2 sets

Ex bar curls 2 sets

Drop one more set db

Incline db curls 1 set drop 2 sets

Db preacher 3 on right 2 on left

Db skulls 2 sets

Tri pd 3 sets. Cable

French press 3 sets

Done.

[GirlyGymRat]

Cycle 1 hour done. Upset tummy. Going to bed early

[almostgone]

Yawn..... good morning/evening. Mixing up a shake.

[almostgone]

Hi fellas/Girly, did arms the night, Good session.

Did SS with db and ez bar i did one set db then one ez. Repeat.

Standing db curls 2 sets

Ex bar curls 2 sets

Drop one more set db

Incline db curls 1 set drop 2 sets

Db preacher 3 on right 2 on left

Db skulls 2 sets

Tri pd 3 sets. Cable

French press 3 sets

Done.

Dang, Clarky! You're just ripping the lid off of it and jumping right in aren't you?
Nice!

[almostgone]

Squats tonight. Nothing spectacular, but did get back into the groove.

Crunches - 140-ish
Leg extensions w/ knee sleeves on - 40-ish reps
Deads- 1 light set of 20 to get the rest of the lower body warmed up.

Squats:
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1x 15, 1x 10
2 plates/side - 1 x20, 1 x 10
Plate/side - 1 x 20

54 minutes.

[almostgone]

Cycle 1 hour done. Upset tummy. Going to bed early

Hope it goes away pronto, GGR!

[almostgone]

Hmm, page #1400 coming up soon!

[clarky.]

Morning fellas/Girly, arms are in bits this morning. Chuffed, shoulders the night.
Might just do side and rear, and a bit forearms as i never got them in last night.

Catch up the night at work just now.

Edit, traps as well.

[clarky.]

Dang, Clarky! You're just ripping the lid off of it and jumping right in aren't you?
Nice!

lol a know, aww mate there fucking hanging off the day.

[clarky.]

Squats tonight. Nothing spectacular, but did get back into the groove.

Crunches - 140-ish
Leg extensions w/ knee sleeves on - 40-ish reps
Deads- 1 light set of 20 to get the rest of the lower body warmed up.

Squats:
Dry bar - 1 x 20
Plate/side - 1 x 20
2 plates/side - 1 x 20
3 plates/side - 1x 15, 1x 10
2 plates/side - 1 x20, 1 x 10
Plate/side - 1 x 20

54 minutes.

Looks very nice.

[clarky.]

Cycle 1 hour done. Upset tummy. Going to bed early

Hope your ok Girly.

[almostgone]

Looks very nice.

Defo a step in the right direction. Legs already feel trashed. Walking is not fun.

[clarky.]

Defo a step in the right direction. Legs already feel trashed. Walking is not fun.

Hahaha

[hollowedzeus]

Planning an assault on delts tonight. Fuck am excited

[clarky.]

Planning an assault on delts tonight. Fuck am excited

Good stuff, rip the arse right out the cunt.

[clarky.]

Hi fellas/Girly, did shoulders and traps the night, went well.

Standing db side raises 3 sets

One arm side raises on bench 2 sets

Rev pec dec 3 sets 30 reps a set

Rev db fly 2 sets

Smith shrugs 3 sets

Machine shrugs behind back 2 sets

Done.

[hollowedzeus]

Shoulders

Db shoulder press
2 ws 34kg drop

Lateral raises
2 ws 18kg drop

Bent over flies
16kg half reps

Front raises bar
30kg drop

Shrugs

Good session. Struggled with the db press getting them above my head as i havent done it in months. Need to get the explosive movement back to get it overhead

[hollowedzeus]

Hi fellas/Girly, did shoulders and traps the night, went well.

Standing db side raises 3 sets

One arm side raises on bench 2 sets

Rev pec dec 3 sets 30 reps a set

Rev db fly 2 sets

Smith shrugs 3 sets

Machine shrugs behind back 2 sets

Done.

Lota volume on the pec dec

[almostgone]

Whew, lower drivetrain is feeling the squats. Going to rest for another hour or two and then decide if I will lift tonight or just stretch.

[clarky.]

Lota volume on the pec dec

Aye, i like going a wee tab lighter on them. I feel it better the burn is crazy once i get to 15-20 mark. Not a big muscle.
Going really heavy just does not work for me on this.

