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. #301
    big on TONING dynamo's Avatar
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    Bent over DB Row
    105x7
    110x5
    110x5
    110x5
    110x5

    Seated cable row
    180x7
    180x7
    180x7

    Seated Row Machine
    130x10
    130x10
    130x10

    my back was pretty sore from yesterday and the power rack was taken so no GMs today I was beat too. I'm off adios.
    Last edited by dynamo; 12-29-2009 at 02:25 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  2. #302
    big on TONING dynamo's Avatar
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    5-10 minutes of speed jump rope. Many stops a few good strides around a minute or so, mainly working on my form and trying to get to a point of being able to jump for 5 minutes straight. My hope is to get to a constant jumping of 30 minutes with variable intensity turning it into a HIIT workout.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  3. #303
    big on TONING dynamo's Avatar
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    good workout. powerlifter guy at the gym told me i should compete because my form is amazing. He liked that I was ATG with 315

    Squat
    135x10
    315x5
    365x5
    365x3
    405x1 parallel

    GMs
    225x5
    245x5
    255x5
    255x5
    265x5 <--brutal

    Calf raise machine, standing
    400x15
    400x15

    Im gunna start linear increases on my squat weights probably 315-365-385-395-405 and hopefully get over this plateau, i think its mental. forgot to eat before i hit the gym so things were a little heavier than expected but i dont think i did too bad. P.S. my calves are huge and i still need to lose some fat.
    Last edited by dynamo; 01-01-2010 at 02:49 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  4. #304
    Determined View 1's Avatar
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    Good to see you back at it, workouts look great so far. Well hopefully your forearm heals quickly, I messed up my RC over a year ago and barley started benching again recently and I never plan on testing my 1RM. Dips are a great exercise and one of the most under used ones as well, wish I could do them but they tear my shoulder up.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  5. #305
    big on TONING dynamo's Avatar
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    Monday

    Incline DB BP
    90x6
    90x5
    90x5
    90x5
    90x5 (my delts are getting HEYOOOGE and I honestly can't remember when I felt my whole pec being used in a lift. Even in flat bench I feel it much more in the top half of my pec, I feel tension in my entire pec the entire time I'm doing my reps, its great)

    Hammer Strength Bench Machine
    2ppsx6
    100lbs per side x 5 (too heavy)
    2ppsx6
    2ppsx5
    2ppsx4 (didn't rest long enough but that fine)

    The way the hammer strength machine is set up I felt like I did most of the work with my triceps and it wasn't until the last 2 inches or so to lock out that my chest got engaged. Normally I would say this machine is useless for a chest workout but I kept with it because it seemed to mimic how I use my forearm in the bench press therefore I kept it up and really focused on my left forearm to make sure it was being engaged properly.

    Pec Deck (my shoulders and arms were pretty blasted so my pecs were doing most of the work which is good)
    185x8 (feeling lazy lowered the weight)
    170x8
    170x8

    medium intensity cardio 30 minutes.

    ----

    Yesterday couldve been better but no worries, I haven't done my regular split in a few months so slow is better than too much.

    Free Standing Bent Over DB Row (supposedly blasts the core a little more)
    90x6
    90x6
    100x5 (thats the highest weight DB my university gym goes up to, probably couldve done 110)
    100x5
    100x6

    Cable Row
    240x6 (carabiner broke, weak ass ****)
    240x5 (ROM severely reduced had to drop weight)
    220x5
    220x5
    220x6 (was going for 8 but my ROM wasn't there)

    T bar Row Machine (just weight of plates doesn't include weight of the bar)
    135x6
    135x5 (got tired, probably needed food)
    125x5
    90x5 (said F this S and left)
    Last edited by dynamo; 01-06-2010 at 06:31 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  6. #306
    big on TONING dynamo's Avatar
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    Quote Originally Posted by View 1 View Post
    Good to see you back at it, workouts look great so far. Well hopefully your forearm heals quickly, I messed up my RC over a year ago and barley started benching again recently and I never plan on testing my 1RM. Dips are a great exercise and one of the most under used ones as well, wish I could do them but they tear my shoulder up.
    Thanks! more than anything I'm scared to get an injury like that. Does properly applied weight training help strengthen and repair joint injuries or do you just have to wait it out? I really like dips, I stopped using them for a while, not sure why, they're as awesome as it gets. If I had to do a minimalist lifting routine I would probably just squat, do pullups and do dips and still have a better workout than half the people I see at the gym lol.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  7. #307
    big on TONING dynamo's Avatar
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    Good day I carb loaded these past two days only because I noticed a good amount of water weight coming off plus it recharged me to do the following

