**Marcus's HIT Dungeon**

[clarky.]

Morning fellas, no session the day, back to it the mora. Hope everyone had a good safe wk end.

[tarmyg]

Wife just called me up. She had a meeting and they were sort of bantering a bit before the start and somehow peoples age came up. Me and my wife, both for some reason, do not look our age. Me to my benefit, my wife not so much being in an authoritative position. Anyhow, My wife is 41, I'm 46 and when she told people how old I was they were completely baffled and said, "wow, we thought you robbed the cradle with that one". I'll live off that one for the rest of the day.

[kelkel]

So, I've got one knee and one elbow killing me lately. Can't seem to get the inflammation out with ice, nsaid's and topical gels. Called a physical therapist friend (same guy who worked on both ham tears) and he said he'd come over my house with a Level IV Laser (it's portable) and treat me. He's not working at the moment due to a non-compete clause while he builds his own facility.

Anyway, he just left a short while ago after treating both. Hopefully this will expedite the healing process. He advised if it seemed to help then he'd come back a few more times for more treatments. Awesome. I took last week off from quads and will take this week as well. Along with any upper body pushing movements to rest the elbow.

Moral of the story. Treat people nice, make friends, help is there when you need it.

[almostgone]

Hope the laser treatment kicks the healing process in high gear, Kel!!

[GirlyGymRat]

But I'll keep asking anyway.

Ya big flirt!!!!

[GirlyGymRat]

Yawn......I'm awake. Going to shake a few cobwebs loose, then off to the shop!

Just curious… With your new job will you be working days? If yes are you looking forward to working this a different shift schedule?

[GirlyGymRat]

Kelkel send your friend my way pleas. , I need deep deep tissue massage!

Sounds like a great guy coming over to help you out. Good friends priceless!!!

[almostgone]

Just curious… With your new job will you be working days? If yes are you looking forward to working this a different shift schedule?

Days one week, nights the next week. Unfortunately they nailed me with 12 hour shifts for the first few weeks, but after that it should be just 8 hour days, 5 days/ week.
The schedule will be different but I think it is one I can work with..
Still learning my way around the place, it is huge!!!!
I'm ready to be on 8 hour days!

[clarky.]

Hi fellas/ladies, did shoulders and traps the night.

Db side raises 2 sets drop 1 set

Incline db side raisrs 2 sets a side

Rev pec dec 3 sets

Rev db flys 3 sets

Seated shoulder press 3 sets

Smith shrugs 3 sets

CG upright row 3 sets cable

Behind back machine shrugs 2 sets

Done.

[GirlyGymRat]

AG , I would struggle with shift change EOW. Time change of 1 hour impacts me for a week.

Nice to have a paycheck!

[Old Duffer]

Days one week, nights the next week. Unfortunately they nailed me with 12 hour shifts for the first few weeks, but after that it should be just 8 hour days, 5 days/ week.
The schedule will be different but I think it is one I can work with..
Still learning my way around the place, it is huge!!!!
I'm ready to be on 8 hour days!

Rotating shifts is cruel and unusual punishment!

[GirlyGymRat]

Rotating shifts is cruel and unusual punishment!

Statically more accidents, injuries with revolving shift!

[Proximal]

Sorry bout the shifts AG. However, good luck & congrats on the new job!

[clarky.]

Morning fellas/Girly, shoulders and traps are nice and sore this morning. Catch up the night.

[tarmyg]

Good evening,

Worked legs in a half-hearted way today. That's pretty much it. The day could have been better.

[almostgone]

Off to the shop for treadmilling before work.

[tarmyg]

Worked shoulders in a very Marcus HIT style way today. There was absolutely positively nothing left to lift anything overhead when I was done. Good workout day!

Overhead Press
Seated Side Laterals
Single Side Laterals (cable)
Upright Row
Rear Laterals
Shrugs

[kelkel]

Worked shoulders in a very Marcus HIT style way today. There was absolutely positively nothing left to lift anything overhead when I was done. Good workout day!

Overhead Press
Seated Side Laterals
Single Side Laterals (cable)
Upright Row
Rear Laterals
Shrugs

Upright rows always killed my joints. Don't know how guys do them long term.

[clarky.]

Hi fellas/Girly, got arms done the night. Fast session but good.

Standing db curls 2 sets DD

Incline db curls 3 sets

Cable preacher curls 2 sets

Behind head tri ex 3 sets v bar

Tri pd 3 sets v bar

Done. In bits the day.

[Proximal]

Upright rows always killed my joints. Don't know how guys do them long term.

Like doing them on a low cable with the rope used for triceps press downs. The rope let's my arms/shoulders go through a more natural range of motion that isn't limited.

Back & biceps later. HIT limited to occasional drop sets, because keeping volume on high side at this time.

[kelkel]

Prox with your background what is your opinion of Level IV Laser therapy for inflammation?

