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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 08-14-2015, 10:15 PM   #1996
Simply Red Simply Red is offline
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Old 08-14-2015, 10:30 PM   #1997
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The way it was taught to me (and this could be wrong) is if you lock out on an exercise you're taking the load off of the muscle and putting it on the joint.
Yeah and tendons. Always focus on using whatever muscle is being worked and keep the resistance there. **** range of motion..stay healthy.
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Old 08-14-2015, 10:45 PM   #1998
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Yeah and tendons. Always focus on using whatever muscle is being worked and keep the resistance there. **** range of motion..stay healthy.
Proper range of motion does that but locking out takes you out of proper range of motion.
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Old 08-14-2015, 10:49 PM   #1999
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bench dips seem nice. Do you advanced horses ever use cables still? how do you feel about cables?


If Arnold did them, you better ****ing believe that they are good enough for you.
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Old 08-14-2015, 11:10 PM   #2000
BigCatDaddy BigCatDaddy is offline
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Proper range of motion does that but locking out takes you out of proper range of motion.
**** locking outm. Especially on curls and rows. Ive been fighting issues for years because of mistakes as a young grass hopper.
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Old 08-14-2015, 11:15 PM   #2001
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bench dips seem nice. Do you advanced horses ever use cables still? how do you feel about cables?
The big dogs I know still use cables but close grip bench seems to be a favorite. One dude north of 50 did 405 for 1 on close grip bench less than 6 months after rotator cuff surgery. Asshole.
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Old 08-15-2015, 10:28 AM   #2002
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If Arnold did them, you better ****ing believe that they are good enough for you.
Thank you - that's very sweet of you to say!
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Old 08-15-2015, 10:22 PM   #2003
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10 eggs

13oz chicken - 2 cups of broccoli - 1 cup of brown rice

1 protein shake w/ skim and three scoops

loads of water

This has been basically what i eat these days. W/ the only real variation being shrimp for chicken. It's boring but effective.
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Old 08-18-2015, 09:51 AM   #2004
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Now I'm debating not doing the MRI and just working around things for a while and see what happens. I can shoulder press ok but all forms of bench pressing are out. Push-ups seem ok for whatever reason. What can I do to "build" my chest without any form of bench pressing? All back work like rows and chins is fine as well.

It's time for me to get in better shape anyway so this is a good excuse to try getting ripped.
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Old 08-18-2015, 09:56 AM   #2005
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Old 08-18-2015, 09:58 AM   #2006
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Now I'm debating not doing the MRI and just working around things for a while and see what happens. I can shoulder press ok but all forms of bench pressing are out. Push-ups seem ok for whatever reason. What can I do to "build" my chest without any form of bench pressing? All back work like rows and chins is fine as well.

It's time for me to get in better shape anyway so this is a good excuse to try getting ripped.
It took me 9 months of lower weight benching and other rehab exercises to get to where my rotator cuff didn't hurt.

Just take your time and take down the weight on the bench.
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Old 08-18-2015, 10:01 AM   #2007
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Originally Posted by lewdog View Post
Now I'm debating not doing the MRI and just working around things for a while and see what happens. I can shoulder press ok but all forms of bench pressing are out. Push-ups seem ok for whatever reason. What can I do to "build" my chest without any form of bench pressing? All back work like rows and chins is fine as well.

It's time for me to get in better shape anyway so this is a good excuse to try getting ripped.
You might try body weight with a TRX system. Adjust your angles to find one where the pain is bearable to work through.

With my torn RC and separated AC I have found that incline lifts cause the most pain.
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Old 08-18-2015, 10:02 AM   #2008
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10 eggs

13oz chicken - 2 cups of broccoli - 1 cup of brown rice

1 protein shake w/ skim and three scoops

loads of water

This has been basically what i eat these days. W/ the only real variation being shrimp for chicken. It's boring but effective.
Switch to at least 2% milk. Fat is very important for building muscle!
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Old 08-18-2015, 10:29 AM   #2009
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It took me 9 months of lower weight benching and other rehab exercises to get to where my rotator cuff didn't hurt.

Just take your time and take down the weight on the bench.
Yea I think it's worth a shot. Anything over 135 on bench has pain. Little stimulation at that weight for me. Figured I'd skip any exercise that irritates it.

Quote:
Originally Posted by penguinz View Post
You might try body weight with a TRX system. Adjust your angles to find one where the pain is bearable to work through.

With my torn RC and separated AC I have found that incline lifts cause the most pain.
Unaware of TRX?

Incline is actually better for me. Still not good. Thinking of skipping all pressing that irritates it. Pec dec doesn't hurt. Maybe lots of flys?
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Old 08-18-2015, 10:31 AM   #2010
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Yea I think it's worth a shot. Anything over 135 on bench has pain. Little stimulation at that weight for me. Figured I'd skip any exercise that irritates it.



Unaware of TRX?

Incline is actually better for me. Still not good. Thinking of skipping all pressing that irritates it. Pec dec doesn't hurt. Maybe lots of flys?
Yes, take a couple weeks off of pressing. Look up the rotator cuff rehab exercises and do those in the interim.

Come back to benching with a low weight and work your way back into it.
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