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110kg bench if your doing it properly after just 2 weeks training is impressive lol

Agreed.

When benching for work sets, if you focus on going 3/4s up ie not fully straightening arms and going basically all the way down using a 1:0:3 tempo and proper form...i cant see how you are lifting so heavy, so quick. It takes a good 6-12mths of conditioning etc for the normal person!

Plus you will see an increase in testosterone from working your leg muscles.

And thats the reason right there for doing legs.

They will actually HELP your arms/chest stuff to get bigger, faster by doing legs.

havent posted in a few days been working nights n tafe in day

but no it is 110kg bench im only talking 2reps on a good f**king day, but it is good form all the way down touching my chest, and all the way up( keeping slight bend in elbow)

the best i belive iv done is 9reps of 90kg bench

i count myself lucky being able to lift what i lift but all i ever did was eat a shit load of eggs and was always fat but strong mabye good genes or ???

after the 2weeks of tranning iv decided to scrap the shitty routine iv got as tafe is now part time so i have a few hours a day may as well try n lose the kg's

trying to go for a small version of a ken shamrock look( ufc)

also remember guys im 97kg's so as far as iv been told you should be able to bench press one rep of your own weight so im not exactly doing well by those standards

cheers for the major imput btw

You want the shamrock look, like many of the UFC fighters you may need a little more than Protein...... :)

Not to say it cant be done, however many more things were legal in US that are not legal in Oz now, heck i even remember when they banned Muscletechs Acetabolyn (sp?) so they had to make 3 different versions to comply.

I agree you should at LEAST be able to bench your own weight, even more impressive is to chest press with the free weights your own weight. More core activation etc.

Just back to my original point, it can be done.... BUT i do think people can have certain limitations bodywise depending on training time, dieticians, time available, Personal trainer and of course CASH to do it all.

Not wanting to open can of worms nor neg you out from training hard. keep at it, go hard and watch your results.

haha yea i know what you mean alot of people seem to be jucing to get past there physical limits, my dad has reached his limits 110kgbench press whether he was 99kg and now 80kg's never could crack 120 tried many many times did all the right stuff but thats where he is limited

but yea shamrock is what i want to look like lets just say im setting my goals high

but even a smaller version of him would also be cool

i have 4hours free for weight on monday, 4hours free tuesday, all day free wednesday, 3hours free thursday 2hours friday, probs non on sunday or saturday as work takes over

as you can see if i have dedication i certainly have the time to make it happen

haha yea i know what you mean alot of people seem to be jucing to get past there physical limits, my dad has reached his limits 110kgbench press whether he was 99kg and now 80kg's never could crack 120 tried many many times did all the right stuff but thats where he is limited

<cut>

Plateau's like that are most likely how he is training himself. I was stuck around 90kg or so until I found a good program, I now bench upto 117.5, I think I got a 120kg bench once :D. I'm 80kg now.

never going to lift anything past my shoulders as i know it f**ks them up hardcore

have no real need for those three things. unless i was trying to sculpter my body like a body builder other wise im just getting bigger for boxing

<cut>

Your boxing? Then you should be squatting.

What benefit do the bicep curls provide to your boxing?

Military pressing or push pressing for shoulder strength doesn't mess up your shoulders if your using correct form.

  • 1 month later...
haha yea i know what you mean alot of people seem to be jucing to get past there physical limits, my dad has reached his limits 110kgbench press whether he was 99kg and now 80kg's never could crack 120 tried many many times did all the right stuff but thats where he is limited

but yea shamrock is what i want to look like lets just say im setting my goals high

but even a smaller version of him would also be cool

i have 4hours free for weight on monday, 4hours free tuesday, all day free wednesday, 3hours free thursday 2hours friday, probs non on sunday or saturday as work takes over

as you can see if i have dedication i certainly have the time to make it happen

UFC look is awesome, even the lighter weight category like Sean Sherk. Hes 5'6" and 70kg, nice muscular but also ripped body and is a machine!

