**Marcus's HIT Dungeon**

[NACH3]

It's like going to church. Lol.

Haha those Churches do get down don't they! Been to a few that jammed out really nicely(unless that was a joke lol)

I know I said chest today but forgot it was international chest day so I'm going with arms today myself... Last day off so am going late today - I slept in too late to gave my normal meals in me by now I'm a tad behind... Like I said I'll report back later with w/o!

Igi, you taking a day off?

[Igifuno]

Haha those Churches do get down don't they! Been to a few that jammed out really nicely! I know I said chest today but forgot it was international chest day so I'm going with arms today myself... Last day off so am going late today - I slept in too late to gave my normal meals in me by now I'm a tad behind... Like I said I'll report back later with w/o! Igi, you taking a day off?

I'd like to get in there but I don't know. I've only had a bottle of water and a 1/2 cup of coffee today. Lots of sh*t going on with my brother today and just haven't eaten. So frustrated.

At the store now and just sitting in the lot. Needed to vent a little so just posted in the other thread on the topic.

Need to eat something. I'll probably get in there later for back. Need to release some demons right now.

[NACH3]

I'd like to get in there but I don't know. I've only had a bottle of water and a 1/2 cup of coffee today. Lots of sh*t going on with my brother today and just haven't eaten. So frustrated.

At the store now and just sitting in the lot. Needed to vent a little so just posted in the other thread on the topic.

Need to eat something. I'll probably get in there later for back. Need to release some demons right now.

Hope everything is ok, Igi! My thoughts and prayers are with you and your fam brother! All the best!

[Igifuno]

Hope everything is ok, Igi! My thoughts and prayers are with you and your fam brother! All the best!

Thank you NACH.

[yeahbuddy289]

Are you able to do any stretches with the shoulder?. If so, try grabbing a broomstick, cupping the hand of your injured side over the end of the handle and with your other hand grab the handle down near the sweeping end. Slowly push the hand of the injured side upwards and to the rear. Don't try to see how much pain you can take, just go for a good decent stretch. Once you get the injured side done, lather, rinse, and repeat for the other side. I've known people that had squatting issues because they couldn't reach back to pull the bar into their body and this has helped them.
It may take some time.but its worth a shot. I had a ruptured bursa and want from an almost frozen shoulder to a much improved ROM in about 11 weeks.
Remember you're trying for an improved ROM, not to see how much pain you can withstand. Also, I think you'll find most everyone in here starts their shoulder and chest lifts by grabbing a light plate or d'bell and hitting Cuban rotations until the blood gets flowing.
Hope that helps you.

I have good range of motion with it... Just pain during and after. I hit chest today. I warmed up my rotator cuffs and started with flies and then hit db presses and my shoulder is killing me. So maybe my shoulder has just had enough.

[clarky.]

Did bi's the day guys good session.

Standing db curl 1 working+rp 1 drop

Incline db curl 1 working DD **new weight**

Db preacher curls 1 working +rp 1 drop 2 neg a side

Cable curl 1 working DD

Drag curls did 2 sets just never happened with these fvcking head was fried so called it a day here.

Db curls i really think i could up these next wk because i got a new weight last wk then this wk got a rp with it so i think i could get 3-4 good curls we'll see.

Incline yip got it working i got 3 good clean curls a side then rp 3 more

Cable curls i hit a good weight here i have stacked this but at the start of a bi session. I got only a few plates of the stack and this was my 4th ex so good stuff there.

Had a good bit of anger the day that i used but it got the better of me and had to call it a day. New day the mora guys.

[NACH3]

Thank you NACH.

Sounds like eating and resting might be a better option today, Igi... Tomorrow's a new day!

So I've been getting my diet squared back away and starting back smoothly(don't want to pull something or tear something coming back too hard too quick) - going to start priming w/carb cycling and I should be hitting full bore HIT within a 6 wks or so(maybe a touch longer) and this should open up that growth window I need - by that time it'd be cycle time as well... If I time this right it can be real good!

[Igifuno]

Sounds like eating and resting might be a better option today, Igi... Tomorrow's a new day! So I've been getting my diet squared back away and starting back smoothly(don't want to pull something or tear something coming back too hard too quick) - going to start priming w/carb cycling and I should be hitting full bore HIT within a 6 wks or so(maybe a touch longer) and this should open up that growth window I need - by that time it'd be cycle time as well... If I time this right it can be real good!

