M34N-R
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Posts posted by M34N-R
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Depends on session type, would generally put it at about the 2hr mark at these early stages
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Legs Done!
Squats 10,8,8,6 - 80, 100, 100, 120
Leg Press 15,10,8,6,4 - 160, 200, 240, 280, 320
Leg Ext. 4x8 - 68, 82, 82, 96
Lying Hammy Curls 20,10,8,6 - 32, 46, 60, 74
Tri Set:
Standing Calf Raise 3x12 - 25, 35, 45
Standing Single Leg Hammy Curl 3x12 - 5, 7.5, 10
Seated Calf Raise 3x12 - 20, 20, 20
Supplement Schedule is in full swing again:
Morning - 5g Creatine, 5g L-Glutamine with Shake on waking
With Meal 1(breaky) - 4,000mg Fish Oil, 2000mg Glucosamine, 1500mg Vitamin C, 1 multi vitamin
With Meal 3(lunch) - 4,000mg Fish Oil
Pre Workout - 5g Creatine, 5g L-Glutamine with what ever pre workout(using C4 atm, cheap and nasty)
Post Workout - Shake with 5g L-Glutamine
Before bed - Toss up between a meal or Casein protein with 5g of L-Glutamine(personally rather a meal then shake)
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Forced REST DAY - Couldn't Walk ahaha
Shoulders Arms
Shoulder was still found to be tender however its really starting to lighten up, Should be 100% with another week
Still hit shoulders moderately but steered clear of pressing overhead.
Superset (SS):
Dumbbell Front Raise 4x8 - 12.5, 15, 15, 17.5
Seated Dumbbell Lat Raise 4x8 - 7.5, 7.5, 7.5, 7.5
SS:
Dumbbell Rear Delt Fly 4x8 - 15, 15, 17.5, 17.5
Dumbbell Shrugs 3x10 - 40, 40, 40
SS:
Standing Cable Rear Delt Flys 3x12 - 3.75, 3.75, 3.75
Standing Cable Lat Raises 3x12 - 3.75, 3.75, 3.75
SS:
Ezy Bar Curls 15,10,8,6,4 - 30, 35, 40, 45, 50
Cable Skull Crushers 15,10,8,6 - 28.75, 33.75, 38.75, 43.75
SS:
Standing Dumbbell Curls 4x8 - 17.5, 17.5, 17.5, 17.5
Tricep Pushdown 4x8 - 24.5, 28, 31.5, 35
SS:
Single Arm Cable Concentration Curls 4x8 - 6.25, 8.75, 11.25, 11.25
Cable Tricep Kick backs 4x12 - 6.25, 6.25, 6.25, 6.25
Forearms....... Skipped again..... Meh, ill get them one day.
Legs tonight!!!!
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Legs
Did hack squats instead of Squats as all the racks were occupied, got a good pump so ill incorporate into every other leg day now.
Hack Squats 10, 8, 8, 6 - 60, 80, 100, 120
Leg Press 15, 10, 8, 6, 4 - 150, 190, 230, 270, 310
Leg Ext 4x8 - 61, 75, 89, 89
Lying Hammy Curl 20, 10, 8, 6 - 32, 46, 60, 60
Stiff Leg Deadlift 10, 6, 4 - 60, 80, 100
Superset:
Hyper Extentions 4x10
Standing Calf Raise 4 x 15 - 25, 35, 35, 35
REST DAY
Chest and Back
Flat Bench 10,8,6,4 - 100, 100, 110, 120
Incline Bench 10,8,6,4 - 80, 80, 90, 100
Cable Flys 3x15 - 6.25, 8.75, 8.75
Incline Cable Flys 3x15 - 6.25, 8.75, 8.75
Heaves 4x10
Close Grip Heaves 4x10
Rev Grip Bent over Rows 4x8-12 - 40, 50, 60, 70
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Chest and Back
Bench 10,8,6,4 - 90, 100, 110, 120
Incline Bench 10,8,6,4 - 70, 80, 90, 100
Dumbbell Flys 10,8,6 - 20, 20, 22.5
Incline Cable Flys 3x15 - 6.25, 6.25, 6.25
Cable Pullover 3x15 - 21, 24.5, 28
Lat Pull Down 4x10 - 57, 77, 97, 117
T-Bar Row 3x10 - 80, 80, 80
Shoulders and Arms
Cut Shoulders away, during the warm up my shoulder was tender so just hit the essentials of arms.
