No Crust Racing

I've just finished putting it all back together. Will post pic tomorrow. I'm fairly confident it's right because it only fits on that side resting on the pin with the shaft in one position. With the shaft in any other position other than fully CCW the lever won't attach and be resting on the pin comfortably. I got under the car with it running and the actuator stayed put, I couldn't spin it up and be under it though but I think it's right now. Those cam gears look spot on to me too. I'll test drive it when it's not raining.

In a CA the exhaust cam is 248 duration and 8.3mm lift and it's a direct fit on the intake side as well, which is only 240/7.8. On It's own, not a huge upgrade, but coupled with adjustable gears it's worth up to 15rwkw mid range and top end. Especially helpful if you have a larger turbo like I do.

Sorry guys, SAU wasn't giving me updates. I was working on this issue here if you want the full rundown. http://www.nissansilvia.com/forums/index.php?showtopic=532583&st=0 Comp test was fine. Turns out I had the butterfly actuator connected backwards. I'm fixing that then will see how it runs. I quadruple checked the cam timing again and it looks fine, the advance one tooth trick is for people who don't have gears but that's where the bulk of the power comes from so I have adjustables. This is a tried and tested path. Cheers for the responses.

Well based on that I'm in the 12-15 range then so maybe the scales are OK. The 10-12 is leaner than me, but I'm leaner than the 15 guy.

Agreed, it's an OK point of reference that "something" is changing, but I don't trust them either.

My scales must be wrong then, I wouldn't say I have good definition at all. Yes if I hold my arm straight out in front and rotate my palm outwards you can feel the tricep and it's hard/visible but it's not big. My abs are visible, when flexed, but I do have a bit more pudding since busting my leg up, that should come away slowly over the next few months as I get back into cardio. Fat-ceps made me laugh lol 15" was flexed, straight after workout, normally they'd be smaller. My missus always tells me I'm stupid when I say I have small arms but it's hard when 1 of my mates is training for body building comp and is like 8% bf and bigger than me, plus another mate has like 16" arms relaxed, and both are a few inches shorter which makes it look bigger again. I also have a light bone structure, slender wrists/forearms etc so doesn't help the aesthetics. Anyway, I did a welcome back session last night, which is basically only 2 sets of everything when I've been off for a week or so just to get the feel back. Just did as listed and even made the mental point of putting squats first in the order and curls last to emphasise the point to myself. I can say this, 2min breaks are off the chain, with bench I felt like I was doing the first set again energy wise so I will definitely be able to add weight to some things next week after I have my first week back on and limber up so to speak. Feel fine today but my ankle was protesting very noticeably when doing a very light 2 sets of 10 squats at only 25kg. I was only going parralell too, so not deep. That motion will take a long time to train back up given that walking is still uncomfortable and I'm flat out jogging 50 meters before it twinges like a mofo. To be fair, it was dislocated 90 degrees clockwise, far enough that the fracture in my fib was a a spiral fracture, not a direct impact fracture.

Nah. It's in my best interest not to be too competitive with my self/others as it has only ever lead me to injury in the past, whether that's just poor form, trying too hard, whatever. I may share some numbers or something down the track if I'm having some OK success, or seek pointers if I'm not, but I reckon there's enough shirtless men online for you guys to look at I'm not a standard graphics card couple produce my whiteness anyway.

I'd prefer to be bigger than stronger really. I'll see how this routine goes, if nothing else, it's a change up and that's as good as a holiday. It'll be interesting to see how my ankle likes the squats as it's load AND flexibility, which is my nemesis at the moment.

I wonder sometimes, how strong do you really need to be? Realistically, my main reason for exercising is because it makes me feel good, it's good for me, and it makes me look a bit better. All fairly narcissistic really. I'm more or less strong enough for my daily life, work on car, do maintenance around the house, lift servers and ups as required. There's always someone stronger in terms of kg's lifted/pressed etc so I'm not really fussed on that side of things. So maybe my focus should be dietary instead if all I want is to look good and be in good health (as in not be so worried about the weights, do them yes, but not expect that is the answer entirely). Just some random thoughts.

Hmm, I already do bench and an overhead press and did tri isolation work and still don't have decent size tri's or bi's actually. I remember from earlier though, the answer is squats.

