**Marcus's HIT Dungeon**

[NACH3]

In the gym that's me man hahahahaha.

I can absolutely relate my friend! I had one guy come up and ask(when I was walking out) 'man your scary in there you look evil' lol it was classic b/c he said after we spoke wow your actually a nice guy... I said how bout that!

[Viking13]

I can absolutely relate my friend! I had one guy come up and ask(when I was walking out) 'man your scary in there you look evil' lol it was classic b/c he said after we spoke wow your actually a nice guy... I said how bout that!

Hahahaha. BUT, why did you approach me if you even got a hint of me being a douche Lilly? That's my point though, they always do for some reason. Even my wife knows not to talk to me when I'm lifting, ofcourse she still does lol

[kelkel]

Looking forward to getting back into upper body.

Awesome! That's how I was after Back and Shoulders this afternoon. Simply killed it. Changed the pace of the rep which was a nice change of, well, pace.

[NACH3]

Hahahaha. BUT, why did you approach me if you even got a hint of me being a douche Lilly? That's my point though, they always do for some reason. Even my wife knows not to talk to me when I'm lifting, ofcourse she still does lol

This is true! Always get that one following or always around you, and suddenly.... 'Hey' lol just ignore or say sorry I'm working nog conversating lol!

The wife thing... Your on your on your own for that one

[Viking13]

This is true! Always get that one following or always around you, and suddenly.... 'Hey' lol just ignore or say sorry I'm working nog conversating lol! The wife thing... Your on your on your own for that one

Well, I've been lifting at home for about 7 years now, so thankfully I don't have to be a dick to folks lol

That's wife thing, yeaaaaaaaaa, well that's the one downfall to lifting at home

[Viking13]

Allright guys and girl, put in a SOLID leg work out. Hit my working set number of reps squatting. Now Im going to change things up, Im going to start 10-7-4 rep range to start, Ive wanted to go heavier for a while but the little back issue set me back. Im going to go with that one week then the next a 20+ rep working set to get my wind up, I gas out at 14 on my working set, 10 easy, to 12 hard, 13-14 pushing for dear life. So I plan on 6 weeks of this then I want a working set of 20 (of my normal weight) with in 3 weeks of going back to HIT. Legs 3 feelers, 1 working of 14 to failure Platz style leg press, 4 sets Legs press feet high and wide for hams Heavy extension Slow single leg curls 3 different calve exercise Drove home euphoric, been a while, made me happy. Looking forward to getting back into upper body. Im still sore from back on Wednesday and I didnt go very hard

Killed it. PLATZZZZZZZZZZZZ!!!

[novastepp]

Allright guys and girl, put in a SOLID leg work out. Hit my working set number of reps squatting. Now Im going to change things up, Im going to start 10-7-4 rep range to start, Ive wanted to go heavier for a while but the little back issue set me back. Im going to go with that one week then the next a 20+ rep working set to get my wind up, I gas out at 14 on my working set, 10 easy, to 12 hard, 13-14 pushing for dear life. So I plan on 6 weeks of this then I want a working set of 20 (of my normal weight) with in 3 weeks of going back to HIT. Legs 3 feelers, 1 working of 14 to failure Platz style leg press, 4 sets Legs press feet high and wide for hams Heavy extension Slow single leg curls 3 different calve exercise Drove home euphoric, been a while, made me happy. Looking forward to getting back into upper body. Im still sore from back on Wednesday and I didnt go very hard

Dude, hell yes! I love this post, BG. Glad you got in there and destroyed it.

[novastepp]

Awesome! That's how I was after Back and Shoulders this afternoon. Simply killed it. Changed the pace of the rep which was a nice change of, well, pace.

Haha. Good things are good.

[NACH3]

Morning guys & girl(s)
Back and Delts are still hammered! Im all outta sorts but a nice chest w/o is up today! We'll see im hoping a day of stretching/lacrosse ball in rears and ice/heat yesterday should have my RCs loosen up moreso...

Have a great w/e all!

[novastepp]

I do not currently have a compression fracture. However it is clear that my T8 and T9 vertebrae bodies are smaller than the rest, which indicates some sort of compression or injury but I cannot think of any. Ortho said it could just be due to my kyphosis. Currently no vertebrae are in any disk spaces, and although some of my vertebrae are pitched/wedge I have adequate disk space at this time.

