**Marcus's HIT Dungeon**

[Igifuno]

Thanks guys and will do. Nothing serious and it will go away (I've had these before) but just puts a little hinderance on intensity and tough to heal if it keeps getting aggravated.

[Bodacious]

These two bartenders at work (identical twins) used to compete. I think physique but not sure.

I messed up my back at work about a year ago. They gave me this ibuprofen cream that worked wonders. (Script only) never heard of it before though.

Hope u feel better tomorrow man

Do you know the name of the cream?

[Sfla80]

Do you know the name of the cream?

I'll take a pic and get the name when I get home tonight.

[NACH3]

What's up fellas - gals

Pullback S/S flys into presses -- was done weights in 23min

Slight incline DBs- flys into presses
2w - still hard fought reps on the presses -- great pump

Reg incline DBs - flys into presses
2w -

all to failure nothing beyond
As tired as I felt in the am I found it much easier to get into that mindset prior to my w/o which was getting harder as my body wore down!

[NACH3]

Injured both arms last night doing bis.. Not sure how but really feeling it today on the outer forearm. Busy at work so can't ice it but will later. Going in for chest tonight so I'll have to stay aware and be careful.

Damn Igi, sorry to hear this -- get better brotha!

[Dpyle]

Alright, work week finished. Now I've the next 4 days to murder my self.

[kelkel]

Almost done my second week off. Feels good. Very refreshed, sleeping well, etc. Ready to jump back into things Monday with an easy week and then launch back into it.

[Bodacious]

Almost done my second week off. Feels good. Very refreshed, sleeping well, etc. Ready to jump back into things Monday with an easy week and then launch back into it.

Dang two weeks off. Is this from everything no weights at all???

[Bodacious]

What's up fellas - gals

Pullback S/S flys into presses -- was done weights in 23min

Slight incline DBs- flys into presses
2w - still hard fought reps on the presses -- great pump

Reg incline DBs - flys into presses
2w -

all to failure nothing beyond
As tired as I felt in the am I found it much easier to get into that mindset prior to my w/o which was getting harder as my body wore down!

So reading this right your pretty much just doing the heaviest flys you can do with reps. Then going straight to presses without dropping them? How many reps on your working sets?? Flys and Presses your shooting for??

This is a page out of the big man book isn't Nach. I think I read some of his works last night that was very similar to this. LOL

[kelkel]

Dang two weeks off. Is this from everything no weights at all???

Correct. Does a body good occasionally. I timed it to coincide with some other personal things going on so it works out well.

[NACH3]

So reading this right your pretty much just doing the heaviest flys you can do with reps. Then going straight to presses without dropping them? How many reps on your working sets?? Flys and Presses your shooting for??

This is a page out of the big man book isn't Nach. I think I read some of his works last night that was very similar to this. LOL

Yup the Big Man knows I watch(thank you)... Lol -

I actually was getting 6-8after I misjudged my one set I got 4(these are presses) but I was doing 2w sets both to failure nothing more... I was spent actually - I need to do what Kel says and ease back into things really tho

On every other BP I've been doing I've been hitting the higher end of the rep range (10-12 failing @ 10- or in between) i just gotta do that - I didn't have the juice I normally do lol but it was good after that 4... But if I was doing HIT I wouldn't mind that number at all after my drops etc I'd hit the required rep range it tear deep into those fibers

[Bodacious]

Yup the Big Man knows I watch(thank you)... Lol -

I actually was getting 6-8after I misjudged my one set I got 4(these are presses) but I was doing 2w sets both to failure nothing more... I was spent actually - I need to do what Kel says and ease back into things really tho

On every other BP I've been doing I've been hitting the higher end of the rep range (10-12 failing @ 10- or in between) i just gotta do that - I didn't have the juice I normally do lol but it was good after that 4... But if I was doing HIT I wouldn't mind that number at all after my drops etc I'd hit the required rep range it tear deep into those fibers

Nice

[Bodacious]

Back for me tomorrow fellas! Kinda in a slump tonight. Nothing major yet. Still at work. Off tomorrow going to go play 9 with some old friends I haven't seen in awhile. Hopefully I'll have a good back workout. Thanks everyone for the help.

[bigdil511]

Got diagnosed with degenerative disc disorder. Started with numb arms during sleep and progresses to pain and numbness in right arm/hand. gotta do a nerve conduction test and follow up with neurologist(my nerve conduction a are already fuked up from my other shit). Anyone have any experience with this? Needless to say no weights for awhile.

[Igifuno]

Damn Igi, sorry to hear this -- get better brotha!

Thx man. Got ice on it now. I hurt them both pretty bad doing chest this evening, I could tell it was going to hurt but worked through it.

Probably will end up taking tomorrow off, legs Saturday, and will see how they feel Sunday for back.

[Igifuno]

Got diagnosed with degenerative disc disorder. Started with numb arms during sleep and progresses to pain and numbness in right arm/hand. gotta do a nerve conduction test and follow up with neurologist(my nerve conduction a are already fuked up from my other shit). Anyone have any experience with this? Needless to say no weights for awhile.

