GHOSTrun

photo is too big, make smaller please.

10/2/12 BP Bar x 10 40kg x 10 60kg x 10 80kg x 7 80kg x 7 80kg x 7 80kg x 6 80kg x 4 CGBP 60kg x 14 60kg x 10 60kg x 8 Single Arm KB Rows 32kg x 15 32kg x 15 Pullups 10,8 Front Plate Raises 25kg x 10 25kg x 10 KB Side Lateral Raises 6kg x 10 6kg x 10

2002 Nissan 200SX S15 [ADM] Odometer: 230,000km's Seating Capacity: 2 Mod Plate/Engineered: LK1, LA3, LA8 - 2 seater - Fixed back seat - Turbo system with front mount intercooler - 7 Point Rollcage with Braces - battery relocate to boot (no code per-se but mentioned on the engineers certifcate) Engine SR20DET 226RWKW (303HP) (360nm) @ 16psi <-- injectors maxed out, will be changing to nismo 740cc's running more boost, should see at least 250rwkw Garret 3071R T2 .63 rear housing, s15 comp cover HKS 256/272 Cams, 11.5mm lift, retain VCT Earls Braided Turbo and Water Lines with inline oil filter Z32 Air Flow Meter Sard 550cc injectors with Sard Collars Splitfire Coilpacks Walbro GSS342 Fuel Pump GFB Manual boost controller GKTech Rocker Arm Stoppers Koyo twin-core copper radiator PowerFC with hand controller Front Mount Intercooler Stainless Steel Intake Pipe Stainless Steel Intercooler Piping Stainless Steel Exhaust Manifold Stainless Steel 3" Dump Pipe Stainless Steel 3" Front Pipe Stainless Steel 3" Catback Exhaust with HiFlow Cat Stainless Steel 3" Twin Pipes Battery relocation to the boot with fuse and in-cabin isolation switch Fullriver HC28 Dry Cell Battery (410CCA) (10.7kg) Neodymium (Rare Earth) Magnets on the oil filter and sump Drivetrain Exedy Hyper Single Clutch rebuilt by Jim Berry with 4 puk Carbonic Button, solid center and 3600lb pressure plate 6 speed manual Tomei 2-way diff (4.1) Extended diff sump cover 5 bolt drive shafts Reinforced rear cradle Suspension/Handling/Steering NISMO Engine Mounts NISMO Gearbox Mount Driftworks CS7 Coilovers (8/6kg) Section Silkroad Camber Arms Cusco Toe Arms Cusco Strut Brace D1 Caster Arms New Tie Rods and Rack Ends KKR Tie Rod Ends KKR Extra Lock Spacers C's alloy subframe bushes Brakes Standard, QFM Brake Pads Wheels/Tyre 18x9" +9 Work VS-KF's [R Disk] (82mm dish) with Federal 595 215/40/18 18x9.5" +14 Work VS-KF's [O Disk] (107mm dish) with Federal 595 225/40/18 Interior Velo GP-90 seat on Bride Lowmax rail R33 GTR Series III passenger seat Cusco Safety 21 7 point Rollcage with braces Apexi Rev Speed Meter Apexi PowerFC Hand Controller AutoMeter Pro-Comp Boost Gauge Battery Isolation Switch Fire Extinguisher Central Locking Double Din 7" Touch Screen DVD/*everything* player with reverse Reversing Camera Sony 6" speakers InCar Camera Mount Chassis Resprayed factory colour Custom metal widebody guards all round Blitz ADR approved fibreglass vented bonnet (not on car yet) All paint and panel done by Cameron's Bodyworks Dyno Sheets Pics Price: $25,000.00 as is above + some oem parts and spare (muffled) exhaust, or, $20,000.00 without the wheels/tyres. Located: Brisbane Contact: Michael - 0413504084 Buying process: Buyer to pay non-refundable $700 deposit and allow a week for me to get RWC and remove personalised plates. Full payment to be made by bank cheque. Registration to be transferred after bank cheque has been deposited and money is in my account; buyer + me go to bank, deposit cheque, then go to Queensland Transport and change rego over.

apparently raw eggs are a no-no. cook them. something to do with if they're not cooked they don't provide the enzyme to digest them properly or something which equates to not getting the most protein out of them? somebody should research and provide a proper answer though

8/2/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 132.5kg x 10 132.5kg x 9 132.5kg x 8 132.5kg x 7 132.5kg x 8 132.5kg x 6 + 2

what'd ya do?

