Life *.* NEW- 2014 General Fitness Thread *.* - Page 196

**penguinz** · 08-13-2014, 01:44 PM

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.

MVChiefFan · 10-20-2017, 02:23 PM

Quote:

Originally Posted by lewdog

Oh yea, that's borderline just fat, although he's got a decent chest so it's hard to tell how much weight he's got around his middle. I mean he's strong, but I've never been close to looking like that.

I have always looked like I workout, have muscle and fill out a shirt nicely. But I am not the guy with a 6 pack or big bicep veins. This summer was the leanest I'd been in a decade though and it was nice to see a bit more muscle underneath some of this fat.

I've been bulking for about a month now. Plan to put on about 10-12lbs this winter.

This one if for you Billay. XOXO.

Good work! I’m extremely jealous of your traps. Man, I struggle with them.

**The Franchise** · 10-31-2017, 09:21 AM

Recommendations for workouts to do by yourself at a gym if you're just starting out?

Titty Meat · 11-01-2017, 11:05 AM

Post your workout schedules fellas and grade mine:
Monday-Legs/Cardio
Tue: Chest/Bis
Wed: Shoulders/Cardio/Core
Thur: Rest
Fri: Back
Sat: Full body workout
Sun: Arms/Core/Cardio

**Dunit35** · 11-01-2017, 02:44 PM

Fridays: chest, abs, and running
Saturdays: shoulders, triceps, and abs
Sundays: back, biceps, abs, and running
Mondays: legs, abs, and light running.

This all depends on my work days and what time I can get off work.

If I can get a 5th day in I'll throw in random stuff.

Titty Meat · 11-01-2017, 03:08 PM

Quote:

Originally Posted by Dunit35

Fridays: chest, abs, and running
Saturdays: shoulders, triceps, and abs
Sundays: back, biceps, abs, and running
Mondays: legs, abs, and light running.

This all depends on my work days and what time I can get off work.

If I can get a 5th day in I'll throw in random stuff.

Same. I've been reading that 3 on 1 off is the best way to go.

**lewdog** · 11-01-2017, 05:01 PM

Quote:

Originally Posted by Scooter Libby

Same. I've been reading that 3 on 1 off is the best way to go.

Best for what?

There is no best unless you have a set goal in mind. Training legs one day per week is not optimal for anything, IMO, like Dunit's routine and probably yours.

Hammock Parties · 11-01-2017, 05:05 PM

I'm eating a shit ton of chicken breasts, oatmeal and eggs. An apple if I get hungry. Black coffee.

No sugar. No alcohol.

gonna get RIPPED

**lewdog** · 11-01-2017, 05:08 PM

Here's my RTS writeup and program layout in Spoiler tags since it's long. Goal is to get as strong as possible on the big 4 lifts and add some mass this fall/winter. Volume doesn't look like much, but with multiple working sets at 80%+ of 1RM on major lifts, these workouts drain you and take anywhere from 60-90 minutes. The program itself alternates between 3x or 4x per week training. In the past, squatting or deadlifting 4x per week has not been kind to my hips, so I modified this to 3x per week.

Links provided in the spoiler discuss Reactive Training Systems layout. It's an auto regulation program designed for strength.

Spoiler!

Silock · 11-01-2017, 06:19 PM

RPE doesn't work for me.

Here's mine, tweaked a bit. It's Daily Undulating Periodization.

You have 3 categories of rep and set structures: Hypertrophy, Power and Strength.

All percentages as percentage of your max lift.

Week 1, 2, 3, 4, 5, 6
H - 5x8 @ 75%, 5x8 @ 75%, 4x8 @ 80%, 4x8 @ 80%, 3x8 @ 85%, 3x8 @ 85%
P - 5x1 @ 80%, 5x1 @ 80%, 4x1 @ 85%, 4x1 @ 85%, 3x1 @ 90%, 3x1 @ 90%
S - 3x1+ (do as many as possible) @ 85%, 3x1+ @ 87.5, 3x1+ @ 90%, 3x1 @ 90%, 3x1+ @ 92.5%, 3x1+ @ 95%

So I use this basic principle for my training, modified for my own personal volume needs. I always have a hypertrophy, strength and power day for each lift, and which body part gets one depends on the day. I don't do all hypertrophy for each body part on one day. That would be insane.

