**Marcus's HIT Dungeon**

[Sfla80]

I like the Rehband 7051 7mm sleeves for support and heat. They aren't cheap and aren't sold in pairs.
http://www.amazon.com/gp/aw/d/B0088K...umL&ref=plSrch

If you just want lighter support and little heat, look at the Ptex.
PTEX Closed Patella Knee Sleeve | DICK'S Sporting Goods

Awesome ag ty very much.

How do I figure size?

[GirlyGymRat]

these are killer! i didn't know their name so i called them stationary lunges i.e., meaning the feet positions are static

We've talked about them here a decent amount. It's simply one leg at a time on a smith machine. Meaning you're forward leg stays put as does your back leg throughout the entire set for that leg. There's no stepping or movement other than up and down for that particular leg. Then rest briefly and hit the other leg.

Make sense?

[GirlyGymRat]

took 2 days off….for recovery. I maybe too aggressive in my comeback. LOL

fellows looking great. posting up some great workouts!

Carry on!

[Sfla80]

took 2 days off....for recovery. I maybe too aggressive in my comeback. LOL

fellows looking great. posting up some great workouts!

Carry on!

Same issue....I'm on Vaca and very hard for me to take a day off......ugh

[GirlyGymRat]

u rocked the fro bro. :P

Same issue....I'm on Vaca and very hard for me to take a day off......ugh

[Sfla80]

u rocked the fro bro. :P

Lmao...fro and curly....was worth a try.

I've been shaving my head since maybe 7th grade....gave it a try. I wanted to actually "style" it.

Looked good wet....but hair is extremely thick...the wet look didn't last long....and then dry turned into those pics lmao

[Bodacious]

Now another dumb question....

And.i know it's been covered many many times here but honestly I didn't pay attention as it didn't pertain to me at the times.

I'm looking for a good compression sleeve for the knee until I get the surgery done.

It will help me remember there is an issue and not push to hard. And help with stability

Mark Bells STrong Sleeve...

[BG]

Back

Hammer strength high row -2 warms/ one working set
Hammer strength lat pull down -one warm/heavy 8 rep/drop slow paused set of 15
Close grip pull downs -Slow, full extension with pauses 3 normal sets
Hammer strength close grip row
Deads 2 warms one working

Shoulders

Bent over laterals
Side laterals
bent over dumbbell rear delts

Cardio 3 miles


Time went quick, Ill do shoulders next week with more exercises, just getting back in the grove from my "pull back" rest week.

[Viking13]

Now another dumb question.... And.i know it's been covered many many times here but honestly I didn't pay attention as it didn't pertain to me at the times. I'm looking for a good compression sleeve for the knee until I get the surgery done. It will help me remember there is an issue and not push to hard. And help with stability

Check out mark bells strong sleeves. He's making the best supportive gear in the market IMO

[NACH3]

Hey guys great sessions... Sfla, Kel, BG, Bod...

So I went in with all intentions to kill back or chest... The past two days my right shoulder(AC joint and both RCs) has been super tight and couldn't get lose again and it was very noticeable :/ to me obviously, and very painful shooters up neck down arm... Also had a few others who usually see me there asking if I was ok... I just felt.... OFF!

So I opted out of my pressing or pulling session as my ROM wasn't all there(especially pulling and contracting my rear delts in the way needed - I'm not going to create any more type of imbalances to get stronger.... I need to 'try' and fix what I have! So I just stretched and did some cardio and core work.. Im going to Ice it and hit it with heat then eat something and hope the Heat opens the muscle up for some damn nutrients!

Is there anything out there that anyone has tried and even if it works temporarily(I heard of Voltaren but can't find any in the store) I think the ingredients aren't legal here? Idk... Or has anyone tried oral corticosteroids for relief(did it work)? I'm definitely getting in to see a physical therapist to try and lengthen me manually as well as get deep in the muscle tissue as possible! Lidocaine patches?

