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
    Read the Stickies! whiteman90909's Avatar
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    Whiteman's World

    Starting Stats
    Weight- 200
    Bench- 225
    Deadlift- 415
    Squat- ~300
    Total- 935


    First and foremost, my user name is simply a combination of my last name and my pasty white complexion. No bad intentions.

    That being said, heres a little bio. I'm a 17 year old high school senior in Northern Virginia, and lifting is just about my only true passion. I throw shotput and discus in the spring, though I'm not very good, and play golf at the country club I work at.

    Lifting is my passion, my addiction, and my life. I look forward to the next time I can get into the gym, and love to push myself. I started lifting seriously September of 2006 and have been reading up on WBB and making slight gains since. I have a very hard time putting more weight on the bar, probably because I have a very hard time gaining weight, but peanut butter has been pushing me through my plateaus. I followed a slightly tailored version of Baby Got Back, which worked well for me, but in the past couple of months I have been out of a specific routine. I just got to the gym 3 or 4 days a week, whatever my schedule allows, and hitting myself hard with full body workouts. It's been working, but I want to either start a routine following the Westside template or Chris Mason's new routine he's putting up on ALN.

    My Westside routine will 4 days (Mon, Tue, Thu, Fri...modified depending on my schedule), and will include the following.

    MONDAY
    Dynamic Effort Bench, Hypertrophy
    Bench (with variations)- 50% Max, 8 sets of 3 (I'll try and wave the weight from 50% to 60% over a couple weeks, then take it back down to 50%)
    Delt work- 1-2 exercises, 2 sets of each in the 8-15 range
    Upper Back work- 1-2 exercises (hitting either vertical or horizontal plane of movement), 2 sets in the 8-15 range
    Tri work- 2-3 sets of 8-15 reps
    Bi work- 0-2 sets of 8-15 reps

    On this day I will not train to failure on any exercises and try to add some supplementary work in higher rep ranges. The intensity and workload is light enough to get me out of the gym in under an hour. I gave so many varying numbers because I lift on a day to day basis. I'm not going to force any lifts or sets that I think might be too much or I don't have the energy for.



    TUESDAY

    Max Effort Squat/DL, Strength
    Max Effort Lift (Squats/Variations, DL/Variations, GMs, or Rack Pulls)- 2 warm up sets leading into an pyramid to a one rep max
    Rest for 10 mins or so
    Opposite lift of my Max Effort lift (Perhaps front squat if my ME is DL, RDL if I do box squats...etc)- 3x5
    Supp. Hamstring/ Lower Back Exercise (SLDL, GM, DL off box...)- 3x5
    Abs (Heavy Weighted Decline Crunches)- 2-3x8-12

    Some heavy lower body work with some more heavy lower body work. This day will KILL me. It's gonna be awesome.

    WEDNESDAY
    Eat, rest, sleep


    THURSDAY
    Max Effort Bench, Strength
    Bench (With variations)- 2 warm up sets pyramiding into a 1 rep max
    Rest 10 mins or so
    Shoulder work- 3x5
    Upper back work, opposite of dynamic effort day (horizontal plane vs. vertical)- 3x5
    Tri work- 3x5
    Bi work-2x5-8

    This day should be pretty hard, my arms will be fried, but hopefully it will go ok. I might consider switching the heavy supp exercises and the higher rep supp exercises, but Ill try this for a few sessions and see how they go. My only thought on that was that by bunching all these heavy ones together and giving myself a lighter day on dynamic day, my body would have more time to recover before going heavy again as opposed to going heavy 2x per week.

    FRIDAY
    Dynamic Effort Squat/DL, Hypertrophy
    Dynamic Lift (Box Squats, DL, GMs)- 10x2 at 50%-60%, increasing the % of my max by 5% every week for 3 weeks and taking back down to 50%
    Opposite of Dynamic Effort lift- 2-3x5-10
    Lunges- 2x10/leg
    Ham Glute Raises- 2x10-15
    Wood choppers- 2x10-15/side

    This day should be intense. High rep leg work always gets me... hell, any leg work kills me. Looks like a good time.


    Note: I may sub the heavy supp exercises and the high rep supp exercises depending on how difficult it is to have an entire heavy day. It should be fine, but I might tweak it a bit. Hopefully, though, I have the basic idea down. My Thu/Fri days also may be pushed back to Fri/Sat, depending on if I have work on Thu, but I will still try and keep the workouts as close to 72 hours apart as possible.





    As far as my diet goes, I tracked on fitday for a while, got an idea of how to eat to gain weight, and have been doing well since. I keep my calories up with mini Bako shakes in the morning (still 1000-2000 cals, just not a full Bako shake) and as much food as I can cram in throughout the day. I like to watch the scale, not fitday, to track my cals.


