**Marcus's HIT Dungeon**

[almostgone]

Deep tissue massage Weds morning. Really like the massage therapist at the physical medicine practice, but my next massage in a few weeks may get a bit intense. I have a lot of scar tissue in my left pec, so there will be some Graston type scraping done. I've had my hamstrings scraped before so I'll survive.

Still doing my stretches and band exercises. Was talking with Kel the other day telling him I got lucky with my PT Dr. The PT Dr. is a younger guy, but a PL'er that holds a state record for his weight class in a couple of lifts and came in second in several meets in SC. Like Kel said, the guys lives our lifestyle so he has more insight into what lifters go through.

Looks like another NCV study Monday; that's always somewhat.... uncomfortable.

[kelkel]

Rarely see back. Pleasantly surprised.

Great GGR! As expected.

[kelkel]

So, was out on the Harley all day Sunday and felt my low back slowly tightening up. By night time it was killing me. Couldn't stand straight up. Went to my chiro first thing Monday morning for an adjustment. I feel it's probably hamstring related and he pretty much agrees. Odd thing was I did legs the prior Tuesday and had no issues. I tend to think it came more from heavy bent rows on Friday aggravating it.

Also Monday got a call from my Ortho to set up more Zilretta (long lasting cortisone) shots. Was able to get in the very next morning and was in and out in 10 minutes with both knees being done. This Zilretta is such good stuff. Next time he did say he recommends throwing some Hyaluronic Acid into the mix and maybe rotate them to some extent.

Now, back to my low back. It stayed really tight and painful until easing up last night actually. Been living on Advil. I went back to the chiro this morning for more work. Gave me more specific stretches along with one for the psoas muscle.

I was able to get in Chest and Bi's on what would have been leg day Tuesday. Legs were definitely not happening. Shoulders and Tri's on the agenda today.

Been a busy week. Top it off with my son turning 18 and graduating from school as well.

[almostgone]

So, was out on the Harley all day Sunday and felt my low back slowly tightening up. By night time it was killing me. Couldn't stand straight up. Went to my chiro first thing Monday morning for an adjustment. I feel it's probably hamstring related and he pretty much agrees. Odd thing was I did legs the prior Tuesday and had no issues. I tend to think it came more from heavy bent rows on Friday aggravating it.

Also Monday got a call from my Ortho to set up more Zilretta (long lasting cortisone) shots. Was able to get in the very next morning and was in and out in 10 minutes with both knees being done. This Zilretta is such good stuff. Next time he did say he recommends throwing some Hyaluronic Acid into the mix and maybe rotate them to some extent.

Now, back to my low back. It stayed really tight and painful until easing up last night actually. Been living on Advil. I went back to the chiro this morning for more work. Gave me more specific stretches along with one for the psoas muscle.

I was able to get in Chest and Bi's on what would have been leg day Tuesday. Legs were definitely not happening. Shoulders and Tri's on the agenda today.

Been a busy week. Top it off with my son turning 18 and graduating from school as well.

Congrats to the son on his graduation!

[Proximal]

So, was out on the Harley all day Sunday and felt my low back slowly tightening up. By night time it was killing me. Couldn't stand straight up. Went to my chiro first thing Monday morning for an adjustment. I feel it's probably hamstring related and he pretty much agrees. Odd thing was I did legs the prior Tuesday and had no issues. I tend to think it came more from heavy bent rows on Friday aggravating it.

Also Monday got a call from my Ortho to set up more Zilretta (long lasting cortisone) shots. Was able to get in the very next morning and was in and out in 10 minutes with both knees being done. This Zilretta is such good stuff. Next time he did say he recommends throwing some Hyaluronic Acid into the mix and maybe rotate them to some extent.

Now, back to my low back. It stayed really tight and painful until easing up last night actually. Been living on Advil. I went back to the chiro this morning for more work. Gave me more specific stretches along with one for the psoas muscle.

I was able to get in Chest and Bi's on what would have been leg day Tuesday. Legs were definitely not happening. Shoulders and Tri's on the agenda today.

Been a busy week. Top it off with my son turning 18 and graduating from school as well.

