**Marcus's HIT Dungeon**

[almostgone]

Putting together some reference material for the information dump I received at the new job.

Off to the shop in a little bit to work arms and then off to work.

Will post up my lift late tonight.

[Proximal]

Morning. Sitting with the cat & coffee, getting mentally prepared for the day. Back & my light version of legs today.

[Proximal]

Nice workout to start the week. High volume back with generally 3 working sets per exercise & double drops to end. Legs are at a kindergarten level, nice oblique work (wood-choppers & side crunches on ab machine) & my requisite CV work. Hope everyone had a great Monday.

[almostgone]

Whew!!! 13 hour shift! Will get to cut out a little early later this week, hopefully Friday or possibly take Wednesday off.

Did lift Monday morning, just a short lift to push some blood around. Everything in the arms feels decent, so will hit shoulders Wednesday.

Preacher curls- 2w/u, Work 1-(L) - 7, drop, 2, drop, 4, drop, 6. (R) - 7, drop, 3, drop, 3, drop,3, drop, 4. Work 2: (L)- 5, drop,2,drop,4. (R)- 4, drop,2,drop, 2, drop, 4.

Seated CC -. 1w/u, Work -(L) -4,drop, 5. (R) - 3, drop, 4,drop,5

Seated hammer curls - Work - 6, drop, 7.

Triceps pressdown - 2 w/u, Work 1- 6. Work 2- 5. Work 3 - 6. Drop on weight between sets on these.

38 minutes.

An abbreviated workout but will start pushing things a little more each time now.

Definitely no lift tomorrow morning, I need to be on my way back to work in 7 hours.
Wednesday...shoulders!!!

Really good pump today. Had stopped my citrulline and L-arginine combo when I ran out of powder, but have more back on hand now. Think Mrs. AG threw 10 mg of Cialis in my pill bottle, too. That may explain the really good pump?

Time to eat and get ready to get horizontal!!

[Proximal]

Nice workout AG. Advil PM for me last night due to emphasizing legs & cardio a lot more (the body just isn’t used to it). The stuff is great for sleeping, but rough getting up in the morning.

[clarky.]

Whew!!! 13 hour shift! Will get to cut out a little early later this week, hopefully Friday or possibly take Wednesday off.

Did lift Monday morning, just a short lift to push some blood around. Everything in the arms feels decent, so will hit shoulders Wednesday.

Preacher curls- 2w/u, Work 1-(L) - 7, drop, 2, drop, 4, drop, 6. (R) - 7, drop, 3, drop, 3, drop,3, drop, 4. Work 2: (L)- 5, drop,2,drop,4. (R)- 4, drop,2,drop, 2, drop, 4.

Seated CC -. 1w/u, Work -(L) -4,drop, 5. (R) - 3, drop, 4,drop,5

Seated hammer curls - Work - 6, drop, 7.

Triceps pressdown - 2 w/u, Work 1- 6. Work 2- 5. Work 3 - 6. Drop on weight between sets on these.

38 minutes.

An abbreviated workout but will start pushing things a little more each time now.

Definitely no lift tomorrow morning, I need to be on my way back to work in 7 hours.
Wednesday...shoulders!!!

Really good pump today. Had stopped my citrulline and L-arginine combo when I ran out of powder, but have more back on hand now. Think Mrs. AG threw 10 mg of Cialis in my pill bottle, too. That may explain the really good pump?

Time to eat and get ready to get horizontal!!

Nice mate.

[clarky.]

Hi fellas/Girly, did arms yesterday good session. Fast as tume was not on my side again lol.

Standing db curls 2 sets 1 drop

Drag curls 4 sets fuck they hurt (smith)

Incline db curls 2 sets

Tri pd's 3 sets

Behind head tri ex 3 sets v bar

Done. Cut short on tri's it was kinda pish but just never had the time.

[Proximal]

Delts today, high volume.

Machine lat raises. 4 WS 8-12 and double drop last set
Bent over lateral raises 5 WS x 12
Front raises 5 WS x12
Upright rows with rope on low cable 5 WS 8-12 with double drop last set

Very sick pump.

20 minutes CV.

[almostgone]

Off tomorrow!! I think I may like this flextime option once I figure out how to best apply it.

Delts and traps for me tomorrow as well.

Extremely hard to straighten my arms today. Barely managed brushing my hair this morning. Braiding the tail was out of the question.

[GirlyGymRat]

Did treadmill shredmill yesterday after nearly 3 weeks off. OMG. Doesn’t take long to loose endurance. Dang!!!

[tarmyg]

Good to see more action in this thread and that everyone seems to be getting back into it.

Had a good workout today as I had to skip it yesterday due to shinsplints flare-up. Could hardly walk. My kryptonite is still Snatch. Strength is not a problem, but my technique is beyond bad.