6 workouts/week

Workout A
Bench - 50 reps, as few sets as possible @ 185 (hypertrophy)
Front Squat - 5x1 @ 205 (Power)
Trap Bar Deadlift - 5x1 @ 300 (Power)
Military Press - 50 reps, few sets as possible @ 140 (hypertrophy)

Workout B
Curl - 100 reps, few sets as possible @ 45 lbs (empty bar, hypertrophy)
Front Squat - 3x3+ @ 225 (strength)
Trap Bar Deadlift - 3x3+ @ 315 (strength)
Landmine - 50 reps, few sets @ 60 (anti-rotation core work)

Workout C
Landmine Row - 50 reps, few sets @ 110
Front Squat - 5x1 @ 205 (power)
Trap Deadlift - 5x1 @ 300 (power)
Power clean - 8x3 @ 155 (explosive power and strength)

Workout D
Bench - 20 reps in 12:00 or less @ 230 (power/hypertrophy)
Front Squat - 3x3+ @ 235 (strength)
Trap Dead - 3x3+ @ 320 (strength)
Military Press - 20 reps, 12:00 or less @ 175 (power/hypertrophy)

Workout E
Curl - 100 reps, few sets @ 45
Front Squat - 5x1 @ 235 (power)
Trap Dead - 5x1 @ 330 (power)
Clean - 20 reps, 12:00 or less @ 160 (explosive power and strength)

Workout F
Bench - 5x1 @ 240 (strength)
Landmine Row - 20 reps, 12:00 or less @ 145 (hypertrophy/power)
Front Squat - 5x1 @ 245 (strength)
Trap Dead - 5x1 @ 345 (strength)
Military Press - 20 reps, 12:00 or less @ 180 (hypertrophy/power)

I don't do hypertrophy for legs because of soccer. I'd be too dead for soccer and too dead to progress on strength if I do.

**lewdog** · 11-01-2017, 06:28 PM

Quote:

Originally Posted by Silock

RPE doesn't work for me.

.

What about RPE doesn't work for you? I realize it does have it's limitations.

Interesting workout and I like your ideas. I have no desire or time commitment wanted to devote 6 days to the gym though.

Silock · 11-01-2017, 06:32 PM

Quote:

Originally Posted by lewdog

What about RPE doesn't work for you? I realize it does have it's limitations.

I find that I have a tendency to do less if I "can." So, if I'm instructed to do 90%, I might slack off more. If I think "Okay, I *HAVE* to do 225. Today. RIGHT NOW," then I am more able to muster the mental strength to get it done. I like the IDEA of RPE, but I have a lot of "quit" in me.

Quote:

Interesting workout and I like your ideas. I have no desire or time commitment wanted to devote 6 days to the gym though.

Yeah, there's no way I would do this if I didn't have a gym right next to my computer at home.

**lewdog** · 11-01-2017, 06:35 PM

Quote:

Originally Posted by Silock

I find that I have a tendency to do less if I "can." So, if I'm instructed to do 90%, I might slack off more. If I think "Okay, I *HAVE* to do 225. Today. RIGHT NOW," then I am more able to muster the mental strength to get it done. I like the IDEA of RPE, but I have a lot of "quit" in me.

Yeah, there's no way I would do this if I didn't have a gym right next to my computer at home.

Addressing the first issues is easy for me. I track all my workouts in a log and can easily look back before a lift to see my recent previous best. I'll try to shoot above that if feeling well that day. I like the idea of setting new PRs on days when feeling fresh, or tracking volume/intensity lower on days where I feel down.

I have a gym that I ride my bike about 8 minutes to and from which is nice. A home gym would be insane though. How long do those workouts usually take you?

**Dunit35** · 11-01-2017, 07:08 PM

Quote:

Originally Posted by lewdog

Best for what?

There is no best unless you have a set goal in mind. Training legs one day per week is not optimal for anything, IMO, like Dunit's routine and probably yours.

Apparently it's best for losing weight. I've lost a lot of weight doing my routine. My strength gains have also went way up as well.

