**Marcus's HIT Dungeon**

[almostgone]

Feel like I sound like a broken record, but still working around the left shoulder/nerve issues, so multiple sets w/ a drop in weight between sets. I did pick up the 70s tonight for my first working set, but can tell it is too soon, so dropped back to the 60s.

Broomstick and wall stretches
Incline flyes into presses - 3 w/u, Work 1- 4 flyes, 4 presses. Work2- 6 flyes, 5 presses. Work3- 5 flyes, 4 presses.
Incline press w/parallel grip (no flyes on these)-/7
Flat flyes into presses - 2 w/u, Work 1- 8 flyes, 7 presses. Work 2- 8 flyes, 5 presses. Work 3- 11 flyes, 8 presses w/ a slow 8 count neg. on last rep.
Wrist curls w/ a Oly bar palms up and palms down to failure superset w/ seated hammer curls to failure and 5 additional forced reps w/ a slow neg for the left arm

36 minutes.

[tarmyg]

Feel like I sound like a broken record, but still working around the left shoulder/nerve issues, so multiple sets w/ a drop in weight between sets. I did pick up the 70s tonight for my first working set, but can tell it is too soon, so dropped back to the 60s.

Broomstick and wall stretches
Incline flyes into presses - 3 w/u, Work 1- 4 flyes, 4 presses. Work2- 6 flyes, 5 presses. Work3- 5 flyes, 4 presses.
Incline press w/parallel grip (no flyes on these)-/7
Flat flyes into presses - 2 w/u, Work 1- 8 flyes, 7 presses. Work 2- 8 flyes, 5 presses. Work 3- 11 flyes, 8 presses w/ a slow 8 count neg. on last rep.
Wrist curls w/ a Oly bar palms up and palms down to failure superset w/ seated hammer curls to failure and 5 additional forced reps w/ a slow neg for the left arm

36 minutes.

AG,

No idea if this protocol is helpful but it have helped me immensely in the last couple of weeks when recovering from a smaller rotator cuff injury.

[songdog]

Good morning Marcus and the rest of the crew the snow is falling and Thanksgiving is tomorrow hope everyone has a great holiday!

[almostgone]

AG,

No idea if this protocol is helpful but it have helped me immensely in the last couple of weeks when recovering from a smaller rotator cuff injury.

Thanks, tarmyg! I will defo give this a look when I get off of work. Most of my issue now seems to be nerve entrapment related,.but I still could always use additional shoulder rehab and strengthening. When a shoulder or shoulder(s) crap out, it takes sooooo many lifts out.of the plan.

[almostgone]

Good morning Marcus and the rest of the crew the snow is falling and Thanksgiving is tomorrow hope everyone has a great holiday!

Right back at you, song, and the same to everyone else. I'm working day shift Thursday and Friday, but some of the $$ are going towards more GH, so no complaints here.

[songdog]

Right back at you, song, and the same to everyone else. I'm working day shift Thursday and Friday, but some of the $$ are going towards more GH, so no complaints here.

A man is got to do wat he is got too do! Have a good and safe Thanksgiving!

[clarky.]

Hi fellas/ladies, rested the night. Back to it the mora.

[GirlyGymRat]

I’m still [emoji40]. Second course of antibiotics and planning to get back in gym this weekend!

Happy Thanksgiving!!!

[clarky.]

I’m still [emoji40]. Second course of antibiotics and planning to get back in gym this weekend!

Happy Thanksgiving!!!

Awww Girly, hope you get better asap.

[marcus300]

Morning people

Had some blood work done and many tests recently to make sure everything is moving forward with some health issues ive been attacking and the good news is its all looking good. Also just had some BW through yesterday and for the first time my body has stopped fighting me and shown improvements. My HCT is 0.494 this is excellent for me, also my HB is 171g/l and PLT is 175. I can start my TRT again at every 13 weeks due to the length of time ive been on and the average T levels increasing so this is great news, I also didn't tank my T levels my body held onto a good amount strange but I've never been normal

[clarky.]

Morning people

Had some blood work done and many tests recently to make sure everything is moving forward with some health issues ive been attacking and the good news is its all looking good. Also just had some BW through yesterday and for the first time my body has stopped fighting me and shown improvements. My HCT is 0.494 this is excellent for me, also my HB is 171g/l and PLT is 175. I can start my TRT again at every 13 weeks due to the length of time ive been on and the average T levels increasing so this is great news, I also didn't tank my T levels my body held onto a good amount strange but I've never been normal

Great news mate.

[clarky.]

Morning fellas/ladies, back or shoulders/traps the night. Report back the night.

[almostgone]

Morning people

Had some blood work done and many tests recently to make sure everything is moving forward with some health issues ive been attacking and the good news is its all looking good. Also just had some BW through yesterday and for the first time my body has stopped fighting me and shown improvements. My HCT is 0.494 this is excellent for me, also my HB is 171g/l and PLT is 175. I can start my TRT again at every 13 weeks due to the length of time ive been on and the average T levels increasing so this is great news, I also didn't tank my T levels my body held onto a good amount strange but I've never been normal

Hey, that's great, Marcus. I think that's the first I recall ever seeing you under 50%? Usually we seem to have a contest going on cranking out RBC and Hgb levels.
Really excited to hear this, boss!

