*.* 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.

[NewChief]

Originally Posted by BigBeauford

How devastating are the effects of booze to a workout plan?I have fixed most other issues in diet and exercise,but can't stop the beer just yet.

I've reconciled myself to never really getting the ripped body I could due to how much I drink. I'm still in good shape and have a good body, but I won't be ripped like Silock as long as I'm drinking two or more drinks a night. I'm okay with that.

[RunKC]

Originally Posted by Silock

Just eat small, protein filled meals after a 16 hour fast. Stay as low on the calories as you can. Below 1200 is fine, if you can do it.

And yeah, you're probably going to crash out of this at some point. You didn't really have a plan going in, and you're on a crazy short timetable. Not a recipe for lasting success.

Well after this timetable is over, I'm gonna try to keep on this diet. Working out 3x a week and eating healthy. I just don't want to gain the weight back like most people do when they try quick fixes.

[Hammock Parties]

Yeah I think alternate day fasting + 0 carb would be the most efficient way to burn fat without going crazy.

[Hammock Parties]

Originally Posted by NewChief

Anyway, she told my wife that I was "a beast."

3some make it happen

[NewChief]

Originally Posted by Alex Smith HATER

3some make it happen

Her face isn't all that attractive to me. Absolutely amazing lower body, though.

[lewdog]

Wendler came out with a Beyond 5/3/1 book. Not sure all the changes from the previous one's but supposed to offer way more variety and tips to tweak the program to your liking. Thinking about getting it but wondered if anyone else had gotten it yet and if the differences are really worth the purchase?

http://articles.elitefts.com/trainin...y-jim-wendler/

[lead_block]

[QUOTE=lewdog;9783551]Wendler came out with a Beyond 5/3/1 book. Not sure all the changes from the previous one's but supposed to offer way more variety and tips to tweak the program to your liking. Thinking about getting it but wondered if anyone else had gotten it yet and if the differences are really worth the purchase? QUOTE]

I bought the original 5/3/1 book a few days ago and pretty much everything listed in there was stuff he had posted online but just came together in his book. I don't know if Beyond 5/3/1 is any different.

[Silock]

Day 19:




Workout:

Took it somewhat easy so I didn't stress my body out too badly for tomorrow's power workout. Just used heavier weight and stopped 2 reps short of failure.

Leg Press - 2 sets, 8 reps
Leg Curl - 2 sets, 8 reps
BB Bench - 2 sets, 10 reps
Seated Cable Row - 2 sets, 8 reps
Incline BB Bench - 2 sets, 8 reps
Pulldown - 2 sets, 10 reps
Lat Raise - 2 sets, 12 reps
DB Curls - 2 sets, 8 reps
Tricep Rope Pushdown - 2 sets, 8 reps

Nutrition:

Carbed up a little harder than usual, but still within the 8g/lbs guideline.

Iso Sensation Shake x 2
Oranges
Pancakes w/ sugar free syrup
After dinner mints
Cornbread
Boulevard beer!
2 sweet potatoes
Rice cakes
Pasta w/ grilled chicken
Angel food cake w/ sugar free syrup and fat free Cool Whip
After dinner mints

Totals: 6,556 cals, 1,253g carbs, 43g fat, 237g protein

[Silock]

Day 20:

Bloated up nicely. Yay. /sarcasm





Workout:

Well, the GOOD news is that I'm not losing too much muscle and/or my CNS isn't getting fatigued. The BAD news is that progression on most of my lifts has pretty much stalled. My top sets on my 5-rep lifts were mostly failed (deadlift was a struggle, and lost form badly, squat was the only "easy" one).

At least, I think so, because my "spotter" helped WAY too much on bench. I could tell he was getting in some row work on my heavy set, but by the time I was done, I was too fatigued to get in another set. FAWK. I HATE THAT. LEARN TO LEAVE THE ****ING BAR ALONE UNLESS I TELL YOU TO. I EVEN SAID THAT.

Aside from that, my 90% drop sets are where my top sets were the week before I started the diet, and they're easy enough to complete, even after putting a lot of effort into the top set. So, I'm most likely not losing muscle, but progression just isn't going to happen. Bummer. So, I gotta switch up the training a bit. I think I'm going to switch to 5x5, sets across with lower weight. Should still allow for good working sets, but without the need to work at such high levels that I start getting burned out from stressing out the CNS too much.

Bench - 5RM (9 reps, lol "spotter"), 90% 5R (6 reps), 85% 5R (6 reps)
Dead - 5RM (5 reps, 4th with the worst form ever), 90% 5R, 85% 5R
RFESS - 5RM, 90% 5R, 85% 5R
Military Press - 5RM (2 reps, 3rd rep halfway, held for about 5 seconds, but couldn't push through it), 90% 5R, 85% 5R
BB Row - 3 sets, 5RM across

Nutrition:

4 cups Cocoa Dyno Bites + 1.5 cups skim milk
Grilled chicken breast
Iso Sensation shake
Oranges
Salad
ON Casein shake

Totals: 1937 cals, 274g carbs, 16g fat, 173g protein

[morphius]

Well, had some issues late lat year and put on some weight, have to stop eating when depressed... Any way, have been busting my ass the last month and a half. Wasn't dropping weight, but was putting on muscle. Dropped the post workout protein shake and am now shedding off the pounds. Was a bit surprised by this, but I guess I'll add it back in when I get closer to my goal weight and see if that ends up raising my goal weight. Biggest problem I have now is that I need heavier dumbells.

Fun times.

[Hammock Parties]

That doesn't make a lot of sense unless your protein shakes were made of ice cream.

[morphius]

Originally Posted by Alex Smith HATER

That doesn't make a lot of sense unless your protein shakes were made of ice cream.

I probably shouldn't have mixed it with milk, but it was good that way, lol. Outside of that, didn't make a lot of sense of to me either. But I'm going to roll with it for now.

[Silock]

Make shakes with water.

[Silock]

Day 21:

Spent most of the night and this afternoon pissing like a race horse. Coming down off the carb load, even while I was still eating carbs just released a ****load of water. Annoying, but at least the bloat is gone.

Progress is slow, but steady. I can definitely see a difference in lower back body fat compared to week 1.




Workout:

Indoor soccer game.

Nutrition:

Salad
Grilled peppers + grilled chicken
Sweet potato
Grilled chicken salad w/ fat free mayo
2 Weight Watchers Fudge bars

Totals: 1372 cals, 155g carbs, 17g fat, 158g protein

[RunKC]

I've lost 8.3 lbs. I have 1.7 to go by Wednesday. This is gonna be a photo finish.

I feel great though. My pants feel loose and my body feels better.