*.* 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.

Next time I see you out at OP we can if you want to!

GainzZz time

Question:

I slightly tweaked my lower back a few weeks ago (it's fine now), but I've been using the hack squat machine (the upright one with the curved floor, not the one that looks like a reverse leg press) as I've slowly upped my dead lifts to get my lower back right again.

I'm almost to the point of going back to the bar for squats. I've been doing sets with 250 on the hack squat. What weight should I be using when I go back to the bar?

I generally do 4x8 when it comes to squats.

I am a pussy and never go above 185 because of back issues.

Squats have always been one of my best lifts.

When I was at the best shape in my life, I had a 400 lb ORM (I was 5'8, 155 at the time).

And I'm definitely not pulling 250 when I go back to the bar (at least to start with).

I used to be able to do 315 easy. But two bulging discs in lower back prevent that. Can't do dead's either. :'(

Brotip: greek yogurt and chocolate protein powder

NO

I'd work into it. I took a squat break a while back due to a hammy injury. I started light as shit and used the first workout back to build new benchmarks.

I'm in.

I can't do back squats either.

Front squats use way less weight and are just as effective for me.

I promise to NOT ever recommend Jumping Jacks to anyone ever again !

You guys can't handle a real workout !

I've been doing 3x8 sets of heavy kegels for the last two months, but my dick is still as small as ever (and maybe smaller)! Anyone have some advice on how to achieve the big penis?

Dick size is overrated. It's all about the jawline.

By the way, your back condition made me look like a genius on a Razorback football board (not a hard feat, but I digress...).

One of our backs had pics on instagram of him doing BSS when everyone else was posting pics of traditional squats. Someone said, "Not sure why J-Will is doing weighted lunges instead, but whatever..." I corrected them that he was doing BSS and likely had some back issue that prevented him from doing regular squats. A few days later, a reporter had asked the trainers about it and posted back that "JWill has some back issues and does BSS instead of traditional squats as a result." People were like... damn... Newchief knows his shit.

Lmfao

Awesome!

Just added some ephedrine to my caffeine stack. GNSP.

Bench press is the AIDS. Hit 275 for a single today but it always feels like a total grinder. My hips have been bothering me since I changed the angle of my feet to more open on sumo deads (45 degrees). I'd like to have good form and pull more weight but I don't want my years of dealing with hip pain to resurface. I injured my hips twice when I was Olympic lifting and standing up from a clean. It took a good few years to be completely pain free. I was pulling 405 with my old foot position but it was putting me a bit too far forward on deads as Aspengc8 pointed out from my video in old thread.

Any thoughts on this Aspengc8 or others?

Might give a chiropractor a go. You have to be careful for quacks, but I had some hip pain when I was running track and chiropractor lined me out. If you can find one that has sports medicine certification, they have been better in my experience.

I've been fine for the past two years so not wasting my money on a chiropractor. It's a dull ache that I get, nothing super severe. I've been able to manage it for the most part and continued to keep lifting heavy the past two years. Just not sure if nailing down my form to perfect is worth the hassle if I can pull relatively heavy without textbook form (not talking about pulling with bad form, just not optimal foot position for sumo).

My thoughts are that pain is not worth a number. As long as you're healthy and strong, just do what you can.

You might try deadlifts with the trap bar (assuming you aren't being judged on the lift).

Um no thanks. I like the traditional lift. And I don't have access to one anyway although I wish I did for deadlift variation training.

I dealt with some serious hip issues when I switched to sumo. I wouldn't call it pain that I had, but more of a deep down soreness that never seemed to go away. Mine happened to be a flexibility issue & some inflammation. I took some advice and really focused more on warming up & foam rolling. The foam rolling is what ultimately made the pain go away. Check out mobilitywod.com, dr kelly starlett or something like that. Foam roll the SHIT out of your hips, inside groin away, IT band area and do some of the hip stretches in his mobility videos. It also helped my low bar squat mobility as Im a fairly medium/narrow stance for a tall guy.

There is some merit to what everyone else is echoing about "if it hurts dont do it", however its worth working through it to figure out if it is indeed injury related OR just weak abductors/IT band issues like my scenario.

Also check out Ed Coan's deadlift on youtube. One of the greatest deadlifters off all time, and used a modified sumo pull stance(900+) and I think his stance is more practical, some people go way too wide. I ended up switching to his stance.

I have exactly the same issue. I can't even use pussy weight on a Smith without feeling in my back for days. I did find out that I can do dumbells to the side squats and be pain free. I just use hooks to hang on the the DB's. Front squats might be an idea though. It's the compression on my back that causes the issues.

