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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  1. #1
    Wannabebig Member philly08's Avatar
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    this time it counts

    alright, here goes. no more failed attempts. ive been reading some of the online journals on here and its really encouraging to see the progress people in the same boat as myself have made just by sticking to a solid plan. ive been trying to pack some weight onto my skinny frame for quite some time now, but only with minimal success. in the past few weeks i have finally gotten serious about my diet (which was always the missing component), and while i am starting to see nice results i am nowhere near where i want to be. i am about to begin week 2 of a high intensity routine that i like a lot so far, and i am committed to stick to it for at least a full 8 weeks no matter what. my main goal is strength; obviously a few pounds wouldnt hurt either.

    here are my stats (obviously a lot of room for improvement):
    age 21
    height 6'4"
    weight 190 lbs.
    bench max 185 lbs.
    squat max 220 lbs.
    deadlift max 250 lbs.

    would like to see those numbers up to 225/315/315 respectively (keeping my goals in terms of plates). Would also like to see 200 on the scale.

    well, here goes.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

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  3. #2
    Senior Member Jorge Sanchez's Avatar
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    Your goals are easily achievable in short order. Just stay consistent and you'll have them in no time. Good luck. I'll be watching.

  4. #3
    Wannabebig Member philly08's Avatar
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    here's a summary of week 1:
    all sets are to/close to failure.

    monday (legs/abs):

    squats: 185x6, 185x5
    seated leg press: 250x10
    SLDL: 65x10, 95x10 (first time doing these, not sure how much weight to use)
    seated leg curls: 90x4 (overestimated here)
    seated calf raises: 110x12, 150x8 (try 130 next time)
    rope crunches: i dont know about these...probably going to switch to a different ab exercise

    wednesday (chest/shoulders/tris):

    DB bench: 65x8, 70x4 (should be barbell but didnt have spotter that day)
    DB incline press: 55x6, 55x4
    military: 75x8, 75x7
    side laterals: 25x4 (mixed up the rep range)
    pushdowns: 50x10, 55x4
    DB skull crushers: 20x5

    saturday (back/bis/traps):

    deadlifts: 205x7, 205x5
    ov chin-ups: 5xbw, 3xbw + 2 negatives
    bent BB rows: 105x4, 95x5
    BB shrugs: 115x10
    BB curls: 75x7, 75x5
    seated DB curls: 30x7
    BB wrist curls: 25x10

    as with any first week, lots of adjustments to make. excited to start week 2 knowing about where i stand so i can improve these numbers.

    Quote Originally Posted by Jorge Sanchez View Post
    Your goals are easily achievable in short order. Just stay consistent and you'll have them in no time. Good luck. I'll be watching.
    Thanks for the encouragement man. I sure hope so
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  5. #4
    Senior Member Jorge Sanchez's Avatar
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    It looks like there's a lot of isolation in that routine and you're not hitting the major movements enough. You'll definitely make progress, but Rippetoe's Starting Strength routine would probably be better for someone in your situation.

    About three months ago I came back to the weights - after an extended layoff - with stats similar to yours. I jumped on Rippetoe's routine and I just hit a 315 squat last Friday and I now surpass all your goals. The proof is in the pudding. Anyways, just a suggestion.

    Regardless, nice workouts. It looks like you have the right idea.
    Last edited by Jorge Sanchez; 05-20-2008 at 01:43 PM.

  6. #5
    Wannabebig Member philly08's Avatar
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    Quote Originally Posted by Jorge Sanchez View Post
    It looks like there's a lot of isolation in that routine and you're not hitting the major movements enough. You'll definitely make progress, but Rippetoe's Starting Strength routine would probably be better for someone in your situation.

    About three months ago I came back to the weights - after an extended layoff - with stats similar to yours. I jumped on Rippetoe's routine and I just hit a 315 squat last Friday and I now surpass all your goals. The proof is in the pudding. Anyways, just a suggestion.

    Regardless, nice workouts. It looks like you have the right idea.
    Yeah that's the first thing I thought when I saw the routine, but it has been said to work very well for mass building. The focus is still on the compound movements, and taking them to failure in a low rep range is quite a workout. i like that theres not too many sets also, cause i can get a very intense workout and still be out of the gym in an hour.

    My thought is that I'll give this a test run for the 8-week cycle and see how things pan out before trying something else. That said, I will also check out the routine you suggested. Thanks for the input.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  7. #6
    Senior Member Jorge Sanchez's Avatar
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    Sounds good to me. I look forward to following your progress.

  8. #7
    Senior Member Jorge Sanchez's Avatar
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    Oh yeah, don't forget to eat like you mean it.