    My goals are to weigh a healthy 225 by summer with a 350 squat, a 500 DL, and a 275 bench. Realistic? I hope so. Even if their not, I have something to shoot for. My short term goal is a 1000 lb total.


    So please, comment if you have any little thing to say, critique the hell out of me, and just give me some feedback. Journal Karma will make sure you get some comments in your journal in return
    Last edited by whiteman90909; 12-21-2007 at 05:10 PM.

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  3. #2
    Read the Stickies! whiteman90909's Avatar
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    Pictures

    Here are some shots of me from around a year and 35 lbs ago, and some current ones. I've gained a bit, but not a much as I wish I had.

    Before-









    Now-













    Just for fun-

    Last edited by whiteman90909; 12-18-2007 at 04:10 PM.

  4. #3
    Read the Stickies! whiteman90909's Avatar
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    December 17

    Good lifts, day 1 of Westside


    DE Bench

    Flat Barbell Bench-
    135x3 for 8 sets

    Felt pretty good, I tried to go as fast as I could without sacrificing form. It was a little bit more than 60%, but only by 10 lbs.

    Seated Military Press-
    115x8-10 for 2 sets
    Not too bad, but not easy

    Standing Barbell rows-
    135x8-10 for 2 sets
    Once again, not too heavy, but not light

    Tricep cable pulldowns supersetted with Bicep cable curls-
    2 sets of each with 10-12 reps @ 100 and 80 lbs
    Iso work...meh.

    Front and Side Lateral Raises-
    20/handx15, one set in front, one to the side



    I got out of the gym pretty quickly. Everyones home for the holidays, so the gym was packed. My diet has been just ok for today, but I'm about to pack down a few thousand cals, so itll even out.

    Tomorrow will be fun. I'm gonna try and get to bed early.

  5. #4
    Wannabebig Member
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    Looking good man

  6. #5
    WBB Team Captain Coke's Avatar
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    Good luck...got size already for starters, especially at 17 years of age.

  7. #6
    Read the Stickies! whiteman90909's Avatar
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    December 18 2007

    Awesome day! I'm sitting here, downing my PWO shake of oranges, juice, and protein waiting to get back in for my next session. I'm now only 25lbs off of a 1000lb raw total!! I'm so psyched.

    MAX EFFORT SQUAT DAY

    Regular deep squats-
    bodyweight squats to warm up, 45x5, 135x5, 225x3, 255x2, 275x1, 295x1, 315x1, 325x1 PR, 315x1

    All of the squats were nice and deep, the singles were with a belt. I'll get a vid next time to add to the lifting wall.

    Stiff Leg DL-
    225x5, 275x5, 295x5

    These were brutal, the last set was with a belt. I was dead.


    Good Mornings-
    135x8x2

    I was pretty tired, and I had to get out of the gym soon, so I went with slightly higher reps, less weight, and strict form. They were still hard.


    Cable Ab Crunches-
    Full weight stack+ 35lbs- 20x, 15x

    I didn't have the resources to do crunches on something that would hold my legs, so I just did two sets of these.



    In and out in a little less than an hour, and all in all a good day. I'm gonna enjoy my rest day tomorrow and EAT!

  8. #7
    Read the Stickies! whiteman90909's Avatar
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    Quote Originally Posted by bhsf2006 View Post
    Looking good man
    Quote Originally Posted by CoCoa View Post
    Good luck...got size already for starters, especially at 17 years of age.
    Thanks to both! I'm just trying to increase everything. I have a hard time getting bigger and putting weight on the bar, so its nice to know that people can notice my effort.

  9. #8
    WBB Team Captain Coke's Avatar
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    Super squats PR, leg day in general is impressive.

  10. #9
    Read the Stickies! whiteman90909's Avatar
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    December 19 2007

    Quote Originally Posted by CoCoa View Post
    Super squats PR, leg day in general is impressive.
    Thanks!

    No milk this morning, which meant no mini Bako shake . I have some now, so I can still cram in some extra calories. Other than that, I've just been eating and enjoying my time off, but homework calls, and I have to write a 25 page script for Friday. Not fun...

  11. #10
    Trying to learn! JUrb15's Avatar
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    good stuff man only 25 more lbs to go keep it up. post those workouts.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  12. #11
    Read the Stickies! whiteman90909's Avatar
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    December 21 2007

    Ok, I have to make this quick. I have a party I need to rush off to that I'm already late to, but I still squeezed in a good 50 minute workout.

    ME BENCH DAY

    BENCH-
    Warmup with bar, 135x8, 185x3, 195x1, 225x1, 235x1 PR, 240x1 (failed), 225x1

    CG BENCH-
    135x5, 155x5, 175x5
    These weren't too hard, I'll go higher next time.