Man, really sorry to hear about this, and I hope the treatment is effective for you. Doesn't sound fun at all.

[Bodacious]

Thx man. Got ice on it now. I hurt them both pretty bad doing chest this evening, I could tell it was going to hurt but worked through it.

Probably will end up taking tomorrow off, legs Saturday, and will see how they feel Sunday for back.

Rest up Igf. Hope it starts to feeling better for ya. Do you know how you did it

[Igifuno]

Rest up Igf. Hope it starts to feeling better for ya. Do you know how you did it

I'm really not sure actually. I went in for arms yesterday and had a great tricep workout, and then both sides of the outer forearm felt strained during the bicep workout almost immediately. I work there a couple exercises and then sat down for incline curls and felt some pain so I just ended a workout and cardio, and then since this morning they've been in a lot of pain. Probably shouldn't have gone into train today but... I did.

[almostgone]

Injured both arms last night doing bis.. Not sure how but really feeling it today on the outer forearm. Busy at work so can't ice it but will later. Going in for chest tonight so I'll have to stay aware and be careful.

Go easy, Igi. Hope it is just a temporary niggle.

[almostgone]

Do you know the name of the cream?

There are several types. Voltaren gel/cream works for me if the Voltaren tabs don't do the trick. They are prescription, but my Dr. has never has any issues with them. She always writes me scripts for Nsaids and relaxers because she knows I only use them as needed. She is also a fan of flossing injured areas. She and her husband are into the Olympic style of lifting and know what is like to deal with injuries/muscle and tendon issues.

[almostgone]

I'm really not sure actually. I went in for arms yesterday and had a great tricep workout, and then both sides of the outer forearm felt strained during the bicep workout almost immediately. I work there a couple exercises and then sat down for incline curls and felt some pain so I just ended a workout and cardio, and then since this morning they've been in a lot of pain. Probably shouldn't have gone into train today but... I did.

One other thing that sometimes works for me is flossing the elbow ams forearms. Hopefully the ice and NSAIDS will do the trick.

[clarky.]

Morning guys and girls feeling good the day i've really been enjoying these rest days you think your ok till you have a good rest then you actually relise how much you needed it/them.
I'm going to do back the day so really looking forward to smashing that so i will report back later.

[Igifuno]

One other thing that sometimes works for me is flossing the elbow ams forearms. Hopefully the ice and NSAIDS will do the trick.

Thx AG. Definitely feeling it this morning. I've never flossed the elbows at all. I've rolled but never got a floss band. I may swing by and get one today.

[Bio-Active]

Morning guys and girls feeling good the day i've really been enjoying these rest days you think your ok till you have a good rest then you actually relise how much you needed it/them.
I'm going to do back the day so really looking forward to smashing that so i will report back later.

Glad to hear your getting that much needed rest

Been a long week! Happy Friday everyone

Lat pull downs 1 feel 2 supersets to fail

Seated hammer strength same as above

Bent over rows

Close grip pulls

Lower back extension

20 minutes low intensity cardio and done

[almostgone]

Thx AG. Definitely feeling it this morning. I've never flossed the elbows at all. I've rolled but never got a floss band. I may swing by and get one today.

If you haven't already, do a YouTube on flossing the elbow. I think I bought my bands from Rogue, but I'm sure Amazon or maybe even a local store would have them.

[Igifuno]

If you haven't already, do a YouTube on flossing the elbow. I think I bought my bands from Rogue, but I'm sure Amazon or maybe even a local store would have them.

I'll probably swing by Sports Authority to see if they'll have it and if not, order a pair. Lots of good YouTube vids.. Thanks man

[NACH3]

Morning all

Damn my chest is really sore lol - pullback lift and still got that deep dull ache(new I would w/the S/S flys into presses) gotta love that hope you all have a great FRIDAY!

[Bio-Active]

Morning all

Damn my chest is really sore lol - pullback lift and still got that deep dull ache(new I would w/the S/S flys into presses) gotta love that hope you all have a great FRIDAY!

Haha Nach that means you did it right there is nothing like the feeling after a good chest day of being nice and sore good job

[NACH3]

Haha Nach that means you did it right there is nothing like the feeling after a good chest day of being nice and sore good job

Oh I hear you Bio... It thru me off b/c I lifted later in the day and woke up not moving lol

Rightly done in

[Bodacious]

Nice session BIO.

Morning guys/gals. Didn't sleep worth ship last night. (Can't sleep like a baby every night I don't guess.) Was stressing over something stupid I am sure and hope.I seem to panic at times.Thanks for helping me you know who are.

Going to go in and get a good back workout.I don't have no other option. I need something to release the stress, should make me feel a lot better also. Off work today and going to go play 9 hole with some friends. Then I am going to lay around with the dogs. LOL... nine hole is going to kick my ass probably.

HAPPY FRIDAY EVERYONE! Hope your day is good. Lets get these last few workouts in this week. We will never get them back so let make this shit count!

[DCI]

Hopefully you get back to full health igi man.

Chilled weekend this weekend for me working on the car and a few beers.

