Dajae

Hey Scott, Just had a good read through the whole thread. Your car has definitely come a long way! Good to see you have kept to your original goal the whole time, and are constantly striving to reach it. Unfortunate that you had some hurdles to jump, but such is being a car enthusiast On a lighter note... Every time I see that front bar, I blow in my pants. Awesome job mate! Subbed for updates!

That Super99 makes some hot looking graphs. Damn.. That would be fun to play with, with a little more displacement

Yeah, me neither So they generally look something like this: http://www.fitnessscape.com/page/F/PROD/selectorized_machines/cable_row But the weight stack can be a little different look.. but the idea is the same.. sitting down, feet up and supported, pulley in a low position in front of you.

Coach T's voice. Man his accent freaks me out a little.. lol. Damn French Canadians. T-nation used to be so good for reading info... Now they just plug their products in just about everything. Front squats are boss. I found my rowing strength increased once I included these, upper traps got a good stimulus too! How are your numbers going Nick? I was just reading through the thread and a lot of the fella's in here have some good looking numbers. I'm assuming most of you train for PL comps?

Has anyone done non-government site related research about the correlation between certain vaccines and their lesser known side effects? Pretty scary stuff... You guys should look in to a supplement called L-Glutamine. It was touted for ages as "build more muscle!" blah blah, however that was soon squashed to be slightly plausible at best. It does, however, have a great off shoot.. It bolsters your immune system something awesome. Works with improving gut health and gut bacteria.. Not to mention strengthens the digestive-contained immune system. From which, I believe, a very large portion of pathogens enter through. The stuff is super cheap too, if you get it in unflavoured powdered form. I pay about $35 for 1kg. It's also the amino acid most commonly found within skeletal muscle. Start off with 5 grams a day, mixed with a smoothie, water, etc. Usually in the morning. Work up to 20 - 30 grams a day, split evenly in doses. You'll notice your sleep will improve, muscle strength will have positive benefits, and your general sense of well being will improve. And you'll not have to worry about pathogens.. Combine that with some sort of fermented dietary change (adding in sauerkraut, natural yogurt etc) and you'll be laughing. What really gets me is this whole concept of "cold and flu" season.. I mean, the pathogens responsible don't suddenly say, 'Guys it's winter! lets go mess some people up'.. Then the health organisations will tell you, "Oh but it's because of the people all being around each other in enclosed spaces" .. Pfft, what a load of nonsense.. People are far more likely to socialise in greater numbers in summer. And the same amount of people still use the train for work, work in the same buildings, do the same things.. But, I digress. Vitamin C, L-Glutamine, fermented food/drink, green tea, and enjoy a good dose of chilli... delicious Anyone else tried the glutamine approach? Or read about it? If so, what was your approach? If you chose not to, what was your reason?

Or the other option is pull ups. But rows are always awesome. No worries, hopefully it gave you a bit of a different perspective ^_^ Yeah something different.. You know that machine where a ton of guys will sit in it, put the weight pin allllllll the way down the bottom, then do these weird "monkey-humping-a-clothes-line" movements? Then drop the weight stack like they're king shit? That machine using a V-handle gives you great scapular retraction ability. Let me know how you go would be keen to see and hear how you benefit/don't benefit from rows after your injury. Yes, now they keep up with it. Too bad it wasn't like that 30 years ago! Lol. Even then, if you read in to it, a lot of the nutritional science community is easily swayed by certain things. A bit like how the excess of corn growers after WW2 in America caused a corn by-product explosion over there. Think your HFCS and corn oils. Both are horrible for the human body, in any form. Haha yeah I know, I was just being cheeky I'd have to say the clean and press would be a better example.. as it combines effectively the same motion. The only real issue I have with OHP's is that: strong bench = reasonably strong OHP.... strong OHP = strong OHP. The carry over backwards to the bench is basically not there. But that's just from my own personal experience and observation. Don't get me wrong.. I love OHP's. I maxed out at 77.5kg just prior to my non-gym related back injury. Not heaps, but definitely enough to keep me happy. Aww man, I miss playing Donkey Kong with my little cousins. That shit was AWESOME. I tend to agree. Deads and squats will give you enough all round size and strength that you wouldn't really need anything else. Who was it that said squats and cleans were enough? Poliquin or someone? WorkCover would have a field day in your storeroom! Damn fun police they are. But in all seriousness... If you can lift something heavy off the ground, and put it above your head, you're doing something right. Lifting heavy shit in general is doing something right

