No Crust Racing

Not sure it would make a huge difference as I dont have much issue with the shoulder press part of the motion to get it over my head but worth a shot anyway.

Can do once I have a rack, no place to do pull ups presently.

Forgot to add, are the exercises in the order listed or does the order no matter?

Based on cost it looks like a rack will have to wait a little but I can do everything else on that list without one for now and just keep squat weights low as I have been. I'll be getting enough grief with the rows and the shoulder press to keep me occupied anyway as it takes me a bit of time to adapt to new exercises form wise. Will check the clip.

Cheers guys, I might just make a big switch then and go to that routine if everyone is in agreement that it's pretty well balanced. I'll get a rack sorted than go from there. There's no chance any rack I get will go outside, I can't see why it wouldn't fit in my gym room or the aversion there seems to be to doing this so I'll move my exercise bike out and put a rack in its place.

lol I care mate, happy wife happy life. When I met Kate I was over 90kg and she didn't really dig that, much prefers me with a more athletic build. Ultimately I would be happy around 83-85kg I think. We also have an agreement, I don't get too big, she doesn't get too skinny as she loves to run. That said, If I was 55kg, I would almost be dead so I'm sure she'd b encouraging me to bulk up a bit too! Sidebar: fking love that avatar, Jett wasn't it?

I'm not putting it outside on my nice stenciled pergola concrete, I have a gym room, so that's what I'll work with I get what you mean about the exaggerated effect and all I really want is just to balance out the routine and be reasonably fit, strong enough to lift some heavy servers as required and work on my car without pulling up sore. Oh and burn enough calories to eat and drink what I like for the most part Yeah I get you about the 1rm thing, I never tried a 1rm when I was benching 100kg 3x10 reps but I imagine it would have been a few kg more than 100. I'm happy to drop the reps to sets of 10 but no lower as I didn't like when I got down into low low reps and you get the puffy bulk look but no definition and I'm not about to switch back and forth between building/cutting routines, I am treating this like a general fitness super circuit. I had a read about that guy on your other link, what a unit.

Have only just started considered getting a rack Kez so I'll see what options are around for the space I have. As for your advice, you're just as entitled as anyone else to give an opinion mate You've been working hard in an environment with people who can guide you so you're bound to have some opinions and they are always welcome. That's all I'm after really, a broad range of views on what I should adjust to balance out the routine, I already had a feeling I knew what it might entail and so far it looks like I'm right. Had a quick look at that routine - what do others think of that? I'll paste it for comment. Squat 3 x 10 Bench press 3 x 8 Bent row 3 x 8 Military press 3 x 8 SLDL 3 x 8 BB curl 3 x 8 I''m comfortable saying that I've trained for long enough and have good enough muscle memory that I should be able to adapt to that program pretty easily if I wanted to, plus I'm already doing some of it. As for the numbers he quotes (bench 100kg, squat 140kg and deadlift 180kg) I wouldn't be aiming that high as I've seen myself benching 100kgs and my chest is a lot bigger than I or the missus want anymore, that said, I also know that without eating accordingly won't get huge again so it's easy enough to control. What are others thoughts on dropping reps as I'm currently doing sets of 15 as it forces me to keep the weight a bit lower (better for my aging/injured previously joints) and gives a bit more tone and muscle endurance I have found. No point in a build thread Kez, not trying to build Sidenote: top work on the gains mate, you should be looking a lot healthier now I wont have to save you from drunken girls at in Shep hey You'll be able to fend them off yourself!

