No Crust Racing

Glad top see you making progress. I'm still chasing Brad for those plates and bolts which should've turned up yesterday if he actually sent them when he said he would. I'd encourage you to call him and harass him as much as I am, as I'm rapidly running out of energy to pursue it after the 3-4mths I've already put in.

I think we'd notice a big improvement if we weren't already eating a reasonable amount. Either that or the amount extra needed to see real gains is much larger than we think. I'm open to both ideas.

They were 2 separate comments for me really. Just talking about how having eaten more protein etc I'm not seeing a specific improvement in lifts. Cutting out bad things is simply, less chocolate/sweet treats. More protein and still having carbs. Plenty of calories. Especially considering I can't do any leg work at the moment.

I'm seeing the same. I've specifically added a heap more protein to my diet, and removed more of the bad things also. But I'm not finding any improvement in say, the amount of reps I can do at a challenging weight on a particular exercise. Most of the time it seems that once you get to a certain point, say you can do (in my case) 7 reps of a weight when you want to do 8, the best way to get above it is to just add more weight and get to 6-7 at a higher weight, then when you drop the weight back to the previous weight you've got 8 in the tank. Obviously eating enough to support the work is important, I'm just saying that I personally find that if I am stuck at doing 80-90% of a given weight/rep scheme, eating more on its own does not directly improve it. I have to add weight also. As for the PWO discussion, I've once tried Craze and it worked very well for me, it's the only one I've tried and I've only used it that one time.

A mate of mine is parting ways with his awesome project car. It's up on eBay (check for more pics) but here's the rundown. Looking for 16k but he's open to offers. http://cgi.ebay.com.au/ws/eBayISAPI.dll?ViewItem&item=281160076709 Big Block Ford Engine 485 cubes Original 460 motor FMX Stage 2 Transmission Stall Converter by The Converter Shop 8 Inch Billet Backed 5500RPM 460 Offset Crank Machine work Weiand Tunnel Ram (HPC Coated) Tunnel Ram Linkages NEW Twin 660 centre squirters by RAYJE Carburettors. (Rebuilt and not used) Carbie spacer plates Carbie Bolts Edelbrock Aluminium Cylinder Heads Custom Race Valves Crower 3/8 custom racing push rods Iskederian Springs Crow Locks Comp Cams Retainers Screw in Studs and Guide Plates Yella Terra Roller Rockers TRW 12.5-1 Forged Racing Pistons Super Cobra Jet Con Rods ARP Rod Bolts Clevite Bearings King Bearings Bullet Racing Flat Tappet Camshaft Comp Cams Flat Tappet Lifters Hilborn Fuel Pump & Belt drive High Energy Sump Super Pan High Volume Oil Pump System 1 Oil Filter Aluminium with reusable inners (made in USA) Chrome bolts with Ford logo embossed on them for whole motor ARP Flywheel bolt, V/cover stud set, molly oil pump driveshaft, distributor stud Ford gasket kit MSD Distributor part no: 8577 MSD 6AL Ignition part no: 6429 MSD Blaster 2 Coil Moroso Over flow bottle Moroso Rocker Covers CVR High performance Billet Water Pump Aluminium Timing Cover Castlemaine Rod Shop Engine adaptors (engineered) Cleveland eng mounts to BB460 Engine is basically all new and not been used. Minor things to finish motor like attachment of crabs, water pump, Timing cover, rocker covers and buy some headers. Spares I have a couple of boxes of various bits like harmonic balancer, braided vacupan hoses Basically the whole engine is brand new and not been used except for the crank and cam. Minor things to finish motor like attachment of crabs, water pump, Timing cover, rocker covers and buy some headers. Engine builder said Motor size: 485ci and Approx HP: 620 – 650 Car Brand New Paint (even the inner guards painted with 30 odd hours to prep them for paint. Silver with blue pearl New Interior Carpet, Seats, door trims, hood lining Dash re skinned and all plastics painted Roll Cage from Andrews Race Cars Sydney Chrome Trim polished Pedder’s Front end suspension, tye rods ends, idler arms, ball joints and bushes, rubbers everything Nolthanathe some in blue to match the car. Rear Brake drums rebuilt All suspension sandblasted, powder coated pearl blue, silver & Black except idler arms black Strange full spool Fibre glass boot lid Undercarriage painted in black New front disc brakes powder coated B&M Pro ratchet shifter 5" Tacho Blue & Silver Steering wheel with new Boss kit Mickey Thompson Sportsman Pro Tyres Other Items Tubbed rear end by Taverna Chassis Tubbes, parcel shelf & Spare door panels all Aluminium with pattern pressed in Shortened 9” diff 31 spline axle Richmond diff gears 5.14 Centreline convo pro's 15X14 rims Centreline convo pro's 15X3.5 rims Mickey Thompson street tyres rear 29X15.5X15 Moroso Trick Springs Competition Engineering by Moroso Ford racing shockers Chrome master cylinder Tail shaft Transmission Cooler Radiator CD/DVD Player 7” Pop out in dash LCD TV Screen FMX Gearbox Plastic race Seat This car is straight and no rust. Spares Steel boot, Aluminium custom internal door panels with pattern pressed in same as rear stuff, Tails shaft and more As you can see it is not a standard car anymore plenty of hours and money gone into it. Will make a very nice Show or Drag Car. Needs Front & Rear Screen, Rear quarter glass, Brake & Fuel Lines, Tubes for Rear Tyres, Fuel Cell, Wiring (Electrical) And some finishing like putting screws in interior plastics, Aligning doors Phone for any questions 0435 658 832

