**Marcus's HIT Dungeon**

[almostgone]

Meh, time to go restock the pantry. Hope they aren't out of the Cali Kitchen BBQ chicken pizza. Dang things are addictive.

[GirlyGymRat]

I.FEEL.UNSTOPPABLE.

Until pain sets in. LoL

worked little of everything - around the world - just to get a feel of what’s what. even did squats.

What did I learn?

Booty gone. Sadness - worked so hard for that little bump. I’ll get her back.

Hamstrings are weak. They will come back quicker then butt.

Lost thigh strength...actually legs are scranny.

Biceps need work.

Shoulders weak.

Back not so bad.

Missed the calves completely.

One hour yoga. Srsly brutal today. Today my hip flexors were screaming. I’m very tight from my flat A$$ job!

Kel. You should consider picking up a yoga class. Steer clear of Hatha...I fall asleep. Boring. Have you ever? You would excel at yoga. If you were in my class I would be peeking during down dog. LOL

Have an awesome day all !

[GirlyGymRat]

Oh the other bit....I’m looking pretty lean! Bumped into 2 gals. They r wanting to know if I was sick since skinny and gone soooo long. One is not willing to change eats. What great motivation.

Last week broke down and bought some clothes at fav boutique since skinny clothes are baggy. . I hated cause need to drop 10 more of fat which is a smaller size. It may take some time natty.

HAD to get new sandals

[almostgone]

Oh the other bit....I’m looking pretty lean! Bumped into 2 gals. They r wanting to know if I was sick since skinny and gone soooo long. One is not willing to change eats. What great motivation.

Last week broke down and bought some clothes at fav boutique since skinny clothes are baggy. . I hated cause need to drop 10 more of fat which is a smaller size. It may take some time natty.

HAD to get new sandals

LOL, you love your shoes don't you, GGR?

Re: the perceived weakness at gym. It will dissipate quickly.

I'm sure all of your curves are still there and in the right places!!

[GirlyGymRat]

LOL, you love your shoes don't you, GGR?

Re: the perceived weakness at gym. It will dissipate quickly.

I'm sure all of your curves are still there and in the right places!!

I do. I really do. They make an entire fit. I have pink suede with black trim and I call them my happy shoes. They bring me JOY!

I’m getting sore already. It’s real weakness. Rebound quickly in past; might take longer. :/

Curves. Actually no except the girls. I may have to train legs twice a week. Hip thrusts, squats, glute machine, lunges, blah blah. Pull out my favorite Mrs Marcus workouts.

My heart was racing...no endurance...I’ll hit stair master next time! Will help accelerated fat loss.
My niece wants me to do a mud run with her this year. This is training commitment not sure I can do this year...still lots going on.

Massage awaits!

[almostgone]

Mud run???!!!!! More shoes..right?

Enjoy your massage!

[Proximal]

she will get up on my back and use the heels of her feet to dig into the bad areas. She has a couple of poles mounted overhead for her to hold onto for safety.

Have her put her high-heels on next time, it really isolates those trigger points!

[kelkel]

Kelkel. You’ve had a string of injuries and enough for one person. You are done. No more for you!!

I surely hope so.

[almostgone]

Have her put her high-heels on next time, it really isolates those trigger points!

Sure thing. Then she can throw garbage at me and tell me how worthless I am......I like this train of thought.

Seriously, for a little lady she knows how to dig into the sticky tissue and break it apart. She always kids that one day she is going to make me tap out, but it hasn't happened yet.

Super nice young lady. Mrs. AG always picks at me because the massage therapist is such a cutie, but whenever the wife calls to set me up an appointment they talk like long lost sisters.

[clarky.]

Hi fellas, Ladies. Well it has been a while eh, hope yous all are doing good, i'm fine life is good.

I have not been training for a while like but will be back to it asap, life has just been very mad busy. Well i better get ma ass in gear and have a little look around to see what's been going on

[kelkel]

About time Clarky! Been asking about ya!

Glad all is well.

[clarky.]

About time Clarky! Been asking about ya!

Glad all is well.

Thanks big guy, hope your well. Chuffed to be back, i will pm you and get you up to date.
Spoke with AG a few wks back, hope he is still doing good. I'll catch up with him later.

So looking forward to getting back to it Kel.

[almostgone]

Thanks big guy, hope your well. Chuffed to be back, i will pm you and get you up to date.
Spoke with AG a few wks back, hope he is still doing good. I'll catch up with him later.

So looking forward to getting back to it Kel.

There he is!!! We've missed our Scottish kilt model.
How you doing, buddy?

[Proximal]

Hi fellas, Ladies. Well it has been a while eh, hope yous all are doing good, i'm fine life is good.

I have not been training for a while like but will be back to it asap, life has just been very mad busy. Well i better get ma ass in gear and have a little look around to see what's been going on

Hey Clarky, glad you're back.

[kelkel]

Yesterdays ortho visit and workout. Not at the same time.

So, the ortho reviewed my MRI with me. Here's the summary:

EXAM: MRI RIGHT SHOULDER WITHOUT CONTRAST

HISTORY: Right shoulder pain. Surgery in 11/2018- not otherwise specified. Query rotator cuff tear.

