**Marcus's HIT Dungeon**

[Hazard]

Got chest/abs in with a posing session

Smith press
Hammer strength
Pec dec

Keeping strict form with slower and more controlled reps but lightening the load. While I'm cruising on trt doses. Weight is holding at 257-260.

Probably going to be a month atleast, if not longer, before I can blast

[Sfla80]

Got chest/abs in with a posing session

Smith press
Hammer strength
Pec dec

Keeping strict form with slower and more controlled reps but lightening the load. While I'm cruising on trt doses. Weight is holding at 257-260.

Probably going to be a month atleast, if not longer, before I can blast

Weren't u just on??

How did that go?

[GirlyGymRat]

Thx Girly I'm at work so and was waiting for our Chiro to come in and I'll surely ask her! thank you How you feeling today after your w/o?

Heading to soak in a tub of Dead Sea salts! No joke! Lolololol

Was it a rib?

[Hazard]

Weren't u just on?? How did that go?

Been off for a bit now. Since maybe mid December? Everything went extremely well. Next go I'm looking for more size again. It's my last push before a show in August

[Sfla80]

Been off for a bit now. Since maybe mid December? Everything went extremely well. Next go I'm looking for more size again. It's my last push before a show in August

Short bursts??

Edit maybe time is just flying by for me lol

[Hazard]

Short bursts?? Edit maybe time is just flying by for me lol

LMAOOO

Yea from now on I'm doing short bursts.... 4-6 weeks

[NACH3]

Y

Got chest/abs in with a posing session

Smith press
Hammer strength
Pec dec

Keeping strict form with slower and more controlled reps but lightening the load. While I'm cruising on trt doses. Weight is holding at 257-260.

Probably going to be a month atleast, if not longer, before I can blast

Nice session brotha - I've been doing more TUT and it's been kicking my arse :-)

Eating big or carb cycling(priming)?

[NACH3]

Heading to soak in a tub of Dead Sea salts! No joke! Lolololol

Was it a rib?

Nope! She did adjust my shoulder and that was amazing as long as it lasted(it's so structurally fvked) everytime I go and lift I put all the kinks right back in... If I don't get this fixed its going to create lots of pulls and limit my time in the gym... I'm looking to see if my INS will cover anymore PT!

[Sfla80]

LMAOOO

Yea from now on I'm doing short bursts.... 4-6 weeks

Lol makes more sense

I'm trying to but only doing long esters so front loading and doing 6-8

[BG]

I've been doing more TUT and it's been kicking my arse :-)

same here

[NACH3]

same here

I like it! It's painful that's for sure

It's really helping with the shoulder though so I'll keep going with it... For a little or depending how I feel is what's been dictating my protocols - pretty cool but I'd obviously love to be doing full on HIT(who wouldn't tho)

[almostgone]

Absolutely love lifting in the cooler temps.It was 37°F in the shop tonight.It went well although I almost decided to lay back down instead of lifting. The wife reminded me I would hate myself later if I didn't go lift.
Getting less and less discomfort from my quad so I figure I MIGHT try some light leg extensions, calf raises, and maybe some moderate leg presses later in the week. It's been about 3 weeks.since the sh!t hit the fan and the bruising is really starting to clear up.

RC exercises and broomstick stretches

D'bell shoulder press-2 w/u, Work1-6+,drop,3+,drop,fail,drop,4+. Short minute rest and then Work2- 5+ reps @ the weight I failed on the second drop of the first working set. Did a 5 count hold on the positive portion of all of the partial reps.
Seated side lateral-2 w/u, Work1-4+,drop,3+,drop,3+. Minute rest. Work2-4+ reps. Painful 10 count hold on all partials.
D'bell rear laterals/rev flyes- 2 w/u, Work-7+,drop,2+,drop,3+. 5 count hold on all partials.
B'bell shrugs- 2 w/u, Work1(front)- 8+-3+-1+. Did a long 5 count hold on last partial. Work2(rear)- 8+,drop,3+ w/ a 10 count hold on last partial.
D'bell shrugs from the side- grabbed the 80s and repped to failure.9+ reps w/ a very painful 10 count hold on last partial. My whole upper body was shaking on that long count hold.

A little slow, but I did throw 2 working sets at a few muscles and I'm still respecting the quad until it is fully healed. Ended up 41 minutes total including storing bells and stripping plates.
I texted the wife when I was done and she came.down to the shop to help me round up my stuff so I could get ready for work. She commented that lifting must have gone well. Said I was grinning and my face was shiny as a spanked baby's @ss.