There is talk of him smashing the roids but i dunno...

post-35595-1286251886_thumb.jpg

This is what I am taking, anyone agree or disagree?

ON Protein

Flaxseed Oil

BSN NO Explode

Gaspari Size On

Wake up:

- 1x shake & tablespoon of flaxseed oil

Breakfast:

- Whole grain toast with peanut buter

Morning tea:

- Small whole grain muffin & banana or apple

Lunch:

- salad, 1x small wholegrain roll & meat meat meat

Arvo:

- 2x Egg whites, fruit

Pre Workout:

- 2x Scoops NO Explode

During Workout:

- 1x Scroop Size On

Dinner:

- Same as lunch pretty much no carbs

Before Bed:

- 1x shake & tablespoon of flaxseed oil

I'm asian, naturally a stick, I now weigh 87kg, plenty of manboobs, very faint abs, and I'm 183cm ~ 6'0" tall

Bench 90kg, around 8 reps, can do 100kg around 2~4reps (unassisted)

Squat 100kg, around 7 reps,

Leg press 275kg 8 reps

Military Press 50kg 8 reps

Plus I do all the other stuff like curls, pull down, pec dec, ra ra ra ra..

I want to get stronger, but it's not possible. I want to be bigger big I ain't growing.

well with that diet, is that good?

I've only been training for 2.5 years, being asian I have a crappy frame & genetics...

I've started throwing in 15mins of cross trainer after each workout

That diet is pretty shocking.

Not enough protein. toast and peanut butter for breakfast, seriously?

Add more eggs, tuna, chicken, steak.

Oats for carbs would be good too.

isn't the protein shake enough?

it's hard, I'm too busy to smash down more food and also you're forgetting I'm asian... more food more fat lol

