**Marcus's HIT Dungeon**

[almostgone]

Thanks for the tip, I dont usually roll, but I think this is the exception. FML.

In other news, anyone going to be at the strongman event in Doncaster 30th Jan?

Dang. I wish. I used to follow IFSA closely until.it folded, I watch Giants Live, WSM, just about any of the strength events when there are vids on YouTube.

[krugerr]

Dang. I wish. I used to follow IFSA closely until.it folded, I watch Giants Live, WSM, just about any of the strength events when there are vids on YouTube.

I was a doncaster last year, sat right at the front. My dad, brother and I got about 40mins of TV time as we were in the back of most shots!
Hoping to the similar seats this year :P

[Bio-Active]

Arm blast today and doing 30 minutes cool down cardio

[novastepp]

You dont even understand. Im sat at my desk and im having spasms in the calves. I cant stand up!

The first time I did it, my dress socks hurt my calves for two days. Had em rolled down. Insanity.

[krugerr]

The first time I did it, my dress socks hurt my calves for two days. Had em rolled down. Insanity.

Walking round my office, tripping over my brogues. Steps are no bigger than 1/2 a foot, any bigger and Im sure I'll fall over.
I have to drive home too. Not looking forward to that

[BG]

Getting out of bed you cvnt, I haven't even made it to the toilet

Oh OK. My bad, because when I sit my dick is in the water and that shit is cold. I was wondering how you deal with that. That would wake me in the middle of the night, I wouldn't get any sleep.

[novastepp]

Chiro appointment was great. Muscle stem and adjustment felt like heaven afterward.

X-rays show no change in the my kyphosis and no scoliosis, which is great. I'm glad to hear that.

He did mention some calcified ligament damage around my spine, which isn't new, but I was hoping to have greater mobility and improvement there, but the images didn't show any.

Last, he was concerned that one vertebrae may have had an undiagnosed compression fracture, although minor. He is sending the images to his radiologist for a review. This is new, and my 14 year relationship with my ortho never showed this. So I am hoping this isn't the case. However, not much can be done with that except injections and therapy because they don't advise fusing thoracic vertebrae due to them being part of the rib cage, in fact I've never seen them done except for a traumatic accident. In any case, he strongly advised against heavy squats and leg presses...indefinitely. Which sucks, but isn't the end of the world. I'm going to go back to an old workout that involves sone prefatiguing of legs and then a few working sets of higher rep squats. Not optimal but it is best for my health and I'm sure all would agree, that is priority 1.

Rest day for me, but I hope you all have kick ass days...except for those who just did legs, I don't recommend trying to kick your own ass, just rest.

[krugerr]

Chiro appointment was great. Muscle stem and adjustment felt like heaven afterward. X-rays show no change in the my kyphosis and no scoliosis, which is great. I'm glad to hear that. He did mention some calcified ligament damage around my spine, which isn't new, but I was hoping to have greater mobility and improvement there, but the images didn't show any. Last, he was concerned that one vertebrae may have had an undiagnosed compression fracture, although minor. He is sending the images to his radiologist for a review. This is new, and my 14 year relationship with my ortho never showed this. So I am hoping this isn't the case. However, not much can be done with that except injections and therapy because they don't advise fusing thoracic vertebrae due to them being part of the rib cage, in fact I've never seen them done except for a traumatic accident. In any case, he strongly advised against heavy squats and leg presses...indefinitely. Which sucks, but isn't the end of the world. I'm going to go back to an old workout that involves sone prefatiguing of legs and then a few working sets of higher rep squats. Not optimal but it is best for my health and I'm sure all would agree, that is priority 1. Rest day for me, but I hope you all have kick ass days...except for those who just did legs, I don't recommend trying to kick your own ass, just rest.

Sorry to hear that Nova. Don't let his recommendation slow you down, you've already suggested using a previous work out. It's a chance for you to get creative!

Sincerely hope the radiologist comes back with better news.

I'm sat in a bath right now, trying to loosen my calves. They've properly seized up. I'm have to hobble round the house, and I've already fallen over twice. So, I shan't be kicking an ass tonight, and I won't be tapping any either!

Wife thinks it's hilarious.

Sent from my iPhone using Forum

[Bodacious]

Great workout today...

