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Old 01-02-2013, 01:41 PM  
penguinz penguinz is offline
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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 12-10-2013, 03:41 PM   #2281
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Walked for warmup then
shoulder press 15x 60 15x 70 100 lbs 4x Delt machine 70 x10 90x 4 90x 4 upright rows 60 x15 70 x10 80 x2
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Old 12-10-2013, 03:41 PM   #2282
Simply Red Simply Red is offline
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Originally Posted by lewdog View Post
SIMPLY RED, COME BACK! I wasn't being a jerk. You have to put a little more detail into what you mean.
I used the rowing machine / shoulders again and lat pull downs.

I can't speak as intelligently about the sort of exercises I'm actually doing. I'm still a total n00b.

I just come here for motivation. I know very little about weight training.
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Old 12-10-2013, 04:27 PM   #2283
lewdog lewdog is offline
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Originally Posted by Aspengc8 View Post
How much are you guys pulling? I havent pulled in about 5 months, was able to hit 550x3 through 5/3/1. I haven't been able to pull that since college. Been using john meadows program for a while and he doesn't dead, just squats and stiff leg, if that.
Holy ****. What's your height/weight? That is a killer pull.
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Old 12-10-2013, 04:28 PM   #2284
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Quote:
Originally Posted by Simply Red View Post
I used the rowing machine / shoulders again and lat pull downs.

I can't speak as intelligently about the sort of exercises I'm actually doing. I'm still a total n00b.

I just come here for motivation. I know very little about weight training.
I'm here to help as much as possible and not be an ass. I was confused by your "trap day." Please take no offense, SR. Keep the questions coming.

Have you tried the main compound lifts of squats, bench and deads?
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Old 12-10-2013, 04:29 PM   #2285
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Sumo Deadlifted 410x1 today at bodyweight of 190. Not great, but hips are feeling good and it's been a long road getting them back healthy and moving some weight without pain on squats/deads.
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Old 12-10-2013, 04:51 PM   #2286
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Originally Posted by lewdog View Post
Holy ****. What's your height/weight? That is a killer pull.
6', usually hovering between 220-225. I ran 5/3/1 for a good while, and i always recommend that program for beginners as well as anyone looking for raw strength. Right now I'm a little 'too broken' for a 34 year old. My right shoulder has been scoped twice, so I have to stick mainly to dumbells for bench. Right IT band has been insanely inflamed so I stopped with heavy deads & squats for a bit and stick to just 225x20 for squats and leg press/hack squat. Doc gave me some cream to rub in called Voltaren. Been feeling better but damn, getting in and out of the car ****ing hurts.
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Old 12-10-2013, 04:56 PM   #2287
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Just ate my 3rd can of boiled peanuts. SR, you want to come over?
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Old 12-11-2013, 05:46 AM   #2288
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Quote:
Originally Posted by Aspengc8 View Post
How much are you guys pulling? I havent pulled in about 5 months, was able to hit 550x3 through 5/3/1. I haven't been able to pull that since college. Been using john meadows program for a while and he doesn't dead, just squats and stiff leg, if that.
My one rep max is 400 currently. Had started pulling traditional, but I'm back to pulling sumo, now.
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Old 12-11-2013, 05:57 AM   #2289
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Starting to see some results already, probably from simply losing water.

But man, it's amazing how the protein works, when you stay away from fatty meats and sugars + actually lift weights.

I'll post my 'weigh in' pic soon. Then another in about a month showing the results after one month.
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Old 12-11-2013, 07:30 AM   #2290
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Quote:
Originally Posted by Aspengc8 View Post
6', usually hovering between 220-225. I ran 5/3/1 for a good while, and i always recommend that program for beginners as well as anyone looking for raw strength. Right now I'm a little 'too broken' for a 34 year old. My right shoulder has been scoped twice, so I have to stick mainly to dumbells for bench. Right IT band has been insanely inflamed so I stopped with heavy deads & squats for a bit and stick to just 225x20 for squats and leg press/hack squat. Doc gave me some cream to rub in called Voltaren. Been feeling better but damn, getting in and out of the car ****ing hurts.
Screw injuries man.

I've got a goddamned sore back and for some reason my collarbone hurts like hell.

Nothing is even close to as bad as yours, but I'm still miserable.
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Old 12-11-2013, 07:01 PM   #2291
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So today - I had a protein shake, banana and egg for breakfast. Tonight after I'd worked pecs, shoulders and biceps, I ate 3 large eggs and a 4oz organic chicken breast and another protein drink.

Im trying that Solgar Whey, It gets pretty darn good reviews, 'Whey to Go' - I think it is.

Honestly I realize a lot is water weight - but I can NOT believe the results i'm seeing in only one week, some of it's naturally muscle-memory, also.
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Old 12-11-2013, 07:02 PM   #2292
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plus my genes are phenomenal.
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Old 12-11-2013, 07:03 PM   #2293
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Old 12-11-2013, 07:04 PM   #2294
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Pretty sure I sprained my MCL last night. Yay. At least I'm pretty sure it's not torn.
Soccer?
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Old 12-11-2013, 07:08 PM   #2295
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Silock, I have a question, it's going to sound weird, but anyhow;

I have a gigantic industrial rolling step-ladder at work, is it okay to do 50 (or thereabouts) pull-ups intermittently throughout the day, outside of my normal routine, or should I just save all exercises for my actual 'scheduled' routine/workout?
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