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

It’s 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
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    Stephen's Training

    Hi Guys
    It has been a while since I have posted in this forum but it’s a New Year and it’s time to maintain my training log for the year and to record the changes during the year as I forge ahead to get my bodyweight up to 182lbs. To put things in perspective I used to weigh 120lbs back in 2006 and after getting back into training in 2008 I have managed to build up to 154lbs at 12% body fat (weight and body fat as at time of Dexa Scan on 10 Jan 2012) but after sticking at this bodyweight for over a year now I have had enough and want to get to 182lbs at around 12% body fat. Quite ambitious I know but oh well what the hell I have nothing to lose so damn the torpedoes and steam straight ahead.
    I will try and remember to put everything into pounds for you so it makes sense. I live in Sunny Australia so everything is in metric.
    First week of Training Mon 9 Jan 2012 to Sun 15 Jan 2012.
    Frickety Frack everything feels so frickety frackin heavy! What the hell! Did Henry add 20lbs to every weight plate in the gym while I had a week off? No seriously did he? What sort of cruel world do I live in where 2 weeks of inactivity and beer drinking are rewarded with sub standard performances in the gym – damn you Odin (shakes fist at sky). I shall have my revenge. Training sessions this week were a bit of a washout due to the unfavourable influence of Odin (Note – one of my New Year goals was never to blame anything on myself its always someone else’s fault – it’s a strangely liberating experience) and I only managed to do 308lbs for 3 reps on the Safety Squat Bar squat to a medium box and 120lbs of bar weight and 150lbs of chains for 3 reps on the floor press for my ME work and there wasn’t anything dynamic about my DE work. I won’t list my training sessions in detail this week unless you really want to see the excruciating detail. Well I hope the beginning of 2012 has been a bit more auspicious for you and I shall get back to you at the end of this week with a more inspirational tale of training. Odin shall smile kindly upon my training next week!Or more importantly I will get my act together get rid of the beer and Christmas cake next week

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  3. #2
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    2nd Week of Training: Mon 16 Jan 2012 –Sun 22 Jan 2012
    Everything is still feeling suspiciously heavy and Odin is not smiling kindly upon my training. Missed my Friday DE squat training session due to work. At least I am getting through the training sessions within the hour as that was one of my goals to try and keep the sessions to an hour or less.
    Monday – ME Squat
    1.) Warmed up with sled drags 50kg (110.25lbs) x 8 trips
    2.) Did Good Mornings on Monday and only managed 120kg (265lbs) for a 3 rep max
    3.)GHR with long chain 17kg (37.5lbs) x 8 x 4
    4.) Prowler push. I was going to call it sprints but considering the speed at which I was moving the prowler that would be an insult to moderately fast snails. 120kg (265lbs) x 4 trips of the car park (not sure on the distance for each trip but around 40 yards)
    5.) Dumbell Rows – 35kg (77lbs) x 8 x 3 each side
    6.) Reverse Hyper – 160kg (352.8lbs) x 8 x 3
    7.) Spreadeagle sit ups with Kettlebell – 16kg x 8 x 4
    Wednesday – ME Bench
    1.) Box jumps with Indian clubs – 12 jumps
    2.) Foam Board press – worked up to 120kg (265lbs) for 1 rep
    3.) Dumbell bench press – 35kg (77lbs) x 6 x 3
    4.) T-Bar rows – 100kg (220lbs) x 4 x 4
    5.) Rolling tricep extensions – 12.5kg (27.5lbs) x 6 x 3
    6.) Side lat raise – 12.5kg (27.5lbs) x 5 x 3
    Sunday – DE Bench
    1.) Sled drags – 30kg (66lbs) x 8 trips
    2.) Overhead standing press – 40kg (88.2lbs) x 3 x 8
    3.) Football bar bench – 60kg (132.3lbs) x 7 x 3
    4.) Tricep Pushdowns – 50lbs x 12 x 3
    5.) Rear lat raise – 5kg (11lbs) x 12 x 3
    6.) Barbell power cleans – 40kg (88.2lbs) x 10 x 2
    7.) Banded ab raises with orange band – 7kg (15.4lbs) x 8 x 4

