Home Mail MemberMap Chat (0) Wallpapers
Go Back   ChiefsPlanet > The Royal Lounge

Reply
 
Thread Tools Display Modes
Old 01-02-2012, 11:56 AM  
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 
Join Date: Mar 2003
Casino cash: $38155
*.* 2012 General Fitness Thread *.*

Welcome to 2012! Now get your ass in top physical condition!

**From the 2011 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.

Last edited by penguinz; 01-03-2012 at 06:38 AM..
Posts: 7,472
penguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 02-02-2012, 06:31 AM   #301
Aspengc8 Aspengc8 is offline
Veteran
 

Join Date: Dec 2005
Casino cash: $6195
Quote:
Originally Posted by NewChief View Post
No anabolics... and thanks for the tip. You think twice a week for the full body would be ample? I'd actually prefer that because it would free me up on the third day to do some other stuff that I enjoy in the gym (more kettlebell related stuff).
What you are doing is fine for a strength program. You may want to re-calculate your max's based on your last heavy workout, and start the cycle over. When was the last time you had a de-load week?

Also look into W. (name withheld)'s 5/3/1 strength program. It's similar to all the starting strength/madcow/whatever else name strength routines, but has a bit more 'accessory' work you include tailored to your goals. Shoot me a PM if you want the ebook.
Posts: 1,021
Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.Aspengc8 has just been standing around suckin' on a big ol' chili dog.
  Reply With Quote
Old 02-02-2012, 06:28 PM   #302
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $18322
Quote:
Originally Posted by Aspengc8 View Post
What you are doing is fine for a strength program. You may want to re-calculate your max's based on your last heavy workout, and start the cycle over. When was the last time you had a de-load week?

Also look into W. (name withheld)'s 5/3/1 strength program. It's similar to all the starting strength/madcow/whatever else name strength routines, but has a bit more 'accessory' work you include tailored to your goals. Shoot me a PM if you want the ebook.
I have all 3 of the 5/3/1 e-books. The 1st and 2nd editions plus the powerlifting editions.

I love the concept of 5/3/1 but I do manipulate the accessory work differently than he suggests.
__________________




Quote:
Lewdog's record in Royals game threads: 11-9.
Posts: 14,835
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
  Reply With Quote
Old 02-03-2012, 09:50 AM   #303
Buck Buck is offline
Take a Chill Pill
 
Buck's Avatar
 

Join Date: Nov 2006
Location: San Diego
Casino cash: $1935
Someone posted this in the other thread

http://www.muscleandstrength.com/wor...n-routine.html

I plan on following that.

The gym I go to doesn't have a leg press machine or a seated calf raise machine (for leg day - tuesday). Any recommendations on what I can do to replace those workouts?
Posts: 42,185
Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.Buck is obviously part of the inner Circle.
  Reply With Quote
Old 02-03-2012, 05:42 PM   #304
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $8185
That routine sucks, especially for a newbie. You should do Starting Strength..
Posts: 17,428
Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.
  Reply With Quote
Old 02-04-2012, 01:21 PM   #305
-King- -King- is offline
▓▓▒▒▒▒▒▒▒▒▒▒▒▒▓▓
 
-King-'s Avatar
 

Join Date: Jan 2009
Casino cash: $14100
The reps on that routine are ridiculous. Wow.
__________________
43-8
Posts: 40,149
-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.-King- is obviously part of the inner Circle.
  Reply With Quote
Old 02-04-2012, 01:29 PM   #306
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $18322
Quote:
Originally Posted by -King- View Post
The reps on that routine are ridiculous. Wow.
Yea that routine blows. People think if they get a huge pump (high reps), that they are working their body harder, which is retarded.
__________________




Quote:
Lewdog's record in Royals game threads: 11-9.
Posts: 14,835
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
  Reply With Quote
Old 02-06-2012, 02:54 PM   #307
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 

Join Date: Mar 2003
Casino cash: $38155
Going Too Low

The best range for muscle growth is 8-12 reps per set. Consistently doing 7 or fewer reps with heavier weights may feed your pride in the gym, but it won’t build as much muscle as moderate reps with moderate weights. A recent study found that when subjects used a weight that allowed them to complete 25-30 reps per set, they increased muscle protein synthesis (the process that leads to muscle growth) by 60% more than when they did sets with a weight that limited them to 4 reps. What’s more, going too heavy often leads to truncated reps. This is especially true of leg presses. It’s likely you can use more metal with this exercise than any other.
This stokes your ego, and because the guy before you used 900 for six half-reps instead of 600 for 12 full reps, you want to crank out 900-pound partials, too. Resist this urge. More reps and better form with a lighter weight will build more mass.
Research

A recent study from Italy found that when subjects did dumbbell shoulder presses with half-reps or three-quarter reps, they did not use nearly as much deltoid muscle fibers as they did when they did full reps. Using more muscle fibers during an exercise will make that muscle bigger. Even when training for power, the fewer reps you do, the harder it is to eke out another one and thus make consistent gains.
Solutions

