**Marcus's HIT Dungeon**

[Bodacious]

Traps and delts are sore today from yesterday. Chest is really sore from Friday. It's going to be a good rest day for sure. Also have a cheat meal tonight, (Sushi Sunday...LOL) Going to rest up and watch some football. Might walk the dogs around the block.

If your working out today give it hell. One workout at a time, day by day.

Hope everyone has a nice Sunday.

[Bodacious]

I hurt my wrist yesterday picking up the 110lb Dumbbells. It's so sore today..... Possibly me off

Dang Haz that's not any good. Hopefully it isn't much so you can get back in there.

[Bodacious]

Planned on legs/abs today but I have a pain in my lower rib cage that's gotten progressively worse the past few days. Just moving or twisting in either direction or even bracing gives a shooting pain so I'm going to rest it up today, stay home with the HAW and eat, work, and watch football.

All this talk about BBQ pizza has me thinking...

I know, right Igif, If I had not already told the wife my cheat meal this week was sushi. I would so be down for BBQ pizza.

[Sfla80]

x2...

Just gonna say X3 clarky....nach summed it up pretty much.

Stay strong

[NACH3]

I hurt my wrist yesterday picking up the 110lb Dumbbells. It's so sore today..... Possibly me off

I bet you are Haz! You gotta Be smarter than the DBs!

Hope your all good tho brotha!

[RaginCajun]

Thank you i mean it guys. Everybody has sh!t going on in there lives not just me. My back/lats is fried will do delts and traps the mora. I do legs today i always do them on a sunday with a wee bit of cardio i never post a leg session because it's not a big deal as my knee is fvcked so i just do a light session load of piss lol.

It's just a wee shyt lad!

Best wishes ya cheeky bastid

Was that close?

[RaginCajun]

Planned on legs/abs today but I have a pain in my lower rib cage that's gotten progressively worse the past few days. Just moving or twisting in either direction or even bracing gives a shooting pain so I'm going to rest it up today, stay home with the HAW and eat, work, and watch football. All this talk about BBQ pizza has me thinking...

Let your haw walk on your back and put you some haw torture!

[Igifuno]

I know, right Igif, If I had not already told the wife my cheat meal this week was sushi. I would so be down for BBQ pizza.

Sushi sounds great too.

[Igifuno]

Let your haw walk on your back and put you some haw torture!

Would normally love that but any pressure on it increases the pain. I can literally push on my rib and make it hurt. Probably a little tear. Annoying.

[Igifuno]

I hurt my wrist yesterday picking up the 110lb Dumbbells. It's so sore today..... Possibly me off

That's what happens when you're curing the 110's brutha.

[RaginCajun]

Would normally love that but any pressure on it increases the pain. I can literally push on my rib and make it hurt. Probably a little tear. Annoying.

Can you pop it back in place by lying on the ground and twisting back into the pain?

Maybe a Chiropractor?

[Bio-Active]

DB Flys 1 warm 2 working sets

Hammer strength incline press same sets as above

DB Press 2 working sets to fail

Peckdeck

cable crossovers

20 minutes cardio and done

[Igifuno]

Can you pop it back in place by lying on the ground and twisting back into the pain? Maybe a Chiropractor?

I don't think it's a joint, but rather a small muscle tear or tendon separation. I feel like it should subside if I give it some time. Worked shoulders yesterday with it and it was pretty painful. Worked through it but hurt to brace.

[RaginCajun]

I don't think it's a joint, but rather a small muscle tear or tendon separation. I feel like it should subside if I give it some time. Worked shoulders yesterday with it and it was pretty painful. Worked through it but hurt to brace.

Ah, ice it up and get some sympathy from the HAW unless she's still pissed from the ice bath!

[marcus300]

went in today just to do biceps and forearms because not hit them this week and wont be training for 3 days so why not.

Incline db curls
3 warm up sets - really strict and squeezed the contract
1 working set and ended up doing 3 drop sets

single cable curls at the cable crossover machine -bottom cable
wooow what a burn and I could really forced some reps
2 feel sets
1 working set with 3 drops

hammer curls
3 working sets- heavy, heavier and fuk me that's heavy

standing behind bb wrist curls
2 working sets

fuk arms were big and full of blood

[NACH3]

Would normally love that but any pressure on it increases the pain. I can literally push on my rib and make it hurt. Probably a little tear. Annoying.

Igi, it's not hurting when you piss is it?? Or anything else? You know your body I was just checking brutha...

[NACH3]

went in today just to do biceps and forearms because not hit them this week and wont be training for 3 days so why not.
Incline db curls
3 warm up sets - really strict and squeezed the contract
1 working set and ended up doing 3 drop sets

single cable curls at the cable crossover machine -bottom cable
wooow what a burn and I could really forced some reps
2 feel sets
1 working set with 3 drops

hammer curls
3 working sets- heavy, heavier and fuk me that's heavy

standing behind bb wrist curls
2 working sets

fuk arms were big and full of blood

NICE!

