Life *.* NEW- 2014 General Fitness Thread *.* - Page 46

**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.

**lewdog** · 11-24-2014, 07:38 PM

Quote:

Originally Posted by luv

255 1RM on dead lift, bitches!!! WOOHOO!!!

Missed this. So awesome! That's a great lift. Keep working and by mid next year you might be hovering around 300!

Silock · 11-24-2014, 08:37 PM

In my quest to find the perfect program for me, I've changed it up yet again. My problem is always that my lifting interferes with soccer and vice versa. I just play too much soccer for most lifting programs.

So, now I'm doing full body twice a week. It's the All Pro Intermediate program.

1st workout Rep scheme for Front Squat, Bench and Rows:

25% of 5RM x 10 reps, 50% of 5RM x 10 reps, 100% of 5RM x 5 reps, 75% of 5RM for 10 reps

1st workout accessory of Military Press, Wide Grip Pulldown, Incline Bench, Bulgarian Split Squat, DB Curl: 1 set x 8 reps, 50% of that x 20 reps

___

2nd Workout FS, Bench and Row:

25% x 10, 50%x 10, 100% x 5 x 5 sets

2nd workout accessory:

1st set x 12, 50% of that x 20

Only lifting twice a week is much easier on my body. Still getting the heavy work in, but it isn't slowing me down at soccer. I'm not feeling nearly as run down all the time. I do throw in 1 ply/core workout a week, as well as one spin class.

Plyo/Core:

3 x 6 box jumps
3 x 15 cable crunch
3 x 50 toe to step (landing on balls of feet, just touching but not standing on a medicine ball, alternating feet)
2 x 15 landmine
3 x 20 feet together side-to-side jump over medicine ball
2 x 15 cable twist, each side
3 x 15 face pull

**penguinz** · 11-25-2014, 01:36 PM

I just ate 10oz of chicken breast, 2.5 cups of white rice and .25 cup of extra sharp cheddar cheese and I am still starving. :-(

Silock · 11-25-2014, 05:21 PM

Quote:

Originally Posted by penguinz

I just ate 10oz of chicken breast, 2.5 cups of white rice and .25 cup of extra sharp cheddar cheese and I am still starving. :-(

^ This is why you're fat.

Jk

CaliforniaChief · 11-25-2014, 05:28 PM

Stuck at a plateau of 281 pounds, 6 ounces for 3 straight weeks.

The weight loss is slowing down. I'm glad to be here instead of 417, but it's hard not to get frustrated.

Fortunately I took out my frustration by riding the bike 70 minutes, walk/jogging 4 miles, and playing a wild game of street hockey with my kid. In the past I would just say "screw it" and go eat it out.

Progress.

**penguinz** · 11-25-2014, 06:26 PM

Quote:

Originally Posted by Silock

^ This is why you're fat.

Jk

This is why I have added 20+ lbs to my bench in the last month.

BigCatDaddy · 11-25-2014, 06:37 PM

Tried 400 today with the sling shot. Only got it about half way up, but damn talk about pain in the wrist.

chokeartist · 11-25-2014, 06:38 PM

im just going to assume there are some hard-lifting badass brahs in the chiefsplanet crowd, but in case it hasnt been mentioned before...

I was a lifter for about 10 years of my life. I built up a bit of muscle in this time but not nearly as much as i could have because I avoided all of the important compound movement lifts. Always feared i wasnt strong enough to do them or some shit like that.

I found a pretty amazing program that incorporates the best of 'no bullshit' lifting with the novel concept of eating 'smartly' in a way that doesnt feel like dieting but essentially can limit yout weekly caloric intake in a way toat helps keep lean WHILE building muscle mass.

leangains.com (sorry, apparently 150 posts is still too 'noob' to link to a ****ing website on this reeruned forum)

Ive been doing it for about 3 years and Ive went to constantly struggling with eating, cardio and lifting, to a carefree life of eating and a very manageable lifting schedule of 3 days a week. The results can be pretty incredible I would encourage all of my adult bretheren of any walk of life to check it out, get inspired, and follow the mantras in a way that best suits them. It doesnt fit EVERYONE's lifestyle but its a damn good tool to have in your shed.

Sweet Daddy Hate · 11-25-2014, 06:41 PM

I found the magic set equation:

13-9-7. I'm blowing up.

Silock · 11-25-2014, 06:44 PM

Quote:

Originally Posted by penguinz

This is why I have added 20+ lbs to my bench in the last month.

You up to 260 yet?

Silock · 11-25-2014, 06:45 PM

Quote:

Originally Posted by chokeartist

im just going to assume there are some hard-lifting badass brahs in the chiefsplanet crowd, but in case it hasnt been mentioned before...

I was a lifter for about 10 years of my life. I built up a bit of muscle in this time but not nearly as much as i could have because I avoided all of the important compound movement lifts. Always feared i wasnt strong enough to do them or some shit like that.

I found a pretty amazing program that incorporates the best of 'no bullshit' lifting with the novel concept of eating 'smartly' in a way that doesnt feel like dieting but essentially can limit yout weekly caloric intake in a way toat helps keep lean WHILE building muscle mass.

leangains.com (sorry, apparently 150 posts is still too 'noob' to link to a ****ing website on this reeruned forum)

Ive been doing it for about 3 years and Ive went to constantly struggling with eating, cardio and lifting, to a carefree life of eating and a very manageable lifting schedule of 3 days a week. The results can be pretty incredible I would encourage all of my adult bretheren of any walk of life to check it out, get inspired, and follow the mantras in a way that best suits them. It doesnt fit EVERYONE's lifestyle but its a damn good tool to have in your shed.

