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-   -   Life *.* NEW- 2014 General Fitness Thread *.* (https://www.chiefsplanet.com/BB/showthread.php?t=285665)

KC native 08-26-2014 12:56 PM
Quote:
Originally Posted by Silock (Post 10849547)
If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
Yes, and I don't want anything that I have to monitor dosage.

KC native 08-26-2014 01:02 PM
Quote:
Originally Posted by KC native (Post 10848253)

*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).

Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.

Silock 08-26-2014 01:12 PM
300. Maybe.

lewdog 08-26-2014 06:45 PM
Quote:
Originally Posted by KC native (Post 10850860)
Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.

ThaVirus 08-26-2014 07:54 PM
Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.

Bruiser 08-26-2014 08:04 PM
KC Native - buy startingstrength 3rd edition by Mark Rippetoe and read it cover to cover it may be the best $30 you ever spent.

KC native 08-27-2014 09:47 AM
Quote:
Originally Posted by lewdog (Post 10851704)
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
Yes, I'm working towards heavier weights. My shoulders (rotator cuffs) are what's really holding back my bench weights right now.

I'm also working my dead's up too. I had a pretty bad lower back injury (dr said I might have slipped a disc). I'm finally getting to the point where I can push on that lift again.

The nagging shoulder and lower back injury are what prompted me to start working out again. I'm finally getting some progress with the dead lifts. I tweaked my shoulder again last Saturday so I did legs Monday and put an hour on the elliptical last night.

Quote:
Originally Posted by ThaVirus (Post 10851888)
Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.
All 4 sets at the same weight. With the exception of incline bench, I set a weight that makes me struggle to get all the reps done in a set and fail on the last rep of the last set. I move up in weight when I can nail all the reps across all the sets.

KC native 08-27-2014 09:53 AM
Quote:
Originally Posted by lewdog (Post 10851704)
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
And what do you consider the fluff in there?

KC native 08-27-2014 10:01 AM
Quote:
Originally Posted by Silock (Post 10849547)
If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
And I just figured out that the app I've been using to track calories does macros too. So not as big a pain as I thought although the database for the foods isn't perfect.

Bruiser 08-27-2014 10:58 AM
Quote:
Originally Posted by KC native (Post 10853013)
And what do you consider the fluff in there?
You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.

KC native 08-27-2014 11:55 AM
Quote:
Originally Posted by Bruiser (Post 10853238)
You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.

Bruiser 08-27-2014 12:12 PM
Quote:
Originally Posted by KC native (Post 10853395)
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.

KC native 08-27-2014 12:23 PM
Quote:
Originally Posted by Bruiser (Post 10853438)
Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.
Yes, I agree. I'm a form nazi (which is why I've been using the hack squat instead of a barbell after tweaking my lower back a little over a month ago, next Monday I'll be back on the barbell). One of the few things my HS coaches did well was coaching form in the weight room.

Edit: One of my favorite things to do at the gym is laugh at the people who throw a bunch of weight around with no form.

penguinz 08-27-2014 02:49 PM
Quote:
Originally Posted by KC native (Post 10853395)
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.

KC native 08-27-2014 03:07 PM
Quote:
Originally Posted by penguinz (Post 10853950)
Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.
I ignore the pain on bench.

The problem with O/H press for me isn't actually lifting the weight. It's when my shoulder fails which isn't really predictable. When it fails, I'm usually half way through the rep and I can't control the weight on the way back down. I've smacked myself in the head with dumbbells and lost weights off of a barbell when using that. So, I just avoid doing the exercise.


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