The Bogan

Does DC stand for "Don't drink the Cool aid". And if I change my name to James will I put on 10 kg of muscle in 6 weeks?

More pre work out coffee is needed bird man.

Good vid and a very clean lift, I was waiting for the old push press but was happily suprised. As for forgetting the training log, I hate that, I now print off 1 months worth and it lives in my smelly gym bag, it only comes out to update the EXCEL sheet.

EPIC posts, and just to stir the pot a bit more, I claim that under grasp heaves/chins/pull ups are the best exercise for the bicep. Ive attached my latest if anyone CBF looking, its a slightly modified 8 6 3 from blackironbeast web site, start week 2 on Monday. I just print it off and tick next to it if I get it and record reps for my + set. _EXCEL_PROGRAM_4_DAY_4_WEEK (1).xls

Yay for me, legs day today took it easy to see how my back held out, managed to get the full 8 reps and sets of the 863 finishing on 10 at 115 so I'm very happy. Even was able to do front squats and finish off everything and not a sign of pain after. I just have to wait till next Tuesday to see how dead lifting feels. Very happy indeed.

I've swapped from the 5 3 1 BBB to a 8 6 4 template for bodybuilding taken from the "blackironbeast" website, its meant to be 8 6 3 but we knocked it up a rep on the last set to suit the challenge board at work . My doc, physio and PTI want to limit the 1RM lifts to none, LOL. The spongy cartilage stuff that sits between the bones in my lower back are "de-hydrated" I went to a specialist and had a MRI (free medical is handy at times), thus I get some bone on bone action, well not quite bone on bone as there are bundles of nerves which wiggle around them some how, its more of a bone on nerves on bone squashing type of thing. I've been assured that as long as I keep good form and don't load up to much I will be fine. I've been doing lots of stretching, walking, rolling and stuff whilst I've been out for the last week and a half with only some BW exercises to keep me happy, new program starts on Monday. The reason for the injury is I did 5 3 1 deads 1 day before I tried to do a dead 4RM, I was not recovered from the deads and tried to lift to much weight to soon, idiot..... I will also do a lot more core stuff than I have been doing, I did let it slip for a while and I feel this is what also helped to let me down.

Add a lightened flywheel to the list of stuff I want.

Work shower train eat sleep and repeat. Its not like you will be doing this every day anyway. If you want motivation, think how weak you will be in 6 months.

Got my bench but blew my back, don't know what I did wrong, hopefully all will be good in a week. Pissed me off no end.

Currently at 80.10 kg, should be good for a 79.99 tomorrow. I'll be aiming for 4 x 122.5 for bench, 135 x 4 for squats and 170 x 4 for deads. I've got my warm ups all planned and have got 20 min per lift to fit it all in. Should be fun.

Need to lose 1.5kg to get into the under 80kg class at work. I've got to next Thursday otherwise I'll be in the over 80kg class competing against 120 kg guys. After a warm up I've got 1hr to my best 4 reps on deads, squats, bench and military press. Should be fun.

That will be priceless.

My assistance exersises are my 4 main lifts but with a set and rep range of 5 x 10, lowered to a count of 3 held for 2 then explode up as fast as I can. To many people in my opinion focus on every assistance exercise out there but not enough on the big compound moves, I am far from being the biggest unit in the gym but I am stronger than most of the big guys, strange but true, but then they do spend alot of time standing in front of the mirrors doing curls and checking their hair. There is nothing I love more than sharing the rack with some big unit only to pull or push alot more weight than them, the looks on their faces is priceless, its like they are thinking " how is this little guy showing me up, doesn't he know I've got big biceps". The looks from the women is also for the win, yes I am vain in that way, having some bird come up to you to show them how to squat can be a extremely fun task.

LOL, though I would have some OHP in there as well.

The NISMO flows 4.6lpm IIRC, BUT, the BOSCH 044 flows 5lpm at less than half the price, unless I'm mistaken, which is highly possible. My old boat only had 1 044 and the only thing that was letting that down was the injectors when it was running 415, on 98 though. Isn't there some EXCEL program floating around which works out flow rates?

If I stall then I will deload on the exercise I'm stalling on, if I don't progress as fast as the program states then so be it, BUT, the program has a solution for it, deload and then keep going up. My next goal is to push or pull what's written in my training log, soon I will be doing a PB for every exercise, even if its only 2.5kg. I'm not looking to be the guy who lifts the most at the gym, I'm taking this as I do with my car and my job, with time and hard work I improve, when I stall I find the reason and fix the problem. A good quote from Starting Strength is "3 steps forward, 1 step back". Either way Im getting stronger which is a win. Boz I 100% agree, lots of guys at the gyms I use focus on curls, forearms and calf raises and have no structured programs, they may have some "peaky" biceps but they are weak as piss on all the compound movements, they are the same guys dropping the weights when they dead 100kg because they don't have the strength to lower it.

