*.* 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.

[Aspengc8]

Originally Posted by Silock

Based on your pics, I'd still keep trying to lose weight before I went for the muscle building, but that's just me. If you need a mental break from a deficit diet, that's completely understandable. You can always resume dieting; just don't make "bulking up" an excuse to go crazy.

I think because of his long lay-off & beginner status, he might be able to recomp by keeping cals close to maintenance. And when I say close to, I assume their will be days where he goes over and under which will balance out in the long run.

I would run that for 3 months, lifting my ass off and making no adjustments to diet. Evaluate after that, and if he is not making any progress, then we know he needs to pick a single goal and focus that for the next 3. I think Lyle McD's generic bulking program with UD 2.0 would be a good candidate for him, especially since he is used to low carb/keto lifestyle.

But I do agree with you on the being lean part before adding size. I usually hover around 12-13%, which is not that lean by any standard but I'm fine with it. When I feel I am getting too soft or abs are completely gone (maybe up near 15%), I usually either cut all carbs out during the day except for pre and post workout, or I add in an additional sprint/prowler day. Usually the pre since I hate doing cardio, except for flag football on sunday which is my cardio day.

[Aspengc8]

Originally Posted by GordonGekko

Yeah I'll admit I'm no expert, it's just what has worked for me in the past.

My goal when I work out though is to look like B.Pitt when he was in Fight Club, that type of body. The GI Joe type build. I think this is what Buck is after from what I've read. If Buck wants to get huge then watching carbs is definitely not in the gameplan.

You dont need to lift weights or go to the gym to look like brad pitt from fight club. Just do some running and p90x or insanity.

[BigBeauford]

Anyone else here running a lot lately? I have been following a book called "Run Less, Run Faster". It outlines three key runs a week, and really helps speed you up. After a month, I was able to run a 10K in 55 minutes, when I was barely able to do 2 miles without dying.

[Silock]

Originally Posted by Aspengc8

I think because of his long lay-off & beginner status, he might be able to recomp by keeping cals close to maintenance. And when I say close to, I assume their will be days where he goes over and under which will balance out in the long run.

I would run that for 3 months, lifting my ass off and making no adjustments to diet. Evaluate after that, and if he is not making any progress, then we know he needs to pick a single goal and focus that for the next 3. I think Lyle McD's generic bulking program with UD 2.0 would be a good candidate for him, especially since he is used to low carb/keto lifestyle.

But I do agree with you on the being lean part before adding size. I usually hover around 12-13%, which is not that lean by any standard but I'm fine with it. When I feel I am getting too soft or abs are completely gone (maybe up near 15%), I usually either cut all carbs out during the day except for pre and post workout, or I add in an additional sprint/prowler day. Usually the pre since I hate doing cardio, except for flag football on sunday which is my cardio day.

Yeah, he can FOR SURE do this. I was just stating it as a personal preference for "bulking." I hate bulking when I'm already carrying some fat.

[Saul Good]

Originally Posted by BigBeauford

Anyone else here running a lot lately? I have been following a book called "Run Less, Run Faster". It outlines three key runs a week, and really helps speed you up. After a month, I was able to run a 10K in 55 minutes, when I was barely able to do 2 miles without dying.

I started running last spring. I'm not great, but I enjoy it. Currently, I run just slightly over an 8:00 pace, but I could probably get just under that if I were competing in a 10k or maybe about 7:45 in a 5k.

It's a great way to lose weight and burn off stress. I've been running 3-4 times a week, but I've just started doing sprints again as well. I will probably run 2-3 times a week and do the sprints 2-3 times as well. The sprints are hell, but they build muscle quickly. You will see visible changes in your body in just a few weeks if my past experience is any indication.

[Saul Good]

Originally Posted by Silock

I would if my training schedule were any kind of predictable. But because I always lift before a soccer game, and my games are at random times, it's hard to schedule it normally.

I'd LOVE to have a lifting partner, but as it is, I end up just asking random dudes that look like they know how to spot for a spot. Sometimes it works, sometimes it doesn't.

What gym do you use?

[Silock]

24 hr Fitness

[Saul Good]

Originally Posted by Silock

24 hr Fitness

On 121st?

[Sannyasi]

Originally Posted by Buck

Yeah that sounds like a plan. It's hard because I've been obsessed with my diet for 20 months now. Hard to stop.

I'm going to be the tenth guy to tell you to start working on gaining strength. I'e been down the skinny fat road and its not fun at all, its just as bad as being fat.

I got to a point in my weight loss where I was very skinny (around 150 lb) but still had a belly and still was around 25-30% body fat. I knew I needed to gain muscle but as a former fat guy it was hard for me to eat enough to gain muscle, because I had trained myself to fight hunger for so long and because I was terrified of putting the weight back on. Weight loss may be your ultimate goal but in reality you need to replace that fat with muscle mass. Don't be afraid to slow down your weight loss to make sure you do it the right way.

[Silock]

Originally Posted by Saul Good

On 121st?

