Mitcho_7

How big are you at the moment birds? I remember reading that you're 6ft+ and you were around the high 70kgs-low 80kgs lean. If that's still the case, there's still plenty of room to add lean muscle to that frame!

Faaark that, get big!!! Your physique should always be a work in progress imo... No matter whether its trying to get bigger or cut

Definently a rough looking dislocation! I didn't mean you can walk around like nothing has happened with a fractured fibula, but people have been known to fracture it and not even know. Definently not good for the healing process!

Are you sure you only broke your fibula? You can walk on your leg usually with a fractured fibula. The dislocated ankle might be making it look like you broke your tibia as well...

I dont know why you would do lat pull down if you can do sets of body weight or more pull ups/chins? If you want bent over rows to hit your rear delts slightly more, try rowing the bar higher up your torso. You will have to flare your elbows to row the bar higher up your chest. The more you flare your elbows on bent over rows will focus a bit more on your rear delts, the closer to the body they are the more the lats become invloved and the lower down the torso you will row the bar.

My opinion exactly, nothing wrong with eating after 7pm if you are trying to build muscle. Especially if you only just finished at the gym, you definently need to get food into you.

I'm assuming it only applies if you are trying to lose weight, correct?

Where is this dont eat carbs after 7pm thing coming from? Sounds like some dieting tip oprah preaches...

For what its worth, You won't be doing anything if you are trying to release your itb with a foam roller by rolling on the itb itself. It is just a strong as fuark peice of connective tissue that isn't going to change much. There's a vid of somewhere of people hanging a small car from what used to be someone's itb (they were dead of course). To do anything to your itb your need to work on the muscles that insert into the itb (glute max and tfl) If you feel like you are twisted, then I wouldn't mind betting you probably are. This is going to hugely affect the way your sij and lumbar spine are being loaded in weight bearing exercise. Also, is this leg leg difference you have structural or functional? It will definently be causing issues...

Agreed, getting it back up is the issue!

Markos is a straight shooter! When it's says if you can bench 100kg, squat 140kg and dead 180kg is that 1rm or the 3 sets of 8? I really hope it's the 1rm otherwise I got a long way to go...

Sounded like r2d2 was filming it for you! Solid form though. Question, if you are trying to go below parallel is it acceptable to have your knees abit in front of your toes at the bottom? I have always struggledto go past parallel due to shit flexibility and knee pain, but I was mucking around today and tried out a bit wider stance. I can a get little below parallel with the wider stance, but my knees go forward a bit so I don't fall backwards...

Obviously I'm not an expert, but your form didn't look that bad to me, especially for 1RM.

Have a bucket handy...

Bit of interest in the turbo but no one has come up with the $$$

I think Jaco De Bryun has one of the best upperbody's going round, legs need a bit of work though. Rob riches, Jim Cordova, Ulysses jr and lazar angelov also have awesome physiques. I wonder if any of them have taken roids? They claim they haven't but it's hard to believe when u look at them...

Richards 32 was out the front of your house about 10mins earlier...

Injectors sold Turbo still here

Completely unrelated to the current topic, but I was at the gym this morning and some guy literally trained biceps for over an hour. I couldn't believe how he just kept on doing them...

What is the point of having a strength and conditioning/high performance coach if you aren't going to let them dictate what kind of lifting/fitness training the team is doing? I have seen first hand how things go on at the brumbies and the high performance coach seems to be in charge of every thing exercise related. They are definently squatting and dead lifting judging by the size of the players...

Injectors sold pending pickup/payment

I think thats pretty good advice, definenly would suck to be in that girls position. I enjoy lifting weights and like learning about the human body etc, but have absolutely no desire to train other people especially not the mainstream kind of clients most would see. Being involved in high peformance training with a professional sporting team wouldnt be too bad, but those opportunities are rare. That is just my opinion though. But if its something you want to do then who are we to stop you doing it.

I have a good setup for my home gym, but sometimes it's good to go to the gym just for a change in atmosphere I reckon

Sounds rough man haha! What gym was this at? Good looking women and not crowded, sounds like a winner!

Probably best to avoid doing anything that involves bicep flexion, at least til your physio says otherwise. That rules out a lot of back exercises, but you coul probably still do pull overs etc