**Marcus's HIT Dungeon**

[Obs]

hes not referring to not lifting b/c of you two arguing if thats what your thinking - that is how he gets his mind sorted i believe

I can't train now because something came up and this has pissed me off. Is that more clear for someone with your IQ

I see, my apologies. I thought I had finally poked a hole in that thick skin.
I am off to cut down an enormous sycamore over a house. Have a good day all.

Marcus, Nach, and the rest of you have a good day and seasons greetings.

Feeling swole as ever today! Hope you all feel the same.

Fuck winter everyone!

[Capebuffalo]

I see, my apologies. I thought I had finally poked a hole in that thick skin.
I am off to cut down an enormous sycamore over a house. Have a good day all.

Marcus, Nach, and the rest of you have a good day and seasons greetings.

Feeling swole as ever today! Hope you all feel the same.

Fuck winter everyone!

Pm sent.

[marcus300]

I see, my apologies. I thought I had finally poked a hole in that thick skin.
I am off to cut down an enormous sycamore over a house. Have a good day all.

Marcus, Nach, and the rest of you have a good day and seasons greetings.

Feeling swole as ever today! Hope you all feel the same.

Fuck winter everyone!

If you check the post out I was replying to AG it had nothing to do with you, yet again you take my posts on a personally level.

[Obs]

If you check the post out I was replying to AG it had nothing to do with you, yet again you take my posts on a personally level.

Its only cuz I love you so damn much.

[marcus300]

Its only cuz I love you so damn much.

I know that I am your role model

[Capebuffalo]

You’re both dodgy old geezers.

[DCI]

Haven't had time to log in about 4 weeks.

Work college and just life in general has been just insane lately. One final exam today and then out with the college group no alcohol for me just gonna go for the fun and be the taxi.

In the mean time I got a stomach virus too nearly died 3 of the worst days ever. 2 slices of toast and 7up were the only calories I could keep down.

I think a simple test cycle coming up from feb to june this year.

[almostgone]

Ok, hamstrings scraped. They were bad! I felt that they were but when she started scraping it felt like she was scraping an old school washboard. Said the hammy tendon at left knee was extremely tight and she was surprised I hadn't torn it yet ( sorry, Kel, but I wanted to post that info. ). Scraped my quads, especially the right one that I tore a few years back on hack squats. She had me bodyweight squatting while she watched and said the muscle and tissue wasn't sliding properly. Also, she and the other girl are scheduled to get certified in cupping in February and dry needling towards the spring. Which could be useful!
My ortho visit was mixed. The surgeon is still thinking possible surgery, but did admit it is improved. If anyone cuts on me I want it to be this guy. He was a ortho surgeon for Clemson University sports for quite a few years until his practice got so large. His PT thinks I just need to keep rehabbing. He gave about a 35% increase in strength from last check and gave me some exercises to get the forearm firing properly again.

Edit: Also the chiro gave me some hammy and psoas stretches to do 2x daily.

[clarky.]

Hi fellas, did back earlier Great session.

WG seated cable rows 2 sets drop 2 sets drop 1 set

CG pd's 2 sets drop 1 set

WG pd's 2 sets

Low hammer row 3 sets

Kneeling cable pd's 3 sets. Explain below

Straight arm pd's 2 sets CG 2 sets WG

Hypers 4 sets

Done, fucking pure and utter fucked. Right i was in the middle on the x over machine, both pulleys up high so both arms fully stretched. Then getting the elbows pulled down as far as possible. Yous know what am talking about.

[almostgone]

Haven't had time to log in about 4 weeks.

Work college and just life in general has been just insane lately. One final exam today and then out with the college group no alcohol for me just gonna go for the fun and be the taxi.

In the mean time I got a stomach virus too nearly died 3 of the worst days ever. 2 slices of toast and 7up were the only calories I could keep down.

I think a simple test cycle coming up from feb to june this year.

Will this be your first cycle, DCI?

[marcus300]

Ok, going to try again and do legs. Just feeding up and will try and push myself further this week.

[almostgone]

Ok, going to try again and do legs. Just feeding up and will try and push myself further this week.

I'm betting you'll nail it, Marcus!

