**Marcus's HIT Dungeon**

[GirlyGymRat]

got pneumonia shot and annual flu vaccine as risk mitigation...can’t imagin layering effect of Flu or pneumonia on top of COVID-19 and I’ll be with biggest germ pod threat to my bubble within the week

ppl are hoarding toilet paper again. [emoji2358] [emoji2370]

So one of 2 biggest germ pods i was with earlier this week is getting her entire family tested.

I’m not worried.
I’m not upset.
I’m an adult.
I weighed the risks.
I made my choice.

I’m leaning into this approach...unless you are a hermit and you never go out and no one ever visits, we will likely get this virus. The lockdown and mask strategy implemented in some states of US is an approach to lessen burden on hospital resources and lengthen the timeline to allow vaccine development.

[kelkel]

GGR check out senada.greca on IG. Core workouts that look right up your alley.

[wango]

So one of 2 biggest germ pods i was with earlier this week is getting her entire family tested.

I’m not worried.
I’m not upset.
I’m an adult.
I weighed the risks.
I made my choice.

I’m leaning into this approach...unless you are a hermit and you never go out and no one ever visits, we will likely get this virus. The lockdown and mask strategy implemented in some states of US is an approach to lessen burden on hospital resources and lengthen the timeline to allow vaccine development.

Regrettably, this might be the fashion statement of 2021.

[GirlyGymRat]

GGR check out senada.greca on IG. Core workouts that look right up your alley.

She’s fierce!

I can’t do her moves for legs. Need TKR and not scheduling since Charger said I would loose my tiny knee cap. I’m crushed. NEED a matching tiny set.

[GirlyGymRat]

Regrettably, this might be the fashion statement of 2021.

I can’t. I just can’t. I can’t imagine what it would look like after one use. [emoji1785]

[charger69]

She’s fierce!

I can’t do her moves for legs. Need TKR and not scheduling since Charger said I would loose my tiny knee cap. I’m crushed. NEED a matching tiny set.

LMAO!


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[almostgone]

She’s fierce!

I can’t do her moves for legs. Need TKR and not scheduling since Charger said I would loose my tiny knee cap. I’m crushed. NEED a matching tiny set.

Nice looking legs to me.

[almostgone]

So one of 2 biggest germ pods i was with earlier this week is getting her entire family tested.

I’m not worried.
I’m not upset.
I’m an adult.
I weighed the risks.
I made my choice.

I’m leaning into this approach...unless you are a hermit and you never go out and no one ever visits, we will likely get this virus. The lockdown and mask strategy implemented in some states of US is an approach to lessen burden on hospital resources and lengthen the timeline to allow vaccine development.

4 of the guys I generally work with all tested positive for COVID this past week. Figure if I don't start declining within the next 3-4 days I might stand a chance @ making it to the 18th, when the holidays start. I cropdusted all my tools, workbench, and laptop with Misty disinfectant. Going to spray down their areas tomorrow.

Sticking with the Vitamin D/zinc/low dose selenium/AAS protocol to hopefully keep it at bay. If that doesn't do it, I'm incorporating an atropine injection and pralidoxime chloride injection and calling it a day.

[GirlyGymRat]

4 of the guys I generally work with all tested positive for COVID this past week. Figure if I don't start declining within the next 3-4 days I might stand a chance @ making it to the 18th, when the holidays start. I cropdusted all my tools, workbench, and laptop with Misty disinfectant. Going to spray down their areas tomorrow.

Sticking with the Vitamin D/zinc/low dose selenium/AAS protocol to hopefully keep it at bay. If that doesn't do it, I'm incorporating an atropine injection and pralidoxime chloride injection and calling it a day.

Rapid test 40% accurate. If you are all wearing masks, should be ok!! As much as I hate wearing...it’s a way to stay safer when working in close contact ( within 6 ft for more than 15 minutes). If you all weren’t, you are more healthy than most, non smoker and not morbidly obese and not most vulnerable ( above 70) - I’m guessing all this - so should be ok.

I literally know one person who tested positive in a different region. Hospital for 8 days after 10 days at home....I don’t know why he didn’t go sooner and he is on his knees praising Jesus and the nurses who cared for him now that he’s out. He’s not overweight, may be a smoker...