[Proximal]

Kel, I asked my wife if they use it in her clinic. Everything they do has to be proven legit by research & apparently that wasn't the case so it's no longer used there.

Where are you having pain? Do you think it's tendon or is it deep into the joint (maybe arthritic)?

[kelkel]

Knee and elbow. Had my second treatment today. First one made a noticeable difference for me. I'm aware the procedure hasn't cleared all hurdles yet and insurance doesn't normally cover it, but he's a friend and brings the portable unit to my home. Zero charge.

[Proximal]

Knee and elbow. Had my second treatment today. First one made a noticeable difference for me. I'm aware the procedure hasn't cleared all hurdles yet and insurance doesn't normally cover it, but he's a friend and brings the portable unit to my home. Zero charge.

Where in the knee & elbow though? Bottom line for any treatment though, is if it works for you. At no charge, you sure can't complain.

[tarmyg]

Upright rows always killed my joints. Don't know how guys do them long term.

I use a machine and attach a rope to pull the cable. Palms facing down. I've not been going for you number of years with this stuff so not sure how I'll feel about it in a few years but for now, it works well.

[almostgone]

Christ, these long days are taking a little getting used to. Headed to the shop for treadmilling and stretching. Off the weekend so I know I'll get to lift some then.

[tarmyg]

Felt pretty damn good today. Training was on fire.

I am on round four (Yes, 4th round) of interviews for this job I am looking at. Done well this far and this 4th round is going to be brutal. They asked me to set aside "several" hours to talk to the team. Considering the time difference they are starting the interview around 9-9.30 AM and that is same time, PM for me so I am going to be a bit punchy by the end :-)

Clean and Jerk Skill
On the Minute x 5:
Power Clean + Hang Squat Clean + Split Jerk - 63kg+65kg+68kg×3

Directly Into…

On the Minute x 5:
2 Squat Cleans + 1 Split Jerk - 73kg

Deadlift
Heavy Set of 6-4-2
140kg x 6
150kg x 4
160kg x 2

“Optimus Prime”
AMRAP 7:
Wallballs - 10kg
On the Minute: 7 Deadlifts - 111kg
Round 1: 23 WB
Round 2: 12 WB
Round 3: 6 WB
Round 4: 8 WB
Round 5: 4 WB
Round 6: 3 WB
Round 7: 3 WB

[Proximal]

Nice feeling the post workout soreness again. Off day today, have good days everyone!

[clarky.]

Hi fellas/Girly, arms a killing me the day. Shoulders have just healed . No training the day or the mora, got a job on so probs get a session in on sunday.

[tarmyg]

Back from the gym. Got it done quickly and efficiently today as my wife has to work all day. We are now, I should say she is, pursuing a position in Upstate NY. I would personally prefer this over South CA. Anyway, did arms for a second time this week, well, because it felt like it was needed.

Bicep Curl, Dumbbell
Preacher Curl, Dumbbell
Hammer Curl, Dumbbell
Skull Crushers, Dumbbell
Cable Push Down
Overhead Extension
One-arm Kickback

[Proximal]

Funny thing since I’ve been gone. My shoulder is completely without pain because I gradually tore the rest of my RC off & then tore off my long head of the biceps to boot. Thought I’d share, as the group here is getting on in age & have just read the last years worth of this thead with all of the pain & misery some of you have gone through.

It’s incredible to lift without pain again & it’s amazing what you can still do in the gym with the right variety of equipment. Did smith machine shoulder presses for the first time in a year this week, but had to lift my hand to the bar with my opposite hand (same with other exercises that there is a handle over head), but once there can do the lift.

No free weight work with dumbbells except light shoulder flies. Without a RC, you simply can’t control it, even light bicep curls.

Only half of a biceps, freaked out initially when it happened, but it doesn’t look bad at rest. Still full looking with training. Even with about a 20% strength deficit, was able to handle forced reps & drop sets this week without pain.

While the RC was slowly tearing & knowing it was a matter of time with the biceps, I was fearful that lifting into my 70’s would not be possible. Now suddenly, the sun is shining again.

Also during my reprieve, my BP became uncontrollable. Besides necessary meds, I reacquainted myself with the need for cardio, doesn’t suck as much as I thought.

Just thought I’d share. Feeling good, very nice week.

[Proximal]

Just re-read my post, and, just wanted to sum up. What I intended to relay was, that around every cloud is a silver lining somewhere, it just might take a little time to find it. I wish you all well.

[tarmyg]

Great read Proximal. Hearing about these struggles is inspiring and saddening all at the same time. Trying to accomplish what we can with what we got is, for me, very admirable.

I worked legs today, again :-) Felt like they needed some extra work. Mixed up the routine today only using high reps, 20+ or so, to get that blood flowing. I did not even squat but used a bunch of machines. Not squatting felt like cheating ;-)

[Proximal]

Great read Proximal. Hearing about these struggles is inspiring and saddening all at the same time. Trying to accomplish what we can with what we got is, for me, very admirable.