    HIGH PULL/ UP RIGHT ROW-
    135x5x3 sets
    I had never done these before, and I just used 135. They were a sort of hybrid lift because I started from around my knees before exploding up, not the ground. Nevertheless, they hit me pretty hard.

    CHINS-
    BWx5x2 sets
    The last set was hard, so I stopped. I was going to do another back exercise, but I ran out of time. Oh well

    ONE ARMED SNATCH-
    30x5 each arm, 45x3 each arm, 60x3 each arm
    These were a learning experience. I had never done them before, so I started light, and went up to a medium weight. 60 wasn't too bad, next time I'll go heavier. I was looking to learn a new lift, not gain a rotor cuff injury. They were hella fun though


    All in all, just an OK day. I put up a PR, but I felt I could have done more if I weren't so tired. Next week should be fun- I have the week off to just sleep and lift... plus Christmas is coming... GHIII, here I come...

    HAPPY HOLIDAYS!!!

    PS- Eating enough has been easy. Holiday bulking rocks!
    Last edited by whiteman90909; 12-26-2007 at 09:15 AM. Reason: Wrong date

  13. #12
    WBB Team Captain Coke's Avatar
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    Good stuff there man, especially with getting it done just less than an hour.

  14. #13
    Read the Stickies! whiteman90909's Avatar
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    December 22, 2007

    Had to go shopping today at the mall... it took over a half hour to get a parking spot. I was tired going into my workout, didn't take any caffeine, vitamins, or creatine, but still had a pretty intense day.

    DYNAMIC EFFORT LEG DAY

    SQUATS-
    5 sets of 3, 5 sets of 2
    Forgot I was only doing sets of two, not three, until I was halfway done. These felt pretty good. My knee was hurting earlier in the day, but squatting made it better

    GOOD MORNINGS-
    135x10, 155x8
    Pretty hard on the last few reps.

    GLUTE HAM HYPER EXTENSIONS-
    BW+25 for 12 reps, BW+10 for 12 reps
    These were killer, my legs were burning by the end, but I really felt them.

    WALKING LUNGES-
    135x10, 135x8
    These burned me out. I didn't have any ab work left in me, but frankly, I don't really care. I hit them one day already this week, thats enough.


    All in all, an intense workout. I was in and out in about 45 mins.

    Have a happy holiday!

  15. #14
    WBB Team Captain Coke's Avatar
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    Nice training for the legs dude.

  16. #15
    Trying to learn! JUrb15's Avatar
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    good workouts man...TEACH ME HOW TO GAIN WEIGHT haha (and not care!!!) your making good progress man keep it up.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  17. #16
    Read the Stickies! whiteman90909's Avatar
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    December 24 2007

    Good day. I woke up a bit late (but not too late), got to eat some good breakfast, after I lifted I did some last minute shopping, went to throw shot with my GF, and am trading some presents and going to my moms house for dinner.

    DYNAMIC EFFORT BENCH DAY


    BENCH
    135x8x3
    These were nice and fast with good form. The just felt good today.

    CG BENCH
    135x10, 155x10
    These felt good.

    ONE ARM SNATCH
    45x5, 65x3, 75x1, 80x1 (failed)
    These were fun last time I did them, and I wanted to play with a bit more weight. I got them all up pretty easily, but I lost my balance with the 80 lb one in my left hand and dropped it... I got it up though.

    ARNIES
    40x10, 40x8

    LAT PULL DOWN
    9 platesx12, 12 platesx10

    CG BENCH/ FRENCH PRESS
    95x10x2
    I can't remember the name of these... the something press. Pretty much a CG bench, but I take it down near my neck/ upper chest, not my nips/ below... They felt good to do. They weren't too hard, but the higher reps felt nice.

    BICEP CURL
    75 lb ez curl barx8x2
    Just a little something to finish me off.



    A good day overall. I got out in between 45 and 60 mins. I kept the intensity up, and walked out with a massive pump (hey, it makes me happy).

    I didn't eat too much today on account of being so busy, but I'm eating fondue tonight... I want at least 2000 cals in cheese (I won't be able to poo tomorrow, but its worth it.)

    Have a Merry Christmas!!

  18. #17
    WBB Team Captain Coke's Avatar
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    Fine intensity for the upper body bro.

  19. #18
    Read the Stickies! whiteman90909's Avatar
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    DECEMBER 26 2007

    I hope everyone had a great christmas! I was just looking at hack squat technique on youtube.com and I saw this:
    http://video.google.com/videoplay?do...83076276224221
    I figured its good for a laugh or two to the small handful of people that actually look at my journal

    Ill post my leg workout in a couple hours. (ME LEG)

  20. #19
    Read the Stickies! whiteman90909's Avatar
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    While WBB was down...

