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
    B Locs b_locster's Avatar
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    hardgaining is the life for me

    Hello all and great lifting to all.

    Starting up a training log should keep me motivated. Any feedback, ideas, thoughts are more then welcome here.

    Information:
    Age - 26
    Height - 6' 1"
    Weight - 170 lbs

    Goals:
    - Gain 8-10lbs of lean body mass in a one year time frame.(Dec07-Dec08)
    - stick to clean, unprocessed foods... eat a 80-90% clean diet. (I do a lot of food prep and cooking of late)
    -improve heart, lungs and overall flexibility by adding cardio + stretching sessions 2-3 times weekly.
    -improve sleep: get 8-9 hours nightly.(have 2 young lads... making this very hard)

    Short term Lifting goals:
    - DL 300 * 6
    - SQ 250*6
    - BB Rows 150*6
    - Dips BW +50

    History:
    I started lifting when I was 20 and made great gains back then on a 5 day split. (Was eating anything and everything in sight) I stopped lifting @ 23 when we had are first son and picked it back up about a year ago. I have struggled with my diet/ digestion for the past couple of years and have finally felt better with eliminating most to all processed foods. Now that I have some control over my diet which I believe has limited my results over the past year hopefully things will start progressing. I will be lifting 3 times and doing cardio 2 times weekly.

    note: I train at home, in a power rack, and focus around compound movements.

    Routine: (Push/Pull/Legs)
    - Push -
    Dips 4*6
    standing OHP 4*6
    Incline BP 3*10
    accessory work 2*12(switch it up... eg. pullovers, DB lateral raises, tri. pulldowns)
    ab work

    -Pulls-
    TBDL 4*6
    BB Row 4*6
    Pull ups (aim for 30) 6*5
    Shrugs 3*10

    -Legs-
    Squats 4*6
    c. raises 3*15
    SLDL 4*6
    ab work

    Any suggestions or thoughts on my goals, routine would be appreciated?
    Last edited by b_locster; 12-10-2007 at 09:42 AM.

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  3. #2
    B Locs b_locster's Avatar
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    All weight in imperial pounds. Example of my layout: 100*2(10,10); "100"=weight in lbs, "2" = # of set, "10"= # of reps.

    12/07/07
    -Pulls-
    TBDL: 185*1(8), 225*4(6,6,6,6)
    BB Row: 135*4(6,6,6,6)
    Pull ups: BW*6(5,5,5,3,3,3) = got 24 reps
    Shrugs 185*3(10,10,10)

    12/08/07
    - Cardio -
    Treadmill; intervals max level 7.5
    Time:20 minutes
    Distance: 1.77 miles

    12/09/07
    - Push -
    Dips: BW*1(6), BW+25*4(6,6,6,6)
    standing BB OHP: 95*4(6,6,6,6)
    Incline BB BP: 125*3(8,8,7)
    side lateral raises: 12*2(12,12)
    hanging leg raises: 2(12,12)

    - Happy with my Pull day. I knew I wouldn't get all 30 pull ups, at least, not in a reasonable time frame. I'll keep at it till I get 30 and then start adding weight.

    - Wish I could have got all the reps for Incline BP on Push day. My shoulders had enough. I will leave the same weight next week.
    Last edited by b_locster; 12-10-2007 at 10:05 AM.

  4. #3
    still dislikes Art Atwood Hatred's Avatar
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    Thoughts?



    I saw nothing in here about how you were going to manipulate your diet to get your gains (80-90% clean means nothing here.)

    and lastly.

    There is no such thing as "hardgainer". Get that out of your mind and get a better handle on your diet.

    You'll hit your goals my friend, but diet is 90% of it.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  5. #4
    B Locs b_locster's Avatar
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    Agreed diet is huge aspect of this sport.

    My first lifting experience I went from 155lbs to 180 in probably 4-5 months. I looked big. But in doing so I seriously messed up my intestinal track for ...well indefinitely. Which has made for a HARD time gaining weight.

    From now on if I want more weight I have to make sure it comes from quality foods that my system can handle. I will increase my food as my lifting poundage increases. $$ is also an issue seeing that I currently eat more groceries than my wife, 2 boys and dog combined times 2.

    If in the end I only gain 5 pounds but look solid, have strength increases and the same waist size I will be content. I would like 8-10lbs but if I have to eat like a dog, anything and everything, forget about it.

