No Crust Racing

A few of you are across where I'm at already, but for those of you who don't know me here's some basic stats. 30yrs old, Approx 6ft, 86kg in the morning, cheap digital scale shows BF % ranging from 13.7-14% (this has come up a solid 1-2% since breaking my leg). Back in October I dislocated my right ankle quite badly, 90 degrees clockwise, which spiral fractured my Fib. I've got a plate and 7 screws in there and have had the diastases screw out since Jan 7 when I was allowed to start walking/driving etc. I am seeing a Physio and a Myo for this plus a small twinge in my back that has been caused by walking around on one leg for months. I'll say straight up I am not out to get into power lifting, nor am I out to look like a beef cake, have people "mirin", wear tight shirts etc, I did all that years ago when I was younger, stronger, and drove faster cars. My goal is to be fitter/healthier and stronger than your average non-gym going guy who works in IT/Sits all day like I do. I've always been too upper body focused and a few terms were used that made me laugh hard but also made me stop and think that I had a very unbalanced routine going on this time around (after taking time off from secondary muscle and tendon injuries from over user/poor form back in my tight shirt days) Those terms were, curling like a bro and squat dodger which I'd like to rectify. I've started working on the basic strength routine bandied about on here, with a few small variations, about 2-3weeks ago. 2min breaks between sets except the dips at the end, only 1 min there, really need to get a belt or something to add some weight and cut out some reps. Started at: Squat 3x10 25kg - laugh all you want Bench 3x8 87kg Swiss Ball Crunches SLDL 3x8 25kg - if you've stopped laughing go again. Military Press/Shoulder Press 3x8 30kg - laughing may continue here. Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 30kg Ezi Bar Curl 3x8 39kg Bench Dips 3x50 Currently at: Squat 3x10 46kg - Ankle is feeling not too bad, especially if I have 45 degrees on my feet position. The harder part is putting it on my shoulders as I do not have a squat rack/cage at the moment so I just pick it up and put it on my shoulders, will have to get a cage later. Bench 3x8 88kg Swiss Ball Crunches DL 3x8 46kg - Changed to DL from SLDL/RDL Military Press/Shoulder Press 3x8 43.5kg - getting a little harder at this weight already so I'm assuming my back and legs are not strong enough to support a good weight here. Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 43.5kg Ezi Bar Curl 3x8 43.5kg Bench Dips 3x50 I'm going to bust out the scales soon I think because I want to make sure these numbers are right as my weight set has some odd plates in it. I may update these numbers shortly. I'm off to the Myo today for another session on my back and she will also take a look at my ankle as well as they Physio doesn't really do much hands on (but the sessions are free where as the Myo costs). As for Cardio, before my injury I was just doing a daily 3k jog with the dog, nothing fast, about 14-16mins. And some walking also, covering a total of about 100 or so K's a month. At the moment I am walking that 3k route every week day at least and on Monday had a go at jogging some of it and probably did about 75% of it in sections so that's a solid improvement. For what it's worth, I use Endomondo for to track all my workouts, gym also just to see how much time is going in. So that's the whole enchilada and I'll use this thread to keep track of progress and ask stupid questions when I inevitably get shit wrong.

So having some slow success. Back is getting better with stretching, Myo again this Thursday and she said she'll also look at my ankle. Physio is on the 19th also. Have added a little weight to some things, and a bit more to others. Swapped in Deadlift instead of SLDL/RDL. Had the missus spot me on the pickup and motion to ensure my back is straight my lower back feels fine and she said it seems straight. Workout is looking like this. Squat 3x10 44kg (Ankle is feeling not too bad, especially if I have 45 degrees on my feet position) Not taking 2min breaks here as it's light enough, the harder part is putting it on my shoulders. I'm happy that it's moving along anyway. Bench 3x8 90kg Crunches DL 3x8 44kg Military Press/Shoulder Press 3x8 44kg (getting a little harder at this weight so Rev is a friggen freak) Alternating Leg Raises Bent Over Row (about 45 degrees) 3x8 44kg Ezi Bar Curl 3x8 41.5kg Bench Dips 3x50 Also jogged most of my 3k walk last night, very slowly though, took 20mins to do 3ks and I jogged probably 70-75% of it so not exactly fast. Previously I was jogging the same loop in about 15-16mins so not that quick anyway but I've never been a fast distance runner.