Found the same thing about numbers adding up when you look at the macro table on certain products and add up the "quanities per 100g", and low and behold they don't all add up to 100g lol

will have a read, thanks.

straight arm unflexed (don't know if that's right or not, just how I did it for my suit measurements lol)

Hey mate, this is what my diet looks like Meal 1 3 whole eggs scrambled + 3 rashers bacon Glass of milk Vitamin 6g fishoil Meal 2 Protein shake 1-2 pieces of fruit - banana/apple/peach Some almonds Meal 3 1 cup brown rice + 200g tuna + 1 cup veg Glass of milk Meal 4 1 cup brown rice + 200g tuna + 1 cup veg Glass of milk Protein shake before training if I feel like one Training Protein shake straight after training Meal 5 200-300g steak 3 whole eggs scrambled Glass of milk Vitamin 6g fishoil Meal 6 Cottage cheese Some almonds For training, I worked up to a 1RM of 160kg @ 70 - http://youtu.be/rs4lR3LEaXU and 140kg x 6 - http://youtu.be/GvEL9M2IObY So then I went back to 120kg and started doing 5 sets of 10 reps, adding 2.5kg next session when I completed at least 3x10 and >7 reps for the last 2 sets. Next session I use 132.5kg. I'll continue with this for a while as I'm really enjoying it and finding it brutally challenging. When I refer to myself as a fat slob it's a bit sarcastic, most of my life I was single digit bodyfat naturally and used to win cross country at school, now I'm out of breath at the top of the stairs at work (2nd floor) and sit at 18% bf, necessary evil for getting bigger and stronger but still feels like shit being so unfit lol. When my gym moves closer to me I'm going to start going on tuesdays and thursdays for cardio which consists of kettlebell complexes, prowler push/pull, tyre flipping /all that shit etc designed to make you spew and get the lungs going. Current training looks like this, Monday, bench + upperbody stuff Wednesday, Squats and powersnatches if I've got anything left to give Friday, bench + upperbody stuff Upperbody just isn't growing as much as I'd like it to though, both in size and strength. Not sure if I should be hitting it harder in the gym/more frequently, or just give it time as is. I've tried strength orientated programs for my bench, and it works but plateus. I think it's due to simply not having enough muscle mass to keep up with the work load, which is why I'm doing more volume to try and build some mass. Also why I'm looking into the creatine/similar etc cos current upperbody workload is piss poor. want to do loads more work but just have nothing left in the tank. Current stats height : 5'7 weight: 73-75kg arms: 14" legs: 25" waist: 32"

Yes and no. If the goal is to spew it can be accomplished in a matter of minutes, that doesn't necessarily mean you've done any real work though, example could be an unfit person doing tabata thrusters with 2kg db's, pushing themselves for the whole 4 mins will usually result in spew, but they've been using 2kg db's....not much fibre recruitment going on there. My squat sessions normally take 60-90 minutes, and I'm only doing 5 warmup sets and then 5 work sets of 10 reps. My goal is to complete the 5x10 with the desired weight, to do that I need at least 4-6 minutes rest for the first 3 sets and then 5-10mins rests for the sets after. This wasn't the case when the weight was lighter but I'm only a few kg's off doing 2x bw for 10 which is starting to get pretty hard. The other factor is that I'm an unfit slob, and if I don't let my lungs catch up between sets I do spew which is counterprdouctive for gaining weight. With that said, after doing squats I am completely buggered. A few posts ago I asked about creatine and this is why, to see if it might allow me to do some extra work etc. It's not that I don't want to (because I do) but I'm just physically stuffed, so I can definitely see where your point about if "you can train for 2hrs you're not training hard enough" has merit

Having a room full of the best equipment doesn't make a good gym. The people who train at a gym make it a good gym. This is what I mean by "the right lifting environment". If you've never trained at one you won't understand. I used to have my own gym setup in my garage, made good progress but stalled. The progress I've made whilst training at PTC has been much better. I'm not saying you have to train at a specific place to get better, I'm saying that it has helped me.

