**Marcus's HIT Dungeon**

[kelkel]

Back and shoulders for me today. Lower back a little sore from legs Wednesday so figured I'd do more supported work today:

D Handle pull downs
Spyder rows on smith. Love these still.
Close grip pull downs
Dumbell bent overs.
Shrugs

Smith front press
Laterals. Added some weight on these. Usually don't but strength going up for some odd reason on this exercise. WTF.
Rear delts on incline

Low back still a bit sore and feeling the delts already. Good day.

[RaginCajun]

Back and shoulders for me today. Lower back a little sore from legs Wednesday so figured I'd do more supported work today: D Handle pull downs Spyder rows on smith. Love these still. Close grip pull downs Dumbell bent overs. Shrugs Smith front press Laterals. Added some weight on these. Usually don't but strength going up for some odd reason on this exercise. WTF. Rear delts on incline Low back still a bit sore and feeling the delts already. Good day.

What is a spider row, and how do you perform it?

[NACH3]

warm to the touch?

Sure is... I gotta get some antibiotics asap! I've iced it rolled it and today it's worse - MFer! Going to see if I can get some or to a doc - only thing I can say is b12 and I do have some injectable I can bring in but last time my doc asked me some ?'s, too!

I should've never did posterior chain - after that it got worse

[marcus300]

Sure is... I gotta get some antibiotics asap! I've iced it rolled it and today it's worse - MFer! Going to see if I can get some or to a doc - only thing I can say is b12 and I do have some injectable I can bring in but last time my doc asked me some ?'s, too!

I should've never did posterior chain - after that it got worse

Doesn't sound good nach. Always have antibiotics in stock. Have a ring round see if anyone can give you any

[NACH3]

Doesn't sound good nach. Always have antibiotics in stock. Have a ring round see if anyone can give you any

Sounds like the plan I had! More pissed I didn't stock up like you said -

im gonna be making some calls today! Thx big Man!

[Hazard]

My carb up is under way..... Burger and fries at 11:30 and then it's off to the festival

[NACH3]

Update - I called the dr office - I'm hoping the on call doc will look into my chart and see I don't have a spleen(which I was very clear on) and that my leg swelled up quite fast - I do have a history of cellulitis(from community aquired MRSA/staff) in past - I'm hoping they just write me a script - although I'm sure they're going to want to see it! The b12 I get is vet grade - it's for cattle and what not lol

[kelkel]

What is a spider row, and how do you perform it?

Just another name for a supported row. I use a bench on about a 35 degree angle slid into the smith machine. I work out at home so improvising is key. Great exercise that's become one of my favorites lately.

[kelkel]

it's off to the festival

No doubt your friends are awaiting your arrival!

[RaginCajun]

Just another name for a supported row. I use a bench on about a 35 degree angle slid into the smith machine. I work out at home so improvising is key. Great exercise that's become one of my favorites lately.

Thanks

So drop the bar all the way to the bottom, flip the bench around and have it at an angle, then row your mutha fvcking arse off?

Think I got it

[RaginCajun]

No doubt your friends are awaiting your arrival!

So that's what DSM got him for his bday, tickets to the festival

[NACH3]

Just another name for a supported row. I use a bench on about a 35 degree angle slid into the smith machine. I work out at home so improvising is key. Great exercise that's become one of my favorites lately.

Hey Kel,

Does this bring your lats out further at the bottom(near the waist)?!

Another update - doc wants me to go to urgent care :/ I do have a history of cellulitis so she wasn't all asking me what I injected - I used b12 before the last time I went and she assumed the samething - so it's good that she will send my medical records!

[almostgone]

Thanks

So drop the bar all the way to the bottom, flip the bench around and have it at an angle, then row your mutha fvcking arse off?

Think I got it

Its a good exercise, RC. Kel introduced me to them. Once I found the correct distance to place my bench in reference to the bar, it was all G2G. I started off fairly light, it didn't take much weight to really work the back.

[NACH3]

Its a good exercise, RC. Kel introduced me to them. Once I found the correct distance to place my bench in reference to the bar, it was all G2G. I started off fairly light, it didn't take much weight to really work the back.

I'm going to try these - maybe today with some arms(like a couple ex's for bis to finish them and a couple for tris) my quad w/o is gonna have to wait :/ legs are growing nicely

[Proximal]

Arms still need to recover more, damn, was psyched to work back today. Gonna hit legs & abs. Nach, good- luck with your leg.

