**Marcus's HIT Dungeon**

[Capebuffalo]

Epidural is done guys.

So get in there. Nurse didn't even know my first appointment for it was cancelled so when I told her. She started talking its cause insurance denied it. I freaked the F out lol. I said not the front desk guy called and said doc went out of town.

She kept looking and couldn't figure it out. But ended getting it done.

Shot it self wasn't bad at all. Freaking bp though was 145/90 and higher at times. Lol.

Felt like he slightly moved the needle and basically all I felt.

But getting up from a lying face down position was absolutely horrible. I haven't been able to walk without incredible pain.

It's been about 2 -2.5 hours. Pain is still there but has subsided greatly.

Anxious to see how I feel in the morning.


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I hope you sleep through the night and wake up pain free.

[Capebuffalo]

Damn Cape sorry to hear buddy -

that's why I do everything on some kind of incline now maybe flat flys but usually at least first notch up -

When I did BB flat this yr it was the first time in 7-10yrs and it felt good but I need at least a 4-6sec negative to get the shoulder in the right groove - stay away

Decline on a hammer strength machine is ok for me but my elbows flare a lil to much for my liking

Hope it heals up

I knew better but thought it was all good. No flats ever again.

[GirlyGymRat]

Good morning Cape,Marcus Nach Ag Fit Chick well Clarky thats a tall order with Nach but I give it my best GGR you better get rolling lil girl

I was sore from yesterday's yoga and around the world. I am registering for four day yoga Pilates retreat so I got to get moving. It's much harder then it looks.

Got a buy me some yoga pants. Lolololol

[kelkel]

Think positive sfla!

[marcus300]

Epidural is done guys.

So get in there. Nurse didn't even know my first appointment for it was cancelled so when I told her. She started talking its cause insurance denied it. I freaked the F out lol. I said not the front desk guy called and said doc went out of town.

She kept looking and couldn't figure it out. But ended getting it done.

Shot it self wasn't bad at all. Freaking bp though was 145/90 and higher at times. Lol.

Felt like he slightly moved the needle and basically all I felt.

But getting up from a lying face down position was absolutely horrible. I haven't been able to walk without incredible pain.

It's been about 2 -2.5 hours. Pain is still there but has subsided greatly.

Anxious to see how I feel in the morning.


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Best of luck. Sounds horrendous hope everything work's out for you

[almostgone]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

Shit. Sorry, Cape. Shoulder problems can be a royal pain. When one gives you grief, it kills so many exercises.

[almostgone]

Epidural is done guys.

So get in there. Nurse didn't even know my first appointment for it was cancelled so when I told her. She started talking its cause insurance denied it. I freaked the F out lol. I said not the front desk guy called and said doc went out of town.

She kept looking and couldn't figure it out. But ended getting it done.

Shot it self wasn't bad at all. Freaking bp though was 145/90 and higher at times. Lol.

Felt like he slightly moved the needle and basically all I felt.

But getting up from a lying face down position was absolutely horrible. I haven't been able to walk without incredible pain.

It's been about 2 -2.5 hours. Pain is still there but has subsided greatly.

Anxious to see how I feel in the morning.


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Dang, sound like it goes right to.work? BP was probably procedure related, I usually am wound pretty tight if I have to go in for anything like that. It took 2 Xanax to get me to the last MRI.

[almostgone]

Why am I getting a pop up every 10 second asking if I'm interested in anabolic steroids? Trusted source. Getting annoying.

I am getting that same thing......

Btw I'm also getting the pop up every time I close it

One/of y'all sign up and see if it goes away.

[marcus300]

Mornings people

[almostgone]

Good morning, boss!

Good morning to the rest of the gang, too!

[songdog]

I was sore from yesterday's yoga and around the world. I am registering for four day yoga Pilates retreat so I got to get moving. It's much harder then it looks.

