**Marcus's HIT Dungeon**

[Proximal]

Happy Sunday all!

Took 2 days off for R&R.

Fueled up, chest & Delts in a bit. First I’ll digest lunch better with a nap along with my cat.

[Proximal]

Done, plus threw in some abs and treadmill.

Bring on the new week . . . . . not

[Proximal]

F Mondays.

[kelkel]

F Mondays.

So true. Except it's leg day. Still like leg day.

[Proximal]

So true. Except it's leg day. Still like leg day.

Arms for me. Can’t wait.

[GirlyGymRat]

F Mondays.

I hate Monday’s...and feeling starts Sunday. Lol

[GirlyGymRat]

Yoga Sunday evening. It was very odd class and instructor sucked. We did too many sun salutations. I had shoulder pain thru the night and seemed to have tweaked the other shoulder.

Thanks to the sucky instructor, i investigated (google) my ongoing shoulder pain. Seems chaturanga form is poor causing pain in shoulders. It’s common.

I may need cortisone shoot in both shoulders or need to take some time off of yoga. Not sure what to do!

[kelkel]

Yoga Sunday evening. It was very odd class and instructor sucked. We did too many sun salutations. I had shoulder pain thru the night and seemed to have tweaked the other shoulder.

Thanks to the sucky instructor, i investigated (google) my ongoing shoulder pain. Seems chaturanga form is poor causing pain in shoulders. It’s common.

I may need cortisone shoot in both shoulders or need to take some time off of yoga. Not sure what to do!

Stop irritating it and do other movements that don't hurt. Otherwise you end up with injuries that drag on and on. Trust me.l

[Proximal]

Yoga Sunday evening. It was very odd class and instructor sucked. We did too many sun salutations. I had shoulder pain thru the night and seemed to have tweaked the other shoulder.

Thanks to the sucky instructor, i investigated (google) my ongoing shoulder pain. Seems chaturanga form is poor causing pain in shoulders. It’s common.

I may need cortisone shoot in both shoulders or need to take some time off of yoga. Not sure what to do!

This is also why you stick with baby goats.

[GirlyGymRat]

Stop irritating it and do other movements that don't hurt. Otherwise you end up with injuries that drag on and on. Trust me.l

Yeah. no for awhile.

I’ll have to start back on stair master to rid the 7 lbs I seemed to have relocated recently.

[GirlyGymRat]

This is also why you stick with baby goats.

Goats. HA!!

[clarky.]

Hi fellas/Girly, got shoulders and traps the night. Went good.

Seated db side raises 3 sets 10-12 reps

One arm side raises 45° bench 3 sets 10-12 reps

Bent over rev db fly 3 sets 10 -12 reps

Rev pec dec 3 sets 9-11 reps

Smith shrugs 5 sets of 20

Done, ok seated side raises i was getting to 8 ish then down to singles to finnish reps. Doing a lot of negatives on the rev pec dec too really burning the fuckers.

Traps were not heavy as i never wanted to irritate the right trap, went good no pain and a very good burn, also holding and squeezing.

[kelkel]

This is also why you stick with baby goats.

They say that in Afghanistan too. Pretty sure it means something completely different....

[Proximal]

Yep, pretty sure you’re right . . .

[GirlyGymRat]

Beach yoga followed by afterglow with wine, cheese, smoked salmon, wine, prosciutto, wine, marinated veggies, and did I mention wine! We celebrated freshman leaving for college and the nearing conclusion of our practice in nature. Very nice.

Adjusted shoulders during chaturanga - much better but the shoulders are painful. I’m gonna need something. Hurt a lot.

Thinking need to see an orthopedic for a shot. Quick fix approach.

[GirlyGymRat]

Yep, pretty sure you’re right . . .

Baby goat poo everywhere.

[GirlyGymRat]

They say that in Afghanistan too. Pretty sure it means something completely different....

This is making me uncomfortable!

[Proximal]

Beach yoga followed by afterglow with wine, cheese, smoked salmon, wine, prosciutto, wine, marinated veggies, and did I mention wine! We celebrated freshman leaving for college and the nearing conclusion of our practice in nature. Very nice.

Adjusted shoulders during chaturanga - much better but the shoulders are painful. I’m gonna need something. Hurt a lot.

Thinking need to see an orthopedic for a shot. Quick fix approach.

Now, THAT is yoga I could do!

Good luck with the shoulder GGR.

[kelkel]

This is making me uncomfortable!

I'm betting that's how the goats feel.....

[BG]

Yep, pretty sure you’re right . . .

I would lose it if one of them pissed on me..............hot goat yoga I guess.......they would probably charge more for that..........escorts do......I heard

[GirlyGymRat]

Good article!!! I’ve got to get back to weights.


https://www.menshealth.com/fitness/a...ource=facebook

[GirlyGymRat]

Hour and half deep tissue...every weekend NEEDS to start this way.

