**Marcus's HIT Dungeon**

[NACH3]

If your shoulder isn't feeling good then just take it easy and do someth8ing like a pre exhaust and hit the higher end of your rep range. Don't lock out and keep the incline on a lower level

That's what it's looking like - I'll do flys into presses for my compound movements - that's some wicked good pain! I've really been thinking about this too - pre-exhaust is also when I made a jump from 193-97-8(off cycle) and I'll just keep my bench on that slight incline and reg incline targeting upper chest

[Igifuno]

Well my back sessions are becoming a favorite - since incorporating deads at the end - i feel much more power in my legs and glutes especially in the starting position(narrow stance)... Love ending w/deads now(rack pulls still every other w/o... Chest today - if shoulder is feeling it(may need a pullback -.on cycle tho)?? I think I can still grow - but not as much as full bore HIT?! Thoughts? Pics still coming in upside down :/ lol

Wrapping up a back session with deads is great. Give yourself time to heal, even on cycle. No reason ever to injure yourself. It's ok to take a break from HIT from time to time. In fact, I'd highly recommend it. Gives your body some restoration time and it's all the better when you go back to it.

Sometimes if my shoulder/cuff is bothering me, I'll steer clear (as hard as it is) from free weights and try to stick to hammer strength and cables

Thinking about hopping on a cycle soon. Been a while.

[NACH3]

Wrapping up a back session with deads is great. Give yourself time to heal, even on cycle. No reason ever to injure yourself. It's ok to take a break from HIT from time to time. In fact, I'd highly recommend it. Gives your body some restoration time and it's all the better when you go back to it.

Sometimes if my shoulder/cuff is bothering me, I'll steer clear (as hard as it is) from free weights and try to stick to hammer strength and cables

Thinking about hopping on a cycle soon. Been a while.

True! Yeah, while on I tend to think I'm invincible lol(farthest from the truth) your absolutely right(this is what I struggle with the most) like I'm sure some do -

Hey man - a cycle sounds delicious

[Hazard]

The shoulder is one joint you really want to take care of! Not that the knees and hips aren't important but their range of motion isn't as great.

My left knee is terrible. I've already been told I will need a replacement and that was when I was in my 20's still. I went pretty light for quite a while and while my calves stayed within that 1" rule for the calf/bicep measurement my quads lacked. Since I've been doing heavy squats, reverse v's, extensions..... My quads are making a huge improvement. My knee isn't hurting yet so I'm keeping an eye out.

In regards to the shoulder...... Once you need a replacement your fvcked. I use to do these for a living..... It's not fun. No one wakes up from a shoulder replacement happy. It's a shitty recovery at best and your heavy lifting days will be OVER.

If you have pain in the shoulders I would suggest RC warm ups, and a low dose of deca to lube the joints. If it hurts that day..... Don't hit it.

[NACH3]

The shoulder is one joint you really want to take care of! Not that the knees and hips aren't important but their range of motion isn't as great.

My left knee is terrible. I've already been told I will need a replacement and that was when I was in my 20's still. I went pretty light for quite a while and while my calves stayed within that 1" rule for the calf/bicep measurement my quads lacked. Since I've been doing heavy squats, reverse v's, extensions..... My quads are making a huge improvement. My knee isn't hurting yet so I'm keeping an eye out.

In regards to the shoulder...... Once you need a replacement your fvcked. I use to do these for a living..... It's not fun. No one wakes up from a shoulder replacement happy. It's a shitty recovery at best and your heavy lifting days will be OVER.

If you have pain in the shoulders I would suggest RC warm ups, and a low dose of deca to lube the joints. If it hurts that day..... Don't hit it.

And I do need a total reverse joint replacement! Have had 3 reconstructed R Shulder surgeries(both RCs are torn ATM) so yeah it's always in pain(it's chronic now) but doing light weight high volume hurts wayyy more than heavy HIT training - isn't that quite weird?!

Yes the shoulder is the most freely moving joint in our bodies - and when I played baseball in my younger days(I had a shot as a catcher to get drafted outta HS) but that's the yr I tore my shoulder up(labrum in hlf and 3 other tears took my r biceps tendon to repair it w/screws(anchors) - but I'm trying to put that off for a long time now since I'm in a good groove w/lifting) actually want to do stem cells first as I've lost 85% of all connective tissue in there!

I'm actually going to a pain specialist today for a nerve block(works great for about a month or so depending on how much juice they put in

[Hazard]

Lets see how many of you know who this is :-) my daughter went to go visit my parents and was a big hit with him....

