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 ReFuse2Lose's Avatar
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    Refuse2Lose: Journey Toward Mass Weight!

    Well now that basketball season is underway and games are just around the corner im in a bit of a bind with my workout schedule. Game date vary week to week, and me already having a hell of a time gaining weight, basketball makes it excessively harder with 2 1/2 of cardio 6 days a week, along with 45 minutes of PE in the mornings. Currently im doing a split that looks similar to this.

    Day 1- Chest/Triceps
    Day 2- Shoulders
    Day 3- Legs
    Day 4- Arms

    Dont really have a general routine, just have a list of exercises i commonly do for each muscle(mostly compound) and i vary them week to week.

    Rest when needed, usually between Day 2/3, and weekends usually off.

    I do abs usually twice a week, i dont really have a set routine, i usually try to keep variations and changes in my workout by including negatives, dropsets, tri-sets, etc. I love to pyramid my lifts, somewhere around 10,8,6,6 or 10,8,6,4, depending on the weight and exercises. I generally do isolation lifts as pyramid, but I try to do as many compound lifts as possible(Usually do 4x5, or 4x6 on compounds, generally not always)

    However once games start next week my workout schedule like last years will be hectic. Ill probably change to a 3 day split, something like upper/lower/upper, then lower/upper/lower.

    Goals: Right now its kind of hard to say. Im the fastest kid on my basketball team and quickest. Im currently 5'11, 160ish, and i obviously dont want to gain a whole lot of weight to slow me down. I already have a hard time of gaining weight as i said, but i usually take in anywhere from at least 3000-3300 calories, usually depending on what the school lunch has .

    A general Outline of My Meal Plan on (Mon-Fri)
    Meal 1(7:15 AM): Oatmeal/Cereal,Protein Shake, Glass of Milk, 1/2cup cottage cheese. (Sometimes eggs, or Wheat Crackers w/ PB, Just depends on time,love big breakfasts' though )
    Calories Roughly: 600-900

    Meal 2(10 AM): Lunch Meat w/ 2 slices of cheese. sandwich on wheat bread(sometimes with 14g of protein if walmart has it!), and granola bar
    Calories Roughly: 400-450

    Meal 3(11:45 AM): School Lunch. Usually not that bad, everyday i have some fruit/veggies, 2 cups of chocolate milk, and a PB& J)
    Calories: Usually 700-1,000 (depends on the main meal at school)

    Meal 4: (1:30 PM): Apple, Small Protein Shake
    Calories Roughly: 175-250

    Meal 5(6:00 PM)(Pre-Workout): Usually Wheat Bread, a Protein Bar, or some whey protein, and i drink a water during during workout.
    Calories Roughly: 300-450

    Meal 6(Post Workout): Always a protein shake with 50g, and a Gatorade
    Calories Roughly: 400-450

    Meal 7: (8:00 PM)Usually about an hour after working out ill cook some chicken, glass of milk, and a banana or bagel.
    Calories: Usually: 350-450

    Meal 8: (10:00 PM) Not really a meal, but usually just go chug some milk out of the fridge, eat some cottage cheese, and have a tbsp of PB, only if i cant get a protein shake in before bed.
    Calories: Roughly 200-300

    Total Calories: 3000-3300

    Current Supplements: Nitrean Protein, Multi-Vitamin, and soon to be Fish-Oil(ran out yesterday!) I have purple wrath and some generic creatine, but im debating on whether or not to start taking them again?? Anyone?

    Stats:
    Start: 11/22/07: 5'10, 140lbs.
    Now: 11/15/08: 5'1'', 165lbs.

    Start/Now Lifts 1RM:
    Bench: 105/165
    Squat: 160/240
    Deadlift: N/A(Haven't Maxed Out Yet)

    Well i think i got most of it covered, just let me know if i forgot any of the basic stats/info. I have been gaining weight slowly and surely on this new meal plan. I had to adjust it to my school schedule, and i bring food to school now and its been great. Im up to almost 165 now, but it just depends on the day really. But wish me the best of luck on my goal toward 180lbs of mass before schools out! Just waiting for baseball since its a lot easier to gain weight! Let the Journey Begin!!!
    Last edited by ReFuse2Lose; 11-17-2008 at 08:34 PM.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

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  3. #2
    Wannabebig Member ReFuse2Lose's Avatar
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    LEGS
    Squats:
    135 x 10
    185 x 8
    205 x 6

    Front Squats:
    135x5
    135x5
    155x5
    (First time doing these, just experimented with them really, really like the burn in the quads, and the lower back, i guess i didnt know it hit my back)

    Lunges:
    30's x 12
    30's x 12

    Overall a short workout, 20minutes, only went because my girlfriend was working out, so i went in there after basketball practice. Was pretty tired from lots of running, but glad i got a light day of legs in really.

    Nutrition: Clean, Good as usual, 3 protein shakes today

    Sleep: 8 Hrs.

    Supplements: Nitrean Protein, Multi-Vitamin. NEED TO GET FISH OIL!!! And Should i take a pre workout substance?? Such as Purple Wrath, because i have some, and also i was wondering if i should take creatine too?? I have some generic Creatine Mono i can easy mix with my post workout shake! Thoughts?

