**Marcus's HIT Dungeon**

[TRA]

Good morning gents.

Back today. Meh. Still in the process of figuring out how to fully work the back, but better today in terms of targeting lats for sure. Used Marcus' suggestion of squeezing the shoulder blades together on pulls which totally hits the lats on the rows/pulldowns. If I do a rep without that effort I can feel it get disseminated all over and into the arms.
Need to ad hyperextensions, will add next time since was in a time crunch. Hoping SL deads for hams are hitting some lower back (I know not desirable but still unavoidable) a little.

Seated cable row, straight bar, shoulder width
1 w/u x 12
1 feeler x 11
1 w set w/ r/p x 3 to hit 13

Bent over cable row, straight bar, shoulder width grip
1 feeler x 12
1 w set w/ r/p x 2 to hit 12

Seated close grip pulldowns
1 feeler x 12
1 w set w r/p x 3 to hit 12

Bent over single arm DB rows
1 feeler x 12
1 w set w r/p x 2 to hit 11

Half and quarter reps on all sets. 1 min rest between sets, 2 min between exercises. Great pump in lats but felt like medial muscles could have used more work in upper back, though I think there is some hit there on post delts. Okay session, just want to destroy my back and hard to do without deads, for me anyway. Open to suggestions for compound exercise to fully hit back at end of routine.

[songdog]

Good morning Marcus Cape Nach Ag Clarky dam I hope this site is working today was a pain just trying too post.

[OdinsOtherSon]

Good morning everyone.

[almostgone]

Good morning, all! Real pisser of a night, ready to get this over with. Legs coming up late tonight/early Saturday.

[kelkel]

Good morning everyone.

And where have you been?

[DCI]

Shoulders tonight cannot wait for some lifting long ass week in work.

[Cuz]

Morning guys and gals sore as hell today, hit back yesterday morning and shoulders last night I'm taking today off. I was surprised I broke through a PR on seated military was good feeling since my shoulders stay injured the weigh has went up very slowly but I'm makin progress

Done some remodeling on the house took 9 days off so I'm ready to hit it again my little home gym again lol , have a great day all

[DCI]

Shoulders tonight cannot wait for some lifting long ass week in work.

[clarky.]

Testing

[clarky.]

Hmmm

[TRA]

Shoulders today
I had a meeting and squeezed in lift between another meeting onsite at work so hit the weight room in apartments so DB only with BB shrugs in smith

Alternating DB front raises, to center, palms facing in
W/u x 12
Feeler x 12
W set w/ r/p to hit 12

Standing lateral DB raises (weird but standing they don't tweak my L wrist as much as when seated)
1 w/u x 12
1 feeler x 12
1 w set w/ r/p to 11 and drops to hit 13

Laying reverse DB flies on incline bench
1 w/u x 12
1 feeler x 12
1 w set w/ r/p to hit 11

Seated DB press
1 feeler set x 12
1 w set x 12
1 w set w r/p to hit 10, drops to hit 12, last drop couldn't even get a half rep

Behind the back BB shrug in smith
1 w/u x 12
1 feeler x 12
1 w set w r/p to hit 12 then front shrug same weight for 3 additional reps

Good session, shoulders still ache. No gains in weight, not counting reps from day to day but definite increase in intensity progressively.

[marcus300]

Evening gentlemen

[GirlyGymRat]

Here's a pic of the leg curl machine my friend gave me. Picked it up yesterday. Haven't got it in the basement yet but by next week it'll be there. Been wanting one like this for a few years now....

Never seen one like this. Looks fancy!

[TRA]

Never seen one like this. Looks fancy!

The original photo was with kelkel and the machine on a bear skin rug in front of the fireplace, and it looked really fancy in that shot! Unfortunately it looks like he photoshopped it out.

[GirlyGymRat]

The original photo was with kelkel and the machine on a bear skin rug in front of the fireplace, and it looked really fancy in that shot! Unfortunately it looks like he photoshopped it out.

I missed that. Dang it! I've not been able to get on boards for some squirrelly login crap......so I've got a mental image....a dark brown bear skin rug and fireplace cast warm glows and soft shadows over his massive calves and well developed hamstrings. Who would think he had mad photoshopping skills too! :/

[clarky.]

