**Marcus's HIT Dungeon**

[clarky.]

Morning guys and girls am running mega late this morning trying to sort me food out and get breakfast but i cant go to without getting ma wee report in lol.

Delts have a dull ache so defo doms are in order and traps are fried. Don't know what am doing the night so i'll report back the night.

[almostgone]

Interesting day today. Had a couple odd back spasms within the past week so I made a chiropractor appt today. The spasm's were muscular in nature, not spinal. Chiro's a long time friend of mine and simply amazing at what he can do. I preface the story a bit more by adding that my back work prior to this two week break has been brutal and I feel as if I'm making progress in that area. That said, it also felt constantly fatigued or stressed, like it would not relax. I tried a deep tissue massage a couple weeks ago and it seemed to help a little, as did the two week break until the spasm's bit me.

So, chiro listened, evaluated and located the issue as the Quadratus Lumborum via his physical testing. The QL is apparently the deepest abdominal muscle we have but actually located along the spine. Here's where it is:



So, it can apparently build up over time via repetitive motion, stress to the muscle, imbalances, etc. He adjusted me which made it instantly feel better as after a spasm that areas musculature remains sore for a period of time. He said it was fine to do legs later that day and gave me a couple simple stretches to help.

Anyway, interesting stuff so I thought I'd share it in case someone else experiences something similar!


ps: first leg day back went well. Couple sets of moderate weight for each exercise, nothing to failure, just to re-acclimate. Squats actually felt really light even for a moderate weight.

Interesting and appreciate you posting this, Kel. I occasionally get a wicked spasm in what I believe is my lower back, but it will literally put me on the ground.

[almostgone]

Got called in early, so no lift yesterday. Will make up for it tonight.

[almostgone]

Check out the free weights in the gym at my apartment. Not bad huh?



Attachment 160406

Sweet! Way nicer than the bells I'm working with.

[Bio-Active]

Leg press pause reps to fail into superset light squats

Leg extensions

Leg curls

Lunges

Wall sits one leg at a time

20 minutes low intensity cardio and done

[NACH3]

Morning friends

My body is really responding well to this pullback(was definitely what was in store)... Now my back is still sore from Mon chest is on fire from 2 days ago, arms from last night are starting to tighten up when stretching out... I'm taking today off and back at it FRI

Have a great day everyone

[Bio-Active]

Morning friends

My body is really responding well to this pullback(was definitely what was in store)... Now my back is still sore from Mon chest is on fire from 2 days ago, arms from last night are starting to tighten up when stretching out... I'm taking today off and back at it FRI

Have a great day everyone

You will feel nice and refreshed when you get back after it tomorrow brother. Rest hard

[NACH3]

You will feel nice and refreshed when you get back after it tomorrow brother. Rest hard

Will do... Thx brother!

[Bodacious]

Hey fellas. hope everyone is doing well this Thursday morning. Rest day today. Back fills nice and tight and dull. Chest is still tight from Tuesday. Going to rest today and I might take tomorrow off also. I have some app. and other stuff I have to take care of today and tomorrow. This well be the first time in since last years vacation I have taken two days off back to back. Hopefully it will help me.

How do you guys know when you CNS system in fired? LOL I am just wondering this...Thanks

[almostgone]

Just finished a looong shift. Headed home to rest up and hit the back tonight.

[NACH3]

Just finished a looong shift. Headed home to rest up and hit the back tonight.

Rest up big guy!

[Bio-Active]

Just finished a looong shift. Headed home to rest up and hit the back tonight.

gets some rest brother

[Bodacious]

Nice session BIO...
Nach glad to see the pull back week is doing good for you.
AG get you some rest man. I have a long shift tonight myself, fun,fun. LOL
Clarkey...Hope you have a good session tonight. Always good with you have doms...lol


Sure I missed some people... Sfla hope everything is going well... Igf... Nice hotel stuff to work with... Haz... I am still eating my friend weight in 238 this morning. Have no idea how you can keep the frame you have eating clean. Safe trip my friend. When do you leave out?

If you miss a nights reading on this thread your screwed lol...