Got a buy me some yoga pants. Lolololol

Yeah you can't do yoga without new yoga pants

[songdog]

Good morning Marcus Nach Cape Ag Fit Chick Ole GGR is got some new yoga pants she's styling>I think instead of brickwork she needs a few more closets too store her clothes Hey Nach Cape lets go get us some new workout clothes

[Capebuffalo]

Morning Marcus Song Ag Nacho And D-

Shoulder is a real pain in the ass this morning.

[Sfla80]

Morning Marcus Song Ag Nacho And D-

Shoulder is a real pain in the ass this morning.

R u taking time off then?

As bad as yesterday? Sorry to hear this man


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[almostgone]

Morning Marcus Song Ag Nacho And D-

Shoulder is a real pain in the ass this morning.

Shit. Ice when possible and take it easy as you can, Cape. Hope it is nothing real bad, hopefully it's not even a small tear.

[DocToxin8]

Well I had a fantastic chest workout today. Felt great leaving the gym. By the time I got to work it felt like an ice pick being stuck in my left shoulder. I'd had problems with that shoulder for years. The chiro and not doing flat bench kept it ok. I started doing flat bench again about 4 weeks ago. Put the 90's up today on flat for 6.

Well the ball was unseated from the socket. Like it used to. And put stress on the rotator cuff. Back to the chiro Wednesday. I'm sidelined for the rest of the week. He said to ice and keep weight off the arm. Damn it.

When you're shoulders fine, stop doing flat bench for anything more than just to pump some. Do decline bench press.
After I switched to decline bench for all heavy bench I got no more shoulder issues. Still do flats, but with a weight I never push to failure.

I hope you're getting better quick.

Apart from all the usual long time remedies you should be on like glucosamine,
try hot water in the shower. Just to warm it up.

And if you got access to a heated pool, then swimming in warm water helps too.
Best of luck.

[NACH3]

Mornings people

Good morning, boss!

Good morning to the rest of the gang, too!

Good morning Marcus Nach Cape Ag Fit Chick Ole GGR is got some new yoga pants she's styling>I think instead of brickwork she needs a few more closets too store her clothes Hey Nach Cape lets go get us some new workout clothes

Morning Marcus Song Ag Nacho And D-

Shoulder is a real pain in the ass this morning.

Morning Marcus, AG, Cape, Song, D - GGR and the rest of you heathens

Sorry to hear Cape(can you lift it overhead) mine only works in the frontal plane mostly sucks... good luck!

Sfla how's the pain? I've heard it can take up to a couple days then it's gtg(feels much better) also good luck!

Kickass all!

[Sfla80]

Sfla how's the pain? I've heard it can take up to a couple days then it's gtg(feels much better) also good luck!

Kickass all!

Nach thanks for asking. Pain has subsided a lot. Still getting lot of spasms sleeping through the night. Foot and leg pain still there. But much better then it has been.



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[Capebuffalo]

R u taking time off then?

As bad as yesterday? Sorry to hear this man


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The chiropractor said takevthe rest of the week.
Yup just as bad today. But in addition to the ice pick pain there's a dull pain all the time. So I got that going for me. Lol

[Capebuffalo]

Nach thanks for asking. Pain has subsided a lot. Still getting lot of spasms sleeping through the night. Foot and leg pain still there. But much better then it has been.



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Glad to hear it's better. Hopefully it will stop completely soon.

[Capebuffalo]

Morning Marcus, AG, Cape, Song, D - GGR and the rest of you heathens

Sorry to hear Cape(can you lift it overhead) mine only works in the frontal plane mostly sucks... good luck!

Sfla how's the pain? I've heard it can take up to a couple days then it's gtg(feels much better) also good luck!

Kickass all!

Nope. Very limited range of motion this am.

[Capebuffalo]

When you're shoulders fine, stop doing flat bench for anything more than just to pump some. Do decline bench press.
After I switched to decline bench for all heavy bench I got no more shoulder issues. Still do flats, but with a weight I never push to failure.

I hope you're getting better quick.

Apart from all the usual long time remedies you should be on like glucosamine,
try hot water in the shower. Just to warm it up.

And if you got access to a heated pool, then swimming in warm water helps too.
Best of luck.