  • Do movements from full stretches to full contractions. Carefully control the negative half of reps.
  • Keep the reps of most sets in the 8-12 range.
  • Focus on your muscles contracting, not the weight moving.
http://www.simplyshredded.com/gym-cl...ix-them-2.html
__________________
http://blackoutsopa.com
Posts: 7,472
penguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 02-06-2012, 03:19 PM   #308
chiefs2012 chiefs2012 is offline
Banned
 

Join Date: Jan 2012
Casino cash: $5000
Posts: 405
chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.chiefs2012 < Tried to steal Andy's chili fries.
  Reply With Quote
Old 02-06-2012, 03:27 PM   #309
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 

Join Date: Mar 2003
Casino cash: $38155
Quote:
Originally Posted by chiefs2012 View Post
Put the popcorn away. it will make you fat.
__________________
http://blackoutsopa.com
Posts: 7,472
penguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitellipenguinz 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 02-06-2012, 03:28 PM   #310
BigCatDaddy BigCatDaddy is offline
Kicking Ass and Chewing Bubble
 
BigCatDaddy's Avatar
 

Join Date: Jul 2006
Location: St. Joseph
Casino cash: $8838
Quote:
Originally Posted by penguinz View Post
Put the popcorn away. it will make you fat.
Nah, it's one of those 100 calorie snack bags. He's cool.
Posts: 12,651
BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.BigCatDaddy threw an interception on a screen pass.
  Reply With Quote
Old 02-06-2012, 03:49 PM   #311
luv luv is offline
Can you feel?
 
luv's Avatar
 

Join Date: Dec 2004
Location: Springfield, MO
Casino cash: $7195
Workout that my personal trainer designed for me to start off with:

Three times per week:

1. Planks on elbows - 15-30 secs - 2-3 sets
2. Woodchop - 2 Arm High/Low - 10-12 reps - 2-3 sets
3. Squat against the wall with stability ball - 10-12 reps - 2-3 sets
4. Push-Up - kneeling on stability ball against wall - 10-12 reps - 2-3 sets
5. Lunges - Forward - 10-12 reps - 2-3 sets
6. Lat pull down - 10-12 reps - 2-3 sets
7. Bridge (I call this the pelvic thrust exercise) - with one leg in the air - 10-12 reps per side - 2-3 sets
8. Back extension - on stability ball and knees off floor

Warm up - walk in place, dynamic stretching - 5-10 minutes

Alternate sets 1 and 2 - brief rest between
Alternate sets 3 and 4 - brief rest between
Alternate sets 5 and 6 - brief rest between
Alternate sets 7 and 8 - brief rest between

Cool down - stretching - 5 minutes

Three times per week:

Walk 2-3 miles, begin interval training if I so desire
or
Cardio video
__________________
It's never too late to become the person you were meant to be.
Posts: 59,769
luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.luv is obviously part of the inner Circle.
  Reply With Quote
Old 02-06-2012, 04:07 PM   #312
TheGuardian TheGuardian is offline
MVP
 
TheGuardian's Avatar
 

Join Date: Mar 2009
Casino cash: $5215
Quote:
Originally Posted by lewdog View Post
I have all 3 of the 5/3/1 e-books. The 1st and 2nd editions plus the powerlifting editions.

I love the concept of 5/3/1 but I do manipulate the accessory work differently than he suggests.
He talks about me in one of the books. ;-)
Posts: 7,498
TheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 02-06-2012, 04:14 PM   #313
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $18322
Quote:
Originally Posted by TheGuardian View Post
He talks about me in one of the books. ;-)
The mention of the "VAG"

But seriously, does he?
__________________




Quote:
Lewdog's record in Royals game threads: 11-9.
Posts: 14,835
lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.lewdog is obviously part of the inner Circle.
  Reply With Quote
Old 02-06-2012, 06:53 PM   #314
TheGuardian TheGuardian is offline
MVP
 
TheGuardian's Avatar
 

Join Date: Mar 2009
Casino cash: $5215
Quote:
Originally Posted by lewdog View Post
The mention of the "VAG"

But seriously, does he?
Yup, in the powerlifting book. We're actually good friends.

He texted me last night to let me know he's sending me a shirt that's limited edition and not gonna e for sale.
Posts: 7,498
TheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby PiscitelliTheGuardian 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 02-06-2012, 06:53 PM   #315
el borracho el borracho is offline
Bears fan since 2013
 
el borracho's Avatar
 

Join Date: Sep 2001
Location: Albuquerque, NM
Casino cash: $5999
Four reps @ 285lb on the bench this morning! According to http://www.muscleandstrength.com/too...alculator.html, I should be able to do a single at 322.
Posts: 10,337
el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.el borracho would the whole thing.
  Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump




All times are GMT -6. The time now is 03:47 AM.


This is a test for a client's site.
A new website that shows member-created construction site listings that need fill or have excess fill. Dirt Monkey @ https://DirtMonkey.net
Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.