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
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    Journey towards strength beyond strength

    Hey there,

    I'm starting this journal just so that I can keep a log of what I've done/am doing in my training, and to perhaps get some feedback from others. I don't aspire to be a bodybuilder; I want to be as strong as I possibly can be. I guess you could call that powerlifting! I've been lifting seriously for almost exactly one year now, and have made significant progress in all of my lifts. My current maxes are:

    Bench:275x1
    Squat:335x1
    Deadlift:415x1

    Current goals: Bench: definitely top priority here 300x1
    Squat: 405x1 got a ways to go!
    Deadlift: 500x1 again, got a ways to go!

    I'm pretty proud of the fact that my total is over 1,000lbs, especially since I could do none of this a year ago! Not that I think 1,000lbs is amazing or anything...

    Anyways, here is my first training log.

    8 March 2008 ME bench

    Bench press: weights indicated do not include added weight of band tension

    barx10
    135x10
    bar with monster minis x3 (110lbs at top)
    65 with monster minis x3 (shall henceforth be abbreviated as "MM's")
    75 with MM's x3
    95 with MM's x3
    115 with MM's x3
    135 with MM's x3
    145 with MM's x3
    155 with MM's x1
    165 with MM's x1
    175 with MM's x1
    190 with MM's x1

    done.

    Tricep pushdowns: been doing Tate presses and JM presses a lot lately; wanted to switch things up a bit.

    100lbs. x10 reps x 5 sets

    done.

    Lat pulldowns: 4 sets of 8 reps at 130 lbs.

    done.


    And that was it. I usually add another triceps exercise and some form of rowing exercise, but I was pretty shot by the end of the tricep pushdowns. I've been feeling fairly beat up lately. I give it all I have when I'm in the gym, and I haven't missed a workout or taken a week off in who knows how long!!! I'm thinking a week off may be in order soon. Fortunately, I have a built in week off coming two weeks from now because I'm getting married!!! My fiance and I are going to Savannah, Georgia, for our honeymoon.

    I'm looking forward to keeping this running journal. I'll be sure to update it Monday evening after ME squat day. Any comments or advice are always welcome!
    Last edited by jbrin0tk; 03-08-2008 at 08:50 PM.

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  3. #2
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    Ok, today was ME Squat day, but I usually mix this up and sometimes do an RE squat day instead. Well, I guess you could say that, anyways Here was today's workout.

    10 March 2008 ME Squat

    Back Squats

    barx10
    135x8
    185x5
    225x3
    255x5
    255x5
    255x5

    My max squat is 335, but it still feels kind of weak to me. The 3 sets of 5 reps at roughly 78-80% max really kicks my ass.

    Deadlifts

    135x5
    185x3
    225x3
    275x3
    315x1
    340x3 (I usually go for 5 reps on the last set, but just wasn't feeling it today)

    Good Mornings

    115x6
    135x6
    155x6

    SLDL's

    135x8
    185x8
    205x8

    And that's it. I'm still working on a way to program my lower body days a bit better, but hey, it's working for now, which is all anybody can ask. My squat has gone up quite a bit in the last few months. I'll be posting again on Wednesday for DE bench day.

  4. #3
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    Ok, so today was DE bench day.

    12 March 2008 DE Bench

    Bench Press with mini bands

    barx10
    135x5
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3

    Overhead press in the rack

    85x5
    115x5
    135x3
    160x5
    160x5
    160x5

    (This is the most I've been able to OHP for three sets of five! A sort of PR, I guess.)

    Tate Presses

    5 sets of 10 reps with 55lb. dumbbells.

    Lat Pulldowns

    140x6
    140x6
    150x4
    150x4

    Tricep Pressdowns on machine

    3 sets of 6 at 110lbs.

    Dumbbell Rows

    3x8 with 80lb. dumbbells.



    I felt like I had more energy today. All in all, a good workout! Friday is DE squat day, so I'll post again on Friday evening.

  5. #4
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    14 March 2008 DE Squat Day

    Squats

    barx8
    135x6
    added light bands (abbreviated as LB's)

    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's
    150x2 w/LB's

    done.

    Deadlifts

    135x5
    185x5
    225x3
    275x3
    315x1
    340x5

    done.

    SLDL's

    135x8
    185x8
    215x6

    done.

    Good Mornings

    135x6
    155x6
    185x6

    done.


    All in all, a good workout. Gonna max out on squats on ME squat day next week, see if I can get a little more than 335.

  6. #5
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    15 March 2008 ME Bench Day

    Bench press with 1 board

    135x5 with no board
    175x5 with no board
    185x3 with a 1board
    205x3 with a 1board
    225x3 with a 1board
    245x1 with a 1board
    265x1 with a 1board
    275x1 with a 1board
    285x1 with a 1board
    300x1 with a 1board!!!!!!!! BIG PR!!!!

    done.



