**Marcus's HIT Dungeon**

[tarmyg]

...

Dirty mind you f%¥€ker. LOL

[clarky.]

Hi fellas/ladies oh dear life and work has been crazy. Had a good shoulder trap session the night.
Just going to get fed then i will try and catch up.

Hope yous are all well.

[clarky.]

Got a sports massage booked for monday night, never ever had one so looking forward to it. 45min.

[charger69]

I had a back problem and went to a person who does neurokinetic and myofascial trigger points and release techniques. I was 2 weeks that I could not stand up straight. After the first session, I could dance afterwards. It was like a miracle.
He also stated that my quadratus lumboris would not show because there was an imbalance. He did his magic and released the trigger point to balance them.
I noted in my last competition that it is beginning to show. I thought that it was my back operation that was preventing it from showing.
Other than deadlifts, what other exercises can I use to get the Christmas tree more pronounced?


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Any input?


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[marcus300]

Any input?


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Hypers with weight for the lower back xmas tree. Hold at the top and rep those out also extremely low bf will enhance this area so its more visual

[charger69]

Hypers with weight for the lower back xmas tree. Hold at the top and rep those out also extremely low bf will enhance this area so its more visual

Thank you. I forgot all about them. Google searches are mainly stretching.


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[marcus300]

Thank you. I forgot all about them. Google searches are mainly stretching.


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Lovely piece of equipment

[kelkel]

Dirty mind you f%¥€ker. LOL

Bottoms up!

[GirlyGymRat]

Know the feeling.

I’m all the chica you will ever need!

[kelkel]

Lovely piece of equipment

Damn, I'd love to do that machine but I'd no doubt I'd tear a hamstring......again.

[GirlyGymRat]

Yeah, can't figure it out. I'll take some pictures and circle the pain areas to make it more clear. Literally could not overhead squat 95lbs for more than 20 reps without having to drop the bar. It only hurts in the receiving position so in the bottom part of the squat.

I know EXACTLY what you mean!

[kelkel]

Got quads in today. Went well, knee a bit tender now but that's not that abnormal:

Extensions: 3 sets, about 20 reps each
Squats: 2 working 12 ish reps. Still using a little less than normal weight. Next week I'm thinking back to normal weight.
Verticals: 3 sets 15 ish reps, closer stance
Dumbell lunges: 3 sets 20 reps

No complaints (till tomorrow)

[GirlyGymRat]

I should be getting deep tissue massages and going to a chiro myself

Yes. Just had this weeks session. New therapist. He wasn’t bad. Not deep enough for me. I like it rough. Lol

[kelkel]

Not deep enough for me. I like it rough. Lol

Oh my.....

Coincidentally....

[almostgone]

Yes. Just had this weeks session. New therapist. He wasn’t bad. Not deep enough for me. I like it rough. Lol

Oh dang.....was back into A-fib for a moment there.

[clarky.]

Morning fellas/ladies, shoulders and traps are nice and sore the day, chest the night a think. Report back the night.

[tarmyg]

Ok session today. Got a bit of a breathing problem I have been dealing with for about a year and a half that will no go away. Drs in India have examined heart and lungs and found nothing and I am going to look into my diaphragm as well when I get back home but it is really affecting my cardio. Seems like the problems are piling up, who knows why! Anyhoot, today's workout session;

Back Squat, 5x5 @ 120kg (should have done this at 125 or maybe 127.5)
Strict Press, 5x5 @ 60kg (way to light)
Pull-ups, 3x4 @ 20kg, 17.5kg, 15kg
5k Row, slow pace

[tarmyg]

I'm cooking bacon. Can you tell?

[kelkel]

Ok session today. Got a bit of a breathing problem I have been dealing with for about a year and a half that will no go away. Drs in India have examined heart and lungs and found nothing and I am going to look into my diaphragm as well when I get back home but it is really affecting my cardio. Seems like the problems are piling up, who knows why!

Really odd tarmyg.

[charger69]

Ok session today. Got a bit of a breathing problem I have been dealing with for about a year and a half that will no go away. Drs in India have examined heart and lungs and found nothing and I am going to look into my diaphragm as well when I get back home but it is really affecting my cardio. Seems like the problems are piling up, who knows why! Anyhoot, today's workout session;

Back Squat, 5x5 @ 120kg (should have done this at 125 or maybe 127.5)
Strict Press, 5x5 @ 60kg (way to light)
Pull-ups, 3x4 @ 20kg, 17.5kg, 15kg
5k Row, slow pace

How is your hematocrit?


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[cousinmuscles]

tonights training

front squat 150kg x 2,2,2 almost blew up lol but I'm getting in the groove with this...
leg press 230 x 10,10,8
glute ham raise x 25,25,25,25
medicine ball crunches varying angles x 25,20,30

Felt very tired before training and exhausted during, pain everywhere as if I caught a cold. Today felt tiresome. Either this improves or a mini deload is in order.

[Capebuffalo]

Corrective Bodywork Massage

Combining aspects of Myofascial Release, Joint Mobilization and Structural Integration

Anyone have any knowledge or experience with this?