Getting close to pull the trigger on the shed kit but thinking about colours. I assume Cream all round would be the best choice for internal temps, but not sure if this will look funny. This as opposed to cream walls and gray roof, roller doors and flashings. The other option was cream walls and roller doors, gray roof and flashings if the kit builder allows it, otherwise the doors would be gray too. Has anyone done a cream on cream garage? Our garden shed is done like this but it's not in eye-sight and it's a smaller shed.

She's a Transformer?!

You did not use international forum code of sarcasm. Italics.

I thought so, but I'd rather ask and look noob than do it wrong

It was feeling like it was improving so I did some light work to see if that helped it along, as in light enough to be considered stretching, but I guess in reality, even 50kg is too much for my legs as they are quite weak. I'll be resting it, icing it then working in gentle stretches.

Noob question, and I might be misunderstanding if there's sarcasm in there Boz, but I thought going below parallel was a good thing? I actually find it harder to stop at parallel and it feels like you knees would get flogged out quick doing so.

Her comment was in relation to this Rev.

Probs cause as a vegan/veggo (whichever you are) getting enough lean protein is harder, unless you want to eat a bucket of broccoli?

Well shit Leesh you better get it together! Work out what you respond to. Some people are great self motivators. That is, "f**k this shit I'm going to the gym to smash weights" and off they go. Others need external assistance, "Get off your f**king ass and go to the gym and smash weights" and off they go. Some people work best with a specific goal, drop or gain X kilos by this date, achieve this strength benchmark in this time frame etc etc. Just gotta work out what motivates you and try new things.

You might be burnt out mentally then. Could be time to take a week or two off, eat what you like, not shave your legs, have a Fast and Furious marathon, etc etc Just chill and recharge.

WUT?! Turn failure into success Leesh. I can't do pretty much any leg work at the moment due to hammy to just using the extra time and energy to get more done on upper body = winning. So in your case, can't bench/use shoulders, time to smash squats and DLs etc, boom dat ass etc.

Good news man

Question for you Markos, how have you gone about helping any of your guys that have ever had any sort of hammy strains. I've been doing some reading as this strain of mine just will not go away, tried to get back into stretching it and using it but the next day it's just angry. A few resources have said single led romanian deadlifts to specifically target the most common hammy weaknesses. What are your thoughts?

Hammy was quite tender last night after gym, where all I did leg wise was 10 free standing (empty bar only) squats, 2 sets of DL 88 and 101.5kg, and the 3 sets of bent rows. In between sets while I had the weight belt on I also did sets of 10 half squats (before the weight hits the floor) so probs another 25 or so reps that way, hammy doesn't like it so I'll have to focus more on getting it right. Plus all the regular stuff, but I moved final set weights to the second set in all cases and failed to make 8 reps in all cases. Usually 7. Tough workout in many ways, was knackered after it.

It's interesting/weird. using bench as an example, I've been going 93, 109, 116 for 8, 8, and then about 4 reps. Tonight, I did a bit over 90 for 8 reps then moved straight onto 116. Got 7 reps, on the first go, then failed out after 4 next set (3rd set) then did another 3 after that just to get th volume up. So despite doing more in the second set (weight but less volume as I didn't make the 8) I managed the same 4 reps in that 3rd set :\ Dunno if that's good or bad?

Rest between sets is one thing I'd considered, is it better to take a longer break before that last set so you can do more continuous reps or take the same break, do less continuous reps then have to do more sets.

I can see benefit in a training partner sometimes, especially when wanting to go to failure. Here's something I've found and I'd say is either not enough sleep/food or not good enough mental conditioning. Just say I've been struggling to get more than 4-5 reps at a given weight on the final set, I'll move that set to the second set and get all reps, not a big deal right as you have more in the tank than you would normally as you've moved that set forward. Then I'll add more weight for the final set and get say 5-6 reps. From that point forward, almost everytime I lift, I will never again make 5-6 reps at that final weight, it'll be more like 4 and fail 5. Yet I've done it before, straight up. To me that says the mental block is a powerful one. I've gone in saying I know I can do 7 this time I will do 7 this time, but come that 5th rep attempt there's nothing there. Frustrating. So then I'll move that set to the second set, get the full rep range and the cycle starts again lol. I gave up a while back on the idea that I had to get the full amount of reps on the highest weight before I could add more.

Makes sense Marko.

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