[almostgone]

Morning, everyone. I got in some good sleep yesterday, albeit in small increments.
Wake up, drink a shake, back to sleep for a few hours, wake up to Mrs. AG nudging me awake with her broomstick, mistake on her part, lol, I jerked awake and snatched it away from her, then figured out WTF was going on. She hands me a plate of flank steak and steamed veggies, I eat, brush teeth, lie back down for a few more hours, wake up and drink a glass of grapefruit juice.....lather, rinse, and repeat. Think I got in a good 9.5 hours of sleep off and on.
Still having the really vivid dreams from the Saizen, but it's nice to watch a good movie with your eyes closed, right?
Headed to work in about 4 hours, but think I will go hit legs before work. Probably be later on before I get a chance to post up my lift.
Happy Thanksgiving to everyone!

[marcus300]

Anyone hear from Nach? hope he's ok

[almostgone]

Anyone hear from Nach? hope he's ok

No sir, not a peep.
Saw Sfla was online recently and PM'ed him but haven't heard back from him. I imagine Sfla is working a lot, especially with today being Thanksgiving? Probably cooking and prepping like a madman.

[almostgone]

Had a couple of egg whites and a small red potato a little while ago. Downing my shake now, then off to the shop.

[almostgone]

At work. LOL, where am I going and why am I in a hand basket?

Will post up leg session later today. Definitely think it is time for a pullback and I may even end my blast a week early? Just drop back to TRT and the GH.
Well, I do have some Sustanon coming and I may sample it once just for fun.
Hope everyone has a great Thanksgiving or great day, whichever!

[songdog]

Happy Thanksgiving everyone and glad things are looking better for you Marcus.Turkey is in the over wife got up early and made a apple pie hope everyone has a great day!

[almostgone]

Been busy! Eating a quick meal now.

Crunches - ~ 150
Leg extensions - 2 w/u, Work - 18, rest pause, 8+, rest pause, 4+ w/ 10 count hold on partials.
Hack squats - 2 w/u, Work - 9, rest pause, 4. Increased my w/u weight on these.
Reverse hacks - 1 w/u, Work - 9 reps, hold the weight for 5 breaths, 3 reps, hold for 5 breaths, 1 rep. Also increased the w/u weight on these.
Leg press - 1 w/u, Work 1( feet wide)- 12 reps. Work 2 (feet narrow)- 9 reps.
Standing calf raises w/ a double pump at the top. Work1- 11, rest pause, 5, rest pause, 4. Drop weight. Work2- 11, rest pause, 4+.
52 minutes.

Decided not to hit leg curls. Have been getting twinges in left biceps femoris/hamstring and don't want the twinge to turn into a twang and hold me back. Probably no lifting in the morning, I'm thinking maybe a nice, brisk walk around 3 or 4 a.m. to get the blood moving. Tomorrow may be even more crawling in, around, and through machinery.
Pretty sure I have a rib out of position again so I'll either go see the chiro next week or since I have a massage scheduled a week from tomorrow, I may tough it out until then. When she works on me, she'll more than likely pop it back in.

[hollowedzeus]

What sort of work do you do AG? Are you some kind of engineer or something?

[almostgone]

What sort of work do you do AG? Are you some kind of engineer or something?

No sir, just an old fat machinist, but the engineers like to drag me in projects which is good for a poor man.

[hollowedzeus]

No sir, just an old fat machinist, but the engineers like to drag me in projects which is good for a poor man.

Haha as long as you get a kick out of it

[kelkel]

Morning people

Had some blood work done and many tests recently to make sure everything is moving forward with some health issues ive been attacking and the good news is its all looking good. Also just had some BW through yesterday and for the first time my body has stopped fighting me and shown improvements. My HCT is 0.494 this is excellent for me, also my HB is 171g/l and PLT is 175. I can start my TRT again at every 13 weeks due to the length of time ive been on and the average T levels increasing so this is great news, I also didn't tank my T levels my body held onto a good amount strange but I've never been normal

Excellent news Marcus! And the last part (in bold) has always gone without saying.....

[clarky.]

What sort of work do you do AG? Are you some kind of engineer or something?

No sir, just an old fat machinist, but the engineers like to drag me in projects which is good for a poor man.

Don't let him pap you off zeus, the man is a fucking genius. Anything to do with engineering factory machines welding matal work ect ect. The man knows this stuff in side out.

[clarky.]

Hi fellas/ladies, did back earlier went great.

Low hammer row, 2 working DD

CG pd 1 working DD

BB rows, 4 sets

Rack pulls 1 working DD

Straight arm pd's 3 sets

Hypers 2 sets

Done, and fried.

Done sets on bb rows as i prefer it, i can do the movement better this way, that's what it's all about. I tried UH grip but got pain in my forearm so stopped straight away. Also sets on straight arm pd's as it was just to burn them out.
Things are starting to go good again, chuffed. Shoulders and traps the mora.

