**Marcus's HIT Dungeon**

[BG]

What's worked for me, and I've been at it even longer is to simply listen to my body more. Train less, more rest, the usual stuff I preach here. The "listening" part for me is that if I don't feel up to a full hard core hit routine I don't force myself to do it. I'll scale it back and usually go with two working sets per exercise with occasional RP's and DD's. Basically every day I lift I make the decision what style it will be based on how I feel. Sometimes it'll take a set or two to help me decide.

I've stayed much healthier this way and feel I've continued to make progress as I've aged.

Thank you for all your advice it's kept me in the game.

[Sfla80]

Looks like I'll be taking today off... I may give shoulders a go or something upper body! I've gained a good 4-5lbs sitting me at 212+ in the am - I think it's mostly water from the continuous saline drip lol (all BW came back great) so I'm very happy about that - lipids/TSH/iron/CBC/
AST was a little elevated - they asked if I had a drink b4 I came in - no - so they were confused there :-p

Maybe just rest but I'd love to get a lift in...

How's it feel nach??

Can u put pressure on the leg?

[almostgone]

Thank you for all your advice it's kept me in the game.

Same.here. Kel's experience has without a doubt saved me some.grief and pain. Between Marcus and Kel it's a virtual HIT database of knowledge.

[almostgone]

Bah, I hate when I have to work a long shift. Sleep is totally wrecked and my body has completely laughed at the Xanax and benadryl kicker I threw at it. Going to take another half and hope it isn't too much.

[BG]

Bah, I hate when I have to work a long shift. Sleep is totally wrecked and my body has completely laughed at the Xanax and benadryl kicker I threw at it. Going to take another half and hope it isn't too much.

Oh boy. I take Nyquil zzz and I took to much last night. I'm so shot, deaded yesterday also. I'm a zombie and the day is going sooo slooooow

[almostgone]

There's a fine line for me as well. Just a shade too much and I'm molasses when I get up. Getting ready to try my last line of attack, a very small amount of locally made spring water. If that doesn't do.it, I'm screwed.
Hope.your day gets better, BG.

[RaginCajun]

AG, here is what helps me get some rest. it works pretty good

http://www.amazon.com/Schiff-Melaton...6_a_it&sr=8-26

[GirlyGymRat]

Thank you GGR! Great w/o!

Thx! How u feeling today!

[GirlyGymRat]

So what am I thinking now?

You are hungry for BBQ chic pizza????

[GirlyGymRat]

Going to have to have a re-think regarding my training. Body is breaking down and is screaming at me to stop with the heavy weight and intensity. 30yrs of hardcore lifting is taking it out of me. I have to be sensible about this for health and my future with lifting.

Yes. This is inevitable for all of us. After I tore my rotator cuff, I had to rethink.

It's called a "new normal"

[kelkel]

Thank you for all your advice it's kept me in the game.

Same.here. Kel's experience has without a doubt saved me some.grief and pain. Between Marcus and Kel it's a virtual HIT database of knowledge.

Seriously means a lot. Thanks guys.

[kelkel]

You are hungry for BBQ chic pizza????

Not even close.

[GirlyGymRat]

It's Michelle Llewin

Love her workouts! She's my new girl crush!!!

[GirlyGymRat]

Not even close.

I thought u and Haz were exclusive!!!

[Sfla80]

Chest today and killed it again.

Full blown hit style again

Incline dB flies 3w 2f 2w dd

Incline press 2f 2w dd

Smith flat press 2w d

Flat dB flies 2w

Pec/Dec burn outs to finish.

Back.is so sore from yesterday and have a feeling tomorrow chest will be the same

[GirlyGymRat]

Nice workout sfla!

One brutal hour of cardio. It was a struggle.

[Sfla80]

Nice workout sfla!

One brutal hour of cardio. It was a struggle.

Thanks ggr!

[kelkel]

Chest today and killed it again.

Full blown hit style again

Incline dB flies 3w 2f 2w dd

Incline press 2f 2w dd

Smith flat press 2w d

Flat dB flies 2w

Pec/Dec burn outs to finish.

Back.is so sore from yesterday and have a feeling tomorrow chest will be the same

Ok, what's the forearm tat say?

[Proximal]

Great arm workout tonight - I love out-working people, too much yapping & playing with their phones. Advil p.m. again, however I think the Sermorelin might be kicking in & helping with sleeping.

[almostgone]

AG, here is what helps me get some rest. it works pretty good

http://www.amazon.com/Schiff-Melaton...6_a_it&sr=8-26

Appreciate that, RC. I'll defo check it out.

