Thread: **Marcus's HIT Dungeon**

  1. #58081
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Morning fellas, no session the day, back to it the mora. Hope everyone had a good safe wk end.

  2. #58082
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Wife just called me up. She had a meeting and they were sort of bantering a bit before the start and somehow peoples age came up. Me and my wife, both for some reason, do not look our age. Me to my benefit, my wife not so much being in an authoritative position. Anyhow, My wife is 41, I'm 46 and when she told people how old I was they were completely baffled and said, "wow, we thought you robbed the cradle with that one". I'll live off that one for the rest of the day.

  3. #58083
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    So, I've got one knee and one elbow killing me lately. Can't seem to get the inflammation out with ice, nsaid's and topical gels. Called a physical therapist friend (same guy who worked on both ham tears) and he said he'd come over my house with a Level IV Laser (it's portable) and treat me. He's not working at the moment due to a non-compete clause while he builds his own facility.

    Anyway, he just left a short while ago after treating both. Hopefully this will expedite the healing process. He advised if it seemed to help then he'd come back a few more times for more treatments. Awesome. I took last week off from quads and will take this week as well. Along with any upper body pushing movements to rest the elbow.

    Moral of the story. Treat people nice, make friends, help is there when you need it.
    -*- NO SOURCE CHECKS -*-

  4. #58084
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,427
    Hope the laser treatment kicks the healing process in high gear, Kel!!
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  5. #58085
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,956
    Quote Originally Posted by kelkel View Post
    But I'll keep asking anyway.
    Ya big flirt!!!! [emoji57]

  6. #58086
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,956
    Quote Originally Posted by almostgone View Post
    Yawn......I'm awake. Going to shake a few cobwebs loose, then off to the shop!
    Just curious… With your new job will you be working days? If yes are you looking forward to working this a different shift schedule?

  7. #58087
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,956
    Kelkel send your friend my way pleas. , I need deep deep tissue massage!

    Sounds like a great guy coming over to help you out. Good friends priceless!!!

  8. #58088
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,427
    Quote Originally Posted by GirlyGymRat View Post
    Just curious… With your new job will you be working days? If yes are you looking forward to working this a different shift schedule?
    Days one week, nights the next week. Unfortunately they nailed me with 12 hour shifts for the first few weeks, but after that it should be just 8 hour days, 5 days/ week.
    The schedule will be different but I think it is one I can work with..
    Still learning my way around the place, it is huge!!!!
    I'm ready to be on 8 hour days!
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  9. #58089
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Hi fellas/ladies, did shoulders and traps the night.

    Db side raises 2 sets drop 1 set

    Incline db side raisrs 2 sets a side

    Rev pec dec 3 sets

    Rev db flys 3 sets

    Seated shoulder press 3 sets

    Smith shrugs 3 sets

    CG upright row 3 sets cable

    Behind back machine shrugs 2 sets

    Done.

  10. #58090
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,956
    AG , I would struggle with shift change EOW. Time change of 1 hour impacts me for a week.

    Nice to have a paycheck!

  11. #58091
    Join Date
    Oct 2018
    Location
    da states
    Posts
    1,331
    Quote Originally Posted by almostgone View Post
    Days one week, nights the next week. Unfortunately they nailed me with 12 hour shifts for the first few weeks, but after that it should be just 8 hour days, 5 days/ week.
    The schedule will be different but I think it is one I can work with..
    Still learning my way around the place, it is huge!!!!
    I'm ready to be on 8 hour days!
    Rotating shifts is cruel and unusual punishment!

  12. #58092
    GirlyGymRat's Avatar
    GirlyGymRat is online now Knowledgeable Elite ~ Respected Female Leader ~
    Join Date
    Oct 2010
    Location
    In a gym!
    Posts
    14,956
    Quote Originally Posted by Old Duffer View Post
    Rotating shifts is cruel and unusual punishment!
    Statically more accidents, injuries with revolving shift!

  13. #58093
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Sorry bout the shifts AG. However, good luck & congrats on the new job!

  14. #58094
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Morning fellas/Girly, shoulders and traps are nice and sore this morning. Catch up the night.

  15. #58095
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Good evening,

    Worked legs in a half-hearted way today. That's pretty much it. The day could have been better.

