Jump to content
SAU Community

Recommended Posts

I did say that the waist was a typo. Im just under a 32 in pants size so 31.7 inches would be correct.

Hmmmm. I must have recorded it wrong because I just did a real poor measurement (with a camera computer cable and my tape at work) and got over 300mm.... Will remeasure soon and update the list.

got to the bottom of the issue, measurements should all be in inches. Settings on my JEFIT Pro app were for cms and I was entering inches. Makes sense when I pull my head out of my arse and actually look at something :domokun:

we all know the measurement of our wangs starts at the gap between your a-hole and ball sack. amiright?

It does? All this time I've been measuring from the base :/

And pushing the ruler hard against my pelvis :(

whilst drinking my awful Casein shake, I figured I'd update my log.

Calorie intake today (not including dinner) was around 2219, with dinner I am thinking around the 2500 calorie mark as I had a big bowl of paster with pork mince.... That had about 167g of protein in it, 100g of fat and 164g of carbs (no wonder ive got a grot gut)...

Workout tonight was Arms:

Preacher Curl:

20kg x 10 reps

30kg x 10 reps

30kg x 10 reps

30kg x 8 reps

Barbell Curl (had to use the EZ Bar for this tonight so not 100% sure):

25kg x 10 reps

25kg x 10 reps

30kg x 10 reps

30kg x 8 reps

30kg x 6 reps

Preacher Curl Machine Super Set with Hammer Curl using the machine:

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 10 reps PC

20kg x 10 reps HC

20kg x 8 reps PC

20kg x 6 reps HC

Barbell Close Grip Bench:

30kg x 10 reps

30kg x 10 reps

30kg x 10 reps

35kg x 8 reps

Bench Dip:

25 reps

20kg x 20 reps

40kg x 15 reps

40kg x 15 reps

Cable Tricep Pushdown:

30kg x 10 reps

35kg x 10 reps

35kg x 10 reps

35kg x 10 reps

Thats all for arms. On a side note, I went and brought some chicken, rice and brocalli for lunch this week. I figue it should be close to 300 calorie meal with 30g of protein. I only cooked enough for tomorrow, but tomorrow night I will weigh it all to get a more accurate reading.

Cheers,

Birds must be on one of those programs they advertise on porn sites;)

I'm having trouble bulking.... so I just did arms tonight... you should start every session with one or two of the big main lifts! smash yourself on that then move onto some smaller/iso stuff

I laugh at the guys who spend the same amount of time doing curl variations that it takes me to do cleans, overhead press, pull ups, dips, bent over rows etc... and they never seem to get any bigger...

I laugh at the guys who spend the same amount of time doing curl variations that it takes me to do cleans, overhead press, pull ups, dips, bent over rows etc... and they never seem to get any bigger...

Looks like a good solid program.

you are bound to make great gains on this

this. dude what are you eating to only get 2219... i think i might use your diet for my cut :whistling:

A whole day devoted to arms, come on brah :/

Should be doing that shit at the end of your respective push/pull session, and struggling at it because you already screwed your arms doing exercises that used them. You got more preachers than all the churches in Texas, more curls than MJ at age 10...

idea behind it is volume training. We also go 5 days a week which is why we split it up so much. We have the luxury of being able to hit every body part once a day.

biceps were in a hell of a lot of pain after this workout yesterday, especially the supersets.

if this is the best way to train I dont know, I dont pretend to be an expert, I just make sure that at the end of the workout I am hurting.

Although I 100% agree with what's been said you guys should really stop telling him what to do, I'm pretty sure he got the jist of the benefits of compounds a long time ago. If he wants to devote a day to arms then let him do it, not optimal though!

Chicken, brown rice, veg and olive oil is a healthy and easy way to get calories in so do that. You can also freeze them if you are time constrained like myself (although I recommend cooking the chicken as you need it, tastes horrible after its been frozen)

We're just trying to save him time and effort. He does in 5 days what he could do in 2, to achieve the same results. Better yet, he can repeat those 2 days later in the week and end up with better results.

Volume training is good but you're leaving a whole week between working that muscle again...so not only are you running it into the ground during your workout (there is such a thing as breaking muscle down too much), you have an excessive recovery period IMO. I just don't see the point to being so concerned with food intake (re: bulking) if you're going to ignore the usual recommendations for gaining size at the gym.

tl;dr: what Nick said.

idea behind it is volume training. We also go 5 days a week which is why we split it up so much. We have the luxury of being able to hit every body part once a day.

biceps were in a hell of a lot of pain after this workout yesterday, especially the supersets.

if this is the best way to train I dont know, I dont pretend to be an expert, I just make sure that at the end of the workout I am hurting.

