Home Mail MemberMap Chat (0) Wallpapers
Go Back   ChiefsPlanet > The Royal 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: $38205
*.* 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: 7,472
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 06-27-2013, 08:12 AM   #826
Rudy lost the toss Rudy lost the toss is offline
MVP
 

Join Date: Mar 2003
Casino cash: $10651
Even out that soccer tan!
Posts: 9,946
Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.Rudy lost the toss would the whole thing.
  Reply With Quote
Old 06-27-2013, 12:24 PM   #827
lead_block lead_block is offline
Banned
 

Join Date: Jun 2013
Casino cash: $5000
[quote=Aspengc8;9778810]
Quote:
Originally Posted by lead_block View Post

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.
Are you doing the bodybuilding assistance listed at muscle and strength (I can't post the link). I emailed W. (name withheld) about it and he said they F'd the whole program up. I'm not doing hills or the sled/prowler now because I'm officiating several nights a week right now and am already putting enough stress on my body. I'll be done officiating in a couple weeks though.
Posts: 111
lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.lead_block is not part of the Right 53.
  Reply With Quote
Old 06-27-2013, 12:40 PM   #828
Aspengc8 Aspengc8 is offline
Veteran
 

Join Date: Dec 2005
Casino cash: $6205
[quote=lead_block;9779529]
Quote:
Originally Posted by Aspengc8 View Post

Are you doing the bodybuilding assistance listed at muscle and strength (I can't post the link). I emailed W. (name withheld) about it and he said they F'd the whole program up. I'm not doing hills or the sled/prowler now because I'm officiating several nights a week right now and am already putting enough stress on my body. I'll be done officiating in a couple weeks though.
No I'm doing my own assistance program. Usually 3-4 exercises per bodypart, 3-4 sets ramping up to a all out set. I've done his rest-pause assistance before that that will get you brutally strong.
Posts: 1,022
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 06-28-2013, 01:13 AM   #829
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $8270
Day 18:




Workout:

Soccer. 45 minutes or so.

Nutrition:

Grilled shrimp
Canned chicken + fat free mayo & light mayo combo

Totals: 1285 cals, 31g carbs, 22g fat, 236g protein
Posts: 17,435
Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.
  Reply With Quote
Old 06-28-2013, 08:02 PM   #830
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $7720
Tried Clay's idea of fasting, but could only do it for 2 days. I lost 1 lb in that time. Not bad. I'm down 6.7 lbs and I have 5 more days.
__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,839
RunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 06-28-2013, 08:07 PM   #831
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $7720
Also, Silock I need some input.

No matter what I do, I always have just a little bit of baby fat below my belly button. Even when I was in high school and ran track/football I still had that.
My abs are fine, but I could never firm the tummy section.

Any workouts to fix this?

This is the only real workout I've done to try and conquer it, which burns and feels great, but I think I need more.

__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,839
RunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 06-28-2013, 08:12 PM   #832
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $19307
Quote:
Originally Posted by RunKC View Post
Also, Silock I need some input.

No matter what I do, I always have just a little bit of baby fat below my belly button. Even when I was in high school and ran track/football I still had that.
My abs are fine, but I could never firm the tummy section.

Any workouts to fix this?

This is the only real workout I've done to try and conquer it, which burns and feels great, but I think I need more.

Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.
__________________




Quote:
Lewdog's record in Royals game threads: 11-9.
Posts: 15,020
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 06-28-2013, 08:16 PM   #833
BigBeauford BigBeauford is offline
Veteran
 
BigBeauford's Avatar
 

Join Date: Oct 2012
Location: Lenexa, KS
Casino cash: $7119
How devastating are the effects of booze to a workout plan?I have fixed most other issues in diet and exercise,but can't stop the beer just yet.
Posts: 1,130
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
Old 06-28-2013, 08:25 PM   #834
Count Zarth Count Zarth is offline
just say no
 
Count Zarth's Avatar
 

Join Date: Nov 2002
Casino cash: $23905
Quote:
Originally Posted by RunKC View Post
Tried Clay's idea of fasting, but could only do it for 2 days. I lost 1 lb in that time. Not bad. I'm down 6.7 lbs and I have 5 more days.
It's not "my" idea. I got it from Silock and NewChief.

