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Old 01-01-2014, 07:34 PM  
penguinz penguinz is offline
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*.* 2014 General Fitness Thread *.*

Welcome to 2014! Now get your ass in top physical condition!

No one else started it so here it is!

**From the 2013 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 07-10-2014, 08:53 AM   #3076
Canofbier Canofbier is offline
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Quote:
Originally Posted by Silock View Post
Upper body routine is decent, but ditch the lat pull down for a pull-up. Add proper face pulls, as well.

Your lower body routine needs an overhaul. It's all accessory work. You should be doing some kind of squat variation. If you don't have the flexibility, do some machine hack squats while you work on doing box squats or bare bar squats. Good mornings would be a great addition, as well as deadlifts. You're doing almost nothing that strengthens your core.

What are you doing for cardio?
I appreciate your advice, thanks!

I'm not really doing cardio as a part of my routine, because it's boring and I despise it.
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Old 07-10-2014, 10:55 AM   #3077
Aspengc8 Aspengc8 is offline
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Quote:
Originally Posted by Silock View Post
Upper body routine is decent, but ditch the lat pull down for a pull-up. Add proper face pulls, as well.

Your lower body routine needs an overhaul. It's all accessory work. You should be doing some kind of squat variation. If you don't have the flexibility, do some machine hack squats while you work on doing box squats or bare bar squats. Good mornings would be a great addition, as well as deadlifts. You're doing almost nothing that strengthens your core.

What are you doing for cardio?
good info right there. Also, when you do get to a decent level of bf% and want to put some descent muscle on, you will need a bit more than some lean meat, veggies & berries. Are you avoiding carbs for a reason?
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Old 07-10-2014, 10:58 AM   #3078
KC native KC native is offline
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Quote:
Originally Posted by Canofbier View Post
You're correct that I'm pretty inexperienced, but I don't think I'm as far behind as you're insinuating. I've got a bit of chub, but not too much - I'm already eating a high-protein diet (150-200g daily with greens and a few cups of berries thrown in), and at a deficit for now in order to cut down closer to 10% or so. Maybe "mass building" wasn't the right way to put it.

I guess I wasn't too explicit in my last post, but I've already looked at routines and am doing more of a upper/lower cycle with rest thrown in every few days. I'm certainly open to critique, but I think I'm hitting the important bits:
That's pretty similar to what I do.

I have an irregular gym availability schedule so I do

Upper Body:
Bench
Seated Rows
Incline Bench
Lat Pull downs
tricep extensions
curls
shrugs/other shoulder exercise

Lower body:
Squats
Dead lifts
leg extensions
leg curls
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Old 07-10-2014, 11:46 AM   #3079
Canofbier Canofbier is offline
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Quote:
Originally Posted by Aspengc8 View Post
good info right there. Also, when you do get to a decent level of bf% and want to put some descent muscle on, you will need a bit more than some lean meat, veggies & berries. Are you avoiding carbs for a reason?
Partly because of my aforementioned hate of cardio and partly because I don't really crave carbs that often anyway. Even before I got into my current diet, I ate a lot of protein and tended to binge on fatty foods rather than carbs.

I will say that I've cut waaaay down on my drinking over the last few weeks. I would sometimes buy myself a handle and finish it over the course of three or four days. Not only was that a lot of empty carbohydrates, but it would have been terrible for my health in a number of other ways if I had kept it up. For now, I'm treating booze as a cheat and will have some with friends but never by myself.
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Old 07-10-2014, 12:01 PM   #3080
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Squats and Dead Lifts are two of the most important exercises, imo. I also love (barbell) lunges. Really nice exercise to improve your (core-)strength, explosiveness and balance.
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Old 07-10-2014, 12:02 PM   #3081
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I did squats the other day for the 1st time. I was pitiful.
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Old 07-10-2014, 12:41 PM   #3082
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Quote:
Originally Posted by Schnitzel View Post
Squats and Dead Lifts are two of the most important exercises, imo. I also love (barbell) lunges. Really nice exercise to improve your (core-)strength, explosiveness and balance.
While I don't "love" them, I also thought of lunges. Higher reps, I hold 20# kettle bells. Lower reps, I use 35#.
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Old 07-10-2014, 12:51 PM   #3083
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Somehow I have managed to lose 60 lbs. from this time last year to today. Mostly all from change of diet and watching intake. I think I have pretty much leveled out on weight loss thru that means but still wanting to lose another 25 lbs. or so. I think those lbs. will come off thru exercise, probably walking, as this almost 64 year old body doesn't want to cooperate a lot of times.
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Old 07-10-2014, 11:29 PM   #3084
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Eggs, chicken and rice together in a stir fry.

Just ****ing awesome as a cutting meal. Especially with curry and hot sauce.

Eggs and rice is a seriously underrated flavor/texture combo.
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Old 07-10-2014, 11:41 PM   #3085
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Quote:
Originally Posted by Canofbier View Post
I appreciate your advice, thanks!

I'm not really doing cardio as a part of my routine, because it's boring and I despise it.
Do you play any sports? That's how I get the vast majority of my cardio. Not boring at all.

What kind of rep range are you working?
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Old 07-10-2014, 11:42 PM   #3086
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Originally Posted by Count Zarth View Post
Eggs, chicken and rice together in a stir fry.

Just ****ing awesome as a cutting meal. Especially with curry and hot sauce.

Eggs and rice is a seriously underrated flavor/texture combo.
I love making my own healthy chicken fried rice. All of that you said with some peas thrown in . . . ****ing delicious.
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Old 07-10-2014, 11:48 PM   #3087
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I love making my own healthy chicken fried rice. All of that you said with some peas thrown in . . . ****ing delicious.
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Old 07-11-2014, 12:00 AM   #3088
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Old 07-11-2014, 09:33 AM   #3089
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Originally Posted by Schnitzel View Post
Squats and Dead Lifts are two of the most important exercises, imo. I also love (barbell) lunges. Really nice exercise to improve your (core-)strength, explosiveness and balance.

Dude, You're wasting ur time. Get down on some jumping jacks. Do like 12 sets of 3 with 10 minute recovery periods in between. Really builds your shoulders and backstraps as well as firming up the Achilles.
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Old 07-12-2014, 12:47 AM   #3090
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Whew. 4 weeks down. Time for a diet break.

Starting weight: 201.1

Current: 180.9

Loss of strength: None, slight gains.

UD 2.0 is a goddamned miracle worker.
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