No Crust Racing

OK Got a few updates. Mixed a few things up. Now doing sets of 8 as I wanted to go a bit higher in weight on some things. Routine looks like this at present. 3x8 Bench Press @ approx 77kg having intermittent success with this, sometimes get out the 3x8 sometimes fail on the very last rep on the third set so will sit at this weight for a bit. I find success days tend to be Mon and Fri, failure tends to be Wed Crunches as usual 3x8 Concentration curls at 19.5kg can be done both arms. Had it at 21.5kg but strained my elbow so knocked it back and added some ezy bar curls at the end. Moved SLDL to this position, now completing 3x8 at bench weight (hooray! bit of milestone for me) Biggest problem with this is now grip strength. More ab work which is now 1min front plank, 30 sec each side plank, then leg extensions 1min break then repeat. Cheater dips on the side of the spa, knocked back to 35 reps now as added some tri extensions. Ezy Bar squat 3x 8 @ just over 50kg, going deep now and realising how weak my legs really are, also the shoulder press part is still hard. Still looking for a rack and thinking I might lash out and get a rack with a bench inside it and move out my old equipment. 3x8 BB rows @ approx 36-38kg That's the end of the "main" routine then depending on how I'm feeling I'll work in the following 1 extra set of bench A couple sets of ezy bar curls at under 30kg A couple sets of tricep extensions A couple sets of dumbell lunges And maybe some calf raises All up spending about an hour and have been using Dymatize Elite Fusion 7 as my post workout supp and on the morning after. Both I and the missus have noted that my posture is better and shoulders are less rotated so that's a win. I also got a random compliment from a staff member at work which is interesting as I don't seemed to have gained much weight, maybe 1-2kg at the absolute most and a decent portion of that will be the extra water I'm drinking now.

So no comments on timing apps?

I hear ya, I've only recently started doing leg/back/shoulder things as my legs are weak and always have been (the resdt I needed to straighten me out as I was starting to hunch over from too much front/upper body work), it's been hard work but I've gotta say that getting my stiff leg dead up to equal weight with my bench has been a pretty enjoyable milestone for me. I'm not sure what others think but 3 protein shakes could be overdoing it just in the sense that you will excrete what you don't use so it could be costing you more than it needs to. What supplement is it and how much protein/carbs per serve? Otherwise You're eating is similar to mine in frequency but bigger in terms of intake which is what you need at the moment. Something to consider if you haven't been reading a few pages back is something I ran into when having too much protein and not enough carbs = smelly sweat/bo when exercising. The "cure" was a carb rich snack before exercise sessions and more water through the day. Nobody else on here seemed to echo my comments though. For those that had taken any interest in that, in actually showed up in a recent blood test I had (for an OS trip to check what disease boosters I need) Dr asked me straight up, have you been drinking enough water and is your urine strong in colour/odor both. I explained to her through that not long after that blood was taken was when I'd cottoned on to the strong BO smell when exercising and had started having more carbs and water = problem solved.

What's the go with the F1 app this year? Free for live timing last year and now they want $30? The lite version doesn't include life timing and I love the sector splits. Anyone found an alternative or just using the mobile version of the F1 site on race day?

Ahh, well I started out at 65kg too SFSC, peaked in the mid 90s, now hover in the low 80s happily enough. Takes time. If you don't seem some gains on that routine above I'd go get checked to make sure you haven't got worms or something stopping you processing your intake properly. A supplement won't hurt either and 1 day off a week isn't going to cause you too much grief, gotta live a little. That's pretty much the same for most people though, take two weeks off and you won't come back to pushing your max weight straight up. I always give it a week to bounce back (3 sessions for me). SFSC needs to start a build thread and come at this like a spider monkey for 12weeks.

lol no dude (but yes if I think about it) Nothing that would get Boz excited but big enough to warrant addressing in my books. Was with a girl who started out normal enough then over a few years started to get plump, not the end of the world, but the real issue was her whining about it and doing ZERO about it and at that stage was when I was smashing gym a fair bit so I was more than happy to help her, exercise with her etc. She had a million excuses and I just got jack of that attitude as it extended to other aspects of her life as well.