If you're after more rounded out upper body strength, considering exchanging the lat pull downs for some kind of rowing movement. Good recovery? Maybe just add them in.. Reduce the volume on both a tad and adjust from there. If it were me though, I'd take out the lat pull downs, and replace with one arm dumbbell rows (ala 'Kroc Row' style or similar supported style) and seated cable rows. A lot of people knock the cable rows, but if done correctly, can be really beneficial to scapular health, shoulder stability, and back strength. Why no bent over rows? Squats + deadlifts + bent over rows = lots of work for the lower back to handle.. best to keep it on the safe side. It comes down to personal preference and individual shoulder health and what your goals are. You can still get basically the same benefit from shoulder pressing as OHP's. Personally I'd rather do one then the other, cycling between the two exercises. But that's just me Agreed, compound movements should be the corner stone of every program. But to use the same movements as assistance work, IMHO.. is a bit of a waste. If you're putting all your effort in to those main lifts, then your assistance work should be just that... assisting, not repeating. Say your bench.. Great off the chest, but your lock out sucks. Does it make sense to keep doing the same movement for your assistance work? Or say do some board presses or close grip benching, to focus on your lock out? Which is assisting, and which is repeating? I'm not trying to sound rude, just trying to get my perspective across Hahaha yeah that's always good... I might not be the most "vascular" guy in the gym, but squatting ATG 100kg for 20 reps always gets a few sideways glances. Not the strongest thing out there, but I'm happy with it :D bit of bird watching eh? More so than the squat?! Although to be fair, I'd put deadlifts and squats tied for number 1, with farmers walk 2, some kind of OHP, and bicep curls (lol ) I'd argue that anything can be made explosive.. It's the force of the action that determines it's explosiveness, not the movement.. But, in saying that, I know what you mean... each to their own I quite like his pseudo science stuff.. Done my own research into some of the topics he has discussed, and was quite impressed with what I found. I tend to take what the health ministries of the world say with a grain of salt. Just remember.. They all told us fats were bad. They all told us eggs were bad. They were the ones behind putting carbs as the main source of food on the so-called "food pyramid" .. Ha! What a load of crap. Back on point.. Breathe in to your balls!!

Not a problem. Last question do you have receipts for works completed? Cheers for the reply also

If you venture on youtube much, you may have come across a guy called Elliott Hulse... his channel 'StrengthCamp' has some awesome videos on thoracic spine health. Some people enjoy watching him, others find his videos too "pseudo sciencey" ... I'm part of the former. For me, increasing weight on any exercise is about trying to move an established weigh faster on that exercise. What kind of assistance work are you thinking?

For the leg raises, I could never seem to feel it adequately enough in my abdominal muscles.. My hips always felt like they were doing more of the work. I tried a variation where I would hold a light dumbbell between my ankles, and with a bend at my knees, I would raise my upper legs up, and then try to "tuck up" my pelvis to my chest.. Seemed to work a little better for me.. However when a few friends tried, it had the opposite effect! Strange how everyone reacts so differently at times. Yeah nice.. I have something similar, a weight plate loaded hammer strength crunch machine. Really like this machine.. The machines upper and lower portions are required to move, rather than just the upper/lower without the other. Definitely noticed some more "popping out" action with these! Ahhh yes.. I love cable crunches. Such a good exercise if the form is good, ie, no swinging motion. The fact that it can be weight resisted is also a big win for me. I always believed that if you're training the rest of your body against a resistance (usually increasing weight), then the same should be done for the core. Planks with a 20kg plate resting on my glutes is also good for some isometric strength. Face pulls can be tricky that's for sure! Found out I was doing them wrong for quite some time. Here is a video I found which helped me... (couldn't get the linking feature thing to work but if you go on youtube and search "face pull technique", the video by scott herman fitness is the one ) Lol'd so hard. That emoticon is so good.

