*.* 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]

Originally Posted by thabear04

My Goal for bench is 405 by the end of December I can bench 315 about 5 times my max was 335.

That's ambitious.

Good luck!

[Aspengc8]

Originally Posted by thabear04

My Goal for bench is 405 by the end of December I can bench 315 about 5 times my max was 335.

70lbs to your max in 4 months? Your gonna need some assistance for that. Low dose test and some NPP outta do it.

Seriously though, 70lbs is a lot to add to a max in that short of a time frame. If you were completely NEW to lifting, then yeah. But your not.

[Aspengc8]

Originally Posted by Pestilence

Red Velvet is pretty good. I bought that first. The wife likes it as well.

I'm interested in trying both the pumpkin pie or cinnagram ones.

I'm going to get those two as well. Tiger Fitness is going to have a nice labor day sale coming up.. might even the red velvet too. Have no time to cook so most of my meals are consisting of Oats + MTS whey + coconut oil all slopped together.

[The Franchise]

Originally Posted by Aspengc8

I'm going to get those two as well. Tiger Fitness is going to have a nice labor day sale coming up.. might even the red velvet too. Have no time to cook so most of my meals are consisting of Oats + MTS whey + coconut oil all slopped together.

Really? I'm going to have to keep an eye out. I'm probably going to go back on keto and intermittent fasting. I love their protein because one serving is only 5-6 carbs. Throw that in with some coconut/almond milk....and I'm good.

[lewdog]

Much less pain in my shoulder today. It's been two weeks without touching a weight or even stretching. It's been feeling tight even without doing anything so I doubled my normal rotator warmup and added some stretches.

Started with flat neutral grip DB presses today with 45's.....major ego check there and through the very slow reps it slowly got better. To the point on my last set I had relatively no pain, which compares to a 5-6 pain rating on this same exercise 3 weeks ago.

It continued to feel good through a chest press machine with neutral grip, cable flys, chins and seated rows. Still can't do curls as that seems to bother it very much as far as stabilizing the weight on the eccentric portion.

Interesting that today if felt much better as I kept working out and feels really good this afternoon with no pain at all. I am no where near 100% but at least it's the first time in months that it feels better when lifting.

Aspengc8, does that sound like impingement to you and can that sometimes take months to clear up?

[BigCatDaddy]

Originally Posted by thabear04

My Goal for bench is 405 by the end of December I can bench 315 about 5 times my max was 335.

315 for 5 should translate more to around 355.

[Simply Red]

Originally Posted by BigCatDaddy

315 for 5 should translate more to around 355.

um, not for tha bear.

[Simply Red]

just joking thabear - please don't kick my ass, thanks.

[thabear04]

Originally Posted by Simply Red

just joking thabear - please don't kick my ass, thanks.

just joking.

[mr. tegu]

Originally Posted by Aspengc8

70lbs to your max in 4 months? Your gonna need some assistance for that. Low dose test and some NPP outta do it.

Seriously though, 70lbs is a lot to add to a max in that short of a time frame. If you were completely NEW to lifting, then yeah. But your not.

This is the time of year when bears put on all their weight though.

[Aspengc8]

Originally Posted by Pestilence

Really? I'm going to have to keep an eye out. I'm probably going to go back on keto and intermittent fasting. I love their protein because one serving is only 5-6 carbs. Throw that in with some coconut/almond milk....and I'm good.

How did IFasting work out for ya? Marc from MTS has a good diet/nutrition guide for free called Fat Loss Factor. Thinking about using his macro's all crammed into a IF type eating window.

[Aspengc8]

Originally Posted by lewdog

Much less pain in my shoulder today. It's been two weeks without touching a weight or even stretching. It's been feeling tight even without doing anything so I doubled my normal rotator warmup and added some stretches.

Started with flat neutral grip DB presses today with 45's.....major ego check there and through the very slow reps it slowly got better. To the point on my last set I had relatively no pain, which compares to a 5-6 pain rating on this same exercise 3 weeks ago.

