**Marcus's HIT Dungeon**

[BG]

Awesome Nach, get growing!

Thursday

Arms/Abs/Rear Delts Traps

Bi's
Single arm preacher
Standing high cables/standing low cable supers
Compound single arm from side knee

Tri's
Over head ropes
Overhead flat bar
Single arm cable kick backs
Shoulder press seat over head ropes

Rear delts
Kettle bell work

Full ab routine 8 exercises

10 min of cardio

Its F'n on!

[NACH3]

That's awesome news nach....

So r u gonna come out the gates flying or Test the waters and start slowly

I knew this was coming(as it should)... Just good ole compound movements to start easing into it then once I'm eased in I'm gonna blast off - as long as I'm where I need to be

[Bodacious]

Hey Fellas/& GGR...

Saw the surgeon.... And NO RESTRICTIONS/ALL CLEAR!

So... It was a 'granule'(?) and he had said it's healing from the inside out... So I squeezed the wound and some liquid came out(but it was mostly red) wasn't worried about said this usually happens w/someone whose had as many repairs as you. He asked if it hurt, and I said for once not at all... He cauterized it and said we may need to do this more than once.

So I asked about 'arthritis Sepsis' said doesn't sound like it... I have a certification tomorrow to further my career - just in time!

I want to thank you all! I'd have been lost w/out you guys to vent to... & I really respect you all and am greatful for our friendships!

It's time to get BIG!

Nice big guy!! Glad to read this.

[Sfla80]

Awesome Nach, get growing!

Thursday

Arms/Abs/Rear Delts Traps

Bi's
Single arm preacher
Standing high cables/standing low cable supers
Compound single arm from side knee

Tri's
Over head ropes
Overhead flat bar
Single arm cable kick backs
Shoulder press seat over head ropes

Rear delts
Kettle bell work

Full ab routine 8 exercises

10 min of cardio

Its F'n on!

Hell of a routine.....damn

Single arm preacher....is this db or hammer strength

[Sfla80]

I knew this was coming(as it should)... Just good ole compound movements to start easing into it then once I'm eased in I'm gonna blast off - as long as I'm where I need to be

And maybe knew this was coming too then...lol....r u thinking about a next blast??

[kelkel]

What is that all about ??

Conserving power crap.....

[kelkel]

Hey Fellas/& GGR...

Saw the surgeon.... And NO RESTRICTIONS/ALL CLEAR!

So... It was a 'granule'(?) and he had said it's healing from the inside out... So I squeezed the wound and some liquid came out(but it was mostly red) wasn't worried about said this usually happens w/someone whose had as many repairs as you. He asked if it hurt, and I said for once not at all... He cauterized it and said we may need to do this more than once.

So I asked about 'arthritis Sepsis' said doesn't sound like it... I have a certification tomorrow to further my career - just in time!

I want to thank you all! I'd have been lost w/out you guys to vent to... & I really respect you all and am greatful for our friendships!

It's time to get BIG!

Great to her Nach! And you're starting to grow on us as well. Haz said it's like herpes but I'm not sure what he means by that.

[kelkel]

Rear delts
Kettle bell work

Curious BG what type of kettle bell work? Anything different?

[NACH3]

And maybe knew this was coming too then...lol....r u thinking about a next blast??

Always thinking i want to make sure it closes first but I sure have something in mind

[NACH3]

Nice big guy!! Glad to read this.

Me too! Thx Bod

Great to her Nach! And you're starting to grow on us as well. Haz said it's like herpes but I'm not sure what he means by that.

Ugly and rapidly?!

Thx Kel

[Proximal]

Just got back from cardio & abs. These evening sessions get me away from my wine cabinet - definitely a love/hate relationship.

Nach, great news, so glad to hear it!

[almostgone]

Northeast is brutally hot and humid as well. They did one of their rolling blackouts yesterday for 3 hours where they shut down power. It sucked.

Fvvvvvvck! That would be brutal.

[almostgone]

Does this cost you more or included?

Special request on my part, but she throws it in for free.

[almostgone]

Rest day the day guys, that's me off for two wks sooo looking forward to it. I'll get arms done the mora morning then me and the mrs are off for a couple of nights. Going camping hahaha love it wild scotland.

Nice, Clarky! What's the weather like over there right now?

[almostgone]

Hey Fellas/& GGR...

Saw the surgeon.... And NO RESTRICTIONS/ALL CLEAR!