In Feb I was down for 3 weeks after an initial week of “sinus infection”. Once dropped into lungs, second dose of harder antibiotics, prednisone and in-home nebulizer treatments 3x daily. I thought it was pneumonia but chest X-rays inconclusive. Dr said whatever it is, my body was fighting very hard for me. Other then the loss of sense of taste seemed like pneumonia. I lost 12 lbs in 12 days because didn’t want to eat. I had to force down 3 crackers and I really love to eat. During my worst weeks, severe fatigue, canceled all social engagements and even took some time off work!!

you know more about protocol and if have access to an infrared sauna, daily visits for 45 minutes is an possible add.

My gf and her family all tested negative to the most accurate method - up the nose and scratch the brain.

[GirlyGymRat]

Nice looking legs to me.

Exactly...until TKR!! I need different prosthesis with a tiny knee cap!

[almostgone]

Rapid test 40% accurate. If you are all wearing masks, should be ok!! As much as I hate wearing...it’s a way to stay safer when working in close contact ( within 6 ft for more than 15 minutes). If you all weren’t, you are more healthy than most, non smoker and not morbidly obese and not most vulnerable ( above 70) - I’m guessing all this - so should be ok.

I literally know one person who tested positive in a different region. Hospital for 8 days after 10 days at home....I don’t know why he didn’t go sooner and he is on his knees praising Jesus and the nurses who cared for him now that he’s out. He’s not overweight, may be a smoker...

In Feb I was down for 3 weeks after an initial week of “sinus infection”. Once dropped into lungs, second dose of harder antibiotics, prednisone and in-home nebulizer treatments 3x daily. I thought it was pneumonia but chest X-rays inconclusive. Dr said whatever it is, my body was fighting very hard for me. Other then the loss of sense of taste seemed like pneumonia. I lost 12 lbs in 12 days because didn’t want to eat. I had to force down 3 crackers and I really love to eat. During my worst weeks, severe fatigue, canceled all social engagements and even took some time off work!!

you know more about protocol and if have access to an infrared sauna, daily visits for 45 minutes is an possible add.

My gf and her family all tested negative to the most accurate method - up the nose and scratch the brain.

Definitely have to wear a mask if working in close proximity; employer is very adamant about it. The area where I work is the hotspot in the state so I try to decon at every opportunity, including stripping down outside when I get home from work (that's one of the benefits of being rural, but it's getting awful chilly to do that) and immediately I hit the shower.

[almostgone]

Exactly...until TKR!! I need different prosthesis with a tiny knee cap!

I would still like them, knee replacement or otherwise.

[kelkel]

Nice looking legs to me.

And then some.

[kelkel]

Pounding coffee. Shoulders and Tri's on the agenda soon.


Here's the rundown:

Seated dumbell presses: Worked my way up in weight keeping reps around 12-15
Seated one arm side-saddle smith press: 3 sets 10-12 reps fast pace
Dumbell rear delts over high angle bench: 3 sets 15+ reps

Rope pushdowns: 4 sets 10-15 reps. Elbow a little sore so these force you to stay lighter
Rear pushdowns: 4 sets 15 ish reps. Simply a pushdown behind the back. Works great.
Tricep Kickbacks: 3 sets 15 reps. Haven't done these in a long while and they don't irritate my elbow so...

Great workout.

[GirlyGymRat]

And then some.

I would still like them, knee replacement or otherwise.

Well thanks!

Feeling better about my look vs last year this time. Tweaks to strength and more toning needed are my Goals for 2021!

[wango]

She’s fierce!

I can’t do her moves for legs. Need TKR and not scheduling since Charger said I would loose my tiny knee cap. I’m crushed. NEED a matching tiny set.

They use your knee-cap, but the underside is artificial. You’ll have a huge incision running right down the middle of your knee & you will have a good degree of swelling.

It will never look close to being the same again. That’s simply the stark reality, sorry.

However, if you put it off, as it gets more degenerated, the inflammation will cause similar “thickening” to your knee as well and your muscles will start to atrophy.

How bad is your pain?

[GirlyGymRat]

How bad is your pain?

