The Fitness Thread

[Senip]

Oh. http://i1245.photobucket.com/albums/...ps50a812bd.jpg

Dat super tan hahaha

[mnnicol]

^ U fawkin' joooooooooocy!




In other news, did some deficit DLs last night.

After all the warm-ups, pulled 405x3 and 4 sets of 435x3. No belt, but used straps for the 435 lbs

[SCWolf]

Originally Posted by Vendetta21

Reach a0 has convinced that Starting Strength is bad based on advice from you. What is a program I should consider as a beginner to get good gains quickly?

Currently doing this exercise routine: http://newbie-fitness.blogspot.com/2...d-5x5.html?m=1 and using SS to try to teach myself form based off the beginners guide from SA.

Read 5/3/1. All three books. After you do, you'll have a pretty good idea what you should be doing and may even be able to make a coherent routine yourself. If not, ask for advice here.

EDIT: Repost from a few pages back. This is an example of a pretty solid split.

Monday
Skwat - 5/3/1
Stiff Leg / RDL / Goodmorning - 3x10
Abs - 3x10
Supersetted with
Unilateral (Step ups, walking lunges, etc) - 3x10

Tuesday
Flat Bench - 5/3/1
Incline Bench - 5x10
Pulldowns - 5x10
Dumbbell Row - 5x10
Triceps - 3x10

Thursday
Deadlift - 5/3/1
Front Squat - 3x8
Abs - 3x10
Supersetted with
Back Raise - 3x10

Friday
Overhead Press - 5/3/1
Dips / Close Grip Bench - 5x10
Horizontal Pull - 5x10
Upper back - 5x10
Bicepticons - 3x10
On lower days, you would do Agile 8 before you start lifting. Here's a link to Agile 8. http://www.defrancostraining.com/ask..._08-10-03.html

5/3/1 works like this
Find your maxes for all the lifts in the program that are listed 5/3/1
Your training max is 90% of your max
You base these percentages on your training maxes
Week one is your 5's week. 5,5,5+
65%,75%,85%
3's week. 3,3,3+
70%,80%,90%
5/3/1+
75%, 85%,95%
Lower body lifts progress by 10lbs per 5/3/1 cycle, upper body lifts progress by 5lbs
When you plateau in strength, you deload.

Percentiles aren't written in stone, and can be modified to suit your goals. Reading the books is incredibly beneficial.

[Senip]

Originally Posted by mnnicol

^ U fawkin' joooooooooocy!




In other news, did some deficit DLs last night.

After all the warm-ups, pulled 405x3 and 4 sets of 435x3. No belt, but used straps for the 435 lbs

I'm your height and your weight. Hardly :P

[mnnicol]

Originally Posted by Senip

I'm your height and your weight. Hardly :P

My height/weight, but lean as fuuuuuuark! When will it be my turn?



In other news, I started up Sheiko #29 today. Should be a fun month ahead

Flat Bench:
Set 1: 150lbsx5
Set 2: 180lbsx4
Set 3: 180lbsx4
Set 4: 210lbsx3
Set 5: 210lbsx3
Set 6: 225lbsx3
Set 7: 225lbsx3
Set 8: 225lbsx3
Set 9: 225lbsx3
Set 10: 225lbsx3

Squat:
Set 1: 185lbsx5
Set 2: 225lbsx5
Set 3: 225lbsx5
Set 4: 265lbsx5
Set 5: 265lbsx5
Set 6: 265lbsx5
Set 7: 265lbsx5
Set 8: 265lbsx5

Bench Press:
Set 1: 150lbsx5
Set 2: 180lbsx5
Set 3: 210lbsx4
Set 4: 210lbsx4
Set 5: 210lbsx4
Set 6: 210lbsx4

DB Flyes:
Set 1: 45lbsx10
Set 2: 45lbsx10
Set 3: 45lbsx10
Set 4: 45lbsx10
Set 5: 45lbsx10

Good Morning (Standing) - First time doing these, so wasn't too sure of form...will have to study it a bit
Set 1: 135lbsx5
Set 2: 135lbsx5
Set 3: 135lbsx5
Set 4: 135lbsx5
Set 5: 135lbsx5

[Reincarnate]

Purely a question of curiosity: What time do you guys have work / when and how long do you work out / how much time do you devote to cooking / sleeping / etc? Just want to see how most of you guys lay out your days.

[Reach]

7:00-5:30 WORK
5:30 -6:30 WORKOUT
6:30-7:00 REST
7-8 EAT (includes cooking)
8-9 Watch some shit/play a game
9-10 Study/planning for the next day
10-11 Eat again, do something fun (attempt to initiate coitus, if it fails then usually a video game or a tv show)
11-6:30 SLEEP


If I am not working out that day, that time is used to do one of the following: Shopping, Tennis, Chores ;(

[Reincarnate]

What do you normally do during lunch hour?

[Reach]

Eat my lunch

I usually get 30-40 minutes. I always pack my own lunch. It's usually left overs from supper the night before OR something I threw together in the morning. 10 minutes to eat (usually chicken and rice, or ribs and rice, turkey and rice or fruit with a protein bar and a yogurt if I don't have left overs).

Then I play table tennis with the other guys unless I have work to do in which case I do that.

[Reincarnate]

Unless my memory's off here I thought you were doing IF or something (so I was curious if you just didn't eat, period, until dinner hours) -- anyhow, thanks for the details!

[Reach]

Originally Posted by Reincarnate

Unless my memory's off here I thought you were doing IF or something (so I was curious if you just didn't eat, period, until dinner hours) -- anyhow, thanks for the details!

I'm currently bulking and do not IF on a bulk.

I employ IF sometimes during my cut but it's extremely hard to do when I'm going long hours like I am currently. It's not bad when I'm not busy, but if I'm busy I *need* to eat a decent lunch or I'll suffer big time in the afternoon with patients

I did it last year near the end of my cut to help me get to my absolute leanest and god damn I felt like shit haha

[Senip]

I need to start prepping meals longer than the day before.

Usually hit the gym around 11, then I go to work around 3-5, then do my cooking for the next day.

[SCWolf]

Originally Posted by Reincarnate

Purely a question of curiosity: What time do you guys have work / when and how long do you work out / how much time do you devote to cooking / sleeping / etc? Just want to see how most of you guys lay out your days.

Wake up at 1:00 PM.
Shower
Cook
Work at 4:00PM
Eat at 4:30PM
Shake at 7:00PM
Gym at 9:00PM
Home at 10:20PM
Eat/Cook at 11:00PM
Shake at 1:00AM
Bed at 4:00AM

Rinse and repeat. I work 4-9 3 days a week, 1-9/10-5:30 twice a week.

On a different note, here are my current stats

1.Weight: 150lbs (been hovering here for a while, still making strength gains though. I feel as though I've dropped a lot of water this year as opposed to last year, as I no longer use creatine.)
2. Height 5'9''
3. Bench ORM = 225lbs
4. Front Squat ORM = 260lbs

That's about all I have for stats because I don't standing OHP, Back Squat or Deadlift (Unfortunately). My ORM on the Deadlift back when I actually did train it (I would have been 140-ish lbs) was 315lbs.

[kmay]

you work for 30 minutes?

[SCWolf]

Originally Posted by kmay

you work for 30 minutes?

I work 4-9

[SCWolf]

Bumping for leg progress.

[kmay]

looking thick

[SCWolf]

A close friend of mine, cutting down for his men's physique show. He's natural.

[Litodude]

mirin

hard

like my dick

[Litodude]

http://www.youtube.com/watch?v=IHBLxCPmnVc