*.* 2014 General Fitness Thread *.*

[penguinz]

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.

[ThaVirus]

There's nothing immoral about steroids outside of a competitive setting.

[ThaVirus]

Personally, I'll never bother with the stuff.

My coworker's fiancé is a huge dude. He's 6'4" 250 and extremely lean. She says he had been on so much T (or steroids, I can't remember) growing up that his body doesn't produce testosterone naturally anymore.

I'm sure he was abusing but **** that noise.

[Saccopoo]

Originally Posted by jiveturkey

Bench MONDAY!!! Get SOME!!!!

Bench - 4x6
Incline bench - 4x6
DB chest flies - 4x8
Machine chest flies - 4x8
Overhead tricep extensions - 4x8
Laying front shoulder raise - 4x8

That seems to be a lot of movement redundancy right there.

Two power movement straight bar presses?

Two versions of flies?

Is this a regular workout or just kind of a benchfest thing?

I'll throw a benchfest in once a month or so that goes like:

15/12/10/8/6 pyramid free bench with regular grip
3 x 8 wide grip
3 x 8 narrow grip
3 x 21's (half down, half up, full rep with pause) regular grip

and that's all I'll do for chest on that day.

Just curious.

[CaliforniaChief]

Originally Posted by luv

That is definitely encouraging! I weigh in on the scale in the locker room at my gym every Wednesday before my personal training session. Keep up the good work, and I hope you're able to get your bike fixed.

Thanks! You too!!! I think the bike is fixed...belt issue. Putting it back together now.

[Saccopoo]

Originally Posted by luv

I'm thinking it's "illegal" if you're competing? If you're not competing, and it's not going to land you in jail, then what's morally wrong with it? You choose not to, but another guys chooses to. Who cares?

Apparently nobody.

[jiveturkey]

Originally Posted by Saccopoo

That seems to be a lot of movement redundancy right there.

Two power movement straight bar presses?

Two versions of flies?

Is this a regular workout or just kind of a benchfest thing?

I'll throw a benchfest in once a month or so that goes like:

15/12/10/8/6 pyramid free bench with regular grip
3 x 8 wide grip
3 x 8 narrow grip
3 x 21's (half down, half up, full rep with pause) regular grip

and that's all I'll do for chest on that day.

Just curious.

Each week is a little different and then each month is completely different. 4 weeks of hyper-trophy, 4 weeks of power, 4 weeks of endurance. I'm in the hyper month so it's heavy weight with approximately 3 minute breaks in-between sets (I have to track it so that I can finish each set). Power is even heavier with slightly fewer reps and longer breaks (It has to be heavy enough that I'm not going to finish, especially the last couple of sets). Endurance is high rep/short breaks. Endurance month can also include wacky 10 x 3 with 1 minute breaks. That's a bitch of a workout.

Last Monday was...

Wide grip bench - 4x6
Narrow grip bench - 4x6
Chest dips - 4x8
Shoulder Press DB - 4x8
Tricep pulldowns - 4x8
45 degree should raise - 4x8

[Aspengc8]

Originally Posted by Saccopoo

Riiiight. That's why you are posting vids of you deadlifting 500+ lbs.

Yeah, must that TRT doing all the work and making me huge. Did you even watch the video? I'm not even big. My lifts are actually below average for my height and weight. Shit, the air force kid I train with is a buck ninety, and pulls more.

Sorry BCD, keto only worked for you because your on TRT! Eating all that fat and shit, gettin' lean and swole!

[Saccopoo]

Originally Posted by jiveturkey

Each week is a little different and then each month is completely different. 4 weeks of hyper-trophy, 4 weeks of power, 4 weeks of endurance. I'm in the hyper month so it's heavy weight with approximately 3 minute breaks in-between sets (I have to track it so that I can finish each set). Power is even heavier with slightly fewer reps and longer breaks (It has to be heavy enough that I'm not going to finish, especially the last couple of sets). Endurance is high rep/short breaks. Endurance month can also include wacky 10 x 3 with 1 minute breaks. That's a bitch of a workout.

Last Monday was...

Wide grip bench - 4x6
Narrow grip bench - 4x6
Chest dips - 4x8
Shoulder Press DB - 4x8
Tricep pulldowns - 4x8
45 degree should raise - 4x8

K. Cool.

How's the Chest/Shoulders/Triceps thing working out for you?

