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

Reply
 
Thread Tools Display Modes
Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
MVP
 
penguinz's Avatar
 
Join Date: Mar 2003
Casino cash: $21986
*.* 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: 7,248
penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.penguinz would the whole thing.
  Reply With Quote
Old 06-28-2013, 10:18 PM   #841
NewChief NewChief is offline
Greenbacker and Loving Liberal
 
NewChief's Avatar
 

Join Date: Aug 2001
Location: Fayetteville, AR
Casino cash: $173008
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.
I've reconciled myself to never really getting the ripped body I could due to how much I drink. I'm still in good shape and have a good body, but I won't be ripped like Silock as long as I'm drinking two or more drinks a night. I'm okay with that.
__________________
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: 19,008
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, 10:21 PM   #842
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $43710
Quote:
Originally Posted by Silock View Post
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.
Well after this timetable is over, I'm gonna try to keep on this diet. Working out 3x a week and eating healthy. I just don't want to gain the weight back like most people do when they try quick fixes.
__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,433
RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.
  Reply With Quote
Old 06-29-2013, 11:20 AM   #843
Count Zarth Count Zarth is online now
Emperor of the Universe
 
Count Zarth's Avatar
 

Join Date: Nov 2002
Casino cash: $10240442
Yeah I think alternate day fasting + 0 carb would be the most efficient way to burn fat without going crazy.
Posts: 165,273
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 06-29-2013, 11:21 AM   #844
Count Zarth Count Zarth is online now
Emperor of the Universe
 
Count Zarth's Avatar
 

Join Date: Nov 2002
Casino cash: $10240442
Quote:
Originally Posted by NewChief View Post
Anyway, she told my wife that I was "a beast."
3some make it happen
Posts: 165,273
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 06-29-2013, 11:25 AM   #845
NewChief NewChief is offline
Greenbacker and Loving Liberal
 
NewChief's Avatar
 

Join Date: Aug 2001
Location: Fayetteville, AR
Casino cash: $173008
Quote:
Originally Posted by Alex Smith HATER View Post
3some make it happen
Her face isn't all that attractive to me. Absolutely amazing lower body, though.
__________________
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: 19,008
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 06-29-2013, 12:18 PM   #846
lewdog lewdog is offline
KC Chiefs....so much lol
 
lewdog's Avatar
 

Join Date: Sep 2011
Location: Valley of the hot as ****
Casino cash: $58066757
W. (name withheld) came out with a Beyond 5/3/1 book. Not sure all the changes from the previous one's but supposed to offer way more variety and tips to tweak the program to your liking. Thinking about getting it but wondered if anyone else had gotten it yet and if the differences are really worth the purchase?

http://articles.elitefts.com/trainin...y-jim-W. (name withheld)/
__________________




Quote:
Lewdog's record in Royals game threads: 9-9.
Posts: 11,918
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 06-29-2013, 01:12 PM   #847
lead_block lead_block is offline
Banned
 

Join Date: Jun 2013
Casino cash: $1710
[quote=lewdog;9783551]W. (name withheld) came out with a Beyond 5/3/1 book. Not sure all the changes from the previous one's but supposed to offer way more variety and tips to tweak the program to your liking. Thinking about getting it but wondered if anyone else had gotten it yet and if the differences are really worth the purchase? QUOTE]

I bought the original 5/3/1 book a few days ago and pretty much everything listed in there was stuff he had posted online but just came together in his book. I don't know if Beyond 5/3/1 is any different.

Last edited by lead_block; 06-29-2013 at 04:27 PM..
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 06-29-2013, 09:09 PM   #848
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101315
Day 19:




Workout:

Took it somewhat easy so I didn't stress my body out too badly for tomorrow's power workout. Just used heavier weight and stopped 2 reps short of failure.

Leg Press - 2 sets, 8 reps
Leg Curl - 2 sets, 8 reps
BB Bench - 2 sets, 10 reps
Seated Cable Row - 2 sets, 8 reps
Incline BB Bench - 2 sets, 8 reps
Pulldown - 2 sets, 10 reps
Lat Raise - 2 sets, 12 reps
DB Curls - 2 sets, 8 reps
Tricep Rope Pushdown - 2 sets, 8 reps

Nutrition:

Carbed up a little harder than usual, but still within the 8g/lbs guideline.

Iso Sensation Shake x 2
Oranges
Pancakes w/ sugar free syrup
After dinner mints
Cornbread
Boulevard beer!
2 sweet potatoes
Rice cakes
Pasta w/ grilled chicken
Angel food cake w/ sugar free syrup and fat free Cool Whip
After dinner mints

Totals: 6,556 cals, 1,253g carbs, 43g fat, 237g protein
Posts: 17,014
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 06-29-2013, 09:22 PM   #849
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101315
Day 20:

Bloated up nicely. Yay. /sarcasm





Workout:

Well, the GOOD news is that I'm not losing too much muscle and/or my CNS isn't getting fatigued. The BAD news is that progression on most of my lifts has pretty much stalled. My top sets on my 5-rep lifts were mostly failed (deadlift was a struggle, and lost form badly, squat was the only "easy" one).