I'm lucky, because both my chiropractor and ortho said normal therapy is physical therapy to strengthen the spine, but they both said I've got that covered. I thought that was appropriate to mention in this thread. I know I'm not the biggest guy around, but it's nice to know you're not normal.

Last bit of therapy is regular stretching, which I do but can improve, and massage and chiropractic adjustments. The name of the game is mobility. So exercise, stretching, massage, and joint adjustments can improve my symptoms significantly, and both are hopeful I can become pain free, which is my ultimate goal.

Thought I would share my journey in case anyone ever has spinal issues they can discuss.

Plus you are all a great support system and I very much appreciate this thread.

[novastepp]

Oh and my calves are ferociously sore!

[BG]

Awesome! That's how I was after Back and Shoulders this afternoon. Simply killed it. Changed the pace of the rep which was a nice change of, well, pace.

Sweet buddy!

Im excited, I want to be able to fully train, having work outs that are let downs started taking its toll on me.

[Sfla80]

Arms this morning

DB over head 3w 1f 1w (85) DD

Ez bar push downs 1f 1w (180) DD

One arm dB incline skulls 2w

Rope pull down into cable kick backs 2w with DD on ropes

Bis

Heavy bent over dB iso curl 2f 1w (50) DD

Seated dB curls (palms up) 1f 1w (35s) dd

Close grip ez bar cable curl 2w dd

1 set of single arm hammer strength preacher's. ....had nothing left...shouldn't have even attempted lol.

Good news (although probably water) I'm up 4.5#s.

[clarky.]

Arms this morning

DB over head 3w 1f 1w (85) DD

Ez bar push downs 1f 1w (180) DD

One arm dB incline skulls 2w

Rope pull down into cable kick backs 2w with DD on ropes

Bis

Heavy bent over dB iso curl 2f 1w (50) DD

Seated dB curls (palms up) 1f 1w (35s) dd

Close grip ez bar cable curl 2w dd

1 set of single arm hammer strength preacher's. ....had nothing left...shouldn't have even attempted lol.

Good news (although probably water) I'm up 4.5#s.

Nice session Sfla.

[clarky.]

Did chest and a wee bit delts this afternoon fellas. Pullback

Lots of stretching

Incline db press 2 sets

Incline db fly 2 sets

Pec dec 3 sets

Cable fly 3 sets

Rev fly cable 3 sets a side

Db side raises 3 sets a side. Standing

Seated db side raises 2 sets

Done.
Going to rest for two days and see if it makes any difference i really don't have any nrg the now. I'll get some bloods done asap and see whats going on.
Maybe nothing maybe i just need a rest we'll see fallas.

[Sfla80]

Did chest and a wee bit delts this afternoon fellas. Pullback

Lots of stretching

Incline db press 2 sets

Incline db fly 2 sets

Pec dec 3 sets

Cable fly 3 sets

Rev fly cable 3 sets a side

Db side raises 3 sets a side. Standing

Seated db side raises 2 sets

Done.
Going to rest for two days and see if it makes any difference i really don't have any nrg the now. I'll get some bloods done asap and see whats going on.
Maybe nothing maybe i just need a rest we'll see fallas.

Same clarky!

Rest up sir

[Igifuno]

Great session guys. Planning on a nice weekend of fueling.

Ate a big breakfast and went on a nice drive. The sun is out and it's one of those days where it's cold but the sun is hot when it's on you. Picked the wife up and went to the store to get some things and about to get a haircut now.

Gong home afterward, going to cook a steak and rice then maybe go out again. It's such a nice day I don't want to spend it inside.

Hope everyone has a great weekend!

[BG]

Great session guys. Planning on a nice weekend of fueling.

Ate a big breakfast and went on a nice drive. The sun is out and it's one of those days where it's cold but the sun is hot when it's on you. Picked the wife up and went to the store to get some things and about to get a haircut now.

Gong home afterward, going to cook a steak and rice then maybe go out again. It's such a nice day I don't want to spend it inside.

Hope everyone has a great weekend!

Just did the same. We went to the supplement store now I'm waiting for a hair cut
Sides not the top.