Leangains is nice.

**penguinz** · 11-25-2014, 07:23 PM

Quote:

Originally Posted by Silock

You up to 260 yet?

I pressed 285 yesterday

chokeartist · 11-25-2014, 07:45 PM

Quote:

Originally Posted by penguinz

I pressed 285 yesterday

thats how you got your avatar boobs so big!

Silock · 11-25-2014, 07:47 PM

Quote:

Originally Posted by penguinz

I pressed 285 yesterday

****ing awesome! Grats!

**penguinz** · 11-25-2014, 07:53 PM

Quote:

Originally Posted by Silock

****ing awesome! Grats!

Not bad for a 164lb old man.

08-13-2014, 01:44 PM
penguinz Supporter Join Date: Mar 2003 Casino cash: $3107626	**. 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

11-24-2014, 08:37 PM	#677
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	In my quest to find the perfect program for me, I've changed it up yet again. My problem is always that my lifting interferes with soccer and vice versa. I just play too much soccer for most lifting programs. So, now I'm doing full body twice a week. It's the All Pro Intermediate program. 1st workout Rep scheme for Front Squat, Bench and Rows: 25% of 5RM x 10 reps, 50% of 5RM x 10 reps, 100% of 5RM x 5 reps, 75% of 5RM for 10 reps 1st workout accessory of Military Press, Wide Grip Pulldown, Incline Bench, Bulgarian Split Squat, DB Curl: 1 set x 8 reps, 50% of that x 20 reps ___ 2nd Workout FS, Bench and Row: 25% x 10, 50%x 10, 100% x 5 x 5 sets 2nd workout accessory: 1st set x 12, 50% of that x 20 Only lifting twice a week is much easier on my body. Still getting the heavy work in, but it isn't slowing me down at soccer. I'm not feeling nearly as run down all the time. I do throw in 1 ply/core workout a week, as well as one spin class. Plyo/Core: 3 x 6 box jumps 3 x 15 cable crunch 3 x 50 toe to step (landing on balls of feet, just touching but not standing on a medicine ball, alternating feet) 2 x 15 landmine 3 x 20 feet together side-to-side jump over medicine ball 2 x 15 cable twist, each side 3 x 15 face pull
Posts: 19,908

11-25-2014, 01:36 PM	#678
penguinz Supporter Join Date: Mar 2003 Casino cash: $3107626	I just ate 10oz of chicken breast, 2.5 cups of white rice and .25 cup of extra sharp cheddar cheese and I am still starving. :-( __________________
Posts: 16,314

11-25-2014, 05:28 PM	#680
CaliforniaChief #RIPAce Join Date: Jan 2009 Location: So Cal Casino cash: $12422899	Stuck at a plateau of 281 pounds, 6 ounces for 3 straight weeks. The weight loss is slowing down. I'm glad to be here instead of 417, but it's hard not to get frustrated. Fortunately I took out my frustration by riding the bike 70 minutes, walk/jogging 4 miles, and playing a wild game of street hockey with my kid. In the past I would just say "screw it" and go eat it out. Progress.
Posts: 17,319

11-25-2014, 06:37 PM	#682
BigCatDaddy The Beast Inside Your Head Join Date: Jul 2006 Location: Parts Unknown Casino cash: $2009122	Tried 400 today with the sling shot. Only got it about half way up, but damn talk about pain in the wrist.
Posts: 25,868

11-25-2014, 06:38 PM	#683
chokeartist Starter Join Date: Nov 2010 Casino cash: $10005650	im just going to assume there are some hard-lifting badass brahs in the chiefsplanet crowd, but in case it hasnt been mentioned before... I was a lifter for about 10 years of my life. I built up a bit of muscle in this time but not nearly as much as i could have because I avoided all of the important compound movement lifts. Always feared i wasnt strong enough to do them or some shit like that. I found a pretty amazing program that incorporates the best of 'no bullshit' lifting with the novel concept of eating 'smartly' in a way that doesnt feel like dieting but essentially can limit yout weekly caloric intake in a way toat helps keep lean WHILE building muscle mass. leangains.com (sorry, apparently 150 posts is still too 'noob' to link to a ****ing website on this reeruned forum) Ive been doing it for about 3 years and Ive went to constantly struggling with eating, cardio and lifting, to a carefree life of eating and a very manageable lifting schedule of 3 days a week. The results can be pretty incredible I would encourage all of my adult bretheren of any walk of life to check it out, get inspired, and follow the mantras in a way that best suits them. It doesnt fit EVERYONE's lifestyle but its a damn good tool to have in your shed.
Posts: 97

11-25-2014, 06:41 PM	#684
Sweet Daddy Hate Unsparing Join Date: Aug 2008 Casino cash: $10004900	I found the magic set equation: 13-9-7. I'm blowing up. __________________ 1. Merciless, severe. 2. Given freely and generously. 100% refusal to overrate 20 year Head Coaches with ZERO **ing rings as a Head Coach. CP's Official Professor of 'Dem Blues for 2019/2020!**
Posts: 77,135