[Hazard]

Absolutely love lifting in the cooler temps..It went well although I almost decided to lay back down instead of lifting. The wife reminded me In would hate myself later if I didn't get down to the shop. Getting less and less discomfort from my quad so I figure I MIGHT try some light leg extensions, calf raises, and maybe some moderate leg presses lager in the week. It's been about 3 weeks.since the sh!t hit the fan and the bruising is really starting to clear up. RC exercises and broomstick stretches D'bell shoulder press-2 w/j, Work1-6+,drop,3+,drop,fail,drop,4+. Short minute rest and then Work2- 5+ reps @ the weight I failed on the second from set. Did a 5 count hold on the positive portion of all of the partial reps. Seated side lateral-2 w/u, Work1-4+,drop,3+,drop,3+. Minute rest. Work2-4+ reps. Painful 10 count hold on all partials. D'bell rear laterals/rev flyes- 2 w/u, Work-7+,drop,2+,drop,3+. 5 count hold on all partials. B'bell shrugs- 2 w/u, Work1(front)- 8+-3+-1+. Did a long 5 count hold on last partial. Work2(rear)- 8+,drop,3+ w/ a 10 count hold on last partial. D'bell shrugs from the side- grabbed the 80s and repped to failure.9+ reps w/ a very painful 10 count hold on last partial. My whole upper body was shaking on that long count hold. A little slow, but I did throw 2 working sets at a few muscles and I'm still respecting the quad until it is fully healed. Ended up 41 minutes total including storing bells and stripping plates. I texted the wife when I was done and she came.down to the shop to help me round up my stuff so I could get ready for work. She commented that lifting must have gone well. Said I was grinning and my face was shiny as a spanked baby's @ss.

Lol nice man! Keep it light on the quads and maybe higher rep. Get some blood in there.

[almostgone]

Lol nice man! Keep it light on the quads and maybe higher rep. Get some blood in there.

Most definitely. Have been having the wife help me stretch my quads every other morning. Slowly getting a tad more range of movement/am able to get the heel of my foot closer to my glutes.

[almostgone]

Saw this at another place and thought it would be suitable.

[DCI]

Shoulders last night with cardio. Was good I have to say.

Tonight is legs gonna be fun

[krugerr]

I hit chest this morning. I usually dont have a spotter, but this morning my Brother was around, so helped with forced /negs to bring up the intensity. Its been 6 hours and my chest is still spasming at work.

[kelkel]

Most definitely. Have been having the wife help me stretch my quads every other morning. Slowly getting a tad more range of movement/am able to get the heel of my foot closer to my glutes.

I've yet to find the need to get my heel next to my glute.

[almostgone]

I've yet to find the need to get my heel next to my glute.

LOL, can't see it being a necessity in most cases and would probably only be useful for kicking my own @ss. I don't know that I'll ever get there, but my quads are feeling better/looser. I've always gotten a weird pull/pain in my right knee during hacks so I'm hoping a little more flexibility will help with that.

[novastepp]

LOL, can't see it being a necessity in most cases and would probably only be useful for kicking my own @ss. I don't know that I'll ever get there, but my quads are feeling are feeling better/looser. I've always gotten a weird pull/pain in my right knee during hacks so I'm hoping a little more flexibility will help with that.

AG, I had a pretty nasty case of tendonitis in my left knee, and I know that is not your issue, but I just wanted to say that, when the pain was finally gone, and after a lot of ice and ibuprofen, I could flex my quad without discomfort and thought I was good to go. WRONG.

Didn't even go heavy on legs, but the pain was worse than when it happened. I had to take off another 4-6 weeks I think until only a few weeks ago. I can tell a difference in my left quad when I flex, it will have to catch back up to my right.

My point is, even when the swelling is gone, and all feels well, take it slow. I missed out on almost 2 month's of possible leg work because I thought I was better: no pain doesn't always equal good to go. Just a friendly reminder.

[almostgone]

AG, I had a pretty nasty case of tendonitis in my left knee, and I know that is not your issue, but I just wanted to say that, when the pain was finally gone, and after a lot of ice and ibuprofen, I could flex my quad without discomfort and thought I was good to go. WRONG.

Didn't even go heavy on legs, but the pain was worse than when it happened. I had to take off another 4-6 weeks I think until only a few weeks ago. I can tell a difference in my left quad when I flex, it will have to catch back up to my right.

My point is, even when the swelling is gone, and all feels well, take it slow. I missed out on almost 2 month's of possible leg work because I thought I was better: no pain doesn't always equal good to go. Just a friendly reminder.

