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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Thread: A new project

  1. #1
    Senior Member KevinStarke's Avatar
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    A new project

    Since I messed my shoulder up I got very busy with other things and honestly have not touched a weight in months. With springtime rolling around again and some other things that have been going on in my life I'm starting to get the bug again.

    For starters i'm getting back in to the gym and I also plan to purchase a nice lightweight street bicycle since i've become pretty interested in biking as a form of cardio.

    Here's a basic outline of what I plan to do at the moment...

    Monday: Heavy Upper Body
    Tuesday: Heavy Lower Body
    Wednesday: Yoga/Pilates + Some form of cardio
    Thursday: Light Upper Body
    Friday: Lower Body Plyometrics + Gripper Work
    Saturday: Yoga/Pilates
    Sunday: Cardio and Upper Body Plyometrics

    As for what exercises I plan to do each session i'm not entirely sure yet and will figure it out as I go along in the beginning i'm interested in trying some new things.

    Good to be back and plan to stay injury free hah.

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  3. #2
    GFH Lones Green's Avatar
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    its been awhile. i almost forgot about you
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  4. #3
    Senior Member KevinStarke's Avatar
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    I'm small, weak, and my endurance is terrible. Definitely gonna take a little bit to get back in to decent shape but I think im finally ready to get back in to a full swing commited routine, just gonna have to keep my diet in check.

    Starting out real slow and real light, gonna ease into a set routine as I figure out which exercises I'm gonna focus on for the first training cycle.

    Light Upper Day:

    *Light Stretching*
    *Rotator Cuff Stuff*
    *KB Stuff*

    Incline DB Bench -
    35 x 12
    50 x 10
    60 x 10
    60 x 10

    Dips -
    x 15
    x 15
    x 15

    Pullups -
    x 8
    x 8
    x 8

    DB Rows -
    35 x 10
    40 x 10
    40 x 10
    40 x 10

    DB Shrugs -
    40 x 15
    40 x 15

    *KB Stuff*
    *Rotator Cuff Stuff*
    *Foam Rolling*
    *Stretching*

    As you can see this was quite the brutal workout. Nothing felt particularly heavy my endurance was just crap and as I said i'm gonna really ease in to some decent weights instead of jumping back in like I usually do, the focus of this cycle is to stay injury free.

  5. #4
    Senior Member Sidior's Avatar
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    Glad to see you posting again bro!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #5
    WBB Team Captain Coke's Avatar
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    Off to a good restart Kevin.

  7. #6
    Senior Member KevinStarke's Avatar
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    Thanks guys feels good to be sore again.

  8. #7
    Senior Member KevinStarke's Avatar
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    Tonights workout was pretty sad, but it could be worse. My 15 year old brother is currently stronger then me so all the more motivation to get back to where I was or at least close to it. 2 Things I noticed tonight was..

    1. My wrists have gotten weak as balls, especially my right one.
    2. My right side bloated up and fatigued earlier then my right, no apparent strength differences though.

    Heavy Upper Day:

    *Rotator Cuff Stuff*
    *Hip Loosening*
    *Dislocates*
    *Light Stretching*

    BB Bench -
    45 x 15
    135 x 10
    185 x 8
    205 x 5
    205 x 5
    205 x 5
    225 x 5

    Rack Lockouts -
    45 x a bunch
    225 x 5
    275 x 5
    315 x 5

    Standing DB Press -
    25 x 10
    30 x 8
    35 x 8
    40 x 8

    Standing Lat Pulldowns to Stomach -
    x 10
    x 10
    x 10
    x 10

    Seated Low Cable Rows -
    x 8
    x 8
    x 8

    Bent Over Reverse DB Fly's -
    x 8
    x 8
    x 8

    DB Raises -
    x 10
    x 10

    DB Shrugs -
    x 12
    x 12
    x 12

    DB Hammer Curls -
    x 5
    x 5
    x 5

    Cable Curls -
    x 12
    x 12

    *Dislocates*
    *Rotator Cuff Stuff*
    *Foam Rolling*
    *Stretching*

    First time doing BB bench in many months and felt very strange. I no longer use an arch since I no longer plan on competing but it felt great to press some weight even if it was what I use to close grip for reps .

    Spinning and yoga tomorrow morning.

  9. #8
    Banned bjohnso's Avatar
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    Where the **** have you been? Every once in a while you just vanish off the face of the earth.

  10. #9
    SFW! drew's Avatar
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    No competing? That's so un-extreme.



    Goo dluck with your new plan man.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  11. #10
    Senior Member KevinStarke's Avatar
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    bjohn - Haha i've been very very busy and doing many different things with my life including starting school in NYC.

