*.* 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.

[el borracho]

As of this morning, just shy of 6' with a weight of 171lbs. I started the diet 4 months ago and, in that time, have lost 34lbs (normally carrry about 205). Probably could do a show, if I knew how to pose, lol.

[The Franchise]

Originally Posted by el borracho

As of this morning, just shy of 6' with a weight of 171lbs. I started the diet 4 months ago and, in that time, have lost 34lbs (normally carrry about 205). Probably could do a show, if I knew how to pose, lol.

What kind of workouts were you doing? Strictly weights? Cardio?

[el borracho]

Originally Posted by Pestilence

What kind of workouts were you doing? Strictly weights? Cardio?

Almost exclusively resistance training (weights). I didn't alter my workouts much at all, except to lower the poundage on some of the big lifts (strength dropped a bit on things like bench, bent-over rows, and leg press). Only the last 2 or 3 weeks I did cardio (usually the stationary bike, sometimes the stair stepper) three times a week for 15 minutes, after lifting.

[ThaVirus]

That's believable.

We weigh about the same and I'm 5'10". I feel like I'm on the slim side.

[penguinz]

Originally Posted by el borracho

As of this morning, just shy of 6' with a weight of 171lbs. I started the diet 4 months ago and, in that time, have lost 34lbs (normally carrry about 205). Probably could do a show, if I knew how to pose, lol.

Originally Posted by ThaVirus

That's believable.

We weigh about the same and I'm 5'10". I feel like I'm on the slim side.

Now I feel fat. 5'8" and 180.

[penguinz]

Referee fitness test coming up soon....
Sprint Test
6 consecutive 40 meter sprints at a maximum of 6.6 seconds per sprint
Interval Test

Maximum of 35 seconds for the 150 meter run
Maximum of 40 seconds for the 50 meter walk

[Silock]

You should be able to do that in your sleep.

[ThaVirus]

Easiest fitness test I've ever heard of

[KC native]

Got an MRI done today because I still have lower back pain from the wreck.

Bulging discs at L4 and L5 plus degeneration.

So....squats and deads are obviously off the table for a while.

Any recommendations on good leg workouts that avoid loads on the lower back?

Any specific recommendations to help with these conditions?

[penguinz]

Originally Posted by KC native

Any recommendations on good leg workouts that avoid loads on the lower back?

Landmine squats. http://m.youtube.com/watch?v=XgkLAMsjHps

[Silock]

Stalling out. Ugh.

275 x 3 on my front squat, but just couldn't get any more reps. I think it's time to reset, but I want to see the numbers keep going up. I wanted to get 315 x 1 by the end of the year.

[Aspengc8]

Originally Posted by Silock

Stalling out. Ugh.

275 x 3 on my front squat, but just couldn't get any more reps. I think it's time to reset, but I want to see the numbers keep going up. I wanted to get 315 x 1 by the end of the year.

Nice job man! Do you use a clean grip, straps or that 'cross arm' style to hold?

Also have any of you guys messed with using rest-pause techniques for training? I am finding less and less time to train, and I'm pretty much always exhausted due to two little kids and a new position at work that has me performing network maintenances from 12am-3am two to three nights a week. I find myself not as hungry, and my lifts have all gone down obviously. Usually getting 5-6 hours sleep a night. I know some of you guys are in similar situations just want to see how you handle training (split/frequency/intensity). I am trying to eat the best I can given the situation, but I am not counting cals.

So back to the rest-pause thing. Read a bit about it, and used it on last nights workout. I found that the workout was pretty damn quick, and I felt pretty taxed after it. This is where you go to failure 8-10 reps, rest a few seconds (i did 6 long deep breaths) then do two more sets same fasion. I was getting like 8 reps, 4 reps, 2 reps all to failure and did 3 exercises for chest, 3 for delts.

Anyone train like this? I'm really trying to come up with a plan where the workouts are short, intensity is high so i can get in and get out.

[Silock]

Clean grip. Anything else is weird. Weight is all on my shoulders, anyway. I just prefer the stabilization of the clean grip.

I've never done rest pause. Have you considered RPE?

[The Franchise]

[Hog's Gone Fishin]

Originally Posted by penguinz

Now I feel fat. 5'8" and 180.

You shouldn't feel fat.






You should feel short.