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Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
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*.* 2013 General Fitness Thread *.*

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.
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Old 08-19-2013, 01:30 PM   #1486
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Hey lewdog, I'm about to hit the gym and I noticed some exercises say full rest and some say short rest.

What is a short rest?
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Old 08-19-2013, 03:21 PM   #1487
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I just went 2 min on full rest and 30 sec on short rest, let me know if I should change that. I actually went with your 4 day split lew, I figure that it's going to show results a lot quicker, and I'll get stronger faster, and I get the benefit of going 4 days a week and getting my mind off shit for at least an hour 4 times rather than 3.

Here are my very n00b numbers, but I want to write this down so I can track my progress.

Squat - 3 x 5 @ 135 lbs
SLDL - 1 x 8; 2 x 6 @ 135 lbs
Leg Press - 3 x 15 @ 140 lbs (Plate Weight Only, don't know the sled weight)
Leg Curl - 3 x 15 @ 60 lbs
Calf Raise - 3 x 12 @ 45 lbs (Plate Weight Only, used seated calf raise machine)

I used the Seated Leg Curl instead of Prone Leg Curl machine, don't know which one is better, and maybe I should just stand on a box to do the Calf Raises? The gym was empty, and the guy who was sitting at the front was nowhere to be seen when I was ready to do calf raises, so I couldn't ask what I could use as a platform.

Anyways, I look forward to seeing my #'s going up, but today was fun as shit and it kicked my ass.
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Old 08-19-2013, 03:42 PM   #1488
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I just went 2 min on full rest and 30 sec on short rest, let me know if I should change that. I actually went with your 4 day split lew, I figure that it's going to show results a lot quicker, and I'll get stronger faster, and I get the benefit of going 4 days a week and getting my mind off shit for at least an hour 4 times rather than 3.

Here are my very n00b numbers, but I want to write this down so I can track my progress.

Squat - 3 x 5 @ 135 lbs
SLDL - 1 x 8; 2 x 6 @ 135 lbs
Leg Press - 3 x 15 @ 140 lbs (Plate Weight Only, don't know the sled weight)
Leg Curl - 3 x 15 @ 60 lbs
Calf Raise - 3 x 12 @ 45 lbs (Plate Weight Only, used seated calf raise machine)

I used the Seated Leg Curl instead of Prone Leg Curl machine, don't know which one is better, and maybe I should just stand on a box to do the Calf Raises? The gym was empty, and the guy who was sitting at the front was nowhere to be seen when I was ready to do calf raises, so I couldn't ask what I could use as a platform.

Anyways, I look forward to seeing my #'s going up, but today was fun as shit and it kicked my ass.
Good job dude.. looks like a solid lower body session. The seated hammy curl hits a slightly different angle than the lying, and your lower lumbar is locked in place so its harder to 'cheat' by lifting your ass off. Definitely rotate them. Also, since your new to the stiff leg dead, practice 'popping' your hips near the top of the movement and really squeeze your hams and glutes at the lockout. Almost imagine your slamming a chick from behind. It sounds funny, but when you start stiff legging or dead lifting 3-400+, that 'hip pop' is going to make or break your lift.
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Old 08-19-2013, 03:51 PM   #1489
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Yeah I would say that I didn't have the best form on those SLDLs. I would figure it out half way through the set. Sorta like a golf swing, you got a whole lot of things going on at once and have to lock them all in at the same time.

I might actually lower my weight on that next week and focus on form. Don't want to get injured.

Where do you guys get your protein from for cheap? I see its $53 for 5 lbs of ON Whey on Amazon. Is there anything better than that?
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Old 08-19-2013, 08:08 PM   #1490
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Yeah I would say that I didn't have the best form on those SLDLs. I would figure it out half way through the set. Sorta like a golf swing, you got a whole lot of things going on at once and have to lock them all in at the same time.

I might actually lower my weight on that next week and focus on form. Don't want to get injured.