  16. #58096
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,427
    Off to the shop for treadmilling before work.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  17. #58097
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Worked shoulders in a very Marcus HIT style way today. There was absolutely positively nothing left to lift anything overhead when I was done. Good workout day!

    Overhead Press
    Seated Side Laterals
    Single Side Laterals (cable)
    Upright Row
    Rear Laterals
    Shrugs

  18. #58098
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Quote Originally Posted by tarmyg View Post
    Worked shoulders in a very Marcus HIT style way today. There was absolutely positively nothing left to lift anything overhead when I was done. Good workout day!

    Overhead Press
    Seated Side Laterals
    Single Side Laterals (cable)
    Upright Row
    Rear Laterals
    Shrugs

    Upright rows always killed my joints. Don't know how guys do them long term.
    -*- NO SOURCE CHECKS -*-

  19. #58099
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Hi fellas/Girly, got arms done the night. Fast session but good.

    Standing db curls 2 sets DD

    Incline db curls 3 sets

    Cable preacher curls 2 sets

    Behind head tri ex 3 sets v bar

    Tri pd 3 sets v bar

    Done. In bits the day.

  20. #58100
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Quote Originally Posted by kelkel View Post
    Upright rows always killed my joints. Don't know how guys do them long term.
    Like doing them on a low cable with the rope used for triceps press downs. The rope let's my arms/shoulders go through a more natural range of motion that isn't limited.

    Back & biceps later. HIT limited to occasional drop sets, because keeping volume on high side at this time.

  21. #58101
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Prox with your background what is your opinion of Level IV Laser therapy for inflammation?
    -*- NO SOURCE CHECKS -*-

  22. #58102
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Kel, I asked my wife if they use it in her clinic. Everything they do has to be proven legit by research & apparently that wasn't the case so it's no longer used there.

    Where are you having pain? Do you think it's tendon or is it deep into the joint (maybe arthritic)?

  23. #58103
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Knee and elbow. Had my second treatment today. First one made a noticeable difference for me. I'm aware the procedure hasn't cleared all hurdles yet and insurance doesn't normally cover it, but he's a friend and brings the portable unit to my home. Zero charge.
    -*- NO SOURCE CHECKS -*-

  24. #58104
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Quote Originally Posted by kelkel View Post
    Knee and elbow. Had my second treatment today. First one made a noticeable difference for me. I'm aware the procedure hasn't cleared all hurdles yet and insurance doesn't normally cover it, but he's a friend and brings the portable unit to my home. Zero charge.
    Where in the knee & elbow though? Bottom line for any treatment though, is if it works for you. At no charge, you sure can't complain.

  25. #58105
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Quote Originally Posted by kelkel View Post
    Upright rows always killed my joints. Don't know how guys do them long term.
    I use a machine and attach a rope to pull the cable. Palms facing down. I've not been going for you number of years with this stuff so not sure how I'll feel about it in a few years but for now, it works well.

  26. #58106
    Join Date
    Jun 2004
    Location
    the lower carolina
    Posts
    26,427
    Christ, these long days are taking a little getting used to. Headed to the shop for treadmilling and stretching. Off the weekend so I know I'll get to lift some then.
    There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
    A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.

  27. #58107
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Felt pretty damn good today. Training was on fire.

    I am on round four (Yes, 4th round) of interviews for this job I am looking at. Done well this far and this 4th round is going to be brutal. They asked me to set aside "several" hours to talk to the team. Considering the time difference they are starting the interview around 9-9.30 AM and that is same time, PM for me so I am going to be a bit punchy by the end :-)

    Clean and Jerk Skill
    On the Minute x 5:
    Power Clean + Hang Squat Clean + Split Jerk - 63kg+65kg+68kg×3

    Directly Into…

    On the Minute x 5:
    2 Squat Cleans + 1 Split Jerk - 73kg

    Deadlift
    Heavy Set of 6-4-2
    140kg x 6
    150kg x 4
    160kg x 2

    “Optimus Prime”
    AMRAP 7:
    Wallballs - 10kg
    On the Minute: 7 Deadlifts - 111kg
    Round 1: 23 WB
    Round 2: 12 WB
    Round 3: 6 WB
    Round 4: 8 WB
    Round 5: 4 WB
    Round 6: 3 WB
    Round 7: 3 WB

  28. #58108
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Nice feeling the post workout soreness again. Off day today, have good days everyone!