    Chest-supported rows

    45x6
    70x6
    90x6
    110x6

    done.



    Tate Presses

    5 sets of 10 reps with 55lb. dumbbells.

    done.



    Lat Pulldowns

    140x6
    140x6
    150x4
    140x6

    done.


    Tricep Pressdowns on machine.

    110x8
    110x8
    120x6

    done.



    Super stoked about the workout today! 300lbs. is a HUGE goal of mine, and it looks as though I am getting closer and closer to doing it straight off the chest!! Everything felt great today. I'll be posting again on Monday for ME Squat day.

  7. #6
    Bulking...always dajuggernaut's Avatar
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    I like the way you set up your workouts, upper/lower me/de westside setup seems to be successful for a lot of people. What's your height/weight/age?
    Crushing weights, pounding shakes, devouring food...bulking up this beanpole
    Height: Too Tall Weight: Not big enough Age: Young and naive

  8. #7
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    Quote Originally Posted by dajuggernaut View Post
    I like the way you set up your workouts, upper/lower me/de westside setup seems to be successful for a lot of people. What's your height/weight/age?
    Hey man, thanks for the compliment. I did a good bit of research on the Westside site and derived my workouts from what I learned there, as well as with help from some of the people here. I owe a lot of thanks and appreciation to Travis Bell, another member of this site, who has been giving me solid and much appreciated advice for my bench workouts.

    I'm 26, 6'4 and 270. I started working out almost exactly a year ago. I didn't always lift for sheer strength, though. My "powerlifting" career has only really started in the last 2-3 months. Before that, I mainly focused on looking better, which ultimately was a waste of time for me!!! But again, thanks for checking in, man!

  9. #8
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    17 March 2008 ME Squat day


    Squats

    barx8
    135x5
    185x4
    225x4
    275x3
    315x1
    335x1
    350xmiss
    350x1 PR

    Felt pretty strong with the squats today. 350 was a grinder!

    done.


    Rack pulls

    135x5
    225x5
    275x3
    315x1
    365x1
    405x1
    425xmiss it slipped from my hands.


    done.


    SLDL's

    135x6
    185x6
    215x6


    done.


    Bent over flys (added em in here for the heck of it to get in some rear delt work.)


    20lb. dumbbells x6
    20lb. DBs x6
    25lb. DBs x6

    done.


    A good workout all in all. The first time I've ever tried rack pulls. They actually seemed harder than deadlifts, and I was thinking they would be easier. I thought I'd be able to get more weight, but oh well. Just work harder the next time. Pretty happy about the squat PR; didn't know I had it in me! I do need to start ramping up the weight on the SLDL's, though; they're getting too easy!! I'll be posting again on Wed. for DE bench day.

  10. #9
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    19 March 2008 DE Bench Day

    Bench Press

    barx10
    135x8

    add mini bands (85lbs. tension at the top, 35 or so at the bottom) every bench from here was with mini's

    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3
    140x3

    done. Felt pretty fast with it, too.

    Overhead Press

    95x5
    115x5
    135x5
    160x3
    160x3
    160x3

    done. Disappointed here, but shoulders felt shot after the benching.


    Tate Presses

    5 sets of 10 with 60lb. dumbbells.


    done. Man, my triceps are really getting stronger. It wasn't long ago that 45lb. dumbbells were hard for me.


    Chest supported rows

    90x6
    90x6
    110x6
    130x6

    done. These felt good, too.



    Skull Crushers

    100lbs x8
    110lbs x6
    110lbs x6

    done. These killed me after the Tate's.


    Lat Pulldowns

    140x6
    140x6
    150x4
    140x6.

    Felt pretty tired at the start of these. Still, my lats feel significantly stronger, too, after working them hard for awhile.



    I thought today was gonna suck hard. I was really tired and wasn't really in "lifting mode." So I said "screw it," and sucked it up and gave it my all! I felt quite strong today all in all. All my lifts felt pretty good, with the exception of the lat pulldowns after all of the other work. All in all, a good day. Friday is DE squat day-I finally get to use the new light (purple) bands that I bought. I'm pumped for Saturday's ME bench-going for 300lbs. off the chest!!! A big milestone for me. I got 300lbs. off of a 1 board this past Saturday, so I think I have it in me. I'll be posting again on Friday for DE Squat day.
    Last edited by jbrin0tk; 03-19-2008 at 05:43 PM.

  11. #10
    Senior Member Jorge Sanchez's Avatar
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    Strong lifts, dude.