Where do you guys get your protein from for cheap? I see its $53 for 5 lbs of ON Whey on Amazon. Is there anything better than that?
I prefer to eat food, but honestly I have a few jugs of the stuff from Walmart. The brand is Body Fortress I think, and the Choc peanut butter is AWESOME with a frozen banana, milk and a tbsp of natty PB. The ingredient profile is not bad either, and I think they throw some creatine in it.
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Old 08-19-2013, 08:16 PM   #1491
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Yeah I just picked up some of the walmart stuff. ON is too expensive.
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Old 08-19-2013, 08:30 PM   #1492
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Originally Posted by Buck View Post
I just went 2 min on full rest and 30 sec on short rest, let me know if I should change that. I actually went with your 4 day split lew, I figure that it's going to show results a lot quicker, and I'll get stronger faster, and I get the benefit of going 4 days a week and getting my mind off shit for at least an hour 4 times rather than 3.

Here are my very n00b numbers, but I want to write this down so I can track my progress.

Squat - 3 x 5 @ 135 lbs
SLDL - 1 x 8; 2 x 6 @ 135 lbs
Leg Press - 3 x 15 @ 140 lbs (Plate Weight Only, don't know the sled weight)
Leg Curl - 3 x 15 @ 60 lbs
Calf Raise - 3 x 12 @ 45 lbs (Plate Weight Only, used seated calf raise machine)

I used the Seated Leg Curl instead of Prone Leg Curl machine, don't know which one is better, and maybe I should just stand on a box to do the Calf Raises? The gym was empty, and the guy who was sitting at the front was nowhere to be seen when I was ready to do calf raises, so I couldn't ask what I could use as a platform.

Anyways, I look forward to seeing my #'s going up, but today was fun as shit and it kicked my ass.
Full rest in 2-3 minutes, short rest 30-60 seconds.

And my SLDL are more a Romanian deadlift hybrid which allows you to pull more weight but keep the lower back arch much easier. Don't think anything related to the knees bending, just keep the bar following down thighs/shins and really forcing your ass back like you are showing someone behind you how nice your ass is.

I RDL low 300's for 3-5 reps. Yea, and my back is fine for all the idiots who say the exercise is too dangerous.

I do it like this guy's description.

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Old 08-19-2013, 08:32 PM   #1493
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Yeah I just picked up some of the walmart stuff. ON is too expensive.
I order all my supplements online. Way cheaper. I usually just go with whatever Whey Protein is on sale.

I'll pimp this guy's website. He's got great stuff and a totally nice guy. He just had his first child a few weeks ago!

thatsupplementguy.com

I've got a shipment coming from him sometime this week! I love cookies and cream from Giant Sports. Just ordered two more 5lb tubs from him.
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Old 08-20-2013, 02:07 AM   #1494
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hey, Silock. Did you ever post side-by-side before and after diet photos?

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Old 08-20-2013, 02:08 AM   #1495
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I order all my supplements online. Way cheaper. I usually just go with whatever Whey Protein is on sale.

I'll pimp this guy's website. He's got great stuff and a totally nice guy. He just had his first child a few weeks ago!

thatsupplementguy.com

I've got a shipment coming from him sometime this week! I love cookies and cream from Giant Sports. Just ordered two more 5lb tubs from him.
Online FTW

I'll check out that website, but I usually order from Amazon because Prime = winning. 2 day free shipping is so hard to beat.
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Old 08-20-2013, 02:25 AM   #1496
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Damn you are ripped.
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Old 08-20-2013, 07:26 AM   #1497
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Shredded. You are primed to put some serious size on my man.
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Old 08-20-2013, 08:04 AM   #1498
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I can't. I've given up. I play too much soccer, and it's just too important to me to give up. Maybe if I get injured and can no longer play, I'll work on it.
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Old 08-20-2013, 08:40 AM   #1499
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Gonna try some protein icecream in a bit.

Greek yogurt and whey. We'll see
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Old 08-20-2013, 09:07 AM   #1500
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Yeah I would say that I didn't have the best form on those SLDLs. I would figure it out half way through the set. Sorta like a golf swing, you got a whole lot of things going on at once and have to lock them all in at the same time.

I might actually lower my weight on that next week and focus on form. Don't want to get injured.

Where do you guys get your protein from for cheap? I see its $53 for 5 lbs of ON Whey on Amazon. Is there anything better than that?
Quote:
Originally Posted by Buck View Post
Yeah I just picked up some of the walmart stuff. ON is too expensive.
How much should you budget for protein?

You don't. You go buy your protein and then you make your budget.

-Bro Science-
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