**Marcus's HIT Dungeon**

[almostgone]

Happy Fourth of July to my American friends and good weekend to all of my other friends!
Working day shift today ( I despise day shift), but it puts $$ in the pocket.
Going to watch a bit of TV with the wife and the beasts, and will hit shoulders before going to work. Probably be later in the afternoon before I post up my lift unless I get a chance to do so earlier.

Again, everyone please be safe, whether it's a normal weekend or if you are celebrating the Fourth.

[almostgone]

Still around guys.

Haven't been going good recently. Got to the gym twice this week. Will make it Sunday but still training has taken a beating from loss of motivation caused by work. And a little arguing with the wife.

Confided in my old boss about concerns with the new boss. For example I'm a little pairinoid (spelling sorry) about losing my job. So I asked him if it's possible even if I do nothing wrong and still Excell at my job.

Well he turned around and told my district manager everything I said. He was looking out for me.....but not something u want them to know.

Anyways, we are freaking opening tomorrow for the first time ever on the 4th because the company thinks we can make money since it's Saturday. ...which we wont. So 12 hour work tomorrow. Then hitting hard from Sunday on.

Just stopped in to say hi.....lol

Hang in there, Sfla. I know how stressful it can be when in a situation like that at work. If any of them give grief regarding how you are wondering about your job security, remind them you have a new addition to the family coming soon and you (like any good parent) want to be sure you are in a stable work environment so you can provide for your family.
It's just a suggestion on my part, but keep the thought in he back of your mind.

I'm working today myself, on day shift.

[almostgone]

Headed to ye olde shoppe to lift.

[almostgone]

Well, I have time to post up before I get ready for work. Chugging my shake now.

Broomstick stretches,RC exercises, and light high reps cable side laterals to get the blood going.
Went back to d'bell presses instead of Smythe military presses and slightly misjudged my weight but still a nice pullback lift.

D'bell shoulder press-2 w/u, Work 1-4 reps. Drop weight. Work2-6 reps
D'bell side laterals- 2 w/u on cable. Work1-7. Drop weight. Work2-12 reps.
D'bell rear lateral- 2 w/u, Work1-7 Drop weight. Work2-9+ reps.
B'bell shrugs-2 w/u, Work1(front)-9+. Drop weight. Work2-(rear)-10
D'bell shrugs from the side- 10 slow, solid reps.

32 minutes not including the R/C, warmup side laterals, and broomstick stretches.

[clarky.]

Back and shoulders today. Taking it easy due to my lower back acting up yesterday (saw chiropractor) and my wee niggle in the pec-delt tie in.

Pulldowns: 2 working. Heavy yet strict 10-12 reps.
Spider rows on smith (love these): Two heavy 8-10. Pure back exercise, no leg drive, great contraction. Doing these more and more lately.
One arm row's on smith: Two sets 8-10. Gotta improvise when you don't have heavy dumbells.
Close grip pull downs: Two sets 10-12 reps. So pumped I could barely move.
Behind the back shrugs: Two sets, about 12-15 reps each.

Lateral Raises: Two sets, 12 reps or so with drop on last. I start mine at the side of my thighs. They're harder but you feel them much quicker.
Rear laterals: Two sets over 35 degree bench, 12 reps or so.
Dumbell upright rows: Two sets, 10-12 reps. Haven't done these in a while. Felt good.

No pressing today, trying to give pec tie in a rest. And the taking it easy stuff did not work out. Ended up being a very strong, intense workout.

This is where i had my wee niggle kel same place tie in i always thought it was my shoulder but she said no after a wee assessment but i've had no pain for a good wee while now. The physio said to me i had to stop going shoulders for a few wk so i did and i've never had pain since. I'm doing chest later kel you know i'm going to get pain there now eh lol.

[clarky.]

Bi's are fried the day fellas so i'll have to feed them up hahaha doing chest later. We had some nice weather the last few days then last night we had a bit of thunder and lighning it was cool.

[NACH3]

Delts/traps are totally destroyed! Just wanted update my weight has been steady at 198-99 in am as opposed to 193-5... More importantly I feel I'm shaping up better/lil thicker - slowly but surely

[hawk14dl]

Still on my week off. I actually feel great. Ask my wee niggles are gone, so it seems. I've got pretty good energy.

Although, nothings been really used in the last week. It just Feels like I'm turning soft. I need to lift! Arrrggg

[almostgone]

H*ll, go ahead and grab you a lift, Hawk!

[almostgone]

Ready for this shift to be over with. Fortunately, none of these day shift guys have done much to antagonize me.

[hawk14dl]

I think I'm going to ag.

Daughter is going to her mother's in a couple of hours, i have -0- plans for tonight. I might as well lift

[clarky.]

Did chest.