It's proven science.

You should fast every other day to hit your goal.

Don't puss out.
Posts: 169,417
Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.Count Zarth is obviously part of the inner Circle.
  Reply With Quote
Old 06-28-2013, 08:57 PM   #835
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $7720
Quote:
Originally Posted by lewdog View Post
Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.
I'll have to continue doing this. I'm just now finishing my 2nd week, so I assume it will take at least 3 or 4 more weeks before I start seeing noticeable results.
__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,839
RunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 06-28-2013, 09:48 PM   #836
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $8270
Quote:
Originally Posted by lewdog View Post
Silock's answer. You need to lose bodyfat, which comes from calorie burning. You cannot spot reduce an area of fat with exercises. Crunches target your abdominal MUSCLES but will not remove the fat covering them.
This x 10000000000

Abs are made in the kitchen.

I don't even really do ab work. My abs are made with diet and lifting heavy compound shit.
Posts: 17,435
Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.
  Reply With Quote
Old 06-28-2013, 09:51 PM   #837
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $8270
Quote:
Originally Posted by BigBeauford View Post
How devastating are the effects of booze to a workout plan?I have fixed most other issues in diet and exercise,but can't stop the beer just yet.
Depends on how much booze.

"Some" is just fine. Too much can lead to a drop in testosterone, but that requires drinking enough that you get pretty drunk pretty often.

But more basically, your body has NO WAY to store the energy from alcohol, so it is burned off for energy before ANYTHING else. So, just be aware that whatever you drink is replacing calories from food. In moderation, this is perfectly fine. But, by drinking too much, your food will preferentially be stored as fat.

I've had a beer on every one of my "carb up" days. No ill effects.

So long as you budget for it in your calorie balance, it's perfectly fine.

Hope that helps.
Posts: 17,435
Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.
  Reply With Quote
Old 06-28-2013, 09:59 PM   #838
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $7720
Fasting is good, but I get serious cravings after about 36 hours. I'm scared I'll crash and burn like this.

__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,839
RunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby PiscitelliRunKC 's adopt a chief was Sabby Piscitelli
  Reply With Quote
Old 06-28-2013, 10:13 PM   #839
NewChief NewChief is offline
Greenbacker and Loving Liberal
 
NewChief's Avatar
 

Join Date: Aug 2001
Location: Fayetteville, AR
Casino cash: $7237
My wife started training with a new chick at our gym who is a total badass. I've watched her workout and have been amazed at the level that she pushes herself to. Found out she was an Olympic level sprinter on scholarship at the UofA I'd worked out in the same room with this trainer for a few sessions while she was working out.

Anyway, she told my wife that I was "a beast."

Felt pretty good to have a badass athlete say that about me.
__________________
In this world of sin and sorrow there is always something to be thankful for; as for me, I rejoice that I am not a Republican.
- H. L. Mencken
Posts: 19,257
NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.NewChief has enough rep power to blowy ou to bits.
  Reply With Quote
Old 06-28-2013, 10:15 PM   #840
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $8270
Just eat small, protein filled meals after a 16 hour fast. Stay as low on the calories as you can. Below 1200 is fine, if you can do it.

And yeah, you're probably going to crash out of this at some point. You didn't really have a plan going in, and you're on a crazy short timetable. Not a recipe for lasting success.
Posts: 17,435
Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.Silock is too fat/Omaha.
  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 03:24 AM.


This is a test for a client's site.
A new website that shows member-created construction site listings that need fill or have excess fill. Dirt Monkey @ https://DirtMonkey.net
Powered by vBulletin® Version 3.8.0
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.