**Marcus's HIT Dungeon**

[Proximal]

I having some troubles

Every time that I work legs, my legs go back to having bad muscle knots. It happens each time I do squats and over leg workouts.

Is it time for me to just stop with weights until the knots are fully gone?

Just really frustrating when I want to work eye popping workouts but suffer for days with just a normal legs workout

Anyone have these troubles?

I'm a technological idiot (blame it on my age) so please forgive me if I wasn't able to post the actual address, but this place has some of the best selection of foam rollers & massage tools I've seen - being you can't opt for any deep tissue work.

The company is called OPTP (Orthopedic Physical Therapy Products) - try this OPTP | Shop Therapy & Fitness Products

[NACH3]

Chest

- Incline
Negatives into pressing(dropping weight of course on presses)
4x 6-10 negs(heavy) - stripping to 225 to press 6-12 w/forced reps each set(2-5 forced depending on set)

- Slight Incline DB press
1w 4ish TD -- trashed

- Incline hammer strength S/S'd w/incline cable flys
8-12 into partials - 15-20 into partials

- one arm DB press(10--->1 = one set) S/S'd one arm pronated pec deck(seated slightly sideways for upper inner)
3x 10-1(descending order) - 10-15 holding peak contraction for 3sec

Chest is screamin'... Love those negatives into presses - very hard but digs real deep into the fibers!

[BG]

At the moment, nope

I prob need to start some but at the end of the month, I won't have any gym

I can't squat without deading. My back was so bad back in the day and I couldn't squat without my back getting so tight and knotty. A friend said, "dead and you will be fine " he was 100% correct

[RaginCajun]

I can't squat without deading. My back was so bad back in the day and I couldn't squat without my back getting so tight and knotty. A friend said, "dead and you will be fine " he was 100% correct

I will find a way to incorporate deads into my routine with no weights

[NACH3]

I will find a way to incorporate deads into my routine with no weights

Also, if you have real tight hips(or problems pulling them thru w/proper form - deading) I'd try snatch grip deads... It actually pulls you back making it easier to use your leg drive, with your arms spread out as long as they are it makes it very hard to fall forward or let your chest go way over the bar... Or down which will only stress your back(if your sore in your low back too much - you need to use your legs more)... Drive thru the heals

Been the way it's gone w/me(I've got tight hips and impinged shoulder(hard to pull blades together in R side) plus it's been about 3 months of real deadlifting and my snatch grip always helps my form on conventionals - just food for thought

It's definitely made me stronger all around - and my back is thickening up from them - but feel much better deading now.

[kelkel]

I'm a technological idiot (blame it on my age) so please forgive me if I wasn't able to post the actual address, but this place has some of the best selection of foam rollers & massage tools I've seen - being you can't opt for any deep tissue work.

The company is called OPTP (Orthopedic Physical Therapy Products) - try this OPTP | Shop Therapy & Fitness Products

Nice stuff. The thoracic lumbar support for chairs has my interest. I slouch in mine all friggen day.

[almostgone]

What time is it at your bit AG when you posted this ??

9:45 a.m. I'm a night shift worker.

[almostgone]

Your wives are just much smarter than you give them credit for....

That's a given in my case. My wife swears I'm a full time job, so she stays at home and claims to be keeping up the housework, but I don't really see that to be the case. Also, she doesn't drive, so again she has outwitted me

[almostgone]

I will find a way to incorporate deads into my routine with no weights

RC, I've even used a baseball to.work out the knots in muscles that are spasmed/locked up in a knot. If you can't get ahold of a Rumble Roller or a roller from the place Prox posted, grab a baseball or softball and roll out the muscle. Maybe that will help.

[RaginCajun]

RC, I've even used a baseball to.work out the knots in muscles that are spasmed/locked up in a knot. If you can't get ahold of a Rumble Roller or a roller from the place Prox posted, grab a baseball or softball and roll out the muscle. Maybe that will help.