Finishing w/those hammers makes your fvking arms explode!! Thx for the recommendation - gotta try these single arm cables, too!

[Igifuno]

Igi, it's not hurting when you piss is it?? Or anything else? You know your body I was just checking brutha...

No, not at all. It's very concentrated to one spot that I can physically push on and make it hurt. So I can "find the pain", so to speak. It woke me up several times throughout the night the past couple days so I think I just need to rest it. And feed it some BBQ chicken pizza

I'll send pics.

[Igifuno]

went in today just to do biceps and forearms because not hit them this week and wont be training for 3 days so why not. Incline db curls 3 warm up sets - really strict and squeezed the contract 1 working set and ended up doing 3 drop sets single cable curls at the cable crossover machine -bottom cable wooow what a burn and I could really forced some reps 2 feel sets 1 working set with 3 drops hammer curls 3 working sets- heavy, heavier and fuk me that's heavy standing behind bb wrist curls 2 working sets fuk arms were big and full of blood

Sounds nice and intense business in and out.

[Igifuno]

This is going down right now..

[Sfla80]

This is going down right now..

<img src="http://forums.steroid.com/attachment.php?attachmentid=160221"/>

That looks awesome

[Hazard]

That looks awesome

All I see is farts haha

[Igifuno]

All I see is farts haha

Yes, but BBQ chicken pizza scented farts. Also, you are correct.

[Igifuno]

That looks awesome

It was pretty damn good. I ate half of it, and I'll work on the rest throughout the day.

[NACH3]

DELTS/TRAPS PRE-EXHAUST
-stretching rolling abs RC ex's(tight today so kept em loose throughout) more stretching
-- also, changed some ex's around(order and used a diff style on an ex of two)

Front raises started w/reg grip(palms down) and something felt off so I went w/Rev Grip(palms up) -- 2warm ups 2more feelers
1w 5+ drop 3+ drop(same weight) 2

DB side Laterals tried something different here(normal set + drops then dropped for a burn out(3drops in all)
2warm ups 1feeler 1w 6 drop 3 drop 3(all w/at least 3-5 partials) drop 4(now this was on purpose + 3-4 partial reps and couldn't hold weight up at all) exploded with blood!

DB upright rows(one DB and Clarky it sure did feel incredible!
2warm ups(10ish) - very slow and controlled on squeeze 1w 6 drop 4+RP1+RP1

DB Rear delts on incline higher rep range
2 warm ups - used these today b/c I was so tight I need the extra blood flow
1w 8+RP 1.5-2+ RP 1 -- holding squeeze for 3sec(R rear delt is weaker) dropped to burn em out 4-6

Rev hammer strength press
2warm ups - 1w 8 drop 3+

Smith MP
3 feelers 1w 5+(racked short) drop 3+(racked short) drop 2 - that last rep took FVKING forever to get it up but I got it

SHRUGS
-behind back - 1w 8 drop 4+ RP 2
- Reg grip -- 1w 6 drop 3 drop 2 burn out w/225 holding all contractions for 3+sec
- DBs - 120s 5-6 dropped by 10lbs till 70s averaging 3-4 on drops

Weights done in 47min - was slower than I wanted - on a good pace till MP set up -- good session -

[Igifuno]

Nice job nach. What felt off on the front raises? Like you were going to pull something? How heavy are you going with these? I don't incorporate them in with my shoulder workouts regularly because they tend to bother me as well. When i go heavy anyway.

[Hazard]

DELTS/TRAPS PRE-EXHAUST -stretching rolling abs RC ex's(tight today so kept em loose throughout) more stretching -- also, changed some ex's around(order and used a diff style on an ex of two) Front raises started w/reg grip(palms down) and something felt off so I went w/Rev Grip(palms up) -- 2warm ups 2more feelers 1w 5+ drop 3+ drop(same weight) 2 DB side Laterals tried something different here(normal set + drops then dropped for a burn out(3drops in all) 2warm ups 1feeler 1w 6 drop 3 drop 3(all w/at least 3-5 partials) drop 4(now this was on purpose + 3-4 partial reps and couldn't hold weight up at all) exploded with blood! DB upright rows(one DB and Clarky it sure did feel incredible! 2warm ups(10ish) - very slow and controlled on squeeze 1w 6 drop 4+RP1+RP1 DB Rear delts on incline higher rep range 2 warm ups - used these today b/c I was so tight I need the extra blood flow 1w 8+RP 1.5-2+ RP 1 -- holding squeeze for 3sec(R rear delt is weaker) dropped to burn em out 4-6 Rev hammer strength press 2warm ups - 1w 8 drop 3+ Smith MP 3 feelers 1w 5+(racked short) drop 3+(racked short) drop 2 - that last rep took FVKING forever to get it up but I got it SHRUGS -behind back - 1w 8 drop 4+ RP 2 - Reg grip -- 1w 6 drop 3 drop 2 burn out w/225 holding all contractions for 3+sec - DBs - 120s 5-6 dropped by 10lbs till 70s averaging 3-4 on drops Weights done in 47min - was slower than I wanted - on a good pace till MP set up -- good session -