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  • Latest Posts

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    • So this being my first contribution to the SAU forums, I'd like to present and show how I had to solve probably one of the most annoying fixes on any car I've owned: replacing a speedometer (or "speedo") sensor on my newly acquired Series 1 Stagea 260RS Autech Version. I'm simply documenting how I went about to fix this issue, and as I understand it is relatively rare to happen to this generation of cars, it is a gigantic PITA so I hope this helps serve as reference to anyone else who may encounter this issue. NOTE: Although I say this is meant for the 260RS, because the gearbox/drivetrain is shared with the R33 GTR with the 5-speed manual, the application should be exactly the same. Background So after driving my new-to-me Stagea for about 1500km, one night while driving home the speedometer and odometer suddenly stopped working. No clunking noise, no indication something was broken, the speedometer would just stop reading anything and the odometer stopped going up. This is a huge worry for me, because my car is relatively low mileage (only 45k km when purchased) so although I plan to own the car for a long time, a mismatched odometer reading would be hugely detrimental to resale should the day come to sell the car. Thankfully this only occurred a mile or two from home so it wasn't extremely significant. Also, the OCD part of me would be extremely irked if the numbers that showed on my dash doesn't match the actual ageing of the car. Diagnosing I had been in communication with the well renown GTR shop in the USA, U.P.garage up near University Point in Washington state. After some back and forth they said it could be one of two things: 1) The speedometer sensor that goes into the transfer case is broken 2) The actual cluster has a component that went kaput. They said this is common in older Nissan gauge clusters and that would indicate a rebuild is necessary. As I tried to figure out if it was problem #1, I resolved problem #2 by sending my cluster over to Relentless Motorsports in Dallas, TX, whom is local to me and does cluster and ECU rebuilds. He is a one man operation who meticulously replaces every chip, resistor, capacitor, and electronic component on the PCB's on a wide variety of classic and modern cars. His specialty is Lexus and Toyota, but he came highly recommended by Erik of U.P.garage since he does the rebuilds for them on GTR clusters.  For those that don't know, on R32 and R33 GTR gearboxes, the speedometer sensor is mounted in the transfer case and is purely an analog mini "generator" (opposite of an alternator essentially). Based on the speed the sensor spins it generates an AC sine wave voltage up to 5V, and sends that via two wires up to the cluster which then interprets it via the speedometer dial. The signal does NOT go to the ECU first, the wiring goes to the cluster first then the ECU after (or so I'm told).  Problems/Roadblocks I first removed the part from the car on the underside of the transfer case (drain your transfer case fluid/ATF first, guess who found out that the hard way?), and noted the transfer case fluid was EXTREMELY black, most likely never changed on my car. When attempting to turn the gears it felt extremely gritty, as if shttps://imgur.com/6TQCG3xomething was binding the shaft from rotating properly. After having to reflow the solder on my AFM sensors based on another SAU guide here, I attempted to disassemble the silicone seal on the back of the sensor to see what happened inside the sensor; turns out, it basically disintegrated itself. Wonderful. Not only had the electrical components destroyed themselves, the magnetic portion on what I thought was on the shaft also chipped and was broken. Solution So solution: find a spare part right? Wrong. Nissan has long discontinued the proper sensor part number 32702-21U19, and it is no longer obtainable either through Nissan NSA or Nissan Japan. I was SOL without proper speed or mileage readings unless I figured out a way to replace this sensor. After tons of Googling and searching on SAU, I found that there IS however a sensor that looks almost exactly like the R33/260RS one: a sensor meant for the R33/R34 GTT and GTS-T with the 5 speed manual. The part number was 25010-21U00, and the body, plug, and shaft all looked exactly the same. The gear was different at the end, but knowing the sensor's gear is held on with a circlip, I figured I could just order the part and swap the gears. Cue me ordering a new part from JustJap down in Kirrawee, NSW, then waiting almost 3 weeks for shipping and customs clearing. The part finally arrives and what did I find? The freaking shaft lengths don't match. $&%* I discussed with Erik how to proceed, and figuring that I basically destroyed the sensor trying to get the shaft out of the damaged sensor from my car. we deemed it too dangerous to try and attempt to swap shafts to the correct length. I had to find a local CNC machinist to help me cut and notch down the shaft. After tons of frantic calling on a Friday afternoon, I managed to get hold of someone and he said he'd be able to do it over half a week. I sent him photos and had him take measurements to match not only the correct length and notch fitment, but also a groove to machine out to hold the retentive circlip. And the end result? *chef's kiss* Perfect. Since I didn't have pliers with me when I picked up the items, I tested the old gear and circlip on. Perfect fit. After that it was simply swapping out the plug bracket to the new sensor, mount it on the transfer case, refill with ATF/Nissan Matic Fluid D, then test out function. 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    • Bit of a pity we don't have good images of the back/front of the PCB ~ that said, I found a YT vid of a teardown to replace dicky clock switches, and got enough of a glimpse to realize this PCB is the front-end to a connected to what I'll call PCBA, and as such this is all digital on this PCB..ergo, battery voltage probably doesn't make an appearance here ; that is, I'd expect them to do something on PCBA wrt power conditioning for the adjustment/display/switch PCB.... ....given what's transpired..ie; some permutation of 12vdc on a 5vdc with or without correct polarity...would explain why the zener said "no" and exploded. The transistor Q5 (M33) is likely to be a digital switching transistor...that is, package has builtin bias resistors to ensure it saturates as soon as base threshold voltage is reached (minimal rise/fall time)....and wrt the question 'what else could've fried?' ....well, I know there's an MCU on this board (display, I/O at a guess), and you hope they isolated it from this scenario...I got my crayons out, it looks a bit like this...   ...not a lot to see, or rather, everything you'd like to see disappears down a via to the other side...base drive for the transistor comes from somewhere else, what this transistor is switching is somewhere else...but the zener circuit is exclusive to all this ~ it's providing a set voltage (current limited by the 1K3 resistor R19)...and disappears somewhere else down the via I marked V out ; if the errant voltage 'jumped' the diode in the millisecond before it exploded, whatever that V out via feeds may have seen a spike... ....I'll just imagine that Q5 was switched off at the time, thus no damage should've been done....but whatever that zener feeds has to be checked... HTH
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