*.* 2013 General Fitness Thread *.*

[penguinz]

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.

[lewdog]

Originally Posted by lead_block

For those of you interested in weight training I'd recommend visiting The_Guardian's site at lift run bang. His blog consists of outlooks on training and life.

Just read a bit on there. Looks like a good read.

Is he actually the one that blogs? "The Guardian"...He's Paul?

[lead_block]

Originally Posted by lewdog

Just read a bit on there. Looks like a good read.

Is he actually the one that blogs? "The Guardian"...He's Paul?

yup. I hope he doesn't mind me mentioning it.

[Aspengc8]

Originally Posted by Silock

Day 47:

SO CLOSE TO THE END.

I'm still amazed that the measurements read 8.5%. Maybe I have more essential fat than normal, because this sure screams "less than that" to me. Oh well.






Last weight workout before drinking and pizza and CAKE begins:

Numbers are down slightly across the board, but to be expected considering I have even less glycogen than I did on Wednesday.

Leg Extension - 3x8 @ 225
BB Bench - 3x8 @ 185, 1x15 @ 155
BB Row - 1x8 @ 155 (heart rate SKYROCKETED, so I backed the weight down), 2x8 @ 145, 1x15 @ 115
Shoulder Press - 1x8 @ 115, 1x8 @ 125, 1x8 @ 130, 1x8 @ 135, 1x15 @ 105
Leg Curl - 3x8 @ 145
Seated Cable Row - 3x8 @ 185, 1x15 @ 135
Incline BB Bench - 3x8 @ 155, 1x14 @ 105
1A DB Curl - 1x8 @ 40, 2x8 @ 37.5, 1x20 @ 27.5
1B Tricep Rope - 3x8 @ 60, 1x20 @ 40
1C Cable Crunch - 4x15 @ 110

Nutrition:

Protein shakes
Chicken breast and fat free mayo

Totals: 1,030 cals, 15g carbs, 18g fat, 208g protein

Looking lean as FK. Good job dude.

[lead_block]

Anyone done the Texas Method. That's what I'm doing now, got tired of running Madcow for the last year and a half. I've programmed hopped a little bit lately but I'm sticking to TM now.

[Omaha]

I rolled my ankle at the end of my run on Sunday. I was looking at my phone trying to turn off my GPS activity tracker and I stepped on a large rock in the street. My phone flew one direction I went another. I iced it most of the day yesterday, but it's pretty swollen. I guess it'll just be upper body days for me this week.

[lewdog]

Originally Posted by lead_block

yup. I hope he doesn't mind me mentioning it.

Well thanks for the heads up. Good reading on there. I liked his facebook page as well.

[Silock]

Originally Posted by lead_block

Anyone done the Texas Method. That's what I'm doing now, got tired of running Madcow for the last year and a half. I've programmed hopped a little bit lately but I'm sticking to TM now.

I do TM. I like it the best. I love the two week cycle but that it also gives me more frequency than 531. But it isn't as intense as the intermediate 5x5 is.

[Silock]

Originally Posted by Aspengc8

Looking lean as FK. Good job dude.

Thanks

[Silock]

Originally Posted by Omaha

I rolled my ankle at the end of my run on Sunday. I was looking at my phone trying to turn off my GPS activity tracker and I stepped on a large rock in the street. My phone flew one direction I went another. I iced it most of the day yesterday, but it's pretty swollen. I guess it'll just be upper body days for me this week.

I thought functional fitness prevented stuff like that! heal up soon, man.

[lewdog]

Originally Posted by Silock

I thought functional fitness prevented stuff like that! heal up soon, man.

Holy ****, I was just going to post something similar!



Omaha, maybe Crossfit will teach you the functionality to STOP before you **** with something and aren't seeing where you are going. Ask your trainer for a workout to target that next time! How about wall ball shit with a blindfold or something???

[NewChief]

Originally Posted by Silock

I thought functional fitness prevented stuff like that! heal up soon, man.

Give him a break. It's been a while since they worked Bulgarian split squats while balancing on two medicine balls into their WOD.

[lead_block]

Originally Posted by Silock

I do TM. I like it the best. I love the two week cycle but that it also gives me more frequency than 531. But it isn't as intense as the intermediate 5x5 is.

IDK 5x5 volume day is pretty intense. Where on Madcow ramping the sets up led to only a couple intense sets a session. Really one top intense set. My squat severely suffered on Madcow cause I wasn't getting enough intensity. So my only alteration to the TM is sets across heavy squats on both Monday and Friday to get my squat back up.

I'm also doing Power Cleans now as opposed to Barbell Rows on Madcow.

[Silock]

Originally Posted by lead_block

IDK 5x5 volume day is pretty intense. Where on Madcow ramping the sets up led to only a couple intense sets a session. Really one top intense set. My squat severely suffered on Madcow cause I wasn't getting enough intensity. So my only alteration to the TM is sets across heavy squats on both Monday and Friday to get my squat back up.

I'm also doing Power Cleans now as opposed to Barbell Rows on Madcow.

I feel like Madcow is intense ALL THE TIME. At least with TM, you get 1 week where you do 1 day of bench and then the next week, it's a M/F bench thing. That spacing is just about perfect for me.

Madcow is like . . . "Hey, I know you just did 4 weeks of progression and hit a new PR on Friday, so let's do that plus 2 more reps on Monday. And then let's set a new PR on Friday."

Fffffffffffffffffffffffffuuuuuuuuuuuuuuuuuuuuuuu

[lead_block]

Originally Posted by Silock

I feel like Madcow is intense ALL THE TIME. At least with TM, you get 1 week where you do 1 day of bench and then the next week, it's a M/F bench thing. That spacing is just about perfect for me.

Madcow is like . . . "Hey, I know you just did 4 weeks of progression and hit a new PR on Friday, so let's do that plus 2 more reps on Monday. And then let's set a new PR on Friday."

Fffffffffffffffffffffffffuuuuuuuuuuuuuuuuuuuuuuu

lol yeah I found myself resetting a lot. My bench responded pretty well then the pendelum swing seemed to come along. The TM seems set up a little smarter. Both programs do require recovery. So these programs are easier ran at a caloric excess with plentiful sleep.

[Buehler445]

Originally Posted by Omaha

I rolled my ankle at the end of my run on Sunday. I was looking at my phone trying to turn off my GPS activity tracker and I stepped on a large rock in the street. My phone flew one direction I went another. I iced it most of the day yesterday, but it's pretty swollen. I guess it'll just be upper body days for me this week.

Compress the **** out of it. Keep compression on it as much as possible.

Also, buy one of these and wear it awhile after you get going again.

http://www.roadrunnersports.com/rrs/products/PRO005/