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
    Banned bjohnso's Avatar
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    Time to huff and puff and grunt again!

    Well... I figure it's time to start a journal to track my progress a little better than what I've been doing, and give people a chance to see my progress while I'm at it. Hopefully I'll learn some new things in the process.

    Some things about me - I've been lifting since I was 12 but I was a bench jockey up until I found WBB when I was 20. I'm 22 now, 6ft tall, about 18% body fat, and I love lifting weights and being strong. I am currently cutting.



    I'll start with yesterday's workout:

    Military Press: 45*12, 95*8, 135*6, 155*3, 175*1, 185*4 (new PR)

    Flat BB Bench: 135*10, 185*6, 225*4, 275*5, 2*3 at 295

    DB Bench on slight incline: 9 reps with 100s, then 6 reps.

    Calf Raises (machine): 3*20

    Workout was pretty decent I guess, very little volume.



    Today's workout started off crappy. I usually warmup with weighted hyperextensions before I move on to deadlift. Well, I did my warmup set (10 reps with no weight) and went to get a drink of water. Some old guy headed toward the hyperextension as I got back and I let him work in, lol. He proceeds to do at least 6 sets of alternating side bends and hyperextensions, so I just said **** it and went on to deadlifts.

    Deadlift: 135*8, 225*4, 315*1, 365*1, 405*1, 425*1, 455*1, tried 465 (current max) and missed it twice. I was livid.

    Front squats: 95*5, 135*3, 185*1, 205*1, 225*1 (old max), 235*1, 245*1, 250*1 (new PR). I just started doing these recently and I really like them.

    Low pin squats: 95*1, 135*1, 225*1 These are hard! I started doing these on Sensei's recommendations, I feel that my form was much better than starting at the top and coming down.

    High pin squats: 225*1, 275*1, 295*1, 315*1. I set these well above parallel, at the point that I usually get stuck when doing conventional back squats. They felt really good.

    Farmer walks: Grabbed to 100lb dumbells and walked. It's too bad I don't know how far - I would estimate 150 feet or so.



    Well, that's it for a couple days. I need to rest. I HATE going to failure, so I think I'll be back at it on Tuesday maybe (get about 80 hours rest).

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  3. #2
    Banned bjohnso's Avatar
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    Back and shoulder day:

    Military Press:
    10*45
    8*95
    6*135
    1*155
    1*175
    2*2 with 195
    First working set was really good, second was iffy but still managed to get it up there.

    BB Rows:
    8*45 warmup
    8*95 warmup
    5*135 warmup
    5*205
    5*205
    5*210
    5*210
    5*210
    6*225 (this set was done at a very high incline)
    All of these were done with amost no jerking

    Weighted Chins:
    2*4 with no weight (warmup)
    3*50
    4*50
    3*50
    All good sets, exploded up and then came down nice and controlled

    Cable Face Pulls:
    3*5 with 80 (not really 80lbs since it's a cable machine)

    Seated Lateral Raise:
    8*20
    8*25
    Nice and controlled, arms slightly bent

    Overall a really good workout. Lateral raises are an anomally for me, I hardly ever do them.

  4. #3
    Senior Member
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    strong stuff john!
    2000 or bust

  5. #4
    Life is short..SO LIVE IT! Validus's Avatar
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    Welcome to the Journal section. I'm just strarting out too. Just a tip if you don't have fitday yet I'd get one it'll really help you out! Good luck.

  6. #5
    Banned bjohnso's Avatar
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    Thanks Stump, that means a lot coming from you!

    Validus: Thanks! I've tried the fitday thing, it was really tedious for me. I plan on counting my calories and macros sometime this week to see where I'm at. I eat pretty much the same damn thing every day, so it won't be difficult.

  7. #6
    Senior Member HeavyBomber's Avatar
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    Quote Originally Posted by Stumprrp View Post
    strong stuff john!
    very strong...
    hey bjohnso, on your front squats, what kind of grip are you using?

  8. #7
    Banned bjohnso's Avatar
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    Quote Originally Posted by HeavyBomber View Post
    very strong...
    hey bjohnso, on your front squats, what kind of grip are you using?
    I'm using a bodybuilding-style grip. I tried picking up the bar olympic-style, and it was a no-go.

  9. #8
    Banned bjohnso's Avatar
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    Today's workout: legs. It kind of sucked, I just wasn't feeling it today. I didn't have my normal caffeine dose, I'm on a caloric defecit, had a long day at work, blah blah blah...

    Hyperextension: 1*10reps, 6*50lbs

    Front Squat: 3*3 225lbs - I hit my goals with these, although my form could have been better.

    Pin squats: These are making my hip joints pop so unfortunately I won't be doing these anymore. They were short-lived.

    Walking lunges: 12*85lb - had an 85lb dumbell in each hand, these felt pretty good. I was feeling to ****ty to do more than one set though.

    Calf raises: 20



    Hopefully the gym is open on Friday. I'm thinking it will be closing for Easter weekend though

  10. #9
    Banned bjohnso's Avatar
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    Let's see if I can remember all the crap I did today. I'll just write down the working sets. Listing all the warmups seems redundant to me.

