*.* 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.

[ThaVirus]

I'll have to look into skullcrushers. I've heard of them but don't know what they are..

[ThaVirus]

Ok, I see. I've done a similar variation of skullcrusher holding a dumbbell instead.

I don't recall ever having any tendinitis issues so I'll make the switch to that exercise for the time being and see how it turns out.

[Titty Meat]

Are two a days a waste of time?

With it being nicer out now I was thinking of doing something like

Monday- cardio am lifting pm
Tues HIIT
Wed Cardio lifting pm
Thurs HIIT
Sat lifting
Sun lifting

[Buehler445]

Originally Posted by BigMeatballBillay

Are two a days a waste of time?

With it being nicer out now I was thinking of doing something like

Monday- cardio am lifting pm
Tues HIIT
Wed Cardio lifting pm
Thurs HIIT
Sat lifting
Sun lifting

I always had better luck lifting before the cardio.

[BigCatDaddy]

Originally Posted by BigMeatballBillay

Are two a days a waste of time?

With it being nicer out now I was thinking of doing something like

Monday- cardio am lifting pm
Tues HIIT
Wed Cardio lifting pm
Thurs HIIT
Sat lifting
Sun lifting

2 a days with weights? Yes, that is counterproductive. Why are you splitting up cardio and weights? Hit the weights first and then cardio the same session if you can.

[BigCatDaddy]

There is no way you couldn't destroy your triceps with dips. You can bring a little bit of your pecs into play, but the tricep is always going to be heavily utilized.

If you have elbow issues, I would suggest trying using an under hand grip on some cable extensions.

[Titty Meat]

Originally Posted by BigCatDaddy

2 a days with weights? Yes, that is counterproductive. Why are you splitting up cardio and weights? Hit the weights first and then cardio the same session if you can.

Seems like I'm always busy and only have time for 1-1.5 hour workout a night. Usually takes me about an hour sometimes more for weights then I don't have enough time for cardio that's why I was thinking about splittingetting am and pm.

[penguinz]

Originally Posted by lewdog

Dips, close grip bench and skullcrushers.

Money in the bank, Virus. Isolating with shitty things like kickbacks and pushdowns really isn't needed. Pushdowns I'll maybe use as a finishing move.

Bench dips with 4*45lb plates on legs for extra resistance. ;-)

[lewdog]

Originally Posted by BigMeatballBillay

Seems like I'm always busy and only have time for 1-1.5 hour workout a night. Usually takes me about an hour sometimes more for weights then I don't have enough time for cardio that's why I was thinking about splittingetting am and pm.

Sounds like you could speed up your workouts. Only time I have long workouts are days where I am doing heavy singles or max work below 3 reps. I'll rest 3-4 minutes between sets on those days for my main lifts. I'll always take longer with my main lifts, deads/squats/bench, but my accessory work on those days I rest less between sets.

No reason no to super set biceps/triceps if you have them paired on the same day. Or even some chest and back lifts. Speeding up portions of your workouts will increase your conditioning and burn more calories so you can spend less time doing cardio later for the same caloric deficit.

[penguinz]

Originally Posted by ThaVirus

Ok, I see. I've done a similar variation of skullcrusher holding a dumbbell instead.

I don't recall ever having any tendinitis issues so I'll make the switch to that exercise for the time being and see how it turns out.

https://www.youtube.com/watch?v=-Vyt2QdsR7E

If you go heavy make sure you keep core engaged and don't arch back.

[lewdog]

Originally Posted by penguinz

Bench dips with 4*45lb plates on legs for extra resistance. ;-)

Bench dips are over-rated. If you need 4, 45lb plates to make it effective, you need to be doing heavy weighted regular dips instead. I don't personally see the need for both unless regular dips are bothering your shoulders that much.

[penguinz]

Originally Posted by lewdog

Bench dips are over-rated. If you need 4, 45lb plates to make it effective, you need to be doing heavy weighted regular dips instead. I don't personally see the need for both unless regular dips are bothering your shoulders that much.

I finish arm day with high reps on bench dip.

I do regular dips on chest day with extra weight.

[penguinz]

Vanity moment... I am up to 185lbs with lower fat %.

[Titty Meat]

Originally Posted by penguinz

Vanity moment... I am up to 185lbs with lower fat %.

Whats that nutrition looking like? I'm jealous.

[penguinz]

Originally Posted by BigMeatballBillay

Whats that nutrition looking like? I'm jealous.

Haven't changed diet much other than cutting way down on bread and pasta.

A few supplements thrown in.

Lifting a bit more intensely. Put up 295 * 5 the other morning. Not bad for being 5am in the morning with two torn up shoulders.