I'm looking into anything from a cream to getting another nerve block, etc (both super scapula and the 'Median Nerve' a lot points to this... But I wasn't aware of how many individual 'main nerves' come into play with the shoulder regarding the nerves coming from cervical spine(C1-C7) all has something to do with the shoulder or girdle it sits in... Kel Marcus or AG get some time it'd be greatly appreciated if you could give some input on this matter... Thx a lot!

[almostgone]

Awesome ag ty very much.

How do I figure size?

For the Rehbands, click on the description on the Amazon page and at the bottom of that page it will describe how to measure for the sleeves.
I don't remember how I measured with the Ptex. I think I just went with the biggest they had because I have large bones.

Kel also uses the Ptex (he's the one that got me interested in them), so he may could answer about the sizing on those.
If it is for wearing at work, I would defo go with the Ptex. If they are strictly for lifting, I like my Rehbands.
I think Marcus uses a brand called Neo G. They have several styles of braces and are available on Amazon.
Kind of curious to see what the other guys/gals are using.


Hope that knee will get right for you. I know it's rough to be on your feet all day and deal with that as well.

[almostgone]

Hey guys great sessions... Sfla, Kel, BG, Bod...

So I went in with all intentions to kill back or chest... The past two days my right shoulder(AC joint and both RCs) has been super tight and couldn't get lose again and it was very noticeable :/ to me obviously, and very painful shooters up neck down arm... Also had a few others who usually see me there asking if I was ok... I just felt.... OFF!

So I opted out of my pressing or pulling session as my ROM wasn't all there(especially pulling and contracting my rear delts in the way needed - I'm not going to create any more type of imbalances to get stronger.... I need to 'try' and fix what I have! So I just stretched and did some cardio and core work.. Im going to Ice it and hit it with heat then eat something and hope the Heat opens the muscle up for some damn nutrients!

Is there anything out there that anyone has tried and even if it works temporarily(I heard of Voltaren but can't find any in the store) I think the ingredients aren't legal here? Idk... Or has anyone tried oral corticosteroids for relief(did it work)? I'm definitely getting in to see a physical therapist to try and lengthen me manually as well as get deep in the muscle tissue as possible! Lidocaine patches?

I'm looking into anything from a cream to getting another nerve block, etc (both super scapula and the 'Median Nerve' a lot points to this... But I wasn't aware of how many individual 'main nerves' come into play with the shoulder regarding the nerves coming from cervical spine(C1-C7) all has something to do with the shoulder or girdle it sits in... Kel Marcus or AG get some time it'd be greatly appreciated if you could give some input on this matter... Thx a lot!

Voltaren is script, but I use them when necessary. They seem to help me with inflammation and maybe a little with spasms.
Sounds like you need to spend a little time with a therapist and get some exercises/stretches to address the problem too, Nach?
Kel also posted a link to some DMSO/aloe gel a while back. It helps me a lot with light to moderate joint and muscle pain. My wife occasionally uses it, although it slightly irritates her skin. I haven't had any real issues with it bothering me.

[clarky.]

BG, Kel, Sfla, Bod nice sessions there guys.

Nach this is a bit sh!tty for you mate hope you get this sorted pronto. Try and see someone mate i had a lot of bother with my right shoulder i always thought it was my RC but it wasn't.
One session with the physio it was my pec delt tie in and i got it fixed after some simple exercises.

[clarky.]

Morning guys and girls, I feel good the day so i will defo get a session in the night after work back to normal.
Tri's the night.

[Bio-Active]

Hammer strength press 2 warm 2 working sets forced reps taking the neg as slow as I could

Db flat flies same as above no warm up

Peck deck squeezing at the center of the lift and holding each rep 5-10 seconds and take the neg as slow as I could

Cable crossovers same as above

Was a nice change up 35 minutes low intensity cardio and done

[krugerr]

Was a nice change up 35 minutes low intensity cardio and done

I always feel smug when I turn up, train, and leave whilst some guys are still doing the same exercise as when I arrived!

The beginner mentality I guess of "I must train arms for 2 hours"

[Bio-Active]

I always feel smug when I turn up, train, and leave whilst some guys are still doing the same exercise as when I arrived!

