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

Its 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. #26
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    9/15/2008

    Session 3 with Issac

    We started off with a quick warmup and got right into cleans. He says everything is looking better but I still need work on my hip movement and getting under the bar. I am going to try to fit in some bar work this week and concentrate on getting the movement down.

    Next up was bench. His first comment was "hmm, bodybuilder".

    All I can say is that once he showed me how to set up it feels like a completely different lift. I look forward to seeing how this will impact my numbers. Did a few sets and worked up to a decent weight. After that he had me do a few speed sets. Finally he uttered the dreaded word...conditioning.

    The circuit was 135 x 15 followed by 20 squats with 20 lb DBs. Rest period was 1 minute, total of 4 sets.

    I wasn't able to get all the reps on the last two bench sets but managed to gut out the squats. I can definitely tell that my conditioning has improved since a few weeks ago as I did not die. As I write this I can feel the DOMS starting so it should be nice and painful tomorrow.

    Oh, and almost zero back pain!

  2. #27
    WBB Team Captain Coke's Avatar
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    Damn, I thought Issac was cool but now I see he's somewhat of a slave driver, lol - ...seriously, fine effort.
    Last edited by Coke; 09-16-2008 at 12:18 PM.

  3. #28
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Tempered View Post
    9/15/2008


    Next up was bench. His first comment was "hmm, bodybuilder".


    Hahaha, let me guess. You typically bench with your elbows out and to a point that is very high on your chest. You're typically flat backed and utilize no leg drive. Am I right?

    Fuck, fight, or hold the light.

  4. #29
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    Quote Originally Posted by CoCoa View Post
    Damn, I thought Issac was cool but now I see he's somewhat of a slave driver, lol - ...seriously, fine effort.
    Not so much that he is a slave driver as I have done little to no conditioning over the last 8 months. I feel better when I blame him though.
    Last edited by Tempered; 11-26-2008 at 08:21 AM.

  5. #30
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    Quote Originally Posted by Chubrock View Post
    Hahaha, let me guess. You typically bench with your elbows out and to a point that is very high on your chest. You're typically flat backed and utilize no leg drive. Am I right?
    Guilty as charged!

  6. #31
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    9/16/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Repeat 1 time

    HIIT
    1:00 warmup
    8 intervals (30 second max effort/1:00 recovery)
    20:00 moderate pace

    Average heart rate for the entire circuit was 48:00 at 138 bpm (~79% MHR).

  7. #32
    Who me? Chubrock's Avatar
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    Haha it's all good man. Everybody benches like that until they're taught a much more efficient technique.
    Last edited by Chubrock; 09-17-2008 at 11:27 AM.

    Fuck, fight, or hold the light.

  8. #33
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    9/17/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats (bar only): 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    One minute rest between sets and two minutes rest between exercises.

    Front Squats: 4x8 (95 lbs)
    superset with:
    Mountain Climbers: 4x25

    Walking Lunges holding dumbbells (20 lbs): 4x8 each leg
    superset with:
    Jump Squats: 4x10

    Romanian Deadlifts: 3x12 (95 lbs)

    20:00 minutes of steady state cardio

    Total time: 58:00
    Average Heart Rate: 146 (~84% of MHR)

    Another routine that looked easy on paper but kicked my sorry ass. Once I got to the second set of lunges I had to rest 20 - 30 seconds before I could do the jump squats. The burning in my legs was intense and it was hard to even stand up. I just tried to concentrate on getting through the next set or rep and once I actually finished there was the satisfaction that I am one step closer to my goals.

  9. #34
    WBB Team Captain Coke's Avatar
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    Props on hanging in there with the extremely hard work.

  10. #35
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    Quote Originally Posted by CoCoa View Post
    Props on hanging in there with the extremely hard work.
    Thanks man! I am not so sure it is hard work or just me being out of shape. I am making progress though so that is what counts.

  11. #36
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    Thursday 9/18/08

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Circuit A
    Burpees: 1x10
    Sprinter Sit-ups: 1x5 each leg
    Hindu Push-ups: 1x10

    Repeat Circuit A three times with 1:00 rest between circuits

    Circuit B
    Clean and Press (95 lbs): 1x5
    Mountain Climbers: 1x10 each leg
    Forward Lunges: 1x8 each leg

    Repeat Circuit B three times with 1:00 rest between circuits

    Total time: 28:30 minutes
    Average Heart Rate: 138 (~ 79% MHR)

    Huge improvement over this same workout on the 6th. I dropped the total time by over 7 minutes (could not do the short rest periods the last time). It still left me winded but progress was made.
    Last edited by Tempered; 09-19-2008 at 10:49 AM.

