Life *.* NEW- 2014 General Fitness Thread *.* - Page 25

**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.

Simply Red · 10-08-2014, 06:03 PM

Quote:

Originally Posted by NewChief

This is a pullup routine if you're wanting to crank up your max pullup power:
http://www.strongfirst.com/the-fight...ram-revisited/

Weird it's not working - not sure if it's on my end or what.

**loochy** · 10-08-2014, 06:42 PM

Quote:

Originally Posted by Simply Red

Silock or any qualified posters (I'll let you know if I'm going to take your advice or not)

How do you all work in pull-ups - or - is it pretty much all you do when you DO DO pull ups?

I guess I'm asking if there's a rep/set series you all do...?

I do them on back day. I typically start with deadlifts, then I'll do a pulldown motion exercise and a row exercise. Pull ups would be an example of a pulldown movement.

Try to get to 50 by doing as many as you can at a time. For example, do as many as you can in the first set (say 12). Then in the second set do as many as you can (say 10 this time). This now adds up to 22. Keep doing that until you get 50.

Simply Red · 10-08-2014, 07:53 PM

I recently parted ways with that girl. I've been working like you wouldn't believe - I'll post a photo in another week or so - I'm starting to see some results, I think this pull up bar is really helping what I was already doing.

Simply Red · 10-08-2014, 07:56 PM

Quote:

Originally Posted by loochy

I do them on back day. I typically start with deadlifts, then I'll do a pulldown motion exercise and a row exercise. Pull ups would be an example of a pulldown movement.

Try to get to 50 by doing as many as you can at a time. For example, do as many as you can in the first set (say 12). Then in the second set do as many as you can (say 10 this time). This now adds up to 22. Keep doing that until you get 50.

Right now I do 5 sets of 20x of knuckles down and 20 sets of five knuckle up. That's the usual sitting for me - so far. Plus I usually do them intermittently at work on the industrial rolling ladder thingy.

Simply Red · 10-08-2014, 07:58 PM

Do you guys ever dedicate 20-30 mins to stretching after the work out? or tell me how you massage stretching into your routine.

Thanks.

**loochy** · 10-08-2014, 08:17 PM

Quote:

Originally Posted by Simply Red

Right now I do 5 sets of 20x of knuckles down and 20 sets of five knuckle up. That's the usual sitting for me - so far. Plus I usually do them intermittently at work on the industrial rolling ladder thingy.

Oh ok you are better at them than I thought.

Do this: get a belt that has a chain for hanging plates from. Start doing your pullups with a 25 lb plate. Increase or decrease weight as needed. The belt is good for dips as well.

**loochy** · 10-08-2014, 08:19 PM

Quote:

Originally Posted by Simply Red

Do you guys ever dedicate 20-30 mins to stretching after the work out? or tell me how you massage stretching into your routine.

Thanks.

I should, but I dont. It'd probably help with my excessively stiff hip, claves, and hams from sitting at my desk all day.

Simply Red · 10-08-2014, 08:20 PM

Quote:

Originally Posted by loochy

Oh ok you are better at them than I thought.

Do this: get a belt that has a chain for hanging plates from. Start doing your pullups with a 25 lb plate. Increase or decrease weight as needed. The belt is good for dips as well.

What about simply weighted belts - do they make them heavy like that or only for aerobics style crap??

**lewdog** · 10-08-2014, 08:23 PM

Quote:

Originally Posted by Simply Red

Silock or any qualified posters (I'll let you know if I'm going to take your advice or not)

How do you all work in pull-ups - or - is it pretty much all you do when you DO DO pull ups?

I guess I'm asking if there's a rep/set series you all do...?

I do a variety of rep schemes but usually weighted pullups first with maybe one set of just bodyweight at the end. This always goes on my upper days which I arrange as Upper Horizontal (bench/rows) and Upper Vertical (military press/pullups/dips) with accessory work filing in the rest of the workout.

**loochy** · 10-08-2014, 08:25 PM

Quote:

Originally Posted by Simply Red

What about simply weighted belts - do they make them heavy like that or only for aerobics style crap??

I don't think they'd be heavy enough to make a big difference in your pullups.

BTW, this is what I'm talking about if you don't already know.

Sweet Daddy Hate · 10-08-2014, 08:29 PM

Quote:

Originally Posted by Simply Red

Do you guys ever dedicate 20-30 mins to stretching after the work out? or tell me how you massage stretching into your routine.

Thanks.

Before, during, and after.

But nowhere near 20 minutes.

Simply Red · 10-08-2014, 08:35 PM

Quote:

Originally Posted by loochy

I don't think they'd be heavy enough to make a big difference in your pullups.

BTW, this is what I'm talking about if you don't already know.

yeah ok - thanks - yeah that pull up bar that guy is using in the photo is badass - looks ergonomically nice.

Simply Red · 10-08-2014, 08:38 PM

Quote:

Originally Posted by lewdog

I do a variety of rep schemes but usually weighted pullups first with maybe one set of just bodyweight at the end. This always goes on my upper days which I arrange as Upper Horizontal (bench/rows) and Upper Vertical (military press/pullups/dips) with accessory work filing in the rest of the workout.

Yeah man - I'm stoked with this thing I got - actually bought it at Walmart (which i generally hate) and it's a very nice thing to own, seeing some great response. I can honestly say - out of all my gadget-like work out aids (kettles, ab wheel etc) these are the best bang for the buck. Yeah the weighted pull-ups looks like that's what's up.

**lewdog** · 10-08-2014, 08:40 PM

Quote:

Originally Posted by Simply Red

Yeah man - I'm stoked with this thing I got - actually bought it at Walmart (which i generally hate) and it's a very nice thing to own, seeing some great response. I can honestly say - out of all my gadget-like work out aids (kettles, ab wheel etc) these are the best bang for the buck. Yeah the weighted pull-ups looks like that's what's up.

Weighted pullups are much more beneficial especially since you are banging out so many with your bodyweight. Hit them hard and you'll have those wings!

Add a way to do weighted dips somewhere and you are golden for two of the best upper body exercises after Bench and Military Press.

NewChief · 10-08-2014, 08:52 PM

Quote:

Originally Posted by Simply Red

Right now I do 5 sets of 20x of knuckles down and 20 sets of five knuckle up. That's the usual sitting for me - so far. Plus I usually do them intermittently at work on the industrial rolling ladder thingy.

Dead hang military style pullups? Jeezus.

You're already a beast and should just move to weighted for sure.

08-13-2014, 01:44 PM
penguinz Supporter Join Date: Mar 2003 Casino cash: $3017626	**. 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: 16,365

10-08-2014, 07:53 PM	#363
Simply Red You Sweetie! Join Date: Sep 2005 Casino cash: $2021206219 VARSITY	I recently parted ways with that girl. I've been working like you wouldn't believe - I'll post a photo in another week or so - I'm starting to see some results, I think this pull up bar is really helping what I was already doing.
Posts: 71,691

10-08-2014, 07:58 PM	#365
Simply Red You Sweetie! Join Date: Sep 2005 Casino cash: $2021206219 VARSITY	Do you guys ever dedicate 20-30 mins to stretching after the work out? or tell me how you massage stretching into your routine. Thanks.
Posts: 71,691