Incline db fly 1 working DD **new weight**

Incline db press 1 working 1 drop

Bench press smith 1 working 1 drop

Cable fly 1 working 1 drop

^^ low pulley 2 working

30min cardio and done. Thank fvck fellas it was just one of them sessions no nrg weights were down piss session. Never mind back to it the mora tri's we all have off days.

[kelkel]

Kel, if you get a chance one day, would you post up a pic of how you set your bench in relation to the Smythe machine? I've tried a couple of times and I didn't get a good pull with my back. I sure I'm not doing the lift correctly, but a pic of how you set your bench up may get the process driven into my thick skull.

Will do.

[NACH3]

Did chest.

Incline db fly 1 working DD **new weight**

Incline db press 1 working 1 drop

Bench press smith 1 working 1 drop

Cable fly 1 working 1 drop

^^ low pulley 2 working

30min cardio and done. Thank fvck fellas it was just one of them sessions no nrg weights were down piss session. Never mind back to it the mora tri's we all have off days.

We sure do! At least you got in there... And did you do a pre-exhaust fly into presses of just as written? Looks like a good rotation of exercises too, clarky!

[clarky.]

[/B]

We sure do! At least you got in there... And did you do a pre-exhaust fly into presses of just as written? Looks like a good rotation of exercises too, clarky!

Just as it's written mate.

[DCI]

Legs today was very good.

Hamstring curls 3 warm ups and 2 heavy sets and a drop very sore bloodflow was good.

Then onto superset of light squats with straight leg deadlifts 2 sets of the same as above.

Then lunges 2 sets and one bodyweight.

Then leg extensions 2 sets.

Completely drained did serious mileage the night before completely crashed today had food and slept lol

[hawk14dl]

Oh man. Got that pumped up feeling now fellas.

You guys may recall, I've got a bench press goal of 300 lbs by the end of October.

I decided since i was fresh, pain free. . I'd go ahead and test my max. Training alone, so i didn't get a lift off which i feel is probably hurting me just a touch.
Anyways, got all the way to 275lb before failing. I came off my chest great, got half way and stuck. I took another quick breath to try and get another push but no avail.

So at 180 lb my max is 270. I've got 16.5 weeks to gain the 30 lbs, and im planning a cycle to peak a couple of weeks before my target date. I really think i can get there.

Anyways, after that i pulled down to 225, did some rest pause to get 9 reps. Dropped to 205 and had to rp to get 8. Hit some db press after that, my 60s felt really light. Got to 10 easy, did another set and only managed 8. Did a ds after that, then over head tri extensions and finally rope pull downs. All hit style.

Covered in sweat, trembling. Can't even hit a bicep flex because my trisare so full of blood. Feels great to be back

[BG]

Thanks for all the encouragement guys. I can lift my arm today. I really think all the ice/heat and anti inflammatory has helped. I dont think its very serious, Ive never had so much pain in my shoulder though. Im going to take this next week off of upper body, nothing, not even to see how it feels. How long is ice/heat do good? Should I keep going for a few more days? Thanks guys

[kelkel]

BG ice it for the first couple days. Remember this: Rest-Ice-Compression-Elevation.

[NACH3]

Thanks for all the encouragement guys. I can lift my arm today. I really think all the ice/heat and anti inflammatory has helped. I dont think its very serious, Ive never had so much pain in my shoulder though. Im going to take this next week off of upper body, nothing, not even to see how it feels. How long is ice/heat do good? Should I keep going for a few more days? Thanks guys

I still do ice/heat pretty much daily(for relief & preventative measures) but my labrum is being held together w/my R biceps tendon + screws... I don't think it can hurt(unless ice will lick you up - as this used to be the case/or if I don't heat after it may stiffen up)...

Like Kel mentioned I'd continue w/thrice/heat regimen and elevation really helps me... I'm constantly upright and a pillow under my elbow/tricep area... keep the naproxen going - especially if it's helping - and alleviating pain & inflammation) - glad it's feeling better! I'd also suggest an MRI just in case there is a tear(partial or full) then PT is a definite...

[almostgone]

Thanks for all the encouragement guys. I can lift my arm today. I really think all the ice/heat and anti inflammatory has helped. I dont think its very serious, Ive never had so much pain in my shoulder though. Im going to take this next week off of upper body, nothing, not even to see how it feels. How long is ice/heat do good? Should I keep going for a few more days? Thanks guys

I would do it until all symptoms are completely gone, BG and a few days beyond that. Do you have a relatively pain free ROM? If you do, don't restrict your movement, however don't load that arm up with weight either. Rest it....absolutely. Restricting the motion=bad idea.
Also, if you begin experiencing discomfort, please don't tuck your shoulder up tight against your body. It will cut down on circulation which will only worsen the issue.
If you do get some pain, make a habit of hanging the the thumb of the hand on the injured side in the pocket of your jeans/shorts. That will take a little strain off of the arm, but keep it in a position that you still get decent blood flow ( unless you're one of the guys that wear their pants hanging off of the bottom of your ass?)

