God_speed

Yes I was hoping for Webber to pull a Bradbury too

Nice frame by frame; it's also fairly obvious what happened when looking at the footage from Webber's RB6 POV, the distance between his left front and the white line does not change, until he gets sideswiped.

This. Really getting tired of Vettel going sooky sooky la la. It's pretty obvious the guy holds back on a lot of his thoughts.

So "Webber's Luck" was never very far away after all. Onya Horner and Marko for backing him up, not. First you say neither driver was more responsible than the other then you completely contradict yourselves by placing the blame squarely on Webber. I wonder how long it'll take for the wounds in Mark's back to heal? I used to rate Vettel but now can see he's got a looong way to go. Istanbul was a shining example of his lack of patience and maturity, and the complete absence of respect he has for his team mate, during the incident itself and during the aftermath. Meanwhile I cannot believe how composed Webber was during the press conference interview. Can you imagine if it was JP Montoya in his place...

It's probably not a bad idea to get at least one session with a qualified PT who knows what he's doing. I consider it pretty essential that you find out what muscular imbalances you have (i.e. weaknesses) so you can focus on those parts, before going headlong into trying to gain tons of mass without knowing if your technique is correct or if you're pushing too hard on a particular group or neglecting another. You'll end up injuring yourself in the short term through improper technique, or longer term through worsening imbalances. A PT can also watch what you're doing from a 1st person perspective whereas we can only give you whatever experience we have in writing. You don't need to continue with multiple sessions / wk etc, just one or two to begin with, so he can monitor what you're doing and give you advice / programs for what you should be focusing on in the immediate term. For example I'm aware that I need to focus more on my back (lats, rear delts, etc) and core with less emphasis on my chest, as I have traditionally focused too much on the chest when I was younger.

Just a bit of hyperbole. I don't want to see Williams fail; I'd like to see a revival. I just found it amusing how the evidence apparently suggested that at that point they thought it was more him than the car, as I explained in my 11.11am post. In any case the timing of his quote is probably premature; he obviously deserves some respect for eating humble pie if that article is to be believed; but we'll see if Webber's form can continue this season. I've been a Webber fan for some time, but I have said before that I believe he can be supremely quick (particularly when out in front or in qualifying), but he doesn't do so well in close quarters with other cars (i.e. when trying to overtake on a charge or defend his position). RE the steering wheel, sorry; I was sure I picked that figure up from the commentary somewhere. $200K does seem a bit high in retrospect. I remember them costing $20K in the late 90s but have no idea how much for one now.

Good point, part of what gave the Schu such success was both his willingness and ability to provide solid feedback on the car to his technicians. Meanwhile, surprised that Rubinho wasn't slapped with a penalty of some sort for tossing his 200 grand steering wheel out onto the track for Ham to run over?

If what Sir Frank says is to be taken as true, how is it a multi million dollar outfit with the heritage and experience of Williams cannot even deduce (with a reasonable degree of accuracy) the extent to which their success / failure was due to the driver, team members, or the car? In a sport where every variable is controlled to the nth degree, that counts as a fairly large error of judgement. Having said that I hope we're not getting our hopes up for nothing and Webber can use this momentum.

The Motor Report, 18th May: F1: Williams Admits Losing Webber 'A Mistake', Red Bull Keen To Keep Him Hilarious. Williams is in such a shambolic state...

Okay, 1.7 is prob ambitious for the intermediate gym-goer (like me)? 0 to 1.7 Congratulations, you have thighs of death! 1.7 to 1.85 Great legs, nicely proportioned to your torso 1.85 to 2.0 Your legs are lagging a bit but not bad >2.0 You have severe chicken-leg syndrome Taken from this guy's website - love his work - explains things clearly and doesn't seem full of himself - doesn't have ads on his page or charge a membership, etc etc. so you get the sense he's motivated by helping people and his love of the sport, as opposed to making money. http://scoobysworkshop.com/legs.htm

Yeah I didn't think much of him after an earlier round this year (forget which one?) when just a few laps from the end with Button having nailed the race, Hamo said something like "that was totally the wrong strategy guys... why did you bring me in???" top teamwork Good point raised about how some of the new blood are so priviliged to start with one of the teams at the top of the leaderboard. Mark started off with Minardi and has rarely had a decent car between then and now.