Surgeon did not expect MRI to show bone on bone and stress fractures ; we thought snip torn meniscus - easy peasy! Instead meniscus squeezed inboard and not between joints.

stress fractures likely started in Feb and he confirmed recent. I threw my back out for first time doing a common movement and chose chiropractic approach and noticed my knee wasn’t hurting once back was aligned.

April Cortisone injection was to be renewed in September and life happened so I’m over due and it wore off quickly.

When I’m on feet and walking more, I feel throbbing when laying in bed. Wore some killer 4” heels on Monday and traversing down Stairs was challenging. Last weekend, I had the most pain when I couldn’t straighten or put weight on. I had been knelling on floor. So that’s a no no.

Dr said he wasn’t going to open up knee for meniscus...said he would just aggravate and accelerate stress fractures. Next surgery is TKR but trying to delay with a few more shots.

This year is not a good year for me to have surgery. I’ll be traveling quite a bit thru Thanksgiving.

I’m planning on starting my Pilates again in January. He said ok. No extreme yoga poses. I’ve not noticed atrophy yet or thickening.

The scar I can get rid of. I’m not concerned about that. I really really need a tiny knee cap. Surely some manufacturer makes a device for petite tiny knee caps!!! I’ll pay an up charge for deluxe model!!!

[kelkel]

I feel throbbing when laying in bed.

Me too......

[tarmyg]

Haha. Dirty old fcker.

[clarky.]

Me too......

Lmfao

[kelkel]

Haha. Dirty old fcker.

Truth.

[GirlyGymRat]

Walked 4.5 miles yesterday after sleeping 12hrs. Badly needing rest so otherwise would judge.

[kelkel]

4.5 miles I'd have to carry a defib.

[JuliusPleaser]

Speaking of HIT, what do you guys think of all the new "research" coming out claiming it is far superior to hit a muscle twice a week, than once a week; once a week you grow 52 times a years, whereas twice a week 114 times? That we should take advantage of the 72 hour protein synthesis window, etc.?

I've done both PPL and Dorians HIT. Currently doing (was doing until I got covid) 6x a week PPL, working out even when a bit sore with no issues at all. But I keep going back to wanting to hit the HIT style, just instinctually. It seems there is no straight answer, although more "gurus" say go twice a week, but then say "it really depends on you." So that's not a straight answer.

In my mind I think logically: if I destroy a muscle in one day so it can't recover in 7 says, why would it be different if I hit it twice a week with less intensity, even with the 72 our protein synthesis window? If the same damage is done in one session rather than two, then does it really matter? Am I missing something?



Here's a pic of me when I've done both programs. Left was me doing 5x a week PPL while dieting; right is me eating at maintenance following Dorians Blood and Guts 4x a week only.

[charger69]

Speaking of HIT, what do you guys think of all the new "research" coming out claiming it is far superior to hit a muscle twice a week, than once a week; once a week you grow 52 times a years, whereas twice a week 114 times? That we should take advantage of the 72 hour protein synthesis window, etc.?

I've done both PPL and Dorians HIT. Currently doing (was doing until I got covid) 6x a week PPL, working out even when a bit sore with no issues at all. But I keep going back to wanting to hit the HIT style, just instinctually. It seems there is no straight answer, although more "gurus" say go twice a week, but then say "it really depends on you." So that's not a straight answer.

In my mind I think logically: if I destroy a muscle in one day so it can't recover in 7 says, why would it be different if I hit it twice a week with less intensity, even with the 72 our protein synthesis window? If the same damage is done in one session rather than two, then does it really matter? Am I missing something?



Here's a pic of me when I've done both programs. Left was me doing 5x a week PPL while dieting; right is me eating at maintenance following Dorians Blood and Guts 4x a week only.

I like the red Guy better. LOL
I use a 4 day split, so essentially weekly. The thing that is being missed is you are really stating direct workout once a week. You indirectly work other muscles. I have not seen any of the new research however I will look for it and become my own test monkey. I have in my head that once a week is best, probably just mental.


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[JuliusPleaser]

Here's the research on it. https://pubmed.ncbi.nlm.nih.gov/27102172/

[GirlyGymRat]

4.5 miles I'd have to carry a defib.

