The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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
    Big Swinging Dick dxiw's Avatar
    Join Date
    Jan 2002
    Location
    Chicago, IL
    Posts
    370

    Advanced Bodybuilders.. critique my DC training please

    DoggCrapp Style Routine Please Critique

    All exercises slow, controlled negative, explosive positive. Full failure/fatigue is goal of each single but intense working set. As many warm-ups as necessary before each one intense working set.

    Workout 1
    POWERLIFTING: A. heavy deadlift work up to 1/3 rep max (2-3 sets) / B. nothing
    BACK THICKNESS: Good Mornings 12-15 reps SS
    BACK WIDTH: pulldowns 15-20 RP (20 second static at end, then stretches for back)
    QUADS: leg press 20-30 reps RP
    CALVES: calve raise 20-30 reps SS but with a 20 second negative phase
    HAMSTRINGS: leg curl 20-30 reps RP (stretches for legs)

    Workout 2
    POWERLIFTING: A. nothing / B. heavy bench work up to 1-3 rep max (3 sets)
    CHEST: DB flies 12-20 reps RP and a 30 second static rep at the end (then stretches)
    SHOULDERS: lateral raise 15-20 Drop Set and 30 second static (then stretches)
    TRICEPS: skull crushers 12-20 reps RP (then stretches)
    BICEPS: preacher bench curl 12-20 reps RP and 30 second static
    FOREARMS: reverse curl 12-20 reps SS, forearm curl 15 reps RP
    GRIP: CoC/heavygrips for 12-20 reps SS (then stretches for biceps)

    Log everything, when you dont hit a new PR (Defined as same weight + 2reps or same reps + 5lb), shift exercises

    High water intake (2 gallons/day)
    A 7pm carb cutoff (or 4-5 hours before you sleep)
    Extreme stretching is key!
    Lifting: Mon 1 / Wed 2 / Fri 1 / Mon 2
    Cardio: Sun / Tue / Thur / Saturday

    Diet:
    Cardio days 3000kcal 100 fat 300 carbohydrate 225 protein
    Lifting days 5000kcal 166 fat 500 carbohydrate 375 protein

    For the mathematically impaired.. those are 30/40/30 ratios. I plan to regulate cardio length/intensity as necessary to stay lean without sacrificing gains. Cardio will be more cardiovascular shape training (high intensity intervals) rather than traditional fat loss (low-intensity). Im looking to do this for around 6 weeks and put on 10-15 lb of LBM as cleanly as possible (yes, I know some will be water and glycogen, thats why I said LBM and not muscle, for the flamers).

    Currently finishing off my cut this week at around 210lb @ 10%. Im looking to get up to 225 @ 12%. Basically, increase LBM from 185-190ish (where I am now) to 200ish as cleanly as possible. After that I will do a 6 week cut into the summer and try to drop into the 6-8% range at 210ish.

    Lastly, youre probably asking.. why the powerlifting? Im competing in a deadlift only meet on Apr 26, and my first priority is obviously bodybuilding, but I do want to keep my deadlift strength up so I dont perform like ****.

    PS For those of you anxiously awaiting the results of my cut.. I will have new pictures taken on Friday, pumped and water depleted for your enjoyment. I will get them up Friday night.
    Last edited by dxiw; 03-17-2008 at 10:45 PM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

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