*.* NEW- 2014 General Fitness Thread *.*
I guess we filled up the old one... http://www.chiefsplanet.com/BB/showthread.php?t=280149
Welcome to 2014! Now get your ass in top physical condition! No one else started it so here it is! **From the 2013 Thread** If you want to get back into lifting, or need a new lifting routine, START HERE: http://startingstrength.wikia.com/wi...inner_Programs If you have questions about the SS programs, look here: http://startingstrength.wikia.com/wiki/FAQ Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started. Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE: http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. |
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GainzZz time
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Question:
I slightly tweaked my lower back a few weeks ago (it's fine now), but I've been using the hack squat machine (the upright one with the curved floor, not the one that looks like a reverse leg press) as I've slowly upped my dead lifts to get my lower back right again. I'm almost to the point of going back to the bar for squats. I've been doing sets with 250 on the hack squat. What weight should I be using when I go back to the bar? I generally do 4x8 when it comes to squats. |
I am a pussy and never go above 185 because of back issues.
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When I was at the best shape in my life, I had a 400 lb ORM (I was 5'8, 155 at the time). And I'm definitely not pulling 250 when I go back to the bar (at least to start with). |
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Brotip: greek yogurt and chocolate protein powder
NO |
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I can't do back squats either.
Front squats use way less weight and are just as effective for me. |
I promise to NOT ever recommend Jumping Jacks to anyone ever again !
You guys can't handle a real workout ! |
I've been doing 3x8 sets of heavy kegels for the last two months, but my dick is still as small as ever (and maybe smaller)! Anyone have some advice on how to achieve the big penis?
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One of our backs had pics on instagram of him doing BSS when everyone else was posting pics of traditional squats. Someone said, "Not sure why J-Will is doing weighted lunges instead, but whatever..." I corrected them that he was doing BSS and likely had some back issue that prevented him from doing regular squats. A few days later, a reporter had asked the trainers about it and posted back that "JWill has some back issues and does BSS instead of traditional squats as a result." People were like... damn... Newchief knows his shit. |
Lmfao
Awesome! |
Just added some ephedrine to my caffeine stack. GNSP.
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Bench press is the AIDS. Hit 275 for a single today but it always feels like a total grinder. My hips have been bothering me since I changed the angle of my feet to more open on sumo deads (45 degrees). I'd like to have good form and pull more weight but I don't want my years of dealing with hip pain to resurface. I injured my hips twice when I was Olympic lifting and standing up from a clean. It took a good few years to be completely pain free. I was pulling 405 with my old foot position but it was putting me a bit too far forward on deads as Aspengc8 pointed out from my video in old thread.
Any thoughts on this Aspengc8 or others? |
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You might try deadlifts with the trap bar (assuming you aren't being judged on the lift).
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There is some merit to what everyone else is echoing about "if it hurts dont do it", however its worth working through it to figure out if it is indeed injury related OR just weak abductors/IT band issues like my scenario. Also check out Ed Coan's deadlift on youtube. One of the greatest deadlifters off all time, and used a modified sumo pull stance(900+) and I think his stance is more practical, some people go way too wide. I ended up switching to his stance. |
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I don't need harder erections. Ginkgo biloba is like free viagra.
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Trainer (regarding jumping rope: Have you ever done double unders?
Me: When I was in 6th grade. Trainer: It's something to work up to. Bear crawlers. Funny looking, but fun! |
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But I also think you're right. It could just be my body adjusting to a new stance. I am gonna go with wide stance and feet angled out for my entire next cycle of 5/3/1. If this pain continues, I'll re-evaluate. Nothing else in my training, recovery or stretching has changed so I can only think it's the change in foot position and lower hip position to initiate my deadlift that has caused some discomfort. But it is too early to tell if it's going to continue or if my body will get used to it as it's not a super severe pain. |
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Checking in on my weight. Weighed in at 310 and 6 ounces, a drop of 3 pounds and 13 oz. from last week.
I'm that I'll be in the 200's in September, which would be awesome! Down a total of 107 pounds now from my high of 417. |
Grats!
I guess I'll check in with my weight, too. Started at 202 8 weeks ago. 175.7 tonight. Hopefully down to 175 by Friday. |
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Just curious as to what you're doing. I think i saw you doing some UD diet or something and also ECA right? Any HIT? |
Pretty much ALL HIT.
