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Thanks Joey,

re cardio I cannot run yet I am upto 4.3 kph, i have had a good surgeon and have ongoing physio every week. I'm slowly improving my diet which isn't perfect so I'm looking for some sort of protien shake to maximise my recovery from exercise and fill holes in my diet.

Ahh I'm assuming your back is really not in a good shape if your maximum walking speed is 4.3kph. Hopefully soon enough you can get it up to around the 7kmh. When I did my cutting last year I was doing 35-40min of walking at around 7kmh with an incline of a crew degrees.. I'm no expert but I think that would be a good goal.

Like you said if you clean your diet up you will see the results come alot faster. 4kg in 2 months is still a respectable effort for someone in your situation.

I reckon if your diet is decent you won't need the protein powder. But if you really want to take it obviously dont get anything with bulk calories.

  • Like 1

I'm not looking to start a debate on whether you can really train upper and lower chest, but what I can say is that I've recently noticed my lower chest is getting a bit big and round for my liking. This is despite having lost a bit of weight recently.

Time to incline the bench a bit or just lower weight and do more volume?

Edited by ActionDan

I'm not looking to start a debate on whether you can really train upper and lower chest, but what I can say is that I've recently noticed my lower chest is getting a bit big and round for my liking. This is despite having lost a bit of weight recently.

Time to incline the bench a bit or just lower weight and do more volume?

more volume is going to encourage muscle growth, i.e. size.

On a different note did anyone see that supps r us for burnt down? I saw it on the news the other day. Bloody shame ( I had just placed an order ) it was strange the owner made reference to the other supp stores suggesting they may of had some something to do with it.

Maybe that's why they've grown, as I switched back to sets of 8, but lighter.

I just thought maybe lighter again but more reps might tighten everything up.

I note that when tensed, my lower pec is very firm but my upper is quite soft by comparison.

Maybe that's why they've grown, as I switched back to sets of 8, but lighter.

I just thought maybe lighter again but more reps might tighten everything up.

I note that when tensed, my lower pec is very firm but my upper is quite soft by comparison.

Every time after I get a massage, my chest is always flatter/smaller in appearance because muscles are released. Maybe you can ball/roll them out a bit to get desired result?

Got an issue with my shoulder at the moment. Haven't lifted anything for a few weeks die to it. Hurts to lays on it and cant throw a tennis ball without mass pain. Not sure if I should see a physio about it

Dunno if ball rolling is the answer for me.

Ideally I just need the lower part of my pec to not be so full, could be fat too I guess?

And the upper to be a bit firmer.

For anyone doing incline, where are you feeling the burn?

I'd almost say I feel my flat bench more in the tri's than chest specifically. Though I've always got a pump in the tits afterwards. So was thinking incline to even it out if that actually works.

Should probably see a physio if its been a couple weeks haha where abouts is the pain?

<br /><br />Practically the entire shoulder.... When I throw a ball its like my entire shoulder is clicking through the action and then sharp pain.

Dunno if ball rolling is the answer for me.

Ideally I just need the lower part of my pec to not be so full, could be fat too I guess?

And the upper to be a bit firmer.

For anyone doing incline, where are you feeling the burn?

I'd almost say I feel my flat bench more in the tri's than chest specifically. Though I've always got a pump in the tits afterwards. So was thinking incline to even it out if that actually works.

Watch the first video I posted a page back, Dan. Bench is more tris and shoulders than chest. It will work the chest, obviously, and the different positions will activate the chest more or less...but if you want to target it in a more involved way, get onto an isolation movement like flies.

That being said, most of the chest muscle naturally sits where you refer to as the "lower part", so a lot of people have this issue at some stage and, it's only really an issue because we feel like we are developing "boobs" instead of muscle. It is less obvious on those who have lower body fat %, because, not only does the upper part of the pec insertion have more definition, but the abdomen is slightly sunken (as opposed to flat or a gut), helping the so called "upper chest" to stand out a bit more (more forward of the body) and the "lower chest" to recess a bit (instead of sitting on top of fat). That's my opinion, anyway.

It is also less obvious on heavily built chests, because the muscle is then big enough that you start to see the "upper part" as more developed, when really it's just that the whole pec insertion is bigger. But alas, I am one of those who subscribe to the theory that you can't change the shape of the pecs per say, only build it bigger to give the illusion of having done that.

There are all kinds of muscles in the upper body that can mess with the appearance of the pecs just by contrast, too: traps, lats, biceps, delts. Even your posture plays a huge part; try standing in front of a mirror, side on, moving your delts back and forth to see how they stretch the muscle in a static state.

I was just reading this: http://www.aworkoutroutine.com/how-to-build-a-big-upper-and-lower-chest/

And I'm inclined to think it's likely just excess fat in my case.

I don't want my chest to be any bigger at all so I wont be doing flies (can't at home anyway).

What I need is to get some cardio back in my routine. Especially as I get older I want to tone and tighten more.

Or Euro training...

Dips might be contributing as well.

Edited by ActionDan

Practically the entire shoulder.... When I throw a ball its like my entire shoulder is clicking through the action and then sharp pain.

I'm not an expert, but it sounds like an impingement of some sort, would definitely see a physio if it's been a few weeks of pain already.

Maybe someone (like rev) with more experience will chime in.

Ahh I'm assuming your back is really not in a good shape if your maximum walking speed is 4.3kph. Hopefully soon enough you can get it up to around the 7kmh. When I did my cutting last year I was doing 35-40min of walking at around 7kmh with an incline of a crew degrees.. I'm no expert but I think that would be a good goal.

Like you said if you clean your diet up you will see the results come alot faster. 4kg in 2 months is still a respectable effort for someone in your situation.

I reckon if your diet is decent you won't need the protein powder. But if you really want to take it obviously dont get anything with bulk calories.

Thanks for the help Joey, hopefully I can fit in my bride seat again and get the old dunga out to a track day this year when the back get up to it.

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  • Latest Posts

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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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