ChiefsPlanet - Life *.* 2014 General Fitness Thread *.*

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.

Aspengc8

07-10-2014 09:55 AM

Quote:

Originally Posted by Silock (Post 10739286)

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?

KC native

07-10-2014 09:58 AM

Quote:

Originally Posted by Canofbier (Post 10739283)

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

Canofbier

07-10-2014 10:46 AM

Quote:

Originally Posted by Aspengc8 (Post 10739461)

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.

Schnitzel

07-10-2014 11:01 AM

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.

Sweet Daddy Hate

07-10-2014 11:02 AM

I did squats the other day for the 1st time. I was pitiful.

luv	07-10-2014 11:41 AM

Quote:

Originally Posted by Schnitzel (Post 10739543)

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#.

Earthling

07-10-2014 11:51 AM

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.

Hammock Parties

07-10-2014 10:29 PM

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.

Silock

07-10-2014 10:41 PM

Quote:

Originally Posted by Canofbier (Post 10739302)

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?

Silock

07-10-2014 10:42 PM

Quote:

Originally Posted by Count Zarth (Post 10740839)

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.

Hammock Parties

07-10-2014 10:48 PM

Quote:

Originally Posted by Silock (Post 10740850)

I love making my own healthy chicken fried rice. All of that you said with some peas thrown in . . . ****ing delicious.

MAH GOD

Silock

07-10-2014 11:00 PM

PEAS FTW

Hog's Gone Fishin

07-11-2014 08:33 AM

Quote:

Originally Posted by Schnitzel (Post 10739543)

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.

Silock

07-11-2014 11:47 PM

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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