I expect everything, its a plan, a long term plan. Failing to plan is planning to fail.

I don't have a problem with the stiffness of the chassis. As for turbo's, been there done that, not interested, yes I know you can make easy power with a turbo but I would have to rebuild it anyway to get some form of reliability. Owning the 5 is not about making big power, if I wanted big power I would put a turbo on it after a rebuild and make 1??kw or 13BT it and make well over 300kw or a big lazy V8, but if I end up making 90ish KWATW and can daily it and run some super sprints and its reliable for a few years I will be happy. As for power, a member is making 94ish atwkw in his 5 and doing 1.11's at Wakie, learning to drive it properly and set up will assist me in smoking cars with twice my power around the track, I learnt my lesson with my old Skyline that lots of power = lots of hassles when it comes to reliability and the amount of money spent on consumables like gearbox's, tyres and brakes and everything else that comes from running a motor hot and hard. Plus I'm only in it for some fun and the only times I want to beat are my own. But this is what it would look like if won LOTTO >

After a round at Wakefield the Silver Slug has showed a few failings, the diff is garbage and single pegging, looking at a KAAZ 1.5 to sort this out, the RE002 are not good either so some Semi's will be looked at after the diff is done. Brakes held up fine so no dramas there. Very small engine leak discovered, only very minor but I threw in some NULON stop leak to hopefully soften up the gaskets and get them sealing better, then I found out it might be the power steering leaking at a connection which I will attempt to tighten later, the leak only turns up on the track. Trying to decide if I want to get another motor to rebuild over time or just get the one in it done. nothing overly major, basic bottom end rebuild with better rods, all balanced, head rebuilt and shaved to up compression a bit, some cams and a ECU so everything talks nicely, and not a turbo in sight. I also want a Ishift for it so I don't have to keep looking at the tacho.

I get minimal results, every month I only put a extra 2.5 kg per month on my bench and OHP and 5kg to my squats and deads, as I'm bad with math I don't know what that will equate to after 12 months. Hang on, that's 30 kg for my bench and press and 60kg for my squats and deads. So going from that and without having to do a deload due to stalling that would be going from my current 1 rep training maxes of 130 to 160 for bench, 80 to 110 for press, 180 to 240 for deads and 145 to 205 for squats. One of the guys at work lifts competitively and has hassled me to have a go, I'm thinking of training smart for the next year and a half and then having a attempt at a comp, Ill be 50 then so it is a good motivational tool for me to use. Slow and steady for the win is my new mantra.

And they said it wasn't sturdy enough, yes I am burnt badly about this....

By heave bar I mean heave bar/chin up bar/pullup bar, 6 of one 1/2 a dozen of the other. To clarify what I call a heave is a overgrasp grip lowering all the way down and raising till my chest touches through bar. It wasn't mounted to a wall it was a free standing wooden job made with 150 x 150 post and a 150 x 30 bolted to the top, it was 600mm buried into the ground with 3 baffles of cement in each post hole. I was as solid as they come, I'll post a pick when I get home.

De-load on the 4th week. Option 1, 531, Normal, Boring but Big, Less Boring Monday: Mil Press, Bench, Chins Tuesday: Dead, Squat, Hang Leg Raise Thursday: Bench, Mil Press, Row Friday: Squat, Dead, Leg Curl. Will go with the periodization bible when this cycle is over in about 5 months if I feel I need to mix it up a bit. The time savings are from not doing pretty boy exercises and only focusing on compound exercises, the only machine I use is the Leg Curl thing. I have just finished reading Starting Strength, good read and very motivational. On a side note: The WHS Nazi's at work decided that the heave beam we have is a safety hazard because you might fall if you let go!!!!!, I kid you not, they then made us get a Skid Steer Loader and rip it down, WHS has got people so scared of any risk that they are now making up stupid shit.

De-load week is weird, I know it is good for me but not lifting heavy seems weird. Looking forward to month 2 of my new program. I'm actually really enjoying the program, never more than about 45 minutes in the gym and my strength gains are going better than before when I was spending more than 1 hr in the gym. I am a big fan of 5 3 1 Doing it right pays off, funny that.

Leaving home around 0500, hoping to be there at around 0730ish But like we say at work, "Hope is not a planning tool".