The beginner mentality I guess of "I must train arms for 2 hours"

Correct no matter what I get my training done in 1 hour or less and then cool down with low intensity cardio keeping my heart rate in the fat burning zone or lower

[NACH3]

Voltaren is script, but I use them when necessary. They seem to help me with inflammation and maybe a little with spasms.
Sounds like you need to spend a little time with a therapist and get some exercises/stretches to address the problem too, Nach?
Kel also posted a link to some DMSO/aloe gel a while back. It helps me a lot with light to moderate joint and muscle pain. My wife occasionally uses it, although it slightly irritates her skin. I haven't had any real issues with it bothering me.

Thx AG... Ahhh that makes sense now regarding the Voltaren I thank you for the info and yes, I will be going to PT(I'm looking over my INS now and what options I have!

It's definitely structural which makes it even worse... There are days I feel like the AC joint is just going break/or snap off.... It's so strong in the anterior's(still) and very weak, bone on bone, squared off humoral head(from cutting out bone spurs) and almost feels like 'that nerve' is trapped or impinged under something(scapula etc?) plus I'm missing 85-90% of all connective tissue in that shoulder... Even when I'm stretching and pushing its limits... My body shakes, shoulder viciously shaking, and it's a simple reaching stretch... Also the joint does not internally or externally rotate at all anymore(ex; an overhead squat - doesn't come close to even locking out and no type of external rotation going on w/shoulders at ear(lockout)...

It's just another bump in my road - I'll get it taken care of. I just hope the shooters let up(which as of now are not here) but thank. You for letting me vent a little... These are the cards I was delt I need to figure out a way to keep that hand winning!

[NACH3]

Nach this is a bit sh!tty for you mate hope you get this sorted pronto. Try and see someone mate i had a lot of bother with my right shoulder i always thought it was my RC but it wasn't.
One session with the physio it was my pec delt tie in and i got it fixed after some simple exercises.

I have to agree with you Clarky - just something else to fix that's all - or not and work through it as long as possible - I may need an RX of some sorts(I don't like pain killers but I lay and think/know that they will only mask the problem) it's been masked too long - real work needs to be put it! Not the type of work I'm wanting but hey that's life mate!

Thx and I'll let my Chiro see it when I get a chance and then a physio!

Get after it buddy!

Just going to click in on here as well! Morning all
I will get my session in today - I'm thinking about back... I'd rather do back as I feel it's gotten a little weaker(maybe adding to the hurt) lol
What's your take on throwing rear delts in the mix - for strengthening reasons only? Then I hit delts/traps last in the wk so they get about 5-7days of rest... Any type of feedback would be appreciated(I know DY would say 'FFS it's a fvkin rear delt exercise' but he also didn't have my shoulder(a great thing for him)

[Bodacious]

Morning guys/gals!

Planned day off here today. Going to go in and do some cardio and core work though. ****ing legs are sore ass shit. That's for Tuesday. Damn. Arms aren't that bad. I hope that's not an indicator that I didn't hit them hard because it felt like a good workout.

Nice session Bio and BG.
Give it hell tonight Clarky!

Nach great Jon on not lifting and just stretching it out man. Hopefully you can get it straighten out sooner than later. GL my friend!

AG have you ever tried the strong sleeve for your knees only for lifting? They seem to be pretty good.

[kelkel]

Check out mark bells strong sleeves. He's making the best supportive gear in the market IMO

Never heard of them before until you guys mentioned them. Did some digging and read some reviews which seem to imply that they don't last that long. How have they been for you?

[Viking13]

Never heard of them before until you guys mentioned them. Did some digging and read some reviews which seem to imply that they don't last that long. How have they been for you?

I haven't had any issues at all. I'm not sure how other people take care of their gear though. I don't throw my shit in the wash After every lift or anything like that. I wear them and always let them air dry after a session.

[kelkel]

That's pretty much how I handle mine as well. These intrigue me a bit as I'm interested in a little more "spring" without resorting to actual knee wraps.