Barbell Curls 15,10,8,6,4 - 30, 35, 40, 45, 50
Superset:
Seated Incline Dumbbell Curls 4x8 - 20, 20, 20, 20
Cable Tricep Kicks 4x8 - 10, 10, 10, 10
Superset:
Concentration Curls 4x8 - 15, 15, 17.5, 17.5
Rev. Grip Single Arm Tricep Pushdown 4x8 - 7.5, 10, 12.5, 15
Skipped Forearms due to lack of interest and being annoyed at my shoulder.
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I've been away visiting family, so update.
Shoulders and Arms.
Clean and Press 10,8,8,6 - 40, 45, 45, 50
Seated Dumbbell Lat Raise 4x8 - 7.5, 7.5, 10, 10
Dumbbell Shrugs 10,6,4 - 35, 37.5, 40
Dumbbell Rear Delt Fly's - 12.5, 12.5, 15, 15
Superset:
Barbell Curls 15,10,8,6,4 - 30, 35, 40, 45, 50
Cable Skull Crushers 15,10,8,6 - 23.75, 28.75, 33.75, 38.75
Only got through half the workout as the gym was closing, did minimal warming up, bit of a rookie error, Now I've got a tiny impingement in my shoulder with any overhead pressing. Will rest and monitor.
Legs
Same deal, ran out of time again ;( Missed my 24hr gym back home. Still had hyper extensions and abs to do.
Squats 10,8,6,4 - 70, 90, 110, 120
Leg Press 15,10,8,6,4 - 140, 180, 220, 260, 300
Leg Ext 4 x 8 - 54, 68, 68, 82
Lying Hammy Curl 4 x 8 - 46, 60, 60, 74
Calf Raise 5 x 15 - 25, 35, 45, 55, 65
Stiff Leg Dead lift 10,6,4 - 70, 90, 110
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Thanks L33SH.
Hi Birds,
Oh ok, I've honestly never heard of that one, it comes close enough to the maintaining muscle mass calculations that I was taught.
The rule of thumb that I've always known and practised has been:
Maintain/Shred - 1g per 1lbs
Lean gains - 1.5g per 1lbs
Muscle Mass - 2g per 1lbs
What was the target goal for the 2g per 1kg? Was it specific to a certain type of training/sport? I only ask as what I've been taught is all I've used and heard about for years in Body Building.
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So day One was Yesterday, Chest and Back. All weight in Kgs. I use the striping method on Flat and Incline bench as I don't currently have a training partner. ie: On 3rd set I'll complete 4 reps at 110 then drop to 100 and 4th set complete 2-3reps then back to 100, depends how hairy it gets on the previous rep.
Flat Bench 10,8,6,4 - 100, 100, 110, 120
Incline Bench 10,8,6,4 - 80, 80, 90, 100
Cable Fly 3x15 - 6.25, 8.75, 8.75
Incline Cable fly 3x15 - 6.25, 8.75, 8.75
Heaves 4x10
Hammer Strength Close Grip Lat Pull Down 12, 10, 8, 6 - 40, 60, 80, 100
Rev Grip Bent over row 4x12 - 40, 50, 60, 70
Got Shoulders and Arms tonight, will update after sesh.-
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I've had 2weeks pre training, just conditioning myself and getting a clear mindset and getting back into form/technique, took a week off for recovery as the only nutritional support available was shakes/supps. Then completed 1 more evolution of my programmed split at medium intensity and medium weight really focusing on ROM, eccentric and concentric contractions nothing special just trying to find where I'm at.
As of today I'm starting the ol' faithful diet, not really sure what people do these days I just go by the old math:
Pick a reasonable target weight, I'm 85kgs with a bit of extra timber for my liking, however I wish to gain muscle mass so I'll eat for 85kgs for 3-6weeks then adjust as required.
2g of Protein per Lbs of Body weight
2g of Carbs per Lbs of body weight
And I'll stick to approx 50-70g of fats for now.
85 x 2.2 = 187, 187 x 2 = 374
So daily meal plan is:
374g of Protien
374g of Carbs
50g - 70g of Fats
I get 104g of protein, 174g of Carbs and 10g of fats out of my 2 shakes every day(on waking and post workout) so minus that from my daily. Then I'll evenly distribute the remaining macros over the hours I'm awake by dividing the meals not exceeding 50g of Protein or Carbs. Works out I eat approx every 2hrs. -
Hi Everybody!
