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01-02-2013, 02:41 PM | |
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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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06-21-2013, 10:16 AM | #736 |
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If you want to stick with weights during a de-load go light like Silock just said but be sure to concentrate on form.
Going super deep on your squats or just making sure you have your deadlift dialed in. |
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06-21-2013, 11:17 AM | #737 | |
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Quote:
Historically, I would just train as hard as I could for about 4 months, and then do nothing for a week or two, and then train again. Rinse and repeat. This is the first program I have run where you schedule de-load days in with such regularity. |
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06-21-2013, 11:35 AM | #738 |
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Reunion. I didn't find out about it until thre were 16 days left and I wanna look my best.
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06-21-2013, 11:35 AM | #739 |
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It's ligaments and tendons. Muscles bounce back pretty quickly after a beating while the ligaments and tendons require an occasional break so they can heal.
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06-21-2013, 11:36 AM | #740 |
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down from 200 to 197.8 on day 5.
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Mike Greenberg@Espngreeny I can’t fathom what it must be like to be a fan of the #Chiefs. Adopt a Chief: Jared Wiley |
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06-21-2013, 11:58 AM | #741 | |
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Quote:
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06-21-2013, 12:19 PM | #742 | |
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Quote:
http://www.jimwendler.com/2012/01/more-on-the-deload/ for people that dont want to deload: (which i use) http://www.jimwendler.com/2011/09/de...ut-the-deload/ |
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06-21-2013, 12:51 PM | #743 |
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How often do you guys de-load? I'm probably not doing it enough.
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06-21-2013, 01:03 PM | #744 |
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06-21-2013, 01:38 PM | #745 |
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06-21-2013, 01:53 PM | #746 |
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I've been doing it maybe 4 weeks per year & that's exactly how I feel... like I'm being lazy & losing momentum. Maybe I will sprinkle in a few more. Hopefully that will help with the nagging mystery injuries that like to pop up and hang out for weeks at a time.
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06-21-2013, 02:15 PM | #747 |
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my PR's have always been either the week after or two weeks after deload.
Body can't grow without proper rest. |
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06-21-2013, 11:54 PM | #748 |
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Day 12:
Mid carb load, post meal lol Retaining a bit of water, I think. Not too much. Workout: Hack Squat - 2 sets, 12, 8 reps Leg Curl - 2 sets, 8 reps Leg Extension - 2 sets, 12, 8 reps Leg Curl - 2 sets, 10 reps Machine Bench - 2 sets, 12, 8 reps Seated Cable Row - 2 sets, 12 reps Incline Machine Bench - 2 sets, 10, 8 reps Seated Cable Row - 2 sets, 12 reps Lat Raise Machine - 2 sets, 10 reps DB Lateral Raise - 1 set, 12 reps DB Bicep Curl - 2 sets, 12 reps Tricep Rope Pushdown - 2 sets, 12 reps Cable Crunch - 3 sets, 15 reps Nutrition (lol): Iso Sensation + 2 oranges ON Whey + dextrose + after dinner mints Pancakes + sugar free syrup (8 cakes) Homemade French fries Pasta + Fat Free Feta + Ground turkey Can of Fat Free Pringles 8 oz Angel Food Cake + 3 cups Strawberries + 20 servings Fat Free Cool Whip If I wake up in the middle of the night, I'll add more, but I don't think I will. Totals: 5,607 cals, 1,023g carbs, 36g fat, 252g protein |
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06-22-2013, 10:37 PM | #749 |
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Day 6, down to 197.2 and still going.
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06-22-2013, 10:45 PM | #750 |
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Enjoy those Bulk meals Silock, sounds tasty. Do you do IIFYM? And What flavor of ON do you like the best? Chocolate is my favorite of theirs, wont touch any other protein. Also what is your Multi?
I havent been posting in this thread but I've been training for my first 5k. So far so good. 3.1 miles isnt too shabby!
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