I hit Chest and it was a MFer...

DB Press Slight Incline 3f 1W 8 reps plus 1F and 1N

Incline Db Press 2F 1W 8 reps plus 1F 1N

Decline BB 1F 1W 9 plus 1F

Cable Flys Cable at top 1F 1W 8 Reps DS 3reps

Cable Flys Cable even with Chest 1F 1W 12reps DS 4

Was spent afterwards. First time I have went past failure in awhile... Chest pump was great. Felt good till after the first excise. Then I felt like a little Bitch, because I was spent. I had to lower the weight from there till I finished....LOL...(Just couldn't use as much weight. I am about 10lbs off of where I was when I was on cycle. According to the DB weight. That was about 5 to 6 weeks ago. My weight is down anywhere from 5-6 LBS. So I dont think that is to to bad. Hopefully I can gain some strength and size next 6 weeks before I have a pull back week.

Hope everyone has a good afternoon!!

[Bodacious]

i'm sat in a bath right now, trying to loosen my calves. They've properly seized up. I'm have to hobble round the house, and i've already fallen over twice. So, i shan't be kicking an ass tonight, and i won't be tapping any either!

Wife thinks it's hilarious.

Sent from my iphone using forum

lol...

[Viking13]

First day back off a deload last week. I spent some time reconfiguring my approach in order to shake off some of the powerlifting mindset I've had over the past several years. So, goodbye to the flat bench on "chest"days

Incline bench: 2 straight working setsx 8,7 reps to positive failure ending on the negative both times.

Flat dumbell press: 2 straight working setsx 6 to pos failure ending on the negative. Haven't done these in years and they felt horribly great lol

Flyes: 2 working sets of 8 and 7 reps to failure.

Concentration curls: 40x8 plus two forced 40x5 I was smoked here. Second set was not needed

Strict Barbell curls: 85x7 to failure

All reps of every exercise were performed with 4-6 second eccentric and explosive positive. I had to really check my ego weight wise today on incline compared to what I used to do, but first day back hitting them in two plus years, strength will come back.

[Sfla80]

Sorry to hear that nova

Bod and vikings nice sessions

Heading in for shoulders now

[Bodacious]

Sorry to hear that nova

Bod and vikings nice sessions

Heading in for shoulders now

Thanks...Give them hell...

[Sfla80]

Back and killed it.

Didn't do the plan of attack I had in my head gym was too busy. Wanted to hit dB press but no way that was happening.

Seated BB press 2w 2f 1w (185 x6 had a spot for 6th rep. Got about 3/4 up on 6th and done. Spotter was good forced me to get the last push) he didn't realize I was dropping and walked away so only one drop down to 155 x 3

Leaning dB laterals 1f 1w (35s x 6) DD

Straight set of ez bar front raise (palms up 40) into ez bar uprights (80) 2w

Behind back cables 2w

Rope pulls 2w

Front and back smith shrugs straight sets 2w. Back first slow steady reps, right into fronts of holding at peak for 3-5 secs.

Gotta start timing the workouts. But I was moving. 40mins tops if that

[BG]

Mon-National chest day

Stretched good, RC's, pull ups

Flat dumbbells-I worked my way up up from 55lbs to 85. Sets of 20, shoulder felt good.
Cables low/med/high- stayed under 75lbs, this felt good also
Hammer strength- didnt like how it felt so I stopped

3 miles of cardio
abs

Each week Im going to add an exercise, see if it feels ok, if not Ill just drop it and find a full work out I can do with out shoulder issues. The hammer strength was similiar to my bench form, I think Im just not going to be able to do any benching. Im not happy, but at this point Ill take a full work out of what ever.