You may be right. I put down a good late afternoon meal just now.. Breakfast style. 4 eggs, ham, whole wheat toast, 2 protein pancakes. Damn was I hungry. Helped the headache that's for sure.

Sounds like you've got a good plan of attack over the next few weeks and it makes sense. Be safe and ramp up then explode with training simultaneously with a cycle. Looking forward to seeing some nasty pics from you in a few weeks.

[NACH3]

You may be right. I put down a good late afternoon meal just now.. Breakfast style. 4 eggs, ham, whole wheat toast, 2 protein pancakes. Damn was I hungry. Helped the headache that's for sure.

Sounds like you've got a good plan of attack over the next few weeks and it makes sense. Be safe and ramp up then explode with training simultaneously with a cycle. Looking forward to seeing some nasty pics from you in a few weeks.

Ahh good! Glad the food helped!

I'm hoping too... A lil more than a few wks tho it'll be fun that's for sure... And now having a plan in my head really helps...

[clarky.]

Sounds like eating and resting might be a better option today, Igi... Tomorrow's a new day!

So I've been getting my diet squared back away and starting back smoothly(don't want to pull something or tear something coming back too hard too quick) - going to start priming w/carb cycling and I should be hitting full bore HIT within a 6 wks or so(maybe a touch longer) and this should open up that growth window I need - by that time it'd be cycle time as well... If I time this right it can be real good!

Whoa whoa whoa nach what is all this talk of priming and c/cycling and then full bore HIT AND then it's time for a cycle ffs ya big cvnt come on nach give us wee guys a chance ffs
You know your stuff nach but we are our own worst critic lol you know this mate. Just take it easy.

[NACH3]

Whoa whoa whoa nach what is all this talk of priming and c/cycling and then full bore HIT AND then it's time for a cycle ffs ya big cvnt come on nach give us wee guys a chance ffs
You know your stuff nach but we are our own worst critic lol you know this mate. Just take it easy.

We sure are our worst critic... Funny you say this Clarky as today I could not get my shoulder loose so I suspect it's going to take a good wk to get the shoulder functioning like it was... So I just did what felt right - and thx Clarky

I definitely will take er easy starting back b/c it took a long time to get remotely lose today, after stretching and sweating for 45 minutes I started moving some weights around - still light but did get a great pump and just focused on my MMC! Nothing to failure... Pullback

BIs
1. DB alt'g Curls
2w higher end reps

2. Incline curls
2w higher end reps

3. Preachers - arm hanging
2w higher end reps

4. Hammers
2w DD dropped these fvkers just b/c I wanted to lol

TRIs
CG bench
2warm ups 4. Feelers 2w at 8-12

Kickbacks
2w higher end reps

Push downs
straight bar
2w as many as I could do(stacked) higher end reps(10-12+)

That's it guys... Shoulder is very tight - it's been significantly colder here(38-46am) nothing like east coast cold but cold enough to irritate/& feel it more but that is part of it... Felt decent otherwise!

[almostgone]

Drinking a shake and then off to the shop for legs before heading into work.

[kelkel]

Drinking a shake and then off to the shop for legs before heading into work.

Legs then off to work? Well that sucks!

[almostgone]

LOL, I've tried lifting in the mornings after work and it absolutely wrecks my sleep. I can go lift @ 8:30 or so and will still be all revved up @ 1 in the afternoon even with medication. No bueno. I should be the only one there tonight other than the guard, so I can hobble in without the usual questions from everyone.

[Bio-Active]

Drinking a shake and then off to the shop for legs before heading into work.

I did legs and then worked all day Christmas Eve. That was not good

[almostgone]

Well, shit. I was on my work set of hacks and something popped so loud it sounded like I cracked my knuckles beside my ear. Dropped a plate/side and tried again but could feel something wasn't right. I think it may have been the lateralis was sticking to the femoris amd it broke free, or at least I hope that's it?
No bruising visible, but a tad swollen and muscle is mega tight. Fvcking figures, I'm on a pullback too.
I'm thinking I should write off legs for a week and hit some Voltaren, and just focus on my other lifts.

[RaginCajun]

Well, shit. I was on my work set of hacks and something popped so loud it sounded like I cracked my knuckles beside my ear. Dropped a plate/side and tried again but could feel something wasn't right. I think it may have been the lateralis was sticking to the femoris amd it broke free, or at least I hope that's it? No bruising visible, but a tad swollen and muscle is mega tight. Fvcking figures, I'm on a pullback too. I'm thinking I should write off legs for a week and hit some Voltaren, and just focus on my other lifts.