Fixed your comment, bro. I'd say it's arguable that one be better than the other. It's goal dependant. You can also load a bench press (be it with either dumbbells or barbell) higher than the OHP, which, again, depending on your goals, can lead to better progression, and more 'work' performed. Agreed! Without pharmaceutical assistance, you need to be spot on with rest and nutrition. By "spot on" with nutrition, I don't necessarily mean clean either that's correct.. No rest pausing for those. The 20-rep sets for quads more than make up for it. With the deadlifts I just bang out sets of doubles until I complete a new PB. Micro plates are awesome.. picked up some 250gram ones of the interwebz for cheap. Interesting.. I've seen DC training principles applied to a few different programs. I find favour with keeping to it's roots though.. just a personal thing. Crossfit. Shudders. Go white rice. People harp on about brown rice this, brown rice that.. pfft, over rated unless you're cutting for a comp. Fast food is awesome! I usually allow myself 2 occasions a week. 2 big macs, McChicken, and a large chocolate thick shake. Best post-squats meal ever. (personal opinion of course lol) .. Any reason for lowering the milk? I'll have to find the study, but IIRC, EMG tests showed a statistically insignificant benefit from lowering the upper arms below parallel, in regards to the lateral head. However anterior head activity was increased with upper arms going below parallel. In other words.. If you're after complete shoulder muscular development, it's not always necessary to have your upper arms going below parallel. If you're hitting enough chest pressing exercises, and coupling that with x1 - x1.5 amount of upper back/back exercises, then shoulder presses will give you great results. However, if you are a Oly lifter, then it makes sense to use a push press type movement, to mimic the movements within a clean. If you're a powerlifter, OHP's are probably going to benefit you more due to the anterior head getting more stimulus, which will carry over to your bench somewhat greater.. Useful because that is what your sport requires. A big bench. For the bodybuilders and 'average dudes/dudettes' just looking to get fit and look good, then shoulder presses will give you more than adequate results, and most likely will keep your shoulders healthier too. Due to the majority of people having absolutely shocking thoracic posture and forward-head posture, OHP's tend to worsen these issues. Not to mention people tend to neglect the back musculature. Short answer..... it depends.

Ah ok, nice work. You're definitely right in regards to shoulder friendly benefits.. much kinder than wide pronated. For all my pull ups/chins, I keep my legs out straight in front of me, at an angle. I find it helps keep more tightness throughout the motion, and yes, very good stimulus in the core region. I wish I could just get away with deads and squats for "frontal core" strength.... eg abs... However my physio advised me to include some form of weighted 'crunch' movement (back friendly variety) as my lower back tends to be much stronger than the opposite muscles.. Face pulls are great for rear delts and shoulder health. Ever had much experience doing them?

Hey Adam, Great looking car.. What is the expiry of the current rego? Due to the computer being an Apexi PFC, is the tune restricted to just E85 type fuel? Or am I able to run it on 98 PULP too... from what I understand of the PFC, switchable tunes aren't available. You mention forged pistons, any idea on the brand used? Were standard bolts used during assembly? Or higher spec (eg ARP) bolts used? Thanks in advance, Ty.

Indeed! It would be quite the accomplishment... Especially if he actually weighs a fair bit. I mean, rock climbers that weigh <60kgs have no issue doing 30 - 50, but a big boxer doing 200? Damn. Nice numbers man! With the pronated grip, I like going wide to hit more upper back and rhomboid action.. As a result, my elbows tend to get a little sore. Do you get the same as this? Or are your pull ups done with only a slightly wider than shoulder width grip? If I bring my pronated grip in somewhat, I can manage a few more reps (18), but I feel it less in the upper back, and more in my forearms. Anyone here like neutral grip pull ups? I find these to be the best of both worlds.

Agreed. Possible, but very unlikely. To have numbers like that would put him into that "elite" bracket. How much does he weigh do you think? Anyone training 4 - 5 hours a day, is either blessed with amazing superb genetics, not training hard enough, or on steroids. But hey.. tell him to make a video. That'll put a sock in our mouths eh?

So, my current program follows a "ABA/BAB" training split. Training is split across 2 days ('A' and 'B'), and the body is divided up between these days. 'A' days you train Biceps, Forearms, Calves, Hamstrings, Quads. 'B' days you train Chest, Shoulders, Triceps, Back "width", Back "thickness"..... all in that order. I know, seems weird doing the harder stuff last right? The only exception to this rule, is the Hamstrings and Quads. If for hammies you're doing an exercise which relies a fair bit on the lumbar spine area (think RDL's, SLDL), then you do that after your quad work.. generally selecting an exercise for quads that's easier on the lower back.. such as machine hack squats, leg press, etc. Everything is done with the "rest-paused" style sets as I was talking about before, except for calves, forearms, deadlifts, and quads. Calves and forearms just get one set to true failure... Quads you do one heavy set to absolute failure, rest a short period of time (60 seconds or less.. I like 45 seconds), then reduce the weight and bang out a "widow maker" set, which is basically just a 20-rep set done to true failure. After each exercise, you do deep stretching, except for calves. For calves, during the working set, it's a 5 second negative, followed by 10 seconds in the bottom position.. The stretching part is SUPER hard to explain though, I'll try and link some videos for you The general idea with exercise selection, is you choose for each body part, 3 exercises. You rotate between these over the 2 week period, doing each exercise once, before repeating. Alright, so here goes.. apologies in advance for how lengthy it is! A1: EZ-bar preacher curl EZ-bar reverse curl (preacher bench) Leg press calf raise Lying leg curl machine Barbell squat A2: Dumbbell curl Dumbbell hammer curl Seated calf raise machine Machine hack squat Romanian deadlift A3: Barbell curl Dumbbell hammer curl Leg press calf raise Glute-ham raise Leg press B1: Flat dumbbell bench press Hammer strength shoulder press EZ-bar skull crusher Close grip chin up Seated cable row (v-handle) B2: Incline barbell bench press Overhead press Parallel bar dips Pull ups Deadlifts B3: Flat barbell bench press Seated dumbbell press Close grip bench press Wide grip lat pull down Seated cable row (ropes) So there you have it. For each body part, you're aiming to complete in a specific rep-range. For example, when I do Triceps work, you want all of your reps combined to total around 11 - 20 reps, depending if you're after a more strength-or-size based training response. I'm currently sitting at 39 total reps with a 12kg dumbbell strapped to me.. 25, 9, 5. Too many reps, but oh well. You're striving to add weight every workout.. If your gym has micro weight plates (750gm, etc), then this will be easier when you become stuck on something. But for some weird reason, adding weight in this training program seems so much faster than anything else I've done. If you add weight, you have to match or beat your old numbers. Don't match or beat twice in a row, you lose that exercise and have to choose something else. This was for 5/3/1 right? I found a similar response when I tried it.. Lost a significant amount of muscle weight, strength increases were slow at best, and it just wasn't that "fun".. Clearly, I was just one of those people who didn't respond well to 5/3/1.. Oh well, take it as a lesson and move on, I did What does your nutrition look like at the moment?