Cheers for the feedback. 1) For some reason I've always been OK at Bench and have always seen the biggest/fastest gains there if I ever started pushing for numbers, so 55kg 3x 15reps is relatively easy enough for me. I find the squat much harder, firstly because it's free weight so have to get it up there and secondly because my legs/back are so weak so I'll be focusing on fixing those things. That and the fact that when I got into weights I was ALL about the chest and getting puffed up to be "fully sik for the ladies brah" etc so my legs languished for a long time and as a result are under trained. 2) Are the shoulders not being worked during the bench press motion? What benefit will I get from doing something shoulder specific? And when you say shoulders I'm assuming you mean specifically Delts? 3) See 1) I've only just started doing leg work again after about 2 years off doing anything besides walking the dog and sitting on my arse at work, it's going to take some time. I'm also naturally not very strong in the legs, never have been. I just assume it's partly because I'm lazy and have never pushed, and partly because anytime I've ever made a considerable effort I've wound up with knee twinges. So I'm taking it slowly. - Just looked at Pendlay rows, that will kill my lower back no doubt in the same way I feel the deadlifts. So see how that goes. - I just watched the press video very quickly (I'm at work) what's the major benefit there and what would I be replacing in my current routine with that? - At the moment those dips are better than nothing, I can at least feel a burn along the tricep and the missus noticed that my lats have widened a little also but I agree that a dip station would be a better choice. I mainly do the dip for triceps, would I be better just sticking to a Bent arm tricept extension? like the one I linked below, I used to do that one. Here's the vids I watched for reference Pendlay http://www.youtube.com/watch?v=44LJqZX5aIY Press Tri Extension http://www.physicalfitnet.com/exercise_video/1_arm_dumbbell_tricep_extension_leaning_on_bench.aspx Edit didnt realise it would post the whole video just wanted the link 0_0 re-formatting entry to look neater. I should also ask, what's the consensus on the most elbow friendly bicep exercise?

