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: work out

  1. #1
    Wannabebig Member
    Join Date
    Apr 2008
    Location
    oswego, Illinois
    Posts
    9

    work out

    hi, i'm a junior in highschool that really started working out last year (2nd half of school) to kill my boredom. i used to work out with the school in my gym class but i never really improved my lifts. over the summer i hit the gym a lot and made a work out plan. is this any good? please let me know, i like to improve and learn.


    Monday:
    Warm ups: 2 mile run
    stretches on machine, and regular stretches
    bench press: 1X15 (bar), 1X10 (50%), 1X7 (70%), 1X3 (max)
    alternating DB curls (each arm alternating of course): 2X10(50%), 1X7(75%), MAX (as many as i can)
    dumbell curls with bar (alternating with db curls) 3X10 (50,50,75)
    incline bench: 1X12(50%), 1X10(70%) 1X7(90%) max
    Flys: 4X10 (50%, 60%, 70%, 90%)
    ABS: 45 sec. front+side planks, 20 alternating crunches, 15 crunches. (repeat 3x)
    Lat pull downs: 3X10
    tricep exensions with rope: 1X10 (50), 1X10 (70), 1X7 (85), 1X3 (100)

    Tuesday
    Warm up:
    .75 mile
    stretch
    3 sets of suicides on basketball court
    Lift:
    squats: 1X15(bar), 1X12 (50%), 1X10(60%), 1X7(75%), 1X3(100)
    calf raises on angle leg press (with 135 each side): 1X25, 1X40, 2X50
    angled leg press: 1X5, 1X7, 1X10
    step ups: 3X15 each leg
    seated leg press 1X12(50%), 1X10(65%), 1X7(75%)

    wednsday:
    1 mile on/off sprint
    Dead Lift: 1X10 (50%), 1X10(65%), 1X10(75%)
    power clean: 1X10 (50%), 1X7(75%), 1X3(100%)
    push press: 1X12 (bar), 1X10 (50%), 1X10 (75%), 1X7(100)
    swim laps (10 more each week than previous)

    Thursday:
    DB bench: 1X12(45 lbs. each), 1X10 (50s), 1X8 (55s)
    dips: 1X10, 1X7, 1X5
    DB military press: 3X7
    forearm curls with db (3X15)
    pull ups: 1X10,1X7

    Friday: ABS, 1 mile bike, 1 mile run, 30 min. boxing

    Saturday+Sunday off


    oh, and i drink about 2 scoops of NOxplode creatine a day, drink 2 big glasses with 2 and a half scoops of whey protein and try to get 9 hours of sleep.
    Opinions please?
    Last edited by erikerodri; 08-30-2008 at 10:33 PM.
    Current Age: 16
    Weight: 150
    Height: 5'7"
    Bench: 1X2 of 180
    Squat: 270
    Clean: 145
    dead lift: 1X3 295

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  3. #2
    Banned
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    Location
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    Quote Originally Posted by erikerodri View Post
    (snip) to kill my boredom. i used to work out with the school in my gym class but i never really improved my lifts. over the summer i hit the gym a lot and made a work out plan. is this any good?
    Wether or not it is any good depends on your goal. So am I to assume your goal is to kill boredom, as stated in your post? If so, then I can't answer this because I'm never bored. Does it kill your boredom? If so, then I guess it's good if that's your goal. But you also seem to indicate improving your lifts are also important, if this is your goal, I'd start with a workout that's known to accomplish that goal, there are several posted on this site. As a powerlifter my goal is to improve my bench, squat, and deadlift, so I prefer the westside barbell conjugate method ( which I would not recommend for most beginners, but I guess Louis Simmons does http://www.westside-barbell.com/Arti...0BEGINNERS.pdf ).

    My advice is to decide on what your main goal is, and then search this site for a workout that is known to address that goal ( don't come up with one yourself ). Also, keep a log. That way in the future when you want to tweak a workout, you can go back and discover what works for you and what doesn't.
    Last edited by BigTallOx; 08-31-2008 at 07:19 AM.

  4. #3
    Wannabebig Member
    Join Date
    Apr 2008
    Location
    oswego, Illinois
    Posts
    9
    well my main goal is get bigger and stronger so i can play varsity football a lot better.
    Current Age: 16
    Weight: 150
    Height: 5'7"
    Bench: 1X2 of 180
    Squat: 270
    Clean: 145
    dead lift: 1X3 295

  5. #4
    Ich bin Legende. Torrok's Avatar
    Join Date
    Oct 2007
    Location
    Missouri
    Posts
    672
    Quote Originally Posted by erikerodri View Post
    well my main goal is get bigger and stronger so i can play varsity football a lot better.
    look up Rippetoes routine. Do it.

    and eat over your maintenence(sp) calories, alot over.

    your making your routine really complex, it hurts to look at..
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

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