[Bio-Active]

Mon-National chest day Stretched good, RC's, pull ups Flat dumbbells-I worked my way up up from 55lbs to 85. Sets of 20, shoulder felt good. Cables low/med/high- stayed under 75lbs, this felt good also Hammer strength- didnt like how it felt so I stopped 3 miles of cardio abs Each week Im going to add an exercise, see if it feels ok, if not Ill just drop it and find a full work out I can do with out shoulder issues. The hammer strength was similiar to my bench form, I think Im just not going to be able to do any benching. Im not happy, but at this point Ill take a full work out of what ever.

nice work brother.... I love the extra range of motion I get with the db's but I just hate lugging them around. Hammer strength is my favorite machine too. Nice to go heavy get the range of motion and just set it down when your done

[kelkel]

3 miles of cardio
abs

[novastepp]

Mon-National chest day Stretched good, RC's, pull ups Flat dumbbells-I worked my way up up from 55lbs to 85. Sets of 20, shoulder felt good. Cables low/med/high- stayed under 75lbs, this felt good also Hammer strength- didnt like how it felt so I stopped 3 miles of cardio abs Each week Im going to add an exercise, see if it feels ok, if not Ill just drop it and find a full work out I can do with out shoulder issues. The hammer strength was similiar to my bench form, I think Im just not going to be able to do any benching. Im not happy, but at this point Ill take a full work out of what ever.

Last year, think I had a situation similar to yours with the shoulder. I think I remember you doing weighted push-ups? If not, my bad, but if you have used them maybe give them a try because they were one of the few heavy pressing movements that didn't give me trouble. Just thought I'd throw that out there, BG.

[Bio-Active]

Wide grip lat pull downs pause reps 2 warm 2 working sets with forced reps

Seated hammer strength rows same as above no warm up

Bent over rows

Close grip pulls

Lower back extensions

Worked in some calf raises between sets

30 minutes low intensity cardio and done

[novastepp]

Lower back is sore from the adjustment, but it always is for a few days. Going to hit back today in fact, so looking to take more advice from around here and focus on hitting failure and struggling through that failure rep for ~10sec, hopefully. Then I'm going to do some rest pauses and drops beyond that. Will report back later.

[almostgone]

Something that helps out my back immensely is doing a couple of sets of crunches before working back or legs.
Kel mentioned it a while back and I was having lots of lower back issues at the time. I incorporated it and it has worked out well for me.
I know you're dealing with a back condition, but maybe it would help you as well? It really gets blood flowing to the core and gets a little stretching going on, especially around the spinal erectors/erector spinæ.
Just a thought..

[Sfla80]

Morning guys n gals

Back from ortho apt.

Well definitely a torn meniscus. Recommends orthoscopic surgery. Doesn't sound too bad. He compared it to a colonoscopy. Out patient surgery, actual procedure takes 20 mins. Crutches for 1-2 days after. Walking by 2-3. Back to full mobility in a month.

Just can't do it anytime soon. Thinking maybe July if it's still bothering me like it has been.

All he said was stay away from deep squats and deep lunges. So I think I can work around that. What do u guys think about leg press?

[krugerr]

Completely unable to walk today. I cannot straighten my legs when I walk, have to keep them bent, and weight on my toes. Heels wont touch the floor, feels like calves are going to snap. Walkin around for 10+ mins starts to loosen them, but sitting for more than a minute and Im back to square one.

Considersably worse than yesterday. Im the laughing stock of the office. Actually shed a tear when descending the stairs after lunch.

[NACH3]

Completely unable to walk today. I cannot straighten my legs when I walk, have to keep them bent, and weight on my toes. Heels wont touch the floor, feels like calves are going to snap. Walkin around for 10+ mins starts to loosen them, but sitting for more than a minute and Im back to square one.

Considersably worse than yesterday. Im the laughing stock of the office. Actually shed a tear when descending the stairs after lunch.

Yeah buddy - that's exactly it too... You stop walking after they slightly loosen up lol and BAM right back to pure pain! . And it feels like that tendon is going to snap so easily if not stretched really slowly lolol

[novastepp]

Something that helps out my back immensely is doing a couple of sets of crunches before working back or legs.
Kel mentioned it a while back and I was having lots of lower back issues at the time. I incorporated it and it has worked out well for me.
I know you're dealing with a back condition, but maybe it would help you as well? It really gets blood flowing to the core and gets a little stretching going on, especially around the spinal erectors/erector spinæ.
Just a thought..

I did it last Friday and it does seems to help warm up the core. I'm going to do them again today. Also, a few extra sessions of breathing and bracing movements helps. Like preparing for the ceiling falling on you, etc. Marcus posted a few videos about it about a million pages back now...haha...but it helps me warm up: another way to do it is to plank a little bit.

