*.* NEW- 2014 General Fitness Thread *.*

[penguinz]

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.

[lewdog]

Originally Posted by penguinz

I could not care less about missing cardio. I get enough of that in daily life.

I literally get symptoms of depressions when I go several days without lifting. When it is an almost daily part of your life for a decade it sucks when it is missing.

This. I feel like I gain 10-15 lbs (not possible) and I just get mentally fatigued from missing even 3-4 days. I hate it.

[58-4ever]

Take some magnesium, drink some mineral water, calcium if you avoid dairy, and Vitamin D in the winter.

Also, eat Kale and Coconut (in every form) every chance you get. And eat 1g of Protein per 1lb of body weight... and drink lots of water.... no SUGAR!! that shit will kill a ****a!!

Also, make sure you do tons of strength training and less cardio... or more cardio if you want to lose weight..and FATS! The old cholesterol guidelines are BS!! Butter Coffee FTW!

Boom... buy my book.

[Buzz]

What should I take as a male pushing 50 that was a gym rat in my 30's. Pretty sure some of that lifting has been very hard on my joints.

[Brock]

If you lifted properly, lifting should have the opposite effect on your joints. Be that as it may, joint pain can be helped by taking glucosamine. Also, start lifting again.

[BigCatDaddy]

Originally Posted by Buzz

What should I take as a male pushing 50 that was a gym rat in my 30's. Pretty sure some of that lifting has been very hard on my joints.

Testosterone Cypionate 150-200mg/week.

[Hammock Parties]

Originally Posted by Buzz

What should I take as a male pushing 50 that was a gym rat in my 30's. Pretty sure some of that lifting has been very hard on my joints.

Less food, fatty.

[Silock]

Originally Posted by 58-4ever

Take some magnesium, drink some mineral water, calcium if you avoid dairy, and Vitamin D in the winter.

Also, eat Kale and Coconut (in every form) every chance you get. And eat 1g of Protein per 1lb of body weight... and drink lots of water.... no SUGAR!! that shit will kill a ****a!!

Also, make sure you do tons of strength training and less cardio... or more cardio if you want to lose weight..and FATS! The old cholesterol guidelines are BS!! Butter Coffee FTW!

Boom... buy my book.

It's like every broscience meme rolled into one.

[Saccopoo]

Originally Posted by Silock

It's like every broscience meme rolled into one.

[Aspengc8]

Originally Posted by BigCatDaddy

Testosterone Cypionate 150-200mg/week.

this 100%. anyone over 35 its worth getting blood drawn to check test & thyroid functions. a good trt doc will get on 1-200mg a week to get you up to the higher range of natural production.

BCD- do you use HCG and arimidex as well? did your doc offer propinate or just cyp?

[BigCatDaddy]

Originally Posted by Aspengc8

this 100%. anyone over 35 its worth getting blood drawn to check test & thyroid functions. a good trt doc will get on 1-200mg a week to get you up to the higher range of natural production.

BCD- do you use HCG and arimidex as well? did your doc offer propinate or just cyp?

No HCG or AI's. I go through an anti aging type clinic and the list of stuff I can get is as long as a Rico post. I will take an AI with Trestolone though.

[Silock]

Made myself a new workout. 2 days a week just seems to be the right balance for me between lifting and soccer and still being able to make gainzzz. Any glaring things I'm missing? Each week has the same workout. Tried to balance it so that I'm not doing the heaviest accessory work on the heaviest lifting day. So, heaviest main lifts come in the 4th week, heaviest accessory lifts come in the 2nd week. It's a bit like two different waves.

Main lift percentages based on 5RM, not 1RM. Accessory lifts based on a *6*RM, not 5RM.

Workout 1&2

Front squat, Barbell Bench, Barbell Row:
35%x10
65%x5
80%x5
80%x5
80%x5
80%x5

DB Press, Weighted Pull-ups, Incline DB Press, Facepull, Tricep Extension, DB Curl
100%x8

Workout 3&4

Main:
35%x10
65%x5
90%x5
90%x5
90%x5

Accessory:
105%x6

Workout 5&6

Main:
35%x10
65%x5
100%x5
100%x5

Accessory:
85%x12

Workout 7&8

Main:
35%x10
65%x5
105%x5

Accessory:
95%x10

What am I missing?

[Titty Meat]

Silock you are missing the osta

[Aspengc8]

Originally Posted by Silock

Made myself a new workout. 2 days a week just seems to be the right balance for me between lifting and soccer and still being able to make gainzzz. Any glaring things I'm missing? Each week has the same workout. Tried to balance it so that I'm not doing the heaviest accessory work on the heaviest lifting day. So, heaviest main lifts come in the 4th week, heaviest accessory lifts come in the 2nd week. It's a bit like two different waves.

Main lift percentages based on 5RM, not 1RM. Accessory lifts based on a *6*RM, not 5RM.

Workout 1&2

Front squat, Barbell Bench, Barbell Row:
35%x10
65%x5
80%x5
80%x5
80%x5
80%x5

DB Press, Weighted Pull-ups, Incline DB Press, Facepull, Tricep Extension, DB Curl
100%x8

Workout 3&4

Main:
35%x10
65%x5
90%x5
90%x5
90%x5

Accessory:
105%x6

Workout 5&6

Main:
35%x10
65%x5
100%x5
100%x5

Accessory:
85%x12

Workout 7&8

Main:
35%x10
65%x5
105%x5

Accessory:
95%x10

What am I missing?

Just want to make sure I got this right. For you main movement, your basing it off of your 5RM. So if you can squat 225x5, your taking 80% of that? Of are you figuring you can squat around 250 (based off 225x5 max), and doing 80% of that for your sets? 80% of whatever you can hit for 5 reps would be like 70% of your 1RM, something you probably want to be doing volume work with, not sets of 5. I probably just am misunderstanding though.

[Silock]

Originally Posted by Aspengc8

Just want to make sure I got this right. For you main movement, your basing it off of your 5RM. So if you can squat 225x5, your taking 80% of that? Of are you figuring you can squat around 250 (based off 225x5 max), and doing 80% of that for your sets? 80% of whatever you can hit for 5 reps would be like 70% of your 1RM, something you probably want to be doing volume work with, not sets of 5. I probably just am misunderstanding though.

No, you got it right. My thinking was that 1) there's no real deload week, and 2) that's when accessory work starts to ramp up a bit.

It's actually a bit more volume than my last program (All Pro Intermediate). The only reason I changed it is because it wasn't really written with Front Squats in mind (shouldn't be going more than 6 reps on a heavy front squat), and the other main lift portions were a bit too easy for the first half of the month (started at around 70% of a 5RM). But I was still making progress on it.

[KC native]

Originally Posted by Silock

What am I missing?

I don't see any weighted ab bends on there.