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: Back Workout

  1. #1
    Senior Member Fighter_15's Avatar
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    Back Workout

    Well, my old workout on here was criticized because I had way to much volume for the biceps, and I didn't work my back out at all. So I made a new back/bicep workout and I'm looking for some input. Here it is,

    Bent-Over Rows 3 sets of 10 reps

    Curls 3 sets of 10 reps

    Pullups - as many as I can do

    Reverse Rows(not reverse grip) - As many as I can do

    Reverse Curls - 3 sets of 10 reps

    Wrist curls 3 sets of 10 reps - (currently not doing any due to a wrist injury.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

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  3. #2
    Who me? Chubrock's Avatar
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    What's your whole split look like?

    Fuck, fight, or hold the light.

  4. #3
    ANVIL POWER Detard's Avatar
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    How about:

    Weighted pullups/chins.....5x5
    T-bar Rows...................3x10
    Rear Delts.....................3x10
    Shrugs.........................3x10
    BB Curls.......................3x10
    w:225lbs. h:5'10.
    630/385/545/1560
    Journal | Vids

    "im ready for the ladies too, my stomach has never been bigger and ive never been hairier." - Stumprrp

    TJW

  5. #4
    Senior Member Klotz's Avatar
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    d.e.a.d.l.i.f.t.

  6. #5
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Fighter_15 View Post
    Well, my old workout on here was criticized because I had way to much volume for the biceps, and I didn't work my back out at all. So I made a new back/bicep workout and I'm looking for some input. Here it is,

    Bent-Over Rows 3 sets of 10 reps

    Curls 3 sets of 10 reps

    Pullups - as many as I can do

    Reverse Rows(not reverse grip) - As many as I can do

    Reverse Curls - 3 sets of 10 reps

    Wrist curls 3 sets of 10 reps - (currently not doing any due to a wrist injury.

    Yea, this still looks like crap. As Chub asked, what does your whole routine look like and what are your goals?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  7. #6
    Senior Member Fighter_15's Avatar
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    Mon/Thurs - Chest/Triceps

    Bench
    Dumbell Fly's 3x10
    Skullcrushers 3x10
    Overhead Triceps 3x15
    Incline Pushups to failure

    Tues/Fri - Back/Biceps

    The workout I posted

    Wed/Sat - Shoulders/Traps

    Front Military 3x10
    Side Raises 3x10
    Front Raises 3x10
    Upright Rows 3x10
    Shrugs 3x10

    Sunday - Legs

    Alternating every week on 30 rep barbell squats and 30 rep one leg squats
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  8. #7
    Gaglione Strength Chris Rodgers's Avatar
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    Where did you get that routine and what are your goals? You hit your upper body for 6 days straight and then do a light/high rep leg workout once every 7 days?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  9. #8
    Paul killxswitch's Avatar
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    Just do one of the many proven pre-made routines available.

    Yes, this is horrible, this routine.

  10. #9
    General of Froot Soldiers TwiloMike's Avatar
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    Want a killer back split? BGB (Baby Got Back) is where it's at. http://builtblog.wikidbody.com/2007/...baby-got-back/
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
    www.dictionary.com (for all your spell-checking needs)
    My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
    My journal- http://www.wannabebigforums.com/showthread.php?t=77712
    Viking Warlord- "You can't motorboat a personality".
    Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."

  11. #10
    Senior Member Fighter_15's Avatar
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    I wouldn't diss my leg routine. My squat has went up A LOT. I don't have a one rep max yet because I am waiting till August for football testing.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  12. #11
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by Fighter_15 View Post
    I wouldn't diss my leg routine. My squat has went up A LOT. I don't have a one rep max yet because I am waiting till August for football testing.
    Your leg routine lacks deadlifts, hyperextensions, good mornings (pick two of three). It also lacks calf work. That your squat has gone up a lot is great! Now imagine how much more it could have gone up by now had you used a better leg routine.
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
    www.dictionary.com (for all your spell-checking needs)
    My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
    My journal- http://www.wannabebigforums.com/showthread.php?t=77712
    Viking Warlord- "You can't motorboat a personality".
    Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."

  13. #12
    Currently Obsessed with Sq
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    Quote Originally Posted by Fighter_15 View Post
    Mon/Thurs - Chest/Triceps

    Bench
    Dumbell Fly's 3x10
    Skullcrushers 3x10
    Overhead Triceps 3x15
    Incline Pushups to failure

    Tues/Fri - Back/Biceps

    The workout I posted

    Wed/Sat - Shoulders/Traps

    Front Military 3x10
    Side Raises 3x10
    Front Raises 3x10
    Upright Rows 3x10
    Shrugs 3x10

    Sunday - Legs

    Alternating every week on 30 rep barbell squats and 30 rep one leg squats
    i jus think since ur only doing 4 workouts a week u might want more breaks between them, say 1 - 2 days, e.g.

    Mon. on

    Tues. off

    Wed. on

    Thurs. off

    Fri. on

    Sat. on

    Sun. off

    This shud improve ur recovery rate. Also do loadsa sets for back (its bigger than ur bis and forearms), same for ur legs.

  14. #13
    General of Froot Soldiers TwiloMike's Avatar
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    If he OP is doing 4x/week, he can very well go with an Upper/Lower split 2x/week with a rest day inbetween.
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
    www.dictionary.com (for all your spell-checking needs)
    My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
    My journal- http://www.wannabebigforums.com/showthread.php?t=77712
    Viking Warlord- "You can't motorboat a personality".
    Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."

  15. #14
    Senior Member Fighter_15's Avatar
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    Alright, thanks for all the input. I forgot to add to my leg workout my calf work. I do weighted calf raises.
    http://www.wannabebig.com/forums/sho...er%27s+journal

    The link is my journal. I am a 21 year old bodybuilder. Currently dieting down for my first show.

  16. #15
    Senior Member
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    Quote Originally Posted by TwiloMike View Post
    Want a killer back split? BGB (Baby Got Back) is where it's at. http://builtblog.wikidbody.com/2007/...baby-got-back/
    I've used this routine. It works!

  17. #16
    General of Froot Soldiers TwiloMike's Avatar
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    Quote Originally Posted by Fighter_15 View Post
    Alright, thanks for all the input. I forgot to add to my leg workout my calf work. I do weighted calf raises.
    And hamstring movements.
    Homer Simpson - "The code of the schoolyard, Marge! The rules that teach a boy to be a man. Let's see. Don't tattle. Always make fun of those different from you. Never say anything, unless you're sure everyone feels exactly the same way you do."
    www.dictionary.com (for all your spell-checking needs)
    My picture thread- http://www.wannabebigforums.com/showthread.php?t=78235
    My journal- http://www.wannabebigforums.com/showthread.php?t=77712
    Viking Warlord- "You can't motorboat a personality".
    Built- "See, truly artful copy-paste isn't random. You need to know WHAT to copy before you go pasting..."

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