Thanks, AG.

[BG]

Last year, think I had a situation similar to yours with the shoulder. I think I remember you doing weighted push-ups? If not, my bad, but if you have used them maybe give them a try because they were one of the few heavy pressing movements that didn't give me trouble. Just thought I'd throw that out there, BG.

Yes you are correct about the push ups. I do them eow, I'll try them soon, thanks.

[clarky.]

Pullback..
Was not feeling to great the day fellas as in nrg it was just a pure sh!t tbh. I did sets just for something different a complete change.

All sets 8-10 reps

Incline dn curls 3 sets

Standing db curls 3 sets

Db preacher 3 sets

Cable curl 3 sets

Cardio 10 min.

Done, As you can see fellas very different just for this pullback. Then it will be back to normal We always say to mix it up.
The big man will call me a cvnt for doing sets hahaha.

[NACH3]

Pullback..
Was not feeling to great the day fellas as in nrg it was just a pure sh!t tbh. I did sets just for something different a complete change.

All sets 8-10 reps

Incline dn curls 3 sets

Standing db curls 3 sets

Db preacher 3 sets

Cable curl 3 sets

Cardio 10 min.

Done, As you can see fellas very different just for this pullback. Then it will be back to normal We always say to mix it up.
The big man will call me a cvnt for doing sets hahaha.

Hahaha still got it done, Clarky... But I am not feeling it at all today either (very hungry tho ) but low NRG as well - and I was going to go in to get a w/o in but tbh - I'd rather rest another day b4 starting the assault on my body this wk! My R shoulder(REAR/RCs/and injury spot) is giving me a run for my money today... Very painful! I would do more damage(making me lose more time if I tried to push through it) I'll wait an get a damn good one in(mindset isn't there either -- obviously)

[Bio-Active]

Pullback..
Was not feeling to great the day fellas as in nrg it was just a pure sh!t tbh. I did sets just for something different a complete change.

All sets 8-10 reps

Incline dn curls 3 sets

Standing db curls 3 sets

Db preacher 3 sets

Cable curl 3 sets

Cardio 10 min.

Done, As you can see fellas very different just for this pullback. Then it will be back to normal We always say to mix it up.
The big man will call me a cvnt for doing sets hahaha.

Job well done man

[Sfla80]

Quiet day in here today.

Back tonight for me.

Seated CG rows 3w, 1f, 1w (210) DD

Smith bent over rows 1w, 1f, 1w (215 little heavy got 4reps) DD

Low pully hammer strength 1f 1w (3 45s and a 25) 1d

Close grip (palms facing) pull down 1f 1w (185) DD both drops barely 2reps

Straight arm pull downs to finish 2 sets

Great session.

[Viking13]

Good stuff florida^^^^

Legs for me today. Went with Olympic high bar squats (think Tim Platz if you're unfamiliar) to avoid aggravating my groin. So, here's how the pain shook out

Belt less Olympic high bar squats: after several feel sets

315x8 (played it safe and shut it down here)

275x20-legs were shaking pretty bad around 16
All squats were past parallel, would've liked to have buried them further but I feel my groin when I get ass to ankles. Didn't wanna chance it.

Stiff leg deads: 275x10 - 315x8

Leg ext: 1 set to failure. Oddly enough I felt my groin on this movement and left it at the one set

Calves: some offshoot off Marcus' routine that I screwed up, but my legs were smoked so a bar on my back wasn't really feeling great. I still went to failure and laid down for a minute lol

Bike: 30 minutes/ heart rate 130s

[Sfla80]

Good stuff florida^^^^

Legs for me today. Went with Olympic high bar squats (think Tim Platz if you're unfamiliar) to avoid aggravating my groin. So, here's how the pain shook out

Belt less Olympic high bar squats: after several feel sets

315x8 (played it safe and shut it down here)

275x20-legs were shaking pretty bad around 16
All squats were past parallel, would've liked to have buried them further but I feel my groin when I get ass to ankles. Didn't wanna chance it.

Stiff leg deads: 275x10 - 315x8

Leg ext: 1 set to failure. Oddly enough I felt my groin on this movement and left it at the one set

Calves: some offshoot off Marcus' routine that I screwed up, but my legs were smoked so a bar on my back wasn't really feeling great. I still went to failure and laid down for a minute lol

Bike: 30 minutes/ heart rate 130s

Thanks vikings, u too!

