A lot of the SS links in the SS FAQ in the wiki lead to a "wiki closed" page. Anyone knows what is up, how to fix it, or about other alternatives?
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Saturday, March 12, 2016
Starting Strength wiki has closed today. Are there any alternatives?
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What are the different parameters for physical fitness?
Title.
- Strength
- Mobility
- Balance
- Endurance
- Cardiovascular related
- Reflexes
What else?
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Not asking for a medal, just proud I can still function today.
42yo, dad bod male here.
Yesterday morning, I did a heavy lower body workout and some back exercises, along with a series of shuttle runs. Then I picked up sticks in my yard and did some gardening. After that I hit golf balls at the range for an hour. In the evening I played a father-daughter full-court basketball game and ran the court the whole time.
I've been doing a workout designed for golf fitness since early January and I've stuck with it. It has a lot of squats and deadlifts and core activities, along with some upper body. Three days a week, I do treadmill where I stay at 120bpm for 30 minutes.
I can move today without much soreness except in my feet. A few months ago, this would have hurt me. I'm still overweight because I eat (way) too much, but I'm strong now and glad my body works pretty well.
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M/17 224 lbs - 165 lbs in 4 months!
How I started off;
In November I decided I wanted to lose weight and become ripped for Summer (still not where I want to be). So I started running... A lot. At my peak I was running 64 kilometers a week, like so:
| Day | Distance (kilometers) |
|---|---|
| Monday | 6 |
| Tuesday | 6 |
| Wednesday | 13 |
| Thursday | 6 |
| Friday | 13 |
| Saturday | 10 |
| Sunday | 10 |
I didn't keep track of my weight, but that continued for about 3 months. On Saturdays and Sundays I ran the 10 kilometers to my gym and spent about 2 hours doing circuits of all the machines, 10 reps of 10 on pretty much everything.
A month ago;
A month ago I signed up to two gyms, one near my home and the other near my school, and I've been going there everyday! My routine is as follows:
Chest: Monday, Thursday.
Do this in the order 3 times
| Exercise | Weight (kg) | Reps | Sets | Rest (s) |
|---|---|---|---|---|
| Clap Push-ups | Me | 10 | 1 | 5 |
| High Cable Chest Fly | 13.75 | 10 | 1 | 5 |
| Dumbbell Chest Press | 20x2 | 10 | 1 | 5 |
Biceps: Monday, Thursday.
| Exercise | Weight (kg) | Reps | Sets | Rest (s) |
|---|---|---|---|---|
| Bent-over Bicep Curl | 22* | 10* | 1 | 5 |
| Bent-over Bicep Curl | 24* | 10* | 1 | 5 |
| Bent-over Bicep Curl | 26* | 10* | 1 | 5 |
*for each arm.
Core: Monday, Tuesday, Wednesday, Thursday, Friday, Saturday.
Repeat each 3 times in the order.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| Russian Twist | 14 | 30 | 1 | 10 |
| Yoga Ball Pushups | me | 5 both feet on ball, 3 with only right, then 3 with only left, then 5 both feet on ball to finish | 1 | 30 |
| Plank | me | 10s feet together, 10 sec feet apart, 5 sec one arm up, 5 sec other arm up | 1 | 30 |
| Vertical Plank | me | Hold for 30 seconds | 1 | 30 |
| Leg Raise (Feet to touch dumbbell | 14 | 15 | 1 | 10 |
Back: Tuesday, Friday.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| T-Bar | 35 | 10 | 4 | 15 |
| Lat Pull Down V-Grip | 55 | 15 | 3 | 15 |
| Bent over row | 30 | 10 | 4 | 15 |
| Lat Pull Down | 55 | 15 | 3 | 15 |
Triceps: Tuesday, Friday.
| Exercise | Weight (kg) | Reps | Sets | Rest |
|---|---|---|---|---|
| Tricep Push Down Cable | 27 | 15 | 3 | 15 |
| Tricep Extension With E-Bar | 15 | 10 | 3 | 20 |
Legs: Wednesday, Saturday, Sunday. I don't do any leg exercises, I'm still cutting so instead I do 2 hours on the treadmill at a normal jog.
Nutrition Eating under 1000 cals a day as I'm cutting, eating a mix of nuts, broccoli, and fruit for lunch in school, and a mix of brown rice and either chicken or salmon for dinner. Drinking only water. I take protein during school days to replace lost protein.
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SV: Down 100lbs in 163 days!
30lbs left to go and 12 weeks to get there. Down 100 since Oct 1st. 138 from my heaviest. ...
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A bit of motivation?
First time post here, guys. I'm Andrew. I'm 29 and I've been on a weight loss journey for about 4 years now. Started out at about 350lbs and dropped down to about 270 over the course of the first 3 years. Today, I stepped on the scale at 297lbs. Fuck. I know the problem. It's not a problem at the gym, but at the dinner table like so many others. I know how to eat, what to eat, and how much to eat. I'm probably one of the most nutritionally-educated, fat guys around. To be perfectly honest, I'm not entirely sure what that point of this post even is. Maybe a bit of motivation? A tip or two? My gym habits are consistent and I've definitely made some gains over the years and my cardio conditioning is the best it's ever been! But really, to me, that all means shit compared to my health. I have aspirations of being a personal trainer on my small home town. I want people to make changes that last a lifetime, but I vowed not to pursue until my testimony is one that I can use. Help guys. I can't fail now, and I'll be damned if I see that scale creep over 300.
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Deadlift formcheck
Hi there, This is my current 1rm at 160kg. Male, 19, 180 cm, bw 75ish Any tips or comments would be appreciated https://youtu.be/MsHgx1aXXQ8
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