    Sumo Deadlift
    1*405
    1*405
    Matched my current PR

    Conventional Deadlift
    5*405, deloaded between every rep
    Matched my current 5 rep PR

    Sumo Deadlift
    1*365
    1*365

    Flat Bench Press
    3*295
    3*300
    1*315
    I was a little tuckered out from deadlifts but still managed to put up some decent numbers

    One Arm Deadlift (I guess that's what you would call it)
    2*2 115 These felt really weird

    Two-bar deadlift (loaded up two bars, set them parallel to eachother)
    2*290 - I had 2 25s on each side of each bar, which forced me to squat down a lot lower than if I had 45s on each side. They felt pretty good - it's really hard to balance them though!

    Romanian Deadlift
    5*225
    2*5 245
    5*275

    Hammerstrength Chest Press
    2*3 365

    Skull Crusher
    5*125

    Smith Machine Calf Raises
    3*5 225
    5*275

    Quads, Hamstrings, and wrist flexors are all trying to cramp up on me. Lord have mercy on me!

    Edit: I forgot - when I came home I did a set of plate pinches with 2 10lb plates. I got 1min 25sec in each hand. I think my best is 1:40
    Last edited by bjohnso; 04-06-2007 at 08:40 PM.

  11. #10
    is taking names. Can'tstopnow's Avatar
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    Strong deads bjohnso. I am trying like hell to get the oly grip on front squats to work for me. Outstanding effort in here!
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  12. #11
    Banned bjohnso's Avatar
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    Thanks man, I appreciate the support. The olympic grip on front squats feels weird as hell to me, I could barely unrack 225, let alone squat down with it. I'll keep trying though. What is the advantage of the olympic grip anyway?

  13. #12
    is taking names. Can'tstopnow's Avatar
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    Quote Originally Posted by bjohnso View Post
    Thanks man, I appreciate the support. The olympic grip on front squats feels weird as hell to me, I could barely unrack 225, let alone squat down with it. I'll keep trying though. What is the advantage of the olympic grip anyway?
    It just feels more stable/easier on my shoulders to me. I feel the bar tucked up on my shoulders more, almost choking me actually.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

  14. #13
    Banned bjohnso's Avatar
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    Yeah, when I do them bodybuilding-style I get choked a little bit. Oh well, everybody needs a little choking now and then.

  15. #14
    Senior Member
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    damn thats a nutty workout
    2000 or bust

  16. #15
    Banned bjohnso's Avatar
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    Yeah....It's a bit mismatched.

  17. #16
    Banned bjohnso's Avatar
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    Back and Shoulders:

    Barbell Rows:
    3*5 210
    1*3 225 (high incline)
    These felt terrible so I quit halfway through. I thought it was going to be a bad workout but then...

    Weighted Parallel-Grip Pullups
    5*3 55lbs
    1*6 25lbs
    I was very pleased that I was able to the 5*3 with 55lbs. All reps were paused at the top and bottom. Exploded on the way up, controlled on the way down. I guess my caffeine kicked in when I started these.

    Face Pulls:
    2*5 80lbs (these were one arm at a time)
    1*3 90lbs (again, one arm)
    1*10 140 (both arms pulling)
    These felt good. I'm jerking it back and using a little momentum, but I'm holding it at the contracted position, so I'm happy with it.

    Dumbell Bench Rows:
    2*6 75lbs I believe this is a personal best. All reps were slow and controlled, paused at the top and bottom.

    Lateral Raise:
    1*10 25lbs (last rep was a little iffy)
    1*3 30lbs (arms were bent a little more than I would like)
    Paused at the top and bottome for all reps.

    Cliff's notes: started off ****ty, ended up good!

    Hopefully some of my winter blubber is starting to come off. I'm afraid to weigh myself.

  18. #17
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    looks good to me man.
    2000 or bust

  19. #18
    Banned bjohnso's Avatar
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    Thansk Stump. It just crossed my mind that you DB row fully twice as much as I do. I can't even fit that in my head.

  20. #19
    Banned bjohnso's Avatar
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    Legs:

    Shoulder-width squats
    5*5 225
    I was pressing through the balls of my feet on the last 2 reps on the last 2 sets, but overall I'm pleased with what I did. I've been doing wide stance squats, but I was MUCH more stable throughout the movement with the narrower stance. It was easier to keep a good arch, and I think my depth was below parallel (flexibility isn't all that great).

    Front Squats:
    1*2 185
    Pfffff.... Wasn't happening today.

    RDL/SLDL/Whatever the hell you want to call it:
    1*5 225
    1*5 275
    1*5 285
    All good reps.

    Rack Pull from mid-shin area:
    2*1 455
    This is 20 pounds less than I've done previously, but it was at the end of a leg workout (plus I'm on a cut), so I'm pleased with it.

    Overall, a pretty decent workout.

  21. #20
    Banned bjohnso's Avatar
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    Today's workout: upper body push. Thoughts: sucked.

