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. #51
    WBB Team Captain Coke's Avatar
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    Glad you had a great vacation, mountain climbing is not for the faint at heart, lol...nice seeing you back to it.

  2. #52
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    Coke: Well it was not really mountain climbing but more like mountain walking. I did see quite a few with climbing gear though and read that table rock was a great place for it.

    10/16/2008

    Recovery
    Did some foam rolling
    40 minutes steady state cardio
    Average Heart Rate: 125 (~ 72% MHR)
    Last edited by Tempered; 10-17-2008 at 02:31 AM.

  3. #53
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    20 minutes steady state cardio (fasted)

    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

    Upper Body
    Dynamic Flat Barbell Bench Press
    95 x 15 (warm up)
    95 x 15 (warm up)
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3
    105 x 3

    Chins
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5

    Hammer Curls
    25 x 8
    25 x 8
    25 x 8
    25 x 8

    Ab Circuit (2 circuits, rest 1:00 between circuits)
    Spread-Eagle Sit-ups (25 lb Plate)
    1 x 15
    Reverse Crunches
    1 x 15
    Plate Toe Touches (25 lb Plate)
    1 x 15

    This was the first time I have done any speed work so it felt kind of unusual but I got into the groove rather quickly. Although it seemed easy I can see it getting challenging quickly as the weight increases each week.

    Ab circuit killed me as usual, reinforces the fact that I really need to work on them.

    I didn't weigh-in last week since I was on vacation so this week I am down 1 lb (170.6) over the last 2 weeks. This is pretty good considering how much I ate on vacation.
    Last edited by Tempered; 10-18-2008 at 05:55 AM.

  4. #54
    WBB Team Captain Coke's Avatar
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    That's a very good workout dude.

  5. #55
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    Thanks Coke.

    10/20/2008

    Session 6 with Isaac

    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

    Max Effort Upper Body
    Close-grip Bench Press
    45x5
    95x5
    135x5
    185x3
    205x3

    Pendlay Rows
    95x12
    115x6
    115x6
    115x6

    Incline Dumbbell Bench Press
    60x8
    60x8
    60x8

    Planks
    3 sets with 1:00 rest
    1:00
    1:00
    45

    I couldn't gut out the last few seconds of the third plank. Add this to list of exercises that look easy but kick my ass. Other than that this was a fun workout. It felt good to get back under some weight.

  6. #56
    Who me? Chubrock's Avatar
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    Nice close grip.

    Fuck, fight, or hold the light.

  7. #57
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    10/21/2008

    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

    Conditioning
    Power Cleans
    135x3
    135x3
    135x3
    135x3
    135x3

    Circuit (6 circuits, 1:00 rest between circuits)

    Push-up Walkouts
    1x10
    Burpees
    1x10
    Bodyweight Squats
    1x10

    20:00 Steady State Cardio

    Total time (Circuit and cardio): 45:40
    Average Heart Rate: 142 (~ 82% MHR)

    Today was one of those days that I really did not feel into it. On days like these I just force myself to go through the motions and get the first few exercises under my belt and, as usual, the blood gets pumping and I end up having a great workout.

  8. #58
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    Quote Originally Posted by Chubrock View Post
    Nice close grip.
    Thanks man. For some reason my bench is my most advanced lift. I guess that might be because I didn't do any straight bar work (only DBs) for years due to my shoulder.

  9. #59
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Tempered View Post
    ...Today was one of those days that I really did not feel into it. On days like these I just force myself to go through the motions...
    Ironically, those days count for much imo...props on following through to get the effort done.

  10. #60
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    Quote Originally Posted by CoCoa View Post
    Ironically, those days count for much imo...props on following through to get the effort done.
    I think you misunderstood me. What I mean is that I force myself to get started and once I have my warmup under my belt I almost always have an excellent workout.

    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
    205x3
    185x3

    Romanian Deadlifts
    95x12
    145x6
    145x6
    145x6

    Overhead Squats
    65x9
    65x9
    65x9

    Walking Dumbbell Lunges
    20x15
    20x15
    20x15

    10:00 Steady State Cardio

    Weights felt much better this week. The front squats might have even been a bit too heavy as I felt like I pitched forward a bit and had to use my back to correct it. I will keep the same weight next week and make sure my form is good.

