Jump to content
SAU Community

Recommended Posts

20/11/2013

Pullups: 4 Just waiting for the rack to free up

Squat: 1x8 @40

1x8 @60

3x5 @72.5

Dead: 1x7 @80

1x5 @110

1x5 @115 Took chalk with me, didn't need it, gym now has a slightly newer bar with much better knurling.

(I shouldn't need it at this weight anyway)

Row: 1x8 @45

3x5 @55

Dips: 8,6,5 I had my nokia brick in my pocket, so does this count as weighted?

Bit tired today so felt buggered and form probably wasn't perfect, but still hit all my targets.

Used a little bit of chalk on deads because my hands were sweating, makes a massive difference :)

24/11/2013

Squat: 1x8 @40

1x8 @60

3x5 @77.5

Dead: 1x5 @80

1x5 @110

1x5 @117.5

1x5 @100

Row: 1x8 @50

3x5 @57.5

Dips: 8, 6, 5

Edited by r31slpr

29/11/2013

Squat: 1x8 @40

1x8 @60

3x5 @82.5

Dead: 1x5 @80

1x5 @100

1x3 @120

1x4 @120 Split it up this way because I needed to grab some chalk half way through the first set

1x3 @120

Row: 1x8 @52.5

3x5 @60

Chinups: 6 Just waiting to do dips

Dips: 8,5,5,3

Thanks, will be happy when I get to 100kg (one of my first mini goals).

Hows squatting go for you with the bar resting on your back?

cool, wont be too far off

yeah squats hurt my injury the most; it's the bar that is stopping me getting more reps out atm... legs could easily keep going

Had a super shit session today, something went dodgey with my hip when I was warming up for deads. So unloaded the bar and went home.

I would have stayed and done the other exercises but I could barely unload the bar it hurt that bad. Was fine about 5 mins after I got home haha

Anyway physio tomorrow.

04/12/2013

Squat: 1x8 @45

1x8 @65

3x5 @87.5

Dead: 1x5 @90

1x5 @110

Dan: Nothing major, just ongoing issues, the hip thing was a first though.

Leesh: I wanted to go back to the gym as soon as I got home haha hate leaving half way through, feels like a waste even though I know it was the right thing to do.

Saw the physio today, mostly good news. No squatting for a couple weeks though :( just lunges and other stuff that I need to do. I don't mind doing lunges anyway they can be pretty brutal haha

He wants me to add in bench press and just go light with higher reps plus some more shoulder specific rehab stuff. He said my shoulder should be just about fine by the time I finish this.

I'll be re structuring my program over the next few days so I can get everything in, my training style will have to change a bit too.

Edited by r31slpr

Have started doing lunges and bench with a slightly higher volume than everything else as per physios request.

Not sure if I need to talk to someone about my program as I think its fairly balanced even though its a bit bastardised.

I'm just replacing squats with lunges for a few weeks and will be alternating bench and mp.

11/12/2013

Lunges: 1x8 @20

3x8 @30

Bench: 1x8 Bar

3x8 @20

Row: 1x8 @40

3x5 @50

Pullups: 5, 3

13/12/2013

Lunge: 1x8 @20

3x8 @32.5

Dead: 1x5 @80

1x5 @100

1x5 @120

1 @140

1 @140 Surprised how easy it was, would have gone for more but my legs were a bit jelly from lunges

Row: 1x8 @40

3x5 @65 Was supposed to be 55 but I put 10kg plates on instead of 5's and didn't realise until I was unloading it haha

Dips: 8,8,3

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Similar Content

  • Latest Posts

    • Yeah well per the video it took 15s for the stock unit to start up....even if I give it a few seconds discount for starting that is at least 12 sec before you get a reverse camera if you are trying to leave a park.  The android unit is way faster, but 2016 for the stock unit is a long time ago in consumer electronics
    • Yea that’s why I said ima test them with multimeter and see the reads.
    • Only at idle. Isn’t a problem when rev it seems.
    • @Haggerty This seems silly to ask, but are you confident in your ability to tune the Haltech?  
    • Next on the to-do list was an oil and filter change. Nothing exciting to add here except the oil filter is in a really stupid place (facing the engine mount/subframe/steering rack). GReddy do a relocation kit which puts it towards the gearbox, I would have preferred towards the front but there's obviously a lot more stuff there. Something I'll have to look at for the next service perhaps. First time using Valvoline oil, although I can't see it being any different to most other brands Nice... The oil filter location... At least the subframe wont rust any time soon I picked up a genuine fuel filter, this is part of the fuel pump assembly inside the fuel tank. Access can be found underneath the rear seat, you'll see this triangular cover Remove the 3x plastic 10mm nuts and lift the cover up, pushing the rubber grommet through The yellow fuel line clips push out in opposite directions, remove these completely. The two moulded fuel lines can now pull upwards to disconnect, along with the wire electrical plug. There's 8x 8mm bolts that secure the black retaining ring. The fuel pump assembly is now ready to lift out. Be mindful of the fuel hose on the side, the hose clamp on mine was catching the hose preventing it from lifting up The fuel pump/filter has an upper and lower section held on by 4 pressure clips. These did take a little bit of force, it sounded like the plastic tabs were going to break but they didn't (don't worry!) The lower section helps mount the fuel pump, there's a circular rubber gasket/grommet/seal thing on the bottom where the sock is. Undo the hose clip on the short fuel hose on the side to disconnect it from the 3 way distribution pipe to be able to lift the upper half away. Don't forget to unplug the fuel pump too! There's a few rubber O rings that will need transferring to the new filter housing, I show these in the video at the bottom of this write up. Reassembly is the reverse Here's a photo of the new filter installed, you'll be able to see where the tabs are more clearing against the yellow OEM plastic Once the assembly is re-installed, I turned the engine over a few times to help build up fuel pressure. I did panic when the car stopped turning over but I could hear the fuel pump making a noise. It eventually started and has been fine since. Found my 'lucky' coin underneath the rear seat too The Youtube video can be seen here: https://www.youtube.com/watch?v=uLJ65pmQt44&t=6s
×
×
  • Create New...