**Marcus's HIT Dungeon**

[Igifuno]

Hey IGI great to see you, and you are doing well.

Clarky hello brother.. Congrats on the promotion!

[clarky.]

Clarky hello brother.. Congrats on the promotion!

Thank you. It really is good to see you around fella.

[kelkel]

Legs today (it is Wednesday)

Extensions: 15-20 reps, fast pace
Vertical Press: 2 sets 12-15 reps, closer foot placement than normal. Felt odd but good?
Squats: Wanted to do something different so stayed lighter and did two sets of 20 reps, non-lock. First set fine. Second set brutal, just brutal. My ass was on fire. Felt nauseus afterward.
Seated leg curls: 2 sets 12 ish reps
Calf crap.

Been about 45 minutes and finally over the nausea and having a protein drink.

[NACH3]

Hi fellas, did back earlier good session. **pullback**

Seated row 1 working TD. Med grip

T bar 1 working TD. Bar in corner as always

Db row 2 sets. 10 reps a set struggling

Seated row 1 working TD. Machine

Straight arm pd 1 working DD

Done, good session fellas, felt good.

Nice session there Clarky! As well as Igi, AG/Kel...

Seems like this weather change finally caught up to me and I've been battling the crud going around - everyone st dinner last night got sick too - ugh

A.R.T session scheduled for tonight!

Hope it's just something fast moving and out by tonight

Kickass all!

[NACH3]

Clarky hello brother.. Congrats on the promotion!

Missed that Clarky... Congrats my friend!

[Kyle1337]

Today was a nice rest day... except for the 10 hour work day in sub zero temps outside...

Anyway... In PCT right now and been hungry as fuvk, is this normal?

Also, in this PCT... I feel WAY WAY better than my last PCT, so that's a plus right?!?!

[kelkel]

So EAT Kyle! Use it to your advantage.
Hopefully the good feeling lasts for you.

[almostgone]

Been meaning to try ropes or putting the bar in front, but always just revert to presses or hacks. When I put the bar on my back I always feel like I'm going to rip a pectoral muscle.

My shoulder flexibility is lacking one one side, so I usually am most comfortable with high bar position. Occasionally, I can get the bar down to mid position and if it feels comfortable I roll with it.
I'm still tinkering and finding my groove, but love the way lots of squatting kicks my ass.

[almostgone]

Woke up with arms still nicely sore, but I have just a tad of light bruising up towards the delt end of the outer bicep head. Don't think I banged into anything at work or it would've been more bruised. It may just be when the beast jumped up into the bead between the wife and I and decided to step on me while he got situated?
Anyway, since arms are still toast, I did some very gentle stretching and rolling in that area. Labs coming up the 28th and Dr. appointment is Jan. 12.
When I got my shot today, my BP was 110/68, so that is looking good still. Hct is probably still holding from my last blood drain, but will see if I can get a friend to run it through the lab and not bother with the Dr. office.
I want all my lab values to look good since she agree to up the dose 3 months ago.
Shoulder lift still coming up and then play time w/ squats not long afterwards.

[almostgone]

Legs today (it is Wednesday)

Extensions: 15-20 reps, fast pace
Vertical Press: 2 sets 12-15 reps, closer foot placement than normal. Felt odd but good?
Squats: Wanted to do something different so stayed lighter and did two sets of 20 reps, non-lock. First set fine. Second set brutal, just brutal. My ass was on fire. Felt nauseus afterward.
Seated leg curls: 2 sets 12 ish reps
Calf crap.

Been about 45 minutes and finally over the nausea and having a protein drink.

And there is the inspiration for my next squat and calve session.

[RaginCajun]

Awwwww shit!

I knew it smelled different in here, hi Iggi!!!

Crushed some legs this AM

3x10 squats
3x10 leg extensions
3x10 leg curls
3x10 calf push downs
3x10 box jumps

Legs are jello!

[Proximal]

Morning all.

HIT tris & delts yesterday. Thought I could do it on 4 days rest, but should have waited - have had better. Since leg training is still in its preliminary stage, will do them again today though.

Have great days everyone.

[Igifuno]

Today was a nice rest day... except for the 10 hour work day in sub zero temps outside... Anyway... In PCT right now and been hungry as fuvk, is this normal? Also, in this PCT... I feel WAY WAY better than my last PCT, so that's a plus right?!?!

Yeah I would say a huge plus.. Take advantage of the good wellbeing and continue to make progress on pct.. Nice job.