At least, I think so, because my "spotter" helped WAY too much on bench. I could tell he was getting in some row work on my heavy set, but by the time I was done, I was too fatigued to get in another set. FAWK. I HATE THAT. LEARN TO LEAVE THE ****ING BAR ALONE UNLESS I TELL YOU TO. I EVEN SAID THAT.

Aside from that, my 90% drop sets are where my top sets were the week before I started the diet, and they're easy enough to complete, even after putting a lot of effort into the top set. So, I'm most likely not losing muscle, but progression just isn't going to happen. Bummer. So, I gotta switch up the training a bit. I think I'm going to switch to 5x5, sets across with lower weight. Should still allow for good working sets, but without the need to work at such high levels that I start getting burned out from stressing out the CNS too much.

Bench - 5RM (9 reps, lol "spotter"), 90% 5R (6 reps), 85% 5R (6 reps)
Dead - 5RM (5 reps, 4th with the worst form ever), 90% 5R, 85% 5R
RFESS - 5RM, 90% 5R, 85% 5R
Military Press - 5RM (2 reps, 3rd rep halfway, held for about 5 seconds, but couldn't push through it), 90% 5R, 85% 5R
BB Row - 3 sets, 5RM across

Nutrition:

4 cups Cocoa Dyno Bites + 1.5 cups skim milk
Grilled chicken breast
Iso Sensation shake
Oranges
Salad
ON Casein shake

Totals: 1937 cals, 274g carbs, 16g fat, 173g protein
Posts: 17,014
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 06-29-2013, 11:24 PM   #850
morphius morphius is offline
World's finest morphius
 
morphius's Avatar
 

Join Date: Aug 2000
Casino cash: $211356
Well, had some issues late lat year and put on some weight, have to stop eating when depressed... Any way, have been busting my ass the last month and a half. Wasn't dropping weight, but was putting on muscle. Dropped the post workout protein shake and am now shedding off the pounds. Was a bit surprised by this, but I guess I'll add it back in when I get closer to my goal weight and see if that ends up raising my goal weight. Biggest problem I have now is that I need heavier dumbells.

Fun times.
__________________
Herm Edwards neutering offenses one QB at a time.
Posts: 24,531
morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.
  Reply With Quote
Old 06-29-2013, 11:25 PM   #851
Count Zarth Count Zarth is online now
Emperor of the Universe
 
Count Zarth's Avatar
 

Join Date: Nov 2002
Casino cash: $10240442
That doesn't make a lot of sense unless your protein shakes were made of ice cream.
Posts: 165,273
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 06-29-2013, 11:34 PM   #852
morphius morphius is offline
World's finest morphius
 
morphius's Avatar
 

Join Date: Aug 2000
Casino cash: $211356
Quote:
Originally Posted by Alex Smith HATER View Post
That doesn't make a lot of sense unless your protein shakes were made of ice cream.
I probably shouldn't have mixed it with milk, but it was good that way, lol. Outside of that, didn't make a lot of sense of to me either. But I'm going to roll with it for now.
__________________
Herm Edwards neutering offenses one QB at a time.
Posts: 24,531
morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.morphius would the whole thing.
  Reply With Quote
Old 06-29-2013, 11:44 PM   #853
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101315
Make shakes with water.
Posts: 17,014
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 06-30-2013, 10:54 PM   #854
Silock Silock is offline
MVP
 
Silock's Avatar
 

Join Date: Dec 2006
Location: Overland Park
Casino cash: $101315
Day 21:

Spent most of the night and this afternoon pissing like a race horse. Coming down off the carb load, even while I was still eating carbs just released a ****load of water. Annoying, but at least the bloat is gone.

Progress is slow, but steady. I can definitely see a difference in lower back body fat compared to week 1.




Workout:

Indoor soccer game.

Nutrition:

Salad
Grilled peppers + grilled chicken
Sweet potato
Grilled chicken salad w/ fat free mayo
2 Weight Watchers Fudge bars

Totals: 1372 cals, 155g carbs, 17g fat, 158g protein
Posts: 17,014
Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.Silock is blessed with 50/50 Hindsight.
  Reply With Quote
Old 06-30-2013, 11:30 PM   #855
RunKC RunKC is offline
Just a humble bounty hunter
 
RunKC's Avatar
 

Join Date: Apr 2012
Casino cash: $43710
I've lost 8.3 lbs. I have 1.7 to go by Wednesday. This is gonna be a photo finish.

I feel great though. My pants feel loose and my body feels better.
__________________
Clay's bet: "Alex Smith doesn't have a prayer of throwing 25 TDs."
Posts: 5,433
RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.RunKC would the whole thing.
  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 05:08 PM.


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