Home Mail MemberMap Chat (0) Wallpapers
Go Back   ChiefsPlanet > The Ed & Dave Lounge

Reply
 
Thread Tools Display Modes
Old 01-02-2013, 01:41 PM  
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 
Join Date: Mar 2003
Casino cash: $37100
*.* 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.
Posts: 7,417
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 12-16-2013, 07:25 AM   #2326
Simply Red Simply Red is offline
SNR's battery back-up
 
Simply Red's Avatar
 

Join Date: Sep 2005
Location: SO SO DEF HQ's
Casino cash: $11313
VARSITY
Quote:
Originally Posted by penguinz View Post
Overkill, arms get worked on almost every lift that is performed.
I'm going to start doing intermittent pull-ups on our industrial ladder at work, Peng. That'll not hurt anything.
__________________
To a kid lookin' up to me - Life aint nothin' but bitches n money!
Posts: 41,215
Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.
  Reply With Quote
Old 12-16-2013, 07:38 AM   #2327
Aspengc8 Aspengc8 is offline
Starter
 

Join Date: Dec 2005
Casino cash: $5605
Quote:
Originally Posted by penguinz View Post
Overkill, arms get worked on almost every lift that is performed.
Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.
Posts: 968
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 12-16-2013, 07:44 AM   #2328
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 

Join Date: Mar 2003
Casino cash: $37100
Quote:
Originally Posted by Aspengc8 View Post
Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.
Agreed, but everyday is overkill.
__________________
http://blackoutsopa.com
Posts: 7,417
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 12-16-2013, 07:48 AM   #2329
UK_Chief UK_Chief is offline
Starter
 

Join Date: Nov 2012
Casino cash: $5192
Quote:
Originally Posted by Aspengc8 View Post
Yes, they do get indirect stimulation from other movements. They still require direct training if your after maximum growth for your arms. Arms and calves seem to recover pretty quickly for most people. I've seen some guys do 1 bicep & tricep movement every day also, and they are sporting 18+ guns. I just stick with finishing them off after my push & pull days.
Agreed totally
Posts: 290
UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.
  Reply With Quote
Old 12-16-2013, 07:49 AM   #2330
UK_Chief UK_Chief is offline
Starter
 

Join Date: Nov 2012
Casino cash: $5192
Quote:
Originally Posted by penguinz View Post
Agreed, but everyday is overkill.
Ok maybe not every day, but every time you train. Calves the same
Posts: 290
UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.UK_Chief is not part of the Right 53.
  Reply With Quote
Old 12-16-2013, 07:53 AM   #2331
Aspengc8 Aspengc8 is offline
Starter
 

Join Date: Dec 2005
Casino cash: $5605
Quote:
Originally Posted by penguinz View Post
Agreed, but everyday is overkill.
Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.
Posts: 968
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 12-16-2013, 08:26 AM   #2332
penguinz penguinz is offline
MVP
 
penguinz's Avatar
 

Join Date: Mar 2003
Casino cash: $37100
Quote:
Originally Posted by Aspengc8 View Post
Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.
Why don't you do a Trap isolation day!

That would take me 4 hours a day in the gym! If I had the time and the $ to feed myself on a workout regimen like that I would do it in a heartbeat. Don;t know if I would do bi/tri isolation every other day. I already have trouble finding clothes that fit right without 18" guns!
__________________
http://blackoutsopa.com
Posts: 7,417
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 12-16-2013, 08:44 AM   #2333
Demonpenz Demonpenz is offline
Royals Hall Of Fame
 
Demonpenz's Avatar
 

Join Date: Nov 2003
Location: Apartment "G UNIT!"
Casino cash: $6232
175 x 4 on bench today. I just wanted to say that I actually asked for a spot and went until I couldn't do this weight anymore. Trying to be humble and ngaf for looking like a weak ass pussy in the gym. Trying to stay positive and know that if I work I can get back to 225 or so.
Posts: 44,655
Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.
  Reply With Quote
Old 12-16-2013, 08:47 AM   #2334
Simply Red Simply Red is offline
SNR's battery back-up
 
Simply Red's Avatar
 

Join Date: Sep 2005
Location: SO SO DEF HQ's
Casino cash: $11313
VARSITY
Quote:
Originally Posted by Demonpenz View Post
175 x 4 on bench today. I just wanted to say that I actually asked for a spot and went until I couldn't do this weight anymore. Trying to be humble and ngaf for looking like a weak ass pussy in the gym. Trying to stay positive and know that if I work I can get back to 225 or so.
that's pretty darned good actually. I know I couldn't do that yet.
__________________
To a kid lookin' up to me - Life aint nothin' but bitches n money!
Posts: 41,215
Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.Simply Red is obviously part of the inner Circle.
  Reply With Quote
Old 12-16-2013, 09:06 AM   #2335
Aspengc8 Aspengc8 is offline
Starter
 

Join Date: Dec 2005
Casino cash: $5605
Quote:
Originally Posted by penguinz View Post
Why don't you do a Trap isolation day!