[novastepp]

In bold... When starting HIT... I was playing around with RPs into drops(which is a great beyond failure protocol) for chest - I don't see the main point in implementing this w/chest only b/c of the possibility of injuring yourself... It's a lot of weight w/no spot and IMHO DROP SETS are your best protocol... Arms/shoulders(lateral raises etc etc) then try it... It's a great beyond failure method but go in with a plan on using either RPs or drops... When your more comfortable try hitting your working set + RP into a drop - arms are great for RPing imho... Plus w/unilateral ex's you can give yourself forced reps into negatives - even better just giving my opinion - as back(main mass builders/compound movements etc)/& chest are hard w/out a spotter to go into RPs... Can you sure! I think drop setting w/out a partner is a better protocol(w/chest & back) just my humble opinion(we're all different) Edit** when you say ending on a negative - you really haven't gone into any forced reps yet so true failure hasn't been reached(it's very close) but now that negative isn't tearing those fibers any deeper unless your reaching true positive failure first... Just something I noticed.. Your better off dropping the bells then going directly into your drop set(s) depending on rep range... Make sense? Nice session

Hitting chest here in a bit and will be rolling through failure with this advice in mind, Nach. I'm going to suffer through the failure rep, make sure I have weight set up to drop and then hit a drop set. I may do set 1 then drop. Then after a min of rest, hit a second set starting with my drop weight and then drop from there. I think Haz might set his workouts up this way.

Either way, thanks for the advice y'all.

[novastepp]

Great session guys. Planning on a nice weekend of fueling. Ate a big breakfast and went on a nice drive. The sun is out and it's one of those days where it's cold but the sun is hot when it's on you. Picked the wife up and went to the store to get some things and about to get a haircut now. Gong home afterward, going to cook a steak and rice then maybe go out again. It's such a nice day I don't want to spend it inside. Hope everyone has a great weekend!

Been out all day here as well. Came in to eat, post, then lift.

Great sessions everyone.

[Igifuno]

Just did the same. We went to the supplement store now I'm waiting for a hair cut Sides not the top.

You reminded me that I have a $10 credit to vitamin shoppe I have to use or lose! Will be stopping by on my next outing.

[Viking13]

^^^^^^ hard work today guys!!

40 minutes on the bike- heart rate 130s. AM fasted cardio, and a ton of mobility work after.

[Sfla80]

You guys take a lot of NSAIDS I see here....anyone take prescribed one?

And if so any side effects?

I'm having issues, would rather not say....but by Google it does happen.

Doc doesn't have a non work hour service.

[kelkel]

Just did the same. We went to the supplement store now I'm waiting for a hair cut
Sides not the top.

Negotiate for half price.

[NACH3]

Chest S/S flys into Presses - tried staying in the higher rep range as well so lots of switching bells(well it seemed like it) lol
Stretching rolling abs RCs(still were sore but was gtg) hurts like hell now tho

1. Reg Incline - Flys then presses s/s'd
3 warm ups 2 feelers
Flys(75s)/press(85s) 11/10+
Same weight - 8+/6-7 drop for presses 4

2. Slight Incline - flys then presses s/s'd
3 feelers
1w flys(75s) 8+/presses(100s) 6 drop used 75s for 5 fried then into flys again 4

3. Vertical chest press
3 warm ups - 1w(stacked) 8+ DD(same weight)6/3-4

Good session done weights in 32min very intense! Not counting my stretching RCs etc
Great sessions Clarky, Sfla, BG!

[BG]

Shitty day at the gym, was tired from legs, plus got laid this morning. Had a shitty work out then lost my phone, Im starving and have no way to know when my wife is coming home. Im pissed off.

[Viking13]

Shitty day at the gym, was tired from legs, plus got laid this morning. Had a shitty work out then lost my phone, Im starving and have no way to know when my wife is coming home. Im pissed off.

Atleast you got laid.

[Igifuno]

Yeah, nice job on the sex, BG.

[Viking13]

I dropped my kid on the crib playing with her today. One staple to the head. I feel like a fvckin idiot of a father, and I haven't been laid since Monday. Gayyyy

[Igifuno]

I dropped my kid on the crib playing with her today. One staple to the head. I feel like a fvckin idiot of a father, and I haven't been laid since Monday. Gayyyy

Ouch man.. Sorry that happened to you. Accidents happen and it could have been worse. Glad she's ok.

[BG]

Atleast you got laid.

Lmao, I found my phone when my wife came home and called. Agreed, got laid and found my phone, not bad Ill take it

[Viking13]

Ouch man.. Sorry that happened to you. Accidents happen and it could have been worse. Glad she's ok.