[krugerr]

Never heard of them before until you guys mentioned them. Did some digging and read some reviews which seem to imply that they don't last that long. How have they been for you?

I haven't had any issues at all. I'm not sure how other people take care of their gear though. I don't throw my shit in the wash After every lift or anything like that. I wear them and always let them air dry after a session.

My brother and I have one of his "Slingshots" and thats still in perfect condition after serious use and abuse. Cant vouch for his other gear, in the UK I vouch for Giants-Pro stuff, real good quality!

[novastepp]

I have to agree with you Clarky - just something else to fix that's all - or not and work through it as long as possible - I may need an RX of some sorts(I don't like pain killers but I lay and think/know that they will only mask the problem) it's been masked too long - real work needs to be put it! Not the type of work I'm wanting but hey that's life mate!

Thx and I'll let my Chiro see it when I get a chance and then a physio!

Get after it buddy!

Just going to click in on here as well! Morning all
I will get my session in today - I'm thinking about back... I'd rather do back as I feel it's gotten a little weaker(maybe adding to the hurt) lol
What's your take on throwing rear delts in the mix - for strengthening reasons only? Then I hit delts/traps last in the wk so they get about 5-7days of rest... Any type of feedback would be appreciated(I know DY would say 'FFS it's a fvkin rear delt exercise' but he also didn't have my shoulder(a great thing for him)

Nach,

If you are having shooters up & down the arm, it could be a form of impingement in the shoulder itself. Not that this is necessarily it, but it could be the axillary nerve, the ulnar nerve, radial nerve, or the medial nerve (being the main branches) being impinged or even some kind of damange. This can lead to shoulder weakness at times, but I don't know if you have that. Maybe even the circumflex nerve causing you pain, but a skilled physician in a specialty called physiatrist, or look for a PM&R (physical medicine and rehab physician) would be apt at figuring it out; they helped me greatly.

I'm just jumping in here because I had impingement in my shoulder, which you know, also had a rotator cuff injury from wrestling. Turns out specific pressing movements and some scar tissue were causing pressure and pinching of nerves; made my shoulder feel like a rock was in it with associated muscle and nerve pain. I got it resolved and I'm currently having no problems.

[NACH3]

HB

Nach,

If you are having shooters up & down the arm, it could be a form of impingement in the shoulder itself. Not that this is necessarily it, but it could be the axillary nerve, the ulnar nerve, radial nerve, or the medial nerve (being the main branches) being impinged or even some kind of damange. This can lead to shoulder weakness at times, but I don't know if you have that. Maybe even the circumflex nerve causing you pain, but a skilled physician in a specialty called physiatrist, or look for a PM&R (physical medicine and rehab physician) would be apt at figuring it out; they helped me greatly.

I'm just jumping in here because I had impingement in my shoulder, which you know, also had a rotator cuff injury from wrestling. Turns out specific pressing movements and some scar tissue were causing pressure and pinching of nerves; made my shoulder feel like a rock was in it with associated muscle and nerve pain. I got it resolved and I'm currently having no problems.

Hey Nova,
Thx for jumping in... I definitely have a lot of weakness in the posterior delt(which tends to shoot up neck into occipital... And down arm effecting all three nerves that branch into the arm - ulna/radial/medial) all going numb and a spasming shooting pain down into forearm(I do have Carpel Tunnel in R arm as well)... It hurts to fully contract(pulling) for back on my right side! Among everything else bothering it! U

I've had more than 5 huge bone spurs grinded down and of cut off, I have tons of scar tissue that has popped b4 many times but it seems to be so damn deep that it very well may be 'trapping' or impinging on all these nerves... I know a few of the main nerves coming off the spine and into the shoulder girdle(super scapula and a few others) are surely being effected by any and all movements ATM...

Thx for the info man!

[novastepp]

No problem. I wasn't trying to say anything you didn't already know, I'm sure. I just wanted to throw out a little bit of info that affected me and helped me turn it around. Good luck my friend.