[Igifuno]

Woke up with arms still nicely sore, but I have just a tad of light bruising up towards the delt end of the outer bicep head. Don't think I banged into anything at work or it would've been more bruised. It may just be when the beast jumped up into the bead between the wife and I and decided to step on me while he got situated? Anyway, since arms are still toast, I did some very gentle stretching and rolling in that area. Labs coming up the 28th and Dr. appointment is Jan. 12. When I got my shot today, my BP was 110/68, so that is looking good still. Hct is probably still holding from my last blood drain, but will see if I can get a friend to run it through the lab and not bother with the Dr. office. I want all my lab values to look good since she agree to up the dose 3 months ago. Shoulder lift still coming up and then play time w/ squats not long afterwards.

Still taking good care AG, I'm glad. I'm embarrassed to say I haven't done any blood work/labs in a while. BP is a little high too so I'm about to pull back and cruise a bit. Those big beasts still banging you up huh? Hope the HAW is well!!

[Igifuno]

Legs today (it is Wednesday) Extensions: 15-20 reps, fast pace Vertical Press: 2 sets 12-15 reps, closer foot placement than normal. Felt odd but good? Squats: Wanted to do something different so stayed lighter and did two sets of 20 reps, non-lock. First set fine. Second set brutal, just brutal. My ass was on fire. Felt nauseus afterward. Seated leg curls: 2 sets 12 ish reps Calf crap. Been about 45 minutes and finally over the nausea and having a protein drink.

Sounds intense and can feel the nausea as you described it.

Shoulders today.. DB presses after warmup.. Went to 70s for 4 reps and a force.. Left cuff feels like it needs to pop but won't and causing some pain. DB laterals first couple sets, then switched to single arm laterals 35sx6, then dropped to 25s for 6 more slow reps. Reverse pec dec for rears then some trap movements. Kind of took it easy today. 20 mins cardio then saw an old friend I haven't seen in 10 years so talked for a while. Off to work now. enjoy the day everyone.

[Igifuno]

Awwwww shit! I knew it smelled different in here, hi Iggi!!! Crushed some legs this AM 3x10 squats 3x10 leg extensions 3x10 leg curls 3x10 calf push downs 3x10 box jumps Legs are jello!

What's up me dirty Cajun brutha?! Missed you dude. How you be? Nice leg session.

[NACH3]

I'm home in bead - definitely have been laid out moreso... still getting to the gym but tbh - I'm struggling fellas... with my shoulder and all.

Last night that A.R.T session released something right after - felt great but it is tortuous lol - he(the Dr. in advanced kinesiology Chiro, ART) thinks if I get the titanium screws that are making my Glenohumeral head get caught and anchored into spots where it needs to be manually moved out of them.... very painful bone spurs - he felt all this and said we need to tear down all that scar tissue from the posterior down into my pec and my bicep(and the tie in).... lots of work ahead - just gotta keep the mind working in positive direction

[NACH3]

Been meaning to try ropes or putting the bar in front, but always just revert to presses or hacks. When I put the bar on my back I always feel like I'm going to rip a pectoral muscle.

Sounds like a RC/pec-delt tie in area... get as much blood in those rears and delts as possible brotha... I do it every session now.

[almostgone]

Sounds like a RC/pec-delt tie in area... get as much blood in those rears and delts as possible brotha... I do it every session now.

Try the broomstick stretches too. It helps my ROM so that I can reach back to pull.the bar in.
Also, the next time you go for a deep.tissue massage, have them focus on stripping your anteriors and pecs. Those muscle fibers seem to get particularly dense and coarse and will reduce your ROM.

[almostgone]

Still taking good care AG, I'm glad. I'm embarrassed to say I haven't done any blood work/labs in a while. BP is a little high too so I'm about to pull back and cruise a bit. Those big beasts still banging you up huh? Hope the HAW is well!!

Oh we're all slowly rotting away, but we're happy.

[Igifuno]

I'm home in bead - definitely have been laid out moreso... still getting to the gym but tbh - I'm struggling fellas... with my shoulder and all. Last night that A.R.T session released something right after - felt great but it is tortuous lol - he(the Dr. in advanced kinesiology Chiro, ART) thinks if I get the titanium screws that are making my Glenohumeral head get caught and anchored into spots where it needs to be manually moved out of them.... very painful bone spurs - he felt all this and said we need to tear down all that scar tissue from the posterior down into my pec and my bicep(and the tie in).... lots of work ahead - just gotta keep the mind working in positive direction

Can't even imagine the level of pain that you're having to deal with.. Rest up and take it easy. Do what you can and keep the blood flowing.. You've made incredible progress and sometimes, while we're climbing the mountain, we need to stop and reboot.

[Igifuno]

Sounds like a RC/pec-delt tie in area... get as much blood in those rears and delts as possible brotha... I do it every session now.

Exactly, it feels better after a few sets but feels like it needs to pop. Longer into the workout the better.

[almostgone]

Ok, past my bedtime. Y'all have a good one.

[NACH3]

Ok, past my bedtime. Y'all have a good one.