  29. #58109
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Hi fellas/Girly, arms a killing me the day. Shoulders have just healed . No training the day or the mora, got a job on so probs get a session in on sunday.

  30. #58110
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Back from the gym. Got it done quickly and efficiently today as my wife has to work all day. We are now, I should say she is, pursuing a position in Upstate NY. I would personally prefer this over South CA. Anyway, did arms for a second time this week, well, because it felt like it was needed.

    Bicep Curl, Dumbbell
    Preacher Curl, Dumbbell
    Hammer Curl, Dumbbell
    Skull Crushers, Dumbbell
    Cable Push Down
    Overhead Extension
    One-arm Kickback

  31. #58111
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Funny thing since I’ve been gone. My shoulder is completely without pain because I gradually tore the rest of my RC off & then tore off my long head of the biceps to boot. Thought I’d share, as the group here is getting on in age & have just read the last years worth of this thead with all of the pain & misery some of you have gone through.

    It’s incredible to lift without pain again & it’s amazing what you can still do in the gym with the right variety of equipment. Did smith machine shoulder presses for the first time in a year this week, but had to lift my hand to the bar with my opposite hand (same with other exercises that there is a handle over head), but once there can do the lift.

    No free weight work with dumbbells except light shoulder flies. Without a RC, you simply can’t control it, even light bicep curls.

    Only half of a biceps, freaked out initially when it happened, but it doesn’t look bad at rest. Still full looking with training. Even with about a 20% strength deficit, was able to handle forced reps & drop sets this week without pain.

    While the RC was slowly tearing & knowing it was a matter of time with the biceps, I was fearful that lifting into my 70’s would not be possible. Now suddenly, the sun is shining again.

    Also during my reprieve, my BP became uncontrollable. Besides necessary meds, I reacquainted myself with the need for cardio, doesn’t suck as much as I thought.

    Just thought I’d share. Feeling good, very nice week.

  32. #58112
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Just re-read my post, and, just wanted to sum up. What I intended to relay was, that around every cloud is a silver lining somewhere, it just might take a little time to find it. I wish you all well.

  33. #58113
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Great read Proximal. Hearing about these struggles is inspiring and saddening all at the same time. Trying to accomplish what we can with what we got is, for me, very admirable.

    I worked legs today, again :-) Felt like they needed some extra work. Mixed up the routine today only using high reps, 20+ or so, to get that blood flowing. I did not even squat but used a bunch of machines. Not squatting felt like cheating ;-)

  34. #58114
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    Quote Originally Posted by tarmyg View Post
    Great read Proximal. Hearing about these struggles is inspiring and saddening all at the same time. Trying to accomplish what we can with what we got is, for me, very admirable.

    I worked legs today, again :-) Felt like they needed some extra work. Mixed up the routine today only using high reps, 20+ or so, to get that blood flowing. I did not even squat but used a bunch of machines. Not squatting felt like cheating ;-)
    TY. Reading your posts and seeing your dedication as you travel around the world and still find balance in your life is truly admirable. What was actually the struggle was life (that we ALL deal with).

    I think I was & am trying to be philosophic. As I read through about a year of this thread, a common theme kept reoccurring and that was putting up with our body’s degenerating & failing. In my personal battle to have the body that I want to see in that mirror every day, I should have realized that orthopedic injuries, though obviously interfering in what we want to accomplish here, are really just that, an interference. Along with that interference is the dread that you won’t be who you want yourself to be. I was afraid every day that I couldn’t keep pursuing my goals. But as it turned out, while my focus was on other things, the “worse” happened, one unknowingly & the other in the blink of an eye.

    And who was there waiting for me? The gym. She embraced me & told me that she will always be there, no matter what form I present myself. She did remind me however where the cardio section was, because there is a muscle that she can’t work around if it goes.

    I am so happy to see that everyone’s personal battle’s are being won, at least those you’ve chosen to share.

    The other theme that was undeniable as I read through the posts, was the incredible comradery.

    Now what is everybody HITting today?

  35. #58115
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Hi everyone, hope all is good. Arms the mora, i was working the day, that's 7 days this wk ffs.

  36. #58116
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Quote Originally Posted by Proximal View Post
    TY. Reading your posts and seeing your dedication as you travel around the world and still find balance in your life is truly admirable. What was actually the struggle was life (that we ALL deal with).