Given I'm kicking this off tonight I was thinking about it, where's the tri work come from? Bench?

Car is down over 20kw since the last time it was on this very same dyno. I have replaced a blown head gasket in recent times. Not using coolant, no head gasket symptoms since fixing it. Same boost, same AFRs, CA18, T28BB. I have changed the intake cam though, to a CA18DET exhaust cam, I have just gone over the timing again and counted the cogs between the marks, all is spot on as per the FSM, base timing is 10 degree. It makes more power and more torque than it did previously up until about 4000rpm when it just falls over. Before it made 180rwkw, now it's struggling to make 160. I've got acompression tester coming to check and I've just had an idea that maybe the butterflies aren't working, would it make that much difference? At the moment both cams are set to zero as I hae adjustable gears, don't wanna change them just yet. Ideas?

I don't have the emu, was looking at a cheap one. A remap isn't available locally and if I'm driving 6hrs return to get a tune I'd rather it be on something that allows me to adjust it later or at least do data logging. I know I can buy a Nistune but the emu was much cheaper (yes I realise they are two different devices). Trying to avoid forking out $440 for a new nistune and software. I have an SAFC2 and just need some timing control (yes I realise everything is better than an SAFC) but as it's a track car it only needs to perform properly at WOT, which at the moment it more or less does.

Has anyone wired one of these into a CA? I'm reading the install guide and I can see it says if you're using low impedance injectors, which CAs and R32 GT-Rs are by default, that you will need a dropping resistor, is that right? I thought the dropping resister was only needed if you were putting high impendance injectors into a low impedance car? Or is the resistor needed for the Emanage's benefit?

I thought was the idea with that marko routine? M/W/F So can't go bull at a gate straight up if I only have the 1 day off between sessions which will make sure I start out with reasonable weight and take it gradual.

Hah, I'll just go with the earlier full body one 3 times a week, see where that gets me. It usually takes me a few weeks to adapt to a new routine so I won't know for a little while as I'm taking the rest of this week off to rest up sore joints etc. I'll pop my head back in if I have something interesting to add or more questions. I appreciate the guidance, even it was shitfully delivered

Heh, I'll let you know how I go.

LOL nice. I've had a 25, a 26 and now the CA and the CA is by far the cheapest platform for a budget track car. Maybe squats will help me push the pedal harder and I'll go faster because of it.

LOL I'll keep that mind for any of lifes problems ​Didn't mean to say it was reason to believe I was ready for anything, beyond touching the ground, simpply that my flexibility is not great but that I've improved on aspect of it. /' Mu CA doesn't make enough torque, squats will fix it?

Nice work. Yeah been to physios plenty for other things, you're lucky if you get one that actively rubs/works the area these days. I've been stretching heaps because of my leg anyway, flexibility has always been an issue for me but it's getting better, I can almost palm the ground after a few walm up stretches now which is good for me. So the answer is unsurprisingly, SQUAT lol Suggestions noted, videos queued.

When it's a twinge nah not going to a chrio/physio for that, I simply stopped doing what was aggravating it and stretched more, same shit they'd tell me for $80. If it hurts, stop doing it, stretch or strengthen the area then carry on. Been enough times with other injuries to know the drill. That said, what I asked for was tips on form, not advice on how to manage an injury or the definition of twinge or grief lol I'll watch some more videos and go from there. My back will tell if I'm on the right track.

lol shit man what do you want? Numbers on the magical del scale of pain? Twinge, discomfort, pain, desire to not continue doing whatever is causing that discomfort. As opposed to seriously painful, debilitating, can't get out of bed or operate normally without issues. ​Twinge = minor inconvenience in my book. .

Specifically, I had a lower right back "twinge" when I was squatting and SLDL last time. I had a mate (training for comp bodybuilding) look over my form and he said he thought it was fine and that being comfortable was a good indicator. I'll watch a few more vids and save myself the 8hr round trip. Are those numbers 1 rep numbers or during sets, in terms of if you can't do this you are a beginner.

Does anyone have an example of what they'd call good form for squats. SLDL and rows? These 3 are the ones that cause the most back grief if done wrong and if I'm going to try stepping those up I want to be sure I'm doing them right. To confirm, when he talks about achieving those numbers, does he mean in the sets on 1 rep?

Sounds like I've got a plan to make a plan...