[marcus300]

Leg extension
5 x 15 reps

Leg press 5 x 15 reps

DB pivot lunges 4 x 12 reps

squats 4 x 12 reps

lying leg curls 3 x 10 reps

standing calve raises 4 x 15 reps

Concentrated on dialling in my breathing and bracing on squats, went well and took myself to ear popping and the only thing what let me down was my lunges, gassed out but strength not too bad but didn't push that much but felt strong.

[clarky.]

I'm betting you'll nail it, Marcus!

X2, do your stuff Big Man.

[clarky.]

Morning fellas, my back is right sore the day, from top to bottom. Have to go food shopping the night after work so rest night. I'll get the mora and sat morning so not missing anything out.
Catch up the night fellas.

[marcus300]

I see someone learnt how to photoshop lol...........no one can see your posts sil please.

[NACH3]

whats up Marcus Clarky Cape Song AG Kel and crew!

hit back yesterday and it was a good one....

- CG pulldowns
w/u's
2 heavy 3 drops

- CG seated rows
2w DD

- T-bar rows
1w DD

- High pully row
2w drop

- low pully rows s/s w/unilateral low pully rows
2w each

- one arm rows
2w

hypers

good w/o felt strong and starting to really fill back out

[Capebuffalo]

Seeing is believing

Man what a loser. Move on man. It’s over.

[kelkel]

DB pivot lunges 4 x 12 reps

What are these Marcus?

[marcus300]

What are these Marcus?

Hold two db's at my sides and lunge away in a stationary position and pivot away on one leg at a time. You may have another name for it across the pond. I use dbs because of balance and one leg at a time really sinks deep into my fibers.

[marcus300]

whats up Marcus Clarky Cape Song AG Kel and crew!

hit back yesterday and it was a good one....

- CG pulldowns
w/u's
2 heavy 3 drops

- CG seated rows
2w DD

- T-bar rows
1w DD

- High pully row
2w drop

- low pully rows s/s w/unilateral low pully rows
2w each

- one arm rows
2w

hypers

good w/o felt strong and starting to really fill back out

Your back well done

[songdog]

Good morning Marcus and the rest of you hitters.No sleep last night not fun.

[clarky.]

whats up Marcus Clarky Cape Song AG Kel and crew!

hit back yesterday and it was a good one....

- CG pulldowns
w/u's
2 heavy 3 drops

- CG seated rows
2w DD

- T-bar rows
1w DD

- High pully row
2w drop

- low pully rows s/s w/unilateral low pully rows
2w each

- one arm rows
2w

hypers

good w/o felt strong and starting to really fill back out

Nice big guy.

[kelkel]

Update on rehab:

Going pretty well actually. Walking normally and able to handle steps now without thinking about it. Rehab is quite interesting and my therapist seems really interested in my recovery and spends a lot of time discussing strategy with me. He's had me show just about every other PT that's there my hamstring. He said they're not really used to dealing with BB-ers and it's nice to actually see the muscle clarity.

For example, yesterday I started on the bike for 5 minutes to warm up. Normally it's been a heating pad.
After the bike he stretched me which is much more effective than doing it yourself. Plus I hate stretching.
Then onto the seated curl machine, eccentric only. He's slowly upping the weight on these.
Next was very wide sumo style squats holding a dumbell. Felt these fvckers. Keep waiting for them to hurt my ham but they don't.
Next was one leg stiff legs holding a light dumbell in my hand. Balance maintained with light support pole.
Then an odd face over bench leg raise to activate the hamstring.
Then another couple odd ones that would be hard to put to words.

Anyway, all the exercises for my current injury I also do for my (so called) good hamstring as well just to keep it working since that injury just healed a short while ago too. Makes sense to me anyway and the PT doesn't mind.

Making progress a little at a time.

[clarky.]

Old fellas got hurt bad at work the day, right at the end of the shift. Nothing to do with us but he sits in the canteen with us.
He fell through a hop up on on tje scafolding, his knee was pointing one way and his ankle the other.

Ambulance and a doctor, had to get the fire brigade to get him down. Easy in his 60's maybe more.