    Squat (no belt or briefs, or help of any kind)
    135x10 atg
    315x5 atg
    365x5 atg
    385x5 below parallel
    405x2 below parallel I wouldve gone for 3 but I felt like I was going to pass out
    405x2 below parallel these were maybe a minute after the first 405x2 I was anxious and pumped to knock out 5 reps
    405x1 if not atg damn close and thats mainly because i was more falling with the weight on my back more than a controlled descent.

    GMs
    225x5
    225x5
    225x5
    225x1 said F this im toasted and every rep of every set felt heavier than the last reps and sets
    135x10 last two felt almost as heavy as the first set so definitely good I dropped the weight

    Stretched for about 30 minutes, my left leg was tightening up like no other when I started doing the GMs....I had to stretch it out between sets so I spent time stretching and I actually felt pretty amazing afterwards

    Medium intensity cardio 30 minutes.

    Was gunna do calf raises but the squats owned me and since my calves are pretty enormous I gave them the week off.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  8. #308
    WBB Team Captain Coke's Avatar
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    Props on the great workouts man.

  9. #309
    big on TONING dynamo's Avatar
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    Quote Originally Posted by CoCoa View Post
    Props on the great workouts man.
    Thanks I definitely notice the only way to make gains is to hit the weights with intensity, physically and mentally, and of course do a little bit more than I thought I could every time I'm getting my swell on. Next week will probably be a deload, but we'll see, I find deloading usually is a mental process for me, unless of course I ever get back to deadlifting, then deadlifting and squatting heavy physically drain me to the point of sleeping 12-14 hrs a night.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  10. #310
    big on TONING dynamo's Avatar
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    meh 15ish minutes of on/off jump rope. I don't mind jumping rope, hell even sitting around naked in 20 degree weather but apparently my synthetic rubber jump rope does. It kept stiffening up to the point where it was almost like i was just jumping around a yoke. I don't have anywhere inside to jump but if I did i'm sure it'd be alot smoother, hopefully I'll either get better and compensate for a hard ass rope or it'll get warmer quicker so my revolutions have a more defined rhythm instead of being totally dependent on the stiffness of my junk. hehheharhar,
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  11. #311
    big on TONING dynamo's Avatar
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    Ok, this is the last post today. I am increasing my fat intake. My recovery is a lot better with some higher fat consumption. My macros from here on out are

    200g protein
    200g carbs
    200g fat

    That is roughly 3600 calories per day and I hope this will get be to my desired body composition. For sanity's sake I don't count calories in coffee. I weighed in at 274 yesterday and that was with a bottle of water in my hand, and fully clothed. Its probably closer to 270. I'll adjust my macros as my composition changes, I'm shooting for the beach bod. This summer will be the first time I've been able to go to the beach in 6 years I want to look good for it
    Last edited by dynamo; 01-09-2010 at 11:51 AM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  12. #312
    big on TONING dynamo's Avatar
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    haven't lifted for the past 7 days. i feel like a huge slouch. I went heavy two weeks in a row and that burned me out, plus taking two winter courses which burnt me out more. I am back at it, this week will be lighter, next week heavier. Still gotta finish school strong so I cant be mentally wearing myself out all the time. Fat is still coming off, as a person of the male persuasion I still have my love handles so my shirts fit funnier since I'm losing my ab fat quicker than my back fat. Also at some point my back EXPLODED and my lats got huge. All my shirts fit really weird and almost seem too small, but only around my upper back. I still have to get used to having a bigger back, I hope this means I'm a lot stronger in the deadlift, which I haven't done in 4 months.