Damn bud

Ice up!

[almostgone]

Damn bud

Ice up!

Thanks, RC. I've got a pack w/ me and.my roller so will try them soon after I get settled in at work. I'm hoping/guessing sticky tissue?

[clarky.]

Well, shit. I was on my work set of hacks and something popped so loud it sounded like I cracked my knuckles beside my ear. Dropped a plate/side and tried again but could feel something wasn't right. I think it may have been the lateralis was sticking to the femoris amd it broke free, or at least I hope that's it?
No bruising visible, but a tad swollen and muscle is mega tight. Fvcking figures, I'm on a pullback too.
I'm thinking I should write off legs for a week and hit some Voltaren, and just focus on my other lifts.

Ffs mate nightmare.

[clarky.]

Morning guys and girls bi's are nice and sore this morning. Got a good bit of pain on my right side delt i get it sometimes after i pin delts but it was ok this time. Then i hit delts the other day there and it's been sore ever since.
Maybe i nicked a nerve.

[almostgone]

Yeah, I'm kind of stumped for an answer on this one. Extending the leg out straight is pretty uncomfortable, but bending it back like you would leg curls is not as irksome, but it is tight as fvck.
I'm thinking I'll continue to ice and roll the area on break and maybe go see the pretty massage lady if she is working this week. Maybe I should pay her extra to beat the living sh!t out of me. She's extremely cute/pretty so that's a plus.
I may hobble down to the shop later today and see what I can do. I'll steer way clear of squats or presses, maybe just hit seated calves and possibly standing calf raises if it feels right. Considering some really light extensions to see how I react.
Very weird feeling though. About halfway into the rep, I hear a pop noise over my music and it felt like a muscle slipped sideways kind of.
Anyone had this before? I'm thinking I did long ago and I just wrapped it with an Ace bandage and decided that was good enough for it was for.

[marcus300]

Going training will report back within the next 2 hours.

Feeling good

Must of put on a lot of weight over the last week, will find out when I get there lol

did shoulders and chest over the last few days, training going well and can feel the devil inside me pushing me again

Back today and I feel thickness is the way forward for me, I need more thickness everywhere so its row row row today

Lets do this shit

[almostgone]

Well, scared the sh!t out of the guard just now. I was out getting some dimensions off of a part and it hurt when I stood up so I said "Well, bull pvssy". Poor old fellow wasn't expecting me.to be there. Pretty sure he cleared about 8-9" of air off of the ground.

[clarky.]

Well, scared the sh!t out of the guard just now. I was out getting some dimensions off of a part and it hurt when I stood up so I said "Well, bull pvssy". Poor old fellow wasn't expecting me.to be there. Pretty sure he cleared about 8-9" of air off of the ground.

poor cvnt.

[marcus300]

Well, shit. I was on my work set of hacks and something popped so loud it sounded like I cracked my knuckles beside my ear. Dropped a plate/side and tried again but could feel something wasn't right. I think it may have been the lateralis was sticking to the femoris amd it broke free, or at least I hope that's it?
No bruising visible, but a tad swollen and muscle is mega tight. Fvcking figures, I'm on a pullback too.
I'm thinking I should write off legs for a week and hit some Voltaren, and just focus on my other lifts.

Never heard anything like this before only cracking and noise from the knee area. Could be a muscle pull or even some scar tissue build up releasing if you pin your legs or had muscle tears before. Ice and roller sounds good and I would train legs for a week then do it very light. I would also do some stretches see how it feels. If its tight could well be a pull but not sure what the sound was unless your quads are that big it was like whip cracking

Keep us updated big man

[marcus300]

Back

Light straight arm pulls downs
4 warm up sets- no kind of weight just stretches and warm up

BB bent over rows
2 feel sets
1 working sets - went pretty heavy for around 12 reps at failure - didn't feel so bad, easy really

db rows
1 feel set
2 working set to failure

close grip low pulley rows
2 working sets - strict and heavy

hammer single underhand grip pulldowns
2 working sets- heavy and strict

hypers
3 working sets- high end rep range nothing stupid

done

[Bio-Active]

Skull crushers

Standing db curl

Tri push downs (cables)

Preacher curls

Hammer strength ISO curls

Weighted dips

30 minutes low intensity cardio and done

[almostgone]