If I could hit redo button, would lifted more earlier and added in cardio later in life.

Now, picking up pieces of muscle loss from dieting and not exercising bc all I did before was eat more when working out..use compression band on knee joint bc noticing deterioration. Need to schedule in with ortho for another shot. He doesn’t carry Ziretta (sp?) last time I checked!!

thinking bands and yoga on travel, calisthenics (burpees etc.) and some of your girls moves. Something better than nothing. At home, my fitness center needs a decent piece of cardio - spin bike should do it. I am a bike snob. Last time I worked out regularly what April/May and muscles responded nicely.

[almostgone]

Well, I'm off for the rest of the year. Been feeling more run down than usual and have been running anywhere from a low grade fever to 101°/102°- ish since Saturday evening.

Went and let them scrub around inside the old cranium with the swabs and fortunately I'm negative on the COVID. On the flip side of the coin, I've got a sinus infection, when I blow my nose goop is pushing out around one eye, once again the ear with the blown eardrum has an inner ear infection, both Eustachian tubes are crapped up, and despite taking the pneumonia vaccine, I have pneumonia ( there's too many strains of bacteria that can cause pneumonia for a one size fits all vaccine). So, it's Augmentin, Prednisolone ( I f-in hate that stuff), Ru-hist, and one other med the pharmacy didn't have in stock.
I will say I recently bought a big bag of ginger tea because I love pickled ginger and wanted to give the tea a try. I made it double strength and man it really warms up the chest and feels like it opens things up a bit..

I'm dosing on the medicine and taking it easy for 3 days and the rest of my time is dedicated to more rehab and fresh outside air as much as I can.

So, y'all please stay healthy and or slightly buzzed on a shot or two of alcohol.

[kelkel]

If I could hit redo button, would lifted more earlier and added in cardio later in life.

Now, picking up pieces of muscle loss from dieting and not exercising bc all I did before was eat more when working out..use compression band on knee joint bc noticing deterioration. Need to schedule in with ortho for another shot. He doesn’t carry Ziretta (sp?) last time I checked!!

thinking bands and yoga on travel, calisthenics (burpees etc.) and some of your girls moves. Something better than nothing. At home, my fitness center needs a decent piece of cardio - spin bike should do it. I am a bike snob. Last time I worked out regularly what April/May and muscles responded nicely.

Zilretta.

But he should be able to order it. Question is would insurance pay for it. If not, go with Hyaluronic Acid.

[kelkel]

Well, I'm off for the rest of the year. Been feeling more run down than usual and have been running anywhere from a low grade fever to 101°/102°- ish since Saturday evening.

Went and let them scrub around inside the old cranium with the swabs and fortunately I'm negative on the COVID. On the flip side of the coin, I've got a sinus infection, when I blow my nose goop is pushing out around one eye, once again the ear with the blown eardrum has an inner ear infection, both Eustachian tubes are crapped up, and despite taking the pneumonia vaccine, I have pneumonia ( there's too many strains of bacteria that can cause pneumonia for a one size fits all vaccine). So, it's Augmentin, Prednisolone ( I f-in hate that stuff), Ru-hist, and one other med the pharmacy didn't have in stock.
I will say I recently bought a big bag of ginger tea because I love pickled ginger and wanted to give the tea a try. I made it double strength and man it really warms up the chest and feels like it opens things up a bit..

I'm dosing on the medicine and taking it easy for 3 days and the rest of my time is dedicated to more rehab and fresh outside air as much as I can.

So, y'all please stay healthy and or slightly buzzed on a shot or two of alcohol.

A couple weeks off will do you good. Come back next year recharged!

[kelkel]

Leg Day! Report back soon.

[GirlyGymRat]

Well, I'm off for the rest of the year. Been feeling more run down than usual and have been running anywhere from a low grade fever to 101°/102°- ish since Saturday evening.