  9. #8
    Wannabebig Member philly08's Avatar
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    Tuesday workout (legs/abs):

    so, this sucked. first off i got halfway to the gym and realized i forgot my shoes, so i had to walk back to work and get them. second, my traps are still sore from my deadlifts/shrugs, so i couldnt do my squats. i tried my first warmup set and the pain was too much. so...i added a second set of leg presses, which feels like replacing a steak with a second salad, but i guess better than nothing.

    anyway, all this put me in a bad frame of mind from the onset. but heres what came of it.

    seated leg press: 290x10, 300x6
    SLDL: 115x10, 135x7 (couldve done more but traps started to bother me again)
    seated leg curls: 80x7
    seated calf raises: 130x12, 140x8
    weighted crunch machine: BWx12, 10x8

    so yeah, kinda felt like crap. to make up for it i went home and ate a crap ton of food, which i plan to keep doing. oh well, i guess it happens. i will be determined to make up for it with a strong session on thursday.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  10. #9
    Wannabebig Member philly08's Avatar
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    looking forward to a big day today...been waiting since i stepped out of the gym tuesday to get back and have a much better session. has to be solid cause im going away for the weekend, and i dont want to have to think about a crappy workout for 4 days...

    hopefully i can throw up some real solid numbers on the bench. im looking forward to it.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  11. #10
    Wannabebig Member philly08's Avatar
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    Thursday's (5/22) workout:

    Bench Press
    Warm-up:
    95x10
    105x6
    115x4
    125x3
    135x1

    Sets:
    155x8 (increase next week)
    155x5

    Incline DB Press
    55x7

    DB Shoulder Press
    35x8 (increase next week)
    35x5

    Side DB Raises
    20x7 (trouble with form on these)

    Pushdowns
    55x7
    50x5

    Workout felt very good. Was happy with numbers on the bench, will bump up to 160 for the first set next week. Cut out a couple sets here and there due to time constraints, but kept all the core sets.

    Now the challenge is keeping up my diet during vacation over the weekend. I loaded up on some RTDs and such to make sure I can sneak in meals here and there. Hopefully I can jump right back into it with a solid back workout on Monday.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  12. #11
    Wannabebig Member philly08's Avatar
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    Tuesday's (5/27) workout

    Coming back from a long Memorial Day weekend break...here's the workout:

    Deadlifts
    Warm-up:
    115x10
    135x6
    155x4
    175x3
    185x1

    Sets:
    205x8
    205x5

    Pull-ups
    BWx4
    BWx3 + 2 negatives

    Barbell Rows
    95x5
    95x4

    Standing BB Curls
    75x8
    75x5

    Seated DB Curls
    30x6

    Felt really tired throughout the workout, probably a result of the layoff. Because of this I took cut out a little bit, including shrugs because of how sore my traps got last time. Aside from deadlifts and BB curls, everything declined, which didn't feel good, but hopefully I'll be back in better form next time. Deadlifts felt good but they were a real killer, and I'm still pretty sore 2 days later.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  13. #12
    Wannabebig Member philly08's Avatar
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    Friday's (5/30) workout:

    Ahh, finally back in the squat rack after 2+ weeks. Felt good. Here's the workout.

    Squats
    Warm-up:
    95x10
    115x6
    135x4
    155x3

    Sets:
    185x8
    185x6 (might have GM'ed a little on the last couple reps...need to work on that)

    Leg Press
    290x6

    Straight Leg Deadlifts
    115x8
    115x6

    Leg Curls
    80x6

    Seated Calf Raises (on LP machine)
    135x11
    135x10

    Hanging Leg Raises
    BWx10
    BWx8

    Definitely felt good to get back to squatting. Was pleased with the results, went up a couple reps from the last time I squatted and I will be able to bump up the weight next time on the first set. Other lifts went down a little, but that was expected since last time I did them I had only done leg press and not heavy squats before. Good workout...hopefully I'll be repping squats with 2 plates soon.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  14. #13
    moar nao fooz's Avatar
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    solid work in here already man, two plates is just the beginning, good luck
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  15. #14
    Senior Member Jorge Sanchez's Avatar
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    Nice workouts.

  16. #15
    Wannabebig Member philly08's Avatar
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    Fooz: Thanks bro. I sure hope so. I've got big plans But dang, I wish I had your strength at that age. You're on your way to some beastly numbers.

    Jorge: Thanks man. Just tryin to stay consistent, add weight/reps each time and pack in the food!