Power Snatch Ladder
On the 0:00 – 10 Power Snatches - 30kg
On the 2:00 – 8 Power Snatches - 40kg
On the 4:00 – 6 Power Snatches - 50kg
On the 6:00 – 4 Power Snatches - 60kg
On the 8:00 – 2 Power Snatches - 70kg

“Cement Mixer”
7 Rounds, On the 3:00
400 Meter Row
12 Toes to Bar
Score is slowest round
SCORE: 2.31

Odd-Object Conditioning
3 Rounds:
50 Wallballs - 10kg
35 Calorie Bike
50 Meter KB Carry - 2x32kg

[Proximal]

Damn I wish my body would allow crossfit T. Morning routine of coffee, cat, getting ready for the kiddies at work. Rest day for me, just did 3 straight days.

And having problems with the like buttons, apparently not awake enough yet.

[tarmyg]

Damn I wish my body would allow crossfit T. Morning routine of coffee, cat, getting ready for the kiddies at work. Rest day for me, just did 3 straight days.

And having problems with the like buttons, apparently not awake enough yet.

Changing to CrossFit was the best life quality decision I ever made. My daughter (9-years old) want to go out and run around, no problem, I'll keep up. Go to a playground and act like a crazy person, not a problem, I'll keep up. Literally anything she gets in her head to do I can keep up with. That is what I love most about this.

Sorry to hear you can not do this but you are still at it Proximal, doing what you can and at the end of the day, that is all we can do and if we do just that, what we can, we are winners in my book.

[kelkel]

Well, tried first leg workout in about 3 weeks. Really didn't work. Half weight on vertical presses was a bit uncomfortable on my knee. Squats, hell no.

[almostgone]

Well, tried first leg workout in about 3 weeks. Really didn't work. Half weight on vertical presses was a bit uncomfortable on my knee. Squats, hell no.

How aggravating is the knee when dealing with stairs and steps, etc? Maybe the knee will take just a tad longer?

You made good progress on the elbow!

[kelkel]

How aggravating is the knee when dealing with stairs and steps, etc? Maybe the knee will take just a tad longer?

You made good progress on the elbow!

Much better going up and down steps. And no, elbow (s) got a bit sore after light chest on Monday....

Really pissed.

[almostgone]

Much better going up and down steps. And no, elbow (s) got a bit sore after light chest on Monday....

Really pissed.

Well, crap....just....crap. Hope things turn the other way soon!!

[clarky.]

Shit news Kel, good thing is your a very clever fucker, so it won't take that long till your back 100% again big man.

[clarky.]

Off tomorrow!! I think I may like this flextime option once I figure out how to best apply it.

Delts and traps for me tomorrow as well.

Extremely hard to straighten my arms today. Barely managed brushing my hair this morning. Braiding the tail was out of the question.

I hope you did not go out with your hair do all over the place ffs ?? AG! What has mrs AG told you about this eh ?. .

[clarky.]

Either shoulders and traps or back for me the mora.
Nice to have you back Prox.

[Proximal]

Changing to CrossFit was the best life quality decision I ever made. My daughter (9-years old) want to go out and run around, no problem, I'll keep up. Go to a playground and act like a crazy person, not a problem, I'll keep up. Literally anything she gets in her head to do I can keep up with. That is what I love most about this.

Sorry to hear you can not do this but you are still at it Proximal, doing what you can and at the end of the day, that is all we can do and if we do just that, what we can, we are winners in my book.

TY Clarky, it means a lot, greatly appreciated!

Cool about you & the daughter T! No need to be sorry T. I've done quite a bit of soul-searching the past year coming to grips with how lucky I am to still be at the gym and working out instead of feeling like crap for not looking like Kel I'm in a very good place now.

Speaking of Kel, very sorry to hear about your knee.

OMG, not a muscle that isn't sore and getting worse as the day progresses, love it.

Bring on the little trick or treaters!

[Proximal]

F’n Halloween candy.

[kelkel]

Ok, I actually went to a gym and met a buddy to train back on Thursday. Gym is owned by a decades long friend of mine and if I were to train at one steadily, it would be there. Great place with everything you could ask for. It was nice to use all the hammer machines that I don't have at home and to see some old friends as well.

Did shoulders and tri's at home yesterday.

Side laterals: 3-4 sets 10-12 reps
Seated laterals: 3 sets, lighter and more strict 15-20 reps
Rear delts: 3 sets 10-15 reps
Front delt plate raises: 3 sets 10 ish reps
Light dumbell presses: tried one, elbow said no. Fuck.

Wasn't sure what I'd be able to do for triceps but I surprisingly found a couple movements that didn't hurt. Felt great.

Reverse grip pulldowns: 4 sets 15 ish reps.
Dips: 4- sets 12-15 reps (using pushdown apparatus but behind your back. Works great)

Anyway, felt great to get something done!