My feelings exactly. Seems like whenever we watch Webber trying to come good on a massive opportunity, it's almost like watching the movie Final Destination - his Murphy's Law luck seems to be a malevolent force trying to stuff him up at every turn...

Don't do front raises these days, I need more focus on rear delts, just like you said I've worked the pecs and biceps too much in the past, relative to the back and tris. I will do side raises and overhead dumbell shoulder presses though. Yep. And I was just reading a respected bloke's article today about how your ratio of chest / leg girth should be around 1.7 or lower... Need to get back into the leg workouts more!

"The FIA stewards, which included his old sparring partner Damon Hill, have deemed the German breached Article 40.13 of the Sporting Regulations, which states that “if the race ends whilst the safety car is deployed it will enter the pit lane at the end of the last lap and the cars will take the chequered flag as normal without overtaking." Yes, article 40.13 makes for such exciting racing... It's almost as if the FIA want each race to be a parade.

Had my eyes glued to the live timing the whole time. The apparent ease with which Webber pulled out a buffer after each SC period was tremendous. Definitely showed up the difference in the two RBs' setups. I've also lost a little respect for Seb. Gotta give credit where it's due. And respect your elders!

Any updates from Shell corp Duncan? My car's been with the mechanic now for a week. They've noticed some misfiring but don't think it's bad fuel; couldn't find any fault codes and they're getting the sparky in now (charges /hr of course). Wouldn't it be the done thing to drain the tank and put in fresh fuel as part of eliminating the cheapest problems first? I'm just going to have to go along with their expertise...

Crikey that was close! The Schu up to his old tricks again!! I also had my fingers crossed hoping webber's usual luck wouldn't get the better of him again. That incident with Trulli and Chandok right near the finish could've ended in tears. Part of me feels Seb should be happier for Webber... its still early days; but that's racing and these boys are so competitive.

Well done Webber! well deserved win

Like a lot of us blokes I used to come into the gym and default to bench press and bicep exercises - not paying enough attention to triceps or lats... as you say, in hindsight you'd opt for a better balanced routine! As B said put more emphasis on the cardio, but you've got the right idea in not forgoing the weights altogether. Even though you're not training for strength, you can do weight training (45 min) followed by 20-30min cardio. The weight training done prior will continue to use up glycogen stores and burn calories even an hour after you've finished, whereas the more heart-rate-intensive cardio will tend to burn the calories nearer the time when you're doing it. This is one reason not to blindly believe the "Calories" readout on the cardio machine you're using as it doesn't tell the whole story. I've had great results by doing weights and cardio one after the other. If you *are* trying to lose weight as a goal, then I suppose it is okay to do multiple exercises (as in a 'circuit' routine). Using lighter weights and minimal rest periods in between will get your heart rate going and encourage some fat loss (as in callisthenics). The goal would be to move from one station to the other with as little time in between as possible. I would probably still prefer to limit the number of muscle groups involved in one session though, and mix it up from session to session to provide some variety (necessary both for the body and for the mind in terms of motivation!). Having said that, doing leg exercises as part of your weights will help to burn fat quite effectively as they are a large muscle group and hence burn those calories well; while leg curls are good for the hammies, keep up those squats and lunges as they also incorporate some upper body to help provide more of a whole-body workout too. Use your trainer to make sure your squatting form is good otherwise you can do yourself some nasty injuries.