**lewdog** · 11-01-2017, 07:21 PM

Quote:

Originally Posted by Dunit35

Apparently it's best for losing weight. I've lost a lot of weight doing my routine. My strength gains have also went way up as well.

Strength gains can be largely related to neural adaptations resulting from being a n00b. Without knowing your numbers, strength gain is hard to assess.

And again, just because you lost weight, doesn't mean your routine is optimal. That's more related to diet than anything. But many focusing on bodypart splits, such as the one you listed, are neglecting multi-joint movements such as deads, squats, bench and MPs, which can further enhance fat loss and increase muscle mass (read---you can eat more and still lose more weight!).

Not saying that's your case as you didn't list your exercises, but it's very true for many who run bodypart splits that I've known and who I see workout in the gym. There are so many more optimal workouts for strength and body composition gains than many workout programs which only target a body part once per week. That's not optimal by any stretch of the imagination and has been shown to have many limitations after the n00b gains wear off.

Just trying to educate. There's a lot of faulty information out there.

Hog's Gone Fishin · 11-01-2017, 07:23 PM

Quote:

Originally Posted by Inmem58

No excuses, lets go!!!!!

Sent from my iPhone using Tapatalk

You've really developed your head . How'd you do that ? It's huge!

08-13-2014, 01:44 PM
penguinz Supporter Join Date: Mar 2003 Casino cash: $3127626	**. 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.
Posts: 16,314

10-31-2017, 09:21 AM	#2927
The Franchise Most Valuable Villain Join Date: Dec 2006 Casino cash: $3135047	Recommendations for workouts to do by yourself at a gym if you're just starting out?
Posts: 91,991

11-01-2017, 11:05 AM	#2928
Titty Meat Inmem 2.0 Join Date: Aug 2007 Location: My house Casino cash: $2307558	Post your workout schedules fellas and grade mine: Monday-Legs/Cardio Tue: Chest/Bis Wed: Shoulders/Cardio/Core Thur: Rest Fri: Back Sat: Full body workout Sun: Arms/Core/Cardio
Posts: 75,057

11-01-2017, 02:44 PM	#2929
Dunit35 Keepin it Real Join Date: Sep 2004 Location: Oklahoma Casino cash: $1567045	Fridays: chest, abs, and running Saturdays: shoulders, triceps, and abs Sundays: back, biceps, abs, and running Mondays: legs, abs, and light running. This all depends on my work days and what time I can get off work. If I can get a 5th day in I'll throw in random stuff.
Posts: 10,488

11-01-2017, 05:05 PM	#2932
Hammock Parties I'll be back. Join Date: Nov 2002 Casino cash: $4740478	I'm eating a shit ton of chicken breasts, oatmeal and eggs. An apple if I get hungry. Black coffee. No sugar. No alcohol. gonna get RIPPED __________________ Chiefs game films
Posts: 277,683

