**Marcus's HIT Dungeon**

[i_SLAM_cougars]

Where'd Marcus go? We need another one of those interview threads

[almostgone]

Where'd Marcus go? We need another one of those interview threads

He's taking a break and was healing up the last time I spoke with him. Think he was being evaluated for RC tepair, but it takes a while with NHS?

[i_SLAM_cougars]

He's taking a break and was healing up the last time I spoke with him. Think he was being evaluated for RC tepair, but it takes a while with NHS?

Oh, that sucks... Glad to hear he's getting things squared away though. Getting old sucks.

[almostgone]

90 minute massage. Much better.
Antibiotics for my guts, which are also better...and quieter!!

[MuscleScience]

Switched workouts up these past two weeks. Been doing more HIT and less volume. Been sore for the whole two weeks it’s seems...

[GirlyGymRat]

Checking in. Nice to see LGI, Proximal others posting.

Busy 2 weeks. Down 1 pound through the holiday season

I’m pressing forward with planned loss of 12 pounds over next 2 months with no training. There will challenges and if I fall short of goal, I’m not stressing. It’s ONLY a number. I could loose more than 12 which may be too much - depending on where body takes first - evaluate in 5 weeks.

For fun, March 15th to transition into maintenance and training.

I’m anxious to start rebuilding.

[kelkel]

Hi G! Hope the holidays were good!

[almostgone]

Checking in. Nice to see LGI, Proximal others posting.

Busy 2 weeks. Down 1 pound through the holiday season

I’m pressing forward with planned loss of 12 pounds over next 2 months with no training. There will challenges and if I fall short of goal, I’m not stressing. It’s ONLY a number. I could loose more than 12 which may be too much - depending on where body takes first - evaluate in 5 weeks.

For fun, March 15th to transition into maintenance and training.

I’m anxious to start rebuilding.

Yaaay! I always get motivated by your training plan and goals, GGR!

[Proximal]

Alright GGR, losing weight during the holidays!

Getting a trigger point injected now @ a very large health care facility. Just seeing SO many different problems in the 10 minutes it took to get to my MD, is just a solemn reminder on how fragile we are, yikes.


So very true. Realize it more as you get older.

[kelkel]

Got my first leg (quad) workout in today after probably two months and post knee gel injections. I didn't know what to expect.

Stationary bike - 5 minutes
Vertical Press - stayed light: 1 plate per side, 2 plates per side, 3 plates per side. 15 ish reps
Squats - couple sets at 135 and then 225 x 3 sets just to get a feel for things.

I kept waiting for pain but it didn't come. Quite happy about this so far!

[almostgone]

Got my first leg (quad) workout in today after probably two months and post knee gel injections. I didn't know what to expect.

Stationary bike - 5 minutes
Vertical Press - stayed light: 1 plate per side, 2 plates per side, 3 plates per side. 15 ish reps
Squats - couple sets at 135 and then 225 x 3 sets just to get a feel for things.

I kept waiting for pain but it didn't come. Quite happy about this so far!

Hell yes. Stability and no pain..that's a winner on my book!

[Proximal]

Alright GGR, losing weight during the holidays!

Getting a trigger point injected now @ a very large health care facility. Just seeing SO many different problems in the 10 minutes it took to get to my MD, is just a solemn reminder on how fragile we are, yikes.


So very true. Realize it more as you get older.

Kel, how the f*** can you edit my post dude? I didn’t write the last two sentences. Damn, I mean like you ARE Kel and all, but this is a little frightening. Sorry about that bank comment in that other thread, but I was kidding. Shit, do you have super powers?

Edit & clarification: I was NOT upset, I was “attempting humor”. Forgot Kel is a moderator. Completely agree with his words (last two sentences), but was confused that they were an edit & not another post.

[GirlyGymRat]

Hi G! Hope the holidays were good!

Surreal. Shocking.
Celebrating that pound!

[almostgone]

Kel, how the f*** can you edit my post dude? I didn’t write the last two sentences. Damn, I mean like you ARE Kel and all, but this is a little frightening. Sorry about that bank comment in that other thread, but I was kidding. Shit, do you have super powers?

You've heard of the breeze that doesn't move the leaves??? Kel started that technique for the military.

[GirlyGymRat]

Yaaay! I always get motivated by your training plan and goals, GGR!

I’m encouraged! This plan I am following - clean BB eating at restricted cal is amazing!

Sad to see muscle loss and I let that happen and I know how to get it back!

[GirlyGymRat]

Alright GGR, losing weight during the holidays!
.

This has me over the top...first time ever!

[GirlyGymRat]

You've heard of the breeze that doesn't move the leaves??? Kel started that technique for the military.

super veins from super powers!

I saw a little vein in my forearm last weekend...got no power!

[Proximal]

Kel, how the f*** can you edit my post dude? I didn’t write the last two sentences. Damn, I mean like you ARE Kel and all, but this is a little frightening. Sorry about that bank comment in that other thread, but I was kidding. Shit, do you have super powers?

So I don’t cause more confusion and get any more PMs. I was NOT upset & was making a joke. Kel, did I write something else that I blanked on & you erased? I forgot that you are a moderator.

[almostgone]

super veins from super powers!

I saw a little vein in my forearm last weekend...got no power!

I bet you don't give yourself enough credit, GGR!!!

[GirlyGymRat]

I bet you don't give yourself enough credit, GGR!!!