Jut a friendly word of advice, any "volume" training you do for back and chest exercises is working the hell out of your bi's and tri's. Simply put, having an arms day without optimal rest means you're often in a catabolic state. Eating more will aid this, that's why we're saying you NEED to eat more.

Lol at volume training.

Volume training (which is actually German volume training) is not what you are doing there.

What you are doing is creating your own theory from different things you and your mates have read somewhere.

It's ok. Most people do this.

But please, do yourself a favour and don't waste too much time and energy.

1. Hurting at the end of your session does not always equal good workout.

2. Soreness next day is not a good measure of a good workout.

3. Training 5 days a week does not mean its better than training 3 days a week.

Didnt get to the gym last night, had a late meeting and oztag. Last weeks workout looked like this:

Shoulders:

Shoulder Press:

20kg x 10 reps

30kg x 10 reps

30 kg x 10 reps

Dumbbell Arnold Press: Really noticed my shoulder start to burn on this so I had to be real careful.

10kg x 10 reps

10kg x 10 reps

10kg x 8 reps

Dumbbell Lateral Raise:

7kg x 10 reps

7kg x 10 reps

8kg x 8 reps

Cable Front Raise:

10kg x 10 reps

10kg x 10 reps

10kg x 10 reps

Cable Rotator Cuff:

10kg x 10 reps

10kg x 10 reps

10 kg x 10 reps

Bent Over Delt Raise:

5kg x 10 reps

5kg x 10 reps

7.5kg x 8 reps

Had I made it last night, would have been the same workout only with 4 sets instead of 3.

You've got more raises than a bank exec, more cables than a suspension bridge etc. Simplify dude! You're not a bodybuilder (yet) trying to craft every head on every muscle. What's the point of icing/decorating a cake if the thing is no bigger than a pancake?