  12. #11
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    Quote Originally Posted by Jorge Sanchez View Post
    Strong lifts, dude.
    Thanks, man! I appreciate it!

  13. #12
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    21 March 2008 DE Squat Day


    Squats w/ light (purple) bands

    barx10
    135x6
    add light bands

    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2
    155x2

    done.


    Deadlifts

    135x5
    185x5
    225x3
    275x3
    315x1
    340x4

    done.


    Leg curls

    50lbs. x8
    75lbs. x8
    87.5lbs. x6
    100lbs. x4

    done. I've never used the hamstring curl machine until today. I could really feel it!


    Good Mornings

    135x6
    155x6
    175x6
    195x4

    done.

    Oops! I almost forgot to post today. I've got a wedding tomorrow and I've been doing stuff with it all day. But hey, I posted [I]today[I] at least! I'm getting up around 8am tomorrow for ME bench day. I'm going for 300lbs off the chest straight weight. I feel pretty good about it but we'll see! I'm going to try to post before I get married at 1530 tomorrow (3:30 for those of us who don't get military time!). I don't know how much I'll be here next week due to my honeymoon in Savannah, Georgia. I'm not sure when we're coming back next week and when exactly I'll be back in the gym. Either way, it won't be too long, and I'll be posting here again soon enough!

  14. #13
    Senior Member Jorge Sanchez's Avatar
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    Strong pulls, but more importantly, congratulations!! Enjoy the honeymoon.

  15. #14
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    Quote Originally Posted by Jorge Sanchez View Post
    Strong pulls, but more importantly, congratulations!! Enjoy the honeymoon.
    Hey man, thanks a lot! We are on our honeymoon now, and I am going to update my workout from Saturday morning right now, too!!

  16. #15
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    22 March 2008 ME Bench day

    Bench Press

    135x5
    185x3
    225x1
    245x1
    275x1
    285x1 PR!
    300x1 PR!!!!


    Heck Yeah!!! This was the moment I've been waiting for!!!!! 300lbs.!!!!


    Tate Press

    60lb. dumbbells for 5 sets of 10 reps.

    done. Felt strong.



    Chest supported rows

    90lbs. x 6
    90lbs. x 6
    110lbs. x 6
    130lbs. x 6

    done.


    Skullcrushers

    100lbs. for 3 sets of 6 reps.

    done.


    Dumbbell Rows

    80lb. dumbbell for 3 sets of 8 reps.


    done.


    Wow!! This is what 6-8 weeks (not exactly sure) of intense training has gotten me, a 300lb. bench press!! I am so stoked, even still!!! Things are going well and we are having fun on our honeymoon, too. I learned some things from this training experience, and I will be posting them soon. For now, I'm out. I'll post again soon.

  17. #16
    Senior Member Jorge Sanchez's Avatar
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    Talk about committed, posting your workouts during your honeymoon. Congratulations on the bench PR. 3pps will be yours in no time.

  18. #17
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    Quote Originally Posted by Jorge Sanchez View Post
    Talk about committed, posting your workouts during your honeymoon. Congratulations on the bench PR. 3pps will be yours in no time.
    Thanks, Jorge, for the congrats! It's weird, because there is still a lot of downtime on your honeymoon. At least on ours. We're having a lot of fun, though.

  19. #18
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    Some things I learned while going for my bench PR on Saturday:

    1). Take your time! I waited about 5-7 minutes between each heavy single, and 3-5 minutes between each triple. It really makes a big difference.

    2). Cut out some of the extra sets and reps. This helps to save energy.

    3). Sleep! Sleep the day before and leading up to is very important.

    I'm sure many people know this stuff; I'm mainly just posting this because I like to look back on my journal from time to time. These two tips were really helpful for me on my "maxing out" day.
    Last edited by jbrin0tk; 03-28-2008 at 07:14 PM.

  20. #19
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    28 March 2008 DE Squat Day

    Ok, so I just got back from my honeymoon at 4:30 today. Savannah was great; a great place to go on any trip. It is so beautiful down there! I drove the whole 9 hours there and back. So after going nonstop for 9 hours today (minus 1 quick stop for gas), I hit the gym at 6. I had so much fun in Savannah, but I couldn't wait to get back to the gym. Normally, this would have been DE Squat day, but I didn't do any squats today because my knees weren't feeling too hot after 9 hours of driving. For reference, I'm 6'4 and we were driving a Toyota Corolla...not good for the knees!! I did a bit of a hybrid workout today, but it was a really great session. Here it is:

    Standing Military Press

    95x5
    115x5
    135x5
    160x5
    165x4 (most weight ever for me for reps)
    185x1 PR!

    done.

