Jump to content
SAU Community

Recommended Posts

Tablet/in my head.

I'm relaxing my approach a little as I've got enough size and weight, 6ft and 88kg is heavy set enough for me as I'm a fairly fine boned person (small wrists etc)

So I'm just playing with weights and exercises to see what feels good and allows slow progress, as in only getting 20 reps on a 24 rep scheme for bench means it's too heavy so I'll drop it back to where I can get say at least 22 and work from there.

With the legs just keeping them going while I sort out what's up with my back/leg.

Walking to try and burn some extra calories and trim up a little while the planking is to get some core strength back as no squatting means far less core recruitment than I needed previously and the Chiro recommended them.



try the app jefit

calculates volume and your 1rm based off previous and current lifts.

also lets you know how much weight at how many reps you need to bust out to increase volume or even your 1RM

its handy

Spent a bit over 2 hours on the back of a shovel, rake and pitch fork last night transplanting some good grass that was removed from the shed site into a patch that had bad grass.

My back, leg and neck are far from impressed. Forearms are also not pleased.

Will see how I feel later and make a call on gym tonight as I've got work to do on the car this weekend as well.

Didn't gym Friday, did a few warmup benches and my shoulders and forearms were not happy from the shoveling on Thursday. Mowed lawns instead.

Ended up having to do another hour and half of shovel and rake work yesterday and my back has been really unhappy about it. Like I've gone backwards a few weeks =\

I was going to work on the car today but my shed slab is down and apparently it's going to be hot today so I may have to stay here and keep it wet.

Bummers all round (except the shed slab that's a win).

Got some gym in last night, a good 40min session that had me puffing.

Dropped the bench weight and think I've found the right "starting" point.

managed 8/8/7 (just managed to get the 7th above the pins not a full lock out. This was at 105.

Did 10 squat reps with an empty bar trying different foot positions and width, with board, without. Notice that no matter what I do, my right knee always sits higher when I'm down in the hole, assuming pelvic tilt or lack of ankle rom stopped knee moving forward like it should.

Did 3 sets of those 10 reps, and after each set did 20 calf raises with my toes on a board to allow greater range and used some 3kg dumbdells.

Managed 8/8/7 on the 20kg weighted chins so almost ready to add a little bit.

Then did some single legged dumbell lunges but more like the drop portion only. So in the lunged position but just dropping and coming back up rather than stepping out into the lunge if that makes sense. I was doing 20 and alternating legs so 10 each side but I did 20 one one side then 20 on the other, and felt some good burn.

Managed all sets of 26.25kg weighted dips, not getting a huge tricep burn on this though which I read is about torso angle. I want the tricep load as it makes up so much of your arm size and mine aren't very big.

After that did some reverse pretend deads, just the motion with some 3kg dumbells.

After that managed a 1m 50sec front plank and called it a day.

Back is feeling a little better today for it.

lol, yeah pound for pound you'd be stronger than me in many exercises Leesh, I've lost so much strength in so many areas, but things could be worse.

I used to plank for much longer too, and do invisible chair wall holds, sit against the wall like in a chair but with no chair, hold for as long as you can etc, and kill it (when I was snow boarding) but I've lost a ton of core and leg strength through this leg break period.

No biggy though, I still look ok enough and could be weaker I'm sure :)

I'll get there. wherever "there" is.

My abs are not anywhere near as good anymore, look back at that pic I posted, they look better because of lighting.

I'm also a guy....

Plus I also used to do a ton of ab work. Situps, planks, weighted crunches, all sorts of stuff. It's not like they were just "there".

That was a trade off of being bigger, harder to keep abs.

Honestly, I don't think you should be striving for "abs" anyway, I'm not a fan of them on girls, lean and toned sure, actual solid ab definition, not for me.

Managed all sets of 26.25kg weighted dips, not getting a huge tricep burn on this though which I read is about torso angle. I want the tricep load as it makes up so much of your arm size and mine aren't very big.

Genetics and actual size overall are the big factors. In terms of tricep growth . Lying tricep extensions as mentioned recently in gym thread also close grip bench.

Yeah I'm fairly light build in terms of bone structure (wrist size etc) as I've mentioned.

I had bigger arms when I was bro curling and doing more isolation work but I've had this mandate of trying to stick to compound movements for general health and strength.

My abs are not anywhere near as good anymore, look back at that pic I posted, they look better because of lighting.

I'm also a guy....

Plus I also used to do a ton of ab work. Situps, planks, weighted crunches, all sorts of stuff. It's not like they were just "there".

That was a trade off of being bigger, harder to keep abs.

Honestly, I don't think you should be striving for "abs" anyway, I'm not a fan of them on girls, lean and toned sure, actual solid ab definition, not for me.

I do a ton of ab work, I do ab classes as well as my compound gym movements and my crunches (last night 130 crunches, 120 captain chairs, plus planks in boxing)

Well lucky I'm not dating you then!

Edited by L33SH

lol, I have the same "problem" with Kate.

When she was heavily into her running, and I'm talking she runs up the hill on scorching hot days she's a friggen machine, she had killer abs.

She's devo that she she can't run and doesn't have them now but I like her mi section much more without them.

That's the way it goes though isn't it. She likes her abs, I don't. I like to be a bit bigger and heavier set, she prefers me to be lean and mean lol

Beyond my personal opinions of if you should or shouldn't have them, if you want them keep at it and you'll get there. You're very dedicated and a very hard worker. As mentioned though, some of it is genetics in how you develop.

I had bigger arms when I was bro curling and doing more isolation work but I've had this mandate of trying to stick to compound movements for general health and strength.

Bro curls and isolation work have nothing to do with bigger arms in your case I guarantee.

