**Marcus's HIT Dungeon**

[clarky.]

Chest pullback/prime(may extend this prime a bit)
Stretching walking on incline b4 weights(10-15min) abs

1. Incline DB Press
Warm ups 2-3 feelers
100s 10+/85s 5+
85s 8-9/70s 5+/60s 4

2. Incline DB FLYS
2w 8-12

3. Cables low to high
2w 10+

4. Vertical chest press
1w drop higher end reps

Cardio after(steepest incline) @ 3.6-4.0 then back down 25min and done
Weights done in 42min not counting anything else
PS... My calves are still sore not as bad tho lol

Edit* vertical chest press was after flys lol!

Nice session nach.

[RaginCajun]

Drop sets are my staple if training alone! They're so nasty and lovely at the same time

i work out alone, sigh, but utilize this a lot!

love the pump after!

[clarky.]

Did bi's the night guys it was a good session. The gym was busy as fvck a few new ppl there.
Incline db curls for a warm up and stretching.

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

Standing db curl 1 working +rp 1 drop

Db preacher 1 working 1drop + 3 neg a side

Cable curl 1 working + rp 1 drop

Done

[clarky.]

i work out alone, sigh, but utilize this a lot!

Love the pump after!

x2..

[NACH3]

Hahahaha ^^ what's that swinging your pud around!

Edit** to Kels video lol

Thx Clarky! nice session for you... Still fvkin' those new weights up

X3!

[NACH3]

BACK -- pullback/prime
Stretching abs walk on steepest incline(10min) static stretches(30-60sec hold)

Higher end reps for all ex's
1. Straight atm pulldowns
2 warm ups 2w drop

2. Wide grip Pulldowns
3 feelers
2w slow and really stretched my lats out today

3. Old school T-Bar rows
1 warm up
2w drop

4. Long bar(wide grip D-Ring) seated rows
2 feelers 2w drop(note these drops were to finish me off)

5. High pull rows
1w drop

6. Deads
2w 12-15

Cardio 135-140bpm up steep incline 25min
Weights done in 44min

[Sfla80]

Ugh last scan done he called me day of the scan.

Still no call....and waiting around sucks!

anyways good sessions guys. Keep killing it. Thanks for the wishes.

Dinner tonight, just posted in eating now thread also.

[almostgone]

Just got done a hard leg workout, saw this and realized I've been wasting my time all these years:

Not even going to ask how forced reps, rest pause, and drop sets are utilized with it.

[almostgone]

Well, the MRI came back showing no tears but it did indicate a large hematoma/puddle of blood. Dont think they needed imaging to see that.
Looks like the fascia pulled loose from the scar tissue of the old injury. Dr. offered to refer me to an ortho for rehab exercises, but I already know what they are. I'll just make dang sure to do them this time. Told me to come see her immediately if any issues arise and to use good judgement regarding the amount of weight when I start back to working legs. Her suggestion is keep up with the stretches, and gradually start working back into bodyweight exercises over the next few weeks before getting back to loading plates on the bar/machine. Sounds like I may have gotten pretty lucky, so I'm thankful for that!
Going to lightly wrap my quad and go.to the shop to work shoulders here in a bit.

[almostgone]

Did bi's the night guys it was a good session. The gym was busy as fvck a few new ppl there.
Incline db curls for a warm up and stretching.

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

Standing db curl 1 working +rp 1 drop

Db preacher 1 working 1drop + 3 neg a side

Cable curl 1 working + rp 1 drop

Done

Man, you just keep wrecking these new weights. Working weights on incline curls are not one that I make much progress with. What's your secret, Clarky?