It continued to feel good through a chest press machine with neutral grip, cable flys, chins and seated rows. Still can't do curls as that seems to bother it very much as far as stabilizing the weight on the eccentric portion.

Interesting that today if felt much better as I kept working out and feels really good this afternoon with no pain at all. I am no where near 100% but at least it's the first time in months that it feels better when lifting.

Aspengc8, does that sound like impingement to you and can that sometimes take months to clear up?

I've had impingement in the past and it took 2-3 months to clear, along with a shit ton of extra rotator and rear delt work. Interesting that the eccentric portion of curls bothers it more than nuetral pressing.

What are you doing for rear delt work and rotator work, and how often? i think a MRI is the best bet, especially I have heard of BICEPS injuries messing the shoulder up. Not saying thats what it is, just weird that curls hurt it. What about curl machines, does that bother it? Thats one reason why I dont over/under mix grip deadlifts anymore.

[lewdog]

Originally Posted by Aspengc8

I've had impingement in the past and it took 2-3 months to clear, along with a shit ton of extra rotator and rear delt work. Interesting that the eccentric portion of curls bothers it more than nuetral pressing.

What are you doing for rear delt work and rotator work, and how often? i think a MRI is the best bet, especially I have heard of BICEPS injuries messing the shoulder up. Not saying thats what it is, just weird that curls hurt it. What about curl machines, does that bother it? Thats one reason why I dont over/under mix grip deadlifts anymore.

I don't know the names for my rotator warmups but believe me it's plenty. I do it before every upper body workout. Usually takes me 10 straight minutes. I always do tons of warmups sets before my work sets too. I usually do face pulls and bent over laterals for rear delt work, although it took a back seat when I started my last routine of RTS with increased bench frequency....very well could be impingement given increased front delt work with bench 3-4x per week and no rear delt work built into that routine?

Remember my injury is in the back of my shoulder, almost rear delt area. I doubt that would be the biceps? It does not hurt when I do preacher curls so I am mostly doing those. It's the stabilizing the weight when bringing it down on free weight curls and that quick motion to start bringing it back up that causes some issues. Again, pain in the back on my shoulder.

[Aspengc8]

Originally Posted by lewdog

I don't know the names for my rotator warmups but believe me it's plenty. I do it before every upper body workout. Usually takes me 10 straight minutes. I always do tons of warmups sets before my work sets too. I usually do face pulls and bent over laterals for rear delt work, although it took a back seat when I started my last routine of RTS with increased bench frequency....very well could be impingement given increased front delt work with bench 3-4x per week and no rear delt work built into that routine?

Remember my injury is in the back of my shoulder, almost rear delt area. I doubt that would be the biceps? It does not hurt when I do preacher curls so I am mostly doing those. It's the stabilizing the weight when bringing it down on free weight curls and that quick motion to start bringing it back up that causes some issues. Again, pain in the back on my shoulder.

Yeah I forgot its back of shoulder. Impingement you wouldnt be able to OHP at all, even nuetral grip pressing hurt pretty bad. Rear delt work doesn't bother it? I do stupid amounts of rear delt work now ala Wendler rules. All benching gets superset with rowing, chinning/lat work superset with overhead pressing, fly movements get reverse pec dec or cable rear delt, and shrugs with face pulls. Make sure your rear delt and rowing work meets or exceeds your pressing work.

[lewdog]

Originally Posted by Aspengc8

Yeah I forgot its back of shoulder. Impingement you wouldnt be able to OHP at all, even nuetral grip pressing hurt pretty bad. Rear delt work doesn't bother it? I do stupid amounts of rear delt work now ala W. (name withheld) rules. All benching gets superset with rowing, chinning/lat work superset with overhead pressing, fly movements get reverse pec dec or cable rear delt, and shrugs with face pulls. Make sure your rear delt and rowing work meets or exceeds your pressing work.

Why name withheld?


No rear delt work does bother it now. I'm not doing any of it. Although rows and chins are fine but can't do anything directly without pain. Anything with elbows flared or out to the sides. I'm very heavy on rowing and vertical pulls so that's not a problem usually. Although the RTS program has very little built into it.