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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  1. #1
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    my Training. my Journal.

    Just a way to see my progression.

    Goal?

    Decrease bodyfat from a current 19-20% to 10-12%
    Decrease weight from a current 210 to 190-195 to meet the bf% goal.
    Increase Bench Press from (guess) 255 to 315.
    Increase Deadlift from (guess) 275 to 345
    Increase Squat from (guess) 245 to 315 (solid form)
    Starting over...

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  3. #2
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    Day 1

    MONDAY: Chest

    BP
    205x8
    210x5
    215x3

    Incline DB press
    40x8
    55x6
    65x4
    70x2

    Dips
    bw x 10
    bw x 10
    bw x 10
    bw x 10

    Standing DB Curls
    35 x 8
    40 x 6
    45 x 3
    45 x 2
    Starting over...

  4. #3
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    Day 3

    WEDNESDAY: Legs

    Squat (strengthening form)
    135 x 8
    145 x 4
    155 x 6
    165 x 2

    Leg Curls
    45 x 8
    47.5 x 6
    50 x 4
    55 x 2

    Calf Raise (seated)
    200 x 10
    290 x 10
    380 x 10
    380 x 10
    Starting over...

  5. #4
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    Sep 2006
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    Chest (Thursday)

    Benchpress
    205x8
    210x6
    225x4
    235x2

    Incline DB Press
    60x8
    65x6
    70x4
    75x2

    Dips
    bw x 10
    bw x 10
    bw x 8
    bw x 6

    Standing DB Curls
    30x8
    35x6
    40x4
    45x2

    (Back wasn't in this week, due to missing a day. I should have did back, instead of chest in this workout. Today 'Friday' is suppose to be back, although I'm working 12 hrs today, back will be tomorrow when I get off.)
    Last edited by Al3X; 08-10-2007 at 10:26 AM.
    Starting over...

  6. #5
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    Back, 12AUG (1)

    Deadlifts:
    205x8
    215x6
    225x4
    230x2
    BB Rows:
    105x8
    115x6
    135x4
    140x2
    Chinups:
    BWx8
    BWx6
    (40)x4 *assisted
    (20)x2 *assisted
    Shrugs:
    50x8
    55x6
    60x4
    65x2
    Standing Shoulder Press:
    35x8
    40x6
    45x4
    50x2
    Starting over...

  7. #6
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    Legs, 13AUG (1)

    Squats:
    185x8
    195x6
    200x4
    205x2

    Leg Curls:
    45x8
    47.5x6
    50x4
    52.5x2

    Seated Calf Raises:
    470x10
    470x10
    470x10
    470x10
    Starting over...

  8. #7
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    Numbers goin up, keep em goin...
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  9. #8
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    Indeed. Legs starting to catch up. I'll just keep lifting heavy, and try to increase two to three times a month at most...
    Starting over...

  10. #9
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    Chest, 14AUG (3)

    Benchpress
    205x8
    215x6
    220x4
    225x2

    Incline DB Press
    60x8
    65x6
    70x4
    75x2

    DB Curls
    35x8
    40x6
    45x4
    50x2

    Cable Pushdowns
    90x8
    110x6
    130x4
    150x2
    Starting over...

  11. #10
    Crikey, its a 30 foot ape! Kong's Avatar
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    Oct 2006
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    Doncaster, England
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    Good stuff. How long you been training? Bench numbers are lookin good.
    Last edited by Kong; 08-15-2007 at 06:24 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  12. #11
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    I've been training on my chest for about 4 weeks straight now. Off and on though it's been around 2 years. My weekest part in bench is my triceps. I've been trying my hardest to bring these up.
    Starting over...

  13. #12
    Crikey, its a 30 foot ape! Kong's Avatar
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    Doncaster, England
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    Sounds like when i first started. 5x5 on close grip bench is all i can say. Do 2 or 3 sets of isolation still but nothing will strengthen your tris like that. Try some bench dips aswell.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  14. #13
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    Isolation definitely needs to be incorporrated more. I'm thinking of adding CGBP, or weighted dips (5x5 for both).
    Starting over...