    I think I was & am trying to be philosophic. As I read through about a year of this thread, a common theme kept reoccurring and that was putting up with our body’s degenerating & failing. In my personal battle to have the body that I want to see in that mirror every day, I should have realized that orthopedic injuries, though obviously interfering in what we want to accomplish here, are really just that, an interference. Along with that interference is the dread that you won’t be who you want yourself to be. I was afraid every day that I couldn’t keep pursuing my goals. But as it turned out, while my focus was on other things, the “worse” happened, one unknowingly & the other in the blink of an eye.

    And who was there waiting for me? The gym. She embraced me & told me that she will always be there, no matter what form I present myself. She did remind me however where the cardio section was, because there is a muscle that she can’t work around if it goes.

    I am so happy to see that everyone’s personal battle’s are being won, at least those you’ve chosen to share.

    The other theme that was undeniable as I read through the posts, was the incredible comradery.

    Now what is everybody HITting today?

    Great diatribe Prox. Enjoyed that.

    BTW, had another Laser treatment on Friday. It's definitely making a difference for me. Probably do another early this week.
    -*- NO SOURCE CHECKS -*-

  37. #58117
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    30,122
    Back yesterday:

    (only working sets listed)

    D grip pulldowns: 3 sets 10 ish reps
    Supported smith rows: 4 sets heavy down to 5-6 reps
    Dumbell rows (simultaneous): 3 sets 10-12 reps trying to pause at top
    Close grip pulldowns: 3 sets 8-10 reps fatigue setting in
    Smith shrugs: 3 sets 12 reps with drop on last.

    Good day. Feeling it today.
    -*- NO SOURCE CHECKS -*-

  38. #58118
    Join Date
    Sep 2012
    Location
    Scotland
    Posts
    16,657
    Quote Originally Posted by kelkel View Post
    Back yesterday:

    (only working sets listed)

    D grip pulldowns: 3 sets 10 ish reps
    Supported smith rows: 4 sets heavy down to 5-6 reps
    Dumbell rows (simultaneous): 3 sets 10-12 reps trying to pause at top
    Close grip pulldowns: 3 sets 8-10 reps fatigue setting in
    Smith shrugs: 3 sets 12 reps with drop on last.

    Good day. Feeling it today.
    Nice big man.

  39. #58119
    Join Date
    Sep 2015
    Location
    Not here.
    Posts
    5,498
    TY Kel, & very glad the laser is working.

    Triceps:
    Skull crushers x 4 sets
    Pressdowns 3 working with double drop on last set
    Kickbacks 2 sets with single drop each
    One arm machine extension, forced reps then negatives to failure, 1 set.

    Abs then heart x 25.

    Stretching for LB.

    Subway turkey sandwich & football.

  40. #58120
    Join Date
    May 2012
    Location
    Sweden
    Posts
    6,968
    Happy Monday from Bangalore!

    The weekend was a bit intense at the family level. Still working through things and I honestly do not think it will be better until we are out of here and who knows how fast that will be. Fair to say we are both trying to do the best with what we got here and, most importantly, making our daughter enjoy her life here which she truly is.

    Anyways, training today felt super important. Had a lot of things to decompress and luckily Deload is over and I got to push a bit more. Coach started a new cycle today and I'll just copy what he wrote before. All in all, training was great, actually, fantastic!

    From the coach, I have truncated it a bit as he gets a bit wordy :-)

    "Training cycle – “Grindstone”. October 29 – December 21 (8 Weeks). The focus in “Grindstone” – Stamina. It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time."

    Today's training

    Snatch Complex
    5 Sets:
    Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch
    WEIGHT: 30kg through 60kg

    Stamina Squatting
    Alternating On the Minute x 12 (6 Rounds):
    Odd Minutes: 3 Front Squats
    Even Minutes: 6 Back Squats
    Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
    WEIGHT: 70kg

    “Blitz”
    5 Rounds For Time:
    20 Calorie Row
    10 Power Clean and Jerks - 52kg
    SCORE: 14.51

    Midline
    Alternating On the Minute x 12 (6 Rounds)
    Odd Minutes: 15 Calorie Bike
    Even Minutes: 15 GHD Sit-Ups

Thread Information

Users Browsing this Thread

There are currently 1218 users browsing this thread. (0 members and 1218 guests)

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •