**Marcus's HIT Dungeon**

[DCI]

Legs tonight absolutely uneventful but perfect to re break them in to training.

Started with 10 mins walking on the thread mill.

To get the blood flowing.

Then 2 sets of light leg extensions just feeling the muscle contract
Then 2 sets of leg curls same as above
Into squatting to finish 2 sets of bb squats with 80lbs in total you get some funny looks with that weight.

Then lunges to finish.

[Igifuno]

.....and after you kick ass at this competition, all that awesome holiday food will right there to welcome you!

Agreed, I was just telling someone over the weekend I better get this done before Thanksgiving!


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[Igifuno]

You're gonna go for it?? Well done man will be great to see and you'll do great too. How is the shoulder??

Like it was never injured, so weird, it was awful for our whole trip, and the moment we got back its pretty much completely healed. Like you and I discussed, I’m trying not to sleep on it, but I keep waking up in the middle of the night With my arm up and laying on it, not sure how I’m going to get out of that subconscious habit, but I’ll have to figure that out. Maybe I need to tie my arm around my waist when I go to sleep Lol

Yours ok?


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[Igifuno]

Legs tonight absolutely uneventful but perfect to re break them in to training.

Started with 10 mins walking on the thread mill.

To get the blood flowing.

Then 2 sets of light leg extensions just feeling the muscle contract
Then 2 sets of leg curls same as above
Into squatting to finish 2 sets of bb squats with 80lbs in total you get some funny looks with that weight.

Then lunges to finish.

Smart to take it light after all that time off with your legs. Give yourself a few weeks ramping up slowly and you’ll be back in the swing and I’m sure it will feel great


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[almostgone]

Like it was never injured, so weird, it was awful for our whole trip, and the moment we got back its pretty much completely healed. Like you and I discussed, I’m trying not to sleep on it, but I keep waking up in the middle of the night With my arm up and laying on it, not sure how I’m going to get out of that subconscious habit, but I’ll have to figure that out. Maybe I need to tie my arm around my waist when I go to sleep Lol

Yours ok?


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It referred to as "consensual restraint". Have Mrs. Igi strap you into bed on your back.

I feel your pain ( literally) on this subject. When they rebuilt my C spine about 18 months ago I had ridiculous pain, particularly the left shoulder, but I would wake up periodically on my left shoulder and was literally sweating from the pain die to nerve damage.

[DCI]

Tonight was shoulders and arms. I feel I need to keep hitting arms all the time to get them to grow for about 10 yrs I never trained them so I need to really destroy them to get a good shape on them.

So the gym was jam packed even though I left it late to train which was rather annoying.

I did my usual pre exhaust method kinda mix of bill pearl and mentzer way of training.

2 sets of heavy side raises with dbs
2 sets of heavy front raises with DBS
2 sets of heavy front alternative raises with dbs
2 sets of standing shoulder presses
2 sets of seated arnie presses
2 sets of bent over rear db flies

Arns to finish and 10 mins cardio

[DCI]

Today was chest feeling a bit tired nothing major though. Rest tomorrow and training early Saturday morning so perfect amount of time to recover.

Today was chest

Started with isolation work
2 sets heavy db flies one drop
2 sets heavy incline dbs
2 sets heavy flat dbs with one drop
2 sets standing db crossovers

10 mins cardio and some hanging for the joints and back to crack back into place

[Igifuno]

Today was chest feeling a bit tired nothing major though. Rest tomorrow and training early Saturday morning so perfect amount of time to recover.

Today was chest

Started with isolation work
2 sets heavy db flies one drop
2 sets heavy incline dbs
2 sets heavy flat dbs with one drop
2 sets standing db crossovers

10 mins cardio and some hanging for the joints and back to crack back into place

I like it. You’re killing it brutha


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[DCI]

I like it. You’re killing it brutha


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Getting back into it again man this diet and fixing all the health issues have really helped the situation.

Going training tomorrow morning with the osteopath I was telling about hes a big dude so will hopefully learn something from him.

[DCI]

Today was a good session unusual training style but good.

Stretching and warm up to begin with.

Started off with pull ups x3 sets bodyweight.

Then into lat close grip pulls downs x3

Then into t bar rows using a towel as a grip which is surprisingly effective and keeps the arc of the row brilliantly tight. X3 sets

Then to finish hyperextensions

Shrugs for one set

And 2 sets of arms

[DCI]

4am wake up for 6am training.

Early morning chest session.

2 sets of pull overs
2 sets of decline db presses
2 sets of flies
2 sets of shoulder presses
2 sets of rear delts

[Igifuno]

4am wake up for 6am training.