[clarky.]

Morning guys and girls. Ill the day feel like pure sh!t i was ok yesterday morning at work the it got to lunch time then i just felt so sick. Could not even eat.

[marcus300]

[NACH3]

How's it feel nach??

Can u put pressure on the leg?

I can put pressure on it - but if I kneel down it feels like it's going to pop from all the pressure

Thx! How u feeling today!

Feeling decent - actually a little more painful than I was thinking lol - it's not bad tho! Just gotta ease into my w/o's - getting it assessed today to see what I can and can't do! I'm allowed to return to normal ed activities - I told them what type of lifting I do - they agreed as long as I kept quad work to a minimum(maybe just getting blood flow back into them) will be ok!

First day back at work - we'll see how it goes being in my feet all day... But they at least said it would stop any atrophy from occurring -

[Sfla80]

Ok, what's the forearm tat say?

Had to figure out which forearm my pic was lol.

So pic is "I have found the one whom my soul loves" songs of Solomon 3:4

Also have another other forearm we got in Bali on honeymoon in sanskrit

[Sfla80]

I can put pressure on it - but if I kneel down it feels like it's going to pop from all the pressure

Feeling decent - actually a little more painful than I was thinking lol - it's not bad tho! Just gotta ease into my w/o's - getting it assessed today to see what I can and can't do! I'm allowed to return to normal ed activities - I told them what type of lifting I do - they agreed as long as I kept quad work to a minimum(maybe just getting blood flow back into them) will be ok!

First day back at work - we'll see how it goes being in my feet all day... But they at least said it would stop any atrophy from occurring -

How long is it gonna take to heal?

Good be hard lifting some of the weights up no?

Like when I feel my knee bad, it's hard to walk some 80 dBs to the bench I need to use. Lol

[NACH3]

How long is it gonna take to heal?
Not sure nor are they - gonna follow up with an ortho - but just really have to stay off isolating my quads :/ but light enough to get blood flow in them to prevent any atrophy / and they actually said its better to be on my feet

Good be hard lifting some of the weights up no?
I'd imagine so - anything from the floor - yes! I'll wrap it and let youse know how my session goes today

Like when I feel my knee bad, it's hard to walk some 80 dBs to the bench I need to use. Lol

Yeah I'll be rolling them for sure lol

[almostgone]

I can put pressure on it - but if I kneel down it feels like it's going to pop from all the pressure



Feeling decent - actually a little more painful than I was thinking lol - it's not bad tho! Just goe into my w/o's - getting it assessed today to see what I can and can't do! I'm allowed to return to normal ed activities - I told them what type of lifting I do - they agreed as long as I kept quad work to a minimum(maybe just getting blood flow back into them) will be ok!

First day back at work - we'll see how it goes being in my feet all day... But they at least said it would stop any atrophy from occurring -

Nach, the best relief I got from that and the most improvement was the stretching. I would lay face down on the bed and the wife would grab the instep of the foot of the injured leg and SLOWLY attempt to bring my heel up and stretch it as if she were trying to touch my heel to my glutes. When it got to the point something felt like that was far enough towards my glute, I would get her to hold it in that position for a long 30 count. Then do the uninjured leg, lather , rinse, and repeat for.both legs. Did that every other day for about 3-4 weeks and still do it now on the day after a leg session.
I started doing these after I gave the leg about a week's rest although I was on my feet at work all night. Also, like I mentioned before, I went for deep tissue work on the legs within a week of my quad tear. Actually booked a 90 minute session and she worked over my back and both legs. Like I said, the Dr. didn't scold me for it, just shook her head at my pain tolerance.
Anyway, don't try to kill it with the stretch or see how much pain you can tolerate, just get to that point where it is a nice tight stretch and hold for a long count. Repeat about every othetr day.
Helped me out a good bit. Might be worth a try for you?
The Jefferson squats are handy because the weight stays centered and more in control. I was afraid if I jumped straight back into working on squats, I would start coming up out of square and develop the habit of leaning to one side? (no bueno).

[Sfla80]

Arms this morning again another great session.

Cg bench. 3w 2f 1w (225) dd

DB over head 2w dd

Ez bar push down 2w dd

Straight set rope pulls into cable kick back 2 sets

Straight bar curls 1f 2w dd

Incline dB curls 2w 1d

Hammer preacher Cg 2w dd

Hammer dB curls 1w ddd

Need advice or critique on arm routines. I get comments on arm size often but they are small. Need some good size for them.

