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Old 08-13-2014, 01:44 PM  
penguinz penguinz is offline
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*.* 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.
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Old 08-26-2014, 12:56 PM   #91
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If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
Yes, and I don't want anything that I have to monitor dosage.
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Old 08-26-2014, 01:02 PM   #92
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*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).

Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.
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Old 08-26-2014, 01:12 PM   #93
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Old 08-26-2014, 06:45 PM   #94
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Originally Posted by KC native View Post
Another question for you guys. How many calories do you think I'm burning during these workouts? I'm pretty strict about 1-2 minute rest time between sets.
Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
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Old 08-26-2014, 07:54 PM   #95
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Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.
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Old 08-26-2014, 08:04 PM   #96
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Old 08-27-2014, 09:47 AM   #97
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Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
Yes, I'm working towards heavier weights. My shoulders (rotator cuffs) are what's really holding back my bench weights right now.

I'm also working my dead's up too. I had a pretty bad lower back injury (dr said I might have slipped a disc). I'm finally getting to the point where I can push on that lift again.

The nagging shoulder and lower back injury are what prompted me to start working out again. I'm finally getting some progress with the dead lifts. I tweaked my shoulder again last Saturday so I did legs Monday and put an hour on the elliptical last night.

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Originally Posted by ThaVirus View Post
Definitely need to get your weight up but it's all good. Not everybody is a gym rat beast.

When you say 4x8 135 do you mean you do 4 sets of 8 reps at 135 pounds or is that the weight you end up at for the final set?

You should get some variation in there to push yourself. Otherwise you're just spinning your wheels, partna.
All 4 sets at the same weight. With the exception of incline bench, I set a weight that makes me struggle to get all the reps done in a set and fail on the last rep of the last set. I move up in weight when I can nail all the reps across all the sets.
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Old 08-27-2014, 09:53 AM   #98
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Too much fluff work in those workouts. And no offense, but I'd like to see you pushing some heavier poundages for your size.
And what do you consider the fluff in there?
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Old 08-27-2014, 10:01 AM   #99
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If he's not going to count his macros because it's too time consuming, there's no way I'm recommending anything that requires monitored dosage lol
And I just figured out that the app I've been using to track calories does macros too. So not as big a pain as I thought although the database for the foods isn't perfect.
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Old 08-27-2014, 10:58 AM   #100
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And what do you consider the fluff in there?
You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.
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Old 08-27-2014, 11:55 AM   #101
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You only need to do bench, O/H BB press, squat, deadlift, chins, curls, and Power Cleans for novice lifters. This is covered in Starting Strength.
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
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Old 08-27-2014, 12:12 PM   #102
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I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.
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Old 08-27-2014, 12:23 PM   #103
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Fair enough. Strength training will accomplish that though. Most good lifters build a strength foundation then add in the types of assistance lifts (fluff) your doing as they progress to intermediate and advanced levels. More than one way to skin a cat though. Bench, Squats, and Deads will remain the staple of any good program (powerlifting or bodybuilding) I emphasize the book because it gives detailed instruction on how to do the lifts. Most people squat like shit.
Yes, I agree. I'm a form nazi (which is why I've been using the hack squat instead of a barbell after tweaking my lower back a little over a month ago, next Monday I'll be back on the barbell). One of the few things my HS coaches did well was coaching form in the weight room.

Edit: One of my favorite things to do at the gym is laugh at the people who throw a bunch of weight around with no form.
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Old 08-27-2014, 02:49 PM   #104
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Originally Posted by KC native View Post
I can't do O/H press. My shoulders won't take it. I injured my AC joint playing football in HS. Our "sports medicine doctor" trainer misdiagnosed it so I played through it and it still ****s with me today.

Cleans are the same thing as O/H press.

My goals aren't just strength training either. I don't really care what number I'm lifting. I'm trying to get back into general shape and to look better.
Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.
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Old 08-27-2014, 03:07 PM   #105
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Then you need to stay away from bench press as well. Do barbell presses.

Or just sack up and deal with some pain. ;-) I have separated both AC's, have arthritis in both as well as tears in both RC's. I still do heavy bench and shoulder press. I just live with not being able to lift my arm above waist level the rest of the day.
I ignore the pain on bench.

The problem with O/H press for me isn't actually lifting the weight. It's when my shoulder fails which isn't really predictable. When it fails, I'm usually half way through the rep and I can't control the weight on the way back down. I've smacked myself in the head with dumbbells and lost weights off of a barbell when using that. So, I just avoid doing the exercise.
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