    Drew - Very un-extreme indeed haha. I still love powerlifting and strength training but at this point i'm just trying my hardest to stay injury free and gain more practical strength. More flexibility, better cardio, etc.. Just feel like that would benefit me more in the future then a shot back, shot knees, and my shot rotator cuff.

  12. #11
    Breaker of Skulls Guido's Avatar
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    'Bout damn time.

    Holy crap. You come back after not having lifted in many many months and still can bench 225x5? You suck.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


    My Training Journal
    www.illinipowerlifting.org

    "Most people don't want to learn new things. They only want to hear about things that validate crap they're already doing." - Mike Boyle

  13. #12
    SFW! drew's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Drew - Very un-extreme indeed haha. I still love powerlifting and strength training but at this point i'm just trying my hardest to stay injury free and gain more practical strength. More flexibility, better cardio, etc.. Just feel like that would benefit me more in the future then a shot back, shot knees, and my shot rotator cuff.
    I hear ya man. Gotta do what works for you. Don't be a stranger. Feel free to come by and train at my place some time.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  14. #13
    Senior Member KevinStarke's Avatar
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    Guido - Haha, considering bench was my best lift it's still a bit discouraging.

    Drew - Hell yah man when do you squat?

  15. #14
    Wannabebig Member
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    Hey Kevin,

    Good to know that theres guys my height that can lift like you can...and even after being injured..think theres still hope for me yet. thanks man

  16. #15
    Senior Member cphafner's Avatar
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    you better keep this updated punk!
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  17. #16
    SFW! drew's Avatar
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    Quote Originally Posted by KevinStarke View Post
    Drew - Hell yah man when do you squat?
    Monday or Tuesday. Depends on how I feel. I prefer to do it on Monday though. Usually from about 4 to 6.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #17
    Senior Member KevinStarke's Avatar
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    Alex - Thanks man. I hope to play it safe and eventually bench over 400 again some day.

    Cp - Haha oh im back in action no worries.

    Drew - Sounds good man, I work till 8 on Mondays but lemme know if you ever squat on Tuesdays and i'm there.

    Did my first Spinning "Race Day" class today. **** is intense and more cardio then i've done in a long long long time. Definitely felt good to work up a solid sweat and my legs are really feeling it. Gonna keep it as part of my weekly routine. Gonna do some light upper after work tonight.

    Some old videos of mine to keep me motivated. Considering how weak I feel now I can't imagine how ever actually moved the weight I did haha.

    http://youtube.com/watch?v=qy3R23ncDts - 435 Full Press (Shirted)

    http://youtube.com/watch?v=3auAgBX2SDk&feature=user - 425 3-board (Raw)

    http://youtube.com/watch?v=RkA1j0squvI&feature=user - 110's x 10

    http://youtube.com/watch?v=8WNx61iHJhc - 475 DL (Sumo / Raw)

    I'd like to someday this year get back to those numbers... we'll see.

  19. #18
    Senior Member
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    What kinda bikes (brand) are you looking at? GL with the new start...I understand how difficult it is to come back, or, start over any way, with a shoulder injury..

  20. #19
    Senior Member KevinStarke's Avatar
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    I'm not really sure I havn't owned a bike since I was about ten. I want a basic street bike like the mail guys in the city drive around, light weight and basic. Any tips or suggestions?

  21. #20
    Senior Member KevinStarke's Avatar
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    Light Upper:

    *Rotator Cuff Stuff*

    Incline DB Bench -

    40 x 10
    60 x 10
    70 x 10
    70 x 10

    Rolling DB Extentions -
    x 10
    x 8
    x 8

    Dips -
    x 15
    x 15

    Pullups (Alternating Grips) -
    x 5
    x 5
    x 5
    x 5
    x 5

    Plate Loaded Single Arm Rows -
    x 8
    x 8
    x 8

    DB Shrugs -
    x 15

    Cambered Bar Curls -
    x 15
    x 15

    *Dislocates*
    *Rotator Cuff Stuff*
    *Quick Stretch*

    Interesting workout tonight. Was pressed for time and had several wine and a tequila tasting at work right before so I had somewhat of a buzz going in to this session. Progress from last time though I can feel my endurance getting adjusted to the old days.

    Gripper Work:

    HG150 x 10
    HG200 x 5
    HG200 x 3
    HG200 x 5
    HG150 x 10
    HG150 x 10

    All reps done with a paused hold at the touch point.
    Last edited by KevinStarke; 03-29-2008 at 06:38 AM.

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