[kelkel]

Great arm workout tonight - I love out-working people, too much yapping & playing with their phones..

Phones are some people's only friends....

[Proximal]

Phones are some people's only friends....

Lol. Amazed how they don't fall off the treadmills while texting non-stop - oh you youngsters.

[NACH3]

Nach, the best relief I got from that and the most improvement was the stretching. I would lay face down on the bed and the wife would grab the instep of the foot of the injured leg and SLOWLY attempt to bring my heel up and stretch it as if she were trying to touch my heel to my glutes. When it got to the point something felt like that was far enough towards my glute, I would get her to hold it in that position for a long 30 count. Then do the uninjured leg, lather , rinse, and repeat for.both legs. Did that every other day for about 3-4 weeks and still do it now on the day after a leg session.
I started doing these after I gave the leg about a week's rest although I was on my feet at work all night. Also, like I mentioned before, I went for deep tissue work on the legs within a week of my quad tear. Actually booked a 90 minute session and she worked over my back and both legs. Like I said, the Dr. didn't scold me for it, just shook her head at my pain tolerance.
Anyway, don't try to kill it with the stretch or see how much pain you can tolerate, just get to that point where it is a nice tight stretch and hold for a long count. Repeat about every othetr day.
Helped me out a good bit. Might be worth a try for you?
The Jefferson squats are handy because the weight stays centered and more in control. I was afraid if I jumped straight back into working on squats, I would start coming up out of square and develop the habit of leaning to one side? (no bueno).

Appreciate all your help(advice) AG! It's greatly appreciated sir!

I could see during my session today(delts & very little tri work) that on muscle snatches and push presses and side split snatches(?! - squat push out on knees straighten and bring back together).... I felt it in the quad same with DB cleans in bench... A lot less Stable

[Sfla80]

Just got from ortho myself

Since first shot of cortisone basically didn't work for me, he didn't want to continue with the shot regimen he had previously planned on.

And of course said ortho surgery.

He's out of network...so I will pass on this until it's desperately needed

[kelkel]

Oh I hurt my legs today:

5 minutes on stationary bike to warm up. Any more would be cardio.
Moderate weight, high rep extensions
Squats: Normal weight felt light today so racked it at 12. Added more, got a solid 10. Got greedy and did a drop set and racked it at 3. Twas dead.
Vertical Press: Relatively heavy, non-lock reps
Seated leg curls
Calves on vertical (one leg at a time cause I'm to lazy to load on more weight at this point)
Seated which I kept cramping up on.


It's now a protein drink, bagel and 2 Aleve later.....

[Hazard]

Been out of the gym this week so far due to various things. Getting chest in today and pickin up where I left off

[GirlyGymRat]

Just curious.....do you ever stretch immediately after training? I do not. And I am very tight. I may do a few quick stretches before....but mostly not.

[RaginCajun]

Just curious.....do you ever stretch immediately after training? I do not. And I am very tight. I may do a few quick stretches before....but mostly not.

I stretch all day long and I'm still always tight

I try to stretch post workout when I remember to

[GirlyGymRat]

I stretch all day long and I'm still always tight I try to stretch post workout when I remember to

I realized no one here posts that they stretch after their workouts....some may mention 5 minutes on a bike for warmup but rarely see 5 min PWO stretches :/

[NACH3]

Delts & some tri work

Muscle snatches
4x 20 pushing head thru keeping my line

strict press(5)/push press(5)/split presses(8)
4x ^^

DB cleans - s/s'd into plate turns(feet straight out ass on end of bench)
4x 20/20 failing b4 20 on cleans for 2sets

Rope over smith machine(at its lowest point / s/s'd into push-ups then holding push-up position for 60+sec or collapsing
4cycles 8/8/8 was technically a double drop after initial 8reps then up one notch then another making it a DD(the higher you go the easier it gets - although I failed at 3of4 sets on the drops getting forced reps

Quad was a little tender but held up nicely - going to stretch this thing out - done in less then 55min

[NACH3]

I realized no one here posts that they stretch after their workouts....some may mention 5 minutes on a bike for warmup but rarely see 5 min PWO stretches :/

I stretch pre and post w/o including my RCs and all upper and lower body - static pre w/o is 30-45sec post w/o it's 60-90sec

[GirlyGymRat]

I stretch pre and post w/o including my RCs and all upper and lower body - static pre w/o is 30-45sec post w/o it's 60-90sec

I need to step up my game then....