No Crust Racing

Just looking at that link too, good food for thought on the rows. I feel like I'm starting from scratch with everything again =\

Had another stretching sess last night, for back, some I got given back in the day when my left elbow plays up and some rotator cuff stuff, shoulder feeling decent today, back coming along slowly. I'll see how I tonight but I may exclude some exercises or lower/weight cut some things short as it seems I may need to work on some things before I can forge ahead. Myo tomorrow also.

Chin ups! Man I need a cage. The current rows I do are with overhand grip so i'm assuming they are less bicep intensive, but i was under the impression that under hand was risky for tears. Glad i took last night off, shoulder and back feeling decent today.

Interesting, do you think I can have decent arms without bro curling (isolation)? I'd that the norm? Still decent shape etc? If i was to do rotator work on the off days and drop curls what would you put in place instead?

Well the stretching session was good. Those cuban press things are murder. the actual sore spot wasn't sore but the whole shoulders (both) felt that motion) I literally had empty dumbell bars in my hands and did 2 sets of 8 and then some of the L-Lateral Raises. also. Also did some shoulder blade pinching together as read elsewhere. Will try and go easy on it this weekend while I'm working on the other house and the car and see how it pulls up come Monday.

Last minute decision, going to skip tonights routine and do some of those rotator exercises, some exercises I was given for my elbow, some stretches for my back etc and then go for a walk later and have a semi easy weekend and see how I feel on Monday. No point training on stuff that isn't right. What I would like to know is how much of my upper glute/lower back pinch is from the bias from my leg and associated issues and how much is from say squatting/DL wrong etc. I'm paranoid about form on those things and have had the missus at least spot me for a stright back but I know there's more to it. I

OK I'll give those a go as part of the warm up tonight, then will move them to off days, if I'm having a lot of discomfort tonight I'll stop and rest over the weekend (Myo is Tuesday so she can loosen me up a bit too). Yeah I know, I'm looking around, trying not to spend heaps of money, baby is almost here. Don't wanna get crap squat racks just to end up buying a cage anyway as I'd love a dip station and chin up bar also. Just looked at both of those exercises, cuban press in particular looks exactly like the problem motion. Will start with that one.

Any of these look like winners? Those pictures do simulate the types of motion that I notice discomfort. I have one of those red bands too. The killer is when lifting the bar up from the ground to put it on my shoulders, the first part where my arms have to flick around to get under the bar, that's the bit that causes issues I think. a cage would help.

I just re-read what I wrote, it comes off as harsher than I'd intended, sorry. That's the sort of info I'm after. Rev you had/have shoulder issues don't you, what rotator cuff stuff has worked best for you? I'll have a search around also. As for bro-ceps, I don't think I'm that unusual in wanting some decent arms, not massive, but half decent for my frame at least. Happy to try different things, in the end I'm still doing something.

I'm doing that routine as it was recommended, on here, in another thread started specifically about balancing out my routine as I knew there were holes in it. Suggest something better then? Keeping in mine my equipment level is similar to yours. As for bro-cep curls, I like many other guys who lift weights just want decent sized arms and they generally dont grow without more weight. Happy to try the max squeeze method with lower weight, my elbow will be delighted to carry less weight on it. You quoted that last section but said nothing of it?

Yeah we'll see how it goes. It also ties into the question I was asking in my build thread, but I'm not lifting any decent numbers, or trying to, so nobody reads it lol. Question relates to failed curl sets towards the end of routine (usually around 45mins in) I moved them right to the end as per everyone suggestion that I was "curling like a bro" but have found that even with 2 and sometimes 3min breaks I'm still failing on the last or last 2 reps. Simply too much weight for me? I'd have thought I'd be betting stronger given less curling (more recoery time) bigger breaks etc but I'm wondering if adding weight to other things is using up what strength I have to do curls by the time I get there. More details in the thread though.

Yeah we'll see how it goes, for the money it's worth trying. There's some many things going on in my body right now that some extra help to recover will be welcomed, anything else is a bonus.

lol at gating people. Ordered some creatine, see how it goes. $39 delivered for 200 serves seems like good value. Free shaker too...

While you're all talking supps etc, any reason I shouldn't get some creatine, specifically to aid in recovery? Everything I'm reading tells me it should help me recover faster. At the moment I just have a WPI post workout and on the off days, it has something like 5.5g of BCAAs in it also which are supposedly beneficial as well. The other option I've hear about was glutamine. I don't wanna clog this thread, but I'd also appreciate of any if you knowledgeable folk could take a look at the last post in my build thread and comment.