I started off following UD 2.0 diet and lifting protocols, but I'm doing far more cardio than is recommended, mostly because with experimentation, I've found out that I *can*. Not a lot of people can do it without a lot of muscle loss, but I'm able to somehow. I can't explain it. Some of the theories I've come up with involve metabolic adaptation and efficiency. Basically, because I eat mostly meat and fat anyway, when I cut, my body is already used to using mostly protein and fat for energy and over the years, has become quite efficient at doing so. So, when I cut, I can do a lot more on much fewer calories than other people may be able to do. What I'm doing isn't *exactly* UD 2.0, so if I tell you I'm doing it, I'd be lying. It's more of a mix between Rapid Fat Loss and UD 2.0. A typical workout schedule for me is: Sunday - Heavy workout (UD 2.0) 1.5-2 hrs, 1 indoor soccer game after Monday - Pick-up soccer, 1.5 hours MISS on a spin bike Tuesday - Depletion workout (UD 2.0), 2 indoor soccer games (on two teams on Tuesday for some reason) Wednesday - Stubborn Fat Loss protocol (again, by Lyle McDonald) on spin bike, yoga Thursday - Tension workout (UD 2.0 style), indoor soccer game Friday - Stubborn Fat Loss protocol, maybe sub for an outdoor soccer game if I'm needed Saturday - Tension workout (UD 2.0), carb load Supplements: EC stack 3x day 1000 mg Green Tea extract 3x day 1g HMB before every meal, up to 3x day (HMB doesn't work very well when you're bulking, but works amazingly well when you're cutting... pretty much the only time it's worth the money) 15mg melatonin & 100mg 5-HTP at night Calcium & magnesium supplement at night Double dose of multivitamin every day 5 fiber gummies 3x day |
Well, daughter #2 arrived the other day so training for now will be whenever the **** I can get in. Couple more weeks I'll have the basement ready for a Rogue rack, glute ham, reverse hyper and some Ironmaster adjustable DB's (120lb kit). Been reading a lot about RPE (rate of perceived exhaustion) and have been basing training around that rather than a set %. Some days ya go it, some days ya don't.
We named our new daughter Maddison and she came in 20in, 7lbs 14oz. Other daughter was 15lbs on the dot, pretty big girls. :) |
Congrats!
RPE is fun. |
173.8
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What's the ultimate goal of this diet? |
Get as ripped as I can in 8 weeks without losing muscle. So far, so good.
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I miss nachos.
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Going to be doing a research study on the effects ofClenbuterol.
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171.5 tonight.
Booyah. This shit ends tomorrow night. |
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Make sure you do a lot of research on that stuff.. read some horror stories about it messing with your thyroid. |
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Anyone use wireless headphones? I recently bought some but I can't get the damn things to stay in my ears. I have some wire headphones that came with my Iphone with are actually ear shaped and not just a fat blob which fit and stay in my ear great. Anyways, suggestions? I'm looking for some wireless ones that are ear shaped.
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I always buy some form of earbud headphones and they usually only last a few months before my sweat ruins them and one of them no longer produces sound.
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I don't get the listening to music thing when working out.
First off, you can't push real weight while worrying about your cord. B, you don't get to hear the sounds of the gym...the plates banging, the grunts, etc. Third, how are you going to hear the dude asking to work in on the flat bench? Lastly, I know most of you have shit for taste in music. How can you get a raging pump going while listening to the best of Michael Bolton? |
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My favorite food hands down. Every Mexican restaurant I go to nachos is a must. |
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-With wireless headphones you shouldn't have to worry about the cord (wire) -I don't go for a raging pump. I lift big to get big. Quit majoring in the minors (Jim Wendler) |
I just wear headphones with no music so people leave me the **** along :D
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Good info here.
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keep us updated penguinz
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Weighed in at 306 pounds today, down 4 from last week. I'm thrilled, having done a son's birthday, work meeting, and other opportunities for overeating. Lots of time on the bike too.
That's a total of 111 pounds down from my high of 417. Question: at 6'3", would you say that 225 is a good goal weight or should I be lower? |
Always set a goal weight, but generally most people end up wanting to be lighter than they think they do at first.
You're on the right track. Keep it up! |
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Ok, since some of you guys are quite knowledgeable on supplements and the like, I have a couple questions.
I'm currently monitoring caloric intake and making sure I stay at a deficit (I'm 5'8 and 190 right now). I've been aiming for 1700 calories a day (I keep it @ or just under it most days. Friday and Saturday night beers screw that up). I'm starting to see some of my fat burn off. What fat burners/supplements would you recommend to help speed this process up? Caveats: I don't do fad diets and don't get overly involved in the macro stuff. I'm not looking to be ultra-shredded. I just want to get the little bit of a gut I still have worked off. I'm also not looking for stuff that involves a lot of monitoring (like clen). I have pretty severe asthma and take a medicine for that and blood pressure. *I usually work out 3-4 times a week I do an upper body day which is usually (in this order as well): bench press 4x6 @175 currently Rows 4x6 (weight is dependent on the variation I do) Incline bench press 4x6 @ 135 Pull ups 4x as many as possible (I use the assisted pull up machine to make sure I get at least 8) or lat pull downs Shrugs 4X8 with 75-80 lb dumbells Tri pulldowns/push downs 4x8 (weight depends on variation) Curls 4x8 (weight depends on variation, generally 30 lbs each arm) rear delt flys (still building my shoulder/rotator cuff back up) delt raises Lower body day (once a week): hack squat 4x8 @250 deadlifts 4x6 @ 185 leg extensions 4X8 (weight depends on how I feel and which machine I end up on) leg curls 4x8 (same as extenstions) adductor/abductor machines 3x10 I also usually try to do 30 minutes on the elliptical after legs (doesn't always happen though). Generally my schedule is: Monday: legs Tuesday: upper body Wednesday: off Thursday: upper body Friday: off Saturday: Upperbody Sunday: cardio or legs to take Monday off. |
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I have had asthma since I was a toddler. Started using Advair when it came out and I never have an attack anymore. |
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