So... It was a 'granule'(?) and he had said it's healing from the inside out... So I squeezed the wound and some liquid came out(but it was mostly red) wasn't worried about said this usually happens w/someone whose had as many repairs as you. He asked if it hurt, and I said for once not at all... He cauterized it and said we may need to do this more than once.

So I asked about 'arthritis Sepsis' said doesn't sound like it... I have a certification tomorrow to further my career - just in time!

I want to thank you all! I'd have been lost w/out you guys to vent to... & I really respect you all and am greatful for our friendships!

It's time to get BIG!

Now this is good stuff. Ease into it until everything feels right, then do it to it.

[almostgone]

Been away for a while again. Hitting weights a few days a week and still holding my size fine.

Major reason was I took a director position at a hospital. SO changing careers from an educator to hospital admin is a challenge but I'm doing fine.

The real scoop is that I can no longer do legs. <My knees crack and crinkle and hurt often during/after legs> I'm going to see an orthopedist later this year and see what is going on, but I can't do anything that stresses my knees much. Probably all of those years of deadlifting I did. Still doing calves and walking on inclines and will start jogging as a "workout" to keep the mass I currently have. It is a sad and sobering realization, but for my long-term health I have to do this.

Hope everyone here is doing well.

Congrats on the new job, Nova. Maybe the ortho can get you squared away so.you'll be in less discomfort.

[AR's King Silabolin]

Arms from the north. Heavy curls today. Man i guess they hit 55 cm at my worst pump! Olympiaready arms for sure. And back...damned my pecinjury..or else i would have kicked their ripped asses. All of them

[NACH3]

Alright guys/GGR,

Getting Back in my routine(at least the waking up part) I was like a kid waiting for Christmas morning today - couldn't sleep lolol

I'll report back later <---- feels good to say that again

Have a kicka$$ day all!

[BG]

Hell of a routine.....damn

Single arm preacher....is this db or hammer strength

Thanks pal,

Hammer, its one of the only things I can really do hard with my arm so I spend a lot of time on it. I find med weight, sets of 20 no rest until I cant do them anymore works well for me. Probably because I usually train heavy my arms were happy to have a break and rewarded me with soreness

[BG]

Curious BG what type of kettle bell work? Anything different?

Nope the usual you would do with dumbbells but with the kettle handle you can grip them hard keeping them parallel with your arms allowing yourself to get a much better squeeze at the top. I keep it relatively med weight and I super everything. Its working great, Ill post some pics soon, hoping to get some color first but if not I just take some snow whites

[BG]

And you're starting to grow on us as well.

Funny

[BG]

Alright guys/GGR,

Getting Back in my routine(at least the waking up part) I was like a kid waiting for Christmas morning today - couldn't sleep lolol

I'll report back later <---- feels good to say that again

Have a kicka$$ day all!

Good luck. I was getting lazy not working, now Im making sure I get up earlier. It was depressing me.


BIG LEGS today. No excuses in the rack, past few times Ive been a cunt, "OH I didnt eat enough", "Oh its earlier Im not used to this". Im going to go in the locker room, squeeze out every last fart and then ask the hottest girl to spot me so I have to go hard! Gotta get eating.

[novastepp]

Instead of back I did chest last night. Bis were still tender from a destructive workout Monday.

Calves tonight

Back on Saturday.

Then off until Monday.

Miss you guys hope to be around more often

[novastepp]

Looks like everyone is well. Trying to read a bit, but there is no way to go as far back as I would like right now.

[almostgone]

Good luck. I was getting lazy not working, now Im making sure I get up earlier. It was depressing me.


BIG LEGS today. No excuses in the rack, past few times Ive been a cunt, "OH I didnt eat enough", "Oh its earlier Im not used to this". Im going to go in the locker room, squeeze out every last fart and then ask the hottest girl to spot me so I have to go hard! Gotta get eating.

Man, I have the WORST gas right now. Happens every time I pop var, whether it's Oxandrin or good UGL. With good var, I never really need more than 20mg/day (most people scoff at that dose, LOL), but every time I end up smelling like I've been eating sulfur.
Yogurt doesn't phase it, so I just try to hold onto the gas until I find an appropriate target. My last victim was in Walmart. I saw the lazy fvcker park in a handicapped spot and he had no handicapped sticker, license plate, or placard hanging from his rearview mirror. It worked out really well, too. I walked past him, crop dusted the a-hole, and kept rolling. I heard him cussing and gagging, which made my day.

[Hazard]

Arm day for me......

My hamstring is still tight. Stretching is helping but I still can't run. Legs are out of the question. I may get some light isolated quad and calve work in

[NACH3]

Good luck. I was getting lazy not working, now Im making sure I get up earlier. It was depressing me.