[almostgone]

Hey fellas. hope everyone is doing well this Thursday morning. Rest day today. Back fills nice and tight and dull. Chest is still tight from Tuesday. Going to rest today and I might take tomorrow off also. I have some app. and other stuff I have to take care of today and tomorrow. This well be the first time in since last years vacation I have taken two days off back to back. Hopefully it will help me.

How do you guys know when you CNS system in fired? LOL I am just wondering this...Thanks

For me, progress will stall and I feel beat down.

[DCI]

Everyone is de loading this week ha. Im wrecked myself last night was shoulders wasn't in the mind set for legs tbh. Tonight ill do light chest and rest def need it very tired and have had bad sleep this week.

[marcus300]

Still here guys, just very busy and still doing what I do best in the gym.

[NACH3]

Still here guys, just very busy and still doing what I do best in the gym.

Nice to see you, my friend! Hope things calm down a lil Big Man... We know your doing your thing, and we're doing the same!

I took a few of the co-workers through a pullback arm w/o... Lmao - the form in these so called trainers was absolutely atrocious and I was done like a hlf hr b4 they did lol - you weren't kidding that this isn't for everyone

[kelkel]

I took a few of the co-workers through a pullback arm w/o... Lmao - the form in these so called trainers was absolutely atrocious and I was done like a hlf hr b4 they did lol - you weren't kidding that this isn't for everyone

Exactly why they'll look basically the same years from now....

[NACH3]

Exactly why they'll look basically the same years from now....

Exactly... It was very sad to see how bad their form was... And they're trainers.... I'm realizing many just have the cert and do not know how to apply it in real life or at least on themselves - I'm a firm believer in looking the part as well as whatever else may be needed to be a successful trainer! Many can train themselves(usually), but lack in the area of a specified routine...

How's the QL? Your chiro seems to be one of the best I've ever heard of... I'm looking into finding a good chiro as well!

[kelkel]

How's the QL? Your chiro seems to be one of the best I've ever heard of... I'm looking into finding a good chiro as well!

Little sore on the one side it effected but overall just fine. If you can find a chiro with their advanced degree in applied kinesiology you'll probably be in good hands. And yes, he's phenomenal. He used to work back stage at some of the bigger BB contests when he was younger and I was fortunate to have him move in next door to my parents a couple decades or more ago. I live in a different state but drive back to him when needed. Only about 30 miles or so.

[NACH3]

Little sore on the one side it effected but overall just fine. If you can find a chiro with their advanced degree in applied kinesiology you'll probably be in good hands. And yes, he's phenomenal. He used to work back stage at some of the bigger BB contests when he was younger and I was fortunate to have him move in next door to my parents a couple decades or more ago. I live in a different state but drive back to him when needed. Only about 30 miles or so.

Thanks for the tip in looking for advanced kinesiology... That's awesome it has worked out the way it has... Sounds like one of the best!

[clarky.]

Did bi's the night guys it was a good session

Standing db curls 1 working DD

Incline db curls 1 working 1 drop

Db preacher 1 working 2 forced 3 neg a side

Wrist curls 3 sets high reps

Db hammer curls 1 working +rp

Cable curls 1 working DD

Cardio 23min a know i should just say 20min haha but no i did 23

And done.

Going to see if a can bump up the db next wk i think i could. Even if i just got 2 or 3 reps i'll work on it.

[Bio-Active]

Did bi's the night guys it was a good session Standing db curls 1 working DD Incline db curls 1 working 1 drop Db preacher 1 working 2 forced 3 neg a side Wrist curls 3 sets high reps Db hammer curls 1 working +rp Cable curls 1 working DD Cardio 23min a know i should just say 20min haha but no i did 23 And done. Going to see if a can bump up the db next wk i think i could. Even if i just got 2 or 3 reps i'll work on it.

I like it bro those incline db curls and preacher curls are the ticket

[clarky.]

I like it bro those incline db curls and preacher curls are the ticket

Thanks bio aye they really destroy the bi's.

[Bio-Active]

Thanks bio aye they really destroy the bi's.

I know in a sick sort of way I like it when I get them sore to the touch for 3-4 days

[clarky.]

