The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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    10/4 "back focus" 1)DB clean and press 50sx5...

    10/4 "back focus"

    1)DB clean and press
    50sx5
    60sx5
    60sx5

    2)DB bench (105s) 6,5

    3)Pullup 6,6,6
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    10/2 "B" 1)DB clean and press (45s) 4x7 ...

    10/2 "B"

    1)DB clean and press (45s) 4x7

    2)Squat (225) 3x10
    3)RDL (45) 1x20

    4)Seated cable row 3x5 up to (195x5)
    5)Pullup 8-4
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    9/30 A [Switching back to TBT, similar to...

    9/30 A [Switching back to TBT, similar to 'Mass Made simple']

    1)DB clean and press 3x5 up to (55sx5)

    2)Squat up to (285x10)
    3)RDL (45lbsx20)

    4)DB bench 3x7 up to (100sx7)

    5)Seated...
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    9/26 "traps/triceps" 1)DB floor press (105s)...

    9/26 "traps/triceps"

    1)DB floor press (105s) 7-2-2-2 [~45 sec betweeen]
    2)Bench
    135x5
    175x3x5
    205x2
    215x2

    3)Pullup (+30) 6-2-2-2 [~45 sec between]
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    9/24 "Shoulders/Back" 1)Squat (295) 6-2-2-2...

    9/24 "Shoulders/Back"

    1)Squat (295) 6-2-2-2

    2)Hang High pull
    185x5
    195x5
    205x2-2-2

    3)DB 1-arm press (65) 6-2-2-2
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    9/22 "Traps/Triceps" 1)Pullup (+20) 6-2-2-2...

    9/22 "Traps/Triceps"

    1)Pullup (+20) 6-2-2-2 (+)
    2)DB floor press (105s) 6-2-2-2 (=)

    3)DB 1-arm upright row 55x10, 75x10
    4)DB rolling tricep ext. 50x10, 55x10

    5)Rack pull (275) 8x6...
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    9/19 "Shoulder/Back" 1)Incline DB bench ...

    9/19 "Shoulder/Back"

    1)Incline DB bench (70s) 12-6-5
    2)DB deadstop row (110) 10-4-3

    3)Shoulder raise, bottom partials (45)x10, (55)x10
    4)Shoulder raise (25s) 2x10
    5)Machine curls...
  8. Replies
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    9/17 "Triceps/Traps" 1)Squat (275) 8-2-2-2 ...

    9/17 "Triceps/Traps"

    1)Squat (275) 8-2-2-2 [add weight]

    2)DB floor press (95s) 10-3-3 [=]
    3)Elbow out ext - 35sx7, 25sx10
    4)DB bench w/red band behind back (45s) 7x10 [60s rest]

    ----
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    9/15 "Shoulders/Back/biceps" 1)Incline DB...

    9/15 "Shoulders/Back/biceps"

    1)Incline DB bench RP (60s) 16-8-6 [+]
    2a)Heavy DB laterals "bottom" (40s) 2x20
    2b)Red band lateral raise 1x10, DB lateral raise (20s) 1x10
    3)High inc. DB bench...
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    9/13 "light lower" 1)BB hip thrusts 205x5...

    9/13 "light lower"

    1)BB hip thrusts
    205x5
    255x5
    305x5
    205x12

    2)DB swings (75) 7x10 [~60 sec rest]
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    9/12 "heavy upper" Trap/Tricep focus 1)Rack...

    9/12 "heavy upper" Trap/Tricep focus

    1)Rack pull
    345x3
    395x3
    415x3

    2)DB floor press (110s) 2x max reps - 5,5 [3 min rest] **+ go up
    3)DB dead stop row (110) 2x max reps - 5x5 [2 in res]...
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    9/10 "Heavy Lower" Glute/ham focus 1)Iso hip...

    9/10 "Heavy Lower" Glute/ham focus

    1)Iso hip thrust - up to 235 x 20 seconds

    2)Deadlift (335) 6x3 [60 sec rest]

    3)Seated leg curl, pump set
    130x12
    100x8
    100x5-10 [partials]
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    9/8 "light upper" Shoulder trap focus 1)DB...

    9/8 "light upper" Shoulder trap focus

    1)DB bench with pause (105s) 6x3 [60 sec rest]
    85s x 8-4-4

    2)Pullup (+10) 6x3 [60 sec rest]
    Pulldown (150) 8-4-4

    3)DB shoulder press partials...
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    Lying Leg curl and cramping?

    Whenever I do lying leg curls, if I try to go all the way up (fully flexed)my hamstrings tend to cramp.

    I can use a decent amount of weight, like around 160 for sets of 8-12, but for these, I...
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    9/6 "lower" squat focus 1)Lunge isometric...

    9/6 "lower" squat focus

    1)Lunge isometric 2-3x15sec
    2)Pushing against wall isometric 2-3x15 sec

    3)Swing - up to (100) 2x5

    4)Box squat [60 sec rest]
    (275) 6x3
    (225) 4x3
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    9/5 "upper" arm focus 1)DB floor press 110s...

    9/5 "upper" arm focus

    1)DB floor press
    110s 6x3 [60 sec rest]
    100s 2x5

    2a)Dead stop DB row (110) 5x3 (90)x13
    2b)Rope row standing (70) 5x5 (120)x13

    3a)Rolling tricep ext ~3-4 sets, up to...
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    9/3 "heavy lower" glute/ham focus 1)Deadlift...

    9/3 "heavy lower" glute/ham focus

    1)Deadlift (315) 8x3 [60 sec rest]

    2)Various glute isometrics and working toward GHR negatives

    3a)BB rev lunge
    205x2
    185x4
    155x6
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    9/1 "light upper" Shoulder/trap focus 1)DB...

    9/1 "light upper" Shoulder/trap focus

    1)DB bench (100s) 8x3 [40 sec rest]
    2)Pullup (BW) 8x3 [40 sec rest]

    3)High inc. DB bench (65) 3x6 [90 sec rest]
    4)BB smith row (225) 3x6 [90 sec rest]
    ...
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    8/30 "light lower" 1)BB rev lunge (~5 sets) up...

    8/30 "light lower"

    1)BB rev lunge (~5 sets) up to 205x3
    2)DB swing (70) 2x 5-7-10-13

    3a)Seated leg curl (120) 3x8-10
    3b)single leg ext (60) 3x12-15

    4a)BB squat (185-225) 3x5
    4b)Band walk
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    8/29 "upper, heavy" 1)DB bench ladders (115s)...

    8/29 "upper, heavy"

    1)DB bench ladders (115s) 1,2,3,3,1,2,3,3 [still not ready to hit 4]

    2)Pullups (BW) 6x5 [~60 sec between]

    3)Dip machine
    135x7
    165x7
    135x15
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