**Marcus's HIT Dungeon**

[marcus300]

Hit the gym today but didn't do much just biceps and forearms. Wasn't for the faint hearted so wasn't a wasted session

[almostgone]

Morning people!

I'm a little late in returning the greeting, the fat kid always is the slowest, LOL. Anyway, good evening, Kel!

[almostgone]

Hit the gym today but didn't do much just biceps and forearms. Wasn't for the faint hearted so wasn't a wasted session

Nice!

[GirlyGymRat]

Stomach bug has me down all day! 🤢🤮🤢

[almostgone]

Stomach bug has me down all day! ������

Ugh, there several really nasty viruses this year. Not that I recommend the tactic, but after a couple of days of dealing with it using ginger ale and broth, I changed up the strategy and ate a boatload of fiber and green veggies. It wasn't pleasant, but I did get rid of it?
Hope you get over it quickly, GGR!

[almostgone]

Leg session coming up tonight. Already anxious!

[cousinmuscles]

Leg session coming up tonight. Already anxious!

Leg session tonight too. Going to test 190kg squats minimum 3 reps hopefully more.

[almostgone]

Leg session tonight too. Going to test 190kg squats minimum 3 reps hopefully more.

Nice!

[kelkel]

Stomach bug has me down all day! 濫冷濫

Sucks. My brother had the stomach flu. Said he's rather die than have it again.

[clarky.]

Hi fellas/Girly, hope you get better soon Girly.
Ok early srssion this afyernoon as i was a the hospital about my arm. Post next about it, good back session.

Seated cg row 4 sets DD

Cg pd's 3 sets

Uh grip pd's med grip 3 sets

Low hammer row 2 sets

Straight arm pd's 2 sets

Done.

[clarky.]

Ok went to see the surgeon this afternoon, he ordered a ultrasound and xray, asked Q's ect ect usual shit. Lol asked me if i took steroids Noooo i said, .
Anyway he said if it has a tear it can't be fixed he would have to cut it and reattach, i find this mad a i cut 90% of the tendons in my fingers in my right hand and got them stiched, (op) not the same there gammy but still stiched.
He may have been talking about my bi ?

So i'll see what comes back.

[RaginCajun]

Ok went to see the surgeon this afternoon, he ordered a ultrasound and xray, asked Q's ect ect usual shit. Lol asked me if i took steroids Noooo i said, .
Anyway he said if it has a tear it can't be fixed he would have to cut it and reattach, i find this mad a i cut 90% of the tendons in my fingers in my right hand and got them stiched, (op) not the same there gammy but still stiched.
He may have been talking about my bi ?

So i'll see what comes back.

holy hell clarky!

we might have to call you nubby soon

[RaginCajun]

Stomach bug has me down all day! 濫冷濫

must have been kissing someone..............

get well girly!

[almostgone]

Ugh, mixing up a shake.

[almostgone]

Stupid hamstring is spasming like a madman. Think this will be a stretching and cardio day. Definitely don't need any injuries right now.

[clarky.]

Stupid hamstring is spasming like a madman. Think this will be a stretching and cardio day. Definitely don't need any injuries right now.

Hope your ok mate.

[clarky.]

Hi fellas/Girly, well the beast from the east arrived last night lol.

Went to work but got sent home at 11am, i was going to get to the gym bit its to bad.

[clarky.]

Back is in bits the day, very sore.

[cousinmuscles]

Nice!

Got 4. Thought I pooped the pants on the last one luckily just a little fart. Lol.

A 30 min drive took 3,5h today due to a little snow. 10 years ago this was a regular occurrence now everybody shits their pants and creates traffic jams.

Nice clarky what car is it?

[almostgone]

Hope your ok mate.

I'm G2G I think. Just didn't want to risk an injury this early in the blast. Stretching and walking at a moderate pace with the treadmill set on full incline seemed to get things moving.

[clarky.]

I'm G2G I think. Just didn't want to risk an injury this early in the blast. Stretching and walking at a moderate pace with the treadmill set on full incline seemed to get things moving.

Good stuff big man.

[GirlyGymRat]

Sucks. My brother had the stomach flu. Said he's rather die than have it again.

crawled into work today and worked 12 so can leave with things mostly in good order! TTFN

[clarky.]

Morning fellas/Girly, off the day because of the snow. Going to try and get to the gym later but the place is in lock down lol.
Red warning from the met office, risk to life. .