Early morning chest session.

2 sets of pull overs
2 sets of decline db presses
2 sets of flies
2 sets of shoulder presses
2 sets of rear delts

Early bird! Been back at it consistently this week each day and starting to feel back in stride. No amazing sessions just yet but I feel them coming


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[DCI]

Early bird! Been back at it consistently this week each day and starting to feel back in stride. No amazing sessions just yet but I feel them coming


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Great to heat man well needed no doubt.

Tonight was another light leg session.

10 mins walk on the threadmill to heat up the muscles.

Then 3 sets of 10reps leg extension
3 sets of leg curls 10 reps also
3 sets of light but deep squats. I could have killed the fool in the gym who never lifted in his life and does 500 exercises at once. He walked down the narrow side of the squat rack to get a plate i nearly fucking lost it. Thankfully it was light as he distracted me and didn't go smooth if it was heavy hed have been nailed by the bar.

Then lunges to finish.

[DCI]

Early bird! Been back at it consistently this week each day and starting to feel back in stride. No amazing sessions just yet but I feel them coming


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Great to heat man well needed no doubt.

Tonight was another light leg session.

10 mins walk on the threadmill to heat up the muscles.

Then 3 sets of 10reps leg extension
3 sets of leg curls 10 reps also
3 sets of light but deep squats. I could have killed the fool in the gym who never lifted in his life and does 500 exercises at once. He walked down the narrow side of the squat rack to get a plate i nearly fucking lost it. Thankfully it was light as he distracted me and didn't go smooth if it was heavy hed have been nailed by the bar.

Then lunges to finish.

[Igifuno]

Killer leg session this morning.

Warmed up with extensions and curls, then went right into sets last was heavy and high reps and then partials to failure.

Moved over to squats, worked up to a couple sets of 315.

Leg press, 2 heavy’s and double drip set. Head was spinning.

Plated lying leg curls, last drop set then eccentric resistance to parties to failure

Single leg extensions and that’s it. F*%k cardio today.

Going out for a big steak tonight


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[DCI]

Great work out man.

I haven't trained since Thursday. Tomorrow will be an early back session looking forward to it.

[kelkel]

Killer leg session this morning. Warmed up with extensions and curls, then went right into sets last was heavy and high reps and then partials to failure. Moved over to squats, worked up to a couple sets of 315. Leg press, 2 heavy’s and double drip set. Head was spinning. Plated lying leg curls, last drop set then eccentric resistance to parties to failure Single leg extensions and that’s it. F*%k cardio today. Going out for a big steak tonight Sent from my iPhone using Tapatalk

I've always felt that way about cardio......

[kelkel]

Workouts have been great lately for me. Only exception would be a couple weeks ago on chest day while doing a set of inclines I felt a spasm / pull on my right upper chest where it connects with the shoulder. I racked it immediately and ended chest work for the day. Wasn't a heavy weight (225 or so) but something I'd hit for 8-10 and move up. Naturally I loaded up on BPC and kept looking for discolorization. None appeared. It was palpably sore for a few days. The next week I figured I'd go real light and see how it feels. Did multiple sets at 135 (like 5 or so) the went up by ten pound plates to about 195 if I recall correctly and stopped there. Didn't feel any pain just wanted to be safe. Did similar on flats and machine flyes were good. Hopefully it was just a weird spasm. Most of us have had them at one time I'm quite sure.Still haven't been able to add any androgens beyond TRT for a long time now as I'm still dealing with my damn iron issue and dumping small amounts of blood every other week. Plus taking an Iron Supp. Really dying to pump things up a but but it would screw up my numbers and defeat the purpose. Oh well, can't really complain.

[DCI]

Today was back and arms day.

The local gym I go to is hilarious I've been blessed that where I work theres a private gym there which is nice.

Public gyms have their charm especially when you can shake your head at the lunatic shit ppl do in the gym.

Started off with 2 sets if heavt bb rows
Then 2 sets of deads
Seated rows x 2 sets
Db single rows x2
And reverse hypers to finish big big sweat going which was good.

Then just bis and tris to finish with 10 mins cardio

[kelkel]

Well, my next chest workout was ok. Stayed real light. Did chest again Monday and inclines went well. a little heavier but nothing drastic. Went to flats and on the last set (still light) had the same spasm and had to rack it asap. Saw the ortho yesterday and he said there's a very minor tear in muscle leading to the tendon. Very minor. Doesn't recommend any cortisone and the bit of imflammation will help it heal.Asked about training and he said yes, just keep weight at 50% and don't let elbows go below shoulder level on any movement. Envision benching on the floor. It's always something, dammit.......