I have high standards just like my heels!

[almostgone]

I have high standards just like my heels!

Classy...always classy!!!

[Proximal]

super veins from super powers!

I saw a little vein in my forearm last weekend...got no power!

OMG, I’m so confused.

Little veins? Leaves not moving? This was not one of the possible side effects from the cortisone injection.

[kelkel]

Kel, how the f*** can you edit my post dude? I didn’t write the last two sentences. Damn, I mean like you ARE Kel and all, but this is a little frightening. Sorry about that bank comment in that other thread, but I was kidding. Shit, do you have super powers?

Edit & clarification: I was NOT upset, I was “attempting humor”. Forgot Kel is a moderator. Completely agree with his words (last two sentences), but was confused that they were an edit & not another post.

Sorry about that Prox! Totally unintentional. I just tried to "reply with quote" and somehow that happened. No friggen clue!
I liked the post which is why I responded.
Zero worries brother!

[Proximal]

Sorry about that Prox! Totally unintentional. I just tried to "reply with quote" and somehow that happened. No friggen clue!
I liked the post which is why I responded.
Zero worries brother!

TY big guy. I was thinking “what, was I delirious”.

Glad you liked the post. Yeah, very sad/tough seeing everyone going for their appointments.

So happy you are back on your way. Forget pain, forget age, forget injury. There is always a way.

[almostgone]

TY big guy. I was thinking “what, was I delirious”.

Glad you liked the post. Yeah, very sad/tough seeing everyone going for their appointments.

So happy you are back on your way. Forget pain, forget age, forget injury. There is always a way.

That's a red letter day, Prox. Kel rarely uses the like button!!!

[GirlyGymRat]

Forget pain, forget age, forget injury. There is always a way.

mindset of Perseverance!

[GirlyGymRat]

Big day tomorrow!!! Back to am !

I like tracking daily to observe how body responds to diet modifications.

Non scale victories
- skinny skirts loose!!!
- Yoga pants slipping off hips!!!

[Proximal]

That's a red letter day, Prox. Kel rarely uses the like button!!!

Bud, I was just relieved that they didn’t inject me with something other than cortisone, I was baffled.

[almostgone]

Big day tomorrow!!! Back to am !

I like tracking daily to observe how body responds to diet modifications.

Non scale victories
- skinny skirts loose!!!
- Yoga pants slipping off hips!!!

Giggitty!!!!

[kelkel]

Big day tomorrow!!! Back to am !

I like tracking daily to observe how body responds to diet modifications.

Non scale victories
- skinny skirts loose!!!
- Yoga pants slipping off hips!!!

Mind completely wandered......

[GirlyGymRat]

Giggitty!!!!

Down .6 lbs in 3 days so I’m thrilled. I’m starting to see definition everywhere except lower abs. Can see ribs in back so thinking 12 more is possible to start rebuilding!

[GirlyGymRat]

Mind completely wandered......

You must be on cycle lololol

105 - 141 normal BMI for my height and 12 down by March 15th is reasonable to start rebuild. BMI charts are a laugh...kel you would probably be overweight or obese.

Should check bf% for skinny fat chicas. Lol

[GirlyGymRat]

...20% bf?!!?

[almostgone]

...20% bf?!!?

All of that stuff is geared towards small framed people. I'm my ideal weight if I was 6'9"....but I'm not. Too much bf...yes. 6'9"....nope, barely 6'1" or 6'2" if I've been stretching and it's early in the day.

Off to follow the Kel stretching routine and then a short run/walk session before work. It's kind of chilly today. Stepped outside in a tank top and shorts to see what the wildlife is up to and now my nipples could cut glass.

It's Friday, everyone have a nice day!!

[Proximal]

Morning all.

GGR, I'm confused (yes again) about the 20% bf thing. Where are you getting this amount from?

Hell yes, Friday!

[kelkel]

It's kind of chilly today. Stepped outside in a tank top and shorts to see what the wildlife is up to and now my nipples could cut glass.

It's Friday, everyone have a nice day!!

[almostgone]

LOL, one of my favorite movies!!

[kelkel]

Shoulders n Tri's yesterday. Still staying real light trying to feel my way back and slowly implement more exercises:

Dumbell presses: Pyramid up to just 60's. 3-4 x 15 ish reps quick pace. No pain felt good.
Seated side laterals: Even trying these scared me. Think I used only 15-20 lbs for 3 sets of 15-20. Trying to keep hands at about a 45 degree angle between flat (where they'd normally be) and thumbs up, if that makes sense to anyone to put less pressure on the infraspinatus. Per doc and PT.
Rear delts on 35 bench: 3 sets light

Tri's:

Pushdowns: 3-4 sets 10-12 reps. Strength coming back
Overhead smith extensions: 3 x 12-15 reps
Cable dips: 3 sets 10-12 reps

Can't complain. No residual shoulder pain today so onward and upward.

Back workout later today.

[GirlyGymRat]

Morning all.

GGR, I'm confused (yes again) about the 20% bf thing. Where are you getting this amount from?

Hell yes, Friday!

Unscientific self evaluation

Body Fat Percentage Pics of Men & Women
https://r.tapatalk.com/shareLink?sha...9&share_type=t

[charger69]

Unscientific self evaluation

Body Fat Percentage Pics of Men & Women
https://r.tapatalk.com/shareLink?sha...9&share_type=t

And probably more accurate than other methods. LOL


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