[NACH3]

Your back well done

im sure feeling like i am mate... it'll be a month back consistently next Monday... went from 185 to 197(today) and the strength is climbing back up! cant wait for another month to go by - im trying to do HIT but im just not there yet... so ill do 2w sets in the 6-8 sometimes 10-12 rep range depending on BP... shoulders got weak but they're separating nicely now(pec delt tie in and medials and rears are surely coming!)

ill be back to HIT in no time - just going to follow the 6-8 rep range or even 6-10 then drop especially if im doing 2w sets heavy(would you say just try and RP it as im over the 12 rep range though not hitting it in either working set? by adding in the drops as of now they're really fatiguing the muscle in a different fashion - ? is am i still tearing type 2b muscle fibers while doing this? i know thee are optimal for growth...

Nice big guy.

thank you, Clarky.... im happy with the way things are progressing so cant say anything bad at all! keep killin shit your walking the talk where many have failed to do so!!!

[NACH3]

delts traps

- shrugs
225/315/405/405 - dropped 315 x 2 then 225 and fried need dem traps back baby

- seated side laterals
2w + RP DD

- rev front raises(underhand)
2w drop

- rear delts
lying face down on incline s/s'd rev pec deck
3w drop each then 2w w/ R arm only

rev cable flys
3w

25 min

[David LoPan]

Update on rehab:

Going pretty well actually. Walking normally and able to handle steps now without thinking about it. Rehab is quite interesting and my therapist seems really interested in my recovery and spends a lot of time discussing strategy with me. He's had me show just about every other PT that's there my hamstring. He said they're not really used to dealing with BB-ers and it's nice to actually see the muscle clarity.

For example, yesterday I started on the bike for 5 minutes to warm up. Normally it's been a heating pad.
After the bike he stretched me which is much more effective than doing it yourself. Plus I hate stretching.
Then onto the seated curl machine, eccentric only. He's slowly upping the weight on these.
Next was very wide sumo style squats holding a dumbell. Felt these fvckers. Keep waiting for them to hurt my ham but they don't.
Next was one leg stiff legs holding a light dumbell in my hand. Balance maintained with light support pole.
Then an odd face over bench leg raise to activate the hamstring.
Then another couple odd ones that would be hard to put to words.

Anyway, all the exercises for my current injury I also do for my (so called) good hamstring as well just to keep it working since that injury just healed a short while ago too. Makes sense to me anyway and the PT doesn't mind.

Making progress a little at a time.

I was about to ask how your rehab was going Kel. Glad you are healing up nicely.

[almostgone]

Stretching and rolling again for me tonight. Feel somewhat looser in hamstrings and back, but still very tight. Will be back at it tomorrow night. Have 4 days off coming up and am ready for the Christmas madness to be done and gone.

[clarky.]

Morning fellas, my back is still so from the other day. It will be chest and a wee bit legs the day or shoulders and traps.
I'll see when i get there, well last day at work then off for two wks .

[clarky.]

Update on rehab:

Going pretty well actually. Walking normally and able to handle steps now without thinking about it. Rehab is quite interesting and my therapist seems really interested in my recovery and spends a lot of time discussing strategy with me. He's had me show just about every other PT that's there my hamstring. He said they're not really used to dealing with BB-ers and it's nice to actually see the muscle clarity.

For example, yesterday I started on the bike for 5 minutes to warm up. Normally it's been a heating pad.
After the bike he stretched me which is much more effective than doing it yourself. Plus I hate stretching.
Then onto the seated curl machine, eccentric only. He's slowly upping the weight on these.
Next was very wide sumo style squats holding a dumbell. Felt these fvckers. Keep waiting for them to hurt my ham but they don't.
Next was one leg stiff legs holding a light dumbell in my hand. Balance maintained with light support pole.
Then an odd face over bench leg raise to activate the hamstring.
Then another couple odd ones that would be hard to put to words.

Anyway, all the exercises for my current injury I also do for my (so called) good hamstring as well just to keep it working since that injury just healed a short while ago too. Makes sense to me anyway and the PT doesn't mind.

Making progress a little at a time.

Great to hear Big Guy.