Thanks Doc.

[NACH3]

Nope. Very limited range of motion this am.

Ahh fvck! Hang in there rest and recover buddy

[AKD_FitChick]

I was sore from yesterday's yoga and around the world. I am registering for four day yoga Pilates retreat so I got to get moving. It's much harder then it looks.

Got a buy me some yoga pants. Lolololol

A retreat is amazing! What type of yoga are you doing? My family owns a really nice studio here, love a great level 2 Vinyasa in 105, sweat drips! We have a ton of different styles.

I have practiced for about 10 years now. Got certified in 1 style to teach. Really great workout and very challenging and always learning more. I love being very bendy and balancing on my arms

Retreats are incredible! They have some really great ones out there. Lucky you!






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[AKD_FitChick]

Good morning all you amazing men and GGR!!!

Outta bed and ready for shoulders and arms!

Let's do it!!!


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[Bio-Active]

Good morning hitters. My body is really sore from the last couple days of training. I like it!! Have a great day everyone!!

[NACH3]

Good morning hitters. My body is really sore from the last couple days of training. I like it!! Have a great day everyone!!

Good stuff Bio

[Bio-Active]

Good stuff Bio

I know right? In a sick sort of way I love it when I can get my muscles so sore that they are sensitive to the touch

[NACH3]

I know right? In a sick sort of way I love it when I can get my muscles so sore that they are sensitive to the touch

That's what I like more than anything about DOMS - sore to the touch man

[DCI]

Way to early to fully assess this.

In general lol

[NACH3]

In general lol

What up DCI?

Fueling up and ready to go!

[almostgone]

Nach thanks for asking. Pain has subsided a lot. Still getting lot of spasms sleeping through the night. Foot and leg pain still there. But much better then it has been.



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It's sounding promising, Sfla. Not surprised that you are having spasms, etc. right now. Probably the nerves celebrating the relief. Hopefully it will continue to give you even more improvement.

[almostgone]

Not sure what happened, last 11 hours were a blur. Eat now, sleep soon. Everyone have a good one.

[NACH3]

Triceps -- killed em never really did one BP for arms but it was a good one

-- CG Smith bench
2w/u 2-3 feelers
2w Heavy DD

-- incline skulls(big stretch) into CG presses w/EZ bar
1w(110) 8 drop(90) 4 RP 1-2

-- lying tri ext's(one arm)
1w(40) 4+ 2forced reps drop(35) 3-4+ 2forced drop(30) 3-4 +forced reps

-- V-grip pushdowns/rope pushdowns/OH Rope ext/one arm pushdowns(angled to side(hitting lateral head)
1w 2-3 drops each exercise

So much blood in the tris I could barely flex em

[Capebuffalo]

Triceps -- killed em never really did one BP for arms but it was a good one

-- CG Smith bench
2w/u 2-3 feelers
2w Heavy DD

-- incline skulls(big stretch) into CG presses w/EZ bar
1w(110) 8 drop(90) 4 RP 1-2

-- lying tri ext's(one arm)
1w(40) 4+ 2forced reps drop(35) 3-4+ 2forced drop(30) 3-4 +forced reps

-- V-grip pushdowns/rope pushdowns/OH Rope ext/one arm pushdowns(angled to side(hitting lateral head)
1w 2-3 drops each exercise

So much blood in the tris I could barely flex em

You killed it Nacho

[NACH3]

You killed it Nacho

Thx buddy - I tried

[AKD_FitChick]

Triceps -- killed em never really did one BP for arms but it was a good one

-- CG Smith bench
2w/u 2-3 feelers
2w Heavy DD

-- incline skulls(big stretch) into CG presses w/EZ bar
1w(110) 8 drop(90) 4 RP 1-2

-- lying tri ext's(one arm)
1w(40) 4+ 2forced reps drop(35) 3-4+ 2forced drop(30) 3-4 +forced reps

-- V-grip pushdowns/rope pushdowns/OH Rope ext/one arm pushdowns(angled to side(hitting lateral head)
1w 2-3 drops each exercise

So much blood in the tris I could barely flex em

JEEZ - your last lift was a crap ton of supersets, I love that shit! Great job. Way impressed.