Nice session nach! I started with Dumbell presses this week. I loved it.... Used 100lb's and my delts felt like they were going to blow up. Then seated laterals. I've always felt that laterals do more for size than presses do. For years I never pressed!

[Bio-Active]

Nice session nach! I started with Dumbell presses this week. I loved it.... Used 100lb's and my delts felt like they were going to blow up. Then seated laterals. I've always felt that laterals do more for size than presses do. For years I never pressed!

I agree... Laterals do more then pressed as it iso's the shoulder more

[Bodacious]

This is going down right now..

Damn that looks good. Enjoy!

[NACH3]

Nice job nach. What felt off on the front raises? Like you were going to pull something? How heavy are you going with these? I don't incorporate them in with my shoulder workouts regularly because they tend to bother me as well. When i go heavy anyway.

Thx brotha! Idk - I've been using the rev grip(palms up) and wanted to go for reg grip(palms down) and I felt it in the back of shoulder(right where my screws are) so I felt out the rev grip and that seemed fine! Which on the eccentric part of the movement i go slow and it really makes the rear delts work on that ecentric part down! I'm going to see if it was just an off thing(which I do believe it was)

As I was able to use the short EZ BB at 100lbs for these after my warm ups! Then dropped it! So I'm thinking it was due to being tight and the first exercise?!?!

[NACH3]

Nice session nach! I started with Dumbell presses this week. I loved it.... Used 100lb's and my delts felt like they were going to blow up. Then seated laterals. I've always felt that laterals do more for size than presses do. For years I never pressed!

I agree as well regarding the side laterals! Since switching to DBs holding & leaning out... Wow has my delts seemed to respond very well to these! I love em more than cables etc - I was going to do them seated today too! Maybe next time!

[Hazard]

I agree as well regarding the side laterals! Since switching to DBs holding & leaning out... Wow has my delts seemed to respond very well to these! I love em more than cables etc - I was going to do them seated today too! Maybe next time!

lead with the elbows..... :-)

[NACH3]

lead with the elbows..... :-)

Lol - I hear you saying that every time I'm doing them now! Haha

[almostgone]

I hurt my wrist yesterday picking up the 110lb Dumbbells. It's so sore today..... Possibly me off

Do you wear.wraps, Haz? I'm getting older and if I grab anything much over the 70s for anything besides shrugs, I'll at least wear a light set of wraps.

[Hazard]

Do you wear.wraps, Haz? I'm getting older and if I grab anything much over the 70s for anything besides shrugs, I'll at least wear a light set of wraps.

Nah..... Only for squats. Used to have wrist wraps.... Need em again

[almostgone]

Would normally love that but any pressure on it increases the pain. I can literally push on my rib and make it hurt. Probably a little tear. Annoying.

Sounds like it, Igi! It may not hurt to lightly wrap them for a few days until things start to mend. Does it feel.like an intercoastal pull/tear or is it lower @ the obliques?
I'm thinking some ice and Nsaids would be worth a shot.
Hope it gets better.

[almostgone]

Nah..... Only for squats. Used to have wrist wraps.... Need em again

Yes sir, I stayed clear of using them, but unfortunately they seem to be a necessity for me on heavier bells.

[Bodacious]

About to go down the hatch.

[Igifuno]

Thx brotha! Idk - I've been using the rev grip(palms up) and wanted to go for reg grip(palms down) and I felt it in the back of shoulder(right where my screws are) so I felt out the rev grip and that seemed fine! Which on the eccentric part of the movement i go slow and it really makes the rear delts work on that ecentric part down! I'm going to see if it was just an off thing(which I do believe it was) As I was able to use the short EZ BB at 100lbs for these after my warm ups! Then dropped it! So I'm thinking it was due to being tight and the first exercise?!?!

Yeah probably just one of this things. I felt some tightness and pain on my first chest movement last week too and was annoyed by it but it seemed to subside with the other movements.

[Igifuno]

Do you wear.wraps, Haz? I'm getting older and if I grab anything much over the 70s for anything besides shrugs, I'll at least wear a light set of wraps.

My grip isn't the strongest (probably my from cracking knuckles for 25 years) so I've been using them faithfully for years. Helps a lot particularly with back movements.