Started in 2005, first ~2 years didn't know anything about training, just did bro curls and the usual shit etc. Then got introduced to the fitness diet and bodybuilding section on ns.com and met Markos, where I learnt a lot, changed the way I train etc. Since then have been lifting on and off, never as consistantly as I'd like which is why others have made much better gains in the same space of time. At the end of last year my Fitness First membership expired and I changed to PTC Brisbane in Kallangar and have been training there ever since every Monday/Wednesday/Friday and have only missed 3 sessions in that whole time. It's around 40mins drive for me to get there but it's worth it. It's a porper lifting environment to get strong. Very hard to achieve the same results in a regular gym.

1/2/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 130kg x 10 130kg x 10 130kg x 10 130kg x 10 130kg x 9 + 1

Like this , another vid from the vault, again full range of motion - it is paramount. http://www.youtube.com/watch?v=DuYn6hXuFkk

Troz, they are quarter squats, need to go much deeper mate. Think of it this way, by only doing a 1/4 of the lift you're missing out on 3/4 of the training benefit = big waste of time. From looking at that I reckon you could benefit greatly from starting with 60kg, and do either 5 sets of 10 reps, or 2-3 sets of 20 reps per session, going all the way down (hamstrings need to touch your calves), every session you complete the sets x reps then add 2.5kg next session. If you're eating enough food and getting your sleep you should be able to consistantly add 2.5kg every session all the way up to at least 100kg before it starts getting tougher, but by that stage you'll have built a solid base and mental endurance for pushing through it. Here's an old vid from a few years back when I first started training like I describe above, it's the best example I can give of what a full squat is and how a proper 20 rep breathing set should be done (that is, 3 big breaths at the top of the lift) - http://youtu.be/NWUxf4Y8twU

I've heard it's one of the few suppliments that actually has a quantifiable effect. I'm interested to see if it will help my training as far as increased work capacity goes because that's where I'm struggling at the moment when training upperbody - I'm just getting tired/fatigued too soon, I want to do more work but just physically can't.

Is the "loading phase" they recommended true or just marketing shit to make you use a tonne first up? (I have heard it's bs but not sure)

Speaking of Creatine, Joey can you tell me what to buy and how much to take and how often?

27/1/12 BP bar x 10 40kg x 12 60kg x 10 80kg x 9 80kg x 8 80kg x 7 80kg x 6 80kg x 5 Single arm KB rows 32kg x 12 32kg x 12 32kg x 12 Dips 14,12,10 Pullups 5,5,5,5,5 MP 47.5kg x 10 47.5kg x 9 47.5kg x 8 Chinups 5,5,5,5,5 Front plate raises 25kg x 10 25kg x 10 25kg x 10

Anyone who's had their car stolen should keep an eye on this thread - http://www.boostcruising.com.au/forums/index.php?showtopic=797868

25/1/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 5 127.5kg x 10 127.5kg x 10 127.5kg x 10 127.5kg x 10 127.5kg x 9 + 1

Some good solid lifting in there

23/1/12 BP bar x 10 40kg x 10 60kg x 10 77.5kg x 10 77.5kg x 9 77.5kg x 9 77.5kg x 7 77.5kg x 7 Single arm KB rows 32kg x 10 32kg x 10 32kg x 10 MP 45kg x 10 45kg x 9 45kg x 12 Pullups 10,8,9 Chinups 10,10,2..lol buggered