[Proximal]

Just watched one hell of a documentary. It’s called “Transformer”. It’s out now, but on demand on cable. About a power lifter Matt Kroc, who’s transgender. Solid story, really well done.

[GirlyGymRat]

Well, tried first leg workout in about 3 weeks. Really didn't work. Half weight on vertical presses was a bit uncomfortable on my knee. Squats, hell no.

Did u have another injury? What did u do?

[tarmyg]

Hi everyone,

Ended up taking this new job. The schedule is a bit crazy so I am getting up at 5 am, workout (Not CrossFit, not the time for that now), come back home, get daughter ready and to school. Head down to the office, 1h drive. Work until 5 or 6 and head home, 90-minutes drive. Will take some getting used to but they are testing me out for a bigger role so hopefully, this will pay off. Anyways, not focused on this type of training for a while so might have more questions than usual :-)

[charger69]

Hi everyone,

Ended up taking this new job. The schedule is a bit crazy so I am getting up at 5 am, workout (Not CrossFit, not the time for that now), come back home, get daughter ready and to school. Head down to the office, 1h drive. Work until 5 or 6 and head home, 90-minutes drive. Will take some getting used to but they are testing me out for a bigger role so hopefully, this will pay off. Anyways, not focused on this type of training for a while so might have more questions than usual :-)

Congratulations!!


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[charger69]

Does anyone here know about groin injuries?
I was officiating a football game and was sprinting behind the play and heard a snap and realized it was my groin. This was 9 weeks ago
I am about 90% but deep squats bother it and I can’t do lunges with weight
It started on the left side and now is in the middle sort of where a herniA may be felt.
Is it something more, or just requires a shitload of time tot recoup?


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[almostgone]

Does anyone here know about groin injuries?
I was officiating a football game and was sprinting behind the play and heard a snap and realized it was my groin. This was 9 weeks ago
I am about 90% but deep squats bother it and I can’t do lunges with weight
It started on the left side and now is in the middle sort of where a herniA may be felt.
Is it something more, or just requires a shitload of time tot recoup?


Sent from my iPhone using Tapatalk

If it's a strain it will take some time. If there's a question of it being a hernia, go get it checked.

[kelkel]

Did u have another injury? What did u do?

No injury moment. Just knee and elbow hurting / inflammation. Trying hard to get rid of it and get back to normal, relatively speaking. Trying to find work-arounds but it's not always possible.

[kelkel]

Did what I could for legs a short while ago:

Stationary bike for 5 minutes
Vertical press: Did 3-4 sets light weight, 15-20 reps. Better than last week at least. Had a few moments where knee felt weak but got through it.
Dumbell sumo squat (holding 100 lbs dumbell between legs): 4 sets 15 ish reps.
Extensions: tried super light weight. Nope, not happening yet.

Anyway, better than nothing. Onward and upward.
I am considering talking to my ortho about hitting me with a little cortisone.....

[clarky.]

Hi fellas/ladies, back for me the night. Heading over to ma mates gym, great place.
Report back later.

[GirlyGymRat]

No injury moment. Just knee and elbow hurting / inflammation. Trying hard to get rid of it and get back to normal, relatively speaking. Trying to find work-arounds but it's not always possible.

Sorry to hear this. Isn’t rest necessary or cross training?

used oil packs nightly for a month, along with DMSO gel during day for tennis elbow. I found random yT vid and it worked. Or at least I contributed no pain to the oil compresses, Saran Wrap with knee high socks.

[GirlyGymRat]

Continue cutting at low caloric level 1000-1200 daily. Eating a ton of veggies, adequate protein. Going to eliminate weekly cheat meal to accelerate progress to goal weight. I need to become less social too. Lol. eliminate [emoji485] heavy sigh! And the Xmas parties....[emoji22]

[almostgone]

Oh Lord, it's early. Mixing up a shake then off to the shop.

[almostgone]

Will post up later this evening.

[kelkel]

Saran Wrap with knee high socks.

Now it's a party!

[Proximal]

Love this unilateral preacher bench. Crunch has some cool equipment.

Biceps smoked. My desert after my workout meal was 2 sets of single arm curls to assisted positive fail & progressing on to negative fails. Workouts so much better after that long head snapped. Looks weird, but at least no pain and more freedom to do more exercises. Have great days all, ditch day from school for me today, life is good.

[GirlyGymRat]

Now it's a party!

lololol

Party fun factors:
oil, tube socks and silk sheets!

[Proximal]

Tri’s similar to my bi’s. Just demolished, bless the one arm machines! Hey sorry about the post about Matt Kroc. Know many on the forum are more to the right and may not dig the transgender thing.

But such a good movie. F’r is 250 & thick. Keeps lamenting the fact that as he transitions to a woman his size & poundage drops & then reverses himself. The looks that he gets when he works in public as a woman are tough to watch.