Awesome thread, can't believe I didn't see it earlier! I noticed earlier in the thread there were some chin-up numbers thrown in too, so I'll include those as well as my pull-up numbers. With my current training program, I only have 1 working set, which is further broken down in to 3 "rest pause" sets. Google Doggcrapp training for a better explanation. Cliff notes..... You do your first working set. Go to absolute failure, drop down, 10 - 15 deep breaths. Failure again, more deep breaths. Failure again, then you're done. So.. at a height of about 175cm, and a body weight of 92kg @ around 13%bf... Pull ups: 15 12 9 Chin ups: 22 17 13 To give a bit of insight... I was doing these same numbers at 85kg (about 2 months ago), so I'm quite happy with my strength progress. Will try 'normal' sets soon, with a bit of time in between each set, instead of my current 15 seconds or so.

I think you really have to figure out what your goals are, and cater your expectations to them. If it's all about 'strength', then don't be upset when you don't make the scales budge too quickly. The reverse is true for 'mass' orientated goals... your strength tends to take a back seat. Depending on your true 'training age', Doggcrapp can be a very viable option. Sucky name, but the program is absolutely awesome... In my case, I got strong a bunch faster than 5/3/1, and my mass also jumped up quite nicely in a short period of time. Google Doggcrapp, see what you think. I was super sceptical at first, but decided what the heck, tried it, and loved it. Word of warning though, from what I can tell, you're either built for the type of training, or you aren't. If you have 'below average' or 'average' genetics, and you aren't consistent with nutrition and rest, then you'll find recovery can be a bitch. Realistically though.. this principle applies to any program. But IMHO, more so with DC training. FIG, can you define what you mean by minimal results?

Sorry, a few n00b questions... I'm currently building my RB25 (stroking it to 2.8), however I'm still using the non-neo 25 head (to retain VCT). My question is, the bolt pattern for the exhaust manifolds.. Are they interchangeable across both 26 <--> 25 that you know of? I'm wanting to chase around 350 - 400rwkw, and a pair of high mount twins could look very nice. Feel free to PM me! Thanks mate,

High temp gasket goo!?

So THAT'S what I've been doing wrong all this time?! Damn. Better change to the flutter sound, that HAS to pull the chicks right?? ... On a serious note, if you dont want the stock BOV, upgrade to GTR spec (if you dont already have one), or recirculate the Dual Port. I actually use a dual port recirculated.. Looks pretty

I think you'll find the engine number was closer to 40,000 for the pump collar. Wouldnt hurt to get a collar machined up anyway once you get the pump? Reimax gears.. They're the black ones arent they?

Im fairly certain that there is a stamp/mark/plate on the side of the block.. Im sure if you googled "engine number location" or similar you would find the info? Oh by the way, dont be afraid to use the search function took me one search to find this... http://www.skylinesaustralia.com/forums/topic/377280-engine-number-on-rb26/ And now.. http://www.skylinesaustralia.com/forums/topic/103728-rb26-identification/ That should be enough to get the info you need

Maybe look into Nismo pump? Im fairly certain a few of the guys chasing power (400kw+) on here use one? Tried and proven bosch items are always an option.. Or the german one produced for Merc's and the like.. The name escapes me now. Starts with 'p'

Stroker kit rebuild, strap on a to4z, e85, and 25 psi :D