    Ordered some bands today. I think I am gonna see about fabricating something to bolt to my rack for them. I really wish I had a shop. I would love to fab my own rack with all the bells and whistles. Maybe someday.

  11. #61
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    10/23/2008

    Recovery
    Steady State Cardio (fasted) 40:00

    Added some foam rolling in the evening.
    Last edited by Tempered; 10-24-2008 at 03:14 AM.

  12. #62
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    10/24/2008

    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

    Upper Body
    Dynamic Flat Barbell Bench Press
    95 x 15 (warm up)
    95 x 15 (warm up)
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3
    115 x 3

    Chins
    BW x 6
    BW x 6
    BW x 6
    BW x 6
    BW x 5 (could not gut out the last rep)

    Hammer Curls
    25 x 9
    25 x 9
    25 x 9
    25 x 9

    Ab Circuit (2 circuits, rest 1:00 between circuits)
    Spread-Eagle Sit-ups
    1 x 15
    Reverse Crunches
    1 x 15
    Toe Touches
    1 x 15

    20 minutes steady state cardio

    I dropped the plates on the Ab exercises and tried to concentrate on form. I still had to stop several times for a few seconds to get through them. Everything else was all good but the last set of Chins. The last rep was just not there.

  13. #63
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    First up is the modification I made to my outdated rack.




    I bought four, 1/2 inch diameter hitch pins at Lowes for $5 each. I drilled 4 holes, 4 inches apart on each leg of the rack. This should allow me to set the bands up for a nice range of tension. I can always go back and drill some more holes in between these if I need to. I also cut some PVC pipe to act as a bushing and prevent excessive wear on the bands. They had some larger 3/4 inch pins that would have worked better but I didn't have a drill bit that large and did not want to compromise the strength of the rack that much. I look forward to trying them out soon and see how they work.

    10/27/2008

    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

    Max Effort Upper Body
    Close-grip Bench Press
    45x5
    95x5
    135x5
    185x3
    210x3 (last rep was ugly)
    190x3

    Pendlay Rows
    95x12
    120x6
    120x6
    120x6

    Incline Dumbbell Bench Press
    60x9
    60x9
    60x9 (last rep was ugly)

    Planks
    3 sets with 1:00 rest
    1:00
    1:00
    1:00

    Other than a few ugly reps this was a good workout. Next week will definitely be a challenge. Weight was down 1.8 this week to 168.8 pounds.

  14. #64
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    10/28/2008

    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

    Conditioning
    Power Cleans
    145x3
    145x3
    145x3
    145x3
    145x3

    Circuit (6 circuits, 1:00 rest between circuits)

    Push-up Walkouts
    1x10
    Burpees
    1x10
    Bodyweight Squats
    1x10

    20:00 Steady State Cardio

    Total time (Circuit and cardio): 46:00
    Average Heart Rate: 141 (~ 81% MHR)

    Stick a fork in me. I'm done.

  15. #65
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    10/29/2008

    Session 7 with Isaac

    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
    205x3
    215x1 (failure on second rep)

    Romanian Deadlifts
    95x12
    155x6
    155x6
    155x6

    Overhead Squats
    65x10
    65x10
    65x10

    Walking Dumbbell Lunges
    20x15
    20x15
    20x15

    10:00 Steady State Cardio

    We talked it over and decided it was best to move this weeks session to Wednesday. This gave Isaac a chance to check my form when lifting heavy on a few different exercises. My form looked okay except for the RDLs. Once he made a quick correction I could really feel the difference in my hamstrings. I didn't get the increase I wanted for Front Squats but all that will change once I get into a calorie surplus soon.

    Along that note, we discussed the future and I think I will be cutting until around the 15th and starting a full on bulk on the 17th. Hopefully I will be around 10 or 11% BF by then and ready to pound some calories. Thanksgiving dinner will be epic I am sure. I can hardly wait.

  16. #66
    Who me? Chubrock's Avatar
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    How are the OH squats feeling now?

    Fuck, fight, or hold the light.

