**Marcus's HIT Dungeon**

[Capebuffalo]

Looks like you're bouncing right back cape

Thx Cuz. Shallow end of the bounce. It will be a while before I hit the apex of the bounce. All of you guys are great motivation to me. It's good to be back with those who understand the struggle we endure day in and day out. Thanks for welcoming me back. This is a great thread with the elite of hard hitters.

[kelkel]

Forgive the teacher in me. Actually, because the long head of the biceps attaches above the cup of the shoulder (glenoid), it actually raises the humerus upwards along with the anterior deltoid & some pec. So technically, there is some legitimacy to bringing the arm up with curls. Geek moment over, sorry to interrupt.

No apologies. Love to hear your thoughts on this stuff. My only point, mechanics aside as the bicep doesn't attach to the humerus, is that is does not improve or exacerbate the contraction or stimulate more growth by raising the elbows.

[Proximal]

No apologies. Love to hear your thoughts on this stuff. My only point, mechanics aside as the bicep doesn't attach to the humerus, is that is does not improve or exacerbate the contraction or stimulate more growth by raising the elbows.

Both "end" on the radius. The short head
"starts" on an oddly shaped extension of the scapula called the corocoid process, but the long head crosses the shoulder joint and "starts" above the shoulder, making it a shoulder flexor. Because of that you should have a stronger contraction of the long head if you raise the arm. From a biomechanics point of view, it's 100% legit.

[Proximal]

Look at the big brain on Prox. Kidding that is some great info. A little not a lot though. Right?

Wait, that's Samuel Jackson in Pulp Fiction. Do you know why there's no quarter pounder at McDonald's in France?

[kelkel]

Good stuff Prox! No doubt you're on-point. I've personally just experienced better development and focus on the muscle by not raising it. I know many National Level guys and a few Pro's who feel the same. That said, I'll do a workout soon where I give the elevation method a try and let you know how it feels / goes!

Thanks Prox.

[kelkel]

Wait, that's Samuel Jackson in Pulp Fiction. Do you know why there's no quarter pounder at McDonald's in France?

I'll bite......

[Capebuffalo]

Wait, that's Samuel Jackson in Pulp Fiction. Do you know why there's no quarter pounder at McDonald's in France?

Their on the metric system. The don't know what the fuck a quarter pounder is.

It's a La Royal with cheese.

Do yo mind if I have a bite of you Big Kahuna burger and was it down with your tasty beverage?

[Proximal]

Their on the metric system. The don't know what the fuck a quarter pounder is.

It's a La Royal with cheese.

Do yo mind if I have a bite of you Big Kahuna burger and was it down with your tasty beverage?

F'n A! Pleasure to meet you Capebuffalo!

[Proximal]

Good stuff Prox! No doubt you're on-point. I've personally just experienced better development and focus on the muscle by not raising it. I know many National Level guys and a few Pro's who feel the same. That said, I'll do a workout soon where I give the elevation method a try and let you know how it feels / goes!



Thanks Prox.

Actually, I think the motion sucks Kel, cause it brings the long head tendon too close to the other extentension of the scapula called the acromion process, causing impingement. In theory it works, in actuality, potentially not healthy. That's why I've been loving the "Scott Curls", seems to take a sh*t load of pressure off the area. Sorry if I've caused confusion.

[Capebuffalo]

F'n A! Pleasure to meet you Capebuffalo!

Like wise Prox and just for future reference If I'm curt with you it's because time is a factor. I think fast, I talk fast and I need you guys to act fast if you wanna get out of this. So, pretty please... with sugar on top. Clean the fucking car.

Sorry Marcus. I'll stay on point from here out.

[kelkel]

Actually, I think the motion sucks Kel, cause it brings the long head tendon too close to the other extentension of the scapula called the acromion process, causing impingement. In theory it works, in actuality, potentially not healthy. That's why I've been loving the "Scott Curls", seems to take a sh*t load of pressure off the area. Sorry if I've caused confusion.

Not at all. The Scott Curl accomplishes what you've said if I'm reading you correctly. I do them most every workout so I'm covering all the bases then!

[almostgone]

AG!! whats up man...saw u were having issues too...shoulder?

I'm trying to catch up its hard this thread moves!!!