I felt so bad I went back and read your questions so I knew wtf was going on. Again, I'm with GTST, I'm working off a modified version of that basic routine he posted. For me it works well enough but I'm a 3 times a week, keep me in decent shape and looking OK type of guy so I like to do everything in one session - Not a different muscle group every day for max gains get huge guy. As for the weekends, if you're a skinny kent (how skinny are we talking dude and at what height as I still get called skinny by my bigger mates and I'm what I consider a healthy 80-82kg at 6ft - my point being it's all relative) eating some junk on the weekend isn't going to kill you. A bit of extra fat on your in the early days won't hurt too much, be thankful you can get away with it. If you're drinking like a fish though that's a different matter. You're asking your body to improve and perform at levels it doesn't normally perform so being hung over won't help. If you want to look bigger all the time you have to lead a lifestyle, with exercise and diet, that maintains that reflects that so it will mean watching what you eat and drink within reason. For some it's not eating too many carbs/protein, for others it's eating more carbs/protein. Both require dedication and commitment. For me: You will never stop me going to pub with the guys for lunch during the week once or twice and eating whatever comes my way on the weekends

EDIT: Double post somehow? Birds: Cookies and Cream all up in this bitch!

Mate I rolled in very much after your question, I'm just jumping on GTST bandwagon. I have NFI what your question was. That said the advice is sound, the scorn is directed at people who continously complain and don't do anything about it. If you're the type of guy who says I'm skinny or fat and I hate it and does something about it, then you're A-OK. If you're the type of guy who moans for 5 years about either of those conditions and does nothing about it, then the scorn is directed at you. I'll have the sand waiting depending on which catagory you fall into

Quoted for absolute f**king truth. I have told so many people time and time again, if you are skinny and want to get bigger and you want it bad enough, it will happen. If you are fat and you want to get thinner bad enough it will happen. Eventually bad enough will mean putting that goal before everything else and it is phenomenal what a person can achieve when they REALLY want to achieve something. I had all the same excuses, can't eat enough, weight won't stay on me, can't lift enough to get bigger blah f**king blah. Eventually it became enough of a goal to put it before everything else, and it bloody well happened. Yes some of it does get easier as you get older and your metabolism slows down, if you are a skinny kent like I was, but the bulk of it, pun intended, is just hard friggen work. I find that attitude is far more prevalent in fat kents and it shits me to tears. Enough that it was a big reason in me ditching a GF years ago, yea I'm that much of an asshole. No way could I live out my life with someone who is just a victim all the time. And end rant. Edit: BN and ON seem to popular, I'm using Dymatize Elite Fusion 7 which compares well to ON according to many forums, I've not tried the ON but am happy enough with the Dyamtize, my goals are not huge though.

I noticed the note on that, a guy on NS is using one in his CA with success he reckons, he's what I'd call a reputable source. Curious if anyone else has seen/used it.

Have any of you guys seen/used this? http://www.moroso.com/catalog/categorydisplay.asp?catcode=13023

Nowhere here to get it done, what do you Melb guys do? Send it in to someone? Can move to thicker oil without too much hassle but finding a reasonably priced option is the thing, I'm not sure I can get away with using 20-50 so thinking it should be more like 10-50 or 10-60 both of which are dearer than what I use now. That said, if I'm not changing it as often it might balance out.

Every other CA I've seen that's solved the issue has done so by increasing the amount and diameter of points from which the rockers can breath, the head restrictor trick doesn't seem to have been adopted in CA land. My query in that regard is how best to setup the lines to/from where etc. I'm only using Shell Helix Semi Synthetic and it only costs me about $35-$40 to do an oil change in the car, cheap insurance when the only time the car is driven is when it's being hammered, no oil analysis has been done on it. I could probably use a thicker oil to alleviate some of the symptoms though. I don't have access to a Leak Down tester and when the basic comp figures are good that tells me that the chambers are being sealed pretty well. Yes a leak down test will allow me to hear if any air is escaping in the rockers, intake tract or exhaust specifically but as the comp figures are already decent, I'd think that's not the case. What I would like to know though is if the sealing is good under WOT at full boost (as in are valves returning and seating properly) and I don't think a leak down test tells that does it? I thought that was more evident on a Dyno

Semi Syn 10-40, nice and cheap, only stays in the engine for 500ks at a time. No engine build planned as dry and cold comp test came back at 150-155, new they are 175 warm/wet so I'd susupect that if I did a warm/wet test it would easily be over 160, good enough for a 23yr old engine. I've been getting some good advice on mods to make to allow it to breath and stop the oil leaving the rockers, yours included so thanks. Correct les than 4L stock, mine holds a little more as it's got a remote relocator and an oil cooler on it. Hopefully not, comp test came back pretty good. Catch is 1L and has a home made baffle in it, which seems to work well as I don't get much oil leaving the can towards the intake. Engine is factory, so no new valve stem seals or guides, but as comp test came back good, I'm inclined to beleive they are still sealing relatively well. More reading shows CAs suffer similar to RB26s in that once the oil is up in the rockers it has a harder time returning. There' a "balance tube" under the inlet manifold I learned of recently which looks way to small and apparently clogs up, I'm going to pull that and check it too. As for my power issues, my guess is still timing/tune related and I'll be checking cam and base timing this weekend hopefully.