    Ok, slow morning, gunna go make some coffee put on sock and hopefully hit the gym in the next hour or so.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  13. #313
    big on TONING dynamo's Avatar
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    rawr

    incline db bp
    80x7
    90x6
    90x5
    90x5

    Dips
    BWx7
    BWx7
    BWx7
    Small sharp pain while dipping completely gone after set...so still not 100% but hopefully i'll kick my arm into shape after this

    Flat bench
    135x15 speed
    225x3 too heavy for my purpose
    165x6 my triceps were giving out
    no leg drive or arch on any of these sets, just tucked elbows and pinched shoulder blades

    HIIT for 15 minutes, 1 minute moderate jog, 30 seconds intense run, then I crashed and pushed myself to just get another 15 minutes of cardiovascular activity. I did some pulse counting while moving, my heart rate was somwhere around 180 bpm. Gunna keep up the cardio, I neeeeeeeed it!
    Last edited by dynamo; 01-18-2010 at 04:37 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  14. #314
    Determined View 1's Avatar
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    Solid workouts of of late in here. Nothing wrong with taking some time off, sometimes thats the best thing we an do for out body's, even though we all want to hit 150% every week.
    Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.

  15. #315
    big on TONING dynamo's Avatar
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    Not bad today

    Deadlift (FINALLY! ITS ONLY BEEN 4 DAMN LONG MONTHS!)
    135x10
    315x5
    315x5
    315x5

    Didn't bring my chalk with me and the university barbells are disgusting so on my last set I dropped every rep right at about 80% completion. The very last one I dropped at my knees it was loud. Left arm is rather tight right now, but thats good, its got some DOMS and its only been 20 minutes

    Cable Row
    240x5
    170x10
    170x10
    last two sets were fast. I was just feeling burnt out again so I lowered the weight to compensate for my lack of drive and crap.

    Tbar
    125x5
    125x5
    125x5

    I guess its proper to take it easy on my first week back doing deads.

    Quote Originally Posted by View 1 View Post
    Solid workouts of of late in here. Nothing wrong with taking some time off, sometimes thats the best thing we an do for out body's, even though we all want to hit 150% every week.
    yeah, I wish my body wasn't such a pussy.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  16. #316
    big on TONING dynamo's Avatar
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    hot damn, im back. had to finish school strong so i dropped off the face of the planet.

    Squat - ATG
    135x7
    315x5
    315x5
    225x8

    Mil Press
    135x7
    135x7
    135x7
    135x7 last one was a push press

    first day back in months, i'm keeping it easy, i've been running 30-40 minutes a day too, I plan on getting to my goal and having high cardio endurance.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  17. #317
    big on TONING dynamo's Avatar
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    another light day especially since all i ate was a 290 calorie sausage muffin 5 hours before my workout, and I'm just getting back into lifting...again...

    DL
    135x10
    315x5
    315x5
    315x5
    315x3
    315x2 <---I reset on these two because I was feeling light headed.
    I think if I went all out I probably couldve done 1 or 2 sets of 365x5 and maybe a couple reps of 405 but I am in no mood to burn out my first week back.

    Bent over DB Row
    80x7
    80x7
    80x7
    80x7
    had to take long breaks I was blacking out between sets (no food). it wasnt terribly difficult beyond not having any food.

    Jumping pull ups (I just gave a push off the ground on each rep simply for speed sake, otherwise I wouldve been resetting and doing one pullup every 5 minutes)
    BW=270lbs
    BWx4

    Bent over Barbell row (I did these bc they were easy and I didn't have much energy left, wasnt bad though, it blasted my core and my upper back)
    135x7
    135x7
    135x7
    135x7

    I will be running tomorrow morning,
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  18. #318
    big on TONING dynamo's Avatar
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    oh i also started taking fish oil pills, seems to help with any post workout inflammation I might be prone to and my brain feels healthier. I'm only doing 4 grams a day.