[BG]

Good to hear the wife is doing better!
Absolutely love the non-lock pump reps on the vertical leg press. Get me sore as hell. Did them on Wednesday myself.

Thanks, she's roaring, I came out of the shower this morning and she was doing an ab routine

Agreed on the pump reps, I like taking them because you can do them lighter, take them deeper and still like you said...end up sore as hell.

[BG]

Sure is... I gotta get some antibiotics asap! I've iced it rolled it and today it's worse - MFer! Going to see if I can get some or to a doc - only thing I can say is b12 and I do have some injectable I can bring in but last time my doc asked me some ?'s, too!

I should've never did posterior chain - after that it got worse

I had that, an long oval raised warm patch, I didnt get antibiotics, it took about four days to go away. Feel better buddy, get it looked at.

[BG]

I'm going to try these - maybe today with some arms(like a couple ex's for bis to finish them and a couple for tris) my quad w/o is gonna have to wait :/ legs are growing nicely

Me to, Im thinking maybe with a long ez-bar? Or you going to use the smith?

[GirlyGymRat]

Update - I called the dr office - I'm hoping the on call doc will look into my chart and see I don't have a spleen(which I was very clear on) and that my leg swelled up quite fast - I do have a history of cellulitis(from community aquired MRSA/staff) in past - I'm hoping they just write me a script - although I'm sure they're going to want to see it! The b12 I get is vet grade - it's for cattle and what not lol

Hope this gets sorted out quickly. Be well!

[GirlyGymRat]

Thanks So drop the bar all the way to the bottom, flip the bench around and have it at an angle, then row your mutha fvcking arse off? Think I got it

Some gyms have the equipment.



I didn't realize called spider row. I absolutely love these too!

[GirlyGymRat]

I've been focused on cardio this week. Back to incorporating weights starting tomorrow.

I've dropped 5 lbs in last 5 weeks. 3 more and back to the weight my body loves.

Unfortunately, the bod is not gonna like what I have planned for it in the next several months.

[kelkel]

Hey Kel,

Does this bring your lats out further at the bottom(near the waist)?!

Nach I feel this movement everywhere. Really, really like it. Perfect movement for RP's as well. I end up doing RP's whether I want to or not as the weight pulls the air out of me so I have to set it down, get some air and hit it again.

[NACH3]

Me to, Im thinking maybe with a long ez-bar? Or you going to use the smith?

Yes oval shaped - like almost the length of quad BG! I'll post after this with newest update

I can see both working(almost like using the hyper machine to support you but those hammer your rear delts
I'm definitely gonna try these with the smith - I can visualize these well and once that angle is where you want it it should be a nice heavy ex

[NACH3]

Nach I feel this movement everywhere. Really, really like it. Perfect movement for RP's as well. I end up doing RP's whether I want to or not as the weight pulls the air out of me so I have to set it down, get some air and hit it again.

Cool I'm gonna hit these for sure on the smith I can only imagine the squeeze you get - everywhere makes sense - do you keep elbows in/neutral/or flare em a bit??

I was gonna try it today but...,


Update / went to urgent care and b:c of my past community acquired MRSA/& staff - they want me to go to ER! :/ I know some questions are coming, too!

[clarky.]

hello there, fellas and girly lol been a bit busy as we all are.

Did bi's on friday but can't remember what i did hahahahaha but there sore lmfao.

Did tri's the day good session a remember that hahaha

Lying db tri ex slight incline 1 working 1 drop

CG bench slight incline 1 working DD. (Smith) **new weight**

S bar pd 3 sets stack

Behind head tri ex 2 sets stack. (Cable)

Dips 1 set lol got 19

Done and fried.

[clarky.]

Cool I'm gonna hit these for sure on the smith I can only imagine the squeeze you get - everywhere makes sense - do you keep elbows in/neutral/or flare em a bit??

I was gonna try it today but...,


Update / went to urgent care and b:c of my past community acquired MRSA/& staff - they want me to go to ER! :/ I know some questions are coming, too!

Can't do them at ma sh!ty gym as the smith does not go low enough pr!cks.

Hope all goes ok nach.

[BG]

Some gyms have the equipment.



I didn't realize called spider row. I absolutely love these too!

Lmao, did those today and didnt know thats what they were either.

[BG]

Nach I feel this movement everywhere. Really, really like it. Perfect movement for RP's as well. I end up doing RP's whether I want to or not as the weight pulls the air out of me so I have to set it down, get some air and hit it again.

Palms up or down?

