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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 06-12-2013, 08:43 AM   #526
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that prowler looks cool, but loud in the street. I'm old school. I have an old truck tire and I pull it running up my driveway (about 75 yards) and then back down again at full sprint. I do this three or four times. I'm 46 yo and can still get up and go pretty well running. I pull it with a rope and chain. Works for me and it was free.
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Old 06-12-2013, 08:48 AM   #527
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Originally Posted by Branden Albert's Huge Balls View Post
That's one drawback to biking...probably unwise to be plugged in. At least where I ride.
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Originally Posted by Sorter View Post
Definitely.

I fear no cars while running on trails.
I've got a little bluetooth speaker that I listen to on long rides. It's much safer than wearing earbuds. I mostly ride trails, but I have to ride on the street to get to them.
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Old 06-12-2013, 09:28 AM   #528
Saul Good Saul Good is offline
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Silly question but is there anyway to make jogging easier? I run about a mile and ny ankle that I've severely sprained a few times seems to flare up.
Get some good shoes and pop a couple of Advil before you run. As your body adjusts to running, you will tend to get inflammation in your knees and ankles. Advil will help with that.
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Old 06-12-2013, 11:37 PM   #529
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Day 3:

Crazy how much water weight I've lost. I don't own a scale or even use one, but just visually, it's pretty ridic.




That's about 26 hours after the last gym photo.

Workout:

I'm not really supposed to have a workout today, because it's pretty close to the next intensity workout. However, because that's moved to Friday, per the plan options, I went ahead and did a light one this evening. Didn't feel like I hit chest and back as hard as I could have yesterday. So, I decided to give them one final hit to make sure I was really depleted there.

Incline BB Press - 3 sets, 20, 18, 15 reps.
Seated Cable Row - 3 sets, 20 reps
Cable crunch - 3 sets, 20 reps
Cable Fly - 3 sets, 20, 20, 18 reps
Seated Cable Row - 3 sets, 20 reps.
Cable crunch - 3 sets, 20, 18, 15 reps.

Nutrition:
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Old 06-12-2013, 11:41 PM   #530
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I've got a little bluetooth speaker that I listen to on long rides. It's much safer than wearing earbuds. I mostly ride trails, but I have to ride on the street to get to them.
Oh, awesome. Link?
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Old 06-13-2013, 12:55 AM   #531
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If you want cardio that is similar in caloric expenditure but easier on the joints, Incline walking (high incline) at a good pace (3.5-4.0 MPH) should be your friend. My preferred cardio to keep my joints happy so I can still lift heavy.
Pretty much what I do every night at the gym. set the incline to 11-12 and cruise at 3.5
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Old 06-13-2013, 06:33 AM   #532
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Worked up to 265x8 squat last night, then hit 315x4, 365x1, and 405x1, which is a PR since my ACL reconstruction 2 years ago. Finished with glute haim raise 5x8-10, some cable crunshes and called it a night. Tried to do some power cleans but the gym doesnt have bumper plates. I dropped 185 to see what it sounded like and it was not good lol. Hill sprints tonight yay!
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Old 06-13-2013, 09:38 PM   #533
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Oh, awesome. Link?
http://boombotix.com/

I've got the boombot1. It's incredibly lightweight and it has a clip that attaches to my backpack. They also make a bike mount if yo want to attach it to your handlebars.
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Old 06-13-2013, 11:09 PM   #534
Silock Silock is offline
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Day 4:

Rough day. Not so much the hunger, although it was pretty bad. I just had zero energy. Took the dogs to the park and didn't even feel like walking around. Too bad, I had a soccer game tonight. Went to play, and was just the walking dead. Forced myself to run, but it wasn't fun. Mind over matter. Had to be. Had to play the whole game, as we had no subs.





Workout:

Just a soccer game. No lifting.

Nutrition:

Casein Shake
Broiled 26 oz Scallops

Totals: 1019 cals, 4g carbs, 38g fat, 180g protein

Last edited by Silock; 06-14-2013 at 12:50 AM..
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Old 06-13-2013, 11:12 PM   #535
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Quote:
Originally Posted by Silock View Post
Day 4:

Rough day. Not so much the hunger, although it was pretty bad. I just had zero energy. Took the dogs to the park and didn't even feel like walking around. Too bad, I had a soccer game tonight. Went to play, and was just the walking dead. Forced myself to run, but it wasn't fun. Mind over matter. Had to be. Had to play the whole game, as we had no subs.





Workout:

Just a soccer game. No lifting.

Nutrition:

Casein Shake
Broiled 26 oz Scallops
Casein Shake

Totals: 1226 cals, 12g carbs, 35g fat, 228g protein
just curious, are casein shake's good? I've had bad experiences trying any kind of whey protein shake's. Every single one I've tried tasted horrible.
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Old 06-13-2013, 11:13 PM   #536
Simply Red Simply Red is offline
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casein ehh?
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Old 06-13-2013, 11:15 PM   #537
Simply Red Simply Red is offline
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I had a nice little workout - 44 mins - i'm back up to 197 - dude, I don't get it - i'm whiffing somewhere.
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Old 06-13-2013, 11:16 PM   #538
Simply Red Simply Red is offline
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water i guess - i drink water all day. I'm definitely tightening up - so i'm not sure what the deal is w/ the 3lbs.
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Old 06-13-2013, 11:19 PM   #539
Simply Red Simply Red is offline
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I'd imagine it's pretty badass to be in a soccer league - I sometimes regret I never played soccer.
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Old 06-13-2013, 11:20 PM   #540
Simply Red Simply Red is offline
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here's one for you all - how often do you eat red meat and how often do you eat chicken. Silock my Fedex dude is hardcore - he said red meat once per month is plenty.
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