[almostgone]

Spent about 30 minutes stretching several times yesterday, hamstring is acting up. Was coming back down an extension ladder and the only way I know how to describe it is that it felt like it was popped with a bullwhip. Nothing seems to be out of place, but I do have a nice red streak down my left hammy.
Popping a Voltaren every 12 hours and will evaluate it again later.

[tarmyg]

How is your hematocrit?


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It's within range. I donate every 45-days.

[clarky.]

Hi fellas/ladies, did arms the night. Went ok a bit fucked nrg wise, roasting here this afternoon i got a good bit of water in like but most likely the diet.

Standing db curls 3 sets 10 7 5

Incline db curls 3 sets 10 10 drop 7

One arn cable preacher 2 sets left 10 3 sets right 10

Slight incline cg smith 2 sets 10 10 drop 7

French press 2 sets 10 just

Behind head cable tri ex 2 sets 10 just stack

Cardio bike 10 min, going like fuck lol. DONE!

[tarmyg]

Today's workout.

Chainsaw, 20 trees, cut, chop into pieces, stack. Took a few hours to get done.

[charger69]

Today's workout.

Chainsaw, 20 trees, cut, chop into pieces, stack. Took a few hours to get done.

No wonder Obs is slow on work. You are cutting down all of his trees. LOL


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[clarky.]

Hi fellas/ladies, cutting is going good. Took a few snaps. 8wk till hols and traning hard as usual. Lost 7lb last wk, i weigh myself every monday.







A know wee! but i'll get there.

[hollowedzeus]

Hi fellas/ladies, cutting is going good. Took a few snaps. 8wk till hols and traning hard as usual. Lost 7lb last wk, i weigh myself every monday.







A know wee! but i'll get there.

Looking good clarky

[charger69]

Hi fellas/ladies, cutting is going good. Took a few snaps. 8wk till hols and traning hard as usual. Lost 7lb last wk, i weigh myself every monday.







A know wee! but i'll get there.

You definitely need some sun!!!! LOL
Looking good!


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[clarky.]

You definitely need some sun!!!! LOL
Looking good!


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FFS! Charger i live in scotland ya dafty.

[charger69]

FFS! Charger i live in scotland ya dafty.

I feel sorry for you!
Just kidding!!!!
I need to find a translator that will recognize the word “dafty “. LOL
I guess it is pick on Clarky day!


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[almostgone]

Hi fellas/ladies, cutting is going good. Took a few snaps. 8wk till hols and traning hard as usual. Lost 7lb last wk, i weigh myself every monday.







A know wee! but i'll get there.

You're doing well, Clarky! You must work with your hands a good bit? Your hands are large like mine.
7 lbs./week, are you throwing in a good bit of cardio?

[almostgone]

Screwed up day yesterday. Phone interview about a potential job that was scheduled for just about the time I normally go to sleep and then a trip to the Dr about this leg. She thinks it is just a really mean hammy strain, but sent me for imaging. She has office hours in the morning so hopefully she'll give me a shout out with the results.
Activity as tolerated, but no lower body work until imaging results are back.
She thinks there is no tearing, but wants to make sure before she cuts me loose. Some nonsense about I tend to push things a little too far?

Phone interview seemed to go well. They want to setup a time for my ugly ass to come in for a face to face interview. It's just the start of the job search though, I still have a good 4 months to go at my current employer.
Time to get ready for work.

[hollowedzeus]

You're doing well, Clarky! You must work with your hands a good bit? Your hands are large like mine.
7 lbs./week, are you throwing in a good bit of cardio?

Just noticed
...

You do have big hands clarky.

Just saying.... ag said it first...

[clarky.]

Looking good clarky

Thank you.

[clarky.]

I feel sorry for you!
Just kidding!!!!
I need to find a translator that will recognize the word “dafty “. LOL
I guess it is pick on Clarky day!


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Not really a prick lol just daft but we say dafty lmfao kel hates me typing lol lol.

[clarky.]

You're doing well, Clarky! You must work with your hands a good bit? Your hands are large like mine.
7 lbs./week, are you throwing in a good bit of cardio?

Aye my friend, well you know what i do and my work is non stop stop so cardio/heavy lifting from 8am till 4.40pm then straight to the gym after lol. Do my session then cardio onve done.

[clarky.]

Screwed up day yesterday. Phone interview about a potential job that was scheduled for just about the time I normally go to sleep and then a trip to the Dr about this leg. She thinks it is just a really mean hammy strain, but sent me for imaging. She has office hours in the morning so hopefully she'll give me a shout out with the results.
Activity as tolerated, but no lower body work until imaging results are back.
She thinks there is no tearing, but wants to make sure before she cuts me loose. Some nonsense about I tend to push things a little too far?

Phone interview seemed to go well. They want to setup a time for my ugly ass to come in for a face to face interview. It's just the start of the job search though, I still have a good 4 months to go at my current employer.
Time to get ready for work.

Well you don't fuck about do you ? NO! s the only thing would be to get checked. Hahaha you eill have to walk in the office doors side ways ya big fucker big canonball delts .

[clarky.]

Just noticed
...

You do have big hands clarky.

Just saying.... ag said it first...

....