**Marcus's HIT Dungeon**

[clarky.]

How are you Clarky?

Hi prox, life has/is been really hard for me recently, give me a few wk and i will be back.

I have not been training for a good bit, i have been out running again to keep fit and clear my head. Life can be so fucking cruel.

[Proximal]

I’m very sorry Clarky. Hang in there, looking forward to your return buddy.

[kelkel]

Legs yesterday:

Bike: 5 minutes
Seated leg curls: 4 sets, 10-15 reps
Vertical leg press: 4 sets 15-20 reps. Still staying a plate or so lighter (knee issues) and keeping the reps extremely slow
Standing Sumo Dumbell squats: 3 sets 15 reps (heavy dumbell between legs) slow and deep
Calf crap both on vertical press and seated.

Solid day. No real residual knee pain for a change. Feels good today. Still waiting to get cleared for the new Zilretta (slow release cortisone) injections.

[kelkel]

Oh, and the good news is that my insurance plan administrator approved the new Zilretta Injections for me. So, waiting on the doc's office to arrange it! Look forward to trying this!

[almostgone]

Oh, and the good news is that my insurance plan administrator approved the new Zilretta Injections for me. So, waiting on the doc's office to arrange it! Look forward to trying this!

I curious to hear the results as well. Regular cortisone works for me relatively fast, but the relief dissipates rapidly as well.

An XR version of cortisone sounds interesting.

[clarky.]

Hi everyone, hope yous are all doing good.

[Proximal]

2 days off, feeling recovered. Put on a little fat courtesy of pumpkin pie, but not too bad.

Wishing you all well.

[almostgone]

Made it to the shop this morning about 3 a.m. this morning for a solid upper back session. Felt good!

On the other hand, I got called in to work, so maybe I can squeak in another session tomorrow.

[almostgone]

Fvck.....6 hours sleep just isn't enough for me these days

In a hurry, so I made 2 sandwiches out of 4 small whole wheat pancakes and 2 whole eggs and 2 egg whites.

If I get this in my belly, I can get in squats before work. . Kel said Weds. is THE day to squat.

Will post up later today or this evening.

[Proximal]

Damn nice sandwich!

[almostgone]

Eased back into squats this morning.


Crunches- 120
Seated leg extensions with knee sleeves on - 50 reps at a low to moderate weight
Squats:
1 set of 20 with a dry bar
1 set of 20 with a plate/side
1 set of 20 with 2 plates/side
1 set of 20 with 2 plates and a quarter/side
2 sets of 5 with 3 plates/side. It's been a while and legs were a little shaky so I'd rather ease into things than tear the hell out of something.

[kelkel]

Eased back into squats this morning.


Crunches- 120
Seated leg extensions with knee sleeves on - 50 reps at a low to moderate weight
Squats:
1 set of 20 with a dry bar
1 set of 20 with a plate/side
1 set of 20 with 2 plates/side
1 set of 20 with 2 plates and a quarter/side
2 sets of 5 with 3 plates/side. It's been a while and legs were a little shaky so I'd rather ease into things than tear the hell out of something.

You will be sore tomorrow!

[almostgone]

You will be sore tomorrow!

You are correct!!! It's a tad after midnight and I'm feeling some discomfort.

Legs were awful heavy when I walked into work.

[GirlyGymRat]

Hey fellas! Quick checkin to wish you a very Merry Christmas and Happy New Year!

Hope everyone is healthy too!

[kelkel]

Hey fellas! Quick checkin to wish you a very Merry Christmas and Happy New Year!

Hope everyone is healthy too!

Same to you Girly! Get back here as soon as you can.

[almostgone]

Yes, GGR! We miss you.

Happy Holidays to you, too.

[almostgone]

Barring something really serious, I'm off work until next year. Time for some much needed mental housekeeping and physical maintenance.

[ghettoboyd]

Barring something really serious, I'm off work until next year. Time for some much needed mental housekeeping and physical maintenance.

That’s awesome AG you deserve it brother enjoy the holidays with your family...

[almostgone]

That’s awesome AG you deserve it brother enjoy the holidays with your family...

Thanks, and y'all have a safe, but great holiday season as well, Ghetto.

[Proximal]

Giving my “good” shoulder a rest this week,

Looked adequate for my needs last Friday, now I can relax a bit ��

[kelkel]

Barring something really serious, I'm off work until next year. Time for some much needed mental housekeeping and physical maintenance.

That's awesome! Except you may need help for your first chore.

[kelkel]

Legs yesterday:

Bike: 5 minutes
Seated hams: 3-4 working 10-15 reps
Vertical press: 3 working at 20 non-lock reps. Killer pump.
T-bar squat thing: 3 working 12-15 reps. Liking these more and more.
Dumbell static lunges: 2 sets 15 reps
Calf crap: Standing and seated

Good day. Knee's are feeling better. Assume it's due to staying lighter and simply controlling the weight more. Still waiting to get scheduled for the Zilretta injections though. Better bodies through science, right! Been putting on the Diclonefac gel immediately post workout as well. Can't hurt.

[almostgone]

That's awesome! Except you may need help for your first chore.

LMAO, you might be correct, Kel.
Actually, your recent suggestion that I take some days off from work hit the 10x ring. Much appreciated!

[almostgone]

Legs yesterday:

Bike: 5 minutes
Seated hams: 3-4 working 10-15 reps
Vertical press: 3 working at 20 non-lock reps. Killer pump.
T-bar squat thing: 3 working 12-15 reps. Liking these more and more.
Dumbell static lunges: 2 sets 15 reps
Calf crap: Standing and seated

Good day. Knee's are feeling better. Assume it's due to staying lighter and simply controlling the weight more. Still waiting to get scheduled for the Zilretta injections though. Better bodies through science, right! Been putting on the Diclonefac gel immediately post workout as well. Can't hurt.