  12. #37
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    Quote Originally Posted by Tempered View Post

    Huge improvement over this same workout on the 6th. I dropped the total time by over 7 minutes (could not do the short rest periods the last time). It still left me winded but progress was made.
    Outstanding work! I told you the conditioning would improve rapidly!

    Keep it up!
    Be a man. Be awesome at it. Be proud of it. Beyond the Barbell

    "Borris is correct. That sounds logical if you ask me."
    -galileo

  13. #38
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    9/19/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Upper Body
    Dumbbell Push-Presses: 4 sets of 8 reps (40 lbs)
    superset with:
    Pendlay Rows: 4x10 (105 lbs)

    Spider Push-ups: 4x5 each side (10 push-ups)
    superset with:
    Barbell Curls: 4x8 (65 lbs)

    Ab Circuit (repeat circuit three times, with one minute of rest between circuits):
    Sprinter Sit-ups: 1x10
    Toe Touches: 1x20
    Flutter Kicks: 1x20

    20:00 of steady state cardio

    Total time: 59:00
    Average Heart Rate: 136 (~78% MHR)

    I dropped the weights a little on the presses and rows just to make sure my back was still good. It seemed to hold up great. I increased the curls a bit and the last set had a bit of swing at the end. That is all good though cause some dude on the Internet told me that is how you get "Teh Gunz".

    I managed to get the ab circuit done completely this time but still had to rest about 10 seconds in the middle of the last two sets of Toe Touches.

    My weigh in today actually had me .2 pounds (173.4) heavier but I am not worried about it. I have lost 2.2 pounds over the last 3 weeks so the trend is still good. I also think I look a bit leaner so it is probably just some water weight.

  14. #39
    WBB Team Captain Coke's Avatar
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    Session is looking very nice guy, keep it up.

  15. #40
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    Thanks Coke!

    Well, the weekend did not go as planned. I was going to take one day off and do HIIT on the other. The next think I know it is Sunday night at 9:30 and I realize I haven't done it yet. I figured if I did it that late I would never get to bed so I skipped it.

    Meals were ok, only had one cheat meal and it wasn't really that bad. My calorie intake was pretty much normal but pretty light on protein. I really need to bring some structure to my weekends.

    9/22/2008

    Session 4 with Issac

    I was feeling pretty crappy when Issac got there, really had no energy. Once we got going though all of it went away. I blame work for trying to suck the life out of me.

    Did a light warm up then moved to cleans. I feel like my form is getting better each time, still need to work on dropping under the bar though. Also did some front squats and then some split jerks. Next was a few sets of Pendlay rows. We then moved on to do some benching to reinforce my form, worked up to 3 singles at 215 I believe. My strength seems has dropped off quite a bit since my bulk. I am looking forward to getting back to a bulk but I also am feeling the lure of being lean. I may decide to continue with the cut for a month or so after I get back from vacation in a few weeks.

    Well, we couldn't finish up without some conditioning! He had me do jumping jacks inside a purple band followed by some push ups I had never done before (pushup, one arm row, then rotate your body ending with the DB extended straight over your body) and finished with walking lunges. I was pretty fried after the first super set and could barely finish the pushups. This stuff always looks easy on paper but really kicks my ass.

  16. #41
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Tempered View Post
    This stuff always looks easy on paper but really kicks my ass.
    No kidding man, if it was easy then damn near everybody would be doing it and looking great.
    Last edited by Coke; 09-23-2008 at 05:53 AM.

  17. #42
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Tempered View Post
    I had never done before (pushup, one arm row, then rotate your body ending with the DB extended straight over your body) and finished with walking lunges.
    Sounds like a Renegade Row. The version he had you do has been referred to the Gladiator. It's a tough movement. Great job.

    Fuck, fight, or hold the light.

  18. #43
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    Yep Chub, now that you mention it I am pretty sure Gladiators is the term he used.

    9/23/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Repeat 1 time

    HIIT
    1:00 warmup
    8 intervals (30 second max effort/1:00 recovery)
    20:00 moderate pace

    Average heart rate for the entire circuit was 48:00 at 139 bpm (~80% MHR).

    Got stuck in a 5 hour off site meeting that went through lunch. They had lunch brought in so I had a cheat meal, ham and swiss on a wheat wrap with fruit, a bag of chips, and a cookie.

  19. #44
    WBB Team Captain Coke's Avatar
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    That's some killer stuff there bro.

  20. #45
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    9/17/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats (bar only): 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    One minute rest between sets and two minutes rest between exercises.