  4. #3
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    3rd Week of Training: Mon 23 Jan 2012 –Sun 29 Jan 2012
    Stinking Hot in Perth and things are still feeling heavy although it finally started to come together on Sunday. Good to have Greg back and to have a training partner. Odin at last has started to feel more amiable. Sorry I havent converted to pounds for all the weights.
    Monday – ME Squat1.) Warmed up with sled drags 70kg (110.25lbs) x 8 trips
    2.) Straight bar low box reverse band (light bands) squat to 1 rep max:
    100kg x 3
    140kg x 3
    160kg x 1
    180kg x 1
    190kg (418.95lbs) x 1
    The bands were taking off 20kg (44.1lbs) at the bottom as they are fairly worn so might have to invest in a new pair
    3.)SSB narrow stance squats
    60kg (132.3lbs) x 10 these felt ludicrously heavy
    80kg (176.4lbs) x 10 still feeling stupidly heavy – should be doing 100kg easily
    4.) Single leg BB Good Mornings – 30kg (66.15lbs) x 8 x 4
    5.) CSR – 40kg (88.2lbs) x 8 x 3
    6.) Jefferson squats – 70kg (154.35lbs) x 5 x 4
    7.) Kettlebell windmills – 16kg (35.28lbs) x 10 x 3
    Wednesday – ME Bench
    No training tonight due to work
    Friday – DE Squat1.) Sled drags – 30kg x 8 trips
    2.) Reverse band squats to low box (light bands)
    140kg x 8 x 2
    3.) Rack pulls
    180kg x 1 x 6
    4.) GHR
    bodyweight x 15 x 3
    5.) Reverse Hyper
    120kg x 8 x 3
    6.) Spreadeagle sit ups with kettlebell
    12kg x 10 x 4
    Sunday – DE Bench1.) Sled drags – 30kg x 8 trips
    2.) box jumps with indian clubs
    3.) Bench against doubled minis
    55kg x 5 x 5
    4.) CSR with overhand grip
    40kg x 6 x 3
    5.) JM press with SB
    25kg x 8 x 4
    6.) Dumbell upright row
    12.5kg x 10 x 3
    7.) Hammer curls
    10kg x 12 x 3
    8.) Kettlebell windmills
    16kg x 10 x 3

  5. #4
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    4th Week of Training: Mon 30 Jan 2012 –Sun 5 Feb 2012
    Odin has finally turned his one good eye to me and seen my struggles and
    granted me the mojo that had eluded me for the last few weeks. Things (technical word
    for weights) are feeling not so heavy. Time to turn up the heat. Speaking of which
    things have cooled down in Perth and sleep has once again returned to the Sumo household.

    Monday – ME Squat

    1.) Sled drags
    70kg x 6 trips
    2.) Reverse band deadlift from pin 2 with green bands
    140kg x 3
    180kg x 3
    200kg x 1
    220kg x 1
    240kg x 1
    250kg x 1
    260kg x 1
    3.) GHR with long chains
    17kg x 10 x 4
    4.) Swissball banded ab crunches
    2 mini bands x 20 x 3

    Wednesday – ME Bench

    1.) Box jumps
    2.) Floor press with 4 sets of chain (68kg)
    60kg plus chains (68kg) x 1
    3.)Push ups with 2 sets of chain (34kg) from bar
    34kg x 20
    34kg x 12
    4.) Dumbell rows
    37.5kg x 6 x 4
    5.) Tricep pushdowns
    70lbs x 10
    70lbs x 8
    60lbs x 8
    60lbs x 6
    6.) Side latte raises
    12.5kg x 6 x 2
    7.) Torsonator
    10kg x 20 x 3