75th and Metcalf

[Buck]

So this is the regimen I've been doing. If I do Friday/Saturday today and go to the gym tomorrow (my roommate is going for the first time tomorrow and wants me to come), is there any lifts I can do or should I stick to light cardio and rest til Monday?

Edit: Nevermind, just gonna take today off and lift tomorrow

UPPER/LOWER
Mon: Lower (Quadricep focused)
Squat: 3-4 sets x 3-8 reps with full rests
SLDL: 3 x 5-8 with full rests
Leg press: 3 x 15-20 with full rests
Leg curl: 3 x 15-20 with short rests
Calf raise: 3 x 12-20 (5 seconds down, 5 seconds pause at bottom)

Tue: Upper (Chest and back focused)
Flat bench: 3-4 sets x 3-8 reps with full rests
Seated Row: 3-4 x 5-8 with full rests
Pec Deck- 3 x 12-15
Lateral DB raise- 3 x 10-12 with full rests
Pulldown/chin: 3 x 5-8 with short rests
Triceps (your choice - preferably something compound like skullcrushers): 3 x 8-10 with full rests
Seated DB Curls 3 x 8-10 with full rests

Thurs: Lower (glute/ham focused)
Deadlift- 3-4 sets x 3-6 reps
Front Squat- 3 x 3-8
leg ext- 3 x 15
Calf raise - 3 x 12-20 (with drop sets)
Bike Sprints—10 minutes total and sprint for 10 second at every minute interval

Friday or Saturday: Upper (Shoulder and arm focused)
Incline Dumbell press 3-4 sets x 6-8 reps
Wide grip chin 3-4 x 5-8
Wide Grip Upright Row- 3 x 8-12
Reverse Pec Dec 3 x 8-15
One arm DB Row- 3 x 6-12
Triceps (2 exercises of your choice): 1st exercise (OH DB Extension)—3 sets x 8-12 reps...2nd exercise(Cable Pushdowns)--3 x 10-20
Biceps (2 exercises of your choice): 1st exercise (BB Curls)—3 sets x 8-12...2nd exercise(Cable Curl)--3 x 10-20

[Buck]

Originally Posted by Buck

Friday or Saturday: Upper (Shoulder and arm focused)
Incline Dumbell press 3-4 sets x 6-8 reps
Wide grip chin 3-4 x 5-8
Wide Grip Upright Row- 3 x 8-12
Reverse Pec Dec 3 x 8-15
One arm DB Row- 3 x 6-12
Triceps (2 exercises of your choice): 1st exercise (OH DB Extension)—3 sets x 8-12 reps...2nd exercise(Cable Pushdowns)--3 x 10-20
Biceps (2 exercises of your choice): 1st exercise (BB Curls)—3 sets x 8-12...2nd exercise(Cable Curl)--3 x 10-20

I need a replacement exercise for the Wide Grip Chins.

I could only do 1 total.

Want something that might hit the same muscle groups until I can get the strength to do these.

Another note, Incline Dumbbell Press I did 45 lb dumbbells in each hand which is barely lower than what I was doing when I quit back in January (when I first started back then I could only lift 15 lbs in each hand). So I'm glad I didn't lose too much strength.

[O.city]

Originally Posted by Saul Good

I started running last spring. I'm not great, but I enjoy it. Currently, I run just slightly over an 8:00 pace, but I could probably get just under that if I were competing in a 10k or maybe about 7:45 in a 5k.

It's a great way to lose weight and burn off stress. I've been running 3-4 times a week, but I've just started doing sprints again as well. I will probably run 2-3 times a week and do the sprints 2-3 times as well. The sprints are hell, but they build muscle quickly. You will see visible changes in your body in just a few weeks if my past experience is any indication.

Explain more ago this, interested I am

[lewdog]

Originally Posted by Buck

I need a replacement exercise for the Wide Grip Chins.

I could only do 1 total.

Want something that might hit the same muscle groups until I can get the strength to do these.

Do assisted wide grip chins. Start with the stack and as you get stronger use less and less of the stack until you are doing them without needing assistance.

[Saul Good]

Originally Posted by O.city

Explain more ago this, interested I am

I shoot for a three day rotation of running about five miles, sprints (3 minute slow jog, 30 seconds of all out sprinting...your body should be trying to shut down about 15 seconds into the sprint, or you aren't going hard enough. After each sprint, you jog for 90 seconds and sprint again. You do this 6-8 times and then jog for three minutes at the end. The entire thing should take about 20 minutes. It's absolute hell, but it's over quickly). Day three is a rest day.

Actually, I do the sprints, then the run, then the day off. For whatever reason, I have great runs the days after I do the sprints. They seem effortless, and I'm not a great runner by any stretch. I would thoroughly encourage anyone to try it and tell me what you think.

The sprints are designed to increase natural HGH production by something like 500%. After doing them last year, I believe it. I gained noticeable muscle after a couple of weeks, and I literally started getting acne...including on my back like you see some juicers get. It wasn't terrible, but I felt like I was in high school again...sex drive went WAY up, too.