I've broke my workout down as such:

Monday/Thursday: Chest/Biceps
Tuesday/Friday: Back/Triceps
Wednesday/Saturday: Legs/Shoulders

I've found the two days of rest between each body part helps.

[jiveturkey]

Originally Posted by Saccopoo

K. Cool.

How's the Chest/Shoulders/Triceps thing working out for you?

I've broke my workout down as such:

Monday/Thursday: Chest/Biceps
Tuesday/Friday: Back/Triceps
Wednesday/Saturday: Legs/Shoulders

I've found the two days of rest between each body part helps.

I was stagnant for a couple of years and switched to this new workout last fall. I've had steady gains since then.

The one thing that might get tweaked is reducing the endurance phase. Me and a couple of guys from the class I took still workout together and we find that after a month of endurance we're taking a long time to get back to our previous numbers. We eventually surpass the old numbers before we get to the next endurance month and maybe that's the point. We'll experiment and see if 2 weeks of endurance as the same effect.

[Saccopoo]

Originally Posted by Aspengc8

Yeah, must that TRT doing all the work and making me huge. Did you even watch the video? I'm not even big. My lifts are actually below average for my height and weight. Shit, the air force kid I train with is a buck ninety, and pulls more.

World record for a natural single pull with equipment (double ply suits, belts, wraps, is 760 in the Open 242 lbs., 35-39 year age class.

Raw natural pull record for same class is 605 lbs.

You're boy in the air force needs to document his shit, as the police/fire/military natural record in the dead is 535 lbs. in the 198 lb. class. (Raw lift is 490 lbs.)

http://www.wnpf.net/wnpf/home.jsp

Sorry BCD, keto only worked for you because your on TRT! Eating all that fat and shit, gettin' lean and swole!

If it's the nothing you say it is, then why do it at all? Why spend the money on it, go through the injections (as you have advocated earlier), etc.? Why have to go through the process of faking down your test levels in order to get doctors prescriptions for it if it does nothing?

[Saccopoo]

Originally Posted by jiveturkey

I was stagnant for a couple of years and switched to this new workout last fall. I've had steady gains since then.

The one thing that might get tweaked is reducing the endurance phase. Me and a couple of guys from the class I took still workout together and we find that after a month of endurance we're taking a long time to get back to our previous numbers. We eventually surpass the old numbers before we get to the next endurance month and maybe that's the point. We'll experiment and see if 2 weeks of endurance as the same effect.

You know, I might have to take Silock's example and start documenting my shit.

I'm not pulling out the abacus and counting macros, but keeping a log might not necessarily be a bad thing.

[Silock]

Originally Posted by Saccopoo

You know, I might have to take Silock's example and start documenting my shit.

I'm not pulling out the abacus and counting macros, but keeping a log might not necessarily be a bad thing.

Don't do it! It's cheating!!!

[jiveturkey]

Originally Posted by Saccopoo

You know, I might have to take Silock's example and start documenting my shit.

I'm not pulling out the abacus and counting macros, but keeping a log might not necessarily be a bad thing.

I don't track food any more since I've had my diet dialed in for a couple of years now. I know what works and what don't.

I do however have to track my weights. I just carry around a small scrap of paper that includes the workout plan with weight from the previous comparable workout. If I go up it gets noted on a spreadsheet at home.

[Aspengc8]

Originally Posted by Saccopoo

If it's the nothing you say it is, then why do it at all? Why spend the money on it, go through the injections (as you have advocated earlier), etc.? Why have to go through the process of faking down your test levels in order to get doctors prescriptions for it if it does nothing?

Someone had asked about it so I responded with info on how to lower it, what compounds that were OTC would lower, etc. As far as I'm concerned, I was in the low range and did not need to play with anything to get it low. Why do I even bother with it now? If a hormone shows up low, would you not want it at optimal levels? It's same for people with thyroid issues and want a normal metabolism. I got tested on my 33rd birthday, so who knows if what I did over 12 years ago had any affect on it.

[Aspengc8]

Originally Posted by Saccopoo

You know, I might have to take Silock's example and start documenting my shit.

I'm not pulling out the abacus and counting macros, but keeping a log might not necessarily be a bad thing.

Everyone who wants to make progress should keep a log. Tracking weights is critical for progress. If your really looking to lean out you will need to track macros at some point.