*.* 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.

[ShiftyEyedWaterboy]

Originally Posted by Dunit35

I'm now down to 184.25 from 235 back in December.

I've been low carbing for some time and it's clearly worked. I've been working out 3-4 times a week with 20 minutes of cardio and weight training after. I know I'm stronger and have some muscle definition. I'm wondering if it's time for weight training only.

I'm scared to stop cardio as I don't want to balloon up again.

You aren't going to balloon up again unless your calories are too high. There are health benefits to cardio but its not necessary for weight loss.

[Titty Meat]

Originally Posted by lewdog

Ah man, that's a killer ****ing HIIT workout man!!!

/Billay

The shit I posted the other day was absolutely a HIIT workout what are you talking about?

[Aspengc8]

Originally Posted by Silock

Today's workout, because I'm a mother****ing masochist. This is how you torch fat.

Barbell bench @ 215
3 reps x 10 sets, 45s rest

Landmine Row @ 145
3 reps x 10 sets, 45s rest

DB incline Press @ 50 lbs
5 sets, 30s rest, AMRAP

Zottman Curl @ 25 lbs
5 sets, 30s rest, AMRAP

Kettlebell complex @ 55 lbs

10 rounds, 60s rest
Snatch and Press, left arm, 5 reps
Snatch and Press, right arm, 5 reps
Goblet Squat, 10 reps
Left arm swing, 10 reps
Right arm sing, 10 reps

30 min steady state cardio on bike

Landmine Complex @ 90 lbs

5 rounds, 90s rest
Landmine Press, left arm, 10 reps
Landmine Press, right arm, 10 reps
Landmine Squat, 10 reps
Landmine Free Row, left arm, 10 reps
Landmine Free Row, right arm, 10 reps

30 min steady state on bike

Repeat Landmine complex

Post on CP during recovery. I still haven't eaten today.

dam i wish i had that much time to train. that workout is killer

[lewdog]

Originally Posted by Aspengc8

dam i wish i had that much time to train. that workout is killer

Your fault for having kids man.

[lewdog]

Originally Posted by BigMeatballBillay

The shit I posted the other day was absolutely a HIIT workout what are you talking about?

I think the term HIIT is being used way to much.

What Silock did was a complex IMO....or circuit of some fashion.

HIIT is more about doing something in a steady state fashion and then speeding it up to near max effort work for a short duration before returning to steady state again. People aren't doing a variety of exercises in a complex like Silock posted and doing some exercises with low intensity (here, let me slowly complete my kettlebell swing!) and some with high intensity . They are simply trying to finish the whole complex rather quickly and many times as quick as their stamina and conditioning allows. That's not HIIT. I think the Crossfit douches blurred these lines.

[Titty Meat]

Silock how long was that workout?

[Silock]

Originally Posted by BigMeatballBillay

Silock how long was that workout?

2.5 hours. I never would have done that at a gym. That's something I can only do now at home.

[Silock]

Today's workout, more brutal, somehow:

Overhead Press @ 145 lbs
3 reps, 10 sets, 45s rest

Front Squat @ 205
Do singles. At least 20 reps, but as many as you can in 12 minutes.

Deadlift @ 255
Singles, at least 20 reps, AMRAP in 12 minutes

Widowmaker Barbell Complex (This will kill you. Start with an empty bar. Trust me.)
@ 95 lbs

Hang Clean x 6
Front Squat x 10
Bulgarian Split Squat, left leg x 10
Bulgarian Split Squat, right leg x 10
Overhead Press x 10
Back Squat x 10
Bent Over Row x 10
RDL x 10
Calf Raise x 10

2 rounds, 120s rest.

Now I'm going to go play a soccer game and come home and die.

[RobBlake]

Today did a ratio 20 • 1

Burpees and squats

20 burpees one squat

19.. and 2 and so on.

Then a mile run

[Hog's Gone Fishin]

10 jumping jacks with 5 minute break between each one.

[Aspengc8]

Originally Posted by lewdog

Your fault for having kids man.

haha true. I still do as much as i can in a hour a day. I miss my old 2 hour 5/3/1 sessions followed up with prowler pushes.

[Aspengc8]

Silock can you write me up a routine where everything is a antagonisitic pairing? I want to be able to do as much work as possible in 60 minutes. I can train 7 days a week. Goal is hypertrophy only. I had a routine I was doing a few years ago with good results, but cant find my notebook. IIRC I was hitting everything every 48hrs, 6 days a week like a push/pull but was antagonistic pairing so the workouts were tough and quick. Was seeing good results too.

[Silock]

I will if you really want me to lol

I can make it pretty brutal.

[Titty Meat]

Me too bruh no squats or deadlifts tho

[lewdog]

Originally Posted by BigMeatballBillay

Me too bruh no squats or deadlifts tho

Besides being a gigantic pussy, why can't a young guy like you do those lifts?