    Friday – DE Squat

    1.) Sled drags
    40kg x 8 trips
    2.) Med box SSB squats
    130kg x 5 x 6
    3.) Reverse band rack pulls
    180kg x 1 x 6
    4.) GHR with just bodyweight
    BW x 20 x 3
    5.) Reverse Hyper
    160kg x 80 x 3
    6.) Standing ab pulldowns
    Pin 7 x 10 x3

    Sunday – DE Bench

    1.) Prowler run
    40kg x 6 trips
    2.) Bench with chocked purple bands
    40kg x 3 x 9
    3.) Rolling tricep extensions
    12.5kg x 8 x 5
    4.) Lat pulldowns
    Pin 12 x 8 x 4
    5.) Rear lat raise
    4kg x 20 x 3
    6.) Ab Medley
    Swissball banded crunches
    Banded dumbell raises
    Kettlebell windmills

  6. #5
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    5th Week of Training: Mon 6 Feb 2012 –Sun 12 Feb 2012
    Training is finally starting to come together and the weights are not feeling so damn heavy (this keyboard is crap by the way).
    Monday -ME Squat what the what what the gym was packed- took some kettlebells outside and did circuits with the prowler. Didn’t bother trying to do squats or deadlifts as there wasn’t a free spot in the gym at all. Still had a good training session. Ah sweet prowler you fuck me up every time. As corporal Mapstone would have said “Its character building son”.
    Mind you he thought chasing you around the hall with a razor sharp machete was also character building.
    Wednesday – ME Bench did fat bar presses to a 12cm board for a 1 rep max. Worked up to 12.5kg (272lbs) x 1 then did back and triceps and some dumbell powercleans for good measure.
    Friday – DE Squat did some repetition sort of work rather than dynamic and did straight bar squats to a medium box. Did 140kg (308lbs) for 6 sets of 5 and was moving the weight pretty fast.
    Sunday – DE Bench just did straight bar versus doubled minis. Just used 30kg as I couldn’t be arsed changing weights for each person. Did 9 sets of 3 and then did a whole pile of triceps and back work along with side and rear lat raises.
    Absolutely chuffed with Greg and Devin’s work ethic and attitude. They are pushing me along and hopefully I am pushing them as well.
    And I remembered to put stuff in pounds - well done me

  7. #6
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    6th Week of training - Monday 13 Feb 2012 to Sunday 19 Feb 2012.
    Very good training week despite missing bench on Wednesday but that couldn't be helped. All hail Odin

    ME Squat. - Monday
    Sled drags 70kg x 8 trips supersetted with dumbell bench on stability ball 20kg x 15 x 4
    Reverse band (mini bands) BB to high box for a 1 rep max - 100kg x 3, 140kg x 3, 160kg x 1, 180kg x 1, 200kg x 1, 210kg x 1, 220kg x 1, 225kg x 1 stopped there should have worked up to a proper max but it was taking too long.
    Reverse hyper - 160kg x 8 x 5
    Leg raises on dip bar with short chain - 10kg x 12 x 5

    ME Bench - Wesnesday
    No training as I was stuck at work finalizing payroll.
    But having seen how the staff react when not getting paid
    thought it best to forego training and pay them.

    DE Squat - Friday
    Sled drags (40kg x 6 trips) supersetted with t-bar rows (60kg x 10 x 4)
    BB to low box against doubled minis - 100kg x 3 x 8
    Speed pulls against doubled minis - 100kg x 1 x 6
    GHR - 10kg x 15 x 3
    Reverse hyper - 120kg x 15 x 3
    Spreadeagle sit ups - 16kg x 8 x 6

    DE Bench - Sunday
    Sled drags (40kg x 6 trips) supersetted with reverse Hypers (160kg x 6 x 3)
    Speed bench against doubled minis - 60kg x 3 x 8
    Dumbell press - 20kg x 12 x 3
    CSR - 30kg x 10 x 4
    JM press with KB - 12kg x 12 x 4
    Face pulls - 25 x 12 x 4
    Spreadeagle sit ups - 8kg x 10 x 4

