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Thread: **Marcus's HIT Dungeon**

  1. #22321
    GirlyGymRat's Avatar
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    Quote Originally Posted by hawk14dl
    Just did the "so you want abs" workout. F#ck me. I'm not sure i want abs that bad. Legs a little later on
    Some ppl never work abs and have them. We all know who I am talking about.....lol.

    I think I have them....just have to find them. Lol
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  2. #22322
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    Quote Originally Posted by GirlyGymRat View Post
    Some ppl never work abs and have them. We all know who I am talking about.....lol.

    I think I have them....just have to find them. Lol
    I can feel mine, just can't see them.

    I could probably get them to pop off i actually watched my diet. . But screw that.

  3. #22323
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    Back - heavy and killed it! Weights are going up(using B&B more - helped significantly on BB bent over rows/T-bar rows) - it's coming along sliw and steady but I feel the increase in power)

    Abs stretching RC ex SMR 3min low intensity cardio

    Warm up w/wide grip pull downs / got blood flowing nicely

    1. CG pulldowns - 2 feelers 2w(new weight) DD(reps may have been a lil high since I dropped twice - still feeling this out - if I need to hit top end of range atm due to shoulder tightness(pain on certain exercises - so none of those)

    2. Seated rows - 1 feeler 2w + RP DD(hit rep range 12-13)
    Suppersetted w/straight atm pulldowns 3-4w failing in 10-12 rep range

    3. BB Bent over rows - smith(new weight) - 2 feelers 1w 4-5 DD 4/3 burned em out too

    4. High pully rows - 1 feeler 2w drop

    5. Rack pulls - 2w (back tightened up on me in second working set)so I stopped

    6. Reverse pec dec - 2w Drop suppersetted w/neutral grip hammer strength rows 2w drop

    Weighted Hypers to finish 2w

    Weights done in 45min

    Feel great(except shoulder) anotger good session(shifted some good weight) very pleased - or welk chuffed(as clarky would say)
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  4. #22324
    clarky. is offline MONITOR
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    Hahaha well chuffed nach nice session mate.
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  5. #22325
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    Quote Originally Posted by clarky. View Post
    Summer car mate what you got ? Any pics ?
    ST205 GT4 Celica man. Changed the oil in it there today also and have a stock pile of parts now to go in soon

    Sounds a great work out nach and clarky.
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  6. #22326
    clarky. is offline MONITOR
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    Quote Originally Posted by DCI View Post
    ST205 GT4 Celica man. Changed the oil in it there today also and have a stock pile of parts now to go in soon

    Sounds a great work out nach and clarky.
    Like this

    https://youtu.be/0mnv7R11sTw

  7. #22327
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    Quote Originally Posted by clarky. View Post
    I'm a muscle car guy - but that's a nice car! Quick as shit I bet....

  8. #22328
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    Quote Originally Posted by NACH3
    I'm a muscle car guy - but that's a nice car! Quick as shit I bet....
    Click image for larger version. 

Name:	image-2086683795.jpg 
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ID:	157954 Not sure which one qualifies as my "summer" car lol Sent from my iPhone using Forum


    Click image for larger version. 

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    My R33 gtr

  9. #22329
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    Quote Originally Posted by clarky. View Post
    Lol yeh something similar clarky mines standardish just have a bleed valve, blitz induction kit and blitz exhaust. Have loads of parta to go onto it decat, hks ecu, new clutch and timing belt with advan lightweight wheel and new shocks and lowering springs front lip and rear spats all to be fitted. Next year I'll get a set of new discs and pads for it.

    Also my car is a Jap import so has a slight few differences than the uk spec cars but basically the same. Very low mileage car only had 80k miles on it not a bit of rust etc

    Quote Originally Posted by NACH3 View Post
    I'm a muscle car guy - but that's a nice car! Quick as shit I bet....
    I'd love a corvette or camaro over here man they are so good for the value for money but taxing them over here for the year would be about 2800 dollars a year. Its a bit of a diaster wereas the gt4 is only 850 dollara for the year so a lot more economical.

    And with the celica being 4wd is it great fun on our narrow tight roads where ultimate power isn't really needed more thortle response and mid range power etc. It is a fun car I've always had Italian stuff over the years but this is fun driving this jap car.
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  10. #22330
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    Quote Originally Posted by bignath4607 View Post
    Click image for larger version. 

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    My R33 gtr
    Nice gtr friend has one over ever sound amazing

  11. #22331
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    Quote Originally Posted by bignath4607 View Post
    Click image for larger version. 

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ID:	157954 Not sure which one qualifies as my "summer" car lol Sent from my iPhone using Forum


    Click image for larger version. 

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    My R33 gtr
    I like that GTR!

  12. #22332
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    Click image for larger version. 