    I think getting a fitday account would help me get a GRIP on staying true to my daily protien and Calorie intake.

    Thanks for the input Hatred

  6. #5
    still dislikes Art Atwood Hatred's Avatar
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    NP.

    What exactly did you do to your Digestive track?
    You can definitely accomplish your goals but it'll be slow going and you are going to have to be really anal tracking your cals.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  7. #6
    B Locs b_locster's Avatar
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    Today's diet:
    1 - Cod liver supplement
    - 1 cup cantelope
    - 1 bowel 2% yogurt with Honey
    - 1 piece sprouted bread with apple butter
    - protein shake (35 grams protein)

    2 - 1 cup brown rice
    - 1 tilapia fillet

    3 - Salad: Romaine lettuce + Spinach + cucumbers + house tomatoes + 300 grams cooked ham(sliced down) with organic salad dressing.

    4 - 1 cup carrots
    - 1/2 cantelope

    5 - 2 pork chops
    - 1 cup cauliflower
    - 1 large baked potato

    6 - Assorted nuts(cashews, almonds, Brazil nuts, peanuts)
    - flax seed supplement
    - protein shake

    When I train: my post workout meal consists of a large baked potato or cup of lentils and a protein shake.

    That is a typical day: I will swap fruits, veggies, meat, fish with different ones but the lay out stays the same.
    Last edited by b_locster; 12-10-2007 at 05:55 PM.

  8. #7
    B Locs b_locster's Avatar
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    Hatred,

    I have been through rigorous testing. Had 2 colonoscopy to survey my intestinal health and they came back negative/inconclusive.... not fun. But luckily nothing has being growing in their.

    Basically I believe it is a flora issue/digestive breakdown that limits me from digesting certain foods. Pin pointing those foods is the hard part. Staying away from processed foods, white flour and sugars has helped thus far. I hate not being able to eat pasta.
    Last edited by b_locster; 12-10-2007 at 05:54 PM.

  9. #8
    Wannabebig Member
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    Sup homie, I am in stoney creek.

  10. #9
    B Locs b_locster's Avatar
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    Skinnypole! How's the weather their, started freezing rain yet?

    How old are you? and where do you train?

  11. #10
    B Locs b_locster's Avatar
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    12/10/07

    -Legs-
    Squats 135lbs*1(8), 185*4(6,6,6,6)
    lunges 20*3(12,10,10)
    SLDL 135*4(10,10,10,10)
    ab work: leg raises 2(15,15)
    weighted crunches 20*2(12,12)

    I have not done SLDL in years so I'll just be working on form and consistency not weight for the next while. Squats I simply hate. They are my weak point so I just want to keep at them ... lower reps will keep me focused. Might start doing 20 rep(with just the bar) every other day to practice form.

    Started tracking with Fitday. Todays numbers:

    grams cals %total

    Total: 3830

    Fat: 138 1244 34%
    Sat: 28 251 7%
    Poly: 38 343 9%
    Mono: 61 549 15%
    Carbs: 441 1477 40%
    Fiber: 72 0 0%
    Protein: 236 944 26%
    Alcohol: 0 0 0%

    - fat for the most part comes from nuts, meats, and cooking oils.

  12. #11
    B Locs b_locster's Avatar
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    12/11/07
    - Cardio -
    Treadmill; intervals max level 7.5
    Time:20 minutes
    Distance: 1.78 miles

    12/12/07
    - Push -
    Dips: BW*1(6), BW+27.5*4(6,6,6,6)
    standing BB OHP: 100*4(6,6,6,6)
    Incline BB BP: 125*3(8,8,8)
    Pull overs SS/ incline pushups: 20*2(12,12)
    hanging leg raises: 2(10,12)

    12/13/07
    - Cardio -
    Treadmill; level 4.5
    Time:20 minutes
    Distance: 1.50 miles

  13. #12
    B Locs b_locster's Avatar
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    12/15/07
    -Pulls-
    8 min run/warm up
    TBDL: 135*1(8), 185*1(6), 230*4(6,6,6,6)
    BB Row: 140*4(6,6,6,6)
    Pull ups: BW*6(5,5,5,4,5,3) = 27 reps
    Shrugs 190*3(10,10,10)
    Curls 75*2(10,5)

    - Total time 55 mins with run/warm up. May have tried getting another set of curls in but the Niners are on. Maybe they can get win # 4.
    Last edited by b_locster; 12-15-2007 at 06:51 PM.