  8. #7
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    ME Squat - Mon 20 Feb 2012

    1. Good Mornings with SSB suspended from straps
    132 x 5
    176 x 3
    220 x 1
    242 x 1
    265 x 1

    2. GHR with long chain
    37.5 x 10 x 4

    3. 45 degree back raise with Kettle bell
    44 x 6 x 3

    4. Sled drags
    132 x 8 trips

    5. Torsonator
    44 x 25
    44 x 35
    44 x 40

    All done - stinking hot this night around 36 C in the evening

  9. #8
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    Extra Squat - Tue 21 Feb 2012

    1. Sled drags
    132 x 8 trips

    2. Banded leg curls
    mini band x 40 x 4

    3. banded fit ball crunches
    2 mini bands x 20 x 3

    4. banded pull throughs
    light band x 10 x 2

    Still stupidly hot at night

  10. #9
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    ME Bench - Wed 22 Feb 2012

    1. Sled drags
    88 x 8 trips

    2. Reverse Hyper
    353 x 7 x 3

    3. SB bench to chest
    132 x 5
    154 x 3
    176.5 x 3
    198.5 x 3
    220.5 x 2
    242.5 x 1
    264.5 x fail

    4. Dumbell bench
    77 x 8 x 3

    5. Dumbell rows
    82.5 x 8 x 3 each side

    6. Rolling dumbell tricep extensions
    27.5 x 12 x 4

    7. Side lat raises
    15.5 x 10 x 2

    8. Ab medley - did kettlebell windmills and crunches

    I have never sweated so much in my life - this humid weather is killing me but good to see that no one slacked off in their training and Greg and Devin are both trying to keep up.

  11. #10
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    DE Squat - Friday 24 Feb 2012

    1. SB reverse band to medium box (chose a medium box because Greg and Devin are still working on their form and a low box is just too low at the moment and in truth so is the medium for them). Was going to put my briefs on but couldn't fit into them so just went with belt - oh well what the hell do the best you can
    44 x 10
    132 x 10
    220 x 3
    395 x 2 x 8
    485 x 2 x 2
    530 x 1

    2. Speed pulls from floor
    242 plus 75 in chains x 3 x 6

    3. Reverse Hypers
    385 x 15 x 3

    4. Torsonator
    33 x 20 x 3

    All done - good training session but of a shame I couldn't use the briefs and a low box but next time

  12. #11
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    DE Bench - Sunday 26 Feb 2012

    No training as we had the Bench on the Beach competition. I didnt compete as I was head referee although I did do the bodyweight bench rep out competition beforehand and did 154lbs x 24.

    Competition was a great day with beautiful weather on Scarborough beach.

  13. #12
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    ME Squat / Deadlift - Mon 27 Feb 2012

    1. Sled drags 154 x 6 trips

    2. Cambered bar reverse band (light bands) to medium box for 1 rep max
    220 x 5
    275 x 5
    286 x 5
    308 x 3
    396 x 1
    485 x 1
    507 x 1 (Record)
    529 x fail couldn't budge off the box

    3. SSB to low box for time
    132 x 60 seconds

    4. 45 degree back raise with SSB66 x 10 x 35.

    Ab medley
    did KB windmillsleg raises with chainbanded fit ball crunches

    Good training session tonight with all of us pushing on. Greg hit a pb on the squat which was great to see and Devin's squat form just gets better every training session.

  14. #13
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    ME Bench - Wed 29 Feb 2012

    1. Sled drags with 66lbs and Reverse Hypers

    2. Floor press with 4 sets of chain (chain = 150lbs)
    worked up to 143lbs bar weight plus chains x 1

    3. Rep out push ups with 2 sets of chain
    75lbs x 19

    4. T-Bar rows
    176lbs x 8
    176lbs x 10
    176lbs x 10
    176lbs x 9

    5. JM Press to 5 rep max
    88lbs x 5

    6. Side lat raise
    15.5lbs x 10 x 3
    supersetted with

    7. Face pulls
    35lbs x 10 x 3

    8. Torsonator
    33lbs x 20 x 3

    Bit of a slower session because we had a new person training in the group but still good intensity. I now have a group of 3 other people which is probably the perfect size. Really impressed with Greg's progress and Devin's attitude. More impressed that I am still alive - awesome.