If you want bigger arms you need to put on more mass. Your genetics will dictate most of where that proportion will end up.

Compound work with a focus on tricep is going to help. Other parts of the arm, shoulder and back need to develop to support bigger triceps as a balanced system.

Your 'light ' bone structure comment has also gone in the bin..... I am confident that is your hang up from your youth and not a comment made by an expert in the field. I think you have made that comment a bit too often for your own good.

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



  • Similar Content

  • Latest Posts

    • For DBA, check out their guide table here. https://dba.com.au/wp-content/uploads/2023/01/Direct_Replacement-Guide-2021.2.pdf   Additionally they have some other guides and info on how to make sure you choose the right pad.
    • Sorry, just assumed that talk of coloured pads meant EBC red/green/yellow/shit stuff. I don't know the DBA pads, but it's a reasonable bet that they will be OK. DBA make good stuff generally. Those 4000 series rotors I linked to are very good. I may well replace the RDA rotors I have with those when required.
    • The average previous owner for these cars were basically S-chassis owners in the US. Teenagers or teenager-adjacent. I often tell people that neglect is easier to fix than something that was actively "repaired" by previous owners.
    • Update 3: Hi all It's been a while. Quite a lot of things happened in the meantime, among other things the car is (almost) back together and ready to be started again. Things that I fixed or changed: Full turbo removal, fitting back the OEM turbo oil hardlines. Had to do quite a bit of research and parts shopping to get every last piece that I need and make it work with the GT2860 turbos, but it does work and is not hard to do. Proves that the previous owner(s) just did not want to. While I was there I set the preload for the wastegates to 0,9bar to hopefully make it easier for the tuner to hit the 370hp I need for the legal inspections that will follow later on. Boost can always go up if necessary. Fitted a AN10 line from the catch can to the intake hose to make the catchcan and hopefully the cam covers a slight vacuum to have less restrictive oil returns from the head and not have mud build up as harshly in the lines and catch can. Removed the entire front interior just shy of the dashboard itself to clean up some of the absolutely horrendous wiring, (hopefully) fix the bumpy tacho and put in LED bulbs while I was there. Also put in bulbs where there was none before, like the airbag one. I also used that chance to remove the LED rpm gauge on the steering column, which was also wired in absolute horror show fashion. Moved the 4in1 Prosport gauge from sitting in front of the OEM oil pressure gauge to the center console vents, I used a 3D printed vent piece to hold that gauge there. The HKB steering wheel boss was likely on incorrectly as I sometimes noticed the indicator reset being uneven for left vs. right. In the meantime also installed an airbag delete resistor, as one should. Installed Cube Speed premium short shifter. Feels pretty nice, hope it'll work great too when I actually get to drive. Also put on a fancy Dragon Ball shift knob, cause why not. My buddy was kind enough to weld the rust hole in the back, it was basically rusted through in the lowermost corner of the passenger side trunk area where the wheel arch, trunk panel and rear quarter all meet. Obviously there is still a lot of crustiness in various areas but as long as it's not rusted out I'll just treat and isolate the corrosion and pretend it's not there. Also had to put down a new ground wire for the rear subframe as the original one was BARELY there. Probably a bit controversial depending on who you ask about this... but I ended up just covering the crack in the side of the engine block, the one above the oil feed, with JB Weld. I used a generous amount and roughed up the whole area with a Dremel before, so I hope this will hold the coolant where it should be for the foreseeable future. Did a cam cover gasket job as the half moons were a bit leaky, and there too one could see the people who worked on this car before me were absolute tools. The same half moons were probably used like 3 times without even cleaning the old RTV off. Dremeled out the inside of the flange where the turbine housing mates onto the exhaust manifolds so the diameter matches, as the OEM exhaust manifolds are even narrower than the turbine housings as we all know. Even if this doesn't do much, I had them out anyways, so can't harm. Ideally one would port-match both the turbo and the manifold to the gasket size but I really didn't feel up to disassembling the turbine housings. Wrapped turbo outlet dumps in heat wrap band. Will do the frontpipe again as well as now the oil leak which promted me to tear apart half the engine in the first place is hopefully fixed. Fitted an ATI super damper to get rid of the worn old harmonic balancer. Surely one of the easiest and most worth to do mods. But torquing that ARP bolt to spec was a bitch without being able to lock the flywheel. Did some minor adjustments in the ECU tables to change some things I didn't like, like the launch control that was ALWAYS active. Treated rusty spots and surface corrosion on places I could get to and on many spots under the car, not pretty or ideal but good enough for now. Removed the N1 rear spats and the carbon surrounding for the tailpipe to put them back on with new adhesive as the old one was lifting in many spots, not pretty. Took out the passenger rear lamp housing... what do you know. Amateur work screwed me again here as they were glued in hard and removing it took a lot of force, so I broke one of the housing bolts off. And when removing the adhesive from the chassis the paint came right off too. Thankfully all the damaged area won't be visible later, but whoever did the very limited bodywork on this car needs to have their limbs chopped off piece by piece.   Quite a list if I do say so myself, but a lot of time was spent just discovering new shit that is wrong with the car and finding a solution or parts to fix it. My last problem that I now have the headache of dealing with is that the exhaust studs on the turbo outlets are M10x1.25 threaded, but the previous owner already put on regular M10 nuts so the threads are... weird. I only found this out the hard way. So now I will just try if I can in any way fit the front pipe regardless, if not I'll have to redo the studs with the turbos installed. Lesson learned for the future: Redo ALL studs you put your hands on, especially if they are old and the previous owners were inept maniacs. Thanks for reading if you did, will update when the engine runs again. Hope nothing breaks or leaks and I can do a test drive.
×
×
  • Create New...