[Bodacious]

Back

Stretched and Warmed up

Straight Arm Rows/Pull down(Bent over a little about 45-50* Hitting the lats good machine) 2f 1w 6 + DS 3+ 1.5

Close grip over hand pull down 2f 1W 8 RP 2 +DS 4 RP 1

Wide Grip Pull Down 2F 1W 7 + 2 F +1N (New weight)

BB bent over rows DY style 2F 1W 8 DS 4 DS 2 ( Lats was about to bust it felt like after these)

Mag Grip Rev Grip Pull down 1W 6 + 2F + 1N

DY style deads 2F 1W

Weighted Hypers 1F 2W holding 45lb plate till I couldn't do anymore, last working set I dropped to a cord I tied at the bottom... shit got real. Low back pump was in full effect.

Over all it was a pretty good workout. After not sleeping much last night and stressing like a ...... Thanks for the help on the workout you know who you are. I fill nice and wide now. Just a ate a big chicken dinner. Getting ready to try and go play 9 hole if I can even swing the club for this back pump.

Was going to take a few pics so I can see what I need to change/ work on thats the only way I can compare myself to myself. I think it might be where I see myself everyday. lol

Please feed back good or bad.

[BG]

Got diagnosed with degenerative disc disorder. Started with numb arms during sleep and progresses to pain and numbness in right arm/hand. gotta do a nerve conduction test and follow up with neurologist(my nerve conduction a are already fuked up from my other shit). Anyone have any experience with this? Needless to say no weights for awhile.

Sorry man, I have the same issue. I have to change insurance because mine is closing, but once I have it back I have to start the doctor process. What else did they tell you?

[NACH3]

Back
Stretched and Warmed up
Straight Arm Rows/Pull down(Bent over a little about 45-50* Hitting the lats good machine) 2f 1w 6 + DS 3+ 1.5
Close grip over hand pull down 2f 1W 8 RP 2 +DS 4 RP 1
Wide Grip Pull Down 2F 1W 7 + 2 F +1N (New weight)
BB bent over rows DY style 2F 1W 8 DS 4 DS 2 ( Lats was about to bust it felt like after these)
Mag Grip Rev Grip Pull down 1W 6 + 2F + 1N
DY style deads 2F 1W
Weighted Hypers 1F 2W holding 45lb plate till I couldn't do anymore, last working set I dropped to a cord I tied at the bottom... shit got real. Low back pump was in full effect.

Over all it was a pretty good workout. After not sleeping much last night and stressing like a ...... Thanks for the help on the workout you know who you are. I fill nice and wide now. Just a ate a big chicken dinner. Getting ready to try and go play 9 hole if I can even swing the club for this back pump.

Was going to take a few pics so I can see what I need to change/ work on thats the only way I can compare myself to myself. I think it might be where I see myself everyday. lol

Please feed back good or bad.

Good session - I wouldn't do two pull down movements - pick one(CG - Wide - or Rev grip)... That's just my opinion - everything else looked real nice! I wouldn't normally be this picky but I get the feeling you like it -- throw in seated wide grip rows if you do CG pull downs... Just something I've been tinkering with too

[NACH3]

Sorry to hear Bigdil! I hope it's not too bad where you won't be able to w/o in the meantime... My father has had this disease for over 20yrs(took over 17 discs out, his whole neck is fused(broke) so I know what it could do - doesn't mean you can't get better! Best of luck!

[clarky.]

Did back earlier great short fast session

WG PD 1 working DD. **new weight**

CG PD 1 working DD

Straight arm pd 1 working DD

Bent over bb row 1 working +rp 1 drop

Done.
No deads as my lower back is a bit sore so just left them out. Back/lats were/are on fire.

[Hazard]

Sorry to hear Bigdil! I hope it's not too bad where you won't be able to w/o in the meantime... My father has had this disease for over 20yrs(took over 17 discs out, his whole neck is fused(broke) so I know what it could do - doesn't mean you can't get better! Best of luck!

dude..... My father too lol. Rods, screws, plates etc.....

[NACH3]

dude..... My father too lol. Rods, screws, plates etc.....

Doesn't it seem like there's just one tough MFer, that's endured pain his whole life, in every family?! I feel for them so much and wouldn't wish it on my worst enemy - but they carry it with such grace at times...

Btw - it sux to see your father like that knowing what he once was capable of - and shit what they still are lolol

[Hazard]

Doesn't it seem like there's just one tough MFer, that's endured pain his whole life, in every family?! I feel for them so much and wouldn't wish it on my worst enemy - but they carry it with such grace at times... Btw - it sux to see your father like that knowing what he once was capable of - and shit what they still are lolol

My old man still has the desire but cant physically doit anymore. It sucks

[Bodacious]

Good session - I wouldn't do two pull down movements - pick one(CG - Wide - or Rev grip)... That's just my opinion - everything else looked real nice! I wouldn't normally be this picky but I get the feeling you like it -- throw in seated wide grip rows if you do CG pull downs... Just something I've been tinkering with too

Thanks for the feed back and will do. Taking note right now in my book.