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Old 08-13-2014, 01:44 PM  
penguinz penguinz is offline
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*.* 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.
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Old 07-06-2017, 11:36 AM   #2701
ShiftyEyedWaterboy ShiftyEyedWaterboy is offline
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Originally Posted by BigMeatballBillay View Post
So this past week I do my normal lifting routine (45mins-1hr) and then do cardio for 45mins-1hr. Is that too much for a session?
Nope. That's fine if you can make it through that much. Although, I probably wouldn't have the energy for a full hour of cardio after lifting, personally. Depends on length/intensity when you're lifting.
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Old 07-06-2017, 12:36 PM   #2702
MVChiefFan MVChiefFan is offline
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Yeah, I lift HARD for about an hour. Then, I'll do about 15-20 minutes of hiit cardio. Seems to be working pretty well, at the moment.
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Old 07-06-2017, 12:39 PM   #2703
Titty Meat Titty Meat is offline
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Last night I did Chest/Tri's then 20mins on the treadmill with a 25 pound weight vest and 30 mins of boxing. Boxing wasn't a very tough workout I didn't have much gas left in the tank.

Tonight I'm doing shoulders and some abs then running hills.
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Old 07-06-2017, 06:03 PM   #2704
lewdog lewdog is offline
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Originally Posted by MVChiefFan View Post
Yeah, I lift HARD for about an hour. Then, I'll do about 15-20 minutes of hiit cardio. Seems to be working pretty well, at the moment.
This for me too.

Heavy lifting for 60-70 minutes. 10-20 minutes of circuit exercises or HIIT on the bike afterwards for cardio. Sometimes I'll do very high incline walking on the treadmill. If you've never done it, give it a shot. 10%+ on the grade.
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Old 07-06-2017, 06:32 PM   #2705
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Originally Posted by lewdog View Post
This for me too.

Heavy lifting for 60-70 minutes. 10-20 minutes of circuit exercises or HIIT on the bike afterwards for cardio. Sometimes I'll do very high incline walking on the treadmill. If you've never done it, give it a shot. 10%+ on the grade.
I'll check this out. What speed do you out the treadmill on?
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Old 07-06-2017, 06:52 PM   #2706
MVChiefFan MVChiefFan is offline
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Quote:
Originally Posted by lewdog View Post
This for me too.

Heavy lifting for 60-70 minutes. 10-20 minutes of circuit exercises or HIIT on the bike afterwards for cardio. Sometimes I'll do very high incline walking on the treadmill. If you've never done it, give it a shot. 10%+ on the grade.
Hmm... that seems interesting. I hate running on the treadmill, so I bike too. I usually go one minute at 100 rpms then kick it up to 140-150 for 20 seconds. I like the incline walking, though, I'm going to try it. Thanks for the tip!
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Old 07-06-2017, 06:58 PM   #2707
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Old 07-06-2017, 07:11 PM   #2708
lewdog lewdog is offline
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Originally Posted by BigMeatballBillay View Post
I'll check this out. What speed do you out the treadmill on?
Depends on how fast you want to walk obviously but between 3.0-3.3 MPH. I'll sometimes HIIT it as well going from 3.0 for 60 seconds and speeding up to a very brisk 3.4 for 15 seconds. Feel the burn!

Seriously, high incline walking can burn similar calories compared to jogging, and without the banging on the joints that running gives.
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Old 07-07-2017, 07:46 AM   #2709
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Quote:
Originally Posted by BigMeatballBillay View Post
Last night I did Chest/Tri's then 20mins on the treadmill with a 25 pound weight vest and 30 mins of boxing. Boxing wasn't a very tough workout I didn't have much gas left in the tank.

Tonight I'm doing shoulders and some abs then running hills.
Out of curiosity.. do you box with the weight vest on?

A parent of another wrestler in my kid's club is a former SEAL who now handles PT for a bunch of the training of DoD and other LEEs at Ft. Chaffee. He's freaking jacked, and all he does these days are basically muay thai workouts with a weight vest (I think his is like 60 lbs, though).

I imagine he actually does do some other lifting as stuff (unless he's just residually huge from when he did lift a lot), but he swears by the functional workout with the weight vest.
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Old 07-07-2017, 11:38 AM   #2710
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Lots of good info in this thread! Kinda gets one pumped up when others are doing well and I've read about a few things I'm going to try in this thread.

Lately I've been going to Bikram Yoga. That is a heavy workout. 1 1/2 hours in a 105* room doing 21 different stretches. It helps my joints and flexibility a lot by going just once a week. The scenery of flexible ladies in the class is always nice to look at.
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Old 07-07-2017, 12:17 PM   #2711
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Originally Posted by NewChief View Post
Out of curiosity.. do you box with the weight vest on?

A parent of another wrestler in my kid's club is a former SEAL who now handles PT for a bunch of the training of DoD and other LEEs at Ft. Chaffee. He's freaking jacked, and all he does these days are basically muay thai workouts with a weight vest (I think his is like 60 lbs, though).

I imagine he actually does do some other lifting as stuff (unless he's just residually huge from when he did lift a lot), but he swears by the functional workout with the weight vest.
I do partially. I do about 6 rounds or so a full 12 is just too much at the moment.
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Old 07-07-2017, 06:12 PM   #2712
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I weighed 179.5 today. I stalled for a couple weeks and didn't gain or lose any weight. I lost 1.5 lbs in the last week. 55 lbs total since January.

I'm at a comfortable weight but I'm scared to gain it back. I don't want to lose anymore either.

Should I add more carbs to my intake? I usually keep it around 50-75 a day. I added a bun to my dinner tonight (20g carbs). Which is really about all the carbs I've had today. I try to workout four days a week. Should I skip hardcore running and focus only on weights for muscle building? I run two of those days and do a lot of jump roping on another one of those days.

Edit: I wouldn't mind adding 5-10 lbs of muscle.
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Old 07-07-2017, 08:28 PM   #2713
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Old 07-07-2017, 09:37 PM   #2714
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Lew I did the incline at 15 and went 3mph it was aight
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Old 07-07-2017, 10:46 PM   #2715
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Quote:
Originally Posted by Dunit35 View Post
I weighed 179.5 today. I stalled for a couple weeks and didn't gain or lose any weight. I lost 1.5 lbs in the last week. 55 lbs total since January.

I'm at a comfortable weight but I'm scared to gain it back. I don't want to lose anymore either.

Should I add more carbs to my intake? I usually keep it around 50-75 a day. I added a bun to my dinner tonight (20g carbs). Which is really about all the carbs I've had today. I try to workout four days a week. Should I skip hardcore running and focus only on weights for muscle building? I run two of those days and do a lot of jump roping on another one of those days.

Edit: I wouldn't mind adding 5-10 lbs of muscle.
Don't be scared of gaining weight if it is muscle.

Honestly, do what you like. If you like running, like I did before my joints went to shit do it. If you hate running lift.
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