Hows the beasts and wife?

Oh, we're old and probably farting dust, but we are still happy. Yeah, shoulder is being a pvssy right now, but Prox mentioned a few things for me to try and I'm going to follow Kel's/Cape's suggestion of hitting side laterals before pressing. Also, will stick with the Voltaren for a bit.
How's your back doing? You get any relief yet. How's the rest of the Sfla crew doing?

[almostgone]

Wait it that the thing that has the strap over the neck a 6 in piece of thin metal that goes around the torso and then curves around behind the elbows. Very strict form. There's a picture of arnold using one? If so I bought one in the early 80's. Awesome contraction on the peak.

LOL, an arm blaster. We are giving away our age by knowing what it is.

[almostgone]

Not giving me the like option

*Like*

Lol was doing that to me too yesterday....but only to certain people


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Sometimes it does that to me, but if I refresh the page the like button reappears.

[almostgone]

Never actually done this on backside.

I have done iso db that way.

What's the point of lying face down on incline and doing curls this way? I've seen this a lot in my new gym.

Also people doing one arm laterals raises using the ez bar?

Just curious always nice to try something new


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Don't see any advantage to using the EZ bar for one arm laterals. Either they didn't know any better or they were high?
I never got decent muscle activation when I attempted curls laying on the incline bench. (I tried that just for shits and giggles in the past). I do like to set the back of my FID bench up close to vertical and go with d'bell preacher curls. Hitting forced reps after failure really ramps up the intensity.

[almostgone]

Ok guys, going to do.some work on this shoulder using Therabands, slap it around with the Rumble Roller, and then slather it down with Voltaren gel after I get ready for work. Think I should be able to safely load plates tomorrow.

[Igifuno]

Session tonight was not exactly a session, but was able to do some flys on the pec dec, did some incline presses with the 40s which hurt a bit so switched to the press and incline machines. Put up 160 for a few sets and was throbbing a bit so switched to tris. Tried to do the dip machine and quickly went to reverse cable extensions, single rope pulldowns and finished with cable kickback then 20 min cardio. Eh... ate a lot of chicken, rice, carrots, papaya salad and laughed a lot with the girls. As bad as this sucks, it sucked worse when I broke my toe.


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[almostgone]

Now that feels better! Spent some time with my Therabands and did a couple of exerices for about 3 minutes each going very slow and even. Went through them twice and I can feel blood getting into the anterior area and it feels good. Think this may become a regular part of my warmup for shoulders.

[clarky.]

Morning fellas, Arms are getting it the day, went to bed last night at 7.30 i was pure fvcked. Feel good and ready for the day, really looking forward to ma session fellas, i'll catch up the night.

[NACH3]

Morning AG/Clarky and everyone else!

Chest and bis are rocked! I'm loving these DOMS b4 I even get to bed

@ Prox - regarding the curls... there is a time and place for everything, <--- firm believer.... and thx for the breakdown, I just know when using strictly bicep w/elbows pinned to sides and not moving it puts greater strain on the whole bicep... with that said it's made a big difference in the shaping and growth of my own arms(thx kel).

Let's tear some shit up today fellas!

[NACH3]

Actually, I think the motion sucks Kel, cause it brings the long head tendon too close to the other extentension of the scapula called the acromion process, causing impingement. In theory it works, in actuality, potentially not healthy. That's why I've been loving the "Scott Curls", seems to take a sh*t load of pressure off the area. Sorry if I've caused confusion.

Well that explains it... why is it that the acromium process pretty much goes first? - I've tried to do all the movements I used to and if my impingement gets the best of me(I can feel the anchors in my shoulder start to pull) no beuno! It was one of the first things to go on my shoulder and bersitus set in...

[BRUTAL]

Killing cardio as I speak. Morning people

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[Back In Black]

Morning everyone

Busy with work and daughter commitments today but hoping to fit in lats and traps. Maybe SOME cardio too.

[NACH3]

Morning everyone

Busy with work and daughter commitments today but hoping to fit in lats and traps. Maybe SOME cardio too.

I'm doing the same BIB - Back/traps & MAYBE Cardio today(still not 100%) but when are we!

[marcus300]

Morning

Went in this morning to train back but wasn't feeling it, so I just did cardio trying to up my fitness a bit.