[clarky.]

im sure feeling like i am mate... it'll be a month back consistently next Monday... went from 185 to 197(today) and the strength is climbing back up! cant wait for another month to go by - im trying to do HIT but im just not there yet... so ill do 2w sets in the 6-8 sometimes 10-12 rep range depending on BP... shoulders got weak but they're separating nicely now(pec delt tie in and medials and rears are surely coming!)

ill be back to HIT in no time - just going to follow the 6-8 rep range or even 6-10 then drop especially if im doing 2w sets heavy(would you say just try and RP it as im over the 12 rep range though not hitting it in either working set? by adding in the drops as of now they're really fatiguing the muscle in a different fashion - ? is am i still tearing type 2b muscle fibers while doing this? i know thee are optimal for growth...

You will be back in no time doing what you do, it's nice to see you about more again Nach.

thank you, Clarky.... im happy with the way things are progressing so cant say anything bad at all! keep killin shit your walking the talk where many have failed to do so!!!

Thank you, am trying really hard mate i want this so much.

[marcus300]

Update on rehab:

Going pretty well actually. Walking normally and able to handle steps now without thinking about it. Rehab is quite interesting and my therapist seems really interested in my recovery and spends a lot of time discussing strategy with me. He's had me show just about every other PT that's there my hamstring. He said they're not really used to dealing with BB-ers and it's nice to actually see the muscle clarity.

For example, yesterday I started on the bike for 5 minutes to warm up. Normally it's been a heating pad.
After the bike he stretched me which is much more effective than doing it yourself. Plus I hate stretching.
Then onto the seated curl machine, eccentric only. He's slowly upping the weight on these.
Next was very wide sumo style squats holding a dumbell. Felt these fvckers. Keep waiting for them to hurt my ham but they don't.
Next was one leg stiff legs holding a light dumbell in my hand. Balance maintained with light support pole.
Then an odd face over bench leg raise to activate the hamstring.
Then another couple odd ones that would be hard to put to words.

Anyway, all the exercises for my current injury I also do for my (so called) good hamstring as well just to keep it working since that injury just healed a short while ago too. Makes sense to me anyway and the PT doesn't mind.

Making progress a little at a time.

Recovery good wonder why lol

Really pleased to here they can't keep a warrior down for long

[marcus300]

I'm in bits today, from my toes to my glutes feels like I've been battered with a baseball bat. Feels great but walking isn't that good and I've got to do some work today which may involve me moving slightly but who knows but I can see there being a problem. Hot bath this morning and good old shake then relax. Wont be training today rest days are longer these days it helps with my motivation.

[NACH3]

morning Marcus Clarky Cape Song AG Kel

i feel the same Marcus - my upper body is destroyed sore as shit - hit 198 today slowly but surely getting to where i want to be

hope you all have a great Friday

[Capebuffalo]

Morning Pipe Hitters

B.B. curls ss w/ Db alternating 1 warm 2 w w/drop

Db hammer curls 2w

Preacher curls 2 working drop

V bar push downs 1 warm 2 w

French press 2 w heavy ( for me 90)

Incline skull crushers 2 working

Elbows are killing me.

[cousinmuscles]

Sup folks! Got a call from the doc, he said my test levels were very low and that we can try testosterone treatment, booked an appointment in January where we will discuss treatment, I'll be getting nebido finally!!! Test levels were 10nmol/L or 300ng/dL, felt horrible lol couldn't eat chicken, had sugar cravings all day, slept 9 hours but was still sleepy, aches everywhere... Finally I will be freed from the low test misery once and for all! And not a single ounce of gains will be lost again.

[hammerheart]

Sup folks! Got a call from the doc, he said my test levels were very low and that we can try testosterone treatment, booked an appointment in January where we will discuss treatment, I'll be getting nebido finally!!! Test levels were 10nmol/L or 300ng/dL, felt horrible lol couldn't eat chicken, had sugar cravings all day, slept 9 hours but was still sleepy, aches everywhere... Finally I will be freed from the low test misery once and for all! And not a single ounce of gains will be lost again.

Glad it worked out...

[Cuz]

Morning Marcus and everyone. Took a day off yesterday for rest, I feel some squats coming on. Hope everyone has a great Friday

[marcus300]

Morning Marcus and everyone. Took a day off yesterday for rest, I feel some squats coming on. Hope everyone has a great Friday

Fuk cuz you look identical to a very good friend of mine in your avy. It's very surreal