    I knew I had the 185 in me. It didn't even feel that heavy. If I had waited longer after the last set I probably could've gotten two or three with 185.


    Deadlifts

    135x5
    185x5
    225x6 (lost focus and lost count...ended up doing more than I wanted to!)
    275x3
    315x1
    345x4

    done.

    345 is the most I've ever done for reps. I had a fifth in me, but my grip slipped. I really need to start working on it more.


    SLDL's

    135x6
    185x6
    205x6
    225x6

    done.

    I upped the weight on the last set. It was still pretty easy, so I probably need to increase it a bit more. I can really feel it in my hamstrings!


    Good Mornings

    135x5
    155x5
    175x5
    195x2
    215x2
    225x2

    done.

    I was pretty happy with these. I'd never attempted more than 195, and 225 felt pretty good. I felt like I had 10-20 more lbs. in me, but I left it at that for tonight.


    Bent Over Flies

    3 sets of 6 reps with 25lb. dumbbells.

    done.


    I had a great workout tonight. Not tired at all, even on 6 hours sleep and a nine hour drive. I'll be posting again tomorrow for ME Bench day.

  21. #20
    Senior Member Jorge Sanchez's Avatar
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    Strong pressing.

  22. #21
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    Quote Originally Posted by Jorge Sanchez View Post
    Strong pressing.
    Thanks, Jorge!

  23. #22
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    29 March 2008 ME Bench Day


    Floor Presses

    barx8
    135x5
    175x3
    185x3
    205x3
    225x1
    245x2 (lost focus and did an extra rep...gotta quit that!)
    265x1
    275x1
    295x1
    305xmiss

    done.

    305 felt good until about halfway up, where I stalled it out. I gotta wonder if cutting out some of the extra warmup sets (i.e. 175x3, and maybe going 205x1) would've helped me get that 305. It was definitely difficult, but I felt like I should've gotten it. No biggie though, I'll get it next time. This was the first time I'd done floor presses in a long time.


    Chest Supported Rows

    90x6
    110x6
    130x6
    150x2

    done. The 150x2 was tough.


    Skull crushers with the EZ bar

    100lbs. x10
    100lbs. x10
    100lbs. x8
    100lbs. x7
    100lbs. x5

    done. Man, these just about killed my triceps. I was shot after that.


    Dumbbell Rows

    3 sets of 6 reps with a 90lb. dumbbell.

    done. Hard, but not too bad. They felt pretty good all in all.


    I started to do some Tate Presses after the dumbbell rows, but I just couldn't. The weight was wobbly and I could hardly control it. Like I said, I fried my triceps on the Skullcrushers! I feel pretty certain that I could've had that 305 on the Floor Presses, but I'll get it another day. I'll be posting again on Monday for ME Squat day.

  24. #23
    Bulking...always dajuggernaut's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Hey man, thanks for the compliment. I did a good bit of research on the Westside site and derived my workouts from what I learned there, as well as with help from some of the people here. I owe a lot of thanks and appreciation to Travis Bell, another member of this site, who has been giving me solid and much appreciated advice for my bench workouts.

    I'm 26, 6'4 and 270. I started working out almost exactly a year ago. I didn't always lift for sheer strength, though. My "powerlifting" career has only really started in the last 2-3 months. Before that, I mainly focused on looking better, which ultimately was a waste of time for me!!! But again, thanks for checking in, man!
    Holla to tall people, keep crushing those weights bro, I know that being tall makes it hella hard
    Crushing weights, pounding shakes, devouring food...bulking up this beanpole
    Height: Too Tall Weight: Not big enough Age: Young and naive

  25. #24
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    Quote Originally Posted by dajuggernaut View Post
    Holla to tall people, keep crushing those weights bro, I know that being tall makes it hella hard
    Lol, I was just talking to a guy at the gym about that. There is a guy who is 5'3, and when he squats its like he barely has to move lol. When I squat, well, you know how that goes!

  26. #25
    Bulking...always dajuggernaut's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Lol, I was just talking to a guy at the gym about that. There is a guy who is 5'3, and when he squats its like he barely has to move lol. When I squat, well, you know how that goes!
    That being said, what assistance exercises have helped you the most for coming out of the hole of deep squats? I'm 6'4 with relatively long legs compared to my upperbody and the weights I squat are really limited when I go deep. Recently, I've been squatting deep with a slightly wider than shoulder-widths stance, highbar, hands out wide and it feels real good nice and balanced and tight form but I'm hardly putting up any weight. I know for a fact that hip/glute/ham strength is the limiting factor so I wanted to see what you might recommend for that.
    Crushing weights, pounding shakes, devouring food...bulking up this beanpole
    Height: Too Tall Weight: Not big enough Age: Young and naive

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