No Crust Racing

Oh, that's even worse lol. You'd get along well with one of the guys who works here, he is constantly spewing Dad'esque puns.

Roll was not meant to be a play on wheelchair words, but sweet anyway.

Oh for sure man I know others have it worse, I still have my foot and it pretty much works, happy days for me. I don't lack motivation or drive, I'm ahead of the curve the surgeon set, and even if it was a conservative one,. I'll take it as a win. There was never any chance that a busted foot was going to stop me exercising and doing what I enjoy. Like eating 2 lunches today because that's just how I roll...

Surgeon said given the level of soft tissue damage 90-100 degree clockwise rotation around the ankle and spiral fracture oft he fib, that I should aim to be back to light jogging around the 12mth mark.... Showed him! He said it will never quite be 100%. Kate did hers when she was 12, a simpler break without as much soft tissue damage (the real issue) and hers still swells from time to time and can occasionally roll if she's not careful. That said, I've already done some 2 and 3k jogs and from the moment the diastases screw was out in January (7screws and a plate remain) I've been on it and using it. Then after talking to you guys, started squatting and DL lightly and slowly building it up. I'd like to get some half decent leg/back strength and be able to jog daily like I was and I'll be happy, I honestly think all that is achievable but that I might not be ever able to fully flat out sprint, rapid direction change sprint again sort of thing, a very brisk run in one direction seems fine but the stability isn't there for rapid direction changes yet.

Hahah yes I fixed the typo. I put that routine together based on various readings and advice from many on here so I don't have too many complaints about it. It was hard to adapt to no curling...... (not really) Squats and deads are getting "somewhere" When I started doing them it was with an Ezy bar and 30kg total weight and my ankle was all "f**k you man". Now at least it's at BW and my ankle is more like "ok I can deal with that but you may not also jog daily and work on the car too much on weekends, walking is fine and some car work is fine but if you disregard my wishes I shall swell up like a mofo and jam up on you playa!" So yeah he's a bit of a dick sometimes...

M/W/F routine as listed in build thread. Used to be 3x8 at set weight, been recently playing with 5x5 and increasing weights with each set + shorter breaks.

Honestly, If I was going to add any exercises/time to my routine they would be leg focused. Probably enough upper body stuff in there already. After sex lol, after sex I am doing nothing but zzzzzzzzz and maybe some light dribble.

Aww shit I'm about to get Birds'ed All the details are in my hektik build thread. As for warm up it is almost entirely having a very good stretching through all my arms/back/legs/bad ankle whle I talk with Kate about how my/her days was. Then I'll go and grab an empty bar and do a few squat reps to loosen up more before getting in to it.

Ugh, I'm not very clear today (got woken up 5 times last night). Bit over an hour for my session including warmup. Sessions is about 55mins, warmup is usually 10-15mins.

*thinking face and chin scratching* Hmmm.

By "more" I simply mean, more involvement from other major muscle groups that will benefit. As I understand it, the incline will hit the shoulders and potentially tri's a bit more than flat, depending on grip. Is that a fair call or have I got it ass about? If you had to choose one only, I already spend a good hour plus by the time I've warmed up so more time is not on the cards.

Question: Is incline press considered a better/more complete exercise or more "compound" exercise than flat? I've only ever flat benched. If I can get some extra shoulder/arm work during the bench portion of the session that's a nice bonus.

Wednesday was a repeat of Monday, checked a few extra KG on the last set of squat (low bar) just for practice. Going to see out the week then look to start adding some small amounts to some things. I may ru into an issue in the near future with the my new bench, it's rated at 200kg, including the user. I'm at approx 190kg when using it to bench now. So either new bench, or I look to switch to incline which should means lower weight used which will extend the bench life. Realistically, I have no great desires to keep adding heaps of bench weight.

Did the same routine on Monday but added a few extra KGs to the last squat set (lowbar) which was fine. Feels like there's more in the tank but as mentioned I will just cruise for the moment to get used to the changed routine. Physio is happy with my back/ankle progress, no visit required for 2 weeks now. Just brisk walking in the mornings, no jogging, as by the time I gym and work on the car my ankle is getting a good work out itself so it's not up to running just yet.

You really have a way with words.... Dezz: Yeah I think you get that with any topic that people are passionate about, divided opinions that is. Some people are better at feeling OK with the fact that others prefer to do things their own way as it works for them whereas some insist there's only a few ways it can be done and get their panties in a bunch when people find a way that works for them but doesn't conform to the masses. In reality, depending on the topic and the context both views can be accurate. Feel free to throw your 2 cents in though, it's always good to have extra opinions and you can always do it hit and run style like TTT who tends to go about it drive by shooting style

Yeah makes sense, I suppose it would depend on the proportions of the person but that's as good a template as any.