  14. #13
    Banned bjohnso's Avatar
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    Welcome to WBB.

    Quote Originally Posted by b_locster View Post
    Hatred,

    I have been through rigorous testing. Had 2 colonoscopy to survey my intestinal health and they came back negative/inconclusive.... not fun. But luckily nothing has being growing in their.

    Basically I believe it is a flora issue/digestive breakdown that limits me from digesting certain foods. Pin pointing those foods is the hard part. Staying away from processed foods, white flour and sugars has helped thus far. I hate not being able to eat pasta.
    I have also had 2 colonoscopies, and I'm 23 (ulcerative colitis). Fun stuff, but they've gotten a lot better since I had my first one around 1999-2000. It makes bulking quite unpleasant at times.

    Your goals look realistic, I also need to improve my cardiovascular health, but I keep putting it off. It looks like you've got the diet and routine thing down pretty well - I see good things in your future.

  15. #14
    B Locs b_locster's Avatar
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    Thanks for reading and the nice words bjohnso.

    I didn't realize how bad my cardiovascular health was until I played a full court game a b-ball. I felt like I was going to collapse during it.

    I took 2 weeks off all weights and just ran to built up my conditioning, lungs and heart. I may have lost 2 lbs but it wasn't good weight. Currently just maintaining by running 2-3 times weekly for max 20 mins. If anything I have more energy and it has not affected my lifting. Would highly recommend it.

  16. #15
    B Locs b_locster's Avatar
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    12/17/07
    -Legs-
    Squats 135lbs*1(8), 190*4(6,6,6,6)
    lunges 40*3(10,10,10)
    SLDL 135*1(10), 140*3(6,6,6)
    ab work: Crunches, side bends


    - Squats felt better this week. I didn't feel strong with that lift last go but after tonight I know there is a lot more gas in the tank.
    Last edited by b_locster; 12-17-2007 at 07:51 PM.

  17. #16
    Banned bjohnso's Avatar
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    Nice squats, man. How low do you go?

  18. #17
    B Locs b_locster's Avatar
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    bjohnso

    Awhile back I recorded my squats and I was parallel. My flexibility feels improved from that time so it should be safe to say still parallel.

  19. #18
    B Locs b_locster's Avatar
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    12/18/07
    - Cardio + Full body stretch -
    Treadmill; level 5.5 straight
    Time:21 minutes
    Distance: 1.79 miles

    12/19/07
    - Push -
    8 min warm up on treadmill
    Dips: BW*1(6), BW+30*4(6,6,6,6)
    standing BB OHP: 105*4(6,6,6,6)
    Incline BB BP: 130*3(8,8,8)
    Lateral raises SS/ incline pushups: 15*2(10/12,10/9)
    hanging leg raises: 2(10,10)

    12/21/07
    -Pulls-
    8 min run/warm up
    TBDL: 135*1(8), 185*1(6), 235*4(6,6,6,6)
    BB Row: 145*4(6,6,6,6)
    Pull ups: BW*6(5,5,5,4,4,4) = 27 reps
    Shrugs 185*3(10,10,10)

    12/22/07
    - Cardio + Full body stretch -
    Treadmill; intervals max. L 8.0
    Time:20 minutes
    Distance: 1.68 miles

    12/23/07
    -Legs-
    treadmill warmup: 5 mins
    Squats 135lbs*1(8), 190*4(6,6,6,6)
    SLDL 135*1(10), 140*3(6,6,6)
    - Had to keep it short.

    BW: 176
    01/02/08
    - Push - @ local gym
    6 min warm up on row machine
    Dips: BW*1(6), BW+37.5*4(6,6,6,6)
    standing BB OHP: 105*4(6,6,5,5)
    some useless ISO machine, no benches were free
    pec deck/ s.s./ incline push ups 25*2(12/10,12/10)
    ab work: 2(10,10)

    01/03/08
    - Cardio + Full body stretch -
    Treadmill; intervals max. L 9
    Time:20 minutes
    Distance: 1.88 miles

    01/05/08
    -Pulls-
    8 min run/warm up
    TBDL: 135*1(6), 185*1(6), 245*4(6,6,6,6)
    BB Row: 155*4(6,6,6,6)
    Pull ups: BW+5*6(5,5,5,4,3,2,1) = 25 reps
    Shrugs 195*3(10,10,10)

