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Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
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*.* 2013 General Fitness Thread *.*

Welcome to 2013! Now get your ass in top physical condition!

**From the 2012 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 06-15-2013, 04:13 PM   #601
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Down to 184lbs after 2.5 weeks of cutting calories/carbs. The no bloat effect of limiting carbs feels great. Had to go a notch tighter on the weight lifting belt. Lifts feel a bit heavier but timing my carb ups the night before deads/squat to limit my strength loss on those lifts. Carbing up twice a week. Once cleanly and once not so clean. Pizza and beer tonight!

I would post a progress pic but I am afraid of the "too fat" comment from Omaha.


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Old 06-15-2013, 08:14 PM   #602
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Old 06-15-2013, 08:16 PM   #603
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Old 06-15-2013, 08:19 PM   #604
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today -

Eggs

pound of whole foods salad bar' rotisserie chicken

teaspoon of honey mustard - a little olive oil to top

Chuice Drink 16oz

Tons of water

Protein post work out.

I'm off.

piece
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Old 06-15-2013, 08:20 PM   #605
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Old 06-15-2013, 08:22 PM   #606
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I love him in that frame - it's so real. He's so mad and using the force, right there.
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Old 06-15-2013, 08:23 PM   #607
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He's not using the force. He's staring down Vader after saying "then my father is truly dead."

Dad, I Am Disappoint.
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Old 06-15-2013, 09:20 PM   #608
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He's not using the force. He's staring down Vader after saying "then my father is truly dead."

Dad, I Am Disappoint.
well he looks like he looks when he's using the force, bro - admit it.
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Old 06-15-2013, 10:24 PM   #609
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pecs+biceps - mile run - stretching - protein w/ natural pb.

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Were you following me around? Sounds a lot like my day....
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Old 06-15-2013, 10:44 PM   #610
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Day 6:

Slept a long time today. Maybe longer than I should have, but **** it -- I was tired. So, the carb load ended about 12 hours before I actually went to work out. I guess that's okay, because that gave me 36 hours between the last workout and today's heavy lifting. I don't think I bloated on the carb load, or if I did, it was pretty minimal.

I'm just happy that I was still able to progress on my lifts. I had been doing a 5x5 schedule where I was hitting new 5 rep maxes every other week, instead of weekly. Well, that changed today, as I bumped them ALL up on the same day. And I added weight from where they were previously, and was able to hit them all. So, that's good.

I tried to fill the pictures with more levity, because I was too tired to smile.





Workout:

RFESS - 5RM, 90% 5RM, 80% 5RM
Bench - 5RM, 90% 5RM, 80% 5RM
Deadlift - 5RM, 90% 5RM, 80% 5RM
Military Press - 5RM, 90% 5RM, 80% 5RM
BB Row - 5RM x 3 sets

Nutrition:

Captain Crunchberries + skim milk
Dextrose + whey shake
Homemade ultra thin crust pizza with fat free cheese and chicken breast strips
2 oranges
Trutein shake

Totals: 1711 cals, 249g carbs, 152g protein, 15g fat
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Old 06-15-2013, 10:52 PM   #611
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this ****a ripped, ya'll
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Old 06-15-2013, 10:57 PM   #612
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Old 06-15-2013, 11:13 PM   #613
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for he is our leader.
Wow, talk about the blind leading the blind . . .
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Old 06-16-2013, 10:55 AM   #614
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Old 06-16-2013, 02:01 PM   #615
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It's the gym, so yeah, in a sense.
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