Birds you must've looked like a king cobra! 45kg is a great effort for military press. I think I'd need the smith to do that cos as you say it requires good lower back and core strength to perform it safely and properly and I'm still working on that. Because of my imbalance it has lead to some stiff neck / tight traps / tight shoulders. Lifting anything vertically above head height is not a strong point of mine. Fortunately I've recognised it relatively early and am fixing it before I get real shoulder joint problems or worse... No worries mate, without knowing your current physique and training history and more details about your goals, it can be a little hard to recommend stuff... But are you saying you do all those things in one session??

Birds' advice also made me think of another thing; the shoulders are a fairly small muscle group anyway, so are more likely to be fatigued sooner and as Birds said they will come into play in other exercises. Avoid over-working them and use them as an "in-between" group to slot between your more "major muscle group" days, e.g. Monday = Chest, Wednesday = Back; Tuesday can be shoulders and some cardio. IMO You don't need to use a heavy weight for the shoulders due to their size unless you're a pro and want to focus on them specifically. Just enough to feel the burn. For me, I've come from a bit of a history of overtraining the chest and undertraining the back, this has lead to overworked front delts and underworked rear ones (and subsequently I had a bit of a neanderthal-look ); so I focus more on rear-delt exercises to try and bring about a balance. But if you're just starting out again, I'd focus on more of your core muscle groups and place less emphasis on the smaller-mass groups. My 0.02

One of the first things that came to mind was managing the weights and exercises you're doing. Assuming one is at least at an intermediate stage of weightlifting, every 4-6 weeks or so I believe you need to change the routine up to 'keep your body guessing' as the muscles will adapt to the routine you're currently doing (that would explain exercises getting easier, or plateaued growth). The other thing is that within a given week, you can try hitting one muscle group hard with heavier weights but lower reps> followed by a more moderate weight and more reps later in the week. Make sure you concentrate on your breathing and good form while you're lifting; reps should be done slowly while you concentrate on 'feeling' the weight and the requisite muscle fibres being recruited. Nutrition is definitely a key factor; working in a desk job means I sometimes won't have the opportunity to eat right during the day, but I've found that ensuring I have a proper meal of complex carbs (e.g. oats) 60-90min pre-workout followed by a mixture of more simple carbs and protein (e.g. protein shake with carb included) about 30min pre-workout helps a ton as far as energy levels are concerned. Three key imperatives for anyone training I believe are: Adequate sleep (includes laying off things that affect sleep if required like the booze or caffeine), nutrition (includes drinking loads of water to stay hydrated throughout the day, veggies which provide fibre and slow the absorption of carbs meaning energy levels remain more consistent + they also have vitamins of course; protein intake 1 gram per pound of bodyweight - both pre-workout and post-workout recovery meals are crucial), and consistency in training (not sure what your schedule is but two days a week of weights aren't really enough, probably need at least 4, maybe 3 days a week to see fresh results; but ease into it if you haven't trained for a long time). Part of that 'consistency' is good form, and also making each workout count. Even if you're feeling flat, GO to the gym and maybe lift lighter, try doing negative sets or a drop set to still maximise muscle failure even with lighter weight. HTH. Are you still in contact with your trainer? What's he said about it?

Yeah Birds I'll always stretch at least my chest before any lifting and usually get little 'pops' out of my back when I do... Good advice Linton. I suppose most intermediate lifters will be using free weights at that level to maximise impact. I still see advanced lifters use machines sometimes either to change things up or because they've also got an injury of some description - it's amazing how many blokes have had some sort of back injury or weakness in the spine of some sort, shoulder injury, etc etc.

Vettel at Scuderia Ferrari I could see. But can you imagine the rivalry between him and Alonso? Neither would give any slack whatsoever The day after Webber's win they were bagging him on Triple M (I know, zero credibility, but anyway) as an "Aussie sportsman we love to hate". Not quite sure why. He might be a bit stiff at times but the man's got a sense of humour and is totally committed to his cause.

A bit harsh, but Audi does need to be careful with how it positions both cars as there is definitely a resemblance. If it's an SS Group A, or possibly SV5000. They're pretty much the only desirable ones now