I get what you're saying mate, but honestly it's not a big deal, I realise how it sounds but a comment from her in passing isn't some big ultimatum or anything. It's simply a case of we try and really respect each others wishes within reason and keep each other happy rather than disregarding what the other wants/likes/prefers. Of course there are some things where we will lay down the law but not on every front. If she had her way I'd have the athletic soccer player type physique, not too big, lean muscle, definition etc. I prefer to be heavier set, she knows that. Doesn't stop her being a smart arse and telling me my butt is big (I do the same to her...) Nice job on the HIIT, after leg day must be brutal lol

Must be, I'll see you there. 3mths is ages, can't say I've ever started or changed anything and not seen some results in that time frame, if that's not the case for you maybe you just have shit genetics? My pants are tailored (cheap Thailand ones don't get excited) so they were pretty fitted. I've noticed it, she's noticed it, something changed. If it makes you sleep better assume it's all fat and we can move on with our lives, or just assume no change has occurred at all, I'm guessing you would definitely know me and my splendid posterior better than I could possibly hope to

BN Seems to think there WPC is better then the product I had, but no surprises there they want to sell it, so we'll just have to see. Haha! Yes I do like to treat myself occasionally, but I do so sparingly, I just make a song and dance about it because I don't get to do it all the time... And you don't honestly think that going from 0 squats and deads to BW reps hasn't had any impact on the sizes of the muscles targeted? Yeah makes sense... I know I'm not strong or doing big weight by anyone's standards but we're talking a notable increase in workload on those muscles. I don't think it's unreasonable to think that those muscles have gotten larger. Given I've not gained weight (so fat burned and muscle gained), but have gotten stronger, and that my mid section and other areas of the body have not shown the same size changes, I'm gonna take a punt and say the weights has something to do with it. As for the pic I agree, squats make arses look great., Kate is the one on the right + glorious post pregnancy boobs. She is a runner. Edited: because I do not know my right from left today.... fuarrrrk.

No Worries Troy. TTT: F) Serious question, WPC bad why? The breakdown appears better than the WPI I was using??? Also, Physio likes what Matt taught me, said keep lifting and locking in the new techniques, in 2 weeks we'll re-assess how my ankle and core is going, then we can get some more focus on jogging. Happy days.

Yeah mate read up a few posts for my MasterChef review.

Hah, Not quite TTT, A) Not wife B) The comment was one part of it, my pants are getting tighter around my legs and arse, not comfortable and when old ladies are making passes at me at the pub (happened...) I need to wear looser pants lol C) Normally I like it with Milk but this stuff is good with water, I was very surprised. D) I WANT her to squat, she would be an awesome squatter and she already has a great arse and legs but she sees her legs as being too big and manly, they are solid but in a good way to me. 5'7 and size 10. E) Troy asked about the protein, I did my best to answer, as I appreciate when someone does for me - which is why I like forums. You will see I have a history of trying to share info on forums. F) Serious question, WPC bad why? The breakdown appears better than the WPI I was using? G) Honestly, I don't see it as a bad thing that we keep each others thoughts in mind. I don't like the attitude that when you're with someone long term you can just do as you please and they should always accept it, my last partner had that mentality, and she's an ex... I try to practice what I preach in that regard. L33sh, go ahead and comment, I see no reason not to throw your few cents in, we might all have a dollar soon enough I'm off to physio, have fun punks.

Quarter pounders..... mmmmm

No offense taken, just pointing out that I don't think I'm carrying "too" much given my workload and diet. I think most guys tend to carry it in the gut anyway? I know I do. But that's also the most noticable spot when assessing via mirror etc. I'm not doing 180 over the shoulder butt checks.

To be honest, I'm not exactly fat and the increase in my posterior has been in direct correlation to my squatting and deadlifting. I should point out that this is completely fine by me, but that I do try and keep Kate's preferences in mind to some degree, as I said we try and be mindful of what the other likes so we keep up the physical attraction aspect of our relationship - works pretty well for us I realise others will be 100% dedicated to gym at the expense of everything else, that's not me, I like to have balance in my life and I've see first hand how it affects some relationships when one partner goes mad on health and fitness to the detriment of his/her partners opinion. I'd like to think you can keep both relatively in check. That's not about pandering to her every whim, just about respect and consideration for her opinion. So, with that in mind, all I'm really saying is, gee I hope my arse doesn't continue to get J-Lo'd as I continue to squat and DL. In terms of fatness/eating/cardio etc. I walk/jog (whichever the ankle allows and depending on if I'm trying to break through a barrier with my training) every morning, just a brisk 2ks. My regular daily diet looks like this. cup/cup n a half of oates + tbsp honey + a few sunflower seeds (I like the texture) for breakfast snacks during the day are apple, banana, 2 saladas with some honey and PB, a nut delight muesli bar, and a protien shake (with light milk) lunch is usually dinner left overs (or steak/chips/salad/veg on Fridays) so for today that's a homemade pizza which is on a pita base with capsicum, muschrooms, pinaapple, ham, light cheese, and a bit of salami and mixed fresh herbs from our garden, the worst thing would be I like to lash out and use BBQ sauce as a light base sauce. Other regular dinners for us could be risotto's, homemade chicken/veg or pumpkin soup, wholemeal wraps (chicken/capcisum, cheese, mayo, avocado, lettuce) stir fries, quiches, etc So all in all we're reasonable eaters, I do daily cardio of some sort, plus gym 3 times a week (plus chores on the weekend like mowing over 800mtrs of lawn area, working on the Sil, washing all the cars, extra dog play time) and I'm 6ft and 86kg and still have easily visible abs despite having ditched specific ab work months ago. My waist has not changed size, just how tight my work pants fit on my butt checks and upper legs. I doubt I'm magically gaining fat in just those areas coincidentally since I started squatting and DL. As an aside, did my second gym session with new squat/dl technique and maintained the new numbers and felt like there was more to give so I foresee some gains coming, but will take it slowly to allow my ankle time to adjust, it is not stoked about increased squat weight, seems happy enough with DL though so I imagine gains will be faster there, yay. Before you know it, I'll catch up to Markos girls lol