Nice! Good to hear the knees aren't complaining right now.

[almostgone]

Started to hit upper back, Friday, but ended up doing the dreaded cardio and some ab work Friday and the same yesterday.

[clarky.]

Hi fellas/girly, hope yous are all doing good in here.
I am just about back to it.

[kelkel]

Hi fellas/girly, hope yous are all doing good in here.
I am just about back to it.

Good.

[Proximal]

Happy Holidays boys & girl!

[clarky.]

Hi fellas/Girly, did arms earlier, good session

Machine preacher curls 3 sets

Same machine ^^ tri ex 2 sets one drop

Db curls one working +RP for 4 more then DD

Cable curls two working one drop

Tri pd's 2 working + RP for 3 more one drop

Behind head cable tri ex 2 working one drop

Db wrist curls two sets a side

Done! Felt great to be back, really put a smile on my face. I have really missed it, only injury i has still is my right trap, pain most days.

[Proximal]

Have been much better with my frequency to the gym and fully intended to do triceps this morning. And then my cat fell asleep on my lap & I’m trapped.

[clarky.]

Have been much better with my frequency to the gym and fully intended to do triceps this morning. And then my cat fell asleep on my lap & I’m trapped.

..

[clarky.]

Did shoulders and traps this morning, nothing mad on the traps. All sets were done with a pause and slow negative.

Rev pec dec 4 sets

Rev db fly 2 sets drop 2 sets

Standing side db raises 5 sets

Bench at about 45° lying db side raises 3 sets a side

Seated shoulder press 4 sets

BB shrugs 4 sets only light as my right trap is not right.

Done. Arms are toasted from yesterday.

[tarmyg]

Going to go ahead and wish all you people a Happy New Year one day ahead of time. I took the last 12-days off as I pulled the left lower back muscle a bit. 6-days of PT, Ibuprofen and muscle relaxant and I am pretty much back to normal. I generally take the start of Christmas until the first week of the new year off every year to make I do not forget to have a real break in there.

In some personal news, my wife have two Universities back home trying to recruit her so maybe, just maybe, we can soon breathe a bit easier. Looking at SoCal or Upstate NY currently. There are a few things that could extend our stay here but I am pushing that as far out of my mind as I can right now.

[charger69]

Going to go ahead and wish all you people a Happy New Year one day ahead of time. I took the last 12-days off as I pulled the left lower back muscle a bit. 6-days of PT, Ibuprofen and muscle relaxant and I am pretty much back to normal. I generally take the start of Christmas until the first week of the new year off every year to make I do not forget to have a real break in there.

In some personal news, my wife have two Universities back home trying to recruit her so maybe, just maybe, we can soon breathe a bit easier. Looking at SoCal or Upstate NY currently. There are a few things that could extend our stay here but I am pushing that as far out of my mind as I can right now.

Both areas are expensive. I lived in both. I can hardly afford my diet in NY and hardly afford housing in SoCal.
Upstate is cold as hell. I left Albany in Feb 1990 and it was -30. Fuck that shit. I never looked back.


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[clarky.]

Afternoon fellas, just been fed so back for me shortly, still in bits lol very sore. Report back later.

[kelkel]

Going to go ahead and wish all you people a Happy New Year one day ahead of time. I took the last 12-days off as I pulled the left lower back muscle a bit. 6-days of PT, Ibuprofen and muscle relaxant and I am pretty much back to normal. I generally take the start of Christmas until the first week of the new year off every year to make I do not forget to have a real break in there.

In some personal news, my wife have two Universities back home trying to recruit her so maybe, just maybe, we can soon breathe a bit easier. Looking at SoCal or Upstate NY currently. There are a few things that could extend our stay here but I am pushing that as far out of my mind as I can right now.

Good luck with it tarmyg!

[clarky.]

Going to go ahead and wish all you people a Happy New Year one day ahead of time. I took the last 12-days off as I pulled the left lower back muscle a bit. 6-days of PT, Ibuprofen and muscle relaxant and I am pretty much back to normal. I generally take the start of Christmas until the first week of the new year off every year to make I do not forget to have a real break in there.

In some personal news, my wife have two Universities back home trying to recruit her so maybe, just maybe, we can soon breathe a bit easier. Looking at SoCal or Upstate NY currently. There are a few things that could extend our stay here but I am pushing that as far out of my mind as I can right now.

All the best with your journey tarmyg, wherever you go.

[clarky.]

Hi fellas, well went to the gym to do back and mostly every cunt in there was doing back. I persevered and got it done.

CG row 4 sets

CG pd's 4 sets

Bent over BB row 4 sets

Hammer row 3 sets

Straight arm pd 1 big set

Done. Went good, i thought i would have lost a lot of strength but not that much on these ones anyway, chuffed.

[clarky.]

Seriously can't even scratch my head, my tri's are in bits.

[Proximal]

Going to go ahead and wish all you people a Happy New Year one day ahead of time. I took the last 12-days off as I pulled the left lower back muscle a bit. 6-days of PT, Ibuprofen and muscle relaxant and I am pretty much back to normal. I generally take the start of Christmas until the first week of the new year off every year to make I do not forget to have a real break in there.

In some personal news, my wife have two Universities back home trying to recruit her so maybe, just maybe, we can soon breathe a bit easier. Looking at SoCal or Upstate NY currently. There are a few things that could extend our stay here but I am pushing that as far out of my mind as I can right now.

Well if it’s the Los Angeles area there’s no shortage of Indian food & traffic. You should feel very comfortable, lolol!