[Sfla80]

Well, the MRI came back showing no tears but it did indicate a large hematoma/puddle of blood. Dont think they needed imaging to see that.
Looks like the fascia pulled loose from the scar tissue of the old injury. Dr. offered to refer me to an ortho for rehab exercises, but I already know what they are. I'll just make dang sure to do them this time. Told me to come see her immediately if any issues arise and to use good judgement regarding the amount of weight when I start back to working legs. Her suggestion is keep up with the stretches, and gradually start working back into bodyweight exercises over the next few weeks before getting back to loading plates on the bar/machine. Sounds like I may have gotten pretty lucky, so I'm thankful for that!
Going to lightly wrap my quad and go.to the shop to work shoulders here in a bit.

Pretty good news ag. Glad it's nothing worse

[almostgone]

Ugh last scan done he called me day of the scan.

Still no call....and waiting around sucks!

anyways good sessions guys. Keep killing it. Thanks for the wishes.

Dinner tonight, just posted in eating now thread also.

Got my fingers crossed for you, Sfla.

Nice looking meal.you prepared!

[NACH3]

Well, the MRI came back showing no tears but it did indicate a large hematoma/puddle of blood. Dont think they needed imaging to see that.
Looks like the fascia pulled loose from the scar tissue of the old injury. Dr. offered to refer me to an ortho for rehab exercises, but I already know what they are. I'll just make dang sure to do them this time. Told me to come see her immediately if any issues arise and to use good judgement regarding the amount of weight when I start back to working legs. Her suggestion is keep up with the stretches, and gradually start working back into bodyweight exercises over the next few weeks before getting back to loading plates on the bar/machine. Sounds like I may have gotten pretty lucky, so I'm thankful for that!
Going to lightly wrap my quad and go.to the shop to work shoulders here in a bit.

Glad to hear no tear etc, AG!

Do you think by breaking that scar tissue up that you'll get better ROM out of the leg now(if it was a problem prior)? I ask b/c when I finally do break through scar tissue in my R shoulder it's the loudest pop, but fortunately it's not happened in a negative way... And usually frees up something in there

[almostgone]

Pretty good news ag. Glad it's nothing worse

I'm pretty stoked about it. The blood is migrating around my legs so my quad and hammie are now eggplant colored instead of blue and yellow, but the discomfort is easing some.

[Sfla80]

I'm pretty stoked about it. The blood is migrating around my legs so my quad and hammie are now egplant colored instead ofr blue and yellow, but the discomfort is easing some.

So this is like a hemotoma?

No need to drain or anything?

[almostgone]

Glad to hear no tear etc, AG!

Do you think by breaking that scar tissue up that you'll get better ROM out of the leg now(if it was a problem prior)? I ask b/c when I finally do break through scar tissue in my R shoulder it's the loudest pop, but fortunately it's not happened in a negative way...

I'm hoping so. Hopefully leg exercises will get better, too. Hacks have been giving my right leg/knee grief for some time, so maybe this will turn into a positive incident.

[almostgone]

So this is like a hemotoma?

No need to drain or anything?

It should slowly reabsorb/dissipate. The Dr. said she would have bet dollars to donuts that I had gotten hit in the leg until I mentioned that I had injured this same leg years ago.

[NACH3]

I'm hoping so. Hopefully leg exercises will get better, too. Hacks have been giving my right leg/knee grief for some time, so maybe this will turn into a positive incident.

That'd be a blessing in disguise

[almostgone]

I'm defo going to keep.up with the stretches. The wife has been helping me by slowly applying tension to my foot and pushing it towards my glutes. Once I get to the point that I feel a really good stretch, I start counting for a long 20 count or so.

[Bio-Active]

Good grief.... My legs are just destroyed from this morning. I like it

[marcus300]

Really sorry guys but ive been busy with my project and work so haven't caught up on the thread but really wanted to post this video.

PLEASE EVERYONE WATCH IT

Dorian speaks exactly what I preach

[kelkel]

Well, the MRI came back showing no tears but it did indicate a large hematoma/puddle of blood. Dont think they needed imaging to see that.
Looks like the fascia pulled loose from the scar tissue of the old injury. Dr. offered to refer me to an ortho for rehab exercises, but I already know what they are. I'll just make dang sure to do them this time. Told me to come see her immediately if any issues arise and to use good judgement regarding the amount of weight when I start back to working legs. Her suggestion is keep up with the stretches, and gradually start working back into bodyweight exercises over the next few weeks before getting back to loading plates on the bar/machine. Sounds like I may have gotten pretty lucky, so I'm thankful for that!
Going to lightly wrap my quad and go.to the shop to work shoulders here in a bit.