[clarky.]

Morning fellas/Girly, nice and sore this morning. Rest the night, catch up later.

[Sfla80]

Had a wine dinner last night. Thought u guys might like. Trying to contribute lol












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[songdog]

Wats up everyone just been busy doing Cha Chas no trying to learn CAD really.

[almostgone]

Wats up everyone just been busy doing Cha Chas no trying to learn CAD really.

2D or 3D? They're are looking at getting a short SolidWorks class at work before we close down.
If you just want to tinker in 2D and don't want to shell out for Autodesk or other CAD software, Dassault has a freebie download called Draftsight that is very much like AutoCAD.
I've got an OLD version of AutoCAD 2002, but newer/64 bit operating systems don't recognize or allow you to run it as legacy systems.
That's how I stumbled across Dassault.

[cousinmuscles]

Had a wine dinner last night. Thought u guys might like. Trying to contribute lol












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Helps making my future cut better since I'll start with higher bf%

[marcus300]

Hello my friends

Sorry I haven't been around but ive been overloaded with work and my own business, I couldn't allow anything to distract my concentration so had to stay away.

On a positive how the fuk have you lot been? I hope your not letting the side down

Ive been training hard, slowly coming off the bottom and getting some good lifts in, once I started my trt back up things changed and boom.

Had recent cholesterol test done
TRIGLYCERIDES
Result:
1.5
Units:
mmol/L


CHOLESTEROL
Result:
3.9
Units:
mmol/L


HDL CHOLESTEROL
Result:
1.2
Units:
mmol/L


HDL % of total
Result:
31
Units:
%


LDL CHOLESTEROL
Result:
2.0
Units:
mmol/L

Non-HDL Cholesterol
Result:
2.7
Units:
mmol/L

[Bio-Active]

Welcome back Marcus. I been nursing a rotator cuff strain since October. It’s about 95 percent better now. I been finding ways to work around the injury. Injury’s suck but I learn something from each injury. Working around it has sparked new growth and though it was miserable I never missed a beat

[marcus300]

Welcome back Marcus. I been nursing a rotator cuff strain since October. It’s about 95 percent better now. I been finding ways to work around the injury. Injury’s suck but I learn something from each injury. Working around it has sparked new growth and though it was miserable I never missed a beat

Nice to hear from you Bio,
I fully understand about the RC strain mine needs surgery but wont have it done and ive been working around it and strengthen my other RC's up to help with my shoulder workout. Ive also been doing a lot of back work and rear delts and help turn my shoulder and hopefully re-balance things up. The trouble I keep finding is my mobility soon gets restricted and I have to keep right on top of it but it is a pain. I don't heavy press anymore or not as heavy as I use to anyway and I always use pre exhaust on my shoulders which helps a lot.

Are you doing a lot of band work and stretches?
Hows your mobility?
how is it putting a coat on or jumper?
What position do you sleep in?

[Bio-Active]

Nice to hear from you Bio,
I fully understand about the RC strain mine needs surgery but wont have it done and ive been working around it and strengthen my other RC's up to help with my shoulder workout. Ive also been doing a lot of back work and rear delts and help turn my shoulder and hopefully re-balance things up. The trouble I keep finding is my mobility soon gets restricted and I have to keep right on top of it but it is a pain. I don't heavy press anymore or not as heavy as I use to anyway and I always use pre exhaust on my shoulders which helps a lot.

Are you doing a lot of band work and stretches?
Hows your mobility?
how is it putting a coat on or jumper?
What position do you sleep in?

Mobility is good.... I you tubed the pt and did those stretches for weeks. They helped a ton. I never did the band work no. The only movement that hurts now is the lateral bench press. I can do overhead presses no problem incline press decline close grip but the days of doing flat heavy bar bell bench I think are over. Honestly I am ok with it. Like I said I feel like I have actually made gains through this but if you have ideas to help I’m listening. I I’d have images done and they said it’s tendonosis

[marcus300]

Mobility is good.... I you tubed the pt and did those stretches for weeks. They helped a ton. I never did the band work no. The only movement that hurts now is the lateral bench press. I can do overhead presses no problem incline press decline close grip but the days of doing flat heavy bar bell bench I think are over. Honestly I am ok with it. Like I said I feel like I have actually made gains through this but if you have ideas to help I’m listening. I I’d have images done and they said it’s tendonosis

