**Marcus's HIT Dungeon**

[GirlyGymRat]

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

[hawk14dl]

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.

[NACH3]

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)

[clarky.]

Hahaha well chuffed nach nice session mate.

[DCI]

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.

[clarky.]

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

[NACH3]

Like this

https://youtu.be/0mnv7R11sTw

I'm a muscle car guy - but that's a nice car! Quick as shit I bet....

[bignath4607]

I'm a muscle car guy - but that's a nice car! Quick as shit I bet....

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




My R33 gtr

[DCI]

Like this

https://youtu.be/0mnv7R11sTw

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

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.

[DCI]

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




My R33 gtr

Nice gtr friend has one over ever sound amazing

[NACH3]

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




My R33 gtr

I like that GTR!

[bignath4607]

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)

[clarky.]

Looks like a beast bignath.

[clarky.]

DCI your going to be a busy man lol.

[bignath4607]

Looks like a beast bignath.

Cheers clarky its pretty lairy as its half carbon fibre too so lighter than normal

Sent from my iPhone using Forum

[clarky.]

Cheers clarky its pretty lairy as its half carbon fibre too so lighter than normal

Sent from my iPhone using Forum

Oh dear that will be fun lol

[bignath4607]

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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[Bio-Active]

Incline hammer chest to warm up



Smith machine flat presses heavy



Peck deck superset incline presses



Cable crossovers



40 minutes cardio and done

[AllKindsOGains]

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.

[DCI]

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??

[marcus300]

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

[almostgone]

Drinking a coffee laced shake and then going to treat this old back to a little pain.

[NACH3]

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!

[almostgone]

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.

[bignath4607]

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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[clarky.]

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.

[DCI]

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

Sent from my iPhone using Forum

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?

[bignath4607]

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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[DCI]

Yeah thats where the mapping comes in pal plus my manifold is the bollox ecu ive got a link g4 flowing some 1000cc injectors :-)

Sent from my iPhone using Forum

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

[marcus300]

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

[NACH3]

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

[itsmybody]

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!

[DCI]

Tonight is going to be back feel good today going to smash into it hard

[Hazard]

Went to the shore for the holiday and had to sleep in today haha. Doing chest/bis in a few hours

[almostgone]

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.

[almostgone]

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.

[kelkel]

Went to the shore for the holiday

What area did you go to Haz?

[DCI]

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

[kelkel]

nacks

And the definition is........

[Hazard]

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.