[almostgone]

Morning

Went in this morning to train back but wasn't feeling it, so I just did cardio trying to up my fitness a bit.

Ever since you guys got me to doing the high reps squats once every week or so, I've been dropping a pound or two/week with no problem and my endurance is picking up a tad.
I would say I'm using squats for cardio, but Kel threatened to reach through the computer screen and e-slap me.

[Sfla80]

Oh, we're old and probably farting dust, but we are still happy. Yeah, shoulder is being a pvssy right now, but Prox mentioned a few things for me to try and I'm going to follow Kel's/Cape's suggestion of hitting side laterals before pressing. Also, will stick with the Voltaren for a bit.
How's your back doing? You get any relief yet. How's the rest of the Sfla crew doing?

Lol happy is the main thing though!!

Back sucks man. I started anti inflammatory and get little relief. But once I stop I'm in a good amount of pain. Setting shot appointment up soon.

Wife is great, son is amazing!! Ty sir


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[Capebuffalo]

LOL, an arm blaster. We are giving away our age by knowing what it is.

I had one.

[songdog]

Good morning everyone well I got to run the wife too appts today.I feel a lil better will do some cardio later.

[kelkel]

As bad as this sucks, it sucked worse when I broke my toe.

You keep breaking all the little things. Apologies in advance to the wife for the next thing you break.

[kelkel]

Ever since you guys got me to doing the high reps squats once every week or so, I've been dropping a pound or two/week with no problem and my endurance is picking up a tad.
I would say I'm using squats for cardio, but Kel threatened to reach through the computer screen and e-slap me.

Ha Ha. To be clear, when I talk higher rep squats it's still with a hefty weight. Just to clarify for the other guys here.....

[Capebuffalo]

Huge mistake today. I ran out of time and didn't eat anything this morning. That being said I hung in there.

Lat pulldowns 1 warm up 2 working both double drop
Seated close grip rows 2 working both double drop sets
DB shrugs 1 set triple drop.

Straight to McDonalds. Two burritos and oatmeal. Don't judge me. Nutritionaly it's not bad.

[Igifuno]

You keep breaking all the little things. Apologies in advance to the wife for the next thing you break.

Ha! Man I know it. They're like the paper cuts of broken bones.


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[Igifuno]

Straight to McDonalds. Two burritos and oatmeal. Don't judge me. Nutritionaly it's not bad.

Lmao cape noooooooooo!!


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[Proximal]

Well that explains it... why is it that the acromium process pretty much goes first? - I've tried to do all the movements I used to and if my impingement gets the best of me(I can feel the anchors in my shoulder start to pull) no beuno! It was one of the first things to go on my shoulder and bersitus set in...

Just poor design of the shoulder joint really, blame God for this one (sorry for the blasphemy). When that arm starts approaching to parallel with the floor there is such little room and potentially lots of friction. Plus there are different shaped acromions that kind of predispose a person to have issues.

Morning all. Coffee, work, gym. Triceps today.

[Back In Black]

Fvcking delivery company, always fvcking late. Managed a quick lats and traps workout. Looks like I'll have to get my arse out of bed in the morning to do calves and cardio.

[almostgone]

Ha Ha. To be clear, when I talk higher rep squats it's still with a hefty weight. Just to clarify for the other guys here.....

I know. I'm slowly working up....slowly. Just out of morbid curiosity, Kel, when do you throw on the belt? I'm still moving waaay too little weight to on squats to need mine. Only use it on deads.

[kelkel]

I only use a belt on back and legs. I'll put it on at 315 on squats at a comfortable tightness, not a can't breath blood mark leaving tightness. Once on it stays on until squats are completely over.

[almostgone]

I only use a belt on back and legs. I'll put it on at 315 on squats at a comfortable tightness, not a can't breath blood mark leaving tightness. Once on it stays on until squats are completely over.

Gotcha. I'm getting close to that point then. Much appreciated as always, Kel. If I am having a decent day on deads, I throw on the Bob's belt at around 300-ish? Haven't ever worn it on leg presses yet. I'm only @ 600-ish and it's a 45° leg press?

[kelkel]

Never saw a need for a belt on presses personally. How's that belt holding up for you btw?