  15. #14
    Crikey, its a 30 foot ape! Kong's Avatar
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    Oct 2006
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    Doncaster, England
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    Your only doing isolation at the moment. Isolation is a single joint movement that isolates a target muscle. CGBP and dips are compounds - multijoint movements that use other muscles to assist in the lift, allowing to use more weight thus overloading the target muscle more. Id much rather CGBP 200lbs than pushdown 100lbs
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  16. #15
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    Sep 2006
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    Off Day, 15Aug

    Today was an off day. Not literally, but I felt my body needed a day of rest.

    I went to the gym and played basketball for 2 hours. Being in the Army, I have to keep my cardio up, and this is a good form of HIIT (if you continue to play hard that is...) Although I usually play a couple pick-up games after my sessions, this was solely a day of basketball.
    Starting over...

  17. #16
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
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    Doncaster, England
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    Replace the pushdowns with cgbp 5x5
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  18. #17
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    Yeah I was thinking of replacing those. At the gym I was almost using all the weight available! So if I continue that route, I wouldn't be able to progress in 2-3 weeks! I'll definitely try the CGBP, on my next Push/Chest day.
    Starting over...

  19. #18
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    Sep 2006
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    Well I was running low on protein, and I don't have a shaker at the moment...

    So I purchased Nitrean 4.6 (chocolate), Turbo Shaker(1), and Fishoil(1) for $68.
    Starting over...

  20. #19
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    I wanna try the at large stuff but the shipping costs would rape me
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  21. #20
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    Sep 2006
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    Only one way to find out... Just setup an account, and see how much it costs in the cart. I'm stationed in Iraq, and my shipping was nearly $10 for all three products. I'm not sure if it's because of a APO/AE address or not. I've used AN products before and they've been great (ETS, and Creatine).
    Starting over...

  22. #21
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    Sep 2006
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    Back, 16AUG (2)

    Deadlifts:
    205x8
    215x6
    225x4
    230x2
    BB Rows:
    105x8
    115x6
    135x4
    140x2
    Cable Rows:
    Don't remember the weight
    Chinups:

    Shrugs:

    Standing Shoulder Press:


    Well first the deadlifts were excellent. I stopped starring at myself in the mirror, and I executed the exercise greatly. The rest of my session was garbage, I forgot what exercises to do! It doesn't help people were playing basketball so that took my attention right there. Also the gym was packed, had to wait to do anything. A lot of curl jokeys, and guys thinking their squatting! I added the cable rows in. The BB rows I need to lower a tad bit so that I'm getting a solid ROM in.
    Last edited by Al3X; 08-17-2007 at 09:13 AM.
    Starting over...

  23. #22
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,036
    Shiiping for me was about $70 which i cant afford at the moment
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #23
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    Sep 2006
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    I'm sorry to hear that Kong. Seventy dollars is a lot plus the expense of the products! Best off just finding a blend protein, and some quality creatine there in your city.
    Starting over...

  25. #24
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    Sep 2006
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    Off Day, 18AUG

    Played Basketball for 2 hours today. Reason that it was an off day was, because my schedule switched from 2nd shift to 3rd shift (does this once a week).

    I'm making small progress. Some things that I need to work on are: driving (mostly with right hand layups), hand/foot speed, following my shots, proper foot jumping. My standing vertical is i'd guess 23-24" (almost touch rim '3-4 inches short'). Power jump? Is 27-28" (grab rim).

    On a side note, I measured my waist, and it's one inch slimmer! Tomorrow night I'll weigh myself.
    Starting over...

  26. #25
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    Sep 2006
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    Legs, 19AUG (3)

    Squats:
    185x8 (increase to 195)
    205x6
    225x4 (lower to 215)
    235x2 (lower to 225)

    * Going to implement those changes into next workout. I feel that i'm progressing to quickly. I want to have those lifts in stone, before jumping to add more weight...

    Leg Curls:


    * Gym packed, so didn't get to do these.

    Calf Raises:
    10x400
    10x400
    10x400
    10x400

    * These felt wonderfully painful! Right weight plus adrenaline rush!

    * I need to add another exercise. May add in weighted lunges...

    Played an hour of basketball. Definitely improving on both ends of the coart. One thing i'm really impressed with is my agility improvement.
    Starting over...

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