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    Cheers guys built by my own fair hands 540bhp at the wheels :-)

    Back - heavy and killed it! Weights are going up(using B&B more - helped significantly on BB bent over rows/T-bar rows) - it's coming along sliw and steady but I feel the increase in power)<br/><br/>Abs stretching RC ex SMR 3min low intensity cardio<br/><br/>Warm up w/wide grip pull downs / got blood flowing nicely<br/><br/>1. CG pulldowns - 2 feelers 2w(new weight) DD(reps may have been a lil high since I dropped twice - still feeling this out - if I need to hit top end of range atm due to shoulder tightness(pain on certain exercises - so none of those)<br/><br/>2. Seated rows - 1 feeler 2w + RP DD(hit rep range 12-13)<br/>Suppersetted w/straight atm pulldowns 3-4w failing in 10-12 rep range<br/><br/>3. BB Bent over rows - smith(new weight) - 2 feelers 1w 4-5 DD 4/3 burned em out too<br/><br/>4. High pully rows - 1 feeler 2w drop<br/><br/>5. Rack pulls - 2w (back tightened up on me in second working set)so I stopped<br/><br/>6. Reverse pec dec - 2w Drop suppersetted w/neutral grip hammer strength rows 2w drop<br/><br/>Weighted Hypers to finish 2w<br/><br/>Weights done in 45min<br/><br/>Feel great(except shoulder) anotger good session(shifted some good weight) very pleased - or welk chuffed(as clarky would say)
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  13. #22333
    clarky. is offline MONITOR
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    Looks like a beast bignath.

  14. #22334
    clarky. is offline MONITOR
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    DCI your going to be a busy man lol.

  15. #22335
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    Quote Originally Posted by clarky.
    Looks like a beast bignath.
    Cheers clarky its pretty lairy as its half carbon fibre too so lighter than normal

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  16. #22336
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    Quote Originally Posted by bignath4607 View Post
    Cheers clarky its pretty lairy as its half carbon fibre too so lighter than normal

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    Oh dear that will be fun lol

  17. #22337
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    Quote Originally Posted by clarky.
    Oh dear that will be fun lol
    Fun/shit yer pants scary/brave take your pic lets just say cant be used to it potential in the wet lol

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  18. #22338
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    Incline hammer chest to warm up



    Smith machine flat presses heavy



    Peck deck superset incline presses



    Cable crossovers



    40 minutes cardio and done
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  19. #22339
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    Hey marcus, been gone a while, just wanted to say again thank you for all your advice, HIT style training has changed my physique drastically. Thank you also to everyone else here who has given me advice and help along the way.
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  20. #22340
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    Quote Originally Posted by clarky. View Post
    DCI your going to be a busy man lol.
    Oil and basic shit is what I'm good at wouldn't hazard the timing belt or clutch myself I have a good friend whose a gifted mech so give it to him to sort.

    @bignath you have the engine built?? Single turbo conversion??
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  21. #22341
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    Quote Originally Posted by AllKindsOGains View Post
    Hey marcus, been gone a while, just wanted to say again thank you for all your advice, HIT style training has changed my physique drastically. Thank you also to everyone else here who has given me advice and help along the way.
    That's great to hear, keep with it and training hard
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  22. #22342
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    Drinking a coffee laced shake and then going to treat this old back to a little pain.
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    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...
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  23. #22343
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    Quote Originally Posted by AllKindsOGains View Post
    Hey marcus, been gone a while, just wanted to say again thank you for all your advice, HIT style training has changed my physique drastically. Thank you also to everyone else here who has given me advice and help along the way.
    Your lookin good(lean) AKOG... Those abs/& obliques are a poppin! Well done!

  24. #22344
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    Decent pullback lift tonight. Wife commented my back is getting wider/thicker so I think my back appreciated volume of the pullback lift.

    2 sets crunches. Lower back and body stretching.
    WG pulldown w/o'hand grip-2 w/u, Work1-7, drop weight, Work2-6
    Parallel grip pulldown-1 w/u, Work1-6, drop weight, Work2-6
    Straightjacket stretches
    Tbar rows-1 w/u, Work1-6,drop weight, Work2-8
    Low pulley rows-Work1-9, drop weight,Work2-10
    Hyperextensions- 2 sets
    Deads- Work-10.


    37 minutes not including crunches and stretches.
    Last edited by almostgone; 07-05-2015 at 11:51 PM.
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  25. #22345
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    Quote Originally Posted by DCI
    Oil and basic shit is what I'm good at wouldn't hazard the timing belt or clutch myself I have a good friend whose a gifted mech so give it to him to sort. @bignath you have the engine built?? Single turbo conversion??
    Dci i have put forged rods and acl bearings in also yes big single conversion i do it all myself as im a mechanic by trade only thing i dont do is mapping ....... Yet lol

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  26. #22346
    clarky. is offline MONITOR
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    Morning fellas i'm sore the day tri's are fried chest is still sore and bi's still have a small ache. I'm back at work today (shit) so i'll catch up with yous all the night after my session. It will either be back or shoulders.
    Have a good day guys.
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  27. #22347
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    Quote Originally Posted by bignath4607 View Post
    Dci i have put forged rods and acl bearings in also yes big single conversion i do it all myself as im a mechanic by trade only thing i dont do is mapping ....... Yet lol

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    Very cool the rb26 engine is a beast very odd power band in them tho due to the itbs very cool cars tho. What ecu you running?