11-01-2017, 05:08 PM	#2933
lewdog Mod Team Join Date: Sep 2011 Location: Valley of the hot as **** Casino cash: $1931900	Here's my RTS writeup and program layout in Spoiler tags since it's long. Goal is to get as strong as possible on the big 4 lifts and add some mass this fall/winter. Volume doesn't look like much, but with multiple working sets at 80%+ of 1RM on major lifts, these workouts drain you and take anywhere from 60-90 minutes. The program itself alternates between 3x or 4x per week training. In the past, squatting or deadlifting 4x per week has not been kind to my hips, so I modified this to 3x per week. Links provided in the spoiler discuss Reactive Training Systems layout. It's an auto regulation program designed for strength. Spoiler! After logging PR's of the main lifts back in February 2017 that were as follows at 195lbs: Bench 270x1 Sumo Deads 410x1 Back Squat 340x1 I took 6 months to cut weight and get in the "best" aesthetic shape of my life. Nothing too insane but dropped down to 175lbs. Lifts with dieting are currently: Bench 250x1 Sumo Deads 355x1 Back Squat 315x1 Those who followed me years ago know about the many hip injuries I had over the years which started when I went Olympic lifting full time for about 3 years. After suffering lingering aching last year again in both hips, I cut squatting/deadlifting volume back to 2x per week in my Upper/Lower split, cut my squat depth to right at parallel, and really focused on regulating volume when hip tightness persisted. I have recently decided to move back to squatting with Oly Shoes but maintaining the medium stance and parallel depth I've developed over the past year that has kept me injury free. I am hoping the Oly shoes give me the increased stability I am seeking in getting heavier on squats (I feel I lose this with flats). I have also modified my Sumo stance to be about 4 inches in on each side to decrease hip fatigue. I was pulling with my feet damn near touching the plates. Both of the above mentioned PRs were done with this current technique. I look to blow past these during my RTS rotations. I ran the intermediate program posted in the below link but felt the 4x per week lifting asked in the start of the program was hell on my hips. I am modifying it into a 3x/wk program, with changes to exercises, to boost weak points in my own lifting. RTS Writeup and FAQ. Great read. http://forum.reactivetrainingsystems...ediate-Program RTS is designed for auto regulation based on fatigue percentage. RPE is read as follows. A 10 is a max rep set, you could not have gotten more reps. 9.5 is max set but could have maybe gotten another rep. 9 is a set where you finish with 1 rep left in the tank. 8.5 is a set finished with 1 rep for sure in the tank, but possibly 2 reps left in the tank. 8 is finishing a set with 2 reps in the tank. And so on..... The idea is to self regulate your volume. Days where you feel strong, shoot for a rep PR. Days where lifts feel hard or your body feels tired, your fatigue percentage will self regulate your volume lower. The idea behind drop sets is to add volume to these heavy sets and work in straight sets with a lower weight, back to the same fatigue percentage. Example of a x4 @ 9 RPE on bench with (Drop set 4-6%) could work as such. Bench 225x4, finished @9, meaning 1 rep left in the tank. Drop the weight 4-6% (9-13.5lbs), and to make this easy I would drop in the middle at 10 lbs. I now rep 215 (10lbs off 225) for sets of 4 until I feel a set leaves me back at an RPE of 9 (1 rep left in the tank). On good days, this may be 3-4 sets. On tired days, this may be 1-2 sets. This is the idea of self regulated volume. PROGRAM LAYOUT Week 1 MONDAY Squat w/belt Work up to x4 @9 (No Drop) Bench (touch and go) Work up to x6 @10 (No Drop) Military Press Work up to x6 @9 (No Drop) WEDNESDAY Slingshot Bench Work up to x4 @9 (No Drop) Deadlift Work up x4 @9 (No Drop) Front Squat Work up x5@8 (No Drop) DE Bench 8x3 reps (60 seconds rest @ 50% 1RM) FRIDAY Pin Squat Work up to x5@9 (No Drop) CGBP x5 @9 (No Drop) Paused Deads Work up x3 @9 (No Drop) Week 2 Monday Squat w/belt Work up to x4 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x6 @10 (Load Drop) 4-6% Fatigue Pin Press (mid range) Work up to x3 @9 (Load Drop) 4-6% Fatigue WEDNESDAY Slingshot Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue Deadlift Work up x4 @9 (Load Drop) 4-6% Fatigue Pause Bench Work up to x4 @9 (Load Drop) 4-6% Fatigue DE Squats 8x3 reps (60 seconds rest @50% 1RM) FRIDAY Rack Pull (below knee) Work up to x4 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x5 @9 (Load Drop) 4-6% Fatigue Pause Squat Work up to x5 @8 (Load Drop) 4-6% Fatigue Week 3 Monday Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x5 @10 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x5 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x5 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x4 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x4 @9 (Load Drop) 4-6% Fatigue RDLs Work up to x5 @8 (Repeat) 4-6% Fatigue Week 4 Monday Exercise Protocol Squat w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Bench (touch and go) Work up to x3 @9 (Load Drop) 6-9% Fatigue Slingshot Work up to x6 @8 (Repeat) 6-9% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x4 @9 (Load Drop) 6-9% Fatigue Deadlift w/belt Work up to x4 @9 (Load Drop) 6-9% Fatigue Military Work up to x6 @8 (Repeat) 6-9% Fatigue 2ct Pause Squat Work up to x6 @8 (Repeat) 6-9% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue Pendlay Rows Work up to x6 @8 (Repeat) 6-9% Fatigue Week 5 Exercise Protocol Squat w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x5 @9 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol 2ct Pause Squat Work up to x3 @9 (Load Drop) 4-6% Fatigue Pin Press (chest level) Work up to x3 @9 (Load Drop) 4-6% Fatigue Paused Deads Work up to x3 @8 (Repeat) 4-6% Fatigue Week 6 Exercise Protocol Squat w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Bench (touch and go) Work up to x2 @9 (Load Drop) 4-6% Fatigue Close Grip Bench Work up to x5 @8 (Repeat) 4-6% Fatigue Wednesday Exercise Protocol Competition Raw Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue Deadlift w/belt Work up to x3 @9 (Load Drop) 4-6% Fatigue Military Work up to x5 @8 (Repeat) 4-6% Fatigue 2ct Pause Squat Work up to x3 @8 (Repeat) 4-6% Fatigue Friday Exercise Protocol Squat w/belt, wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue 2ct Pause Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue Pendlay Rows Work up to x5 @8 (Repeat) 4-6% Fatigue Week 7 Monday: Squat, Bench, and Deadlift. Work up to 92% of previous 1RM for one set of one. Wednesday: Squat, Bench, and Deadlift. Go through your warm up routine (not heavier than 80%) Friday / Saturday: Practice competition. Test 1RM in Squat, Bench, and Deadlift *I will add in GPP work as needed, wanted and able. On similar lifting days or possibly an off day from lifting. [/bold]
Posts: 45,566