Morning fellas/ladies, well seems the forum is fixed. Thank fuck, right got back done on thursday then chest yesterday. Both sessions were good, back is nice and sore, back was a great session loved it no pain from the forearm at all mad.
I have one pair of fried titties this morning fuck me there sore.
Off to work now catch up later, hope everyone has a good safe wk end ppl.

[almostgone]

Morning, everyone.

[NACH3]

Morning all!

Just checking in I finally have an appointment set up for my shoulder and neck at 'The Rothman Institute' a really good place for orthopedics who all spealize in their separate areas(shoulder guys just do them etc) I'm still trying to w/o but it's nothing to write home about especially after lifting the way I have in the the Last 3-4yrs just messes with your head as we all know!

Seeing some great w/o's and can't wait to be back where I can push and feel like I belong in here again

Hope everyone is doing well! And enjoy your w/e's guys and gals!

[OdinsOtherSon]

Morning all!

Just checking in I finally have an appointment set up for my shoulder and neck at 'The Rothman Institute' a really good place for orthopedics who all spealize in their separate areas(shoulder guys just do them etc) I'm still trying to w/o but it's nothing to write home about especially after lifting the way I Last 3-4yrs just messes with your head as we all know!

Seeing some great w/o's and can't wait to be back where I can push and feel like I belong in here again

Hope everyone is doing well! And enjoy your w/e's guys and gals!

You’ll always belong here! Hope the appointment goes well for you brother!

Good morning all! Hope everyone has a baller weekend.

[NACH3]

You’ll always belong here! Hope the appointment goes well for you brother!

Good morning all! Hope everyone has a baller weekend.

Thanks Odin! Tbh without this community and 'The Dungeon'(especially everyone in here)... I really don't know what or how I'd deal with the issues I'm having. Again thank you and looking forward to hearing about your progress!

Btw how's your TRT going and been going?

[OdinsOtherSon]

It’s pretty much just a normal part of life at this point. Couldn’t imagine being without it! Lol. Hoping to run another blast in the December/January timeframe. Thanks for asking bro!


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[NACH3]

It’s pretty much just a normal part of life at this point. Couldn’t imagine being without it! Lol. Hoping to run another blast in the December/January timeframe. Thanks for asking bro!


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Nice and glad to hear! Definitely is just a regular part of life anymore huh lol. Glad to hear your doing well bro and I hope it just continues and continues!

[GirlyGymRat]

Morning all!

Just checking in I finally have an appointment set up for my shoulder and neck at 'The Rothman Institute' a really good place for orthopedics who all spealize in their separate areas(shoulder guys just do them etc) I'm still trying to w/o but it's nothing to write home about especially after lifting the way I have in the the Last 3-4yrs just messes with your head as we all know!

Seeing some great w/o's and can't wait to be back where I can push and feel like I belong in here again

Hope everyone is doing well! And enjoy your w/e's guys and gals!

Yayyy. Get er fixed! Do what you can in meantime!

[Baxter35]

I’m happy to report my elbow is really starting to feel good. A few weeks ago I couldn’t fully extend it or bend it much past 90 degrees because my tendinitis was flaring up and the internal swelling/inflammation was putting pressure on the nerves. After running a course of ibuprofen for a couple weeks and wearing a neoprene sleeve, (and taking it easy on training), it’s almost back to normal. I trained triceps for the first time since the injury last night and it felt really good. After a few feeler sets to see how it went, I was able to get a few heavy ish (285) reps on close grip bench with no pain so I’m feeling pretty good about it.

On another note, my cut is going well. I was 222 two weeks ago, and last night I weighed in at a nice svelte 215! Lol.

[NACH3]

Y
Yayyy. Get er fixed! Do what you can in meantime!

Absolueky Girly thx for the support as always!!!

[NACH3]

I’m happy to report my elbow is really starting to feel good. A few weeks ago I couldn’t fully extend it or bend it much past 90 degrees because my tendinitis was flaring up and the internal swelling/inflammation was putting pressure on the nerves. After running a course of ibuprofen for a couple weeks and wearing a neoprene sleeve, (and taking it easy on training), it’s almost back to normal. I trained triceps for the first time since the injury last night and it felt really good. After a few feeler sets to see how it went, I was able to get a few heavy ish (285) reps on close grip bench with no pain so I’m feeling pretty good about it.

On another note, my cut is going well. I was 222 two weeks ago, and last night I weighed in at a nice svelte 215! Lol.