Good point and thanks. I plan on being very conservative with any leg lifts until I'm defo healed. It's going to be a slow, gradual process for quite some time yet.

[almostgone]

Time to crash. You day shift guys have a nice day.

[NACH3]

Morning guys/gals(GGR is back)

Well im sure my back needs another rest day(plus it's pouring out here making me tighten up) time to roll! Im really itching to get in there... However, this spot is in the middle of my back and one wrong move and I'll be out for wks(have had this many times just need to let it heal :/ but calves are in order today - gotta get my mind ready!

Have a kicka$$ day people!

[NACH3]

I've yet to find the need to get my heel next to my glute.

Me neither but I can do it lol... It's the plantar flexion flexibility I would like to get more of!

Besides bands do you know any other way to stretch your plantar flexion(flexibility)? Platz's is insane!

[Sfla80]

Morning guys and gals

Just got back from killing my back

Wide grip pd 3w 1f 1w dd

Seated cg rows 1f 1w dd

Underhand grip smith bent over rows 1f 1w 1d

One arm rows using tbar machine 2sets

Standing straight arm pull downs dd

Hypers

Fried my back.

Kinda excited for my ortho apt....find out what's wrong with my knee ( although think ag might be right with my shoes and standing all day) hopefully no mri

[Bodacious]

Morning guys/gals!!

Just got back from doing some Chest...

I went with pre exhaust

DB Slight Incline Flys 3f (12,10,10) 1w 8 reps

DB Incline Flys 3f (10,10,9) 1w 7 reps

Then went to Machine Flys cables at the bottom 1f 15 reps 2W 12 and 10 reps

Slight DB Incline Press 2F 1W ( Chest was pretty much shot once I got here)

Decline BB 1F 8 reps 1W 6 reps

Then I did.. Load the BB like you would when your doing t bar rows old school way. I was pressing it with it in the middle of chest 1F 2W 6 and 8 reps

15 mins of walking cardio.


I had a pump and chest was very tired at the end of the workout. Still nothing passed failure. Overall a good workout.

My pumps are nothing like they was when I was on a test cycle???? Wish they was..

Hope Everyone has a good day!!

[Bodacious]

Forgot to mention that the back is pretty dull after yesterday also.

[BG]

Running predisone so I only did only R C's , abs and cardio. Picked up some new president workout, took it a little late and only slept 3 hours. Thing are good though.

[clarky.]

Just back from doing tri's guys good session apart from my elbows giving me pure p!sh.

Slight incline lying db ex 1 working +rp 1 drop **new weight**

tri pd 3 sets stack

Behind head tri ex 3 sets stack

V bar pd 1 working 1 drop. Stack **new weight**

Dips 3 sets

And done

Now i can catch up on the thread hope everyone is doing ok.

[Sfla80]

Just back from doing tri's guys good session apart from my elbows giving me pure p!sh.

Slight incline lying db ex 1 working +rp 1 drop **new weight**

tri pd 3 sets stack

Behind head tri ex 3 sets stack

V bar pd 1 working 1 drop. Stack **new weight**

Dips 3 sets

And done

Now i can catch up on the thread hope everyone is doing ok.

Nice clarky!!!

[Sfla80]

Morning guys/gals!!

Just got back from doing some Chest...

I went with pre exhaust

DB Slight Incline Flys 3f (12,10,10) 1w 8 reps

DB Incline Flys 3f (10,10,9) 1w 7 reps

Then went to Machine Flys cables at the bottom 1f 15 reps 2W 12 and 10 reps

Slight DB Incline Press 2F 1W ( Chest was pretty much shot once I got here)

Decline BB 1F 8 reps 1W 6 reps

Then I did.. Load the BB like you would when your doing t bar rows old school way. I was pressing it with it in the middle of chest 1F 2W 6 and 8 reps

15 mins of walking cardio.

I had a pump and chest was very tired at the end of the workout. Still nothing passed failure. Overall a good workout.

My pumps are nothing like they was when I was on a test cycle???? Wish they was..

Hope Everyone has a good day!!

Bod getting back into it!

Nice session....and the pump is a little different for one the mind plays tricks on u too. Never feels the same off lol

[NACH3]

Running predisone so I only did only R C's , abs and cardio. Picked up some new president workout, took it a little late and only slept 3 hours. Thing are good though.

BG - I've been told to run prednisone for my shoulder... Does it help you? How is the bloat(moon face from it) of does it not affect you?!