That Broncaid stuff? My trainer recommended Clen, but I talked to a few guys at my gym that do shows and they couldn't tolerate it worth a damn. I'd like to remain somewhat functionable.

The thing with clenbuterol, other than its illegal, is you have to really monitor your body temp every day. It's fairly easy to obtain (any "research chem" site carries it) but requires you to really pay attention to body signs as it REALLY ramps up your metabolism. Much prefer TRT level doses of test and some HIIT cardio for fat loss. o:-)

Yup. Bronkaid. I would rather be taking clen, though.

Did you mean tren?

Well, no, buuuuut

Even if you could have that stuff for free, and be constantly monitored by a doc, I would never take that stuff. Insanely strong and insanely harsh on your system. Your lean as shit anyway, you wouldnt even need the clen. Now, a little test prop solo, both you and your wife would enjoy :thumb:

I don't need harder erections. Ginkgo biloba is like free viagra.

Trainer (regarding jumping rope: Have you ever done double unders?
Me: When I was in 6th grade.
Trainer: It's something to work up to.

Bear crawlers. Funny looking, but fun!

You read my mind! I call that the semi-sumo stance. And yes, I have one of Coan's books. I had a friend switch to that stance and ended up pulling low 500's @ bodyweight of 172lbs. I think it allows the hips to stay higher, which seems to be more comfortable for me. It could be an option.

But I also think you're right. It could just be my body adjusting to a new stance. I am gonna go with wide stance and feet angled out for my entire next cycle of 5/3/1. If this pain continues, I'll re-evaluate. Nothing else in my training, recovery or stretching has changed so I can only think it's the change in foot position and lower hip position to initiate my deadlift that has caused some discomfort. But it is too early to tell if it's going to continue or if my body will get used to it as it's not a super severe pain.

Whoa. What did I walk into here?

yeah man definitely foam roll before squat/dl.. makes a huge difference.

Not saying you needed it, its just an automatic side benefit. Im actually off TRT since the powerlifting fed i compete in is drug tested and havent had a chance to talk to them about it.

My penis might explode.

Checking in on my weight. Weighed in at 310 and 6 ounces, a drop of 3 pounds and 13 oz. from last week.

I'm that I'll be in the 200's in September, which would be awesome! Down a total of 107 pounds now from my high of 417.

Grats!

I guess I'll check in with my weight, too.

Started at 202 8 weeks ago.
175.7 tonight. Hopefully down to 175 by Friday.

Great job man!

That's awesome. I'm trying to drop about 20-25 of mostly fat over the next 10 weeks myself. I haven't weight that little in long damn time.

Just curious as to what you're doing. I think i saw you doing some UD diet or something and also ECA right? Any HIT?

Pretty much ALL HIT.

I started off following UD 2.0 diet and lifting protocols, but I'm doing far more cardio than is recommended, mostly because with experimentation, I've found out that I *can*. Not a lot of people can do it without a lot of muscle loss, but I'm able to somehow. I can't explain it. Some of the theories I've come up with involve metabolic adaptation and efficiency. Basically, because I eat mostly meat and fat anyway, when I cut, my body is already used to using mostly protein and fat for energy and over the years, has become quite efficient at doing so. So, when I cut, I can do a lot more on much fewer calories than other people may be able to do. What I'm doing isn't *exactly* UD 2.0, so if I tell you I'm doing it, I'd be lying. It's more of a mix between Rapid Fat Loss and UD 2.0.

A typical workout schedule for me is:

Sunday - Heavy workout (UD 2.0) 1.5-2 hrs, 1 indoor soccer game after
Monday - Pick-up soccer, 1.5 hours MISS on a spin bike
Tuesday - Depletion workout (UD 2.0), 2 indoor soccer games (on two teams on Tuesday for some reason)
Wednesday - Stubborn Fat Loss protocol (again, by Lyle McDonald) on spin bike, yoga
Thursday - Tension workout (UD 2.0 style), indoor soccer game
Friday - Stubborn Fat Loss protocol, maybe sub for an outdoor soccer game if I'm needed
Saturday - Tension workout (UD 2.0), carb load

Supplements:
EC stack 3x day
1000 mg Green Tea extract 3x day
1g HMB before every meal, up to 3x day (HMB doesn't work very well when you're bulking, but works amazingly well when you're cutting... pretty much the only time it's worth the money)
15mg melatonin & 100mg 5-HTP at night
Calcium & magnesium supplement at night
Double dose of multivitamin every day
5 fiber gummies 3x day

Well, daughter #2 arrived the other day so training for now will be whenever the **** I can get in. Couple more weeks I'll have the basement ready for a Rogue rack, glute ham, reverse hyper and some Ironmaster adjustable DB's (120lb kit). Been reading a lot about RPE (rate of perceived exhaustion) and have been basing training around that rather than a set %. Some days ya go it, some days ya don't.