[almostgone]

Pretty long video w/ Stan Efferding, but so far it is good. Only a minute or two in and he is already discussing optimizing hormones, whether enhanced or not.

https://youtu.be/BeOc7TRo9Os

[clarky.]

Gym is not open, boss tx't me earlier we are off till monday.

[almostgone]

Gym is not open, boss tx't me earlier we are off till monday.

I'd say that qualifies as a mess!

[kelkel]

Stupid hamstring is spasming like a madman. Think this will be a stretching and cardio day. Definitely don't need any injuries right now.

I'd appreciate no mentions of hamstring spasm's or similar. Bad flashbacks.....

[RaginCajun]

I'd appreciate no mentions of hamstring spasm's or similar. Bad flashbacks.....

how ya healing up?

[kelkel]

how ya healing up?

Quite good. Last day of PT was yesterday. Could have ended weeks ago but insurance covered it so I kept going once per week as the PT's quite sharp and would really stretch me out well.

Leg work is going well. Quads are normal although I've kept squats one jump away from normal weight so far. Hams will be different now. I train them first now (which I've always hated) as the PT wants me doing them when the muscle is fresh, not fatigued to lessen the chance of a reoccurrance. I'm still staying light on concentric seated curls and just trying to really squeeze things.

Normally I'd pack on the weight and you know how it is starting a heavy leg curl, it's a hard (violent) pull to get it moving. No more of that, at least for now. Scares the shit outta me and that's ok right now. Quads / hams are holding up though so for back to back tears I'm doing ok, thanks for asking RC.

[almostgone]

I'd appreciate no mentions of hamstring spasm's or similar. Bad flashbacks.....

Understood.

[almostgone]

Mixing up a shake.

[almostgone]

Crunches - 160
Leg extensions - 2 w/u, Work - 27, rest pause, 9+ w/ slow 10 count hold on partial rep.
Hacks - 2 w/u, Work- 12 reps.
Reverse hacks - 1 w/u, Work - 13 reps
Standing calf raises w/ double pump @ top - Work 1- 12, rest pause, 7, rest pause, 5. Kept the same weight and rested for a minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1 (feet wide) 16 reps. Drop off a bit of weight. Work 2 ( feet narrow) - 11 reps.

51 minutes. Decided to leave hamstrings off this time.

[clarky.]

Crunches - 160
Leg extensions - 2 w/u, Work - 27, rest pause, 9+ w/ slow 10 count hold on partial rep.
Hacks - 2 w/u, Work- 12 reps.
Reverse hacks - 1 w/u, Work - 13 reps
Standing calf raises w/ double pump @ top - Work 1- 12, rest pause, 7, rest pause, 5. Kept the same weight and rested for a minute. Work 2 - 7, rest pause, 4.
Leg press - 1 w/u, Work 1 (feet wide) 16 reps. Drop off a bit of weight. Work 2 ( feet narrow) - 11 reps.

51 minutes. Decided to leave hamstrings off this time.

Nice mate.

[clarky.]

Morning fellas/Girly, back is just about healed from the start of the wk. The main roads are so so but i can got get my car out my road.
Fucking board oot ma tits.

[almostgone]

Yawn......bedtime. . Y'all have a nice start on your weekend.

[kelkel]

Good back day today:

Straight bar pulldowns: 3 sets 10-12 strict reps
Smith supported rows: 3 sets pretty heavy 8-10 reps with rp's
Low cable rows: 3 sets 10 ish reps
Dumbell rows on incline bench: 3 sets 15 down to about 10 reps by the 3rd set
Straight arm pulldowns: 2 sets light. Haven't done these in about a decade.....
Shrugs: Barbell and dumbell

Solid day.

[almostgone]

Nice, Kel!

[kelkel]

Nice, Kel!

Back is feeling it already. Give those simultaneous dumbell rows over the incline bench a try to finish off your next back workout. One of my favorites anymore.

[almostgone]

Back is feeling it already. Give those simultaneous dumbell rows over the incline bench a try to finish off your next back workout. One of my favorites anymore.

LOL, I've been incorporating them just before my seated low pulley rows to keep my low pulley working weight down. Actually dropsetting them last time and they work very well. Just roll my.bench over by the dumbbells and let the games begin.
Good stuff!

[almostgone]

Not sleeping well. Going to grab a few more hours. Calves are unusually sore...overall legs are sore. Good lift last night.