11-01-2017, 06:19 PM	#2934
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	RPE doesn't work for me. Here's mine, tweaked a bit. It's Daily Undulating Periodization. You have 3 categories of rep and set structures: Hypertrophy, Power and Strength. All percentages as percentage of your max lift. Week 1, 2, 3, 4, 5, 6 H - 5x8 @ 75%, 5x8 @ 75%, 4x8 @ 80%, 4x8 @ 80%, 3x8 @ 85%, 3x8 @ 85% P - 5x1 @ 80%, 5x1 @ 80%, 4x1 @ 85%, 4x1 @ 85%, 3x1 @ 90%, 3x1 @ 90% S - 3x1+ (do as many as possible) @ 85%, 3x1+ @ 87.5, 3x1+ @ 90%, 3x1 @ 90%, 3x1+ @ 92.5%, 3x1+ @ 95% So I use this basic principle for my training, modified for my own personal volume needs. I always have a hypertrophy, strength and power day for each lift, and which body part gets one depends on the day. I don't do all hypertrophy for each body part on one day. That would be insane. 6 workouts/week Workout A Bench - 50 reps, as few sets as possible @ 185 (hypertrophy) Front Squat - 5x1 @ 205 (Power) Trap Bar Deadlift - 5x1 @ 300 (Power) Military Press - 50 reps, few sets as possible @ 140 (hypertrophy) Workout B Curl - 100 reps, few sets as possible @ 45 lbs (empty bar, hypertrophy) Front Squat - 3x3+ @ 225 (strength) Trap Bar Deadlift - 3x3+ @ 315 (strength) Landmine - 50 reps, few sets @ 60 (anti-rotation core work) Workout C Landmine Row - 50 reps, few sets @ 110 Front Squat - 5x1 @ 205 (power) Trap Deadlift - 5x1 @ 300 (power) Power clean - 8x3 @ 155 (explosive power and strength) Workout D Bench - 20 reps in 12:00 or less @ 230 (power/hypertrophy) Front Squat - 3x3+ @ 235 (strength) Trap Dead - 3x3+ @ 320 (strength) Military Press - 20 reps, 12:00 or less @ 175 (power/hypertrophy) Workout E Curl - 100 reps, few sets @ 45 Front Squat - 5x1 @ 235 (power) Trap Dead - 5x1 @ 330 (power) Clean - 20 reps, 12:00 or less @ 160 (explosive power and strength) Workout F Bench - 5x1 @ 240 (strength) Landmine Row - 20 reps, 12:00 or less @ 145 (hypertrophy/power) Front Squat - 5x1 @ 245 (strength) Trap Dead - 5x1 @ 345 (strength) Military Press - 20 reps, 12:00 or less @ 180 (hypertrophy/power) I don't do hypertrophy for legs because of soccer. I'd be too dead for soccer and too dead to progress on strength if I do.
Posts: 19,908