    EDIT:

    I just looked over the HCT-12 program and I rather like it. I am going to do it, with one caveat though, I will continue my hour long runs 5 days a week. I am going to try for the 4 day split and see how that goes. I will be setting up my workout on my whiteboard and I will be starting it monday, I am excited

    EDIT 2:

    A
    B
    Barbell Row
    Squat
    Incline BP
    Deadlift
    Dips
    Calf Raises
    Mil Press
    Seated Curl
    Chin-Up
    Cable Crunch


    Only thing I am worried about is the cable crunch and calf raises. I maxed out both machines a long time ago, so these will probably need to be adjusted. I need to see how I fare when I get back full force. As you can see I do have a large emphasis on my shoulders, but I don't think that's a bad thing. I'm a firm believer that its impossible to overtrain a muscle group with adequate diet and rest so I have no issues blasting my shoulders plus I think they're the week part when it comes to most everything I do.
    Last edited by dynamo; 06-07-2010 at 08:14 PM. Reason: adjusted order of my HCT-12 exercises in hopes to promote endurance and strength
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  19. #319
    big on TONING dynamo's Avatar
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    Alright just sorting out some thoughts...

    I think I am about to get my "dream" job here in the next week or two, then I am moving, so I will need to find a new gym. I am still stoked for starting up in the gym again, I put it off so much because of school. I also found I tend to stuff my face when I get stressed so I need to manage my food intake. Assuming I get this job and move out I will be on a more strict diet as I don't have any say in my food intake beyond what the parents provide (shutup I moved back in to finish school). It is an incredibly carb (grain) oriented diet, and I have nothing against it but I just don't think its natural even for sedentary people. I am more of a believer in fruits like blueberries and nuts and of course protein, grass fed protein, not this crap found everywhere in the states.

    It is still my goal to get down to 10% body fat and be as close to 270 lbs as possible. I think I will start doing pictures, I have nice camera phone now so its easy to take a picture. Interesting thing, I haven't changed my weight in almost 1.5 years but my body composition has been all over the place. I will be posting my diet again as well.


    Ran 45 minutes yesterday. First mile is no problem, close to 8 minutes subsequent miles are slow as hell. I suspect lack of aerobic efficiency in the leg muscles. Its not taxing cardiovascularly but my legs are toast after 20 minutes. FWIW I am not a hard gainer, I am not average, I gain weight like a fat kid in a whip cream pool with a twinky life raft. Guess I'm a lucky one...
    Last edited by dynamo; 06-06-2010 at 08:02 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  20. #320
    big on TONING dynamo's Avatar
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    HCT-12 went well

    Barbell Rows
    135x6
    185x6
    205x6
    205x2
    205x2
    205x2

    Incline BP
    135x6
    185x6
    205x6
    205x2
    205x2
    205x2
    shoulders were really burning and felt properly worked I liked it

    Dips BW=270 (I cant find my dip belt so I had no choice...)
    BWx6
    BWx6
    BWx6
    BWx6
    BWx2
    BWx2
    BWx2

    Military Press (I cleaned the weight from the floor)
    135x6
    135x2
    135x2
    135x2
    Usually 135 isnt a big deal it was today though, I wanted to keep them strict but I found myself doing a slight push press to get the bar past my chin so I could finish the reps on the x2 sets.

    Pull ups (palms facing away from face)
    BW-150x6 probably could've reduced the help but I dont think I rested long enough
    BW-140x2
    BW-130x2
    BW-100x2
    These were all from a dead hang, 100% deload, lots of cracking and crunching noises from the shoulders sounds like they need some conditioning

    Overall good workout, very solid, it was super easy at first because I'm used to much higher volume initially, but I was beat by the end my workout which only took about 45 minutes

    As for food...today was a bad day...I ate probably 500g of carbs throughout the day without much focus on protein intake. Once I realized my protein intake was subpar I adjusted.

    Fishoil - 8 grams
    Multivitamins - forgot need to take them next time
    Spaghetti and Meatballsx3 I guess about 500g carbs total and 30g protein
    Turkey Sandwich, double stuffed, 50g Protein 80g carbs (on a bagel)
    Nitrean - 2 heaping scoops - 50g
    WORKOUT
    Huge pile a taco meat (turkey) sans taco plus sour cream and guacamole and veggies - ~100g protein
    about 230g protein, not bad, though I need to adjust my carbs and keep better track of my protein intake. Most of today's details are guesses, probably fairly accurate since I have experience counting calories but still just guesses.
    Last edited by dynamo; 06-07-2010 at 08:21 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  21. #321
    big on TONING dynamo's Avatar
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    Forgot to eat before my workout...took 2 hours to get through..

