No Crust Racing

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...

Fair enough, just like having a bit of a plan and want to force myself to take breaks.

What approach are people taking to deloading in terms of frequency. I always get sucked into thinking one more session then I'll take a break but it never happens.

The designated rest times are only "important" because I like to not be in the gym foreve. 60-70mins is already enough, I'd be happier with 50-60 which I'd say is do-able with that different routine as there's less time wasted moving plates. I can work around the bench "plateau" so to speak, but it'll all go out the window next week when I give this different routine a whirl, even if it turns out not to be for me, still better than lifting zero. Curling in the squat rack, god damn lol that comes up in every pet peeves at the gym thread ever. Seems there's more issues with the routine that just my recovery times, so I'll mix it up and try some new things, I'm old enough now that if I go a bit backwards in numbers for a bit that's fine with me.

I was waiting for you to pop in, I just thought you'd have more to add lol I'll admit I do not follow a strict eating regime, I just try and be mindful of fats and sugars, don't eat too much or too little. As I said earlier, I'm not out to set the weight lifting world on fire. I'm not sure I need to be too hardcore to get what I'm after, but perhaps my goals are much further down the ladder than others. I'd of thought the preference would be that someone puts it all out there, takes the advice on board and looks to do it better, rather than having another person doing it wrong, or worse, telling others that what they do is right/better when it's not. Give me some credit

Of course. I'll solve all problems like that from now on. Dan this project is going way over budget. Do more squats top bloke. Should work a treat

Hah, I'm tired when I go to bed, getting to sleep is no issue. Staying asleep and actually feeling rested is the problem.

Just reading about that, cheers for the suggestion. Anyone here have experience with it? Supp for more naturally occurring? A quick read shows foods only contain low amounts.

I would say my diet may be a touch carb heavy some times but is otherwise not bad, I think sleep is a big part, but honestly how can you make yourself sleep better. I've started going to bed earlier but my real issue is waking up repeatedly be it from temp or being uncomfortable.

I'm not sure if I'm supposed be offended or not because I find great humour in your delivery, you cynical bastard You don't know what Promite is? You need to get educated. http://www.masterfoods.com.au/Products/ProductDetail/tabid/83/ProductId/1675/PROMITE.aspx When I say toasted wraps or home made pizzas I'm talking a wholemeal wrap full of seasoned chicken, red/green caps, avocado, bit of mayo, grated carrot, grated light cheese etc, same goes for home made pizzas, made on pitas, ham, red/green caps, grated zucchini, mushrooms for me, pineapple, pre-microwaved salami which removes more of the fat. Everything we have is pretty much made from scratch (so bolognaise contains grated carrot, zucchini etc), before being up the duff the missus was maintaining a happy and healthy 60kg and runs daily, I wouldn't consider us hugely unhealthy to be honest. We both sit all day so if our diet was horrid I'm sure we'd be fatties. That said, I have noticed a boost on fridays workout, dunno if it's the steal lunch or heaps of sugar or something in the steak sauce or something, i usually always have water with lunch. Better suggestions?