[almostgone]

Hi fellas/ladies, did back earlier went great.

Low hammer row, 2 working DD

CG pd 1 working DD

BB rows, 4 sets

Rack pulls 1 working DD

Straight arm pd's 3 sets

Hypers 2 sets

Done, and fried.

Done sets on bb rows as i prefer it, i can do the movement better this way, that's what it's all about. I tried UH grip but got pain in my forearm so stopped straight away. Also sets on straight arm pd's as it was just to burn them out.
Things are starting to go good again, chuffed. Shoulders and traps the mora.

Nice work, buddy! Those hypers at the end really take the wind out of my sails, but it does give such a nice stretch. You do yours weighted or go for higher reps with just bodyweight?

[almostgone]

Crashing early tonight.
Really wished I had put more effort into foreign languages when I was younger. My Spanish can marginally get me by in South America, although it would improve with more use, and I know a decent amount of Pashtun and Farsi curses from friends, although the indigenous peoples really like the American word "fvck".
Anyway, we had several Germans and a few Japanese in the plant today and it would be nice if my language skills were as good as theirs.

[almostgone]

Just got back from a short walk to get some blood flowing. Legs are pretty darn sore/fatigued feeling. Getting ready to nuke my shoulder with the IR lamp.
Will be time to get ready for work here in a bit. Wouldn't hurt my feelings if we got done a little early today.

[marcus300]

Back

Warm up
wide grip pulldowns
4 sets pyramiding weight

BB bent over rows
4 sets
2 sets heavy to failure

underhand grip hammer pull downs
3 sets - high reps

straight arm pulldowns
3 sets high reps

close grip pull downs
2 sets - stretching sets

Hypers - just body weight

[NACH3]

Anyone hear from Nach? hope he's ok

hey checking in thx mate and everyone im doing ok lots of work but needed

i found out from my mris im fucked with heavy lifting my ball Glenohumoroid is now totally a piece of bone with bursa sacks ect along with many bone spurs im gonna be doing some 15-20 rep range work and try something for ^ wks dr thinks im insane lol i also fucked up 4 discs especially c-6 big pinched nerve so the rev replacement is my only option now and looking better tbh

im about to get another phone so i will be on i miss the fuck outta you monsters

[marcus300]

hey checking in thx mate and everyone im doing ok lots of work but needed

i found out from my mris im fucked with heavy lifting my ball Glenohumoroid is now totally a piece of bone with bursa sacks ect along with many bone spurs im gonna be doing some 15-20 rep range work and try something for ^ wks dr thinks im insane lol i also fucked up 4 discs especially c-6 big pinched nerve so the rev replacement is my only option now and looking better tbh

im about to get another phone so i will be on i miss the fuck outta you monsters

Nice to see you mate, I was worried about you

Sometimes things happen in life which takes us in a different direction, your health is superior to anything so look after it. Its amazing what you have been through and what you have achieved and will be interesting to see how things develop for you Nach.

[NACH3]

Nice to see you mate, I was worried about you

Sometimes things happen in life which takes us in a different direction, your health is superior to anything so look after it. Its amazing what you have been through and what you have achieved and will be interesting to see how things develop for you Nach.

good to see you too mate missed youse all

also itll be interesting to see how my next phase of lifting is gonna go but b4 i get anything ill do a test between a light wk 1 moderate 2 heavy for me and ill see if then just 15-20 reps can do still always going to failure of course

im getting my phone soon need my contacts lol

ag how are ya and song cape kel clarky(nice interview)

[marcus300]

good to see you too mate missed youse all

also itll be interesting to see how my next phase of lifting is gonna go but b4 i get anything ill do a test between a light wk 1 moderate 2 heavy for me and ill see if then just 15-20 reps can do still always going to failure of course

im getting my phone soon need my contacts lol

ag how are ya and song cape kel clarky(nice interview)

Do what you got to Nach for the longevity

[NACH3]

Do what you got to Nach for the longevity

yessir truth on that mate

ill see you all in about a half hr if not im in route to a meeting

[marcus300]

yessir truth on that mate

ill see you all in about a half hr if not im in route to a meeting

No probs mate YGM

[songdog]

Good morning Marcus glad to see you are doing ok there Nach! I hope everyone here had a nice day yesterday.

[NACH3]

No probs mate YGM

Good morning Marcus glad to see you are doing ok there Nach! I hope everyone here had a nice day yesterday.

thx mate and song

hope ypour doing well song ill be in touch brotha

[kelkel]

Good to see you Nach. Find a way to work around the injury. It doesn't always have to be heavy ass weight to increase intensity and work the muscle.
I hope Thanksgiving was good for you and yours!

[almostgone]

good to see you too mate missed youse all

also itll be interesting to see how my next phase of lifting is gonna go but b4 i get anything ill do a test between a light wk 1 moderate 2 heavy for me and ill see if then just 15-20 reps can do still always going to failure of course

im getting my phone soon need my contacts lol

ag how are ya and song cape kel clarky(nice interview)

Doing well for an old fart. . Just keep moving forward with your lifting as your body permits. Really good to hear from you, man!