Thank you guy.

[BG]

I haven't been laid since Monday. Gayyyy

Yeah, nice job on the sex, BG.

What are you guys in a dry spell?

[Igifuno]

What are you guys in a dry spell?

lil bit. The wife asked me to get a pregnancy test last week so she's all paranoid now. She's not pregnant, but won't have sex without a condom, so I'm all like, whatever.

It happens once and a while and takes her a few weeks to get over it. I need to just get the vasectomy. She's been wanting me to forever now.

[almostgone]

You guys take a lot of NSAIDS I see here....anyone take prescribed one?

And if so any side effects?

I'm having issues, would rather not say....but by Google it does happen.

Doc doesn't have a non work hour service.

I take Voltaren, Sfla. I haven't had any issues, but I usually don't take the Voltaren for more than 2-3 weeks. If I can get by with stretching, flossing the muscle, heating pad then I go that route.
However, there are times that I have to use the script Nsaids and/or relaxers.

[Sfla80]

I take Voltaren, Sfla. I haven't had any issues, but I usually don't take the Voltaren for more than 2-3 weeks. If I can get by with stretching, flossing the muscle, heating pad then I go that route.
However, there are times that I have to use the script Nsaids and/or relaxers.

Ag, I am taking diclofenac.

I'm gonna stop taking them and see how I fewl. I knew taking them for long periods wouldn't be a good idea.

And I believe he gave me 3 or 4 months worth.

Gonna call GP Monday and see what he thinks

It never ends lmao :/

[kelkel]

Yeah, nice job on the sex, BG.

Quite the assumption.

[almostgone]

Ag, I am taking diclofenac.

I'm gonna stop taking them and see how I fewl. I knew taking them for long periods wouldn't be a good idea.

And I believe he gave me 3 or 4 months worth.

Gonna call GP Monday and see what he thinks

It never ends lmao :/

Voltaren= diclofenac sodium. I'm actually taking diclofenac sodium myself. I just am used to calling it Voltaren. It can be kind of rough on my guts if I take it for extended periods of time? A week or two at the prescribed dosage usually doesn't bother me though.

Edit: I usually get a script for Voltaren and Flexeril at my 6 month appointments, but I don't have them on automatic refill @ the pharmacy like I do most of my BP meds, etc. I just keep some/plenty of each on hand and.when the supply is getting low, I will call the pharmacy for a refill.

[novastepp]

Awesome day yesterday. Workout was a heavy hitter too.

Decline BB: working set was 8 and full failure on 9. Dropped for 2. Second set with the drop weight I got 5. Dropped again for 3. Murder.

Weighted push-ups. Working set was 6 and held that 7th rep for what felt like an eternity, but that ended up being a great half negative of failure. Did 2 forced negatives. Then I dropped and performed 3 until failure and then 2 forced negatives.

High rep resistance bands to flex and stretch for 10 seconds at a time, for 6 "reps".

Seated Lat raises: working set was 10 full reps until I started the half reps and quarters. Nach does these, and the burn at this point is intense.

Cable Lat raises, behind the back. Working set was higher reps, I got 16 with the right arm until I started half reps, 13 with my left.

Pretty awesome workout and I was huffing and puffing during the presses and then the burning pain showed up during shoulder movements.

Feeling tight and stiff this morning, stretching today.

P.s. Calves are still sore, getting a bit better, but damn that calf routine is incredible.

Hope you guys have a great day today.

[Sfla80]

Voltaren= diclofenac sodium. I'm actually taking diclofenac sodium myself. I just am used to calling it Voltaren. It can be kind of rough on my guts if I take it for extended periods of time? A week or two at the prescribed dosage usually doesn't bother me though.

Edit: I usually get a script for Voltaren and Flexeril at my 6 month appointments, but I don't have them on automatic refill @ the pharmacy like I do most of my BP meds, etc. I just keep some/plenty of each on hand and.when the supply is getting low, I will call the pharmacy for a refill.

It's funny ag...the doc didn't say take them ad needed or anything. Honestly he didn't even tell me he was giving it to me.

Went to check out and get the script for the mri and the nurse handed me the script for the vol.

I'm just gonna stop taking them either way.

Hopefully don't need them. ..will give me a good idea of how I feel and how long I can last.