Back isn't feeling too bad today, iced my shoulder last night but it was still protesting during and after exercise. Sleeping with my foot on a pillow again to elevate it overnight and used some soda crystals yesterday, swelling is coming down. Back into going for at least a short walk in the morning. Squat 3x10 49.5kg Bench 3x8 89kg Swiss Ball Crunches DL 3x8 49.5kg Military Press/Shoulder Press 3x8 44.5kg - Left shoulder still giving me grief. Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 49kg Ezi Bar Curl 3x8 44.5kg Still failing on the last or last 2 reps, what gives here, even bumped up the break from 2-3 mins on the last set. Simply too much weight for me? I'd have thought I'd be betting stronger but I'm wondering if adding weight to other things is using up what strength I have to do curls by the time I get there. Bench Dips 3x50 (now carrying 3.5kg in my pockets while doing this lol). I'm also considering getting some creatine as there's a lot of good literature on it helping recovery. Thoughts?

ProRack Roof racks and mounting kit to suit Mazda3, 6 and CX-7. All brand new never fitted, came with a car we bought. The bars alone are worth $200, mounting kits are another 50 or so. $200 for the lot ONO. Located in Albury Wodonga.

Went and saw the Physio today (not the Myo) and she's given me some one legged exercises to do to improve my push off strength on the bad leg. She said I'm doing very well in terms of what activity I am doing given the time frame and thinks that most of the discomfort I'm now feeling is actually swelling so wants me to spend a good 2 weeks focusing on reducing that. I've started dabbling with Lectric Soda Crystals to reduce swelling and will start using ice after walks/runs and trying to spend some time in the evenings elevating the leg. She said we can look at my back also after that.

Ankle was a bit tender this morning but I decided to have a go at jogging my old 3k loop. Managed to jog the whole thing with a bit of discomfort, 17mins which is a solid 3min slower than normal but I'm still pretty happy. The run includes a solid 20 or so meters ascent in the middle and running up hill is the hardest thing for my ankle but I managed to squeeze it out. Endomondo says there's about 100m of climbing in the jog as there's a lot of up and down. Good times.

Bit of a mixed workout. Squat 3x10 49.5kg Bench 3x8 89kg Swiss Ball Crunches DL 3x8 49.5kg Military Press/Shoulder Press 3x8 44.5kg - Left shoulder still giving me grief. Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 47kg Ezi Bar Curl 3x8 44.5kg Failed on last rep of third set. Bench Dips 3x50 Might have to leave MP and BB curls as is for a bit. Will consolidate on these numbers for a few sessions. Off to mow lawns.

Impressive for sure. LoL at beast mode.

Saw the Myo yesterday arvo, she worked on my back, ankle, and also my left shoulder as it's a bit tender. I giggled like an idiot when she got into the really sore parts as I always do (apparently a lot of guys laugh like that she said.. weird). I've got some more stretches to do for the shoulder and the ankle. She thinks the ankle in particular will need a lot of work as it was like concrete. She was surprised I've been walking as freely as I do and have been dabbling with running again already. Grabbed the scales out and weighed everything properly as my plates a bit random. Turns out I was out by 1kg on everything so I'd listed it all as lighter than it was. It won't let me edit the above post so I'll just copy/paste here. Squat 3x10 47kg Bench 3x8 89kg Swiss Ball Crunches DL 3x8 47kg Military Press/Shoulder Press 3x8 44.5kg Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 44.5kg Ezi Bar Curl 3x8 44.5kg Bench Dips 3x50

That's pretty tall for back when you would have been growing up, no offense My point being that heights seem to be increasing on average these days. And yeah I was skinny as well, 65kg when I left high school then embarked on an 18mth mission an got up to 95kg. Interesting approach. I got stronger and bigger back then, no doubt, but not to those levels, clearly wasn't doing it right.

That's cool, all I wanted whenI Igot mine was to add a bit of fuel but you quickly realize it's a balancing act. By adding fuel my timing was being retard which made it sluggish. In your case, removing fuel, it will have the affect of advancing the timing, pushing you closure to the knock threshold. The work around is wind the CAS back, which then makes it sluggish... See how you go, but just understand that any fuel adjustment produces a subsequent timing change. Feel free to PM me if needed. Cheers

Even when I thought I was a hero I wasn't that strong, granted I have a light frame but still. Have you always been naturally strong? How tall are you etc. No homo, just curious as I watched that 105kg military press video and my eyes almost fell out.

SITC is in my hands now, very good condition, good guy to deal with. Whatever mechanic told you that there's enough adjustment in the CAS is smoking crack. The CAS only adjusts BASE timing, the SITC allows timing adjustment at different RPM points and interpolates between them. If you wind in more or less timing with the CAS all that does is add or subtract it from the entire rev range which is ENTIRELY undesirable. If you wind out too much timing (retard) to avoid high end detonation it will come on boost sluggishly and will not make decent peak torque and will rev slowly and generally be a dog to drive, you also run the risk of increasing EGT's way too much if you retard too far. If you advance too much to make it come on boost harder and rev properly you will have way too much timing at peak torque and peak power which essentially means the engine will go boom. I'm not trying to scare you, harass you or give you a hard time, I just want you to be informed so that your mechanic is not pulling a dodgy on you and doing things that will ultimately end up with lacklustre performance or worse, a busted car, which he will then charge you to fix after having already charged you for the work... Thanks Paul, can't wait to install