Congrats on the son’s graduation.

For a fun time, have your chiro do some deep tissue work on your psoas, lol.

[kelkel]

Congrats on the son’s graduation.

For a fun time, have your chiro do some deep tissue work on your psoas, lol.

He has. You'd like this guy Prox. His knowledge is absolutely incredible. The way he uses a process of elimination to determine exactly where the issue is has always amazed me. He explains everything in detail and always gives you exercises to apply to the affected area.

[GirlyGymRat]

Nice, GGR!

Thx! Unexpected!!

[GirlyGymRat]

Great GGR! As expected.

Nice to see definition! Thx

[GirlyGymRat]

Deep tissue massage Weds morning. Really like the massage therapist at the physical medicine practice, but my next massage in a few weeks may get a bit intense. I have a lot of scar tissue in my left pec, so there will be some Graston type scraping done. I've had my hamstrings scraped before so I'll survive.

Still doing my stretches and band exercises. Was talking with Kel the other day telling him I got lucky with my PT Dr. The PT Dr. is a younger guy, but a PL'er that holds a state record for his weight class in a couple of lifts and came in second in several meets in SC. Like Kel said, the guys lives our lifestyle so he has more insight into what lifters go through.

Looks like another NCV study Monday; that's always somewhat.... uncomfortable.

Graston technic with “tool kit” resembling series of dull knifes with different paddle shapes. Dig in for focused pressure. Felt like specific Myofascia pressure!

[GirlyGymRat]

So, was out on the Harley all day Sunday and felt my low back slowly tightening up. By night time it was killing me. Couldn't stand straight up. Went to my chiro first thing Monday morning for an adjustment. I feel it's probably hamstring related and he pretty much agrees. Odd thing was I did legs the prior Tuesday and had no issues. I tend to think it came more from heavy bent rows on Friday aggravating it.

Also Monday got a call from my Ortho to set up more Zilretta (long lasting cortisone) shots. Was able to get in the very next morning and was in and out in 10 minutes with both knees being done. This Zilretta is such good stuff. Next time he did say he recommends throwing some Hyaluronic Acid into the mix and maybe rotate them to some extent.

Now, back to my low back. It stayed really tight and painful until easing up last night actually. Been living on Advil. I went back to the chiro this morning for more work. Gave me more specific stretches along with one for the psoas muscle.

I was able to get in Chest and Bi's on what would have been leg day Tuesday. Legs were definitely not happening. Shoulders and Tri's on the agenda today.

Been a busy week. Top it off with my son turning 18 and graduating from school as well.

Couldn’t remember Zilretta before cortisone injections.

Right Knee - MRI shows no meniscus. It’s there just not between bones - squeezed out inboard side by my unique and special geometry lol. Dr thought would remove tear - not happening. With bone to bone I have stress fractures to upper part of lower bone and out of 10 orthos only 2 would touch meniscus - within 8 months I’ll be down for TKR. ( he’s a younger guy - runner and slender. He compared my MRI to the patients before me who was 280 lbs. Stay slender and prolong TKR.

Cortisone shot followed by synthetic lube if needed. Plus lifestyle change. No running, my tough mudder / mud run days behind me and modified workouts.

I gently let him know I’m not going to stop working out! He understood.

The most odd thing is pain in knee gets worst between chiro appts. So every 10 days or so, I get adjustment which lessens knee discomfort.

——-

Left elbow cortisone injection for tennis elbow. Wearing the forearm brace for work and working out. Supposed to get fitted with wrist brace for typing. I’m on laptop most of the day.

——-

Last ortho appt is for left foot. So I’ve been compensating for the offending knee which causing a painful neuroma (bundle of nerves - feels like walking on a stone. Get severe cramping in toes after walking a mile. I’m been pushing thru it up to 5 miles but my toes are starting to deform...messing up my pedicure toes.

That’s next week appt

Keeping orthos in business! Lol

[GirlyGymRat]

Kel congrats on sons graduation! Hope school makes it special with covid crap. Many parents are upset about not being able to have traditional celebrations including missed spring break cruise with parents spot for graduate with parents as “chaperones”. This year missed being at sea with your closest friends and their parents plus your own.