  17. #67
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    They feel pretty good actually, a lot more natural now. I figured out that if I grip the bar tight and actively try and pull my hands outward that it activates my upper back and makes me a lot more stable. Now all I need to do is work on increasing the weight beyond "girl weight".

  18. #68
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    10/30/2008

    Recovery
    Steady State Cardio 40:00

  19. #69
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    10/31/2008

    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

    Upper Body
    Dynamic Flat Barbell Bench Press
    95 x 15 (warm up)
    95 x 15 (warm up)
    125 x 3
    125 x 3
    125 x 3
    125 x 3
    125 x 3
    125 x 3
    95x3 (with mini bands)
    95x3 (with mini bands)

    Chins
    BW x 7
    BW x 7
    BW x 7
    BW x 7
    BW x 6

    Hammer Curls
    25 x 10
    25 x 10
    25 x 10
    25 x 10

    Ab Circuit (2 circuits, rest 1:00 between circuits)
    Spread-Eagle Sit-ups
    1 x 15 (with 10lb plate)
    Reverse Crunches
    1 x 15
    Toe Touches (with 10lb plate)
    1 x 15

    20 minutes steady state cardio

    Weight was the same as last week (168.8) but it was most likely because I met an old friend for lunch to discuss the possibility of employment. It was a high carb meal so I am sure I am just holding a little water. Both waist measurements I take were down 1/4" so I am definitely still moving in the right direction.

    I threw in two extra sets to try out my mini bands and I am believer. They really let me explode the weight off my chest. I look forward to doing more work with them.

    Ab work was still a bitch. I might consider adding some more work for them, maybe on my conditioning day. I figure I can put all of the stuff I hate and suck at into one workout.

  20. #70
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Tempered View Post
    ...Ab work was still a bitch..
    That will always be the case imo, lol - the payoff is great though...nice and consistent in here bro.
    Last edited by Coke; 11-01-2008 at 04:32 PM.

  21. #71
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    Coke: Heh, that is the truth, getting some abs showing too. **** that though, I am ready to eat!

    11/02/2008

    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

    Max Effort Upper Body
    Close-grip Bench Press
    45x5
    95x5
    135x5
    185x3
    225x1

    Pendlay Rows
    95x12
    125x6
    125x6
    125x6

    Incline Dumbbell Bench Press
    60x10
    60x10
    60x10

    Planks
    3 sets with 1:00 rest
    1:00
    1:00
    1:00

    Solid workout. I even felt like I had some left in the tank.

    On a side note, our company has this Fit 'N Healthy program that we participate in to get rebates on our insurance deductible. Today as I was on the site I realized that even if I cut well into single digit body fat my BMI will still be "overweight". Here is to never being "normal" again.

  22. #72
    Who me? Chubrock's Avatar
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    Nice benching man.

    Fuck, fight, or hold the light.

  23. #73
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    Chub: Thanks man, but I still got a lot of work to do. Gonna be looking for a 315 flat bench during this bulk coming up.

    11/04/2008

    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

    Conditioning
    Power Cleans
    150x3
    150x3
    150x3
    150x3
    150x3

    Jump Shrugs
    150x8
    150x8

    Squat Cleans
    135x3
    135x3

    Circuit (6 circuits, 1:00 rest between circuits)

    Push-up Walkouts
    1x10
    Burpees
    1x10
    Bodyweight Squats
    1x10

    20:00 Steady State Cardio

    It was a cool night so I threw a few extra exercises in.

  24. #74
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    11/05/2008

    Session 8 with Isaac

    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
    205x3
    225x1
    235x0

    Romanian Deadlifts
    95x12
    165x6
    165x6
    165x6

    Overhead Squats
    75x8
    75x8
    75x8

    Walking Dumbbell Lunges
    20x15
    20x15
    20x15

    10:00 Steady State Cardio

    Took too long on the 235 front squat and never really got out of the hole. Overhead squats are feeling better and progressing. Lunges suck as usual. New exercises next week. Yay deadlifts!!!

  25. #75
    Who me? Chubrock's Avatar
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    Nice go at the front squatting. Is Isaac working out anymore or just watching you haha?

    Fuck, fight, or hold the light.

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