  15. #14
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    DE Squat - Friday 2 Mar 2012

    1. Sled drags
    110lbs x 8 trips

    2. SB to medium box with reverse bands
    396 x 2 x 12

    3. Speed pulls from floor
    308 x 3 x 5
    uuugh! these felt awful and so slow

    4. GHR with short chain
    22 x 20 x 3

    5. Reverse Hyper
    441 x 8 x 3

    6. Spreadeagle sit ups with kettle bells
    35 x 6 x 4

    Horribe training session tonight - everything felt so damn heavy

  16. #15
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    DE Bench - Sunday 4 Mar 2012
    1. SB with short chain either side (chain = 22lbs each side)
    143 + chain x 3 x 9

    2. Dumbell press
    44 x 20 x 1

    3. CSR
    88 x 8 x 2
    44 x 12 x 2

    4. Side lat raise (supersetted with rear lat raises)
    11lbs x 15 x 3

    5. rear lat raise
    8lbs x 20 x 3

    6. Fitball crunches against bands
    2 x mini bands x 20 x 3

    Everything was feeling so heavy - may look at taking things a bit easier next week and maybe just do heavy sled drags on Monday but feel how things are on the day.

  17. #16
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    ME Squat / Deadlift - Monday 5 Feb 2012

    Car had epic fail so no training tonight - NOT HAPPY JAN!! oh well what the hell do the best you can and did stretching and mobility stuff instead. Hope everyone else trained hard.

  18. #17
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    ME Bench - Wed 7 Mar 2012

    1. Foam board press with SB
    132 x 10
    176 x 5
    220 x 3
    242 x 1
    264 x 1
    275 x 1
    281 x 1

    2. Banded bench press with kettle bells
    132 x 15
    132 x 20

    3, Dumbell rows
    82.5 x 8 x 3

    4. JM press with kettle bells
    35 x 8 x 3

    5. Seated dumbbell power cleans
    27.5 x 8 x 3

    6. Leg raises with short chain
    22 x 20 x 2

    7. Tick Tocks x 1

    Good training session but the guys need to push themselves a bit harder

  19. #18
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    DE Squat - Friday
    1. SB to high box with 2 sets of chain (75lbs total chain weight)
    308 x 2 x 12

    2. Plate pull squats
    pin 10 x 8 x 3

    3. Speed pulls - reverse band
    396 x 5 singles

    4. v-handle pulldowns
    pin 17 x 6 x 3

    5 Standing ab pulldowns
    pin 7 x 10 x 3

  20. #19
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    DE Bench - Sunday 11 Mar 2012

    1. Floor press with 4 sets of chain
    150 x 3 x 9

    2. Push ups on KB's with 2 sets of chain
    66 x 12 x 2

    3. CSR
    66 x 12 x 3

    4. Side lat raise
    15 x 10 x 3
    Supersetted with

    5. Rear lat raise
    8.75 x 20 x 3

    6. Ab medley

  21. #20
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    ME Squat/Deadlift - Monday 12 Mar 2012

    1. Sled warm up
    110 x 6 trips

    2. Reverse band deadlift
    308 x 1
    352 x 1
    396 x 1
    441 x 1
    485 x 1
    573 x 1
    595 x 1

    3. KB swings to time
    52.75 x 45 seconds x 2

    4. GHR
    53 x 6
    53 x 5
    53 x 4

    5. Spreadeagle KB sit ups
    28.5 x 10 x 4

    6. Sled
    198 x 2 trips

  22. #21
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    ME Bench
    Missed training as I had to rush my wife off to hospital. Got home this morning (Thursday) and taking her to see a few specialists. I thank God that I live in Perth W.A with its excellent medical system and thank you to my work for letting me rush off.