Hope you get no more flare ups with this, buddy!

[almostgone]

Will do.

Thank you, sir. Greatly appreciated!

[BG]

OK, thanks fella's ! Im going to ice/heat for the weekend when Im relaxing, might as well. Great advice Im going to use it all.

[marcus300]

Whats up ladies and gents, life is finaly simmering down, the push for the summer is over, the rich fuk's are in their house. Diet has been great, training great, got a gift of tren in the mail so Ive been hitting 125 eod with 50mgs of prop on top of 200 trt. The beast is back, heads in the game, strength through the roof.....getting large. But then I blew my shoulder out, so I would love to hear HONEST feedback on tb500. Im just able to lift my arm, its in the rear, deep, I cant touch it and make it hurt but it was so bad it was making me nauseous. Day by day its getting better, but from the feel Im at least 2 weeks from even trying any pressing. It was a form issue, I wasnt used to free weights yet but the strength was there. I did it coming down and didnt even press at all. Do you guys think its worth it? theres a little sale and Im going to grab some stane anyways, thanks. Keep grinding guys.

Just seen this BG,

Sorry to hear this mate, looks like you already had some good advice. Keep strong and try and work around it but first take some time out and let things settle down.

[GirlyGymRat]

BG. I'Ld stay away from the heat. Ice. Ice. Baby. Like the song. Lol!

[ghettoboyd]

OK, thanks fella's ! Im going to ice/heat for the weekend when Im relaxing, might as well. Great advice Im going to use it all.

I haven't been keeping up with the diary as of late so am just hearing of your injury brother....hope you recover quickly and continue with your positive attitude about it that helps I believe...

[hawk14dl]

Well, due to my non-desire to party, I'm sitting here alone in my front porch swing, sipping a beer, listening to the fireworks. It's rather calming. (This is the first 4th i didn't have my daughter, usually I'd be in some parking lot with a million others watching a show)

Kinda somber. However i did land a date with a lifting chick earlier today. She's a friend of my cousin, he introduced us. Seems pretty sweet so far

[clarky.]

Chest it a wee bit sore the day so that's good as yesterdays session was shit. Feeling good the day and it's tri's later so i'll report back later guys.

[almostgone]

Whew, working that one shift on days threw my internal clock out of whack. Slept like a champ, taking it easy this morning and will grab a nap later to get back into the night shift frame of mind.
Will be hitting back later this evening.

[DCI]

Legs are fcked and I haven't moved outta bed yet. Put my summer car on the road wednesday pressing the clutch will not be fun

[NACH3]

Morning all! Back for me today as well! Shoulders a tad tight.... Letting that loosen up and starting to fuel up... Will report back later!

Hope everyone had a safe 4th, and everyone else had a great night!

[DCI]

Morning all! Back for me today as well! Shoulders a tad tight.... Letting that loosen up and starting to fuel up... Will report back later!

Hope everyone had a safe 4th, and everyone else had a great night!

Sounds good man.

Forgot to say happy 4th of july to all the american lifting brothers

[NACH3]

Sounds good man.

Forgot to say happy 4th of july to all the american lifting brothers

Sounds like a very savage leg day

[clarky.]

Legs are fcked and I haven't moved outta bed yet. Put my summer car on the road wednesday pressing the clutch will not be fun

Summer car mate what you got ? Any pics ?

[clarky.]

SCREAMER FLLAS A SCREAMER OF A SESSION. Did tri's the day just back.

Lying db ex 1 working DD **new weight**

CG smith 1 wirking DD **new weight**

Straight bar pd 1 working DD wide grip

Behind head ex cable 1 working DD Vbar

Dips did 3 sets only got 6 reps each set

Cardio 40min and done.

Well guys i was right up for it the day felt good just closed my eyes had my thoughts and went for it i got some new weights so am well chuffed. On the lying db ex last wk i tried the new weight i think it was only 2or 3 reps so this wk i tried again for my wkrking set i got 9 good ones .

On the cg bench it was 5kg up on last time not much but still new weight. Dips were just to see if there was anything left but not really lol

Great session guys just feeding up now.

[almostgone]

^^^ F-in outstanding, Clarky! What do you think allowed you to bump up on your working weights? Did you go in determined more weight was going to move?

[clarky.]

^^^ F-in outstanding, Clarky! What do you think allowed you to bump up on your working weights? Did you go in determined more weight was going to move?

Yes mate i was really pissed of from yesterday as it was a shit session so i was going it to fvcking shift some poundage.

[Brett N]

2 days later, legs are still screaming at me when I woke. Up early to get chest and bis in. Then, to the pool.

[clarky.]

https://youtu.be/3XmRyzBA3xc

[hawk14dl]

Just did the "so you want abs" workout. F#ck me. I'm not sure i want abs that bad.

Legs a little later on