I've had good success with brand new tennis balls too, you just flop on them full body weight.

Yeah I get to a point where the stretching isn't helping and I'll go see someone as I did yesterday, I'm going back on Thursday so she can take another look, work it over again and see how it's responding.

Ahh yeahs, fond memories of those. Myo gave me some stretches that target the area quite well, and already feeling much better today.

Hah What was the quote? Do you even read what you're replying to? Good thing I passed on gym tonight, just went for a slow walk and my back is starting to get sore like she said it would.

Went and saw a Myotherapist about that twinge, she said my left side is rock hard after having been compensating for my bung ankle walking etc. Going back next week so she can give it another go over. No exercise tonight.

I'd say a touch of fat has come off since I started walking every day again, this is good news lol. Was talking to TTT via PM and he correctly reminded me that I wanted to change things up because the old way wasn't working so will keep at it for a while and see how I go.

So have moved curls to after rows as requested, starting with squat now, though still very light, chucked another 5kg on so it's a whopping 30kg. I mentioned before, to find a comfortable spot, and still only going parallel I have to rotate my feet outwards, approaching 45 degrees in some instances as my ankle is quite unhappy about the squatting motion. Is this a big problem? I'd like to continue squatting and slowly adding weight, but don't want to get into a bad habit straight up. I'm still walking 3k each day also so the ankle is getting plenty of use, next physio appointment is the 19th, it's been just on 2 mths since the pin came out and progress has been good so far. I've also started adding some weight to other things slowly and completing everything, 1-3kg here and there on each exercise as the 2min breaks are glorious. I'd be inclined to say my arms have gotten a touch smaller if anything though, missus seems to think I haven't changed though so it may be in my head from no pump. Admittedly, my back/shoulders feels pretty good. Given I've still got a bit in the tank after each exercise there's still plenty of room for growth.

Yeah fair enough, as I said though it's just a general get some warmth into me, get blood flowing etc. ​Not saying it was a specific targeted warm up.

Ahh ok, well I'm happy enough with SLDL.

Warm up sets arguably cost good lifts too... I'm surprised, I thought you guys would be into warming up, good way to avoid injury which is why i do it now, that and being 30 means I'm not as injury resistant as I used to be.

Oh, isn't it? So what is that program on the previous page then that has the SLDL in it? VH45? Pfft, Blown VK56 or VQ37 or potato potato LSx

I've never pulled an ab but I've always done ab work. I'm not warming up the abs, just warming up myself. I never used to put the crunches first, I only started doing it with this routine to switch things up and it helps me get blood flowing and a light sweat going, I can move it anywhere as I couldn't care less when/where I do it, I just don't like to start out with a heavy motion straight off the bat.

Yeah fair point re pump. I'm looking around for a cage with a chin up bar and dip station. I rub and stretch out twinges myself usually. If an exercise movement is not aggravating it then I've usually done it working on the car etc so it goes away in time when I get a chance to rest. I'm doing SLs because they were what was listed in starting strength, probably easier on the back too? The ankle gets plenty of work via squats and 3k walk with some light jogging thrown in each day, the surgeon said it takes a good 12mths to come back from what I didi, it's only been 4. Yeah I can move curls to last easy enough,I thought I was showing some real dedication putting them fairly towards the end and doing squats first lol I've also tried to break it up with push/pull alternating to an extent. Why move crunches? They help me warm up. Home = gym but what is Caarming?