It’s kinda nice ...and a little quirky too!

[RaginCajun]

Fridee Burner:

1/2 mile on elliptical
4 Rounds
3 - 225lb deadlifts
25 - 30lb KB swings (going to keep this light)
10 - 120lb chest press mach.

Shoulder still shaky but it’s getting stronger

[almostgone]

Graston technic with “tool kit” resembling series of dull knifes with different paddle shapes. Dig in for focused pressure. Felt like specific Myofascia pressure!

That's it, GGR.

[clarky.]

Morning fellas/Girly, hope yous are all doing good. Kel, congratulation to your son big guy.

[almostgone]

Stupid @ss nerve conduction ( actually an EMG) study done. I think insurance will cover for one more this year.

Haven't got final results yet, but there sure was a lot of stray activity when the muscle was at rest. Of course, when I asked if that meant there's activity, but the nerve was still healing I was told it would be considered inconclusive until all the calculations were complete.

Patience is @ -4 right now.

Yay Monday....go team.....and all that good happy sh!t.

[Proximal]

Sigh of relief. BP hit 178/115 end of last week. Adjusted my cycle, 3 days rest and back into 120’s/80’s for 2 days straight. Light r-band workout later, and GYM TOMORROW

[clarky.]

Stupid @ss nerve conduction ( actually an EMG) study done. I think insurance will cover for one more this year.

Haven't got final results yet, but there sure was a lot of stray activity when the muscle was at rest. Of course, when I asked if that meant there's activity, but the nerve was still healing I was told it would be considered inconclusive until all the calculations were complete.

Patience is @ -4 right now.

Yay Monday....go team.....and all that good happy sh!t.

Hang in there mate, it will all come good.

[clarky.]

Evening fellas/Girly, really busy just now with work. Of all goes ok i will finish it tomorrow. Hope yous are all good.

[RaginCajun]

Don’t hurt anyone AG

Sup Clarky!

[RaginCajun]

I punched Monday in the face!

AM - mile walk on treadmill on incline

Lunch burner:

1/2 mile walk on treadmill
Stretched/foam rolled
2 Rounds
100 single unders
20 30lb KB rows each arm
20 sit-ups

PM - mike walk out here

[Proximal]

Hello gym, hello iron! Biceps done & threw in a little bit of abs.

[clarky.]

Don’t hurt anyone AG

Sup Clarky!

Just plodding along RC, getting plenty of fishing in just now. you good ?.

[clarky.]

Afternoon fellas/Girly, roasting here the day again. Hope yous are all good.

Away Salmon fishing tomorrow, world famous river tay. So looking forward to it

[GirlyGymRat]

Fairly certain fractured rib in a compromised position. [emoji848]

Impossible for shorter people to dumpster dive from “touch less” recyclable containers. [emoji53]

[RaginCajun]

Just plodding along RC, getting plenty of fishing in just now. you good ?.

Hahahaha fishing eh! What type of fish do you catch on that side of the pond?

the fishing is good here as well. May go with my dad for Father’s Day.

Just got on TRT two weeks and these subq injections suck ass! Tweaked my back again the other day so mending that too along with my busted up shoulder in which I jacked up in January doing BJJ. Other than that, doing good man!

[RaginCajun]

Fairly certain fractured rib in a compromised position. [emoji848]

Impossible for shorter people to dumpster dive from “touch less” recyclable containers. [emoji53]

Dang Girly!

I bet that was a site to see, you face first in a recycling container, lol.

Hope it heals quickly doll!

[Proximal]

Morning all. My Gawd, 3 days of the gym and I AM HURTING. Yet, it feels SO good.

[almostgone]

Fairly certain fractured rib in a compromised position. [emoji848]

Impossible for shorter people to dumpster dive from “touch less” recyclable containers. [emoji53]

We need to get you a reaching stick!!

[GirlyGymRat]

Dang Girly!

I bet that was a site to see, you face first in a recycling container, lol.

Hope it heals quickly doll!

Freak accident! Should get results tomorrow.