Marcus doesn't count......

[marcus300]

Lets see how many of you know who this is :-) my daughter went to go visit my parents and was a big hit with him....

Marcus doesn't count......

LMFAO great pic

[Hazard]

And I do need a total reverse joint replacement! Have had 3 reconstructed R Shulder surgeries(both RCs are torn ATM) so yeah it's always in pain(it's chronic now) but doing light weight high volume hurts wayyy more than heavy HIT training - isn't that quite weird?!

Yes the shoulder is the most freely moving joint in our bodies - and when I layer baseball young(I had a shot as a catcher to get drafted outta HS) but that's the yr I tore my shoulder up(labrum in hlf and 3 other tears took my r biceps tendon to repair it w/screws(anchors) - but I'm trying to put that off for a long time now since I'm in a good groove w/lifting) actually want to do stem cells first as I've lost 85% of all connective tissue in there!

No shit.... I was being recruited by the varsity team when I was in 8th grade as a catcher. Had big expectations. Freshman year I bailed on baseball because I hated the freshman coach. I signed up for track due to pressure from the football coach. The varsity baseball coach said I was making a mistake and needed to play for him. I never did.... Ended up 1st team all conference in track but always wondered what I could have done with baseball. A family member was recruited by the pirates for pitching and I was married to a relative of Brad Ausmus lol.

Anyways..... I don't know how your doctor is about approaching him with options. Look into the Matrix HD patch by a company called RTI Biologics. It's a freeze dried patch of skin. All the lipids have been extracted. Feels like leather. They use it to repair rotator cuffs..... Your own lipids enter it once its in. We saw a higher success rate than anchors and shit.

[NACH3]

No shit.... I was being recruited by the varsity team when I was in 8th grade as a catcher. Had big expectations. Freshman year I bailed on baseball because I hated the freshman coach. I signed up for track due to pressure from the football coach. The varsity baseball coach said I was making a mistake and needed to play for him. I never did.... Ended up 1st team all conference in track but always wondered what I could have done with baseball. A family member was recruited by the pirates for pitching and I was married to a relative of Brad Ausmus lol.

Anyways..... I don't know how your doctor is about approaching him with options. Look into the Matrix HD patch by a company called RTI Biologics. It's a freeze dried patch of skin. All the lipids have been extracted. Feels like leather. They use it to repair rotator cuffs..... Your own lipids enter it once its in. We saw a higher success rate than anchors and shit.

Very similar story - in 7th grade I had the varsity coach out watching my middle school games - and by the time I hit HS - I too was one of the few that ever started as a freshman... P,U.S. I could play 3rd base better than anyone else we had so it made the Cather we had(who also was being recruited(not for defense but could hit a mile) I had both - defense was great and I called a great game - played w/Mark Texxeria when I was a sophomore

Thx I will definitely look into that - they said they took out my screws and the last nerve block I got my doc said check this out - your screws are still in there - fvkin surgeons lol

[kelkel]

when I was in 8th grade

Very similar story - in 7th grade l

I can't remember back that far.

[Hazard]

I can't remember back that far.

Does this jog any memories?

[NACH3]

Chest - well it turned out to be a great fvkin session!!! Very pleased at the new PB I hit too... Look below

Stretching abs lots of RC ex's lots of light presses & side laterals etc for blood flow - R. shoulder was loose and warmed up so I did HIT...

1. Smith slight incline(PB) 4 feelers 1w(355) 8 reps w/forces DD(same weight 315) 5/3

2. DB flys(slight incline) - 2w drop

3. Smith incline - 3 feelers 1w(305) 7w/forces Drop 5 drop 3-4

4. DB incline flys - 2w drop
5. Cables - Mid and low(bringing up into squeeze) 2w each higher rep range
Finished w/1w standing flys + RP + RP & absolutely fried my chest(definitely feel the difference in flat than slight incline(I like the slight incline better)

Weights done in 38min - very intense and am 'well chuffed as Clarky would say'

[Sfla80]

Chest - well it turned out to be a great fvkin session!!! Very pleased at the new PB I hit too... Look below

Stretching abs lots of RC ex's lots of light presses & side laterals etc for blood flow - R. shoulder was loose and warmed up so I did HIT...