Went and let them scrub around inside the old cranium with the swabs and fortunately I'm negative on the COVID. On the flip side of the coin, I've got a sinus infection, when I blow my nose goop is pushing out around one eye, once again the ear with the blown eardrum has an inner ear infection, both Eustachian tubes are crapped up, and despite taking the pneumonia vaccine, I have pneumonia ( there's too many strains of bacteria that can cause pneumonia for a one size fits all vaccine). So, it's Augmentin, Prednisolone ( I f-in hate that stuff), Ru-hist, and one other med the pharmacy didn't have in stock.
I will say I recently bought a big bag of ginger tea because I love pickled ginger and wanted to give the tea a try. I made it double strength and man it really warms up the chest and feels like it opens things up a bit..

I'm dosing on the medicine and taking it easy for 3 days and the rest of my time is dedicated to more rehab and fresh outside air as much as I can.

So, y'all please stay healthy and or slightly buzzed on a shot or two of alcohol.

Get in a sauna if can!!

Enjoy time off, rest and enjoy the season!

[GirlyGymRat]

Walked and sorta ran 4.5 miles yesterday.

Facial, pedicure and manicure round out my workout today!

[clarky.]

Well, I'm off for the rest of the year. Been feeling more run down than usual and have been running anywhere from a low grade fever to 101°/102°- ish since Saturday evening.

Went and let them scrub around inside the old cranium with the swabs and fortunately I'm negative on the COVID. On the flip side of the coin, I've got a sinus infection, when I blow my nose goop is pushing out around one eye, once again the ear with the blown eardrum has an inner ear infection, both Eustachian tubes are crapped up, and despite taking the pneumonia vaccine, I have pneumonia ( there's too many strains of bacteria that can cause pneumonia for a one size fits all vaccine). So, it's Augmentin, Prednisolone ( I f-in hate that stuff), Ru-hist, and one other med the pharmacy didn't have in stock.
I will say I recently bought a big bag of ginger tea because I love pickled ginger and wanted to give the tea a try. I made it double strength and man it really warms up the chest and feels like it opens things up a bit..

I'm dosing on the medicine and taking it easy for 3 days and the rest of my time is dedicated to more rehab and fresh outside air as much as I can.

So, y'all please stay healthy and or slightly buzzed on a shot or two of alcohol.

Ahhhh man, time for some well earned rest and you get all that nasty shit mate. Hope you get it cleared soon mate.

[kelkel]

Was a good one!

Bike to warm up: Maxed out at 3 minutes but at least i didn't forget this time! Quite GGR...
Seated ham curls: 3 working sets 12-15 with pause
Beltless belt squat with T-Bar (olympic bar in shoved in corner): 3 working, 1-15 reps. Went a plate heavier than normal. Never started with these before but man they felt good first
Vertical Press: 3 working anywhere from 12-18 reps. Felt so good on knees doing these after belt squats. Gonna stick with it for a while.
Dumbell Ham stiff legs: 2 sets 15 reps. Reacclimating to these...
Standing and seated calfs: 3 sets 10-15 reps.

Really felt this sequence today. Be sore tomorrow hopefully!

[almostgone]

The d'bell deads treating you well, Kel?

I just told Mrs. AG last night that if she and I hit the lottery, I'm buying 2 belt squat machines and shipping one your way. She said that I might as well throw a few Seros in there as well, so...... c'mon lottery!!

[kelkel]

The d'bell deads treating you well, Kel?

I just told Mrs. AG last night that if she and I hit the lottery, I'm buying 2 belt squat machines and shipping one your way. She said that I might as well throw a few Seros in there as well, so...... c'mon lottery!!

That would be sweet! And great advice from the wife!
Legs are really sore today. That combo was great for my knees. No residual pain, just felt worked.

[GirlyGymRat]

Walked 5.5 miles yesterday...and really need to do more. I’ll look into that today.

[almostgone]

Despite the Augmentin, my fever is still cranking around 101.8°F. Staying hydrated, drinking a couple of cups of hot ginger tea, daily, usual vitamin D, usual daily glass of grapefruit juice, etc.

Between the Ru-hist and the Prednisone, I'm sweating like a madman and wired up feeling. Cloudy and cool here but I did go sit out in the cloudy weather for an half hour or so to get fresh air.

Hope everyone is well!!

[almostgone]

Walked 5.5 miles yesterday...and really need to do more. I’ll look into that today.

About all you can add to 5.5 miles is a weighted rucksack; I'm sure you hold a quick pace when you walk.

Good work, GGR!