I know in a sick sort of way I like it when I get them sore to the touch for 3-4 days

yip great stuff bio

[Bodacious]

Good recovery day for me guys. Went in and walked 2 miles and stretched and was out the door. Back, chest, legs hell everything is sore ATM... Hopefully with today being a rest day. I'll feel good tomorrow.

[Hazard]

Had to take today off myself. Both Delt injections seized up and now I can't lift my arms lol

[NACH3]

Had to take today off myself. Both Delt injections seized up and now I can't lift my arms lol

That sucks man... When you leave?

[Hazard]

That sucks man... When you leave?

Sunday at 3am..... This should give me a 4-5 hour head start before the girls wake up. If the little one goes every 3-4 hours for feeding I'll be gtg. Just fill up every time she needs to eat

[almostgone]

Sunday at 3am..... This should give me a 4-5 hour head start before the girls wake up. If the little one goes every 3-4 hours for feeding I'll be gtg. Just fill up every time she needs to eat

You headed to SC, Haz?

[almostgone]

Worked late this morning, slept like crap, but headed to the shop for back after I finish my shake.

[Hazard]

You headed to SC, Haz?

Florida- stopping in Georgia. Then I'm shooting up to SC for a few days before making my way to igi and then home

[almostgone]

Travel safe! If my work schedule ever gets to be normal, we'll have to get together for a lifting session or go find a good smokehouse to see how much beef brisket we can consume.

[Hazard]

Travel safe! If my work schedule ever gets to be normal, we'll have to get together for a lifting session or go find a good smokehouse to see how much beef brisket we can consume.

Lmao! Man we'd destroy brisket haha..... I went to a bbq buffet for Father's Day and cleaned em out haha

[almostgone]

2 sets of crunches

WG pulldown w/ u'hand grip- 2 w/u, Work-10+,drop,2+,drop,4.
Parallel grip pulldown- 1 w/u, Work-5+,drop,3+, drop,5+. 5 count neg. on partials.
Tbar rows-1 w/u, Work-6- 2+, drop,4+.
D'bell rows- 11 rows/ side.
Low pulley rows-Work-9+ - 5+ w/ 5 count slow neg. on partials.
Deads- 1 w/u, Work 1- 10 reps, drop weight, Work2- 10 reps. Didn't go crazy with the weight on deads. No problems with the back and don't want any.

Almost cut myself short on time, but ended up with what was possibly one of my better lifts.

32 minutes not including crunches. Wife commented that my backpiece is getting bigger.

[clarky.]

2 sets of crunches

WG pulldown w/ u'hand grip- 2 w/u, Work-10+,drop,2+,drop,4.
Parallel grip pulldown- 1 w/u, Work-5+,drop,3+, drop,5+. 5 count neg. on partials.
Tbar rows-1 w/u, Work-6- 2+, drop,4+.
D'bell rows- 11 rows/ side.
Low pulley rows-Work-9+ - 5+ w/ 5 count slow neg. on partials.
Deads- 1 w/u, Work 1- 10 reps, drop weight, Work2- 10 reps. Didn't go crazy with the weight on deads. No problems with the back and don't want any.

Almost cut myself short on time, but ended up with what was possibly one of my better lifts.

32 minutes not including crunches. Wife commented that my backpiece is getting bigger.

Nice session AG and great your not getting any sh!t from your back.

[clarky.]

Morning guys and girls bi's are nice and sore this morning. I am fvcking choking to do back even more now after AG lol. I think i'll do tri's but am getting sh!t from my elbows again so i'll see later.
Got the mri on my knee on sunday so i'll find out shortly what it is once i go back and see the surgeon hopefully i'll not wait that long to see him again.
So i'll report back later and everyone have a good safe weekend and shift some poundage

[Dpyle]

3 hours left of this shift then off to bed to rest up for the next 4 day assault on this body.

[DCI]

Exactly why they'll look basically the same years from now....

All the "trainers" in my gym look like shit. Theres one or two with muscle mass and lean but nothing that would impress me. Seems to be par for the course no matter what gym I have been too. Very rare you'd see anyone of any great description.

Chest last night was good flat bench incline and decline with machine flies got a decent pump nothing wild. Legs saturday.