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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 07-01-2013, 08:19 AM   #856
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Originally Posted by RunKC View Post
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.
Are you going to keep this up after your event?
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Old 07-01-2013, 09:37 AM   #857
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So a very, very vague question.

But, I am going to get back into the routine of using my fitness pal to track caloric intake. It's what worked best for me when I got down 17lbs. I'm currently down 7 and Vegas is just around the corner.

What's the best way to track the exercise portion?

I work for a flooring company - so we are in a hot warehouse and load flooring a lot of the day. Does anyone have a suggestion to track that?

Or those of you that do track it do you guys just track it when you go to the gym?

Appreciate it.
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Old 07-01-2013, 01:01 PM   #858
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Quote:
Originally Posted by Omaha View Post
Are you going to keep this up after your event?
Gonna do my best. I'm not gonna go all out like I am right now, but I'm going to consume less calories and eat better.

My goal is to not get below 187 and keep it that way.
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Old 07-01-2013, 01:09 PM   #859
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Quote:
Originally Posted by RunKC View Post
Gonna do my best. I'm not gonna go all out like I am right now, but I'm going to consume less calories and eat better.

My goal is to not get below 187 and keep it that way.
I'd recommend taking measurements when you hit your goal. BF%, waist, chest, arm, thigh....

I hit a low late last year (181) and I've been creeping up into the low 190's. This would piss me off except that my measurements are improving.

Moral of the story - weight isn't the most important piece of the puzzle.
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Old 07-01-2013, 01:39 PM   #860
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Quote:
Originally Posted by CJizzles View Post
So a very, very vague question.

But, I am going to get back into the routine of using my fitness pal to track caloric intake. It's what worked best for me when I got down 17lbs. I'm currently down 7 and Vegas is just around the corner.

What's the best way to track the exercise portion?

I work for a flooring company - so we are in a hot warehouse and load flooring a lot of the day. Does anyone have a suggestion to track that?

Or those of you that do track it do you guys just track it when you go to the gym?

Appreciate it.
There's no real way to track that. You'll just have to guess.
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Old 07-01-2013, 01:42 PM   #861
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Quote:
Originally Posted by Silock View Post
There's no real way to track that. You'll just have to guess.
Yeah, I kind of figured.

And I know it's technically not exercise, it's kind of the easy way out. But, any sort of physical work for me is a good thing.

Checked in at 292 this morning. I've been hovering around 300 for a long while. I will post updates here too, minus the pictures.
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Old 07-01-2013, 02:05 PM   #862
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Quote:
Originally Posted by CJizzles View Post
Yeah, I kind of figured.

And I know it's technically not exercise, it's kind of the easy way out. But, any sort of physical work for me is a good thing.

Checked in at 292 this morning. I've been hovering around 300 for a long while. I will post updates here too, minus the pictures.
Thanks, bro.
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Old 07-01-2013, 02:06 PM   #863
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Quote:
Originally Posted by Omaha View Post
Thanks, bro.
No problem, chief.
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Old 07-01-2013, 02:21 PM   #864
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Quote:
Originally Posted by jiveturkey View Post
I'd recommend taking measurements when you hit your goal. BF%, waist, chest, arm, thigh....

I hit a low late last year (181) and I've been creeping up into the low 190's. This would piss me off except that my measurements are improving.

Moral of the story - weight isn't the most important piece of the puzzle.
Oh I agree. I fluctuate like hell all the time. I can eat well and be between 3-5 lbs. I guess it's just how you feel.
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Old 07-01-2013, 06:15 PM   #865
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Finished the Russian Bench program today. Did not get the lifts I was scheduled to make which is disappointing, but I am only off by a bit (one of those deals where the spotter has a couple of fingers on the bar to keep it moving on the last rep). Oh, well. Going to check my max next Monday and then move on to another program. Likely the W. (name withheld) 5.3.1.
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Old 07-01-2013, 06:18 PM   #866
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Hey, Silock

1. How long will you be on this particular diet/exercise routine and what is the goal?
2. You should post some side-by-side before/after shots whenever you finish. It's difficult to see change in the dailies.
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Old 07-01-2013, 07:28 PM   #867
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Quote:
Originally Posted by el borracho View Post
Hey, Silock

1. How long will you be on this particular diet/exercise routine and what is the goal?
2. You should post some side-by-side before/after shots whenever you finish. It's difficult to see change in the dailies.
Another 4 weeks. 7 weeks total. The goal is just to see how lean I can get. I could have done it another way, but my wife is doing it, too, and she wouldn't do it unless I did it, so I took the plunge. She wants to look her best in a bikini at an upcoming pool party, so . . . that's what's in it for her. I'm just going to see how far this regimen will take me.

I will do the side-by-side.
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Old 07-01-2013, 08:26 PM   #868
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Anyone ever get the new 5/3/1 book?

Last edited by lead_block; 07-02-2013 at 01:04 AM..
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Old 07-02-2013, 01:38 AM   #869
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Day 22:





Workout:

Leg Extension - 3 sets, 15 reps
Leg Curl - 3 sets, 15 reps
Chest Press - 3 sets, 20, 15, 15 reps
Seated Cable Row - 3 sets, 15, 15, 20 reps
Lateral Raise - 3 sets, 15 reps
DB Curl - 3 sets, 15 reps
Incline BB Press - 3 sets, 15, 12 reps
Leg Extension - 2 sets, 20, 15 reps
Shoulder Press - 2 sets, 15 reps
Leg Curl - 2 sets, 20, 15 reps
Incline Chest Press Machine - 2 sets, 15 reps
BB row - 3 sets, 15 reps
Tricep Pushdown - 3 sets, 15 reps

Rested a couple of hours with a walk at the dog park and mowing the lawn.

Then, played a league soccer game at night.

Nutrition:

25 oz grilled shrimp + salad
Iso Sensation shake + MCT oil

Totals: 1137 cals, 54g carbs, 18g fat, 201g protein
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Old 07-02-2013, 01:39 AM   #870
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Quote:
Originally Posted by lead_block View Post
Anyone ever get the new 5/3/1 book?
I'm planning on it, but I just dropped some coin on this, so I have to wait.

http://www.bodyrecomposition.com/app...r-mixed-sports
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