**Marcus's HIT Dungeon**

[Igifuno]

Morning, everyone. Still working on this leg, but switched to heat vs. ice now. Still rumble rolling about every 3 hours and keeping a relaxer and some NSAID in my system Also, I've been attempting some heel.to butt stretches as much as feels comfortable. Definitely want to work shoulders soon. At least this happened just before I had a couple of days off, so I didn't have to burn vacation time.

It takes a while but glad to hear there's some progress.

Day off for me today. Will get in there tomorrow. Picked the kid up this morning, haircut in an hour then going to see Star Wars and the the fam and friends out to dinner.

It's a beautiful day over here.

[NACH3]

It takes a while but glad to hear there's some progress.

Day off for me today. Will get in there tomorrow. Picked the kid up this morning, haircut in an hour then going to see Star Wars and the the fam and friends out to dinner.

It's a beautiful day over here.

Enjoy it my friend!

[NACH3]

few sets of bi's jar to finish them off


Hey Bio was that supposed to say a few sets of bis to finish em off? Or is a bi jar an ex lol

[Bio-Active]

few sets of bi's jar to finish them off Hey Bio what this? You've peaked my interest

lmao.... My bi's were on fire from working my back so I just did 6 slow iso sets to finish them off

[DCI]

It takes a while but glad to hear there's some progress.

Day off for me today. Will get in there tomorrow. Picked the kid up this morning, haircut in an hour then going to see Star Wars and the the fam and friends out to dinner.

It's a beautiful day over here.

Enjoy man must see star wars meself

[almostgone]

Did you wrap it AG? I used plastic wrap tightly and then applied some ice/heat(I think the ice alone was causing it to freeze up moreso... By adding in some heat it was easier to get the blood flowing through the muscle... Glad it's getting better big guy!

I'm alternating heat and ice right now, Nach. Used ice for the first 72 hours.I keep ice packs made up from a recipe I got when I ruptured my bursa in my left shoulder (recipe is a sticky in the injury/rehab forum) and in between ice packs I'm applying heat.
Also, the wife is helping me stretch. Been lying face down on the bed and have her grab the instep of my foot and slowly try to bring the heel of the foot up toward my butt. Not pushing too hard on the stretching, just getting to the point where quad get really tight and holding it for a long 30 count.
One of the guys at work is going to cover for me, so I don't have to work tonight. Plenty of Nsaids and relaxers on hand, so its just a matter or time. . Just work through/around it.

[NACH3]

I'm alternating heat and ice right now, Nach. Used ice for the first 72 hours.I keep ice packs made up from a recipe I got when I ruptured my bursa in my left shoulder (recipe is a sticky in the injury/rehab forum) and in between ice packs I'm applying heat.
Also, the wife is helping me stretch. Been lying face down on the bed and have her grab the instep of my foot and slowly try to bring the heel of the foot up toward my butt. Not pushing too hard on the stretching, just getting to the point where quad get really tight and holding it for a long 30 count.
One of the guys at work is going to cover for me, so I don't have to work tonight. Plenty of Nsaids and relaxers on hand, so its just a matter or time. . Just work through/around it.

Glad to hear AG... Just those little helpful stretches your wife is helping with will help get the blood in the muscle and with the heat that should help, as well... Thx for the reply im glad you of all people were able to get another day off! surely deserved!
Rest up and it obvious you know the drill all to well!

[clarky.]

AG you'll be back to it in no time big guy you know what your doing.

[clarky.]

I really feel flat and fat fellas this gym sh!t is pissing me off. I just want to get in and fvcking destroy something but no these lazy cvnt have a holiday t!ts.

[Sfla80]

Ag was this just a strain....sorry man missed a lot here this past week. Glad it's getting better whatever it is.

[almostgone]

Ag was this just a strain....sorry man missed a lot here this past week. Glad it's getting better whatever it is.

Yes sir, I think so . No real bruising, just swelling, but it is going down somewhat. Think it is probably just a Grade 1 strain, but it was a damn good one.
Just one of those "wee niggles", so I iced heavy the first few days, and am adding heat in now. I'm glad I was able to get an appointment with the massage lady so soon after it happened. Think that has put me a little further in the healing process than if I hadn't been to see her.
It was just freaky when it happened. Kel says he has had it happen before, but this is my first time of having a strain that had such a nasty popping noise when it hit.
Hope all is going well down your way.