  28. #22348
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    Quote Originally Posted by DCI
    Very cool the rb26 engine is a beast very odd power band in them tho due to the itbs very cool cars tho. What ecu you running?
    Yeah thats where the mapping comes in pal plus my manifold is the bollox ecu ive got a link g4 flowing some 1000cc injectors :-)

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  29. #22349
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    Quote Originally Posted by bignath4607 View Post
    Yeah thats where the mapping comes in pal plus my manifold is the bollox ecu ive got a link g4 flowing some 1000cc injectors :-)

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    Link seem to be the new motec for those cars. Very cool set up man nothing like a bit of lag and then serious bang of power

  30. #22350
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    Two days off training to let things repair and recover.

    Eating well and recently increased my cals,

    RC still hurting but I am learning to work around it at the moment,

    Back in the gym tomorrow morning for some pain
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  31. #22351
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    Chest - first Time w/1 meal in me - what a difference gotta get used to it again...

    Stretching RC ex SMR abs cardio(20min)
    Warmed up w/lots of feeler sets(may get into more pre-exhaust to save shoulder) srated lateral raises & front

    1. Incline Smith(same working weight as I've been hitting) - 4 feelers 1w 5(3 forces) DD 4/3 no spot

    2. Flat DB press - 1w 5 DD 4/2

    3. Incline flies - 2w 8/6 1 drop 3(will bump up)

    4. Flat flies - 2w 6/4 1 drop 2-3

    5. Cables(high(fown side)/mid/low to chest level(or a little higher) 2w each failing in(6-12+(first set)

    6. Pec dec - 2w 8-12 failing

    Weights done in 37min
    Last edited by NACH3; 07-06-2015 at 09:08 AM.
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  32. #22352
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    Hey Guys and the few other Gals piping into this thread sometimes...wanted to say thank you all, especially @marcus for starting this thread many moons ago. It's been a great help, very informative and seriously motivating. Gettin ready to end 5th 4wk var cycle tomorrow. Will post pics on my log. Hope you all don't mind if I continue to follow along. Find there are a lot of things you all do that I would like to try. Def ready to make a few changes and tweaks to the current routine to hopefully bring this body closer to the goals. Again thank you all for your posts! Much needed after two years of complete isolation on this lifting stuff!
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  33. #22353
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    Tonight is going to be back feel good today going to smash into it hard
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  34. #22354
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    Went to the shore for the holiday and had to sleep in today haha. Doing chest/bis in a few hours
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  35. #22355
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    Quote Originally Posted by itsmybody View Post
    Hey Guys and the few other Gals piping into this thread sometimes...wanted to say thank you all, especially @marcus for starting this thread many moons ago. It's been a great help, very informative and seriously motivating. Gettin ready to end 5th 4wk var cycle tomorrow. Will post pics on my log. Hope you all don't mind if I continue to follow along. Find there are a lot of things you all do that I would like to try. Def ready to make a few changes and tweaks to the current routine to hopefully bring this body closer to the goals. Again thank you all for your posts! Much needed after two years of complete isolation on this lifting stuff!
    Glad you joined in on the thread, young lady! Marcus has created a great thread and there is so much knowledge in this group. However no "following along" of the thread, you're a part of the thread.
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  36. #22356
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    Just finished cutting about 4 acres of grass and brush and changed a tire for our mail carrier (she's pregnant with twins and needed the assist). I may count this as my cardio for today unless I wake up in time before work tonight.
    For those of you that live out in the rural areas like me, watch your step. Already killed 3 copperheads this year.
    Last edited by almostgone; 07-06-2015 at 10:51 AM.
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  37. #22357
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    Quote Originally Posted by Hazard View Post
    Went to the shore for the holiday
    What area did you go to Haz?
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  38. #22358
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    Quote Originally Posted by almostgone View Post
    Glad you joined in on the thread, young lady! Marcus has created a great thread and there is so much knowledge in this group. However no "following along" of the thread, you're a part of the thread.
    Just to echo what ag said keep posting what works for you as I think we all could admit to be being limited on knowledge on female training and their own nacks that work for ye to grow.

    I certainly have learned a lot since ye all have started posting
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  39. #22359
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    Quote Originally Posted by DCI View Post
    nacks
    And the definition is........
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  40. #22360
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    Quote Originally Posted by kelkel

    What area did you go to Haz?
    Wildwood

    Got a bit crisp in the sun but had a blast. The food choices suck lol..... Admittedly I had fried Oreos. To my defense tho..... A friend owns a store there and he gave em to me for free.
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