That would take me 4 hours a day in the gym! If I had the time and the $ to feed myself on a workout regimen like that I would do it in a heartbeat. Don;t know if I would do bi/tri isolation every other day. I already have trouble finding clothes that fit right without 18" guns!
I'm gonna go through the ebook tonight. If I remember correctly, it was only one exercise per muscle, so that way your rotating different movements each time.

ex leg/delt day:
hack squat machine
lying leg curl
calf raise
snatch grip high pulls (upright rows with wide grip)
all 3x10-12 (close to failure as possible)

The sets & reps rotated as well. I think it peaked over a 4 week period, then deloaded the sets for 2 weeks. I wish i had the time to do that again.
Posts: 968
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 12-16-2013, 05:21 PM   #2336
lewdog lewdog is online now
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $12186
Quote:
Originally Posted by Aspengc8 View Post
Unless your 'assisted'

Seriously though, what do you think about arms Eod? One of the best routines I ever did (back in college) had arms every other day, 6 days a week. I ate my ass off and put on most of my size then.

mon:back/chest/bi/tri
tues: quads/hams/calves/delts
wed-sat repeat of above, with different exercises.

It was all compound movements pretty much, and advocated a cyclical keto diet. worked very well, I think it was called big beyond belief. I still have the ebook lying around somewhere lol.

What I wouldn't give to be "assisted."
__________________




Quote:
Lewdog's record in Royals game threads: 11-9.
Posts: 13,862
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 12-16-2013, 05:30 PM   #2337
ThaVirus ThaVirus is online now
Nothing is true
 
ThaVirus's Avatar
 

Join Date: Sep 2007
Casino cash: $8687
I was at the gym today (Planet Fitness) and some dude kept dropping weights. The front desk manager comes over and asks him to set them down more gently and the dude was really douching it up so he was asked to leave.

As he was walking out he's like: "Alright, I'll leave but how does it feel to work at a pussy factory"
__________________
"I don't know how to put this...but I'm kind of a big deal"
Posts: 12,406
ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.
  Reply With Quote
Old 12-16-2013, 05:32 PM   #2338
ThaVirus ThaVirus is online now
Nothing is true
 
ThaVirus's Avatar
 

Join Date: Sep 2007
Casino cash: $8687
Oh, and I started incorporating lunges into my leg day work outs. That gives me a nice soreness the next day in muscles I don't often get worked out properly .

It's encouraging.
__________________
"I don't know how to put this...but I'm kind of a big deal"
Posts: 12,406
ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.ThaVirus 's phone was tapped by Scott Pioli.
  Reply With Quote
Old 12-16-2013, 08:12 PM   #2339
Demonpenz Demonpenz is offline
Royals Hall Of Fame
 
Demonpenz's Avatar
 

Join Date: Nov 2003
Location: Apartment "G UNIT!"
Casino cash: $6232
Quote:
Originally Posted by ThaVirus View Post
I was at the gym today (Planet Fitness) and some dude kept dropping weights. The front desk manager comes over and asks him to set them down more gently and the dude was really douching it up so he was asked to leave.

As he was walking out he's like: "Alright, I'll leave but how does it feel to work at a pussy factory"
foul on both parties. Planet Fitness is a queer dump, but also weights are expensive.
Posts: 44,655
Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.Demonpenz is obviously part of the inner Circle.
  Reply With Quote
Old 12-16-2013, 08:41 PM   #2340
BigBeauford BigBeauford is offline
Veteran
 
BigBeauford's Avatar
 

Join Date: Oct 2012
Location: Lenexa, KS
Casino cash: $6214
I have been getting into running more lately, and ran 5.80 miles in 59 mins. Trying to work up to a sub 1 hour 10k. Anyone who runs a lot have any tips? I am about 235 lbs, so I know cutting down some more lbs will help.
Posts: 1,116
BigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby PiscitelliBigBeauford 's adopt a chief was Sabby Piscitelli
  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 08:56 PM.


Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.