[kelkel]

a strain that had such a nasty popping noise when it hit.

It takes more time to get over it mentally than physically. Quite a scary sound / feel, to say the least.

[Sfla80]

Damn well at least it's healing.

Like Kel said probably takes the mind to heal faster then the strain itself.

My knees used to lock up. Completely in bent postion. Had to have someone push down on knee while pulling ankle outward to straighten the leg.

Once straighten I felt and heard the pop!! Never could figure out what this was either. It was like that main inner side "tendon" wrapped into a knot....and we straighten it out. Some painful stuff. But never any serious damage

[Igifuno]

That sounds awful. When was the last time it happened?

[Sfla80]

That sounds awful. When was the last time it happened?

It's happened at least 20+ times..

But hasn't happened in a good 7 or 8 years. I can kinda feel it going to happen and able to stop.

Happened a lot during baseball.

Few times in the damn shower..which is very embarrassing. Screaming in pain but as naked. Those were the times I waited it out.

Could be a cramp of sorts.

[NACH3]

It takes more time to get over it mentally than physically. Quite a scary sound / feel, to say the least.

It felt like or at least for me the sound was like a mule kicking you dead in the quad! Almost like a very loud Charlie horse... I was pretty gunshy for that wk coming back lol -

@ Sfla that doesn't sound nice at all :/ nasty tbh!
Sorry it happened in the shower but Lmao that was funny reading... Glad you can feel it b4 it's going to happen... You ever get it checked? That's odd man and sounds painful!

[Igifuno]

It's happened at least 20+ times.. But hasn't happened in a good 7 or 8 years. I can kinda feel it going to happen and able to stop. Happened a lot during baseball. Few times in the damn shower..which is very embarrassing. Screaming in pain but as naked. Those were the times I waited it out. Could be a cramp of sorts.

I hope talking about it doesn't jinks it. Lol

[Sfla80]

Yeah have a had 3 or 4 mris done.

Since it happened in competitive baseball...they rushed me to the hospital couple times even though I've told them I don't need to go. Was like their protocol.

It's crazy, no one else has had this issue...and no one can tell me wtf it was/is lol

[Igifuno]

Yeah have a had 3 or 4 mris done. Since it happened in competitive baseball...they rushed me to the hospital couple times even though I've told them I don't need to go. Was like their protocol. It's crazy, no one else has had this issue...and no one can tell me wtf it was/is lol

That's nuts. You've been to docs and they can't put their finger on it? Did they ever give you any probabilities like dehydration or anything?

[almostgone]

It takes more time to get over it mentally than physically. Quite a scary sound / feel, to say the least.

I was wondering how the mental part of it was going to play out. Yesterday, I mentally walked through a leg workout and honestly I felt a bit hesitant.

[almostgone]

LOL, I may have gotten too aggressive with the roller. The adductors were sore so I worked them with the roller yesterday. I just got up and the inside of my leg has a couple of purple and black patches about the size of my fist. Must be from.the rolling. No bruising on the lateralis side, which is where the popping and movement felt like it came from when it happened (this past Monday of Tuesday).
Think I will only work the lateralis side today. May drop back to using a baseball or a rolling pin.
Of course, the wife had a fit when she saw the bruising.

[almostgone]

It's happened at least 20+ times..

But hasn't happened in a good 7 or 8 years. I can kinda feel it going to happen and able to stop.

Happened a lot during baseball.

Few times in the damn shower..which is very embarrassing. Screaming in pain but as naked. Those were the times I waited it out.

Could be a cramp of sorts.

Oh dang, of all times for your leg to go wonky, it had to be the shower. Do you think it could be sticking muscle tissue, Sfla?

[almostgone]

Will check back in later. Definitely need to get down to the shop. Feel like a fat slug. Been eating fairly decent, but just too much for my current activity level.
Was watching some old WSM episodes, the wife was messing with me asking me if I needed a compression shirt and shorts. I told her that would be all I need. As fat as I feel, I could put on a white compression suit and be a substitute for the Michelin man.

[Hazard]

Done workin.... Off tmrw :-)

[marcus300]

Calves only today. Paul's routine he gave me what I posted a few posts back.

Not done this for s long time

Only managed two sets couldn't do the third

They are fuked good and proper


Now I'm thinking why did I do that

Good job my car is auto

[almostgone]

Calves only todays. Paul's routine he gave me what I posted a few posts back.