You sound like your in a good place far better than mine. I have constant pain but ive been use to pain all my life so its something I have to be aware of and work around otherwise I get the serious pain. Internal and external rotations with the bands or cable are great and have really stabilized mine for the better then I started to work on my secondary muscle groups what surround the delt and a lot of back work in the rear and trap area,

My mobility hasn't been the best to be honest over the yrs anyway but I do the rumble roller and break down tissue and get some blood in the area and I also do some fuking painful baseball massages what bring tears to my eyes which is a nice feeling I don't know what I will do with it but I wont have the surgery I just cant at this moment in time. Get on some band work or light pulley rotations they really help

Try and limit sleeping on your arm raised up, its a fuker

[cousinmuscles]

Hello my friends

Sorry I haven't been around but ive been overloaded with work and my own business, I couldn't allow anything to distract my concentration so had to stay away.

On a positive how the fuk have you lot been? I hope your not letting the side down

Ive been training hard, slowly coming off the bottom and getting some good lifts in, once I started my trt back up things changed and boom.

Had recent cholesterol test done
TRIGLYCERIDES
Result:
1.5
Units:
mmol/L


CHOLESTEROL
Result:
3.9
Units:
mmol/L


HDL CHOLESTEROL
Result:
1.2
Units:
mmol/L


HDL % of total
Result:
31
Units:
%


LDL CHOLESTEROL
Result:
2.0
Units:
mmol/L

Non-HDL Cholesterol
Result:
2.7
Units:
mmol/L

WB Marcus, are those within range?

[marcus300]

WB Marcus, are those within range?

Oh yes

[cousinmuscles]

Oh yes

Good stuff glad to see you're back

[Bio-Active]

You sound like your in a good place far better than mine. I have constant pain but ive been use to pain all my life so its something I have to be aware of and work around otherwise I get the serious pain. Internal and external rotations with the bands or cable are great and have really stabilized mine for the better then I started to work on my secondary muscle groups what surround the delt and a lot of back work in the rear and trap area,

My mobility hasn't been the best to be honest over the yrs anyway but I do the rumble roller and break down tissue and get some blood in the area and I also do some fuking painful baseball massages what bring tears to my eyes which is a nice feeling I don't know what I will do with it but I wont have the surgery I just cant at this moment in time. Get on some band work or light pulley rotations they really help

Try and limit sleeping on your arm raised up, its a fuker

At its worst I had to sleep on my stomach with my arm over my head

[marcus300]

At its worst I had to sleep on my stomach with my arm over my head

How strange lol I was told to stop doing that and it does go worse if I do..

[Bio-Active]

How strange lol I was told to stop doing that and it does go worse if I do..

Lying flat on my back would just be agonizing unless I propped it up whic really didn’t help much!!

[marcus300]

Lying flat on my back would just be agonizing unless I propped it up whic really didn’t help much!!

I know I struggle sleeping because I like to be in a strange position and at my size it looks fuking odd. Mrs Marcus is also very tiny so that's a good job, the only issue with me on my back is the snoring I wake the cows up

[marcus300]

Legs today -

Ankle mobility stretches
Hamstrings stretches
quad warm ups

Leg ext
3 warm up sets - taking these to my high rep range and concentrating on squeezing using good form
2 working sets - mid rep range for me - slow and heavy enough to cause my face to crack a smile

V squat - reverse
2 warm up sets - high end rep range and stretches in-between sets
2 working sets - 1st one went really well so decided I had to go heavier and drop set the last one- lunges were in a bad way

Lunges db's -pivot fashion
3 sets- pyramiding the weight with slow form and executed perfectly

Db stiff leg deads
2 working sets - high end again because they felt like they wanted it, that's right they talk to me

lying leg curls
2 working sets - last one drop set

calves
standing and seated - both 3 sets straight hard, heavy and slow then flow raises on both

Felt something behind my knee cap hurting when I walked out but hopefully nothing serious, but arse, quads, hams and calves screaming at me

Home and ate 5 whole eggs and 4 whites with rice and spinach. Spoonful of peanut butter ( because I can) and litre of water