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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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06-25-2013, 02:43 PM | #811 |
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Yup. Your body makes more than you ingest. Take some fish oil to keep the good cholesterol up and add to your good fats. The ratio of good to bad is more important than the total cholesterol number.
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06-26-2013, 12:42 AM | #812 |
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Day 16:
Workout: Depletion #2 Leg Extension - 3 sets, 15 reps Leg curl - 3 sets, 15 reps Machine Bench - 3 sets, 15 reps Lat Pulldown - 3 sets, 15 reps Lateral Raise Machine - 3 sets, 15 reps DB curls - 3 sets, 15, 20, 15 reps Incline Machine - 3 sets, 15 reps BB row - 3 sets, 15 reps Tricep Rope Extension - 3 sets, 15, 15, 20 reps Followed with a double header of indoor soccer. Didn't sub out, either, so I had plenty of energy in the legs. Still going to do a final depletion tomorrow, mainly focusing on legs, and probably a once-over on the rest of the body. I went a little bit over in carbs today, so I may need it. Nutrition: No fasting today. Woke up and had a shake. Trutein + MCT oil shake 2 lbs grilled shrimp + 3 bell peppers + salad + fat free dressing Totals: 1175 cals, 71g carbs, 16g fat, 191g protein |
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06-26-2013, 06:29 AM | #813 |
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Quote:
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06-26-2013, 11:37 AM | #814 |
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No, but that sounds delicious!
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06-26-2013, 10:29 PM | #815 |
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Started Wendler's 5/3/1 on Monday - pretty excited. I'm doing the Triumvirate assistance work.
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06-26-2013, 10:31 PM | #816 |
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06-26-2013, 10:59 PM | #817 |
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See good results? Did you train 3 or 4 days a week? I'm doing 4 a week, I did Bench/Assistance Monday, Squat/Assistance tonight, Military/Assistance tomorrow, and Deadlift/Assistance Saturday. I'm following the more conservative programming (.65, .75, .85) on week 1 etc. I just couldn't bring myself to do the Boring But Big but it seems to be pretty popular.
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06-27-2013, 12:01 AM | #818 | |
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Quote:
I did 4 days a week. The only reason I did Boring But Big was for time-saving purposes. I often had to lift and then get straight to a soccer game, so it's just easier to do BB Bench and then stay there for a while instead of jumping to something else a few times. |
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06-27-2013, 12:23 AM | #819 | |
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Quote:
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06-27-2013, 12:26 AM | #820 |
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Provided you start low enough and follow the spreadsheet (you're using a spreadsheet I hope), there's no way you won't progress.
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06-27-2013, 12:50 AM | #821 |
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For week one I just used a calculator lol. Wendler didn't have a spreadsheet set up in the e-book.
Last edited by lead_block; 06-27-2013 at 01:07 AM.. |
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06-27-2013, 01:07 AM | #822 | |
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Quote:
http://forum.bodybuilding.com/showth...7563303&page=1 |
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06-27-2013, 01:08 AM | #823 |
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Day 17:
Workout: Did a minor re-depletion workout because I went too high on carbs yesterday. Didn't do much, and nothing to cause a lot of crazy fatigue. Just super light weight done really slowly. Leg Extension - 3 sets, 15 reps Leg Curl - 3 sets, 15 reps Machine Fly - 3 sets, 20 reps Reverse Fly - 3 sets, 20 reps Shoulder Press - 2 sets, 15 reps Bicep curls - 2 sets, 20 reps Cable Crunch - 3 sets, 20 reps Leg Extension - 3 sets, 20 reps Leg Curl - 3 sets, 20 reps Nutrition: 32 oz grilled chicken breast + salad Casein shake Totals: 1262 cals, 28g carbs, 18g fat, 246g protein |
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06-27-2013, 01:32 AM | #824 |
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[QUOTE=Silock;9778754]Use this one; it's amazing.
QUOTE] Nice! |
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06-27-2013, 06:35 AM | #825 |
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[QUOTE=lead_block;9778760]Just take your time with it and remember its slow progress. Also don't leave out the conditioning. Hitting a hill 2x a week definitely counts as additional leg work.
I've been on it for the last ~8 months, using more of a bodybuilding assistance template. |
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