*.* 2014 General Fitness Thread *.*

[penguinz]

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.

[Hammock Parties]

http://news.yahoo.com/blogs/oddnews/...200645629.html

Man loses 40 pounds, gains a six-pack and $50,000

12 week transformation

[luv]

Originally Posted by CaliforniaChief

A little late on my weekly check-in. Last week I gained 3 pounds, back up to 368. I kept at it though, riding my stationary bike every day for an hour and started adding a lot of biking to and from work, about 8 miles each way. Food intake was good, too.

Anyways, I'm at 360 now, an 8 pound loss from last Monday and 5 down from my low weight.

Pretty pumped.

Sweet!

I seem to be entering a plateau. I'm hoping not, but I've only lost like one pound in the past week. That's slow for me. Although, my trainer actually upped my calories. He didn't want me hitting homeostasis at too low of a calorie count.

[tooge]

yeah, well, like 10 lbs of that was hair

[Hammock Parties]

Originally Posted by luv

Sweet!

I seem to be entering a plateau. I'm hoping not, but I've only lost like one pound in the past week. That's slow for me. Although, my trainer actually upped my calories. He didn't want me hitting homeostasis at too low of a calorie count.

This is the hard part. Prepare for a battle. Especially if you want to drop that last 40 lbs and keep it off long term.

[Omaha]

Originally Posted by Aspengc8

That was part of the deal on the house we just purchased. Nice big unfinished basement so i can bolt shit down and do what I want down there.

In any other thread, this would be creepy as ****.

[Omaha]

Originally Posted by Count Zarth

welp, my last workout for a month. at least.

IT'S TIME TO GET FAT AGAIN

Why do you take these breaks from working out?

[Hammock Parties]

Originally Posted by Omaha

Why do you take these breaks from working out?

It's not by choice. I'm going to be in recovery from surgery.

[Omaha]

Originally Posted by Count Zarth

It's not by choice. I'm going to be in recovery from surgery.

Ah. That sucks. Good luck.

[tooge]

So, today was day 1. I've always eaten very healthy, well, at least since my late 20's. I'm now 47. I've always been relatively fit for my age as well. I'm 5'10 and 192 as of this morning. So, today it started. I joined a gym yesterday, and this morning, I showed up at 5:45am to start a little transformation. I'm fairly stocky, waist is 33 inches, so I'm not fat, just not real toned up. I've decided to try to get into the best shape of my life at 47.

I'm starting off sort of slow. Last time I really "lifted" for any sustained period of time was 10 years ago or so. I've been a 100 pushup per day guy for years, and I've done some running and biking, hitting my arms once every 10 days or so with curls, so I've maintained a fairly decent physique. It's time to go to the next level though. Not sure why, I just think I'd like to get that working out passion again.

I began with 20 minutes on the elliptical (don't hold on with my hands, so it's like running uphill), then 10 minutes on the bike. I was sweating up pretty good at the end of that. Now, here's where I'll ask for some input. What I did next was arms and legs day. I did three sets of 14 leg presses, three sets of leg extensions, three sets of curls, two sets of iso curls, tricep pull downs (rope), and several abdominal core excercises with a medicine ball. So, i get that some of that stuff is probably "so 20 years ago" as far as lifting goes. What else should I be doing? Tomorrow will be back and chest day and more abs and cardio. I'm not trying to get huge. just stay fit, and maybe become a bit more fit. Diet is in check. Thanks for input.

[penguinz]

Originally Posted by Count Zarth

It's not by choice. I'm going to be in recovery from surgery.

Finally going thru with gender reassignment?

[Aspengc8]

Originally Posted by tooge

So, today was day 1. I've always eaten very healthy, well, at least since my late 20's. I'm now 47. I've always been relatively fit for my age as well. I'm 5'10 and 192 as of this morning. So, today it started. I joined a gym yesterday, and this morning, I showed up at 5:45am to start a little transformation. I'm fairly stocky, waist is 33 inches, so I'm not fat, just not real toned up. I've decided to try to get into the best shape of my life at 47.

I'm starting off sort of slow. Last time I really "lifted" for any sustained period of time was 10 years ago or so. I've been a 100 pushup per day guy for years, and I've done some running and biking, hitting my arms once every 10 days or so with curls, so I've maintained a fairly decent physique. It's time to go to the next level though. Not sure why, I just think I'd like to get that working out passion again.

I began with 20 minutes on the elliptical (don't hold on with my hands, so it's like running uphill), then 10 minutes on the bike. I was sweating up pretty good at the end of that. Now, here's where I'll ask for some input. What I did next was arms and legs day. I did three sets of 14 leg presses, three sets of leg extensions, three sets of curls, two sets of iso curls, tricep pull downs (rope), and several abdominal core excercises with a medicine ball. So, i get that some of that stuff is probably "so 20 years ago" as far as lifting goes. What else should I be doing? Tomorrow will be back and chest day and more abs and cardio. I'm not trying to get huge. just stay fit, and maybe become a bit more fit. Diet is in check. Thanks for input.

Keep it simple with a push/pull/legs split. That will pair up muscle groups that work together. Push day would be, well, pushing weight away from your body. horizontal & vertical pressing, side laterals/deltoid and tricep work. Pull day would be horizontal & vertical rowing, rear deltoid and bicep work. Then legs and calves, rest day, and start again. Let extensions are pretty worthless unless your an IFBB pro bodybuilder.. just stick to compound movements as much as you can. Squats, leg press, hack squat machine, leg curl & stiff leg deads will build sick legs. As far as sets & reps, since your not really tracking and trying to get bigger/stronger, just go by how you feel. The days you feel good, move more weight.

[tooge]

Thank you. I like the push/pull thing. Makes sense. I'll check out the hack squats for form. I'm assuming it's like good old squats

[tooge]

Ok, squats behind the back. Got it.

[Dunit35]

Do you guys do cardio on leg days?

[luv]

Originally Posted by Dunit35

Do you guys do cardio on leg days?

That's typically when I row or do the prowler.