I basically use a thin foam layered PVC pipe and it works but sometimes it feels like it makes my lower back worse

I even bite a towel it hurts so much on my quads and groin

And it really feels like eggs in calves, they just won't break loose

[RaginCajun]

Also, if you have real tight hips(or problems pulling them thru w/proper form - deading) I'd try snatch grip deads... It actually pulls you back making it easier to use your leg drive, with your arms spread out as long as they are it makes it very hard to fall forward or let your chest go way over the bar... Or down which will only stress your back(if your sore in your low back too much - you need to use your legs more)... Drive thru the heals Been the way it's gone w/me(I've got tight hips and impinged shoulder(hard to pull blades together in R side) plus it's been about 3 months of real deadlifting and my snatch grip always helps my form on conventionals - just food for thought It's definitely made me stronger all around - and my back is thickening up from them - but feel much better deading now.

I'll try to figure how to do those without a gym

Moving out of my place next week and next place has no gym

[almostgone]

I basically use a thin foam layered PVC pipe and it works but sometimes it feels like it makes my lower back worse

I even bite a towel it hurts so much on my quads and groin

And it really feels like eggs in calves, they just won't break loose

Maybe give the baseball a try? It hurts, I usually feel bruised afterwards for a few days but it does help. I make a special effort to hydrate heavily after working on the knotted up muscle. I have a similar issue with my spinal erectors.

[RaginCajun]

Maybe give the baseball a try? It hurts, I usually feel bruised afterwards for a few days but it does help. I make a special effort to hydrate heavily after working on the knotted up muscle. I have a similar issue with my spinal erectors.

I have a lacrosse ball as well so I'll try it more. I just wish I could feel the muscle 'release'. I can feel it roll over the knots but the knots just seem to stay there.

Maybe I need a damn jack hammer?

Hydrating is one thing I need to work on more as well

[almostgone]

Ok, off to the shop for a bit of cardio. Back to lifting tomorrow.

[Sfla80]

Just caught up, wanna reply to a lot but there is too much. Just reading for now.

Killed shoulders today. Haven't had a good shoulder day in awhile.

DB press 3w 1f 2w dd (these killed me, was winded)

Seated dv laterals 1f 2w dd

Standing reverse (underhand ) dB front raise 2w d

Ez bar upright 1w 1d

Rope pulls into behind back cable lateral

Then onto smith shrugs. ( gym was crazy, weights everywhere, no re racking, dB scattered. Walked up to smith weights are on it. No towels keys or anything. So I jump on. This big fcking tool walks up to me "in a stance" says I wasn't done with that but whatever u can use it. Then tried to stare me down. He was a big fvker, ( just large nothing special) he was trying to start shit. I said no worries man not gonna get into anything. Walked 1 foot away and used the other smith wide open lol. 2w dd.

Some cunts in this gym I tell u. But if I get kicked out of this only thing near me is a planet fitness, rather be the bigger man and have my gym. The to get into it with some "juice head" lol

[Sfla80]

Rc, I'm curious on these knots though. Like cramps? I'm a little curious/confused.

My hammies feel like knots a lot recently. Like one wrong move and Charlie horse is coming.

[BG]

I basically use a thin foam layered PVC pipe and it works but sometimes it feels like it makes my lower back worse

I even bite a towel it hurts so much on my quads and groin

And it really feels like eggs in calves, they just won't break loose

Have you ever tried a course of anti-inflammatory and stretching? Im talking 2 weeks of 3 times a day stretching and Aleeve.

[Proximal]

Nice stuff. The thoracic lumbar support for chairs has my interest. I slouch in mine all friggen day.

Thanks Kelkel! When I was treating, it was amazing that the majority of back patients I saw were from sitting too long/improperly.

Damn, my biceps were screaming from yesterday's workout, never had them hurt so much on chest day.

[RaginCajun]

Have you ever tried a course of anti-inflammatory and stretching? Im talking 2 weeks of 3 times a day stretching and Aleeve.

I've tried everything

Haven't tried laying completely off cuz I find my body gets tight if I get lazy.

My hips are also out of whack as well, feel crooked. Feet don't hit the ground in the same spot.

Need to strengthen my glutes that is one thing for sure and my lower back/abs.

[GirlyGymRat]

I have a lacrosse ball as well so I'll try it more. I just wish I could feel the muscle 'release'. I can feel it roll over the knots but the knots just seem to stay there. Maybe I need a damn jack hammer? Hydrating is one thing I need to work on more as well

I have 2 lacrosse balls for daytime. I sleep on these at night.

