Jump to content
SAU Community

Recommended Posts

Fair enough. What works for me is BBing hypertrophy combined with an upper body an lower body strength day:

Monday - Leg Strength + Core (deads and squats)
Tuesday - Chest (hyper.)
Wednesday - Shoulders and arms (predominantly lateral and posterior delts)
Thursday - Leg Hypertrophy
Friday - Back
Saturday - Upper Body Strength

BUT, this is just what works for me right now :yes:
AND, I change this layout every 4-6 weeks depending on other factors, next could be more strength dominant

Morning brahs.

I'm going to start my first foray in to fitness, initial aim is 5-6km jogging through hiking tracks 4 nights a week followed by some at home lifting/crunches/squats etc. I've worked an office job for the last 7 years so I figure this will be a good aim for first couple of weeks.

Is there some pre/protien/mix of supplements I should be looking at to help maximize workout?

If you're not already a runner 5-6ks daily might be a stretch but your body will tell you.

Get good shoes, and I mean trail shoes likle Salomons or something with Gortex lining, not Nike's they will get shredded easily.

As for Supps, basic WPI/WPC and some creatine will likely cover off all your needs as long as you're eating a relatively decent diet.

You can assess how well you recover before deciding if you need them as you'll mainly want them for recovery given your aim is fitness and not big strength gains.

Oh and as a fellow desk jockey, you're going to want to stretch a fair bit, it will help with everything. Sitters like us tend to have poor glute/hammy/hip flexor movement.

Edited by ActionDan

How's your DL'ing going Birds? You had some solid momentum at one point.

Average mate, I hit a bad bout of tonsilitis / yeast infection and lost 20kg off the bar from taking a couple weeks off. It's taking significantly longer to get the strength back :(

Back on the rise again, though. I think last session I pulled 100 x 10, 140 x 8, 180 x 1, 170 x 3.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now



  • Latest Posts

    • You Gregged a whole racetrack!?
    • Look for broken wire or bad connector at the motor. Might not be it, but is worth starting there, as it is easy.
    • Hi everyone, I’m having an issue with my R32 GT-R. Sometimes, when the car goes over a bump or experiences some vibration, the 4WD warning light comes on the dashboard. When I check the code from the control unit in the trunk, it shows Code 19 – ETS Motor. However, everything seems to be working fine — if I turn off the engine and restart the car, the light goes away and everything functions normally. Has anyone experienced this before? Where should I start troubleshooting this issue? Thanks in advance!
    • I'm back from the dyno - again! I went looking for someone who knew LS's and had a roller dyno, to see how it shaped up compared to everything else and confirm the powerband really is peaking where Mr Mamo says it should. TLDR: The dyno result I got this time definitely had the shape of how it feels on the road and finally 'makes sense'. Also we had a bit more time to play with timing on the dyno, it turns out the common practice in LS is to lower the timing around peak torque and restore it to max after. So given a car was on the dyno and mostly dialled in already, it was time for tweaking. Luis at APS is definitely knowledgable when it came to this and had overlays ready to go and was happy to share. If you map out your cylinder airmass you start seeing graphs that look a LOT like the engine's torque curve. The good thing also is if you map out your timing curve when you're avoiding knock... this curve very much looks like the inverse of the airmass curve. The result? Well it's another 10.7kw/14hp kw from where I drove it in at. Pretty much everywhere, too. As to how much this car actually makes in Hub Dyno numbers, American Dyno numbers, or Mainline dyno numbers, I say I don't know and it's gone up ~25kw since I started tinkering lol. It IS interesting how the shorter ratio gears I have aren't scaled right on this dyno - 6840RPM is 199KMH, not 175KMH. I have also seen other printouts here with cars with less mods at much higher "kmh" for their RPM due Commodores having 3.45's or longer (!) rear diff ratios maxing out 4th gear which is the 1:1 gear on the T56. Does this matter? No, not really. The real answer is go to the strip and see what it traps, but: I guess I should have gone last Sunday...
    • 310mm rotors will be avilable from Australia, Japan, and probably a few other places. Nothing for the front can be put on the back.
×
×
  • Create New...