Question not sure if u saw, definitely have the torn meniscus. All doc said was no deep squats and deep lunges.

What do u think about all other movements?

[Viking13]

I'll be honest bro, when I tore mine I didn't even know it lol. I went in for an entirely separate issue and got that surprise. I was doing cleans, squats, box jumps, sprints etc.

Here's my opinion, if you don't feel any pain with particular exercises than move forward continuing to condition the surrounding areas so that it will make for a faster recovery post surgery. I'd also use this as an opportunity to hammer areas that maybe need to be strengthened like hamstrings, glutes and those pesky calves lol.

I would not decide it's a good time to set a new squat or leg press PR. You wouldn't want to damage anything structurally that would require additional surgeries or rehab, like i did- cos I'm an idiot lol.

[novastepp]

Back workout was deep int the lats. Best I've had in some time.

Close grip, palms facing, pull downs. Got 7, tried for an 8th and basked in the failure for a few seconds. Rest paused (10 breaths) got 2 full reps. Drop for 5. Hell of a set, maybe best I've ever done. Drop weight was a touch too much, but still went to failure there too

Double dumbbell rows. Thought the weight would be appropriate, but ended up failing on the 11th rep, which is fine, rest paused and got 2-3 reps but that third wasn't a great squeeze, but was dastardly. I'm in between Dumbbells now so I'll have to move this back in the rotation or prefatigue in the future.

Straight bar pushdowns. Thought I was going to warm up...nope. Went with some TUT and failed on 9 and forced 2 negatives.

DB shrugs. Higher reps because I didn't want to risk rounding my back any tonight since it is tender. 2 working sets to positive failure.

[Sfla80]

I'll be honest bro, when I tore mine I didn't even know it lol. I went in for an entirely separate issue and got that surprise. I was doing cleans, squats, box jumps, sprints etc.

Here's my opinion, if you don't feel any pain with particular exercises than move forward continuing to condition the surrounding areas so that it will make for a faster recovery post surgery. I'd also use this as an opportunity to hammer areas that maybe need to be strengthened like hamstrings, glutes and those pesky calves lol.

I would not decide it's a good time to set a new squat or leg press PR. You wouldn't want to damage anything structurally that would require additional surgeries or rehab, like i did- cos I'm an idiot lol.

Makes sense man ty very much for taking the time.....we will see Thursday or Friday I'll do a light routine and mix things up see what happens

[RaginCajun]

Morning guys n gals Back from ortho apt. Well definitely a torn meniscus. Recommends orthoscopic surgery. Doesn't sound too bad. He compared it to a colonoscopy. Out patient surgery, actual procedure takes 20 mins. Crutches for 1-2 days after. Walking by 2-3. Back to full mobility in a month. Just can't do it anytime soon. Thinking maybe July if it's still bothering me like it has been. All he said was stay away from deep squats and deep lunges. So I think I can work around that. What do u guys think about leg press?

Take some time to try to heal up some. Probably going to be tough, especially in regards to your job.

Work on some stability exercises, maybe YouTube some physical therapy vids

[Sfla80]

Take some time to try to heal up some. Probably going to be tough, especially in regards to your job.

Work on some stability exercises, maybe YouTube some physical therapy vids

That's a great idea of pt videos. Thanks rc

Oh and vikings, don't have the issue of pesky calves really....nothing like kels. But I'm pretty proud of them lol. I'll try to find an old pic

[Sfla80]

This was awhile ago.....but haven't lost much.

[Viking13]

This was awhile ago.....but haven't lost much. <img src="http://forums.steroid.com/attachment.php?attachmentid=161557"/>

Oh guy, must be nice. Mine are 15 inches, same as they were 20 years ago whyyyyyyyyyyyyyy. My wife has bigger calves than me, it's a real shame lol

[Sfla80]

Oh guy, must be nice. Mine are 15 inches, same as they were 20 years ago whyyyyyyyyyyyyyy. My wife has bigger calves than me, it's a real shame lol

Lol not anything special. ..not even sure how they measure out. But I'm happy with them