You do the same, AG!

[clarky.]

Did arms earlier fellas, great session. Am out shopping just now post in a wee while.

[NACH3]

Can't even imagine the level of pain that you're having to deal with.. Rest up and take it easy. Do what you can and keep the blood flowing.. You've made incredible progress and sometimes, while we're climbing the mountain, we need to stop and reboot.

Thank you Igi.... I agree - I'm thinking after a few sessions(or this ART and this guy was good) told him a few things but once he got in there he started telling me what they did I was impressed!

Yep just keep that blood flowing and I can still do most movements it's working back up without tweaking anything that I need be sure about!

Regarding your RC - if it feels better as the w/o goes on... then definitely try a lil more with in the beginning has helped b/c depending on which BP is being hit I too, get looser as my session goes on!

[clarky.]

Morning fellas, did arms yesterday and it went great. ** pullback**

Standing db curls 1 working DD

Incline db curls 1 working TD

Db preacher 1 working 1 drop back of bench

Slight incline CG bench 1 working DD

Incline lying db tri ex 1 working 1 drop

Tri pd 1 working DD

Done, fried for a pullback, great session burned like fvck.

[clarky.]

Shoulders or chest the night fellas, either or no matter i'll hit the other one the mora. Well fellas that's another wk done again eh, hope everyone has a good safe wk end. I'll report back the night.

[Igifuno]

Nice session clarky.. Back for me tonight. Another holiday party may get in the way but hoping to get in there.

[Proximal]

Good morning all. My version of legs yesterday, rest today - then back/bi's tomorrow. Good luck with the shoulders gents, let me know if I can be of any help. Have awesome weekends.

[Igifuno]

Didn't get in there for back yesterday and have another holiday party tonight. May have to skip today as well. Wanted to get in there during the day but too busy. Wanted to hit chest and arms this weekend but it is what it is.

[almostgone]

Didn't get in there for back yesterday and have another holiday party tonight. May have to skip today as well. Wanted to get in there during the day but too busy. Wanted to hit chest and arms this weekend but it is what it is.

That's the way things seek to work for me as well. I just try to make it count when I do get to hit the shop.

[Back In Black]

And there is the inspiration for my next squat and calve session.

Those 20 rep squats, they are the future. And the past.

[clarky.]

Hi fellas, i did shoulders and traps earlier. Good session, ** pullback**

Standing db side raises 1 working DD

Seated db side raises 2 sets 8 ish a set

Seated shoulder press 1 working DD. Smith

Rev cable fly 3 sets

Rev pec dec 2 sets

BB shrugs 3 sets smith

Behind back shrugs 1 set piss i know machine

Done, don't know how many reps a set on shrugs fellas lol i just went to town on them. Good session though, i can feel it the now, rev flys were great i really really got a good conection with them the night.

[almostgone]

Those 20 rep squats, they are the future. And the past.

Si'. I believe I'm getting addicted to them, even if I get stuck at 10-12 reps and have to grab 5-6 deep breaths while staying at the top of the rep and then continuing on to 20 reps.
I know when I was younger (quite some time ago), 20 rep squats, gallons of milk, and real home cooked food were what all the old school guys preached.
After I tore my lower back years ago, I began camping out on the leg press. Getting back to squats has been a blast and a real no-shitter of an exercise.

[almostgone]

Just got the beast back in the truck from his checkup. He is a tad lighter than last year (261# vs. 278#) but everything checked great. Currently he is raising hell at the world and fogging up the inside of the truck.

[clarky.]

Just got the beast back in the truck from his checkup. He is a tad lighter than last year (261# vs. 278#) but everything checked great. Currently he is raising hell at the world and fogging up the inside of the truck.

Hahaha the big fvcker. He is a braw beast mate, goot stuff the big guy is all ok.

[Cuz]

Ig welcom bAck bro

[kelkel]

Late start today. Pounding some last minute coffee and getting ready to head down for back n shoulders! Got back from my Uro appt earlier which went well. BP was 122/78 with an rp of 54 today. Not bad for after a couple cups of coffee. Re-upped all scripts as usual and provided a few for any type BW I feel like pulling.

Report back later. If you feel anything shaking I may be doing T-Bars.....

[Igifuno]

Hi fellas, i did shoulders and traps earlier. Good session, ** pullback** Standing db side raises 1 working DD Seated db side raises 2 sets 8 ish a set Seated shoulder press 1 working DD. Smith Rev cable fly 3 sets Rev pec dec 2 sets BB shrugs 3 sets smith Behind back shrugs 1 set piss i know machine Done, don't know how many reps a set on shrugs fellas lol i just went to town on them. Good session though, i can feel it the now, rev flys were great i really really got a good conection with them the night.

Sounds like you were in the zone clarky.. Nice session.