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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 06-25-2013, 02:43 PM   #811
Silock Silock is offline
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Quote:
Originally Posted by penguinz View Post
The cholesterol scare is mostly an american thing. It is more genetic than diet so I would not worry much about it.
Yup. Your body makes more than you ingest. Take some fish oil to keep the good cholesterol up and add to your good fats. The ratio of good to bad is more important than the total cholesterol number.
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Old 06-26-2013, 12:42 AM   #812
Silock Silock is offline
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Day 16:




Workout:

Depletion #2

Leg Extension - 3 sets, 15 reps
Leg curl - 3 sets, 15 reps
Machine Bench - 3 sets, 15 reps
Lat Pulldown - 3 sets, 15 reps
Lateral Raise Machine - 3 sets, 15 reps
DB curls - 3 sets, 15, 20, 15 reps
Incline Machine - 3 sets, 15 reps
BB row - 3 sets, 15 reps
Tricep Rope Extension - 3 sets, 15, 15, 20 reps

Followed with a double header of indoor soccer. Didn't sub out, either, so I had plenty of energy in the legs. Still going to do a final depletion tomorrow, mainly focusing on legs, and probably a once-over on the rest of the body. I went a little bit over in carbs today, so I may need it.

Nutrition:

No fasting today. Woke up and had a shake.

Trutein + MCT oil shake
2 lbs grilled shrimp + 3 bell peppers + salad + fat free dressing

Totals: 1175 cals, 71g carbs, 16g fat, 191g protein
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Old 06-26-2013, 06:29 AM   #813
Aspengc8 Aspengc8 is offline
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Quote:
Originally Posted by Silock View Post
Day 16:




Workout:

Depletion #2

Leg Extension - 3 sets, 15 reps
Leg curl - 3 sets, 15 reps
Machine Bench - 3 sets, 15 reps
Lat Pulldown - 3 sets, 15 reps
Lateral Raise Machine - 3 sets, 15 reps
DB curls - 3 sets, 15, 20, 15 reps
Incline Machine - 3 sets, 15 reps
BB row - 3 sets, 15 reps
Tricep Rope Extension - 3 sets, 15, 15, 20 reps

Followed with a double header of indoor soccer. Didn't sub out, either, so I had plenty of energy in the legs. Still going to do a final depletion tomorrow, mainly focusing on legs, and probably a once-over on the rest of the body. I went a little bit over in carbs today, so I may need it.

Nutrition:

No fasting today. Woke up and had a shake.

Trutein + MCT oil shake
2 lbs grilled shrimp + 3 bell peppers + salad + fat free dressing

Totals: 1175 cals, 71g carbs, 16g fat, 191g protein
You ever try fat free cottage cheese + sugar free lime jello mix? I lived off that shit when I did Lyles RFL diet about 3 years ago. Its really good.
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Old 06-26-2013, 11:37 AM   #814
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No, but that sounds delicious!
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Old 06-26-2013, 10:29 PM   #815
lead_block lead_block is offline
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Started W. (name withheld)'s 5/3/1 on Monday - pretty excited. I'm doing the Triumvirate assistance work.
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Old 06-26-2013, 10:31 PM   #816
Silock Silock is offline
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Originally Posted by lead_block View Post
Started W. (name withheld)'s 5/3/1 on Monday - pretty excited. I'm doing the Triumvirate assistance work.
Nice! That's a fantastic program. I love it, and I love that variation (Although, my favorite is still Boring But Big). Good luck!
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Old 06-26-2013, 10:59 PM   #817
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Nice! That's a fantastic program. I love it, and I love that variation (Although, my favorite is still Boring But Big). Good luck!
See good results? Did you train 3 or 4 days a week? I'm doing 4 a week, I did Bench/Assistance Monday, Squat/Assistance tonight, Military/Assistance tomorrow, and Deadlift/Assistance Saturday. I'm following the more conservative programming (.65, .75, .85) on week 1 etc. I just couldn't bring myself to do the Boring But Big but it seems to be pretty popular.
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Old 06-27-2013, 12:01 AM   #818
Silock Silock is offline
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Quote:
Originally Posted by lead_block View Post
See good results? Did you train 3 or 4 days a week? I'm doing 4 a week, I did Bench/Assistance Monday, Squat/Assistance tonight, Military/Assistance tomorrow, and Deadlift/Assistance Saturday. I'm following the more conservative programming (.65, .75, .85) on week 1 etc. I just couldn't bring myself to do the Boring But Big but it seems to be pretty popular.
My results were okay. I tend to respond better to a little more frequency, so it was a little low on the program. But, I did make progress.

I did 4 days a week.

The only reason I did Boring But Big was for time-saving purposes. I often had to lift and then get straight to a soccer game, so it's just easier to do BB Bench and then stay there for a while instead of jumping to something else a few times.
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Old 06-27-2013, 12:23 AM   #819
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My results were okay. I tend to respond better to a little more frequency, so it was a little low on the program. But, I did make progress.

I did 4 days a week.

The only reason I did Boring But Big was for time-saving purposes. I often had to lift and then get straight to a soccer game, so it's just easier to do BB Bench and then stay there for a while instead of jumping to something else a few times.
Yeah, I'm kind of worried about lack of frequency since I'm not advanced but I've heard good things and wanted to break the monotony, so I'll give it a chance.
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Old 06-27-2013, 12:26 AM   #820
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Provided you start low enough and follow the spreadsheet (you're using a spreadsheet I hope), there's no way you won't progress.
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Old 06-27-2013, 12:50 AM   #821
lead_block lead_block is offline
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Originally Posted by Silock View Post
Provided you start low enough and follow the spreadsheet (you're using a spreadsheet I hope), there's no way you won't progress.
For week one I just used a calculator lol. W. (name withheld) didn't have a spreadsheet set up in the e-book.

Last edited by lead_block; 06-27-2013 at 01:07 AM..
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Old 06-27-2013, 01:07 AM   #822
Silock Silock is offline
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Originally Posted by lead_block View Post
For week one I just used a calculator lol. W. (name withheld) didn't have a spreadsheet set up in the e-book.
Use this one; it's amazing.

http://forum.bodybuilding.com/showth...7563303&page=1
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Old 06-27-2013, 01:08 AM   #823
Silock Silock is offline
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Day 17:




Workout:

Did a minor re-depletion workout because I went too high on carbs yesterday. Didn't do much, and nothing to cause a lot of crazy fatigue. Just super light weight done really slowly.

Leg Extension - 3 sets, 15 reps
Leg Curl - 3 sets, 15 reps
Machine Fly - 3 sets, 20 reps
Reverse Fly - 3 sets, 20 reps
Shoulder Press - 2 sets, 15 reps
Bicep curls - 2 sets, 20 reps
Cable Crunch - 3 sets, 20 reps
Leg Extension - 3 sets, 20 reps
Leg Curl - 3 sets, 20 reps

Nutrition:

32 oz grilled chicken breast + salad
Casein shake

Totals: 1262 cals, 28g carbs, 18g fat, 246g protein
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Old 06-27-2013, 01:32 AM   #824
lead_block lead_block is offline
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[quote=Silock;9778754]Use this one; it's amazing.

QUOTE]

Nice!
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Old 06-27-2013, 06:35 AM   #825
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[quote=lead_block;9778760]
Quote:
Originally Posted by Silock View Post
Use this one; it's amazing.

QUOTE]

Nice!
Just take your time with it and remember its slow progress. Also don't leave out the conditioning. Hitting a hill 2x a week definitely counts as additional leg work.
I've been on it for the last ~8 months, using more of a bodybuilding assistance template.
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