1. Smith slight incline(PB) 4 feelers 1w(355) 8 reps w/forces DD(same weight 315) 5/3

2. DB flys(slight incline) - 2w drop

3. Smith incline - 3 feelers 1w(305) 7w/forces Drop 5 drop 3-4

4. DB incline flys - 2w drop
5. Cables - Mid and low(bringing up into squeeze) 2w each higher rep range
Finished w/1w standing flys + RP + RP & absolutely fried my chest(definitely feel the difference in flat than slight incline(I like the slight incline better)

Weights done in 38min - very intense and am 'well chuffed as Clarky would say'

355 man for 8 nice freaking job sir

[Sfla80]

Chest also for me..

Decline hammer 3 warms also with strecthing

So tried the slight incline also today. We have pre set incline benches. So I set it to lowest option.

Incline db press 1 w 1 f 2w 6 reps dd

Same incline db flies 2w 1 drop (hugging a tree)

Flat press (wasn't sure here, could you do two presses both on different inclines?) 2w 1d

Flat db flies 2w DD

Free motion cables superset high and evens 2 w.

[NACH3]

Thx Sfla man! Good stuff(just one of those days)!

[kelkel]

Very pissed off with my chest wee niggle. Did light chest yesterday and it hit me again. Started with incline dumbells for a couple sets of 12-15, then incline smith's. Second set I felt it again and had to rack it immediately. Really annoying. Then when it's irritated-inflamed it hampers tricep work as when you push your involving your chest.

So, nsaid's, rest, dmso. Aargh. Not happy. Not sure if I should see a doc or not. Don't really think they could do anything other than tell me to rest it. Fark.

[NACH3]

Very pissed off with my chest wee niggle. Did light chest yesterday and it hit me again. Started with incline dumbells for a couple sets of 12-15, then incline smith's. Second set I felt it again and had to rack it immediately. Really annoying. Then when it's irritated-inflamed it hampers tricep work as when you push your involving your chest.

So, nsaid's, rest, dmso. Aargh. Not happy. Not sure if I should see a doc or not. Don't really think they could do anything other than tell me to rest it. Fark.

You try any deep tissue stuff, Kel... I have a hard time w/my R pec/delt tie in - as it's very hard to stretch it out(due to ROM) but if I grab the tie in w/my hand(a big chunk if pec w/thumb a few "s past nipple and squeeze while moving your shoulder in a circular motion - both ways - helps me) idk if it will help but maybe something to try(not going to fix it but definitely stretches and gives some relief... That sux man - hope it clears up!

[clarky.]

Chest - well it turned out to be a great fvkin session!!! Very pleased at the new PB I hit too... Look below

Stretching abs lots of RC ex's lots of light presses & side laterals etc for blood flow - R. shoulder was loose and warmed up so I did HIT...

1. Smith slight incline(PB) 4 feelers 1w(355) 8 reps w/forces DD(same weight 315) 5/3

2. DB flys(slight incline) - 2w drop

3. Smith incline - 3 feelers 1w(305) 7w/forces Drop 5 drop 3-4

4. DB incline flys - 2w drop
5. Cables - Mid and low(bringing up into squeeze) 2w each higher rep range
Finished w/1w standing flys + RP + RP & absolutely fried my chest(definitely feel the difference in flat than slight incline(I like the slight incline better)

Weights done in 38min - very intense and am 'well chuffed as Clarky would say'

yip very nice session nach.

[clarky.]

Did back earlier good session

WG PD 1 working+rp 1 drop. Underhand grip

CG PD 1 working DD

T bar row 1 working TD will bump up next wk easy

B O bb rows 1 working DD. **new weight**

Done not alot but i did the damage was in a hurry.

[Igifuno]

Very pissed off with my chest wee niggle. Did light chest yesterday and it hit me again. Started with incline dumbells for a couple sets of 12-15, then incline smith's. Second set I felt it again and had to rack it immediately. Really annoying. Then when it's irritated-inflamed it hampers tricep work as when you push your involving your chest. So, nsaid's, rest, dmso. Aargh. Not happy. Not sure if I should see a doc or not. Don't really think they could do anything other than tell me to rest it. Fark.

How longs it been like that kel?

[marcus300]

Very pissed off with my chest wee niggle. Did light chest yesterday and it hit me again. Started with incline dumbells for a couple sets of 12-15, then incline smith's. Second set I felt it again and had to rack it immediately. Really annoying. Then when it's irritated-inflamed it hampers tricep work as when you push your involving your chest.

So, nsaid's, rest, dmso. Aargh. Not happy. Not sure if I should see a doc or not. Don't really think they could do anything other than tell me to rest it. Fark.