[Viking13]

HB Hey Nova, Thx for jumping in... I definitely have a lot of weakness in the posterior delt(which tends to shoot up neck into occipital... And down arm effecting all three nerves that branch into the arm - ulna/radial/medial) all going numb and a spasming shooting pain down into forearm(I do have Carpel Tunnel in R arm as well)... It hurts to fully contract(pulling) for back on my right side! Among everything else bothering it! U I've had more than 5 huge bone spurs grinded down and of cut off, I have tons of scar tissue that has popped b4 many times but it seems to be so damn deep that it very well may be 'trapping' or impinging on all these nerves... I know a few of the main nerves coming off the spine and into the shoulder girdle(super scapula and a few others) are surely being effected by any and all movements ATM... Thx for the info man!

Hey bro, I had a real bad impingement in my left shoulder and some adhesions where my lat and rear delt meet right right in the crease, it made my left arm virtually worthless and I was diagnosed with a torn labrum until 2 MRI's later that was not the case. Anyways man, I did some research and got a lacrosse ball and started hammering my scapula, placing the ball against a wall and running the ball on the outside of the scapula and running it from the top to the bottom following it out of the lat, that got rid of the impingement after doing it daily for awhile.

That obviously won't heal you, but it may help things become somewhat functional and bearable until you can have the proper procedure done.

[NACH3]

Hey bro, I had a real bad impingement in my left shoulder and some adhesions where my lat and rear delt meet right right in the crease, it made my left arm virtually worthless and I was diagnosed with a torn labrum until 2 MRI's later that was not the case. Anyways man, I did some research and got a lacrosse ball and started hammering my scapula, placing the ball against a wall and running the ball on the outside of the scapula and running it from the top to the bottom following it out of the lat, that got rid of the impingement after doing it daily for awhile.

That obviously won't heal you, but it may help things become somewhat functional and bearable until you can have the proper procedure done.

Thx Viking! I'll start this back up - I need to learn to relax and let it do the work! Will be re-imolementing

[novastepp]

Hope everyone has a great day today.

I'm feeling a little morose about doing a leg workout that doesn't involve heavy weights, but progress is progress and healing counts.

I'm going to prefatigue my quads and hammies with extensions and curls and then do some lunges. Finishing with higher rep squats, keeping rest periods short and concentrating on maximum muscle activation through some TUT & iso's. I suppose in the interim, I'm going to track my squatting volume and increase it via reps for the next few months until I hear something more definitive with my back. Not optimal, and obviously doesn't coincide with the teachings and philosophy of Marcus' thread, but its where I am and I'm just moving through it.

Right on.

[clarky.]

Hammer strength press 2 warm 2 working sets forced reps taking the neg as slow as I could

Db flat flies same as above no warm up

Peck deck squeezing at the center of the lift and holding each rep 5-10 seconds and take the neg as slow as I could

Cable crossovers same as above

Was a nice change up 35 minutes low intensity cardio and done

Nice bio.

[Bio-Active]

Nice bio.

chest is already getting sore

[NACH3]

Going in for back and or chest report back in a little

[clarky.]

Pullback. I did tri's earlier guys and it was a great wee session all sets 10reps.

Tri pd 3 sets. **new weight**

Vbar pd 3 sets. **new weight**

Behind head tri ex cable 3 sets stack vbar

Rev grip pd 2 sets

Dips 3 sets

Cardio 20min and done.

I know a pullback with new weight but they got a new machine in and the stack is bigger than the old one so i used that for the first two exercises.

Tri's were solid the pain was mad skin stretching

[clarky.]

chest is already getting sore

Sound bio good stuff.

Going in for back and or chest report back in a little

Destroy the fvcker nach.

[NACH3]

Very nice Clarky!

Am gonna mate!

[kelkel]

Am gonna mate!

With Clarky?

[clarky.]

With Clarky?

class kel.

[kelkel]

class kel.

Well I'd say "I've got your back" but I think Nach beat everyone to it.

[clarky.]

Well I'd say "I've got your back" but I think Nach beat everyone to it.