[DCI]

Banged out shoulders this morning as off to a gig later.

Did my usual warm ups.

2 sets of slow db side raises
2 sets of front raises
2 sets of hammer raises
2 sets seated db presses
2 sets of seated arnie presses
2 sets of farmers walks with a superset of shrugs

Arms to finish and 10 mins cardio

[Igifuno]

Well, my next chest workout was ok. Stayed real light. Did chest again Monday and inclines went well. a little heavier but nothing drastic. Went to flats and on the last set (still light) had the same spasm and had to rack it asap. Saw the ortho yesterday and he said there's a very minor tear in muscle leading to the tendon. Very minor. Doesn't recommend any cortisone and the bit of imflammation will help it heal.Asked about training and he said yes, just keep weight at 50% and don't let elbows go below shoulder level on any movement. Envision benching on the floor. It's always something, dammit.......

Dammit man it’s always something. I’m starting to think the days of NO injuries are over, and that there will always be something to deal with, injury-wise. Hope you heal up soon, I’ve got a handful Kim dealing with as well. Tennis elbow, always lower back issues, upper muscle pull


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[Igifuno]

Banged out shoulders this morning as off to a gig later.

Did my usual warm ups.

2 sets of slow db side raises
2 sets of front raises
2 sets of hammer raises
2 sets seated db presses
2 sets of seated arnie presses
2 sets of farmers walks with a superset of shrugs

Arms to finish and 10 mins cardio

How was the show?


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[DCI]

How was the show?


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Excellent gig they played for an 1hr and 30 mins which is loads when its crowbar ha it all is quite samey sounding as you know man.

Have a listen to an irish band who supported them 2 tales of woe decent enough band tbh

[almostgone]

Well, my next chest workout was ok. Stayed real light. Did chest again Monday and inclines went well. a little heavier but nothing drastic. Went to flats and on the last set (still light) had the same spasm and had to rack it asap. Saw the ortho yesterday and he said there's a very minor tear in muscle leading to the tendon. Very minor. Doesn't recommend any cortisone and the bit of imflammation will help it heal.Asked about training and he said yes, just keep weight at 50% and don't let elbows go below shoulder level on any movement. Envision benching on the floor. It's always something, dammit.......

Glad it wasn't more severe, Kel! You generally seem to heal quickly. Not that it makes getting injured any better.
Heal quickly!!!

[almostgone]

I'm still trying to recover, everyone. Was getting feedback from Kel on things to try to get the left arm going. I shared some values from yesterdays lab panels with Kel ( just basically a CBC and a few extra panels), but I'll post up here so you can see that I'm using the kitchen sink approach.

[Igifuno]

I'm still trying to recover, everyone. Was getting feedback from Kel on things to try to get the left arm going. I shared some values from yesterdays lab panels with Kel ( just basically a CBC and a few extra panels), but I'll post up here so you can see that I'm using the kitchen sink approach.

Thanks for sharing that AG, I may have missed it, but any idea if they’ve been able to pinpoint the reason for the high RBC?


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[almostgone]

Thanks for sharing that AG, I may have missed it, but any idea if they’ve been able to pinpoint the reason for the high RBC?


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That's been an ongoing thing with me.for as long as I can remember. The elevated RDW-CV is probably related to the congestive heart failure.

I may throttle my T back a little bit, but I'd like to keep the IGF-1 and HGH values where they are for a while and see if that helps the nerve damage/left arm function.

It's frustrating to have my HCT and HGB looking so nice but still have issues with the RBC.

[kelkel]

That's been an ongoing thing with me.for as long as I can remember. The elevated RDW-CV is probably related to the congestive heart failure.I may throttle my T back a little bit, but I'd like to keep the IGF-1 and HGH values where they are for a while and see if that helps the nerve damage/left arm function.It's frustrating to have my HCT and HGB looking so nice but still have issues with the RBC.

Have you thought about a longer run with TB and BPC?

[kelkel]

Dammit man it’s always something. I’m starting to think the days of NO injuries are over, and that there will always be something to deal with, injury-wise. Hope you heal up soon, I’ve got a handful Kim dealing with as well. Tennis elbow, always lower back issues, upper muscle pull Sent from my iPhone using Tapatalk

And the older you get the more "somethings" seems to show up! But, there's no quit in me so I'll get through it. I think it's interesting though that he recommends continued training just with an altered style and twice weekly. Got to like a forward thinking ortho!

[almostgone]

Have you thought about a longer run with TB and BPC?