[almostgone]

Ok, off to the shop. . and then work.

[BG]

Ok, off to the shop. . and then work.

Have a great night brother !

[kelkel]

Cool I'm gonna hit these for sure on the smith I can only imagine the squeeze you get - everywhere makes sense - do you keep elbows in/neutral/or flare em a bit??

I've never thought about my elbows. To worried about pulling the weight.

Palms up or down?

Down for me.

[almostgone]

I've never thought about my elbows. To worried about pulling the weight.

Down for me.

Same here. Pretty much a hook grip; usually don't wrap the thumb. I tried them underhanded, but it seemed to turn into more of a delt exercise vs. lats. Once I get my bench in the machine right and get my shoulders up just past the bar, everything seems to fall in line.

[almostgone]

Have a great night brother !

Thanks, buddy! I'm overdue for a casual night at work.

[almostgone]

Ok, ladies and gents. Not too shabby tonight. Slowly getting stronger at deads w/o any low back problems. It won't be long till I need to break out my straps and belt if this keeps progressing.

Crunches- 2 sets
Just a tad of stretching by arching my back like a cat and a little lat stretching by pulling against leg press.

WG pulldown w/ overhand grip- 2 w/u, Work-4+,drop,3+,drop,2+,drop,3+. 10 count neg. on partials.
Parallel grip pulldown-1 w/u, Work-5+_drop,3+,drop,5+. 10 count neg. on partials.
Tbar rows- 1 w/u, Work-4+,drop,3+,drop,5+.
Low pulley rows w/cambered D ring handle- Work-4+,drop,3+,drop,4+. 10 count neg. on last partial.
Deads-1 w/u, Work1-6 solid reps. 1 minute of rest and water, dropped a tad of weight. Work2- 8 good reps.

I dropsetted most stuff in the interest of time and intensity. 38 minutes including stripping plates. (not including the crunches and stretching).

[Mp859]

Some gyms have the equipment. <img src="http://forums.steroid.com/attachment.php?attachmentid=163387"/> I didn't realize called spider row. I absolutely love these too!

That machine is very awkward for the big guys. Works much better with a barbell or even Dumbbells.

[clarky.]

Ok, ladies and gents. Not too shabby tonight. Slowly getting stronger at deads w/o any low back problems. It won't be long till I need to break out my straps and belt if this keeps progressing.

Crunches- 2 sets
Just a tad of stretching by arching my back like a cat and a little lat stretching by pulling against leg press.

WG pulldown w/ overhand grip- 2 w/u, Work-4+,drop,3+,drop,2+,drop,3+. 10 count neg. on partials.
Parallel grip pulldown-1 w/u, Work-5+_drop,3+,drop,5+. 10 count neg. on partials.
Tbar rows- 1 w/u, Work-4+,drop,3+,drop,5+.
Low pulley rows w/cambered D ring handle- Work-4+,drop,3+,drop,4+. 10 count neg. on last partial.
Deads-1 w/u, Work1-6 solid reps. 1 minute of rest and water, dropped a tad of weight. Work2- 8 good reps.

I dropsetted most stuff in the interest of time and intensity. 38 minutes including stripping plates. (not including the crunches and stretching).

Damage done big guy.

[almostgone]

Damage done big guy.

Thanks, buddy. It was very satisfying. I may reward myself with a half of a relaxer.

[almostgone]

Bedtime for this guy. Catch up to y'all this evening.

[NACH3]

In hospital fellas and GGR -

Getting an ultra sound to see if I have any clots... And if it's IM hematoma(or from quad popping) I'm betting on hematoma - just updating you guys - have me in IV vancomycin e6hrs... Already feels better but is still big - I hope they don't need to lance this MFer or do surgery on it! Never had a fever this whole time - but the biggest problem they're thinking of if its turned to MRSA under the muscle or an infection getting into my knee joint - it was surrounded by redness by the the time I got off and here!

Keep you all posted!

[Igifuno]

In hospital fellas and GGR - Getting an ultra sound to see if I have any clots... And if it's IM hematoma(or from quad popping) I'm betting on hematoma - just updating you guys - have me in IV vancomycin e6hrs... Already feels better but is still big - I hope they don't need to lance this MFer or do surgery on it! Never had a fever this whole time - but the biggest problem they're thinking of if its turned to MRSA under the muscle or an infection getting into my knee joint - it was surrounded by redness by the the time I got off and here! Keep you all posted!

Hang in there NACH. Hope it doesn't result in surgery.