[clarky.]

AG, Bod, Sfla nice sessions guys.

[Viking13]

Me neither but I can do it lol... It's the plantar flexion flexibility I would like to get more of! Besides bands do you know any other way to stretch your plantar flexion(flexibility)? Platz's is insane!

Take a lacrosse ball and work your plantar from inside all the way to the edge for a minute on each foot for up to five minutes total. It won't feel good, and you will be sore if you apply the needed pressure, but this will help reshape the foot and break up myofacial tissue and allow a more pliable foot overtime. Do this every day for two weeks and see how this helps.

[Viking13]

Running predisone so I only did only R C's , abs and cardio. Picked up some new president workout, took it a little late and only slept 3 hours. Thing are good though.

Obama has a new pre workout drink? Is it called illegal executive action?

[Sfla80]

Back from ortho.

He's is pretty positive it's a torn meniscus.

Said he felt a gap there.....mri on Friday night and follow up next tuesday.

Anyone ever had this? I don't believe it surgical but what else happens?

Also what about working legs? Really don't want to put off my blast coming up...was gonna start whenever it gets here

[Viking13]

Back from ortho. He's is pretty positive it's a torn meniscus. Said he felt a gap there.....mri on Friday night and follow up next tuesday. Anyone ever had this? I don't believe it surgical but what else happens? Also what about working legs? Really don't want to put off my blast coming up...was gonna start whenever it gets here

Here, both knees, partial tears. Depends what part of the horn the meniscus tear is in. If its in the part of the horn that receives blood you'll be able to rehab it and be fine after several weeks of rehab. Otherwise, you'll be looking at some sort of scope, or depending how progressive your surgeon is a new type of mesh/gel they use to regrow it in the knee. Either way it will shut down any hard leg work for 6-8 weeks. Save the blast bro, it will be there when it's time, your body is the shell you have to function in for the foreseeable future.

[Sfla80]

Here, both knees, partial tears. Depends what part of the horn the meniscus tear is in. If its in the part of the horn that receives blood you'll be able to rehab it and be fine after several weeks of rehab. Otherwise, you'll be looking at some sort of scope, or depending how progressive your surgeon is a new type of mesh/gel they use to regrow it in the knee. Either way it will shut down any hard leg work for 6-8 weeks. Save the blast bro, it will be there when it's time, your body is the shell you have to function in for the foreseeable future.

Thanks vikings....

Guess we will wait to see what the mri says.

He did an xray cause he had to show insurance nothing was there for the mri. So it's definitely not arthritis.

But have all the symptoms of a tear.

[marcus300]

Killed arms the other day

Tricep

just a couple of high rep sets on the pushdowns


DB single over head extension
3 warm up sets
1 working set to failure plus 2 forced

machine dips
2 feel sets
1 working set to failure plus 2 rest pause

v bar pushdowns
1 feel set
1 working set with 3 drops


Biceps

seat db curls
2 feel sets
1 working set to failure plus 2 drop sets

db preacher curls
2 feel sets
1 working set to failure plus 2 forced 2 negs

Forearms
1 feel set hammer curls
1 working set with 2 drop sets

BB wrist curls - thick bar
3 sets to pure pain - leg shake

[NACH3]

Just got back from BACK/calves fvk me I did it right this time you fuking cvnt can't even walk now!

Stretching lots walking on incline etc more stretching
Back went with less ex's but it felt good - nothing bothered that spot in the middle of my back - so I went for it but stayed away from T-bars and deads & hypers today

1. CG Pulldowns(palms facing - great stretch) especially for lat width lmao
3 warms 2w DD higher end reps(8-12) drops(3-5+)

2. Seated underhand grip hammer strength pulldowns(chest on pad/& arch to activate lats)
2warms 2w higher end reps TUT

3. Smith BB bent over row(just in case back couldn't handle the position)
2 warms 2w(225) high end reps(10ish/6-8) drop TUT 6-8

4. Seated long bar rows(higher end reps)
2w DD TUT blasted my upper back(rhomboids teres major/minor)

Calves
Standing Double Bounce(25)/plate - double bounce 25/floor - double 25 screaming literally
X3 reduced weight to fit me failing at or even b4 25 w/the load(but I finished all 25 every fvking set) so fvk off I can't walk already haha I absolutely love it!

Extensions
2w to faikure and holding squeeze 15+ rep range

Lying leg Curls
Warms 1w drop higher end reps
I hobbled out like a damn penguin(on my heels) lol
Weights done 34min not counting warm stretching etc