Never heard anything like this before only cracking and noise from the knee area. Could be a muscle pull or even some scar tissue build up releasing if you pin your legs or had muscle tears before. Ice and roller sounds good and I would train legs for a week then do it very light. I would also do some stretches see how it feels. If its tight could well be a pull but not sure what the sound was unless your quads are that big it was like whip cracking

Keep us updated big man

Thanks, Marcus. Much appreciated! I did have a partial tear in the right lateralis ages ago. This time it wasn't like the tear though. I just heard a pop louder than my music, almost like a giant rubber band being snapped, or someone snapping their fingers, and it felt like something moved. Hoping it was just adhesion from the old tear, that means more growth, right? There's no.discoloration like I'm used to seeing with a tear. The only thing I can really compare it to is back when I had good sized arms, my triceps would occasionally get a feeling like I got pinched and you would feel the skin sliding over the muscle. This is the same just on a larger scale.
I'll go with the ice, stretch, rolling, Voltaren, relaxers as needed, and will just hit calves for a week and see how it does. Made through 8+ hours at work, most of it standing or walking, so that's a plus.
Again, thanks for the input big guy. You're a lifesaver, as always.
If anyone else has any suggestions, I'm listening. Maybe Dr. Kel has run into this.
Thanks, Marcus and everyone. You cvnts are the best, the whole "lot" of you.
Guess until it heals, I get to use that energy to wreak havoc on other body parts.

[RaginCajun]

Thanks, RC. I've got a pack w/ me and.my roller so will try them soon after I get settled in at work. I'm hoping/guessing sticky tissue?

I dunno but I think mine are 'stuck' on each leg

Hope you're feeling better today

[almostgone]

Never heard anything like this before only cracking and noise from the knee area. Could be a muscle pull or even some scar tissue build up releasing if you pin your legs or had muscle tears before. Ice and roller sounds good and I would train legs for a week then do it very light. I would also do some stretches see how it feels. If its tight could well be a pull but not sure what the sound was unless your quads are that big it was like whip cracking

Keep us updated big man

No sir, they're defo not like the legs, you, Kel, Haz, and some of the others in here have built..yet. Give me another year or two. I'm 6'2" on a good day so it may take me a while to get it right on my frame.
I had gotten fired up after Haz's training with Ian. Haz talking about drop setting hacks, and then dropping again. I had just incorporated that into my leg lifts, and I was loving it.
I don't know maybe my foot position was off, or maybe I just tweaked it a bit and it will be G2G within a week or so.
I think we can all agree that this was Haz's fault, right?


Just kidding, Haz. I appreciated the information you shared from your training.

[clarky.]

Back

Light straight arm pulls downs
4 warm up sets- no kind of weight just stretches and warm up

BB bent over rows
2 feel sets
1 working sets - went pretty heavy for around 12 reps at failure - didn't feel so bad, easy really

db rows
1 feel set
2 working set to failure

close grip low pulley rows
2 working sets - strict and heavy

hammer single underhand grip pulldowns
2 working sets- heavy and strict

hypers
3 working sets- high end rep range nothing stupid

done

Nice session big man.

Skull crushers

Standing db curl

Tri push downs (cables)

Preacher curls

Hammer strength ISO curls

Weighted dips

30 minutes low intensity cardio and done

Nice session bio.

[almostgone]

OK. The small black Rumble Roller is basically an oversized meat tenderizer. Rolling =good. Just finished icing a bit ago. Getting ready to hit the DMSO and crash.
Have a good one!

[clarky.]

Calling it a rest day the day fellas. I've got a few wee things to do so i'll have to do chest and tri's the mora then back on thursday then it's closed again for 2 days.

[NACH3]

Morning all

Hope it gets better ASAP, AG, I was doing rev Vs and all of a sudden it felt like I got hit in the side of the leg(quad) popped so loud someone on the leg press heard it too... But it wasn't the knee... But remember Kel saying something about that loud pop happening to him... Hopefully he'll chime in!

Goin in for chest or delts & traps

[kelkel]

About halfway into the rep, I hear a pop noise over my music and it felt like a muscle slipped sideways kind of.
Anyone had this before? I'm thinking I did long ago and I just wrapped it with an Ace bandage and decided that was good enough for it was for.

Yes, I've spoken of it here before. Happened to me a couple times on quad work. Feels like a hard punch in the quad and makes you think you've torn it. I swear you hear it as well as feel it, or at least I think I heard it but that just may be something internalized. I usually skip a workout and come back slow the next workout or two. It's an odd thing for sure. I relate it to a muscle spasm under pressure.

