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Old 08-13-2014, 01:44 PM  
penguinz penguinz is offline
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*.* 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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Old 08-14-2014, 03:32 PM   #31
Silock Silock is offline
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Originally Posted by Bruiser View Post
Did you mean tren?
Well, no, buuuuut
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Old 08-14-2014, 04:29 PM
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Old 08-14-2014, 04:55 PM   #32
Aspengc8 Aspengc8 is offline
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Well, no, buuuuut
Even if you could have that stuff for free, and be constantly monitored by a doc, I would never take that stuff. Insanely strong and insanely harsh on your system. Your lean as shit anyway, you wouldnt even need the clen. Now, a little test prop solo, both you and your wife would enjoy
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Old 08-14-2014, 06:19 PM   #33
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I don't need harder erections. Ginkgo biloba is like free viagra.
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Old 08-14-2014, 06:25 PM   #34
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Old 08-14-2014, 06:25 PM   #35
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Originally Posted by Aspengc8 View Post
I dealt with some serious hip issues when I switched to sumo. I wouldn't call it pain that I had, but more of a deep down soreness that never seemed to go away. Mine happened to be a flexibility issue & some inflammation. I took some advice and really focused more on warming up & foam rolling. The foam rolling is what ultimately made the pain go away. Check out mobilitywod.com, dr kelly starlett or something like that. Foam roll the SHIT out of your hips, inside groin away, IT band area and do some of the hip stretches in his mobility videos. It also helped my low bar squat mobility as Im a fairly medium/narrow stance for a tall guy.

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.
You read my mind! I call that the semi-sumo stance. And yes, I have one of Coan's books. I had a friend switch to that stance and ended up pulling low 500's @ bodyweight of 172lbs. I think it allows the hips to stay higher, which seems to be more comfortable for me. It could be an option.

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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Old 08-14-2014, 06:25 PM   #36
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I don't need harder erections. Ginkgo biloba is like free viagra.
Whoa. What did I walk into here?
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Old 08-14-2014, 07:38 PM   #37
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You read my mind! I call that the semi-sumo stance. And yes, I have one of Coan's books. I had a friend switch to that stance and ended up pulling low 500's @ bodyweight of 172lbs. I think it allows the hips to stay higher, which seems to be more comfortable for me. It could be an option.

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.
yeah man definitely foam roll before squat/dl.. makes a huge difference.
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Old 08-14-2014, 07:49 PM   #38
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I don't need harder erections. Ginkgo biloba is like free viagra.
Not saying you needed it, its just an automatic side benefit. Im actually off TRT since the powerlifting fed i compete in is drug tested and havent had a chance to talk to them about it.
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Old 08-14-2014, 07:50 PM   #39
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Not saying you needed it, its just an automatic side benefit. Im actually off TRT since the powerlifting fed i compete in is drug tested and havent had a chance to talk to them about it.
My penis might explode.
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Old 08-18-2014, 11:16 PM   #40
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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.
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Old 08-18-2014, 11:20 PM   #41
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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.

Last edited by Silock; 08-19-2014 at 12:19 AM.. Reason: 175.7, not 176.7
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Old 08-18-2014, 11:21 PM   #42
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Grats!

I guess I'll check in with my weight, too.

Started at 202 8 weeks ago.
176.7 tonight. Hopefully down to 175 by Friday.
Great job man!
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Old 08-18-2014, 11:44 PM   #43
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Originally Posted by Silock View Post
Grats!

I guess I'll check in with my weight, too.

Started at 202 8 weeks ago.
176.7 tonight. Hopefully down to 175 by Friday.
That's awesome. I'm trying to drop about 20-25 of mostly fat over the next 10 weeks myself. I haven't weight that little in long damn time.

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?
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Old 08-19-2014, 12:02 AM   #44
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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
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Old 08-19-2014, 07:27 AM   #45
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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.
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