You did get lucky. It very well could have been worse. Glad it's recoverable.

[kelkel]

It should slowly reabsorb/dissipate. The Dr. said she would have bet dollars to donuts that I had gotten hit in the leg until I mentioned that I had injured this same leg years ago.

I remember someone mentioning "blunt force trauma".......

[almostgone]

You did get lucky. It very well could have been worse. Glad it's recoverable.

Thanks, Kel, and yes sir, honestly, it worried me somewhat. Still will ease back into it cautiously.

[almostgone]

I remember someone mentioning "blunt force trauma".......

As soon as she said it, you popped into my brain.

[almostgone]

Off to the shop to work shoulders.

[almostgone]

Geez, when it rains, it pours. I'll lift tomorrow. The wife just got a phone call. She just had a 44 year old cousin found dead at home yesterday (family has requested an autopsy) and now she had an aunt pass away. Going to spend a little time.with her before I go to work.
Look for a shoulder lift from me tomorrow, guys.

[Sfla80]

Geez, when it rains, it pours. I'll lift tomorrow. The wife just got a phone call. She just had a 44 year old cousin found dead at home yesterday (family has requested an autopsy) and now she had an aunt pass away. Going to spend a little time.with her before I go to work.
Look for a shoulder lift from me tomorrow, guys.

Ugh very sorry to hear this ag. Best wishes go out to you and your wife from the sfla family

[Hazard]

Damn AG..... Sorry to hear this. Best wishes to you and the wife.

[NACH3]

Wow... Im so sorry to hear that, AG! Positive thoughts & Prayers go out to You and your Wife!

[NACH3]

Really sorry guys but ive been busy with my project and work so haven't caught up on the thread but really wanted to post this video.

PLEASE EVERYONE WATCH IT

Dorian speaks exactly what I preach

Sounds like an echo in here!!

PS - check DYs shirt out...

[somewhatjacked]

Geez, when it rains, it pours. I'll lift tomorrow. The wife just got a phone call. She just had a 44 year old cousin found dead at home yesterday (family has requested an autopsy) and now she had an aunt pass away. Going to spend a little time.with her before I go to work.
Look for a shoulder lift from me tomorrow, guys.

Sorry to hear this.

Sending positive and healthy vibes.

[Bodacious]

Dang AG sorry to hear that man. Prayers sent! If you need anything let me know.

[marcus300]

Geez, when it rains, it pours. I'll lift tomorrow. The wife just got a phone call. She just had a 44 year old cousin found dead at home yesterday (family has requested an autopsy) and now she had an aunt pass away. Going to spend a little time.with her before I go to work.
Look for a shoulder lift from me tomorrow, guys.

Very sad, sorry to hear tis mate

[marcus300]

Calves still hurting really bad, did some serious damage to them. I think I went to far

[marcus300]

Just for you Nach after your request,

relaxed

[marcus300]

Shoulders

Cybex seated side lateral
3 warm up sets
1 working set to failure plus 2 forced reps

Viking shoulder press
2 feel sets
1 working set with 2 drop sets

pulley face pulls
2 working sets

shrugs on the shrug T bar
2 working sets both with drops to halves and no movement.

[marcus300]

Had another blood test to day and consultant later on in the month, hopefully I will be discharged. I live in hope

[almostgone]

Calves still hurting really bad, did some serious damage to them. I think I went to far

What? Who are you and what have you done with Marcus?

Just kidding, big guy. I can only imagine how long that damage will be felt.

[almostgone]

Had another blood test to day and consultant later on in the month, hopefully I will be discharged. I live in hope

Got my fingers crossed for you, Marcus.