    Looking forward to a solid bench outing now...got 225 in my sights...
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  17. #16
    Wannabebig Member philly08's Avatar
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    Monday's (6/2) workout:

    Bench Press
    Warm-up:
    95x10
    115x6
    135x4
    145x3
    155x1

    Sets:
    160x8
    155x6

    Incline DB Press
    55x7
    55x5

    DB Shoulder Press
    40x6
    35x6

    Side Lateral Raises
    15x11

    Pushdowns
    55x8
    50x7

    EZ Bar Skull Crushers
    35x7

    Very happy with the bench first set, was not expecting to get that many reps after increasing the weight. Up to 165 next time! The first sets were all good, some of the second sets are lagging a little bit. But, overall, I was pleased with the workout.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  18. #17
    Senior Member Jorge Sanchez's Avatar
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    Looking good in here. You just keep adding weight to the bar with no end in sight.

  19. #18
    moar nao fooz's Avatar
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    ^^^^ Agreed. Just keep eating bro, 190 @ 6'4'' ! You could gain a good 40+ haha
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  20. #19
    Wannabebig Member philly08's Avatar
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    Thanks guys. That's what I'm goin for, more and more weight.

    Fooz: Haha I know it man. Right now I'm shootin for 200 and we'll see where I can take it from there.

    Wednesday's (6/4) workout:

    Deadlifts
    Warm-up:
    115x10
    135x6
    155x4
    185x3

    Sets:
    215x8
    215x6

    Pullups
    BWx5
    BWx3.5 + 2 negatives

    BB Rows
    95x6
    95x5

    BB Curls
    80x6
    75x5

    Seated DB Curls
    30x8

    Good workout today. Made a lot of improvements; deadlifts felt especially solid. Bumpin up to 2 plates next week! The only thing I'm stuck on is pullups, I really want to get more than 5 on my first set next week.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  21. #20
    Senior Member Jorge Sanchez's Avatar
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    Good stuff on the deads. I find pull ups are the most annoying movement for me. I have such a hard time improving. But just remember, if you are gaining weight your pull ups are actually getting stronger, even if you don't bang out more reps.

  22. #21
    Wannabebig Member philly08's Avatar
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    Thanks man. Yeah pullups have always been tough, but good point about the weight...a pullup now is worth more than a pullup when I was 10 pounds lighter. I'm gonna blame yesterday on the fact that some dude was blocking the pullup bar doing like endless sets of sissy squats...WITH A NECK PAD. I hate when guys act all huge cause they got heavy weight on the bar and then they're barely going to 45 degrees.

    But whatever...will get it next time!
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  23. #22
    moar nao fooz's Avatar
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    Headed on the right track. yummm 45 degreeeees curl jockey specialties.
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


    Journal:
    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  24. #23
    WBB Team Captain Coke's Avatar
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    Sessions are looking nice man, keep it going.

  25. #24
    Wannabebig Member philly08's Avatar
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    Fooz: Haha I know, they're everywhere...usually in the way...

    Cocoa: Thanks man, I appreciate it. Thanks for stopping by.



    Sunday's (6/8) workout:

    Squats
    Warm-up:
    95x10
    115x6
    135x4
    155x3

    Sets:
    195x5 (had some in the tank but no spotter today so didn't want to push it)
    195x5

    Leg Press
    290x7

    Straight Leg Deadlifts
    125x7
    125x7

    Leg Curls
    80x10

    Seated Calf Raises (LP machine)
    135x13 (only one set b/c had weird calf soreness...prob shouldn't have done any...)

    Hanging Leg Raises
    BWx12
    BWx8

    The last couple days have been really busy, and my diet has been less than perfect, so I was glad to finally get to the gym. The workout was good...I really worked on my squat technique and while it isn't perfect, it feels a lot better. Since I didn't have a spotter I went for reps I knew I could do with the increased weight, with good form. Pretty much everything else increased, which feels good, and I weighed in at 194, the highest I've seen yet. I'm going away tomorrow and Tuesday so I'll be back in the gym Wednesday, and hopefully can keep it going!
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

  26. #25
    Wannabebig Member philly08's Avatar
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    Thursday's (6/12) workout:

    Bench Press
    Warm-up:
    95x10
    115x6
    135x4
    145x3

    Sets:
    165x6
    155x5 (stuck...)

    Incline DB Press
    55x5
    55x5

    DB Shoulder Press
    40x6
    35x6

    Side Lateral Raises
    15x10

    Pushdowns
    60x6
    50x9

    EZ Bar Skull Crushers
    35x7


    BLAH. Was not feeling it today. Had a long layoff due to going away early in the week, and that may have contributed to it. I could tell just doing my warm up that I wasn't in top shape. Managed to improve one lift...but overall, not a good workout. Hopefully this is out of my system and I can get back on the right track with my back workout.
    "Obsession is a word used by the lazy to describe the dedicated."

    Journal: http://www.wannabebigforums.com/showthread.php?t=111020

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