Actually, I just got a count of my vials of both. What was your dosing schedule with both? It seems like I "felt" more from BPC when I used both in the past ( about a 4 month run prior to surgery). I staggered the starting times in hopes of seeing which was the most effective or I needed the synergy of both.

You know how I agonize over purchases! May as well throw the rest of what I already have into the game.

Edit: I have some Thymosin Labs TB-500 and both TB-500 and BPC-157 from P. Warehouse.

Does 250mcg of BPC-157 b.i.d. and TB500 @ 2.5mg 2x/week sound right?

[DCI]

No training till tomorrow which will be back.

[DCI]

I ended up doing legs on Thursday.

And back today.

Back was
Close grip pull ups
Bent over bb rows
Lat puĺl downs
And hypers to finish

With some arms

[DCI]

Today was shoulders day

2 sets of heavy side raises dbs
2 sets of heavy front raises dbs
2 sets of havy hammer raises dbs
2 sets of heavy shrugs dbs
2 sets of seated db presses


And arns to finish with some cardio

Weighed myself today 231lbs

[almostgone]

I managed to get in a good leg session yesterday. Pretty much ended up laying on the floor in the shop when I got done.
I fear I may be hobbled for a few days. : lol:

I was going to post it up early this morning, but got tied up after I posted my playlist in the music thread, so I'll post the highlights now.

2 sets of crunches
Leg extensions -2 sets
Seated calf raises 2 sets
Standing calf raises 2 sets
Hack squats on my 45 degree leg press 1 rest pause set
Reverse hacks on the same leg press 1 rest pause set
Leg press 2 sets with feet wide and 1 rest pause set with feet closer together.
Seated leg curls 1 straight set, 1 rest pause.

Absolutely spent and my heart was running like a 3 legged horse.

[DCI]

Good session ag.

I did chest today. Thankfully missed the evening rush which was good.

Started with incline benching 2 sets heavy dbs
Flat 2 sets dbs
2 sets flat flies dbs
2sets inner incline chest press with dbs
Finished with 2 sets of db cross overs as per kel kel suggestion many moons ago excellent finishing exercise.

Then some quick bis and tris and cardio. Home to eat and hit the bed early up at 4am to eat and then hit the gym at 6am with a buddy whose a national champion here

[DCI]

Back today.

Heavy session.

Close grip lat pull down x2
Single row dbs x2
Bb rows x2
Deads x2
Hypers to finish

And one set of to absolute failure bb biceps curls.

That was at 6am.

Then todays main cardio and hard work was.

Clearing away grass in my garden for potatoes parsnips and carrots and clearing a hedge that was overtaking my driveway good 6hrs hard work in the sun.

[DCI]

Legs today.

Start with calves 4 sets of heavy raises.

Then into:

Leg extensions 2 heavy sets
Leg curls 2 heavy sets
2 sets of squats
2 sets of leg press

Good session to be back heavy the 3 weeks of very light weights helped break them in again

[Igifuno]

Seems like you’re really in stride now DCI, great to see it. Next visit we’ll have to take some time and get in the sanctuary once or twice.

Been traveling to new gyms on Saturday. Went to one yesterday called vintage.. has mostly all older (70s/80s/90s) equipment with a few new pieces here and there. Was pretty awesome.

Chest/shoulders:
Incline db, worked up to “heavy” but didn’t go over 100’s.. shoulder has me a bit cautious but was able to shred out 12 slow ones for both sets which I was perfectly happy with

Incline machine feel set, jumped up to heavy for 2 and drop set/TUT on the last one. Still had a couple RIR which was fine.. didn’t want to use all the gas here

Standing flat press machine. I think I’m in love with this thing. Was so super cool. Almost like you’re standing in a cage, put plates on the side, release by pushing, on the lever which comes down and then press away while you’re standing against the back rest. When done, put the lever back in place with your heel and rest the weight back from the starting point. Two plates on each side was enough, it felt so heavy, loved it, couple heavy sets there, got 12, and then an additional five with help from my training partner

Seated decline fly machine. Plated weight and the pads rest on the inside of your elbows between your forearm and bicep. Another absolute gem. Such a great angle, burn and pump was incredible.

Shoulder press, standing lateral raises, seated lateral raises (little limited on shoulder movements right now due to injury), shrugs, rehab movements for this annoying tennis elbow and NO cardio (did it all damn week).

Did a full arm day which I haven't done for a while on Thursday, so didn't work any tris into the mix, but my buddy did while I was doing rehab movements. Then went out for a glorious cheat meal and slept like a baby last night.


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[DCI]

Of course man next time we'll get some more time here and less speeding around etc.

I think your travel ban is lifting in may too so if I can get the funds together and a new passport I'd like to try and get over to ye