    Squat below parallel
    135x10
    315x6
    315x2
    365x2
    385x2

    DL
    135x6
    225x6
    315x6
    405x0 just completely energyless
    365x0 no juice
    315x2x2x2 these were infinitely heavier than my set of 6

    Seated hanging curls
    30x6
    40x6
    40x2x2x1.5 no energy I died on that last rep

    Seated Calf raise
    135x6
    225x6
    225x3
    225x3
    270x2
    Calfs were good.

    Ab curl machine
    66.6x6
    76.6x2
    66.6x2
    76.6x2

    Done...

    Food...another quasifailure day. I forgave myself though because of my high activity and lack of food earlier.

    Blueberry yogurt - cals-140 carbs-27g protein-6g fat-1.5g

    Flax plus - 600 cals carbs-74g protein - 12g fat-20g

    Protein - 50g

    Protein - 50g

    WORKOUT

    3 trailmix bars - 27g carbs 3 g protein (each)
    Protein - 75g
    Leftover ground turkey - 70g-100g
    Leftover guacamole - half a container
    Leftover spaghetti - 150g
    Ice cream - tea cup full

    At best 300 g of protein. Sufficient I think. I'm sticking with 1g/lbm and I think 15% is fair to say so 235lbs of lean tissue. I'm probably higher but in terms of estimating protein intake via lbm I don't think its too terrible to over estimate lean body mass .
    Last edited by dynamo; 06-08-2010 at 08:18 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  22. #322
    big on TONING dynamo's Avatar
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    Too much pain. i tweaked my right erector spina squatting yesterday and doing anything but lying down hurts im going to do sone contrast showers and hopefully be good to go tomorrow.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  23. #323
    big on TONING dynamo's Avatar
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    damn back...i missed yesterday because my tweaked back was still bothering me. I am going for a run this evening and hopefully I will be back to the gym tomorrow.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  24. #324
    big on TONING dynamo's Avatar
    Join Date
    Nov 2007
    Location
    Cockeysville, MD
    Posts
    1,222
    back felt betterish today. I didn't push it too hard, one because I just didn't have the strength and I didn't want to kill my back too bad. I did make up for the heavies with the speedies. I didn't time anything but my rests for the x2x2x2 were well below the 30 second minimum. Usually just a sweat wipe down then the next 2

    Bent over BB Rows
    135x6
    185x6
    185x2
    185x2
    185x2

    Dips (found my belt )
    BWx6
    BW+45x6
    BW+55x2
    BW+65x2
    BW+90x1

    Incline BP
    135x6
    185x6
    185x2
    185x2
    185x1
    185x1

    Mil Press
    135x6
    135x2
    135x2
    135x2
    Most were push presses

    Chin ups (palm facing away from face)
    BWx1 (f that)
    BW-140x6
    BW-90x1
    BW-100x2
    BW-100x2
    BW-100x1
    full deload on each rep complete dead hang

    Ran 2.27 miles in some amount of time.

    Im not too worried about my weaker performance today I need to get my work capacity up and I did tweak my back this week too. I don't mind taking it slow.

    caloric deficit today

    2 salmon patties - 60g protein 400 cals
    tea cup of ice cream - 300 cals
    yogurt x2 - 280 cals 12g protein
    protein shake - 50g
    WORKOUT
    protein shake - 45g protein
    10g fish oil
    protein total - 168g protein

    FARK YES!!! Gunna go double up on the protein!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1 I am teh hungers!!
    Last edited by dynamo; 06-11-2010 at 08:48 PM.
    My journal
    Goal(Current):
    400(335) Bench Press
    600(520x3 2xBW) Dead Lift
    500(495x1) ATG Squat
    Total: 1500(1350)
    365 Front Squat
    consistency and intensity.

  25. #325
    Hulk Smash! LouPac's Avatar
    Join Date
    Apr 2006
    Posts
    1,517
    Nice work with the chins.

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