  23. #22
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    DE Squat - Friday 16 March 2012
    Everything felt ridiculously heavy.


    1. Speed squats to low box with SB and 3 sets of chain per side (54kg - 119lbs) with ace suit straps down 140kg (308lbs) plus chain x 2 x 6 - these felt so heavy and nothing fast about them. Dropped it to 120kg (264lbs) plus chain x 2 x 6. These were slower than when I lift raw. Don't know what was going on here.


    2. Speed deadlifts from floor
    110kg (242lbs) x 3 x 4 - even these felt heavy Aaaaaagh!!!!


    3. CSR
    20kg (44lbs) x 10 x 3 - at least these felt right


    4. 45 degree back raise
    8kg (17lbs)x 10 x 3


    5. Reverse Hyper
    120kg (264lbs) x 15 x 3


    Thank god that was over

  24. #23
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    DE Bench - Sunday 18 Mar 2012

    Things were feeling a lot better today

    1. Box jumps

    2. Speed bench against doubled orange bands
    45kg (100 lbs) x 3 x 9

    3. Dumbell bench press
    20kg (44lbs) x 15 x 2

    4. CSR
    40kg (88lbs) x 8 x 4

    5. Tricep pushdowns
    50lbs x 15 x 4

    6. Close grip bench press
    30kg (66lbs) x 42

    7. Lat pulldowns
    pin 10 x 8 x 3

    8. Dumbell alternate shoulder press
    15kg (33lbs) x 10 x 3

    9. Torsonator
    10kg (22lbs) x 25 x 3

    Good training session 9/10 - things were not heavy today.

  25. #24
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    ME Squat - Monday 19 March 2012

    AM
    1. Sled drags - 70kg (154lbs) x 6 trips
    2.V-handle pulldowns - pin 10 x 12 x 3 lord these felt heavy early in the morning
    was going to do ab work but was running a bit late

    PM (Actual)
    1. Cambered bar squat to medium box against doubled Orange Bands (not sure what the bands added but they felt horrible)
    worked up to 150kg (330lbs) x 1 tried 160kg but no go
    2. Seated GM
    80kg (176lbs) x 8 x 2
    3. GHR with long and short chain
    27kg (59.5lbs) x 6 x 4
    4. Reverse Hyper - single leg
    160kg (352lbs) x 8 x 3
    5. Spreadeagle sit ups
    16kg (35lbs) x 8 x 2
    16kg x 7 x 2
    16kg x 6 x 2

    Done - 8/10 at least things didnt feel so horrible as Friday

  26. #25
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    MEBench - Wed 21 Mar 2012

    1.6cm (2.5 inch) board press
    warmup with 40kg then 60kg
    80kg(176lbs) x 3
    100kg(220lbs) x 1
    120kg(264lbs) x 3 - put denim shirt on (either I have got smaller or the shirt hasgot bigger)
    140kg(308) x 1
    150kg(330) x 1
    leftit at that - not getting anything out of the bench shirt

    2.Kettlebell push up with 2 sets of chain
    34kg(75lbs) x 12
    34kg(75lbs) x 8

    3.V-handle pulldowns
    pin17 x 6 x 4 (last rep of each set was a bit marginal so really 4 sets of 5)

    4.Kettlebell JM presses
    16kg(35lbs)x 6 x 4 - really struggled with these

    5.dumbell upright rows
    12.5kg(27.5lbs) x 12 x 3

    6.close grip benches
    40kg(88lbs) x 30 Uuuughgh! this felt horrible

    7.hammer curls
    9kg(19lbs) x 9 x 2 - nice and light seemed to help my elbow

    Prettyhorrible training session felt gassed the whole session. Oh well what the hell do the best you can
    Rating 6/10 it was so crap

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