Me too man! It's like I'm a completely different person when I'm in my routine(doing my thang) as opposed to, like you, gettin' depressed!


BIG LEGS today. No excuses in the rack, past few times Ive been a cunt, "OH I didnt eat enough", "Oh its earlier Im not used to this". Im going to go in the locker room, squeeze out every last fart and then ask the hottest girl to spot me so I have to go hard! Gotta get eating.

Btw - love using kettles for front raises... Also, for forearm work grab the horn of one side as tight as possible, put arm on box or something supportive and turn it over very slowly and controlled not letting the bell slam it's murder on the forearms(& I S/S 3 exercises when doing forearms) good stuff

[almostgone]

Arm day for me......

My hamstring is still tight. Stretching is helping but I still can't run. Legs are out of the question. I may get some light isolated quad and calve work in

Any chance you could try some fairly light stiff leg deads, Haz? Nothing heavy at all, just something to put a little light tension on the hams and maybe get a little more blood flowing.

[almostgone]

Ok, its about my bedtime. The wife is going shopping with a friend, so I think the beast and I will pile up in the bed and watch reruns of Family Guy and pass gas at each other. LOL, not to be too graphic, but I let one rip on him last night and he jumped off of the couch with a puzzled look on his face, and smelled his backside.

[BG]

Man, I have the WORST gas right now. Happens every time I pop var, whether it's Oxandrin or good UGL. With good var, I never really need more than 20mg/day (most people scoff at that dose, LOL), but every time I end up smelling like I've been eating sulfur.
Yogurt doesn't phase it, so I just try to hold onto the gas until I find an appropriate target. My last victim was in Walmart. I saw the lazy fvcker park in a handicapped spot and he had no handicapped sticker, license plate, or placard hanging from his rearview mirror. It worked out really well, too. I walked past him, crop dusted the a-hole, and kept rolling. I heard him cussing and gagging, which made my day.

Lmfao! When I squat or dead im like a gas pump, every rep it builds up more. Deading on monday, I went in the stall and farted for atleast 20 seconds straight. A kid at the urinal was dying laughing, I had to pat my ass to ensure no crop-dusting when I walked out

[BG]

Arm day for me......

My hamstring is still tight. Stretching is helping but I still can't run. Legs are out of the question. I may get some light isolated quad and calve work in

Ice and Aleeve, make sure to take care of it. Thats something that lingers.

[BG]

Its so hot here on LI I walk outside and sweat pours out of me instantly

[almostgone]

I had similar issues with leg presses last week. At the bottom of every rep, I was dropping bombs. I got to laughing and almost had to hit the safeties because I lost my focus.

[almostgone]

Its so hot here on LI I walk outside and sweat pours out of me instantly

Same here in SC, buddy. That's why I'm piled up in the bed with 270+ lbs. of mastiff. I'm off tonight, so I'll go lift after midnight/pre sunrise. Hope you have a good lift and may I suggest 2 hot female spotters?

[Hazard]

Any chance you could try some fairly light stiff leg deads, Haz? Nothing heavy at all, just something to put a little light tension on the hams and maybe get a little more blood flowing.

I did them with no weight lol. I'm scared. When it popped it hurt so bad. If that happens again I'll be outa commission for a while and I'm just starting this new job. I'll hold 10lb dumbells and try it

[Hazard]

Its so hot here on LI I walk outside and sweat pours out of me instantly

Same here..... I'm not leaving the house

[novastepp]

I feel you guys so much on the sweat. Seriously the worst.

[BG]

I had similar issues with leg presses last week. At the bottom of every rep, I was dropping bombs. I got to laughing and almost had to hit the safeties because I lost my focus.

So true. I was in planet fitness leg pressing, I decided to go real deep, I farted so bad it hurt my ass, I had music cranked so I had no idea how loud it was. I got laughing so hard I got up, racked the plates and left. Place was packed with little girls, plus I stick out like a sore thumb in there.

[BG]

Same here..... I'm not leaving the house

No doubt, Im just going to the gym and thats it.

[almostgone]

I did them with no weight lol. I'm scared. When it popped it hurt so bad. If that happens again I'll be outa commission for a while and I'm just starting this new job. I'll hold 10lb dumbells and try it

Yeah, if it popped, I'd be cautious as well. Very light stretches and if you can get your sis or another lady to gently roll the ham with a rolling pin if you don't have a foam roller or rumble roller. When I did the partial quad tear it sucked. Defo wouldn't want a tweak a hammie.