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Old 01-02-2013, 02:41 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 08-14-2013, 03:03 PM   #1426
BigCatDaddy BigCatDaddy is offline
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Originally Posted by el borracho View Post
Online max bench calculator thinks your current max would be about 330 (based on 2 reps at 315). What program are you going to use to add 75 pounds to your bench in the next 4 months? What specific routine gets that kind of result?
That's what I did on my 5th set after going 225 x 8, 245 x 6, 275, 4 and 295 x 2. If I just warmed up and jumped into 315 I'm hitting 3 or 4 so I'm about 345-350 now if I had to guess, but I'm not at a platteau or anything. I'll jump quite a bit from just getting a little more serious at 1st.

I'll probably change it up a bit over the 4 months so I'm not glued to anything specific. It just depends on how I'm feeling. The key is going to be the diet, size, staying healthy, and a nice dose of Test Cyp.
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Old 08-14-2013, 03:03 PM   #1427
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Heh.

Kinda like my motivation. I tell my wife all the time that I'm working out to look good naked.

When i get up to go get a towel after a hot session i want her to look at me and think, "OMG look at that ****ing sexy man. I can't believe THAT just got done ****ing me".

Your wife already says that to me..............
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Old 08-14-2013, 03:08 PM   #1428
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My brain works the opposite way. I need to look good and see the changes in the mirror. It motivates me to do more, almost to the point where i obsess over it. Im in month 4 of a planned 11 month transformation. I'll be doing 6 months of general fitness 5x a week, followed by 2 months of intense cardio and then a 3 month clean "bulk phase" and then re-evaluate myself after that. I'm hoping to drop down to 10-12% BF before i bulk. I'm about 18% BF right now.

I don't wanna get fat when i bulk, as that will just discourage me. Planning on investing $$$ into some heavy weights and just eat at a 300-500 cal surplus.
I'm kinda the opposite. I have no issues going up to 15% or even a tad higher if im adding a lot more muscle. Once you have a bunch of muscle under there the fat starts coming off when you diet down. The highest I've been was around 235 around 15%, then just took about 6-8 to get back down close to 10% before going on vacation with the family. Through experimentation, I found High protein, high carb, low fat to work best for me to gain size, and then completely drop the carbs to around 100g per day, keep protein high, and up the fats from 30g to about 100g per day, and added in cardio.
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Old 08-14-2013, 03:52 PM   #1429
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Just picked up a FitBit Flex. Charging the thing right now and setting up my software and online account. Some of my friends have used it and really like it. Hope this helps keep me motivated, and help me keep track of calories burned off.
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Old 08-15-2013, 10:44 AM   #1430
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Does DOMS affect your lifting ability?

Doing SS day 2 today and have to do more squats and since I just started Tuesday, my legs hurt like a bitch.
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Old 08-15-2013, 10:46 AM   #1431
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Yes. Just do as much as you can.
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Old 08-15-2013, 10:50 AM   #1432
el borracho el borracho is offline
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hey, Silock. Did you ever post side-by-side before and after diet photos?
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Old 08-15-2013, 10:56 AM   #1433
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No. But they are all in this thread. I might do it later if I remember when I'm not on my iPad.
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Old 08-15-2013, 01:14 PM   #1434
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Yes. Just do as much as you can.
Damn.
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Old 08-15-2013, 01:27 PM   #1435
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Pic from our leg session last night. We decided to work up to a max 3 on box squats, so we had to break out the ammonia caps. We went through way too many LOL. Also, for any of you that are serious squatters, get the Rehband knee sleeves. Best $60 I ever spent.

Set up for final work sets, 405 on the bar and another ~200 in bands near lockout. I will try and get a video next time, we were the only 2 in the gym that late.

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Old 08-15-2013, 04:01 PM   #1436
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Also, for any of you that are serious squatters, get the Rehband knee sleeves. Best $60 I ever spent.

This all day! I used the Tommy Kono one's before and they ripped after 6 months of squatting. I've had the Rehband's over a year and they are holding up way better than I expected. They feel unbelievable and keep my knees feeling fresh as I squat twice per week (usually heavy). Best money I have ever spent on lifting gear. I won't squat without them.
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Old 08-15-2013, 09:09 PM   #1437
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I walked the 8 min to the gym and got on a bike for 5 min hoping it would loosen up my quads, but I couldn't do squats at all. Sorta bummed. Did my press and dead lifts though. I hope my legs are fine by Saturday.
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Old 08-15-2013, 09:52 PM   #1438
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This has probably been brought up in here already but what's the easiest way for you guys to eat enough food?

I ate 5 eggs w/ cheese for breakfast, a chicken burrito with rice and guacamole, and a 4 oz chicken breast today, but ideally I'd like to eat maybe 500-750 more calories on lift days (maybe 1000?). I'm not quite sure how many calories I ate today, but I can't imagine eating 1000 more.
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Old 08-15-2013, 09:55 PM   #1439
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I walked the 8 min to the gym and got on a bike for 5 min hoping it would loosen up my quads, but I couldn't do squats at all. Sorta bummed. Did my press and dead lifts though. I hope my legs are fine by Saturday.
Don't do cardio on leg day. And if you did legs today Saturday is too soon. You need more recovery time if you are doing anykind of serious lifting.
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Old 08-15-2013, 09:58 PM   #1440
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Don't do cardio on leg day. And if you did legs today Saturday is too soon. You need more recovery time if you are doing anykind of serious lifting.
Every lift day is leg day on SS.

I don't know if you saw, but I just started Tuesday and have really bad DOMS in my thighs. At work all day when I stood up they were really sore, but if I went for a long walk, they would not hurt as bad, so I just tried a quick warmup before trying squats, it didn't help at all.
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