Restarted restricted eating a little early (Planned for September 1st) and it was a good start.

Just lit some candles and grabbed a book.

Gym tomorrow!

[Proximal]

Chest, Delts, abs & treadmill.

Showering, then wine is fine time!

[clarky.]

Hi fellas/Girly, been really busy. Back for me the night. I will catch up the night, hope yous are all good.

[Proximal]

Back at you Clarky!

Have great days & weeks all!

[clarky.]

Hi fellas/Girly, got back done. It went good.

UH med grip pd's 4 sets 8-10 seated

CG cable row 4 sets 8-10

Bent over Smith row 4 sets 8-10

DB deads 4 sets 8-10

Straight arm pd's 2 sets high reps

Done, first two or so sets on each exercise i was hitting 10 just, then like set three or four hitting eight but needing to have a little pause at 6-7th rep just to force that last one.
Lots of pausing with a good squeeze on all exercises, slow and controlled.

[Proximal]

One of those days.

If only I could tell you, it is truly that bizarre. Drinking at this moment.

[clarky.]

Hi fellas/Girly, Arms for me the night. Back is sore today, they db deads kicked ma fucking ass.

[Proximal]

Nice work Clarky! My drinking arm is sore.

Going try to clear my head & hit back after work.

[kelkel]

Hi fellas/Girly, got back done. It went good.

UH med grip pd's 4 sets 8-10 seated

CG cable row 4 sets 8-10

Bent over Smith row 4 sets 8-10

DB deads 4 sets 8-10

Straight arm pd's 2 sets high reps

Done, first two or so sets on each exercise i was hitting 10 just, then like set three or four hitting eight but needing to have a little pause at 6-7th rep just to force that last one.
Lots of pausing with a good squeeze on all exercises, slow and controlled.

That's a solid workout Clarky!

[almostgone]

Hi fellas/Girly, got back done. It went good.

UH med grip pd's 4 sets 8-10 seated

CG cable row 4 sets 8-10

Bent over Smith row 4 sets 8-10

DB deads 4 sets 8-10

Straight arm pd's 2 sets high reps

Done, first two or so sets on each exercise i was hitting 10 just, then like set three or four hitting eight but needing to have a little pause at 6-7th rep just to force that last one.
Lots of pausing with a good squeeze on all exercises, slow and controlled.

How's the back feel today? Nice job!

[clarky.]

That's a solid workout Clarky!

Thank you big guy, i am only having 30 sec to one min max between sets. Trying to keep the intensity up, i don't know if that is a good thing or not kel ?.

[clarky.]

How's the back feel today? Nice job!

Thanks mate, yes it is sore, from top to bottom. Lats then right down each side of the spine then across the whole bottom. Work was hard today lol, doing a lot of ground pipe work in tracks so lots of bending

[clarky.]

Did Arms tonight, went good.

Standing db curls 4 sets of 8

Seated db curls 4 sets of 8

Ez bar spider curls 2 sets 10, scrap that though

Db hammer curls 2 sets 12-15

Machine preacher 3 sets 6-8

Machine tri ex 4 sets 10-12

Tri pd 4 sets 9-10

Rope behind head tri ex 4 sets 6-8

French press 2 sets 10

Done, ok bi's on the last two sets of each exercise i had to use RP to finnish the reps.
Ez bar spider curls i said scrap it as i just could not get the connection, i never went heavy at all i could curl 8 ish but just did not do it for me.

So heavier than last Arm session so only hitting 8 and some at a struggle so RP was needed.

I am 100% that the sphinx var i have are fake, no surprise at all. So stopping then now to see how things go. I have another new lab there so will try them later on in the blast.

[clarky.]

Rest day tomorrow .

[clarky.]

Can't stay up any longer lol, so so exhausted. Catch up the mora.

[GirlyGymRat]

Clarky and Prox doing some damage!

[GirlyGymRat]

I’ve not worked out in a few days. Hit last beach yoga for the year!


I’ve been using a device that delivers infra red heat for past 3 days. Best way to describe is cross between acupuncture and massage with spinal pressure for 40 minutes. I typically fall asleep which is bonus. this!

Been going to bed earlier too.

Using aroma therapy at night.

Beginning to think my inner spirit animal was a hippie!

[clarky.]

Clarky and Prox doing some damage!

Thank you Girly.

I’ve not worked out in a few days. Hit last beach yoga for the year!


I’ve been using a device that delivers infra red heat for past 3 days. Best way to describe is cross between acupuncture and massage with spinal pressure for 40 minutes. I typically fall asleep which is bonus. this!

Been going to bed earlier too.

Using aroma therapy at night.

Beginning to think my inner spirit animal was a hippie!

If it works then great, you will be back to it before you know it.

[clarky.]

Morning fellas/Girly, fuck am all sore. Back is worse and now Arms .