    01/07/08
    -Legs-
    treadmill warmup: 6 mins
    Squats 135lbs*1(6), 205*4(6,6,6,6)
    Lunges 50*3(10,10,10)
    SLDL 135*1(6), 155*3(6,6,6)
    weighted crunches 40*1(15)
    side bends 40*2(10,10)

    01/08/08
    - Cardio + Full body stretch -
    Treadmill; intervals max. L 6
    Time:20 minutes
    Distance: 1.65 miles

  20. #19
    B Locs b_locster's Avatar
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    BW 177

    01/09/08
    - Push -
    5 min warm up on treadmill
    Dips: BW*1(6), BW+40*4(6,6,6,6)
    standing BB OHP: 105*4(6,6,6,6)
    Incline BB BP:135*3(8,6,5)
    front DB raises/ s.s./incline push ups 15*2(12each arm/15,12/10)
    hanging leg raises: 2(12,15)

    01/11/08
    -Pulls-
    5 min run/warm up
    TBDL: 135*1(6), 185*1(6), 250*4(6,6,6,6)
    BB Row: 160*4(6,6,6,6)
    Pull ups: BW+5*6(5,5,5,5,5,4) = 29 reps
    Shrugs 200*3(10,10,10)

  21. #20
    B Locs b_locster's Avatar
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    01/14/08
    - Cardio + Full body stretch -
    Treadmill; intervals max. L 6
    Time:20 minutes
    Distance: 1.89 miles

    Didn't get -legs- in this week because of a virus floating around the house. Feeling better yesterday and starting off with -push- so -Legs- will follow.

    Future plans: - Drop a working set for an additional warm up.
    - add a creatine cycle while maintaining my intake.

  22. #21
    B Locs b_locster's Avatar
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    BW: 179

    01/16/08
    - Push -
    5 min warm on treadmill
    Dips: BW*1(6), BW+20*1(6), BW+45*3(6,6,6)
    standing BB OHP: 95*1(6), 107.5*3(6,6,6,6)
    Incline BB BP:135*3(8,6,5)
    incline push ups (15,15)
    hanging leg raises: 2(15,15)

    01/17/08
    -Legs-
    treadmill warmup: 6 mins
    Squats 135lbs*1(6), 185*1(6), 210*3(6,6,6)
    Lunges 50*3(10,10,10)
    SLDL 135*1(6), 160*3(6,6,6)
    weighted crunches 30*2(15)
    side bends 30*2(10,10)


    Got these 2 workouts in and that virus came crawling back ten fold. Just waiting for it to pass completely.
    Reply With Quote

  23. #22
    B Locs b_locster's Avatar
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    01/18/08 - 01/25/08 ---- Sick with Flu did not train ----

  24. #23
    B Locs b_locster's Avatar
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    01/26/08
    -Pulls-
    7 min run/warm up
    TBDL: 135*1(6), 185*1(6), 255*4(6,6,6,6)
    BB Row: 135*1(6), 160*1(6), 165*2(6,6)
    Pull ups: BW+5*6(5,5,5,5,5,5) = 30 reps
    Shrugs 205*3(10,10,10)

    01/28/08
    - Push -
    5 min warm on treadmill
    Dips: BW*1(6), BW+25*1(6), BW+50*3(6,6,6) - last 2 reps felt heavy
    standing BB OHP: 95*1(6), 110*3(6,6,5) - didn't get last rep
    Flat BB BP:135*1(8), 145*2(8,8)
    triceps rope pull downs 40*2(12,12)
    hanging leg raises: 2(12,12)

  25. #24
    B Locs b_locster's Avatar
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    01/29/08
    - Cardio + Full body stretch -
    Treadmill; jog/ light run L 4,5,6
    Time:20 minutes
    Distance: 1.56 miles

    - I didn't push myself very hard with the running. Still feeling "off" from the flu.
    Last edited by b_locster; 02-01-2008 at 05:28 AM.

  26. #25
    B Locs b_locster's Avatar
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    01/30/08
    -Legs-
    treadmill warmup: 6 mins
    Squats 135lbs*1(6), 185*1(6), 215*3(6,6,6)
    Lunges 55*3(10,10,10)
    SLDL 135*1(6), 165*3(6,6,6)
    weighted crunches 35*2(15, 20)
    side bends 35*2(12,12)

    01/31/08
    - Cardio + Full body stretch -
    Treadmill; intervals max. L 8
    Time:20 minutes
    Distance: 1.80 miles

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