    Front Squats: 4x8 (95 lbs)
    superset with:
    Mountain Climbers: 4x25

    Walking Lunges holding dumbbells (20 lbs): 4x8 each leg
    superset with:
    Jump Squats: 4x10

    Romanian Deadlifts: 3x12 (95 lbs)

    20:00 minutes of steady state cardio

    Total time: 57:00
    Average Heart Rate: 136 (~78% of MHR)

    Managed to knock about a minute off this workout and come in with a lower average heart rate, looks like the conditioning is continuing to make a difference.

    I decided to make a minor tweak to my diet. I am moving the morning grapefruit to replace the apple in the afternoon. I will add 10 grams BCAA to the morning where the grapefruit was (boosts me to 20 grams BCAA per day). Mainly the apples I normally buy (Granny Smith) have been sub par lately so I just decided to cut back on them. I might cut back on calories a bit more next week depending on this Saturday's weigh in.

  21. #46
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    Thursday 9/25/08

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Overhead Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Circuit A
    Burpees: 1x10
    Sprinter Sit-ups: 1x5 each leg
    Hindu Push-ups: 1x10

    Repeat Circuit A three times with 1:00 rest between circuits

    Circuit B
    Clean and Press (95 lbs): 1x5
    Mountain Climbers: 1x10 each leg
    Forward Lunges: 1x8 each leg

    Repeat Circuit B three times with 1:00 rest between circuits

    Total time: 28:20 minutes
    Average Heart Rate: 136 (~ 78% MHR)

    Practiced on my clean form with a bar some. I was doing it slow and really trying to think through each movement. Also did some foam rolling on my lower body. Man that **** hurts.

  22. #47
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    Damn, more setbacks. I woke up Friday feeling a little stuffy but that happens occasionally. It usually goes away after a nice hot shower. It was still bugging me afterward though, and by the time I got to work I felt like crap. I steadily got worse all day and feel crappy right now. It is most likely an upper respiratory infection that I seem to get every year or so.

    This sucks. I hope I can ride this out before next week as I am going on a weeks vacation and being sick will take all of the fun out of it.

    Not to mention that I really do not feel like doing any training at all. I will see how it goes but I don't expect to be able to do much until I come back in two weeks. This does mean that I will probably keep cutting until around Thanksgiving.

    Weight was down 1.4 pounds this week (172.0) but a lot of that could be from not eating much yesterday.

    Stay tuned.

  23. #48
    WBB Team Captain Coke's Avatar
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    That's a basic setback man, quite the norm - hope it subsides real quick.

  24. #49
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    Well vacation in the mountains was awesome but I still have a freaking cough and am not quite 100% yet. I took the previous week off due to feeling like crap and the only exercise that I managed during the vacation week was walking a few trails.

    We climbed Table Rock (1.2 mile trail with > 1000 ft elevation increase) and it was tough due to my cold. I had to stop a good bit to catch my breath and cough. The view at the top was worth it all though. I will post a few pics when I get a few minutes.

    Diet was also crazy as I ate whatever I wanted, but hey, that is what vacations are for right?

    10/13/2008

    Session 5 with Issac

    We started off with a light warmup and due to my lingering cold concentrated on lifts and didn't do much conditioning. I really felt tired at the start but once the blood got flowing I felt tons better. I think it was mostly mental as the first day back was hectic playing catchup and finding out that two people from our department were laid off on Friday.

    Worked on cleans quite a bit and he commented that my form is only problematic at the top of the pull and that this should correct itself once I move to heavier weights. He also threw in some overhead presses and snatch grip deadlifts.

    He came up with a plan that will move me back into a weightlifting routine for strength and said that I should make some neurological gains even though I am still at a calorie deficit. When these start to stall I should be ready to go back to a full bore bulk. I am pretty excited and ready to get back into the groove.

    10/14/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    30 minutes steady state cardio
    Total time: 35:50 minutes
    Average Heart Rate: 130 (~ 75% MHR)

    My cough seemed a little bit better today. Hopefully it will be completely gone in a few days.

  25. #50
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    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    ME Front Squats
    45x5
    95x5
    135x5
    185x3
    162.5x3

    Romanian Deadlifts
    95x12
    135x6
    135x6
    135x6

    Overhead Squats
    45x8
    45x8
    65x8

    Walking Dumbbell Lunges
    20x15
    20x15
    20x15

    10:00 Steady State Cardio

    Hamstrings need more flexibility as it is hard to make it to mid shin on the RDLs but it will come with time. I have had very little training with Front Squats, RDLs, and OHSs so the starting weights were pretty light. It is going to be fun to look back on these in a few months as I expect to make good progress on all three. Luckily I workout at home so there were no girls doing OHSs with more weight than me.

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