Nice Bax - your a hardworking SOB(in a good way of course ) glad all is on the mend and everything is going as planned!

[marcus300]

We are all atheists about most of the gods that humanity has ever believed in. Some of us just go one god further. RD

[marcus300]

Good evening ladies and gentlemen

[TRA]

Legs today. Tired but would like to get legs in and arms tomorrow so I have a rest day on Monday. My knee has been hacked ever since I did the linear hack press - confirmed with a well-schooled friend that the machine puts an anterior sheer force through the knee. Hope I didn't screw the pooch. I will go back to seated leg press with slow, deliberate reps for 5/2 count and see if I can really light the quads up that way.

If anyone reads and can comment on this would appreciate it. In doing straight leg deads my R hamstring seems to be much more flexible/loose than my left. Even though it is the bad knee leg I think there is slight decreased leg length from meniscus removals as a possbile cause. So SL deads hit the L ham much harder. I don't think I am strong enough or well balanced enough to do single leg SL deads. Any thoughts on how to target the hams more equally? I do pre-exhaust with laying hamstring curls.

[marcus300]

How are you doing your SL deads?

[TRA]

How are you doing your SL deads?

BB, back straight/arched (not rounded), knees slightly bent, lower so back is approximate 30deg off horizontal, straighten and with shoulders back. Pushing through hips on upward movement, sliding hips back and driving force into heels on downward - can feel it hit hams and minimally low back

[NACH3]

Legs today. Tired but would like to get legs in and arms tomorrow so I have a rest day on Monday. My knee has been hacked ever since I did the linear hack press - confirmed with a well-schooled friend that the machine puts an anterior sheer force through the knee. Hope I didn't screw the pooch. I will go back to seated leg press with slow, deliberate reps for 5/2 count and see if I can really light the quads up that way.

If anyone reads and can comment on this would appreciate it. In doing straight leg deads my R hamstring seems to be much more flexible/loose than my left. Even though it is the bad knee leg I think there is slight decreased leg length from meniscus removals as a possbile cause. So SL deads hit the L ham much harder. I don't think I am strong enough or well balanced enough to do single leg SL deads. Any thoughts on how to target the hams more equally? I do pre-exhaust with laying hamstring curls.

If anything imho, I'd use DBs to do your SL deads as you'll get the ROM and everything youn want outta the movement you can.... plus get a bigger or wider ROM - just remember to keep the bells 'palms facing your legs' and follow your quads/& shins down as if you actually deadlifting(conventional style) like dragging them up your shins(wear long socks imho) and practice hip hinging from the waist so your arse is going back first not your back, etc!

[marcus300]

BB, back straight/arched (not rounded), knees slightly bent, lower so back is approximate 30deg off horizontal, straighten and with shoulders back. Pushing through hips on upward movement, sliding hips back and driving force into heels on downward - can feel it hit hams and minimally low back

Sounds good form Trail I also like what Nach has said but from what you have mentioned I would do some foam rolling/Rumble rolling of the hams,IT bands, Glutes and lower back before doing any deads. They sound like one side needs more flexibility and this could help your issues. I know you do them with a slightly bent knee but make sure you unlock your knees like your doing but lock the soft knee and don't let the knee joint move. Once you start lowering either the bar or bells go deeper and deeper with every rep so long as the back is not rounded keep good form like you say you are. I do think you will see a huge difference if you did 10-15mins loosening your hams and surrounding area up with rolling with a foam roller or rumble or if you like pain like me a cricket ball.

[kelkel]

The original photo was with kelkel and the machine on a bear skin rug in front of the fireplace, and it looked really fancy in that shot! Unfortunately it looks like he photoshopped it out.

I missed that. Dang it! I've not been able to get on boards for some squirrelly login crap......so I've got a mental image....a dark brown bear skin rug and fireplace cast warm glows and soft shadows over his massive calves and well developed hamstrings. Who would think he had mad photoshopping skills too! :/

TR that was between you and I, dammit. But I'm more than willing to share with GGR.

[kelkel]

Heavy back yesterday:

Straight bar pulldowns: 3 heavy 10 ish reps
Close Grip pulldowns: 3 sets 12 reps or so
Supported smith rows: 3 sets with RP's throughout cause they suck the air outta you
T Bars: Slow warm ups for my knee. All went well. 3 sets real heavy 6-10 reps. Killed these. Seriously.
BB shrugs: 3 sets 12-15 reps.