    I can never seem to get a good workout in on the weekends. I'll wake up at 4:30 am on weekdays, go to work for 9 hours, come home, eat, get in my car and drive through rush hour traffic to the gym, rush through my workout, rush home so I can get 7 hours of sleep, and still have a better workout. Weird.

    Anyway, enough pissing and moaning for now. Here is the workout:

    Standing Military
    1*195
    1*200 Both the 195 and 200 were not very pretty, but I still got it up without push-pressing it

    1*205 missed it. This must be the 3rd or 4th time I've missed this. I can't get the bar past the top of my head, it's infuriating. I did it a couple months ago fairly easily (although I cleaned it off the floor first). I wonder if there was some sort of stretch reflex involved in cleaning it.

    Close Grip Bench
    2*3 275
    2*5 225
    I thought 275 would be a warmup. I've done3*300 recently for several sets, but I guess I was flaring my elbows out and using more chest than triceps. On these sets I did a fairly good job of pushing with my triceps, but even so I'm still not happy with the poundage.

    Standing DB shoulder press
    2*3 70

    Incline Bench
    1*5 235
    1*250

    Lateral Raise
    2*30lbs, less than last time. Probably becaue I was doing them seated this time

    Front raise
    I just lifted a 45, 50, and 55lb bar and held it out in front of me for as long as I could.


    I'm doing heavy rack pulls as my primary lift tomorrow. Hopefully it will go better than today's workout.

    EDIT: forgot, I also jogged 3/8 mile. I thought I was going to have a heart attack at the end there.
    Last edited by bjohnso; 04-14-2007 at 02:58 PM.

  22. #21
    Banned bjohnso's Avatar
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    Today: Back.

    Thoughts: Pretty good workout.

    Squat
    1*7 225
    I did these primarily as a warmup, although it ended up being a PR. I was very pleased with my form.

    Rack Pull
    1*455
    I think I'm working too close to failure on these.

    Neutral-grip chins
    3*3 55
    Didn't gain strength, didn't lose any. Can't complain.

    DB Rows
    6,6,5,5 75lbs (PR)
    I finally got the hang of utilizing my lats for these. They felt really good, slow and controlled, pause at top and bottom.

    DB Shrug
    5*75
    5*80
    5*100
    I wasn't really feeling these. My ROM wasn't very good.

    I played around with good mornings but I can never seem to get them to target my hamstrings.

    Calves on smith machine
    5*5 275


    Farted a couple times during the workout. Hope nobody heard, there was a lot of ambient noise in the gym today (basketball tournament going on downstairs). LOL!

  23. #22
    Banned bjohnso's Avatar
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    Legs

    Shoulder-width squat
    8*225 *PR
    3*245
    3*255
    3*265
    3*275 (Drove through toes on the last rep)

    RDL
    2*5 285

    SLDL
    5*315

    Hack Squat off of rack
    5*225 Holy crap these made the quads pumped

    Standing Dumbell shoulder press
    4*70
    4*75 *PR

    Standing lateral raise
    2*4 30 *PR

    Calves (on machine)
    2*20 400 (obviously, not really 400lbs)

    Static Hold
    405 for a few seconds for 2 sets
    315 for a count of 17, then a count of 12.
    *Can't see the clock from where the rack was.

  24. #23
    Banned bjohnso's Avatar
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    Chest and abzzzzz

    Flat Bench
    Worked up to a 315 max. Absolute **** form. I ****ing hate benching.

    DB Bench
    1*10 100. Again, atrocious form.

    Weighted dips - I haven't done these in a long time. I did them with a close grip this time to emphasize the triceps more. They felt really good. Worked up to a 3*5 with 70lbs.

    Knee-ups
    2*12

    Also held on to a pullup bar and traced a big circle with my feet, up to about chest level. Did 2 sets of 6. I have no idea what to call these things, but I'll think of something. They were pretty tough.

  25. #24
    Banned bjohnso's Avatar
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    Back and hamstrings

    Hyperextension
    2*6 50lbs *matched old PR

    SLDL
    2*5 325 *PR

    BB Row
    2*4 195 Paused at the top with absolutely no heaving, so I'll count it as a PR

    Neutral Grip Chins
    2*3 60
    I didn't get the contraction that I wanted.

    Calves on Smith Machine
    3*5 285

    DB Row
    2*5 80 The last few reps on the last set for my right arm were a little iffy, but otherwise that's the most I've ever DB rowed with acceptable form.

    Farmer Walks
    100 lbs Walked 50 yards (estimation) on the first stretch, but had to break the return trip into 2 parts. My grip gave out unexpectedly early and I was holding the DBs in my fingertips for a good deal of the trip.

    Pullover
    1*5 75

  26. #25
    is taking names. Can'tstopnow's Avatar
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    Gotta love the farmer walks, nice variety.
    Change is the constant, the signal for rebirth, the egg of the phoenix.

    Link to my change http://www.wannabebigforums.com/showthread.php?t=85798

    He doesnt start fights he just operates on high speed in a low speed zone all the time .-BRAWL

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