42secs - footage of me on a cooldown lap yay I remember seeing that Evo roll off the road and wondered if he wasn't watching where he was going or had something bust as he wasn't going that quick and I'd followed him through there a few laps before at higher speeds.

Yeah I've had a read about RB oil control but CAs apparently don;t require the head restrictors etc just better breathing but I'm unsure on exactly how to provide that. ECU had a Remap in it, and has had a new EPROM with a new tune go in - this is dependent on certain base timing though which I still need to confirm once I borrow my mates timing light.

Nice, had you hands full in the corner before coming onto the back straight

HP Confirmed Sold.

Mate that's no good about the damage and you managed to get 0 photos of my car but that's cool The silver Evo5/6 in those pics, if you know the driver, tell him that I apologise for not seeing him coming sooner down the back straight. He might remember my S13 green/grey and big wing. I was on a cool down lap and checking guages etc when he was coming up behind me and I may have inadvertently caused him to brake earlier than he wanted to into the chicane.

At a recent track day my CA filled the 1L catch can twice, I'd done an oil change the night before so it might have been a touch over full but certainly not 2Ls I've read quite a lot about CAs having inadequate breathing through the head at high revs and with boost turned up but there seems to be a lot of conjecture as to how best to resolve it. From what I've seen a common approach is to T both breather hoses together and feed into catch can, have catch can output to intake as per usual, block off pcv and in some cases vent the catch can so it can breath properly and also plumb the catch back into the sump or turbo oil return so it can drain back to the sump easily. What have other track drive CA owners done? I considered that the rings might be cactus but a cold and dry comp test with throttle open gave me a max of 160 in cyl 1 and then 150-155 for the remaining 3 so seems healthy enough as I'd suspect a hot test or a wet test to have figures closer to 170 which is decent for an original engine. Car is running GT2560 on 17psi also and doesn't seem to be making any more power than it did with the 25G on 14psi (it was running a remap previously and made 164rwkw and now has a new remap + the supporting mod of injectors, Z32, and fuel pump to suit but doesn't feel any more powerful). Could my pressure issue be chocking it somehow? (I do need to check base timing again so that could be an issue but I doubt it's stopping it making ANY more power, I say no more power because back straight speed at Winton was no different than with the old setup and it just doesn't feel any more powerful). It has also developed a half moon seal leak at the back of the rocker, which I also suspect is from pressure build up as the seal is only 2yrs old. That said though, the rockers shouldn't be so heavily pressurised unless it had some kind of compression leak I'd have thought? So in short. - What's a good setup to avoid the catch filling so quickly? - Thoughts on why no power increase? Cheers

I got this from Adam re the VLs "Hi Dan, The VL’s are a group of people that come from Bendigo. They are generally pretty good, but on the weekend they had a couple of new drivers, but they were allocated into the Beginners group. I will have a chat to them and tell them to be more careful on the track. Obviously we want everyone to have an enjoyable experience so I am glad you took the time to email and let me know. Part of the problem is the way we run the groups. I am working on a new process that we can easily identify which driver is in which group, so that our man on the track entry can control it better. We are always evolving, or trying to anyway. Cheers Adam"

Damn, sorry to hear that to whoever it was. Martin you might remember me lamenting having so many Honda drivers in my group, the first 2 sessions were more a case of self preservation than going for outright lap times.

What incident? I left about 4:15 so must have missed it. I was running RS-R's also and struggled to keep them at the right temp when hot, they were heating up quite quickly.

Thanks for saving me a pit spot guys, much obliged. Was a very mixed bag for me. Car made no extra power after going from a smaller turbo on 14psi to a larger one on 17psi, filled the catch can twice, leaked out the back of the rocker cover and handled like a wet sock all day. Only managed to shave 3 tenths off my PB. I'll be compression testing shortly as I have a feeling the engine is showing its 23yrs and 145,000ks of age. Could have been worse, got there and back in one piece and got to do some testing on setup and learn a few things the car needs and despite all the hurdles still managed to go a touch faster. EDIT: I've sent an email to Adam about those VL drivers. I almost had the front of my car ripped off a number of times. they don't signal to pass and will drive across into your line without any hesitation. Also happy to go two wide, and sideways, through corners if you get up beside them. I don't mind pushing harder and doing that sort of thing with mates but not people who drive like lunatics who clearly aren't watching mirrors plus it's not a door to door racing event.