Not done this for s long time

Only managed two sets couldn't do the third

They are fuked good and proper


Now I'm thinking why did I do that

Good job my car is auto

Oh sh!t, routine is that brutal?Nice, Marcus.

[DCI]

Food and chilling today. Excited about joining the new gym should be fun.

[Bodacious]

Hello everyone!!!!

Few pages behide on the thread. I will catch up though. I just got back to FL to catch my flight to Charlotte then driving the rest of the way. Had a great time on vacation. Once I get home I have a lot of clean and taking down the Xmas tree. Then work first thing in the morning.

I hope everyone had a nice New Years!! Also hope everyone is going okay.

[Bio-Active]

Hammer strength incline press pause reps with drop set



Flat press same as above



Peck deck



Cable crossovers



30 minutes cardio and done

[NACH3]

Morning guys/gals of the Dungeon

Nice sessions guys! That's scary that even Marcus got 2 outta 3 sets and still can't walk... may need a month just to get the mind in the right place

Defo fueling up myself! Gotta do some cardio, too!

[Igifuno]

Ham, kale, and bean soup coming up soon.

[NACH3]

Looks awesome... Love beans and ham so I'm sure it's a great soup! I'm jealous

[Igifuno]

Looks awesome... Love beans and ham so I'm sure it's a great soup! I'm jealous

Great football food. Made a ton of bacon, eggs, steak and rice for the girls and their friends this morning.

Got a bunch of lean ground beef I'm going to make burgers with later, and the soup. I think my daughter and her friends are going to jump on some horses later and do some riding as well.

Beautiful day!

[NACH3]

Great football food. Made a ton of bacon, eggs, steak and rice for the girls and their friends this morning.

Got a bunch of lean ground beef I'm going to make burgers with later, and the soup. I think my daughter and her friends are going to jump on some horses later and do some riding as well.

Beautiful day!

That's what I was thinking too! Good football food all day eating - that's what I miss most about being back east with my Father... We'd cook very Sunday ... Sausage and peppers, pasta Brazule, meatballs, etc etc never ending

Sounds like a great day Igi! Enjoy brother!

[Igifuno]

That's what I was thinking too! Good football food all day eating - that's what I miss most about being back east with my Father... We'd cook very Sunday ... Sausage and peppers, pasta Brazule, meatballs, etc etc never ending Sounds like a great day Igi! Enjoy brother!

Thanks NACH, man that sounds great. You may need a vaca soon with your dad to get some time in and for some good eats too.

[NACH3]

Thanks NACH, man that sounds great. You may need a vaca soon with your dad to get some time in and for some good eats too.

I'm actually trying to set that up and make it happen! would be so much fun plus it's been a little while since seeing and spending time with him!

Not to mention some sessions we could get in back there

[NACH3]

Legs - Hey Marcus I can certainly see why you would only do calves with that w/o - Fvk me! I sure didn't know how to gauge my working weight b/c I was fvked way in the first set lol... Your right I was screaming to get off that plate but shit the body weight ones hurt like MFer too I did 2 sets but not 25/& 25 (failure/& failure tho lol) at least my mind knows what's up -- fvvvvck lol

Stretching abs(weighted/& non weighted) lots of static stretching

1. Calves(and I'll make sure I crawl out finishing with them instead of starting with)

2. Rev Vs -
Pyramided up into 3 heavy sets of 6ish then dropped it

3. Stiff legged deads
2w 12+ slow reps getting that good stretch in hams

4. Static smith lunges
2w higher end reps today 10-12+

5. Extensions
3w focusing on squeeze then partials/& 1/4s

6. Lying leg curls
2w drop - hitting higher end reps then dropping for another 6ish

Weights done in 36min... Blood just rushed into the legs today - felt great... Next time is pure squatting with the Spider attachment and walking lunges/leg press/maybe heavy lunges! I'm working legs first since it's my weakest point(decent separation but need the size now!

[almostgone]

Screw it. I'm taking vacation tonight.

[Igifuno]

Here's the final product. Really flavorful and only flavored with the actual ingredients. Really happy with it.

[NACH3]

Here's the final product. Really flavorful and only flavored with the actual ingredients. Really happy with it.

That looks incredible, Igi!