Pain meds are taking the edge off and I’m sleeping A LOT. I can see why ppl he addicted.

[GirlyGymRat]

We need to get you a reaching stick!!

I won’t be doing that again ever.

[GirlyGymRat]

Happy Father’s Day!

[Proximal]

I won’t be doing that again ever.

Taller heels & platforms

[clarky.]

Hahahaha fishing eh! What type of fish do you catch on that side of the pond?

the fishing is good here as well. May go with my dad for Father’s Day.

Just got on TRT two weeks and these subq injections suck ass! Tweaked my back again the other day so mending that too along with my busted up shoulder in which I jacked up in January doing BJJ. Other than that, doing good man!

Yeah just a wee bit of fishing hahaha, Trout and Salmon RC. Never hooked any Salmon on Friday there. Plenty moving though, the little bastards lol, back up again on the 1st August so fingers crossed . Ahhh not good with those injuries mate, hope your ok soon.
My hip is giving me bother just now, right side and not got very good movement. I really should do more stretching ect, maybe prox could give me some to get a bit more flexible.

[clarky.]

Hi fellas/Girly, awww man been real busy fishing and doing some work. Hope yous are all ok. Ahh girly sorry to hear that, hope your better asap.
Well i am back to work tomorrow pure pish lol.

On the flip side i have a job interview on the 1st july, same as i do just now. ££ will be no where near what i get just now i don't think but working conditions will be a lot better and pension ect.

[GirlyGymRat]

Rib isn’t broken and sure doesn’t feel great. Pain meds making me get great rest.

Down to lowest weight in 4EVA and back in skinniest of the skinny jeans. Just blew by upper limit of my initial goal range and headed towards the upper limit of preferred sweet range of 125 - 130; roughly 13 and 15 % bf - maybe a tad higher until can build some muscle and then quite frankly...don’t care about scale bc the look will be phenomenal - according to Girly! That’s all that really matters. lol

[GirlyGymRat]

Hi fellas/Girly, awww man been real busy fishing and doing some work. Hope yous are all ok. Ahh girly sorry to hear that, hope your better asap.
Well i am back to work tomorrow pure pish lol.

On the flip side i have a job interview on the 1st july, same as i do just now. ££ will be no where near what i get just now i don't think but working conditions will be a lot better and pension ect.

Took slightly lower pay with significantly better benes! One of my better decisions!!

[almostgone]

I'm still plodding along with physical therapy and stretches
Got the results of the second nerve conduction study back. I didn't realize, buy the C5/C6 issue is starting to affect my right arm. One or two of the signals were moving slower then the normal range.

The Dr. saids it's leaning towards a little surgery but wants to continue the rehab and if I have to have surgery we'll consider it a "prehab".

Currently throwing a good many things into the mix ( GH, TB500, BPC-157), etc. After the Dr appointment in a few weeks I'll add a little Deca and var.

Neck MRI coming up.

Moved about 3,000 pounds of graphite yesterday, so the arm isn't totally dead, just very, very weak and slow to respond.

[kelkel]

Fairly certain fractured rib in a compromised position. [emoji848]

Surprisingly I can picture you in compromised positions.

[kelkel]

Was off site the last week. Missed the last two leg sessions as well.

Hit them yesterday.

bike 5 min
Seated leg curls
Vertical press
Squats
Calf crap

All lighter than normal just to get back in the swing of things. Knees felt great, weight felt light. Especially on squats.

[clarky.]

I'm still plodding along with physical therapy and stretches
Got the results of the second nerve conduction study back. I didn't realize, buy the C5/C6 issue is starting to affect my right arm. One or two of the signals were moving slower then the normal range.

The Dr. saids it's leaning towards a little surgery but wants to continue the rehab and if I have to have surgery we'll consider it a "prehab".

Currently throwing a good many things into the mix ( GH, TB500, BPC-157), etc. After the Dr appointment in a few weeks I'll add a little Deca and var.

Neck MRI coming up.

Moved about 3,000 pounds of graphite yesterday, so the arm isn't totally dead, just very, very weak and slow to respond.

Hope the surgery is not needed mate.