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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 07-12-2013, 10:01 PM   #1201
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Old 07-12-2013, 10:02 PM   #1202
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I also like the 'Designer protein' - I got the white chocolate.
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Old 07-13-2013, 02:01 AM   #1203
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I also like the 'Designer protein' - I got the white chocolate.
lol
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Old 07-13-2013, 03:59 PM   #1204
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Ok first week of the restarted Madcow in the books. I think I'm up at least a pound which is good. Nothing quite beats lifting in the gym with no AC when it's 107 degrees outside. #oldschool
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Old 07-13-2013, 06:13 PM   #1205
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I also like the 'Designer protein' - I got the white chocolate.
No offense, but I get the feeling you like buying workout products and outfits but aren't big on using them.
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Old 07-13-2013, 07:27 PM   #1206
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Ok first week of the restarted Madcow in the books. I think I'm up at least a pound which is good. Nothing quite beats lifting in the gym with no AC when it's 107 degrees outside. #oldschool
Pound of what?
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Old 07-13-2013, 07:29 PM   #1207
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Pound of what?
body weight
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Old 07-13-2013, 08:44 PM   #1208
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Day 33:




Workout:

Typical tension workout

1A Leg Extension - 4x8
1B Leg Curl - 4x8
Machine Bench Press - 2x8
Pulldown - 2x10
Incline Bench - 3x8
Cable Row - 2x12
Shoulder Press - 3x8
DB Curl - 2x8
Tricep Rope - 2x8

Nutrition:

Pancakes
Pancakes
Bagels with FF cream cheese
FF Pretzels
Instant Sugar Free/FF Jello
Pasta with grilled chicken breast
Rice cakes
FF Pringles

Totals: 7,846 cals, 1,485g carbs, 28g fat, 382g protein

Last edited by Silock; 07-14-2013 at 10:17 PM..
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Old 07-14-2013, 06:04 PM   #1209
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Old 07-14-2013, 06:12 PM   #1210
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REST DAY!!!
You need a rest week.
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Old 07-14-2013, 06:21 PM   #1211
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REST DAY!!!
Did you feel more functionally able to make it through your day because of your workouts though?
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Old 07-14-2013, 10:30 PM   #1212
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Day 34:





I give up trying to understand why I bloat and why I don't. I ate nearly identically to last week, when I had no bloat, and bloated up significantly this week. I just don't understand.

Workout:

Went great. Had plenty of energy, and gained in my lifts since last week. I haven't gained strength overall, but I haven't lost ANY, either. Absolutely the same as when I started. I imagine that after a week off, I'll be able to continue my progression from before I started UD 2.0.

Rear Foot Elevated Single Leg Squats - 200x5, 195x5, 190x5, 185x5x2, 95x12

Bench - 210x6x5, 135x15

Deadlift - 295x5x3, 185x15

Military Press - 140x3, 130x6, 125x6, 85x15

BB Row - 155x6x3, 115x15

Incline Press - 165x4, 155x6, 145x6, 115x15

DB Curl - 45x8, 42.5x8x2, 35x15

Tricep Rope Pushdown - 70x8x3, 50x15

Cable Crunch - 110x15x3

Took about 3 hours to complete, but I was taking my time.

Nutrition:

Rice Krispies and skim milk
Oranges + Whey shake
Sugar free lime jello, sugar free black cherry jello
Deli ham + bbq sauce
Turkey + bbq sauce
FF, Sugar free instant chocolate fudge pudding and cheesecake pudding with skim milk

Totals: 2,150 cals, 334g carbs, 12g fat, 167g protein

Last edited by Silock; 07-14-2013 at 10:59 PM..
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Old 07-14-2013, 10:33 PM   #1213
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Did you feel more functionally able to make it through your day because of your workouts though?
Oh yeah. It was great not having useless, gigantic muscles getting in my way.
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Old 07-14-2013, 10:52 PM   #1214
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Day 35:





Workout:

Doubleheader indoor soccer games.

Nutrition:

1.75 lbs grilled, lean choice top sirloin steak + .5 tbsp butter
Jello + skim milk

Totals: 1,635 cals, 96g carbs, 43g fat, 206g protein
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Old 07-14-2013, 11:52 PM   #1215
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