Hi guys, Just interested in some thoughts on my home exercise routine and ways in which I might round it out a little if I'm missing anything. I'll give some background on my past exercise history and goals etc before getting into that. Current stats: 29.5yrs old Approx 6ft (longer in the legs - if I line my hip bone up with another mate who is 5'7 we are the same height in the torso) Approx 80-81kg (93kg at heaviest during training history, 65kg when I left high school in 2000) Have always exercised in some form, weights, running, riding, martial arts etc over the years. Went through my biggest phase around 23-25 where I got into weights to bulk up (sick of being 65kg weed) went to approx 93kg in that period, got up to benching 100kg 3x 10 reps (exercising 3-4 times a week) no idea on squat as I was always upper body-centric and only ever had free weights (no squat rack etc). Just took generic protein around then and ate heaps etc. Due to poor form, over training, not listenig to body, not taking adequate rest periods or taking a week off every 3 months etc etc ended up with a few secondary muscle\joint injuries (right forearm - fully healed now) left inner elbow (on-going but manageable - taking 1500mg fish oil daily and pay close attention to joint condition). So, took a while off, did physio and those sorts of things, kept cardio up to stay in shape and lost weight as a result, no biggy as the missus didn't like me with a fat neck, cleavage, and a big bum (used to do lots of bike for legs). Probably spent two years not pushing too hard, just using a physio resistence band and if i switched to light weights would pull up sore easily. Eventually built up elbow strength enough to be where I'm at now (taken around 2years or so to get here) and I will say straight up that I'm not aiming to get back to being big, trying to bench heaps etc etc and I realise my numbers are probably shit house compared to most of you. I spent a lot of time focusing on higher reps, lower weight as it was easier on my joints and allowed me to build up some endurance. Focused on not worried caring about the kgs of weight being done etc, just wanted to get my joints happier so i could work on my car all weekend and not get sore (I should add I'm not very flexible but do make sure to stretch and warm up before exercising now - I also work in IT so on my arse 8hrs of the day). Here's what I'm currently doing and I will be hazy on actual weights because I have made a mental effort not to think about numbers any more so I don't worry that such and such is benching more or whatever and do something stupid. I will point out I am only interested in making sure I have a a balanced routine and am pretty happy at the current weight/size though I expect to gain another kg or 2 in the next few months as my leg work comes up to scratch and I will add a little weight to my curls when I can manage it - see below. This routine is completed mon/wed/fri in the order listed starting at about 5:45 and finishing around 6:30 including about 5mins stretching to start. There's a 30-60 sec break between each set depending on how hard I am finding it that day as I try to be cautious not to injure myself. Flat Bench Press - 3x 15 reps @ approx 55-60kg Completing this (Could easily stack on some plates here but missus doesn't like me with a big chest and no point really as I wouldn't be able to match it in the arms so would look stupid) Crunches (legs up on a swiss ball) - 3x 50reps Completing this Ezy Bar Curl - 3x 15 reps @ approx 28kg (assuming ezy bar weighs 6kg?) Currently failing this at about rep 12+ on the third set. Elbow complains during this and I am VERY cautious about adding weight or pushing too hard in this area. Ezy Bar Squat (as the barbell is left on the bench, can't be stuffed moving plates - have to clean and jerk this up and over in a shoulder press movement to rest it on my shoulders - 3x 15reps @ approx 35kg Completing this but noted that the harder part is getting the bar up and down onto my shoulders (I also have pretty weak legs and have only just got back into running) I am considering a "station" that will allow me to have a squat rack/chin up bar/dips. Straight Leg Scissor (http://www.livestrong.com/video/807-straight-leg-scissor---core/) Though I do it in a 80 degree arc, not like his 45deg version in the vid - 3x 50reps Completing this Dips (use the edge of the spa for this at the moment lol) 3x 35reps Completing this (This is a cheating dip, as my legs are on the floor so I am only really dipping my upper body weight, legs are out straight in front of me as to provide no assistance in the motion however, they are just dead weight) Deadlift (Have only just started this last week, still working with form as I think I have a very weak back) 3x 12reps @ 26kg (assuming 6kg ezy bar) I will usually do another 10reps on the bench at the above weight, and then do a seated dumbell concentration curl for another 10 reps on each arm at approx 15-16kg slowly to help warm down completing both of those without too much issue - though the left bicep can be tired at this point or the left elbow which is the previously injured one can be complaining. Outside of this, I will either walk the dog with the missus each day and possibly run a couple times a week, just a 30-60min jog depending on the night, how much free time I have etc I haven't been using any suppliments as I'm not trying to bulk but I was recently thinking that perhaps a post exercise supplement might not hurt just to put back what I've used so I've just be chucking a scoop of some protein powder I still have left over and a few tablespoons of Milo in a cup with some full fat milk. For what I do should I be worrying about this or having something more substantial? Perhaps something that can aid in joint recovery? Hopefully my terminology isn't too far off the mark and that gives enough info on what I'm doing to allow you guys to throw in your 2 cents about what I might be missing out on (baring in mind any exercise I add would have to come at the expense of one listed as I'm not going to add another workout day or split my routine across days - this is just a general fitness routine - like a mini super circuit to keep me in relative shape into my 30s) A few of you might have seen me at DECA and know that my tight shirt wearing days are behind me so most of what I gain/maintain is only for my benefit and the missus visual enjoyment lol As for eating, 5 vitabrits in full fat milk for breakfast Premiums with vegimite and promite for morning tea - these are like saladas Usually dinner left overs for lunch Fruit/baked good for afternoon tea (home made muffin etc) Dinner could be a number of things but we eat plenty of vegies/salad, more white meat than red or fish (but have red/fish at least once a week) Rices/pasta etc. I'm not too worried about my eating habits to be honest so that's just FYI. I also take a multi-vitamin on the exercise days so 3 times a week just to keep supplies up and try to add in anything i might be missing out from dietry wise. EDIT: I had a read of Ash's thread about his shoulders, I don't suffer from any shoulder pain or discomfort but the missus has noted that I am looking a bit rolled over/hunched so I imagine this i due to lots of training of the pecs in my time and lots of sitting on a computer working so I'm guessing I will have to sacrifice something in the routine for something that will help that. Thanks for reading the novel Thoughts?

Good to know Also, have a Walbro on the way.

Nope, just guessing based on having seen a bit on the timing tables which only seem to account for knock. Where as the R33 ECU dumps fuel and pulls timing to the point of a huge stutter in power delivery, CAs just seem to pull timing and dull response to a lesser degree. CAs run into power ceilings due to AFMs maxing out but don't go rich/retard in the same way that 33s seem to, maybe it's just how aggressively the ECU performs those actions that differs? But I'm not tuner so feel free to share what you know with the rest of the class Matty

That is what I'm saying though, highway driving climate control on, 2 passenger, weekend luggage etc, it easily gets those figures on the highway. Add a person or two and it gets up to high 7s low 8s, that's nothing spectacular by any stretch though when compared to say the turbo diesel focus at work which will take 4 people down the Hume quite comfortably in the 5s (albeit with less leg room). Not to mention any other number of cars (including I imagine some newer TDs that would have superior towing capability and still return good figures on the highway cruising. Anywho, I think I've thrown in more than my 2 cents on this one so the people on the hunt for daily/tow cars should be armed with more than enough banter from us to have some idea of what to do. Plus the idea of a bunch of guys online on a Saturday night talking about pulling big loads is enough to make me unsubscribe Cheers Dan