    DYNAMIC EFFORT LEG DAY

    DYNAMIC DEADLIFTS (SUMO)
    225x2x10
    I had never done these in a dynamic fashion... I think they felt pretty good.

    SQUATS
    135x5, 225x8, 225x8
    Just something to counter the DLs.

    FRONT SQUATS
    155x10, 185x8
    The last set got pretty difficult.

    GLUTE HAM RAISES
    BW+25x12x3

    AB PLANK
    BWx30 secs, BW+45x30 secs, BW+45x45 secs



    DYNAMIC EFFORT BENCH DAY

    BENCH W/ BANDS
    115+bands (unknown weight)x3x8

    ONE ARM SNATCH
    55x5, 75x1, 85x1 (failed left arm), 95x1 (failed left arm)

    HIGH PULLS
    135x10x2

    ROWS
    135x10x2

    TRICEP PULLDOWNS
    110x12, 140x8


    MAX EFFORT SQUAT DAY

    SQUAT
    135x10, 225x5, 275x3, 295x1, 315x1, 335x1 (failed), 325x1, 315x1
    No PR

    DEADLIFT (CONVENTIONAL)
    135x5, 225x5, 275x5, 315x5, 335x5

    GOODMORNINGS
    135x5, 155x5, 175x5

    SEATED CALF RAISE
    90x10x10
    Very short rest period

    All in all, just an alright day, but I got some Chuck Taylor All Stars, so it was fun trying them out.


    MAX EFFORT BENCH DAY

    BENCH
    45x10, 135x5, 185x3, 205x1, 225x1, 245x1 (assisted), 235x1

    T BAR ROWS (supersetted with the dips, not including the weight of the bar)
    135x5, 145x4, 160x5

    DIPS
    BW+25x5, BW+35x5, BW+25x4

    POWER RUSHERS
    180x5x3

    HANGING RUSSIAN TWISTS (I think this is what they're called... I got into a half raised pullup, pulled my legs up with bent knees, and rotated my trunk side to side)
    BWx5/sidex2

    BICEP CURL
    40x8, 45x5

  21. #20
    Read the Stickies! whiteman90909's Avatar
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    January 05 2008

    DYNAMIC LEG DAY

    DEADLIFT
    225x2x10

    FRONT SQUAT
    135x10, 165x10

    ZERCHER SQUAT
    185x8, 195x8

    SQUAT
    225x10

    ZERCHER DEADLIFT
    135x5

    GLUTE HAM RAISES
    BW+35x2x12

    HANGING RUSSIAN TWISTS
    BWx5



    I felt pretty sick (stomach) about halfway through, but I pushed through. The zercher DLs were a first, and they made me feel even worse, so I took them easy (probably because they involve my head being below my stomach).

    All in all, an alright day.

  22. #21
    WBB Team Captain Coke's Avatar
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    Good dynamic leg day, all other efforts are looking nice as well.

  23. #22
    Senior Member
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    Squat machine brosky, I wish my atg was that much...
    Not for self, but for others

    Bench Press: 270 Squat: 250 Dead Lift: 365

    The Journal

    2/25/08 163
    5'11''

  24. #23
    Read the Stickies! whiteman90909's Avatar
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    January 7 2008

    Haha, thanks to both!

    DYNAMIC BENCH DAY

    DECLINE BENCH
    135x5 slowly for a warmup, 135x3x8

    CHINS
    BWx5x2

    CHINS W/ PALMS FACING EACH OTHER
    BWx5x2

    SKULL CRUSHERS
    75x5
    My elbows were a-hurting.

    CG BENCH
    135x10, 165x8, 165x7

    LAT RAISES
    front, side, rear cable
    20x10 dumb bell, 30x8 cable

    CURLS
    45x8x2



    There may have been more lifts... I don't remember. I think I'll bring a note pad next time.

  25. #24
    WBB Team Captain Coke's Avatar
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    Plenty of sets dude, getting the job done.

  26. #25
    Read the Stickies! whiteman90909's Avatar
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    January 08 2008

    Haha, thanks! Just taking care of business...




    ME LEG DAY

    DEADLIFT
    135x5, 225x5, 315x1, 385x1, 425x1 (failed- lost grip), 425x1 (chalk) PR, 405x1 (failed)
    I don't know... the first pull, I lost my grip, so I tried again and I got it, but after I had a bit of a pain in my groin near my testiculars, so I didn't go all out, and failed my next pull. I took it easy the rest of the day.

    SQUAT
    225x5, 255x5
    Not going all out, just a couple sets.

    PULLTHROUGHS
    1/2 stackx8, whole stackx8
    I don't think Ill do these again, they were very easy, and I think I was using correct form (straight legs, leaning down really far... etc)

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