Thought I'd start a build thread now I have some free time, hoping to get back on the wagon and fingers crossed this log will give me a bit of accountability as a bonus.
2016 was pretty hectic work wise for me and only really got to the gym about 1-2 times a week, the majority of the time was spent fatigued from work, coupled with a unhealthy grab food diet I finished off the year terribly out of shape from my usual physique.
I've been lifting pretty diligently for the last 15yrs until last year and the occasional injury along the way.
Bit of a disclaimer, there will most likely be a bit of bro science, random exercise names and possibly some nutritional info I've found fruitful throughout my experience.
Goals are to get back into shape size wise with minimal to moderate strength gains through structured training and gradual dieting.
Should look something like
87.5kg - 90kg Bodyweight, 10-15% Body Fat @ 178cm Tall
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Well, well, well !!!
There she is!!!
The Winner of Best Concours at the R34 GTR 10th Anniversary!!!
Prepped by Eugene Chan. Btw did you receive a copy of the Certificate signed by Mark Skaife?
Hey Terry, i have the award but there's no writing on it at all. I did recieve the calender though...
Damn Reece it is good to see this again
Hope she is running well
Hey Matt, She sure is! Cant thank you enough for handing her over
Still yet to see a cleaner example of her lol. The ipad camera doesnt do it justice. -
Sorry its not the best, taken from ipad lol.
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Hey guys,
Pretty much as the title goes, I got my car back from a service and some upgrades, one a boost controller. The 1st setting for the boost controller is 19PSI! Second 15.5PSI and Third 16.7PSI.
On return home from the tuners I put the foot down once and it was a dramatic increase from the 14psi it was on originally. Saw the settings and just cruised home not wanting to do any damage!
I've done some searching but haven't found anything on upper boost limits of the stock turbo's. People are how ever running in between 14 and 16 PSI, I've just been running it on 15.5psi as I don't want to do any damage. But I'm still hesitant to open it up.
Are the settings safe? Any info would be great! Cheers in advance!
PS, not sure if it matters but did say they set it up on the dyno?! No graph or anything though??
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No. They come out the same factory(s) (Garrett's factories around the world, my -9's came from their Mexico factory etc), it wouldn't make sense if Garrett built the entire complete turbo to HKS' specs (minus actuator), and then for HKS to just go and open them up and change it again.
Cheers Lance
I didnt know garrett made the turbo to HKS SPECS, i asumed that HKS got the turbo's from garrett and from that sentence i posted earlier... I misconstrued to be HKS putting their own internals in. (Just like -5s to 2530s)
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Cheers Lance, so just to confirm, do the GTSS's still carry different internal specs over the -9s? I understand there the same size and the compressor covers are the same stamped regardless. Cheers mate
Hadouken, at not point did I get angry, my apologies if you think otherwise. Was just replying to a response.
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Not doing English correctly?! At no point did I mention that they are magically bigger. I am basically only asking whether this sentence:
The clearance and shape of the compressor wheel, compressor housing and turbo housing are redesigned to optimum specs.
Means that HKS have done more then just put their actuators on garrett -9s?
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Hey guys,
Just went on nengun and it reads that HKS have changed the compressor wheel, compressor housing and turbo housing. Not sure if its fibs or not?! Can anyone confirm this?
Cheers
Link:
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Yeah, thanks. Having a look or competing?
Have you heard if its novice friendly? lol -
Hey guys,
Just wondering if any of you have heard of the Oakey or Pitsworth races? Has anyone on here competed in them or know the routes they take?
Cheers
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Any progress buddy?
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Cruise still on if it's raining?
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1328235802[/url]' post='6216734']
Hahaaaa...
If Reece won't supply a pic, then maybe I should...
Congrats Reece
Lol, thanks Terry.
I'll be there also!
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Hey mate! Where are you located? Still for sale? Also is it direct replacement or work required?
Cheers
Still yet to see a cleaner example of her 
lol. The ipad camera doesnt do it justice.
Have you heard if its novice friendly? lol
Destination Gainzville
in Build Threads
Posted
I offset any cortisol levels through BCAA's with an intra workout and any catabolic factors by a meal 45mins - 1hr before training coupled with the L-Glutamine pre and post workout if thats what you're wondering.