[AKD_FitChick]

Hey all.....sorry for the late post....super busy, bought a new car last night and have been going non stop. Made the gym this morning for shoulders and arms....here goes....

Side Raise
2 warm/feelers
1 working 25lb DB's each 5 reps
drop 22.5 7reps
drop 20 7 reps

Overhead press BB
1 warm 50lb 7 reps
1 working 60lbs 4 reps
2 working 60lbs 5 reps (I tried to go to 65 here and could only get partial up.....)
drop 55lbs 4 reps

Cable Upright Row Straight bar/Bicep Curls Straight bar/ 35lb plate front raises......All SUPERSET
rows
Warm
1 80lbs 10 reps
2 90lbs 7 reps
drop 85lbs 8 reps

biceps
warm 65lbs
80lbs 6reps
80lbs 3 reps
drop 75lbs 7 reps

3 sets of 10 front raise with plate

Reverse Cable
1 warm
2 working
2 drop

DB in and out biceps - Superset with bent over delt row
warm 20lb db's each 5 each way
1 22.5lb db's 6 each way
2 25lbs db's 4 each way
drop 22.5 5 each way

Dring curls elevated shoulder height
60lbs 8 reps
40lbs 7 reps
40lbs 5 reps

BB curls
45lb 10 reps
50lbs 5 reps
SO SORE and tired by now

Tri rope pull
warm 75
1 working 80lbs 6 reps
drop 75lbs 7 reps
drop 70lbs 6 reps

tri machine - 1 warm, 1 working, 1 drop
165, 180, 165

I was TOAST.....I did do V bar tri's but dont' remember weights......

Felt great! Shoulders felt great, strong!!!

Sorry late on the post! I hope you all are having an amazing day!!!!

[NACH3]

Hey all.....sorry for the late post....super busy, bought a new car last night and have been going non stop. Made the gym this morning for shoulders and arms....here goes....

Side Raise
2 warm/feelers
1 working 25lb DB's each 5 reps
drop 22.5 7reps
drop 20 7 reps

Overhead press BB
1 warm 50lb 7 reps
1 working 60lbs 4 reps
2 working 60lbs 5 reps (I tried to go to 65 here and could only get partial up.....)
drop 55lbs 4 reps

Cable Upright Row Straight bar/Bicep Curls Straight bar/ 35lb plate front raises......All SUPERSET
rows
Warm
1 80lbs 10 reps
2 90lbs 7 reps
drop 85lbs 8 reps

biceps
warm 65lbs
80lbs 6reps
80lbs 3 reps
drop 75lbs 7 reps

3 sets of 10 front raise with plate

Reverse Cable
1 warm
2 working
2 drop

DB in and out biceps - Superset with bent over delt row
warm 20lb db's each 5 each way
1 22.5lb db's 6 each way
2 25lbs db's 4 each way
drop 22.5 5 each way

Dring curls elevated shoulder height
60lbs 8 reps
40lbs 7 reps
40lbs 5 reps

BB curls
45lb 10 reps
50lbs 5 reps
SO SORE and tired by now

Tri rope pull
warm 75
1 working 80lbs 6 reps
drop 75lbs 7 reps
drop 70lbs 6 reps

tri machine - 1 warm, 1 working, 1 drop
165, 180, 165

I was TOAST.....I did do V bar tri's but dont' remember weights......

Felt great! Shoulders felt great, strong!!!

Sorry late on the post! I hope you all are having an amazing day!!!!

Likewise!

This has been your best lift rep wise imho - Trust in the process and you'll be doing more damage - well done

[Capebuffalo]

[/B]

Likewise!

This has been your best lift rep wise imho - Trust in the process and you'll be doing more damage - well done

D-

You are strong with those numbers. You are hitting your groove now. You are digging deeper everyday. You are tweaking, adjusting and over coming. You are excelling rapidly. You are a bad ass.