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who's going to star in the Aussie version of Jersey Shore now!?

Trozzle you better get onto the juice and into a tanning bed stat lol

rightio

No juice tho thanks, unless someone wants to pay for it.

yeah its confirmed Zyzz died in thailand, od'ed on coke in a sauna 3 days ago, news only got to aus this morning.

lol, self proclaimed to have one of the strictest diets around...and he was sniffing coke? GG Zyzz.

lol, self proclaimed to have one of the strictest diets around...and he was sniffing coke? GG Zyzz.

You didn't suspect anything when you saw his nose for the first time?

I was immediately like WHOA WHAT A PHAG, nice coke nose...

although given his antics, don't be surprised if it's publicity stunt

So I am back after a long hiatus. Here is me with 125lbs weighted dips, 2*45lbs plates and 1*35lbs plate in my backpack. I did three dips in total. This was taken a few weeks ago and I am now dipping heavier. Only taking multi-vitamins and aspirin (for soreness). Diet consists of veggies and meat only, no carbs aside from carbonated drinks :) Heavy drinking in the weekends :( BTW what happened to the Wasteland?

post-77820-0-35454100-1313557297_thumb.jpg

They're bad carbs? I live off bread, pasta and potatoes lol.

So I am black after a long hiatus.

FYP brah.

Did not expect that...maybe your avatar subconsciously swayed me into thinking you were white.

They're bad carbs? I live off bread, pasta and potatoes lol.

FYP brah.

Did not expect that...maybe your avatar subconsciously swayed me into thinking you were white.

For people that store fat easily, those are bad carbs

hey guys

have any of u ever tried German Volume Training (or 10 x 10 training)?

this is a slightly varied version but u get the idea..

http://www.t-nation.com/free_online_article/sports_body_training_performance/german_volume_training

or this which is apparently a more advanced version

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/261/A_Look_Back_and_Ahead_at_German_Volume_Training.aspx

if so, how did u guys find it? get good results?

i have done it once before a while ago and i enjoyed it.. and me and a mate are gona try it again to see if we can get some good results..

wtf...in the first link the author talks about GVT for a few paragraphs, then seems to use it as an excuse to introduce his own workout?

I believe in a lot of the theory behidn GVT. Whilst I haven't tried GVT specifically or adopted it as a program, I have on occasion completed 10 sets of the same weight before (when I've had friends work in with me and I'm waiting for them to finish their sets, or to kill time). It's amazing how by the 7th/8th set you can just keep on going without feeling fatigue like you did around the 5th/6th. Also agree with that author that it's hell on your joints over time and probably overtraining unless you're backed up by some intravenous assistance.

I was doing some reading on the Australian Institute of Sport website last night. I was always under the impression that protein was the most important thing for building muscle, but apparently not so.

Straight from the AIS:

To gain muscle mass effectively, a positive energy balance of at least 2000-4000 kilojoules per day is required. This calls for a general increase in dietary intake. However, carbohydrate is the first nutrient to focus on, since muscle must be fuelled to do the training to stimulate muscles to grow. It is also important for athletes trying to gain muscle mass to meet their increased protein needs, but huge protein intakes are not required. In most cases, a high-energy diet that provides 1.2-2g of protein per kilogram of body mass will ensure that protein needs are met. These protein intakes are easily met by consuming a varied diet that meets your energy needs. Consuming protein above this level does not have an anabolic effect. Excess protein will be oxidised as an energy source and may contribute to gains in body fat. Very high protein diets displace other important nutrients from the diet and can be a source of saturated fat. Although it is important to achieve energy needs, a high-energy diet should not be seen as an excuse for gluttony. Excess consumption of high-fat foods can lead to excessive energy intake, and a greater risk of gaining fat mass rather than muscle.

Source Link: AIS - Increasing Muscle Mass

Maybe not so relevant for some guys that just think about lifting weights and put on 2kg, but its definitely given me some 'food' ( :P ) for thought.

I was doing some reading on the Australian Institute of Sport website last night. I was always under the impression that protein was the most important thing for building muscle, but apparently not so.

Straight from the AIS:

Source Link: AIS - Increasing Muscle Mass

Maybe not so relevant for some guys that just think about lifting weights and put on 2kg, but its definitely given me some 'food' ( :P ) for thought.

Jay Cutler's daily intakes are around 1kg of carbs, 300g of protein...and he weighs around 130+kg lean....

Won't work for everyone though..If I ate anywhere near that amount of carbs I'd be even fatter than I already am.

hey guys

have any of u ever tried German Volume Training (or 10 x 10 training)?

<cut>

i have done it once before a while ago and i enjoyed it.. and me and a mate are gona try it again to see if we can get some good results..

I heard from the coach that it was originally developed for the off-season for lifters go move between weight classes. Its designed to gain muscle :)

Its 10*10 sets, the killer is the 60 second break between sets.

I've tried it a few times, I haven't done it for any extended period of time but it did seem to improve strength...

I was reading on T Nation an article about deadlifts... it suggested trying to do 20reps at 60% of your 1rm in 10 minutes (in sets of whatever you can handle etc)

doesn't sound too hard but I tried it last night... warmed up on 60kg, did a couple of sets at 80kg, then went to 100kg to do 20 in 10min (I've never tried a 1rm so I just guessed at the weight)... did sets of 5, 5, 3, 3, 2, 2

....... and was thoroughly farked by the end of it... had trouble with all my lifts for the rest of the session except for lifts where I was lying on my back (which I don't do much of as I prefer to stand to do most exercises)

just goes to show how important your core is to 90% of stuff you do in the gym

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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. Thankfully with the rebuilt cluster and the new sensor, both the speedometer and odometer and now working properly!   And there you have it. About 5-6 weeks of headaches wrapped up in a 15 minute photo essay. As I was told it is rare for sensors of this generation to die so dramatically, but you never know what could go wrong with a 25+ year old car. I HOPE that no one else has to go through this problem like I did, so with my take on a solution I hope it helps others who may encounter this issue in the future. For the TL;DR: 1) Sensor breaks. 2) Find a replacement GTT/GTS-T sensor. 3) Find a CNC machinist to have you cut it down to proper specs. 4) Reinstall then pray to the JDM gods.   Hope this guide/story helps anyone else encountering this problem!
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