I don't use the fuel computer for those figures, i simply calculate how much fuel goes back into the tank by how many k's I've done. And anyone who isn't getting in the 7's per hundred in a 6sped BF(auto, dunno about the manual) on the flat-arse hume between here and Melb must be carrying 5 passengers and luggage. It does it quite easily and repeatedly, 2 passengers basic weekend luggage, air con on if needed. My average for each full tank of "normal" driving fluctuates between 8.4 and around 8.8 or so litres per hundred. My trip to and from work is 23k's, 11 of which is on the highway here between Wodonga and Albury, the remainder is basic 60km/h roads that rarely require you to stop if you actually have half a brain and watch the traffic ahead. I drive like a grandpa and always with fuel economy in mind - the nickname amongst the boys in Grandpa Dan, apparently I just need the bowls hat on the parcel shelf. If you honestly think that cars cant achieve and exceed the fuel econ figures plastered on those little stickers then you might possibly be type of driver who will take off from a stop light with at least 3/4 throttle despite the fact that there's another red light in 80 meters - the amount of people that do that astounds me. After re-reading that, it seems a bit rude, sorry if that makes me sound like an arse, my point is just that the fuel figures are indicative only (I also used to write for and review cars for The Motor Report and we regularly managed to beat fuel figures, it's not unheard of) I fully admit that my driving style is definitely not the norm in terms of rate of acceleration (but I will always make sure I'm not impeding traffic) and the longevity of my brake pads is testament to that as I've throttled off well before the exit ramp and can take the next corner at the speed limit usually without having needed to brake, the traffic is such here (at my times to and from work) that you can drive fairly unimpeded if you're looking ahead. It will get up into the high 9's and 10s if I am exclusively driving around town and stop starting, I can quite easily see it doing 11s and 12s in the city, but not here. A mate's basic tuned XR6T does 12s here without too much hassle. Even the SS (VY 6spd man) I had was quite easily getting 10s on the to/from work leg and 8's on the highway. Towing however, that's a diff story, BA falcon first time towing without the trans cooler (so towing in 3rd as per user manual) got around 16L per hundred, woeful. Down to 13 or so towing in 4th once I had the trans cooler on, I'm yet to tow in the BF but expect slightly better figures considering I can tow easily in 5th and possibly 6th, and it makes more torque earlier than the BA did - thanks to VCT. I'm not sure what you mean by your km's are actual not the 5-6% inflated ODO figures? did you mean speedo? as I can't imagine any car would intentionally be counting faster on the ODO than the car is actually covering those k's, what would be the point? Artificially lower the resale value? So I'll assume you mean speedo? In which case I drive at an indicated 112 on the GPS and Speed Check sign (which is actually about 117km/h on the Falcon speedo). Wow, what a friggen rant lol As you can see, fuel econ on the humbel Falcon is something I've put a lot of thought and effort into over the last few years of driving them and I'm not out to win any prizes for best econ (there are guys on the Ford forums smashing me but doing all kinds of stupid shit to do so) just want others to know that the economy in a Falcon can be pretty tame. ALL that said, my car will not ever do what yours will do off road, will never tow as easily in terms of dynamics (and indirectly, safety) so it's understandable that your car will run higher fuel figures for those advantages. My point is simply that for the OP Kieran, and Jake who chimed in afterwards, that a Falcon for 5-6k would make a better daily/tow car than a 5-6k GQ as an all rounder, but as I mentioned earlier. They should drive both and make that call themselves - plus I already noted that I'll likely be going to a dual cab "something" after this car for the versatility (but only because I'd be spending more cash, no way would I have traded the BA for a GQ, but that's because the GQ is not a good fit for me). </end_rant>

Thanks for that, PM Sent and I've posted those pics to help you out as well.

SMS Sent

I'm assuming this is in a new model Hilux cruising on the highway? Pretty good I reckon but not quite as good as the Falcon which easily pulls 7.0-7.5 on the highway (6spd) Wasn't it you saying they were on par fuel economy wise? Or do you mean when towing as the Falcodores get thirsty when asked to work.

