*.* 2012 General Fitness Thread *.*

[Buehler445]

Gosh I hope it isn't a rotator cuff. Those are a bitch.

[MrNightly]

I used to do Insanity, and absolutely loved it. I recently started instructing at a new gig in town called KOSAMA. It's a blast, group setting type workout. Cover's everything from Plyo, Upper/Lower body, Kettle Bells, Kickboxing, Circuits and Abs. Plus its easy to keep motivated in the group setting instead of working out alone.

Lot's of guys and girls getting their 2012 off to a right start with KOSAMA. I really enjoy the cardio aspect of it.

I used to do heavy lifting and just got tired of the bulk and lack of speed. When I started martial arts a few years ago, I stopped heavy lifting. I miss the burn at times, but absolutely love the quickness and agility I gained without the heavy weights.

Here's to 2012 and beyond!!!

[Omaha]

Originally Posted by MrNightly

I used to do Insanity, and absolutely loved it. I recently started instructing at a new gig in town called KOSAMA. It's a blast, group setting type workout. Cover's everything from Plyo, Upper/Lower body, Kettle Bells, Kickboxing, Circuits and Abs. Plus its easy to keep motivated in the group setting instead of working out alone.

Lot's of guys and girls getting their 2012 off to a right start with KOSAMA. I really enjoy the cardio aspect of it.

I used to do heavy lifting and just got tired of the bulk and lack of speed. When I started martial arts a few years ago, I stopped heavy lifting. I miss the burn at times, but absolutely love the quickness and agility I gained without the heavy weights.

Here's to 2012 and beyond!!!

Congrats on the new gig. Kosamas are popping up all over Omaha. There's one about a mile from my house.

[Brock]

X2 on working out in a group setting. Makes it a lot harder to say "nah, I'm not going tonight".

[KCUnited]

I'm reading up on Rippetoe's 3x5 and would like to start it as a novice. However, I have a reconstructed knee with a limited range of motion, about 90 degrees. My knee is stable, but is caked with scar tissue limiting my rom (I've had it scoped twice). No way I can do a proper squat as I can't get my hips lower than my knees.

Any way I can do this workout with a squat alternative?

TIA

[Silock]

Have you tried box squats? You could try hack squats, if you have the machine.

[KCUnited]

Originally Posted by Silock

Have you tried box squats? You could try hack squats, if you have the machine.

Good thinking on the box squat. I'll try them both in the morning. Rep.

[NewChief]

Trying to get my bench up to 225 working weight. Been at it forever. Any thoughts on whether throwing incline bench helps or hurts this effort? I should add that I've made steady progress lately and threw it up 3 times today (trying to get to 5 reps), but I've pondered adding incline in as well.

[Aspengc8]

Originally Posted by NewChief

Trying to get my bench up to 225 working weight. Been at it forever. Any thoughts on whether throwing incline bench helps or hurts this effort? I should add that I've made steady progress lately and threw it up 3 times today (trying to get to 5 reps), but I've pondered adding incline in as well.

How many times per week are you benching now, and at what loads? What type of assistance work are you doing?

[NewChief]

Originally Posted by Aspengc8

How many times per week are you benching now, and at what loads? What type of assistance work are you doing?

I'm doing 3x5: 185, 205, 215 (I tried 225 for 3rd set this week and got it 3 times). 3 times per week. I also do deads, squats, weighted pullups, military.

[D-Train6906]

Originally Posted by NewChief

I'm doing 3x5: 185, 205, 215 (I tried 225 for 3rd set this week and got it 3 times). 3 times per week. I also do deads, squats, weighted pullups, military.

3 times a week sounds a bit much to hit chest. what other exercises do you do on "chest" day?

[NewChief]

Originally Posted by D-Train6906

3 times a week sounds a bitch much to hit chest. what other exercises do you do on "chest" day?

I do that full body workout (bench, dead, squat, military, pullups) 3 times a week. Off days I usually do some kind of interval cardio/weight circuit (if I do anything) like kettlebell swings, rowing machines, jump rope, burpee, box jumps, etc..

[el borracho]

Originally Posted by NewChief

Trying to get my bench up to 225 working weight. Been at it forever. Any thoughts on whether throwing incline bench helps or hurts this effort? I should add that I've made steady progress lately and threw it up 3 times today (trying to get to 5 reps), but I've pondered adding incline in as well.

Well, incline bench shouldn't hurt your flat bench, as long as you are doing the flat bench first.

Free advice:
1. Be committed to your training. Don't skip days and don't eff around while you are at the gym. Concentrate on what you are doing.
2. Bench first, before you do any other exercise.
3. Have a spotter ready for your heavy sets. Spotters allow you to push yourself for extra weight and/or extra reps.
4. Write down your lifts each time. It is easier to track progress and provides some motivation to know exactly what you did last time. Each time you go, do something more than the last (one more rep or five extra pounds each time will eventually make a big difference).
5. Listen to your body. You should know in a few weeks if your routine is working or not.
6. Visualization and/or positive thinking. Tell yourself you can do it and picture yourself doing it.
7. Eat to support your workouts.
8. Rest to support your workouts.
9. Limit your cardio. Cardio and bulking/strength training do not go together.

[Silock]

Decline > incline

Works more muscle

[Brock]

Adding more reps to a "max" weight is something I've never been any good at. I get to where I want to weight wise, but 4 or 5 reps is all I get out of it. I should add I don't use a spotter, so I probably am not going all out effort wise.