I worked legs today, again :-) Felt like they needed some extra work. Mixed up the routine today only using high reps, 20+ or so, to get that blood flowing. I did not even squat but used a bunch of machines. Not squatting felt like cheating ;-)

TY. Reading your posts and seeing your dedication as you travel around the world and still find balance in your life is truly admirable. What was actually the struggle was life (that we ALL deal with).

I think I was & am trying to be philosophic. As I read through about a year of this thread, a common theme kept reoccurring and that was putting up with our body’s degenerating & failing. In my personal battle to have the body that I want to see in that mirror every day, I should have realized that orthopedic injuries, though obviously interfering in what we want to accomplish here, are really just that, an interference. Along with that interference is the dread that you won’t be who you want yourself to be. I was afraid every day that I couldn’t keep pursuing my goals. But as it turned out, while my focus was on other things, the “worse” happened, one unknowingly & the other in the blink of an eye.

And who was there waiting for me? The gym. She embraced me & told me that she will always be there, no matter what form I present myself. She did remind me however where the cardio section was, because there is a muscle that she can’t work around if it goes.

I am so happy to see that everyone’s personal battle’s are being won, at least those you’ve chosen to share.

The other theme that was undeniable as I read through the posts, was the incredible comradery.

Now what is everybody HITting today?

[clarky.]

Hi everyone, hope all is good. Arms the mora, i was working the day, that's 7 days this wk ffs.

[kelkel]

TY. Reading your posts and seeing your dedication as you travel around the world and still find balance in your life is truly admirable. What was actually the struggle was life (that we ALL deal with).

I think I was & am trying to be philosophic. As I read through about a year of this thread, a common theme kept reoccurring and that was putting up with our body’s degenerating & failing. In my personal battle to have the body that I want to see in that mirror every day, I should have realized that orthopedic injuries, though obviously interfering in what we want to accomplish here, are really just that, an interference. Along with that interference is the dread that you won’t be who you want yourself to be. I was afraid every day that I couldn’t keep pursuing my goals. But as it turned out, while my focus was on other things, the “worse” happened, one unknowingly & the other in the blink of an eye.

And who was there waiting for me? The gym. She embraced me & told me that she will always be there, no matter what form I present myself. She did remind me however where the cardio section was, because there is a muscle that she can’t work around if it goes.

I am so happy to see that everyone’s personal battle’s are being won, at least those you’ve chosen to share.

The other theme that was undeniable as I read through the posts, was the incredible comradery.

Now what is everybody HITting today?

Great diatribe Prox. Enjoyed that.

BTW, had another Laser treatment on Friday. It's definitely making a difference for me. Probably do another early this week.

[kelkel]

Back yesterday:

(only working sets listed)

D grip pulldowns: 3 sets 10 ish reps
Supported smith rows: 4 sets heavy down to 5-6 reps
Dumbell rows (simultaneous): 3 sets 10-12 reps trying to pause at top
Close grip pulldowns: 3 sets 8-10 reps fatigue setting in
Smith shrugs: 3 sets 12 reps with drop on last.

Good day. Feeling it today.

[clarky.]

Back yesterday:

(only working sets listed)

D grip pulldowns: 3 sets 10 ish reps
Supported smith rows: 4 sets heavy down to 5-6 reps
Dumbell rows (simultaneous): 3 sets 10-12 reps trying to pause at top
Close grip pulldowns: 3 sets 8-10 reps fatigue setting in
Smith shrugs: 3 sets 12 reps with drop on last.

Good day. Feeling it today.

Nice big man.

[Proximal]

TY Kel, & very glad the laser is working.

Triceps:
Skull crushers x 4 sets
Pressdowns 3 working with double drop on last set
Kickbacks 2 sets with single drop each
One arm machine extension, forced reps then negatives to failure, 1 set.

Abs then heart x 25.

Stretching for LB.

Subway turkey sandwich & football.

[tarmyg]

Happy Monday from Bangalore!

The weekend was a bit intense at the family level. Still working through things and I honestly do not think it will be better until we are out of here and who knows how fast that will be. Fair to say we are both trying to do the best with what we got here and, most importantly, making our daughter enjoy her life here which she truly is.

Anyways, training today felt super important. Had a lot of things to decompress and luckily Deload is over and I got to push a bit more. Coach started a new cycle today and I'll just copy what he wrote before. All in all, training was great, actually, fantastic!

From the coach, I have truncated it a bit as he gets a bit wordy :-)

"Training cycle – “Grindstone”. October 29 – December 21 (8 Weeks). The focus in “Grindstone” – Stamina. It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time."

Today's training

Snatch Complex
5 Sets:
Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
WEIGHT: 30kg through 60kg

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
WEIGHT: 70kg

“Blitz”
5 Rounds For Time:
20 Calorie Row
10 Power Clean and Jerks - 52kg
SCORE: 14.51

Midline
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 15 Calorie Bike
Even Minutes: 15 GHD Sit-Ups