Bad news, hope it repairs for you mate

[Hazard]

Back from the ob doc for the baby. Doc pulled my fiancé outa work early so my quiet days are gone :-/ lmao

[Sfla80]

Back from the ob doc for the baby. Doc pulled my fiancé outa work early so my quiet days are gone :-/ lmao

How far is she...any reason he pulled out early

[Igifuno]

How far is she...any reason he pulled out early

It's Haz's baby.. Probably weighs 60 lbs already. Mama needs to take it easy.

[kelkel]

You try any deep tissue stuff, Kel... I have a hard time w/my R pec/delt tie in - as it's very hard to stretch it out(due to ROM) but if I grab the tie in w/my hand(a big chunk if pec w/thumb a few "s past nipple and squeeze while moving your shoulder in a circular motion - both ways - helps me) idk if it will help but maybe something to try(not going to fix it but definitely stretches and gives some relief... That sux man - hope it clears up!

I'll give it a go. Thanks Nach.

How longs it been like that kel?

Maybe a month. Keep trying to work around it but it keeps rearing it's ugly head.

Bad news, hope it repairs for you mate

Yeah, me too. Really strong on all my lifts and it just pisses me off. Was taking it extra light on inclines (225) due to it and it still bit me. M-F er. Never had a chest injury before. Least I don't recall one.

[Hazard]

How far is she...any reason he pulled out early

She is 34 weeks. Her blood pressure was 131/89 - he also works in the hospital she's at and he knows its a zoo there. It's crazy busy..... He says he blood pressure won't improve now so he's taking her outa work.

[Hazard]

It's Haz's baby.. Probably weighs 60 lbs already. Mama needs to take it easy.

Lmfao 5lbs 1oz today

[Hazard]

Kel try taking a couple weeks off. No chest movements at all and keep hydrated. Then get back at it nice and easy. Tearing a pec is a much longer recovery!

With your genetics..... U can afford to miss a few chest sessions lol

[clarky.]

Back/lats nice and sore the day off work the day don't feel to hot so i'll just take it easy well that's what i plan lol.

[almostgone]

Chest is marginally sore, but manageable. Legs this evening for me.

[Igifuno]

I'm sore pretty damn near everywhere right now.. Except my arms and I'll take care of that tonight.

[Hazard]

I'm sore pretty damn near everywhere right now.. Except my arms and I'll take care of that tonight.

Lol..... Wait till the morning shit when ur quads and glutes hurt.

Back and tris today. Really going to hammer them hard. I'm kinda excited actually..... 4 more hours to go

[NACH3]

Lol..... Wait till the morning shit when ur quads and glutes hurt.

Back and tris today. Really going to hammer them hard. I'm kinda excited actually..... 4 more hours to go

Chest is definitely sore(and I'm liking the slight incline into regular incline)

Legs for me today... & knowing the chances are very high that your gonna puke is pretty much a guarantee any more lol

[almostgone]

Just hit the Dr. office for my shot and had blood drawn for a CBC to check out my hematocrit. Work was absolute sh!t last night, but my BP was still 118/78 and that was 15 minutes after I left work, so that's a plus.

[Bio-Active]

Leg day



Squats with pause reps



Leg press



Leg ext



Leg curls



Lunges



30 minutes low intensity cardio and done

[NACH3]

^^^ damn good BP, AG!

[Igifuno]

What happened at work AG? Didn't feel well?

[almostgone]

What happened at work AG? Didn't feel well?

Oh nothing like that. Just jumping through my own @ss most of the night. Lots of new equipment in, but spares haven't been put into the tool crib yet and prints aren't loaded onto the network yet. So, when something breaks, I generally grab the broken part, the mating part if there is one, and.make a quick sketch, etc. and start machining like a madman.
Just work, you know how it is. Oh, and a couple of injection molds are being a PITA, but a little challenge is good.
Glad you have time.to post, Igi! You've been missed!!

[almostgone]

^^^ damn good BP, AG!

Thanks, Nach. . Curious to see how my hematocrit is running. You know how I always run rich even with the donations and the occasional home phlebotomy.

[NACH3]

Thanks, Nach. . Curious to see how my hematocrit is running. You know how I always run rich even with the donations and the occasional home phlebotomy.

Yes Sir! I finally tapped off a hlf pint(w/no probs and forgot pics lol) after 2 1/4 pints... Got BW coming in a wk or so myself - want to see if my platelets/& monocytes are still elevated(may tap off another 250cc b4 the BW... Call me 'Crazy(not w/a Mike after LOL) but I actually kinda like it