[GirlyGymRat]

Nice stuff. The thoracic lumbar support for chairs has my interest. I slouch in mine all friggen day.

Surprised. Didn't imagine you a sloucher type. I don't think it would work well for me since I perch on the end of my chair which is just made for a longer person.

I would much rather stand then sit to work if that was an option.

[RaginCajun]

Rc, I'm curious on these knots though. Like cramps? I'm a little curious/confused. My hammies feel like knots a lot recently. Like one wrong move and Charlie horse is coming.

It feels like my tendons and muscles are just knotted up. I feel like if I make too much of a big move, everything is going to snap! I can feel the quad tendon, feels like a baseball knotted up by my hips. It feels like my left femur is jamming into my hip and they constantly make a popping noise (not bone but annoying) when I pop/pull my right leg outwards.

I'm all jacked up!!!

[RaginCajun]

I have 2 lacrosse balls for daytime. I sleep on these at night. <img src="http://forums.steroid.com/attachment.php?attachmentid=163567"/>

Sleep on them?

I roll around all night so I'm not sure how that would work with me.

[marcus300]

Morning people

what a lovely day

[marcus300]

I basically use a thin foam layered PVC pipe and it works but sometimes it feels like it makes my lower back worse

I even bite a towel it hurts so much on my quads and groin

And it really feels like eggs in calves, they just won't break loose

You need to try one of these



If your really knotted just placed the rumble on the knotted area and relax and let it stretch and loosen the muscle up then start rolling it out. It is extremely painful but it will solve your problem, also if your doing any part of your back make sure you cross your arms in front of you and try and hug yourself and then roll all over your back glutes and legs. Because you may need to add further weight or leverage when doing calves get someone to press down your leg when doing the calves this will really help and also inflict pain like you have never experienced before I get a semi on when rolling which is kind of odd but thought I'd share that with you

[almostgone]

Morning people

what a lovely day

Morning, Marcus. It's still dark here, but the weather is nice.

[marcus300]

Shoulders

Lots of RC warm ups

Single db side lateral raises
3 warm up sets
1 working set with 2 drop sets

bent over db rear laterals
2 feeler sets
1 working set plus 2 drops

seated hammer shoulder press
2 feeler sets
1 working set plus 2 drops

BB shrugs
2 feeler sets
1 working set plus 2 drop sets

single db upright rows
2 working sets -higher end rep range

Abs

30mins crosstrainer

[kelkel]

I have 2 balls I sleep on at night.

Wait....................what?

[marcus300]

lmfao ^^^^^

[almostgone]

I have 2 balls I sleep on at night.

Wait....................what?

Yes!!!!! Thank you! That post messed with my mind when I read it, but I had to leave this for.you.

[RaginCajun]

You need to try one of these



If your really knotted just placed the rumble on the knotted area and relax and let it stretch and loosen the muscle up then start rolling it out. It is extremely painful but it will solve your problem, also if your doing any part of your back make sure you cross your arms in front of you and try and hug yourself and then roll all over your back glutes and legs. Because you may need to add further weight or leverage when doing calves get someone to press down your leg when doing the calves this will really help and also inflict pain like you have never experienced before I get a semi on when rolling which is kind of odd but thought I'd share that with you

i know the pain you are talking about, i bite a towel.

i do exactly that, cross my arms and everything. i will have to get a rumble roller one of these days

maybe i can find some tiny asians with heels on, where is lovbyts when you need him

[almostgone]

I'll second the Rumble Roller. Once you get the spikes digging into the spasmed/locked up area, you stop there, relax some, and slowly work it into the knotted up muscle.
Whatever you can find to work that knotted up tissue and get some blood flowing through there. The wife has even used a rolling pin. Sometimes she'll thrown a hot towel on the area being worked which seems.to increase the blood flow a bit more.
After things get all squared away, treat yourself to a couple or 3 good deep tissue massages spaced about 4-6 weeks apart. Made a huge difference in my spinal erectors.
RC, when you say the muscle is knotted up, is it like it is locked up in a spasm/wants to stay in contracted position?