TECHNIQUE: Multisequence MRI of right shoulder .

COMPARISON: None available.

FINDINGS: The shoulder is mildly internally rotated, which hinders evaluation.

Moderate arthritic changes as demonstrated at the acromioclavicular joint with irregular articular contour and superiorly projecting osteophytes. Small capsular ossicles are present as well. The distal acromion is mildly downsloping. There is no evidence of subacromial/subdeltoid bursitis.

A focal intrasubstance partial tear is demonstrated at the anterior footplate of the infraspinatus tendon. This is evidenced by a small intratendinous fluid cleft near the bursal side. The tear measures 0.8 cm in AP dimension and is estimated to involve 40% thickness (intermediate grade).

There is tendinopathy of the upper subscapularis tendon. No tear is evident. An associated small insertional cysts is present within the lesser tuberosity. Remainder the rotator cuff tendons are intact. Normal muscle bulk is maintained.

The long head of the biceps tendon is intact and within the bicipital groove.

The glenoid labrum is intact without evidence of tear. No focal cartilage defect is evident.

No significant glenohumeral joint effusion is evident.

IMPRESSION:
1. FOCAL INTERMEDIATE GRADE INTRASUBSTANCE PARTIAL TEAR AT THE ANTERIOR FOOTPLATE OF THE INFRASPINATUS.
2. TENDINOPATHY OF THE UPPER SUBSCAPULARIS TENDON.
3. AC JOINT ARTHRITIC CHANGES.


So, we discussed PRP which is not covered by insurance. Although I will check with my plan administrator and see if he can do anything for me. We've known each other since kindergarten so a long damn time. Ortho and I decided on a cortisone shot into the AC joint this time which did immediately seem to help when placed under stress. Odd to see that needle go straight down into the shoulder. No pain though. He did not want to inject into the tendon area in case we choose to to PRP in the near future.

So, now he wants me to wait 3 weeks and call him back to discuss further. He did say if the tear was 50% in width he would have recommended surgery. When it comes to working out he said basically do anything that doesn't hurt it. Do not do side laterals unless using the thumbs up version like in the Athlean-x video I posted above. Said those are fine so I'm curious how they'll feel in the long run. I encourage guys to go up and view that video as it's quite informative. An ounce of prevention....

So, went home and did leg workout. Decided to combine hams, quads and calves again and take Wednesdays off for a rest day. Well, maybe light cardio and stretching. Feel like I need the rest.

Stationary Bike: 5 minutes
Vertical press: 4 working sets 15 ish reps. 18 on last. Back to a normal weight. Yeah me.
Squats: 3 working sets. 10-12 reps. Half plate off of normal weight but still holding back. Pounded out an easy 12 with it.

Seated eccentric curls: 3 sets 10 ish reps
Seated curls: 3 sets 10-12 reps

Standing calves: 3 sets 15ish reps
Seated calves: same as above

Someone on another thread mentioned that I haven't posted pics lately. Well, haven't really taken many but did take a leg shot yesterday. Always the same though. Upper body is from a few months ago:






So, hanging in there despite all the set backs.

[clarky.]

There he is!!! We've missed our Scottish kilt model.
How you doing, buddy?

Hi mate, i'm doing good thank you. Hope you and Mrs AG are good. Aww it's fucking good to be back.

Hey Clarky, glad you're back.

Hi prox, good to see your still here, i am glad to be back.

[clarky.]

Hope you get it fixed soon Kel what ever you decide to do, Nice leg session big guy.

[clarky.]

Good video Kel, i watched that fella a few times a while back.

[kelkel]

Good video Kel, i watched that fella a few times a while back.

I watching more of his vid's all the time. Really informative. Especially how he'll mark it out on his own physique.

[almostgone]

Yesterdays ortho visit and workout. Not at the same time.

So, the ortho reviewed my MRI with me. Here's the summary:

EXAM: MRI RIGHT SHOULDER WITHOUT CONTRAST

HISTORY: Right shoulder pain. Surgery in 11/2018- not otherwise specified. Query rotator cuff tear.

TECHNIQUE: Multisequence MRI of right shoulder .

COMPARISON: None available.

FINDINGS: The shoulder is mildly internally rotated, which hinders evaluation.

Moderate arthritic changes as demonstrated at the acromioclavicular joint with irregular articular contour and superiorly projecting osteophytes. Small capsular ossicles are present as well. The distal acromion is mildly downsloping. There is no evidence of subacromial/subdeltoid bursitis.

A focal intrasubstance partial tear is demonstrated at the anterior footplate of the infraspinatus tendon. This is evidenced by a small intratendinous fluid cleft near the bursal side. The tear measures 0.8 cm in AP dimension and is estimated to involve 40% thickness (intermediate grade).

There is tendinopathy of the upper subscapularis tendon. No tear is evident. An associated small insertional cysts is present within the lesser tuberosity. Remainder the rotator cuff tendons are intact. Normal muscle bulk is maintained.