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

    • See if you can thermal epoxy a heatsink or two onto it?
    • The other problem was one of those "oh shit we are going to die moments". Basically the high spec Q50s have a full electric steering rack, and the povo ones had a regular hydraulic rack with an electric pump.  So couple of laps into session 5 as I came into turn 2 (big run off now, happily), the dash turned into a christmas tree and the steering became super heavy and I went well off. I assumed it was a tyre failure so limped to the pits, but everything was OK. But....the master warning light was still on so I checked the DTCs and saw – C13E6 “Heat Protection”. Yes, that bloody steering rack computer sitting where the oil cooler should be has its own sensors and error logic, and decided I was using the steering wheel too much. I really appreciated the helpful information in the manual (my bold) POSSIBLE CAUSE • Continuing the overloading steering (Sports driving in the circuit etc,) “DATA MONITOR” >> “C/M TEMPERATURE”. The rise of steering force motor internal temperature caused the protection function to operate. This is not a system malfunction. INSPECTION END So, basically the electric motor in the steering rack got to 150c, and it decided to shut down without warning for my safety. Didn't feel safe. Short term I'll see if I can duct some air to that motor (the engine bay is sealed pretty tight). Long term, depending on how often this happens, I'll look into swapping the povo spec electric/hydraulic rack in. While the rack should be fine the power supply to the pump will be a pain and might be best to deal with it when I add a PDM.
    • And finally, 2 problems I really need to sort.  Firstly as Matt said the auto trans is not happy as it gets hot - I couldn't log the temps but the gauge showed 90o. On the first day I took it out back in Feb, because the coolant was getting hot I never got to any auto trans issues; but on this day by late session 3 and then really clearly in 4 and 5 as it got hotter it just would not shift up. You can hear the issue really clearly at 12:55 and 16:20 on the vid. So the good news is, literally this week Ecutek finally released tuning for the jatco 7 speed. I'll have a chat to Racebox and see what they can do electrically to keep it cooler and to get the gears, if anything. That will likely take some R&D and can only really happen on track as it never gets even warm with road use. I've also picked up some eye wateringly expensive Redline D6 ATF to try, it had the highest viscosity I could find at 100o so we will see if that helps (just waiting for some oil pan gaskets so I can change it properly). If neither of those work I need to remove the coolant/trans interwarmer and the radiator cooler and go to an external cooler....somewhere.....(goodbye washer reservoir?), and if that fails give up on this mad idea and wait for Nissan to release the manual 400R
    • So, what else.... Power. I don't know what it is making because I haven't done a post tune dyno run yet; I will when I get a chance. It was 240rwkw dead stock. Conclusion from the day....it does not need a single kw more until I sort some other stuff. It comes on so hard that I could hear the twin N1 turbos on the R32 crying, and I just can't use what it has around a tight track with the current setup. Brakes. They are perfect. Hit them hard all day and they never felt like having an issue; you can see in the video we were making ground on much lighter cars on better tyres under brakes. They are standard (red sport) calipers, standard size discs in DBA5000 2 piece, Winmax pads and Motul RBF600 fluid, all from Matty at Racebrakes Sydney. Keeping in mind the car is more powerful than my R32 and weighs 1780, he clearly knows his shit. Suspension. This is one of the first areas I need to change. It has electronically controlled dampers from factory, but everything is just way too soft for track work even on the hardest setting (it is nice when hustling on country roads though). In particular it rolls into oversteer mid corner and pitches too much under hard braking so it becomes unstable eg in the turn 1 kink I need to brake early, turn through the kink then brake again so I don't pirouette like an AE86. I need to get some decent shocks with matched springs and sway bars ASAP, even if it is just a v1 setup until I work out a proper race/rally setup later. Tyres. I am running Yoko A052 in 235/45/18 all round, because that was what I could get in approximately the right height on wheels I had in the shed (Rays/Nismo 18x8 off the old Leaf actually!). As track tyres they are pretty poor; I note GTSBoy recently posted a porker comparo video including them where they were about the same as AD09.....that is nothing like a top line track tyre. I'll start getting that sorted but realistically I should get proper sized wheels first (likely 9.5 +38 front and 11 +55 at the rear, so a custom order, and I can't rotate them like the R32), then work out what the best tyre option is. BTW on that, Targa Tas had gone to road tyres instead of semi slicks now so that is a whole other world of choices to sort. Diff. This is the other thing that urgently needs to be addressed. It left massive 1s out of the fish hook all day, even when I was trying not too (you can also hear it reving on the video, and see the RPM rising too fast compared to speed in the data). It has an open diff that Infiniti optimistically called a B-LSD for "Brake Limited Slip Diff". It does good straight line standing start 11s but it is woeful on the track. Nismo seem to make a 2 way for it.
    • Also, I logged some data from the ECU for each session (mostly oil pressures and various temps, but also speed, revs etc, can't believe I forgot accelerator position). The Ecutek data loads nicely to datazap, I got good data from sessions 2, 3 and 4: https://datazap.me/u/duncanhandleyhgeconsultingcomau/250813-wakefield-session-2?log=0&data=7 https://datazap.me/u/duncanhandleyhgeconsultingcomau/250813-wakefield-session-3?log=0&data=6 https://datazap.me/u/duncanhandleyhgeconsultingcomau/250813-wakefield-session-4?log=0&data=6 Each session is cut into 3 files but loaded together, you can change between them in the top left. As the test sessions are mostly about the car, not me, I basically start by checking the oil pressure (good, or at least consistent all day). These have an electrically controlled oil pump which targets 25psi(!) at low load and 50 at high. I'm running a much thicker oil than recommended by nissan (they said 0w20, I'm running 10w40) so its a little higher. The main thing is that it doesn't drop too far, eg in the long left hand fish hook, or under brakes so I know I'm not getting oil surge. Good start. Then Oil and Coolant temp, plus intercooler and intake temps, like this: Keeping in mind ambient was about 5o at session 2, I'd say the oil temp is good. The coolant temp as OK but a big worry for hot days (it was getting to 110 back in Feb when it was 35o) so I need to keep addressing that. The water to air intercooler is working totally backwards where we get 5o air in the intake, squish/warm it in the turbos (unknown temp) then run it through the intercoolers which are say 65o max in this case, then the result is 20o air into the engine......the day was too atypical to draw a conclusion on that I think, in the united states of freedom they do a lot of upsizing the intercooler and heat exchanger cores to get those temps down but they were OK this time. The other interesting (but not concerning) part for me was the turbo speed vs boost graph: I circled an example from the main straight. With the tune boost peaks at around 18psi but it deliberately drops to about 14psi at redline because the turbos are tiny - they choke at high revs and just create more heat than power if you run them hard all the way. But you can also see the turbo speed at the same time; it raises from about 180,000rpm to 210,000rpm which the boost falls....imagine the turbine speed if they held 18psi to redline. The wastegates are electrically controlled so there is a heap of logic about boost target, actual boost, delta etc etc but it all seems to work well
×
×
  • Create New...