[Proximal]

i know the pain you are talking about, i bite a towel.

i do exactly that, cross my arms and everything. i will have to get a rumble roller one of these days

maybe i can find some tiny asians with heels on, where is lovbyts when you need him

Actually I was going to mention - do you have Thai (is Thai considered Asian - forgive my political incorrectness) massage businesses by you? They generally are cheap and are good at deep work and some actually use their heels (not the high-stilettos though) as well as knees, elbows and knuckles.

Regarding the rumble roller - hit the site I put above, scroll down to and click on soft-tissue/myofascial, then hit view all. You will find the rumble rollers of different sizes and levels of firmness for prices between $45-$70. Don't know about any comparative prices and in case you are wondering, no I am not a rep for them. Good luck.

[RaginCajun]

I'll second the Rumble Roller. Once you get the spikes digging into the spasmed/locked up area, you stop there, relax some, and slowly work it into the knotted up muscle. Whatever you can find to work that knotted up tissue and get some blood flowing through there. The wife has even used a rolling pin. Sometimes she'll thrown a hot towel on the area being worked which seems.to increase the blood flow a bit more. After things get all squared away, treat yourself to a couple or 3 good deep tissue massages spaced about 4-6 weeks apart. Made a huge difference in my spinal erectors. RC, when you say the muscle is knotted up, is it like it is locked up in a spasm/wants to stay in contracted position?

Yes and no. I feel it is more of my tendons being super tight causing the muscles in that area to be tight as well. Most of the time it feels like I have just finished a legs workout, muscles and everything are tight and hard to the touch. Like they tire out and get super tight very quickly. I think I will just have to lay off of the weights until I can get this shit under control. Been this way for almost 3 years now!

Definitely need to work on glutes, lower back, and abs.

With the lower back, had a doc puncture my spine when I was receiving an epidural to loosen my facet joints, and the fvcker went a tad too deep (that's what she said!). Didn't know it at the time but I had the worse headaches known to man. It felt like an ice pick was stabbing the left front part of my brain. Took a blood patch to stop it but I still get these pressure stabbing pains in the front left part of my brain. I think I rolled too much on it (or had too much wild sex Saturday and Sunday) Sunday night and woke up Monday feeling pressure on the base of my spine and when I would cough, felt like an ice pick was stabbing my front left part of my brain. It is somewhat better today but still not 100%.

[RaginCajun]

Actually I was going to mention - do you have Thai (is Thai considered Asian - forgive my political incorrectness) massage businesses by you? They generally are cheap and are good at deep work and some actually use their heels (not the high-stilettos though) as well as knees, elbows and knuckles. Regarding the rumble roller - hit the site I put above, scroll down to and click on soft-tissue/myofascial, then hit view all. You will find the rumble rollers of different sizes and levels of firmness for prices between $45-$70. Don't know about any comparative prices and in case you are wondering, no I am not a rep for them. Good luck.

There are plenty of those places around, I just don't have the extra cash to fork out at the current moment. I need to go to a good one and go for the whole damn day. My whole body feels like it is in a constant state of tendinitis

[clarky.]

Hi guys,GGR. I did back the night good session pullback.

Wg pd 1 working DD

Cg pd 1 working DD. V handle

Straight bar pd 1 working DD. Wide grip

Rack pulls 1 working DD. **new weight**

Cardio 10min and done.

[GirlyGymRat]

Sleep on them? I roll around all night so I'm not sure how that would work with me.

I lay on them for a few hours and then I toss aside. Opposite sides of the spine. It's lovely.

[GirlyGymRat]

Yes!!!!! Thank you! That post messed with my mind when I read it, but I had to leave this for.you.

Did you not see the pic of my blue balls?

[GirlyGymRat]

Hi guys,GGR. I did back the night good session pullback. Wg pd 1 working DD Cg pd 1 working DD. V handle Straight bar pd 1 working DD. Wide grip Rack pulls 1 working DD. **new weight** Cardio 10min and done.

Simple. Effective.

I have an hour of cardio planned for later!!!

[almostgone]

Did you not see the pic of my blue balls?

LOL,yes ma'am.