The long head of the biceps tendon is intact and within the bicipital groove.

The glenoid labrum is intact without evidence of tear. No focal cartilage defect is evident.

No significant glenohumeral joint effusion is evident.

IMPRESSION:
1. FOCAL INTERMEDIATE GRADE INTRASUBSTANCE PARTIAL TEAR AT THE ANTERIOR FOOTPLATE OF THE INFRASPINATUS.
2. TENDINOPATHY OF THE UPPER SUBSCAPULARIS TENDON.
3. AC JOINT ARTHRITIC CHANGES.


So, we discussed PRP which is not covered by insurance. Although I will check with my plan administrator and see if he can do anything for me. We've known each other since kindergarten so a long damn time. Ortho and I decided on a cortisone shot into the AC joint this time which did immediately seem to help when placed under stress. Odd to see that needle go straight down into the shoulder. No pain though. He did not want to inject into the tendon area in case we choose to to PRP in the near future.

So, now he wants me to wait 3 weeks and call him back to discuss further. He did say if the tear was 50% in width he would have recommended surgery. When it comes to working out he said basically do anything that doesn't hurt it. Do not do side laterals unless using the thumbs up version like in the Athlean-x video I posted above. Said those are fine so I'm curious how they'll feel in the long run. I encourage guys to go up and view that video as it's quite informative. An ounce of prevention....

So, went home and did leg workout. Decided to combine hams, quads and calves again and take Wednesdays off for a rest day. Well, maybe light cardio and stretching. Feel like I need the rest.

Stationary Bike: 5 minutes
Vertical press: 4 working sets 15 ish reps. 18 on last. Back to a normal weight. Yeah me.
Squats: 3 working sets. 10-12 reps. Half plate off of normal weight but still holding back. Pounded out an easy 12 with it.

Seated eccentric curls: 3 sets 10 ish reps
Seated curls: 3 sets 10-12 reps

Standing calves: 3 sets 15ish reps
Seated calves: same as above

Someone on another thread mentioned that I haven't posted pics lately. Well, haven't really taken many but did take a leg shot yesterday. Always the same though. Upper body is from a few months ago:






So, hanging in there despite all the set backs.

Solid and legit as always, Kel!

Still staying clear of the kneeling leg curl machine?

[almostgone]

Hi mate, i'm doing good thank you. Hope you and Mrs AG are good. Aww it's fucking good to be back.

We're decent for old people guess. She has been dealing with a lingering respiratory bug/ allergies, etc. I've got a small amount of crud in my chest but nothing bad. I'm still clumsy as ever, that's for sure!

Really glad to have you back with us!

[Proximal]

Jealous of your MRI Kel, that’s admirable.

[kelkel]

Solid and legit as always, Kel!

Still staying clear of the kneeling leg curl machine?

Yep. I walk by it and give it dirty looks.

[kelkel]

Jealous of your MRI Kel, that’s admirable.

Prox you read the same one I posted?

[Proximal]

Prox you read the same one I posted?

Yes, but all things considered it could be far worse.

It doesn’t read that you have arthritic changes in the Glenohumeral joint (which is commonly what we call the shoulder joint), that’s very nice. As is an intact long head of biceps & labrum.

Sure, you’ve got a tear, but if you do this long enough, everyone is going to have one. There is surgery potentially in the future, but if you train smart, that can be avoided for many years.

I’m looking at it as a positive.

[kelkel]

Yes, but all things considered it could be far worse.

It doesn’t read that you have arthritic changes in the Glenohumeral joint (which is commonly what we call the shoulder joint), that’s very nice. As is an intact long head of biceps & labrum.

Sure, you’ve got a tear, but if you do this long enough, everyone is going to have one. There is surgery potentially in the future, but if you train smart, that can be avoided for many years.

I’m looking at it as a positive.

That's what I was hoping to hear from you. I value your opinion.

[Proximal]

That's what I was hoping to hear from you. I value your opinion.

I’m flattered Kel, TY.

[clarky.]

Hi fellas/ladies, hope everyone is doing good today.

[Proximal]

Good day out here. School's out soon, bi's & tri's coming up afterwards.

[clarky.]

Good day out here. School's out soon, bi's & tri's coming up afterwards.

Fucking Smash them prox.

[Proximal]

Fucking Smash them prox.

I did, TY!

[GirlyGymRat]

I did, TY!

Nicely done!!!!

[Proximal]

Nicely done!!!!

TY very much!

[clarky.]

Morning fellas/ladies, hope everyone had a good wk end. It is that time of the wk to start all over again .

[almostgone]

Ugh...Monday.

[clarky.]

Forgot to say, donation day the day, i really need it. I missed the last two due to work and stuff.

[clarky.]

Ugh...Monday.

I know fucking shit just didn't want to say

[Proximal]

"Good" morning. F'n time change.

[almostgone]

"Good" morning. F'n time change.

No sh!t. I hate when they tinker around with my idea of reality.

[kelkel]

No sh!t. I hate when they tinker around with my idea of reality.

"Idea" being the operative word.


Off to chest and bi's!