We named our new daughter Maddison and she came in 20in, 7lbs 14oz. Other daughter was 15lbs on the dot, pretty big girls. :)

Congrats!

RPE is fun.

173.8

What's the ultimate goal of this diet?

Get as ripped as I can in 8 weeks without losing muscle. So far, so good.

I miss nachos.

Going to be doing a research study on the effects ofClenbuterol.

Me to after I get back from my Branson vacation after Labor Day :D

171.5 tonight.

Booyah.

This shit ends tomorrow night.

OMG!....You are under 200lbs! You are pathetic and weak!!! --Sac

Make sure you do a lot of research on that stuff.. read some horror stories about it messing with your thyroid.

Have read up on it quite a bit. The lab rat needs to start low dose with gradual daily increases until finding max dosage. All should be good.

Anyone use wireless headphones? I recently bought some but I can't get the damn things to stay in my ears. I have some wire headphones that came with my Iphone with are actually ear shaped and not just a fat blob which fit and stay in my ear great. Anyways, suggestions? I'm looking for some wireless ones that are ear shaped.

I always buy some form of earbud headphones and they usually only last a few months before my sweat ruins them and one of them no longer produces sound.

Man, I say a lot of weird shit around here...

I don't get the listening to music thing when working out.

First off, you can't push real weight while worrying about your cord.

B, you don't get to hear the sounds of the gym...the plates banging, the grunts, etc.

Third, how are you going to hear the dude asking to work in on the flat bench?

Lastly, I know most of you have shit for taste in music. How can you get a raging pump going while listening to the best of Michael Bolton?

My favorite food hands down. Every Mexican restaurant I go to nachos is a must.

-I usually workout alone. (sometimes there will be another person or a small handful)
-With wireless headphones you shouldn't have to worry about the cord (wire)
-I don't go for a raging pump. I lift big to get big. Quit majoring in the minors (Jim Wendler)

I just wear headphones with no music so people leave me the **** along :D

I don't do wireless.

You must be new around here. He uses a high dose of sarcasm in his posts.

Let me know how it goes and which 'research' company you go with.

I was hearing good things about Iron Mag.

Good info here.

keep us updated penguinz

Weighed in at 306 pounds today, down 4 from last week. I'm thrilled, having done a son's birthday, work meeting, and other opportunities for overeating. Lots of time on the bike too.

That's a total of 111 pounds down from my high of 417.

Question: at 6'3", would you say that 225 is a good goal weight or should I be lower?

Always set a goal weight, but generally most people end up wanting to be lighter than they think they do at first.

You're on the right track. Keep it up!

That entirely depends on how much muscle mass your carrying.

Is there a way to quantify that or not? Sorry I'm pretty ignorant on that stuff. I know I still have at least 85 pounds to go so it's not urgent yet just curious.

A number is a good goal to shoot for but when you get close go by what your eyes are telling you.

Ok, since some of you guys are quite knowledgeable on supplements and the like, I have a couple questions.

I'm currently monitoring caloric intake and making sure I stay at a deficit (I'm 5'8 and 190 right now). I've been aiming for 1700 calories a day (I keep it @ or just under it most days. Friday and Saturday night beers screw that up).

I'm starting to see some of my fat burn off. What fat burners/supplements would you recommend to help speed this process up?

Caveats: I don't do fad diets and don't get overly involved in the macro stuff. I'm not looking to be ultra-shredded. I just want to get the little bit of a gut I still have worked off. I'm also not looking for stuff that involves a lot of monitoring (like clen). I have pretty severe asthma and take a medicine for that and blood pressure.

*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).

Generally my schedule is:
Monday: legs
Tuesday: upper body
Wednesday: off
Thursday: upper body
Friday: off
Saturday: Upperbody
Sunday: cardio or legs to take Monday off.

What are you taking for your asthma? Clen and Albuterol are almost identical. Clen stays in your system much longer.

I have had asthma since I was a toddler. Started using Advair when it came out and I never have an attack anymore.

There is no fat burner or supplement that will speed up the process more than monitoring your macros and dropping 100 calories from your diet every day.

Meth?

I'm an Advair user as well and have been on it since release too. My asthma is awesomely controlled as I haven't had an asthma attack in years.