Harry: What's the fuel econ like in a modern TD these days? When it comes time to part ways with the BF I was toying with the idea of twin cab something (Hilux/Navara) as I've borrowed a ute from work a few times and it's friggen handy to have (dog, tip runs etc).

I'm big on the whole proving a theory thing so I will go pump first, then test results, then decide what to do if anything further is needed (injectors most likely). Forgot to add, R33 ECUs also have a lovely thing called rich and retard - when the AFM/ECU sees too much airflow it will dump fuel in and massivly retard timing, feels like the car massivly backs off by itself. When that starts happening you're at the point of needing a proper tune. CAs aren't smart enough for that

As with any car using an SAFC, you will have to accept that it will be a compromise. It will not drive as well or produce as much power as a fully tuned car. The SAFC is just intercepting the AFM signal and making the ECU put in more fuel which means timing is retarded. In a daily driver that will result in poor fuel economy, not that it was ever good in an import, less power, slightly more lag, and slightly duller response in general (due to retarded timing) - and potentially higher EGTs if the timing is retarded so much that the burn is still going when the exhaust valves open. I am happy to walk this path as the car gets driven 4-6 times a year and in anger everytime. You might want to consider going a Nistune/PFC/Some other fully tunable solution instead if you want the utmost power from the package, the best on road manners, and reliability. If you can live with the above, and in the end we are only talking a 5-10% difference then an SAFC can be an OK work around but I wouldn't be fiddling with one unless you have access to a Dyno or a wideband (like I do).

well best thing for the OP, and anyone else, to do is take their hard earned 5-6k and drive both cars. If it only got used for towing 5% of the time you were behind the wheel I couldn't see myself picking a 5-6k GQ over a BA. From a financial standpoint you'd have to think that the BA would be the cheaper car all round to own. Drive and tow with both though, see which one ticks all your boxes.

I'd agree with that, 4wd ladder chassis will retain more of its original driving characteristics when towing, But a Falcon is heavy enough to withstand the movements of a reasonable load, they are over 1700kg after all, and will be a much nicer daily which is what it will be doing 95% of the time in Jake's case and in Kieran's (OP). I'd hazard a 5K BA would also be a much nicer car to live with than a 5K GQ (can't imagine anyone finding a GU for that money?).

lol no worries, let's not forget. They make a great base for a taxi so you get what you pay for and that's coming from a a two time owner lol

Well It's certainly a start and based on some other CA dyno results, is the missing part from my setup to those making 180-185rwkw on stock injectors (which would be getting replaced anyway as they are getting up into the 90% duty cycle range at that power). Just keen to know if a reg is "needed" or if the pump is enough to deliver more fuel. Seems the pump should at least have "some" affect.

Hi guys, Car is a CA18 S13 and was running T25G 14psi, using SAFC II and stock fuel system - Made 164rwkw (sheets around if needed) at about 12-12.5 AFR. Have recently fitted T28BB and intend on running around the same boost which will obviously be a lot more air flow. I had a quick play last night and couldn't get the AFRs anywhere near safe, at best it was 13.5 and that was only for a short period, it was averaging much higher with SAFC using maxed correction (I'm aware adding fuel retards timing costing response and power so bare with me). This is obviously far too lean. As I have seen plenty of others take stock injectors up to and over 180rwkw, my assumption is that the pump can't keep up and that upgrading to something like a Walbro 255lph would give me a bump in fuel pressure/volume meaning more fuel in for a given Injector Pulse Width. (The item missing from my setup and other CA's using this turbo making more power is the pump for those still using stock injectors). I realise I can upgrade to GT-R injectors also and reduce the duty cycle and this is part of the plan but at the moment I'm more interested in the fuel pump. Will adding the pump alone richen up the mix or will the stock fuel reg cancel out the increased fuel pressure? Do I also need an adjustable reg if adding a pump? FYI I have a wideband in the car so I can see what's happening. I need to get some more fuel in "mechanically" if you get me so I don't need to use as much correction on the SAFC, the correction means more retarded timing which is costing me some response. I know I can go nistune/dr drift etc but atm I am staying with the SAFC. Cheers