*.* 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.

[penguinz]

https://www.instagram.com/p/BRgpdvkDVJx/

[Hammock Parties]

At the time my body fat got down to 2.9 which is a really dangerous level. I may have looked pretty good on the outside but inside it was very dangerous thing to do.

Jesus Christ. So this is what 3% body fat looks like.

[BigCatDaddy]

Originally Posted by Hammock Parties

Jesus Christ. So this is what 3% body fat looks like.

Probably 6-7

[penguinz]

that is where he claims to Be 2.9

[BigCatDaddy]

At less than 5 you can typically see veins in the abs.

[Silock]

Been in a hotel since Wednesday. Hard to keep on the diet on the road, as well as the workouts. Making it work, though. No excuses. Excuses are for pussies.

[Titty Meat]

Damn you boys are shredded

[lewdog]

Originally Posted by Silock

Been in a hotel since Wednesday. Hard to keep on the diet on the road, as well as the workouts. Making it work, though. No excuses. Excuses are for pussies.

I mean this as the most heterosexual compliment I can provide.

I would take numerous body shots off those abs.

Nice work.

[Titty Meat]

I bet silock can go out any night and get laid

[Titty Meat]

Silly question but do any of you have a membership to more than 1 gym? I've been at my for over 2 years love the place made friends there and the classes are great. I went to Golds Gym the other night and they have way better stuff for legs and chest. It's only like 30 bucks a month too. I'm thinking about joining.

[scho63]

Originally Posted by Hammock Parties

Stallone's Rocky workout

Monday, Wednesday, and Friday Mornings: (Chest, Back, and Abs Workout)

Incline Bench Press (4 sets, 8-10 reps)
Dumbbell Flys (4 sets, 10-12 reps)
Close-grip Bench Press (5 sets, 6-8 reps)
Wide-grip Chin Ups (6 sets, 8-10 reps)
Bent-over One-arm Lateral Raises (4 sets, 8-10 reps)
Close-grip Seated Rows (4 sets, 10-12 reps)
Raised Leg Crunches (3 sets, 8-10 reps)
Seated Extension (3 sets, 8-10 reps)

Monday, Wednesday, and Friday Afternoon: (Shoulders, Arms, and Abs Workout)

Military Press (4 sets, 8-10 reps)
Side Lateral Raises (4 sets, 10-12 reps)
Bent-over Dumbbell-Flys (5 sets, 6-8 reps)
Barbell Curls (3 sets, 8-10 reps)
Seated Incline-dumbbell-curls (3 sets, 8-10 reps)
Concentration Curls (4 sets, 10-12 reps)
Lying Dumbbell-raises (3 sets, 8-10 reps)
Bent-over One-arm Lateral Raises (3 sets, 8-10 reps)
Cable Pull Downs (3 sets, 10 reps)
Alternate Leg Raise (3 sets, 8-10 reps)
Decline Bench Sit-ups (3 sets, 8-10 reps)
Oblique Crunches (3 sets, 6-8 reps)

Tuesday, Thursday, and Saturday Morning: (Calves and Thighs Workout)

Seated Calf-raises (4 sets, 8-10 reps)
Standing Calf-raises (4 sets, 10-12 reps)
Standing Barbell Alternate Calf-raises (5 sets, 8-12 reps)
Incline Leg-press (4 sets, 8-10 reps)
Squats (4 sets, 8-10 reps)
Seated Leg-extensions (4 sets, 8-10 reps)
Leg Curls (4 sets, 10-12 reps)
Leg Extensions (4 sets, 10-12 reps)
Stiff Leg Deadlift (4 sets, 10-12 reps)

Tuesday, Thursday, and Saturday Afternoon: (Rear Deltoids, Traps, and Abs Workout)

Bent-over Dumbbell Rear-Delt Raise (4 sets, 8-10 reps)
Cable Crossovers (4 sets, 10-12 reps)
Reverse Pec-deck Flyes (5 sets, 8-12 reps)
Barbell Shrugs-front (4 sets, 8-10 reps)
Barbell Upright-rows (4 sets, 8-10 reps)
Flat-bench Cable-rows to Neck (4 sets, 8-10 reps)
Ab Crunch (4 sets, 8 reps)
Oblique Crunches (4 sets, 10 reps)
Cable Crunch (4 sets, 10-12 reps)

I mean, damn, talk about a freak of nature, right? If there's such thing as workout fatigue, it's clear that Sylvester Stallone has never experienced it.

To couple with all that work in the gym, here's what Stallone's diet looked like, per Born To Workout.

Pre-breakfast: A glass of liquid aminos
Breakfast: 3 egg whites, half yoke, Irish oatmeal, toasted pumpernickel bread, fresh papaya, few figs
Lunch: Roasted summer squash, broiled skinless chicken, salad, figs or berries
Dinner: Salad, broiled fish, high-fibre toasted bread; occasionally eats veal

I think this what the North Koreans use in their labor camps!

[wutamess]

Originally Posted by Hog Farmer

Good Job, along with Keto its a good idea to fast one day a week. I started doing that and I like it. You'll get hungry for a few hours during but if you just ride it through till the next day you get this weird not even hungry satisfied feeling. Eat a meal at mid morning the day I start and then not again till evening the next day so I get about a 30-36 hour fast.

What does fasting do for you (me?)

[Aspengc8]

Originally Posted by Hog Farmer

Yep, saw this before , in fact I went on the EXACT regiment and diet for 30 days and actually increased my body fat to 30%.Different strokes for different folks I guess. I did notice though that my language skills really diminished. Could hardly even say at sentence at the end of the 30 day period.

You weren't taking the additional drugs that he was.

[Bowser]

Damn Silock, how much weight have you lost on this diet? The last time I saw you post pics you were pretty beefed up.

[Silock]

Originally Posted by Bowser

Damn Silock, how much weight have you lost on this diet? The last time I saw you post pics you were pretty beefed up.

30 lbs. Probably 20 lbs were fat. Taking a week of diet break right now to reset the hormones and stuff. Gonna do probably another month to month and a half next week. Maybe. We will see how much fat I gain this week and then I'll decide how much more to do.