Good day. Feeling it today.

[TRA]

Sounds good form Trail I also like what Nach has said but from what you have mentioned I would do some foam rolling/Rumble rolling of the hams,IT bands, Glutes and lower back before doing any deads. They sound like one side needs more flexibility and this could help your issues. I know you do them with a slightly bent knee but make sure you unlock your knees like your doing but lock the soft knee and don't let the knee joint move. Once you start lowering either the bar or bells go deeper and deeper with every rep so long as the back is not rounded keep good form like you say you are. I do think you will see a huge difference if you did 10-15mins loosening your hams and surrounding area up with rolling with a foam roller or rumble or if you like pain like me a cricket ball.

We have some rollers at the gym, I will give it a try, and maybe give a shot with the DB as Nach suggested. Thanks a ton guys for taking the time to give feedback.

[almostgone]

Sorry for not posting up a lift yet, ladies and gents. Was having a little eye pain and thought it was just sinuses acting up. Finally hit the Redi-Med yesterday afternoon. F-in inner ear infection and pinkeye. Real winner of a combo, right?
Antibiotic eye drops and erythromycin caps, also some ear drops. It's weird because the blown ear is the one that always has issues. Anyway, been hydrating, resting, and cleaning firearms.
Not guaranteeing that I will lift tonight, but if I'm feeling decent I'll have a go at it.
Turned 53 years old a few days ago. I seem to be headed towards dilapidation rather quickly.

Hope everyone if G2G and having a nice weekend.

Marcus, I did look at your new additions to the photo booth. Awesome pics as always, boss. A guy that I occasionally shoot with at the range and the "ouch house" lives just up the road about 7 km has a few recently born bison calves that are playful as the dickens. I stopped in at his front pasture since I saw him out there checking on them. Will try to snap a few pics and post them before they get too large. Just have to be careful when they want to play. Defo don't want to piss off the cows/mothers. They generally don't even flinch if you punch them to warn them off.
Also, will try to get more pics of the wild mustangs to post up. Mrs. AG accidentally dumped them off the memory card; she felt horrible and teared up when she realized what happened, so I couldn't give her a hard time for an accident.

[OdinsOtherSon]

Good morning all. Hope everyone is having a stellar weekend!


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[OdinsOtherSon]

Sorry for not posting up a lift yet, ladies and gents. Was having a little eye pain and thought it was just sinuses acting up. Finally hit the Redi-Med yesterday afternoon. F-in inner ear infection and pinkeye. Real winner of a combo, right?
Antibiotic eye drops and erythromycin caps, also some ear drops. It's weird because the blown ear is the one that always has issues. Anyway, been hydrating, resting, and cleaning firearms.
Not guaranteeing that I will lift tonight, but if I'm feeling decent I'll have a go at it.
Turned 53 years old a few days ago. I seem to be headed towards dilapidation rather quickly.

Hope everyone if G2G and having a nice weekend.

Marcus, I did look at your new additions to the photo booth. Awesome pics as always, boss. A guy that I occasionally shoot with at the range and the "ouch house" lives just up the road about 7 km has a few recently born bison calves that are playful as the dickens. I stopped in at his front pasture since I saw him out there checking on them. Will try to snap a few pics and post them before they get too large. Just have to be careful when they want to play. Defo don't want to piss off the cows/mothers. They generally don't even flinch if you punch them to warn them off.
Also, will try to get more pics of the wild mustangs to post up. Mrs. AG accidentally dumped them off the memory card; she felt horrible and teared up when she realized what happened, so I couldn't give her a hard time for an accident.

Damn brother, hate to hear you’re not feeling well. Hope you turn the corner soon. Like I posted in Muscle Science’s thread yesterday, my dad told me once, “gettin old ain’t for sissies.”


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[GirlyGymRat]

I'm 2 weeks into a 30 day challenge. The program a 4 prong approach- Diet ,exercise, meditations, support group. I've not been keeping up with workouts and medication, but tight on diet.

I'm seeing serious progress even with the missteps.

Eat every 2-3 hours, wide variety of food, spices, no refined sugar, gluten, gal water daily....sounds like a BB lifestyle. [emoji1303][emoji41]

I'm going to continue cutting thru January and then its cycle planning time. Yayyy! [emoji160][emoji160][emoji160]