Home Discord Chat
Go Back   ChiefsPlanet > Nzoner's Game Room

Reply
 
Thread Tools Display Modes
Old 08-13-2014, 01:44 PM  
penguinz penguinz is offline
Supporter
 
penguinz's Avatar
 
Join Date: Mar 2003
Casino cash: $3307626
*.* 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: 16,219
penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.
    Reply With Quote
Old 08-26-2014, 12:56 PM   #91
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by Silock View Post
If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
Yes, and I don't want anything that I have to monitor dosage.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-26-2014, 01:02 PM   #92
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by KC native View Post

*I usually work out 3-4 times a week
I do an upper body day which is usually (in this order as well):

bench press 4x6 @175 currently
Rows 4x6 (weight is dependent on the variation I do)
Incline bench press 4x6 @ 135
Pull ups 4x as many as possible (I use the assisted pull up machine to make sure I get at least 8) or lat pull downs
Shrugs 4X8 with 75-80 lb dumbells
Tri pulldowns/push downs 4x8 (weight depends on variation)
Curls 4x8 (weight depends on variation, generally 30 lbs each arm)
rear delt flys (still building my shoulder/rotator cuff back up)
delt raises

Lower body day (once a week):

hack squat 4x8 @250
deadlifts 4x6 @ 185
leg extensions 4X8 (weight depends on how I feel and which machine I end up on)
leg curls 4x8 (same as extenstions)
adductor/abductor machines 3x10
I also usually try to do 30 minutes on the elliptical after legs (doesn't always happen though).

Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-26-2014, 01:12 PM   #93
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $10020882
300. Maybe.
Posts: 19,908
Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.Silock has parlayed a career as a truck driver into debt free trailer and jon boat ownership.
    Reply With Quote
Old 08-26-2014, 06:45 PM   #94
lewdog lewdog is offline
Mod Team
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $2211900
Quote:
Originally Posted by KC native View Post
Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
Posts: 45,498
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
    Reply With Quote
Old 08-26-2014, 07:54 PM   #95
ThaVirus ThaVirus is offline
All about that Paper Boi
 
ThaVirus's Avatar
 

Join Date: Sep 2007
Casino cash: $2392369
Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.
Posts: 43,992
ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.ThaVirus is obviously part of the inner Circle.
    Reply With Quote
Old 08-26-2014, 08:04 PM   #96
Bruiser Bruiser is offline
Banned
 
Bruiser's Avatar
 

Join Date: Jun 2014
Casino cash: $10013641
KC Native - buy startingstrength 3rd edition by Mark Rippetoe and read it cover to cover it may be the best $30 you ever spent.
Posts: 1,232
Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.
    Reply With Quote
Old 08-27-2014, 09:47 AM   #97
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by lewdog View Post
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
Yes, I'm working towards heavier weights. My shoulders (rotator cuffs) are what's really holding back my bench weights right now.

I'm also working my dead's up too. I had a pretty bad lower back injury (dr said I might have slipped a disc). I'm finally getting to the point where I can push on that lift again.

The nagging shoulder and lower back injury are what prompted me to start working out again. I'm finally getting some progress with the dead lifts. I tweaked my shoulder again last Saturday so I did legs Monday and put an hour on the elliptical last night.

Quote:
Originally Posted by ThaVirus View Post
Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.
All 4 sets at the same weight. With the exception of incline bench, I set a weight that makes me struggle to get all the reps done in a set and fail on the last rep of the last set. I move up in weight when I can nail all the reps across all the sets.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-27-2014, 09:53 AM   #98
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by lewdog View Post
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
And what do you consider the fluff in there?
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-27-2014, 10:01 AM   #99
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by Silock View Post
If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
And I just figured out that the app I've been using to track calories does macros too. So not as big a pain as I thought although the database for the foods isn't perfect.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-27-2014, 10:58 AM   #100
Bruiser Bruiser is offline
Banned
 
Bruiser's Avatar
 

Join Date: Jun 2014
Casino cash: $10013641
Quote:
Originally Posted by KC native View Post
And what do you consider the fluff in there?
You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.
Posts: 1,232
Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.
    Reply With Quote
Old 08-27-2014, 11:55 AM   #101
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by Bruiser View Post
You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-27-2014, 12:12 PM   #102
Bruiser Bruiser is offline
Banned
 
Bruiser's Avatar
 

Join Date: Jun 2014
Casino cash: $10013641
Quote:
Originally Posted by KC native View Post
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.
Posts: 1,232
Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.Bruiser has just been standing around suckin' on a big ol' chili dog.
    Reply With Quote
Old 08-27-2014, 12:23 PM   #103
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by Bruiser View Post
Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.
Yes, I agree. I'm a form nazi (which is why I've been using the hack squat instead of a barbell after tweaking my lower back a little over a month ago, next Monday I'll be back on the barbell). One of the few things my HS coaches did well was coaching form in the weight room.

Edit: One of my favorite things to do at the gym is laugh at the people who throw a bunch of weight around with no form.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Old 08-27-2014, 02:49 PM   #104
penguinz penguinz is offline
Supporter
 
penguinz's Avatar
 

Join Date: Mar 2003
Casino cash: $3307626
Quote:
Originally Posted by KC native View Post
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.
__________________
Posts: 16,219
penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.penguinz is too fat/Omaha.
    Reply With Quote
Old 08-27-2014, 03:07 PM   #105
KC native KC native is offline
Banned
 

Join Date: Feb 2009
Location: Fort Worth, TX
Casino cash: $10049239
Quote:
Originally Posted by penguinz View Post
Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.
I ignore the pain on bench.

The problem with O/H press for me isn't actually lifting the weight. It's when my shoulder fails which isn't really predictable. When it fails, I'm usually half way through the rep and I can't control the weight on the way back down. I've smacked myself in the head with dumbbells and lost weights off of a barbell when using that. So, I just avoid doing the exercise.
Posts: 24,946
KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.KC native has an IQ even higher than Frankie's.
    Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump




All times are GMT -6. The time now is 04:52 AM.


This is a test for a client's site.
Fort Worth Texas Process Servers
Covering Arlington, Fort Worth, Grand Prairie and surrounding communities.
Tarrant County, Texas and Johnson County, Texas.
Powered by vBulletin® Version 3.8.8
Copyright ©2000 - 2024, vBulletin Solutions, Inc.