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Old 01-02-2013, 01:41 PM  
penguinz penguinz is online now
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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 07-07-2013, 07:29 PM   #931
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Quote:
Originally Posted by penguinz View Post
You do not look like you are 182. That would put you almost 20lb more than me.
I'm down to 178 now if that makes you feel better

Most of my mass is in my legs, no question.
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Old 07-07-2013, 07:31 PM   #932
AndChiefs AndChiefs is offline
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Quote:
Originally Posted by Silock View Post
I'm down to 178 now if that makes you feel better

Most of my mass is in my legs, no question.
Thunder thighs
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Old 07-07-2013, 07:35 PM   #933
Silock Silock is offline
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Originally Posted by AndChiefs View Post
Thunder thighs
Lol

Soccer player gonna soccer
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Old 07-07-2013, 07:45 PM   #934
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Originally Posted by lewdog View Post
Yea, doesn't look like it to me either but he is almost 6 feet.

I weigh almost the same as him now but with more bodyfat and much shorter!

Pretty crazy how different body structures hold muscle mass.
I guess he is 3-3.5" taller than me and at about 5lb per inch that is about right. I see him on the soccer fields and he still does not look like 180+. More like 170-175.
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Old 07-07-2013, 07:47 PM   #935
AndChiefs AndChiefs is offline
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Quote:
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Lol

Soccer player gonna soccer
Heh. I know exactly how it is. I'm also a soccer player. People are always shocked when I tell them how much I weigh.
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Old 07-07-2013, 07:48 PM   #936
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Quote:
Originally Posted by Silock View Post
I'm down to 178 now if that makes you feel better

Most of my mass is in my legs, no question.
If I did not ref so much I could probably get to the 175-180 range. Too much running now to maintain it.
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Old 07-07-2013, 08:04 PM   #937
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Quote:
Originally Posted by penguinz View Post
I guess he is 3-3.5" taller than me and at about 5lb per inch that is about right. I see him on the soccer fields and he still does not look like 180+. More like 170-175.
Well, that's where I will be with 5% bodyfat. I guess you just can't see the extra fat under the jersey lol
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Old 07-07-2013, 08:07 PM   #938
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Quote:
Originally Posted by penguinz View Post
If I did not ref so much I could probably get to the 175-180 range. Too much running now to maintain it.
I know the feeling. I could probably get to 200 with about 5% bf if I stopped playing every day.
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Old 07-07-2013, 08:08 PM   #939
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I know the feeling. I could probably get to 200 with about 5% bf if I stopped playing every day.


You would be a freak with an extra 20lbs of muscle on that body. Absolute shredded freak.

**** SOCCER!
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Old 07-07-2013, 08:18 PM   #940
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You would be a freak with an extra 20lbs of muscle on that body. Absolute shredded freak.

**** SOCCER!
Meh. I don't really want to be bigger. I'd like to get stronger still, though, which won't happen until I get bigger. I have bumped up against the same upper limit on benching for 2 straight years now. Annoying.
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Old 07-07-2013, 11:43 PM   #941
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OK Gang: A little ADD on my part, I'm going back to the Intermediate Madcow listed above instead of W. (name withheld)'s 5/3/1. Tomorrow (or today) starts the bulk. I want to put on 10-15 lbs is my goal. The side effect should be great strength gains. I will be keeping you updated on my journey.
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Old 07-07-2013, 11:53 PM   #942
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OK Gang: A little ADD on my part, I'm going back to the Intermediate Madcow listed above instead of W. (name withheld)'s 5/3/1. Tomorrow (or today) starts the bulk. I want to put on 10-15 lbs is my goal. The side effect should be great strength gains. I will be keeping you updated on my journey.
Any particular reason?
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Old 07-08-2013, 12:02 AM   #943
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Any particular reason?
Well I'm pretty young. I've been lifting consistently for over 2 years, so I feel I'm transitioning into an intermediate level and have had good results with Madcow before on my bench but my squat went into the shitter.

I think the reason my squat suffered was overtraining my lower back from deadlifts and squatting 3x/week. I won't be doing deadlifts this go around and see how this treats me. I may also switch one of the barbell row days to DB row as well. I believe in the program and will just tweak it over time to what works best for me.

I think the 5/3/1 is a little more advanced and slower progression. I'm very light (160ish) and have been wanting to gain weight for awhile and this is a good program to do that (3 day full body routine). I think 5/3/1 is a good program but I don't feel like I'm quite ready for it and can make weekly progression with some weight gain on Madcow.
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Old 07-08-2013, 12:11 AM   #944
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Texas Method is even slower (I prefer it).

Still, 5/3/1 gives you a lot more recovery between squats and deads.
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Old 07-08-2013, 12:27 AM   #945
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Day 28:

I must not have done something correctly on the carb load yesterday, as I bloated up a bit. Not sure why. No big deal, but it's annoying.




Workout:

None.

Nutrition:

Grilled chicken breast
Rice cakes
Sweet potatoes
Fat free Sugar Free Jello
Ground turkey

Totals: 1,302 cals, 169g carbs, 14g fat, 147g protein
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