[almostgone]

Yes, I've spoken of it here before. Happened to me a couple times on quad work. Feels like a hard punch in the quad and makes you think you've torn it. I swear you hear it as well as feel it, or at least I think I heard it but that just may be something internalized. I usually skip a workout and come back slow the next workout or two. It's an odd thing for sure. I relate it to a muscle spasm under pressure.

Thanks, Kel. I had it in my mind it had been bought up before but couldn't remember who posted about it. I think you're very close w/ the spasm explanation. I rolled my quad area a good bit, but it is still tighter than a drum. Pain is easing off (DMSO rocks! Nsaids, etc. are also kicking in).
You are right, it's a different experience. First time I've had this in a good 35 years of lifting off and on. I had my subwoofer and satellite speakers going and I heard it over my music. LOL, maybe it is internalized, because I heard it in my right ear which is pretty much useless for hearing.
Massage lady just called and I have a 90 minute session booked tomorrow. Getting the leg gently to moderately worked. She mentioned something about release points but she wants to check it out first (giggity) and also while I'm there she is going to work her magic on my back. After the massage, I go across the street for some Depo test, so all in all looking like it'll be a good day.
Will defo throttle back on legs until things feel right.
Thanks again!

[NACH3]

Chest & Delts just trying to catch up lol - had a fvkin nasty pump from chest and since I wanted to hit delts I tried em together - no I could not press w/shoulders and I didn't even hit failure(came close a few times) - & still almost puked hitting those higher end rep ranges lol -- life is good

Stretching abs weights done in 47min

Incline DB Press
3 warm ups 2 feelers - slow and strict
100s-->85s was hitting higher end reps first set(10ish) then after dropping maybe 8 then was pretty fatigued lol
85s--->65s
65s--->50s(felt like 100s)

Incline flys
2w drop slow and strict and kept palms out just b4 touching thumb side of bell

Cables mid
2w

Delts no way I could press(I tried rev hammer strength lol it was actually funny)

Side Laterals
2w drop w/partials & 1/4s

Rev Grip Front Raises
2w higher end reps - good pump - ooh burn baby

face pulls(Long bar)
3w pyramiding up in weight

Shrugs
DB 120 ---> 50s(by 10llbs avg'd 4-6 after first set to failure)

Good session today - feels great being back in the gym - and don't get me wrong I liked this w/o but if I was going full out HIT I wouldn't be able to get that w/o in but hitting the higher end rep range was tough in itself - good painful pumps guys and just glad to be back in the gym

[BG]

OK fella's, Im reporting back in after my small break down. So I decided Im going to do 5 weeks of maintenance training with cardio before and after. Im looking to get my BF down and get into shape. I think this is my issue at my age, Im not flexible or in very good cardiovascular shape. My part time TP just went on, so in 5 weeks I should be ready to hit it hard and force some growth. hmmmm ...............thats got me thinking growth

My back is still tight and sore, but like AG there was no blood bruising so nothing burst or tore.

AG stay strong brother !!!!!!!!!!!!

[almostgone]

OK fella's, Im reporting back in after my small break down. So I decided Im going to do 5 weeks of maintenance training with cardio before and after. Im looking to get my BF down and get into shape. I think this is my issue at my age, Im not flexible or in very good cardiovascular shape. My part time TP just went on, so in 5 weeks I should be ready to hit it hard and force some growth. hmmmm ...............thats got me thinking growth

My back is still tight and sore, but like AG there was no blood bruising so nothing burst or tore.

AG stay strong brother !!!!!!!!!!!!

I'm on it, buddy! Leg actually feels better right now. Can extend the leg and tense it with some discomfort and am able to bend it back further than last night, so that's good stuff. I swear when it happened, I hit the locks on my leg press, my mind was going ",Oh fvck, fvck, fvck" and I was afraid to move my leg because I just knew I was going to see some muscle slide down my leg or shoot up towards my hip. Just freaked me out a tad.
We'll get there, BG. I need to work on my flexibility and defo my BF.

[NACH3]

Glad to hear your feeling a bit better, AG!
Im tellin'ya when it happened to me it happened as I was going down and had to come up a certain distance to lock out the rev V machine... Needless to say I was very gun shy!

Edit - Im pretty sure after I skipped it once I came back light - still a lil gun shy lol