OK after having a proper go at that routine, it took 53mins, including keeping in my previous ab work and the dips because I like those at the end. The order taken was. stretch crunches squats (as mentioned these are quite hard on my ankle at the moment so only 25kg and only parallel, I also have to have my feet at roughly 45 degrees, further in i go the worse my ankle protests) bench SLDL overhead press ab work bb curls bb rows bench style dips Taking 2min breaks, I can see I'll be able to add weight to pretty much everything, but will hold off for now while some back/shoulder/arm twinges go away (from working on the car flat out lately). I don't get the same pump after a workout as I did, especially in the bicep area, hopefully that will change a bit when i up the weight on a few things as im doing everything fairly light on.

For anyone playing at home. Before = Wrong. After = Right (Bolt has not been tightened up in this pic).

I've just finished putting it all back together. Will post pic tomorrow. I'm fairly confident it's right because it only fits on that side resting on the pin with the shaft in one position. With the shaft in any other position other than fully CCW the lever won't attach and be resting on the pin comfortably. I got under the car with it running and the actuator stayed put, I couldn't spin it up and be under it though but I think it's right now. Those cam gears look spot on to me too. I'll test drive it when it's not raining.

In a CA the exhaust cam is 248 duration and 8.3mm lift and it's a direct fit on the intake side as well, which is only 240/7.8. On It's own, not a huge upgrade, but coupled with adjustable gears it's worth up to 15rwkw mid range and top end. Especially helpful if you have a larger turbo like I do.

Sorry guys, SAU wasn't giving me updates. I was working on this issue here if you want the full rundown. http://www.nissansilvia.com/forums/index.php?showtopic=532583&st=0 Comp test was fine. Turns out I had the butterfly actuator connected backwards. I'm fixing that then will see how it runs. I quadruple checked the cam timing again and it looks fine, the advance one tooth trick is for people who don't have gears but that's where the bulk of the power comes from so I have adjustables. This is a tried and tested path. Cheers for the responses.

Well based on that I'm in the 12-15 range then so maybe the scales are OK. The 10-12 is leaner than me, but I'm leaner than the 15 guy.

Agreed, it's an OK point of reference that "something" is changing, but I don't trust them either.

My scales must be wrong then, I wouldn't say I have good definition at all. Yes if I hold my arm straight out in front and rotate my palm outwards you can feel the tricep and it's hard/visible but it's not big. My abs are visible, when flexed, but I do have a bit more pudding since busting my leg up, that should come away slowly over the next few months as I get back into cardio. Fat-ceps made me laugh lol 15" was flexed, straight after workout, normally they'd be smaller. My missus always tells me I'm stupid when I say I have small arms but it's hard when 1 of my mates is training for body building comp and is like 8% bf and bigger than me, plus another mate has like 16" arms relaxed, and both are a few inches shorter which makes it look bigger again. I also have a light bone structure, slender wrists/forearms etc so doesn't help the aesthetics. Anyway, I did a welcome back session last night, which is basically only 2 sets of everything when I've been off for a week or so just to get the feel back. Just did as listed and even made the mental point of putting squats first in the order and curls last to emphasise the point to myself. I can say this, 2min breaks are off the chain, with bench I felt like I was doing the first set again energy wise so I will definitely be able to add weight to some things next week after I have my first week back on and limber up so to speak. Feel fine today but my ankle was protesting very noticeably when doing a very light 2 sets of 10 squats at only 25kg. I was only going parralell too, so not deep. That motion will take a long time to train back up given that walking is still uncomfortable and I'm flat out jogging 50 meters before it twinges like a mofo. To be fair, it was dislocated 90 degrees clockwise, far enough that the fracture in my fib was a a spiral fracture, not a direct impact fracture.

Nah. It's in my best interest not to be too competitive with my self/others as it has only ever lead me to injury in the past, whether that's just poor form, trying too hard, whatever. I may share some numbers or something down the track if I'm having some OK success, or seek pointers if I'm not, but I reckon there's enough shirtless men online for you guys to look at I'm not a standard graphics card couple produce my whiteness anyway.

I'd prefer to be bigger than stronger really. I'll see how this routine goes, if nothing else, it's a change up and that's as good as a holiday. It'll be interesting to see how my ankle likes the squats as it's load AND flexibility, which is my nemesis at the moment.