    Overall: Good day except with bballs first week of practice over, my shin splints are starting to come in. Iced them for over and hour and a half today and loaded up on pain killers. But by the end of practice they felt good, and ironically i worked out my legs the same day =]
    Last edited by ReFuse2Lose; 11-17-2008 at 09:31 PM.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  4. #3
    Wannabebig Member ReFuse2Lose's Avatar
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    Day 1- Chest/Triceps
    Day 2- Shoulders
    Day 3- Legs
    Day 4- Bicep/Back

    Sorry messed up my routine
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  5. #4
    Wannabebig Member ReFuse2Lose's Avatar
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    Bicep & Back
    Barbell Row:
    115x8
    125x8
    130x8
    135x6

    Seated Cable Rows(Dropset):
    80x8
    80x8
    70x8
    60x8
    50x8

    T-Bar Row:
    70x10
    80x6

    Lat Pulldown:
    80x10
    100x6

    Barbell Curl:
    65x8
    70x6
    70x6

    DB Twist Curl:
    30x8
    30x8

    Notes: Couldn't do deadlifts because i got shin splints so it kind of sucked. Diet was clean, 3 shakes today. Little low on calories; roughly 2600. All around good hard workout, shortended time between sets and felt a good burn.
    Last edited by ReFuse2Lose; 11-18-2008 at 06:29 PM.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  6. #5
    Wannabebig Member ReFuse2Lose's Avatar
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    Chest & Triceps
    Decline Close Grip Bench:
    115x10
    135x6
    140x6

    (Superset) w/ Incline DB:
    40x8
    40x8
    40x5(Negatives)

    Bench Press(Smith Machine):
    140x6
    145x6
    150x4

    Overhead Triceps Extensions:
    45x8
    45x8

    Dips:
    BWx6
    BWx6

    Notes: Good breakfast, worked out early in the morning, which is new to me. At quiznos on the side hand, only unhealthy choice today. Workout time was roughly 30minutes, was in a hurry, but still none the less a very intense workout.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  7. #6
    rebuilding the foundations Herandi's Avatar
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    keep it up man, remember to keep calories high to give you energy in the gym!
    "Our greatest glory is not in never falling, but in rising every time we fall."

  8. #7
    Wannabebig Member ReFuse2Lose's Avatar
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    Quote Originally Posted by Herandi View Post
    keep it up man, remember to keep calories high to give you energy in the gym!
    Thanks man, keeping it up around 3000-3300 roughly, especially with basketball and all! But a fott injury has side-lined me, and my leg days for a week or 2
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  9. #8
    Wannabebig Member ReFuse2Lose's Avatar
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    Shoulders & ABS

    Tri-Set

    DB Lateral Raises/Cable Front Raises/Machine Shoulder Press:
    25x8/30x8/100x8
    25x8/30x8/100x8
    25x8/30x8/100x8

    Superset

    DB Shrugs/BTB BB Shrugs:
    65x10/155x10
    70x10/175x8
    70x10/175x8

    Dropset

    Seated Military DB:
    40x8
    35x8
    25x8

    ABS

    Hanging Knee Raise: 2x10
    Hypers: 2x12(BW+25)
    Side Bend on Hyper Machine: 2x10
    Decline Sit-ups(BW+25): 2x15
    Hanging Leg Raises: 3x10

    NOTES: Took purple wrath pre-workout and the Beta-Alanine made my skin burn! Had good energy though and was a pretty good workout, a little longer then usual. Took about 40 minutes, with the Abs. Little low on calories and ran out of protein so im going to get some tomorrow hopefully!
    Need to have some chickens/milk/Cottage cheese later on in the day!
    Last edited by ReFuse2Lose; 11-21-2008 at 01:09 PM.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  10. #9
    Wannabebig Member ReFuse2Lose's Avatar
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    Tri-Set
    1 Arm DB Row/T-Bar Row Rack/CG PullDowns:
    55x10/70x10/90x10
    60x10/70x10/100x8
    65x8/85x6/110x8

    Superset

    Bent Row Reverse Grip/Stiff Arm PullDowns:
    115x8/30x8
    125x8/30x8


    Dropset
    Lat PullDowns:
    100x8
    90x8(Reverse Grip)
    80x8
    70x8(Reverse Grip)
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  11. #10
    Wannabebig Member ReFuse2Lose's Avatar
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    Chest & Tri's

    Bench Press:
    100x12
    125x10
    135x8
    145x6
    155x4
    160x3

    DB Bench(Negatives):
    30x12
    30x12

    Tricep Dips:
    BW+45x12
    BW+45x12

    Overhead Tricep Extensions:
    40x8
    40x8

    Tricep Kickbacks:
    30x10
    30x10

    Close Grip Bench(did these at the end for some reason so i was weak)
    100x5
    115x5
    120x5


    NOTES: Good workout today for the most part. I was pumped all day to bench it seemed like it had been forever. Tried a couple of new things today, but i did forget the clse grip bench press and did it last, so my stats were ****!! But overall a good workout, and i had to take a myoplex post workout, since my Nitrean hasnt came in yet. Calories were roughly 2900 today, but lower on carbs. Gonna start cycling them, but a good day none the less!!
    Last edited by ReFuse2Lose; 11-28-2008 at 08:34 AM.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  12. #11
    Wannabebig Member ReFuse2Lose's Avatar
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    Shoulders/Biceps/Abs
    DB Lateral Raises/Front Raises:
    20x10/20x10
    20x10/20x10

    Cable Front Raises/One Arm Cable Laterals:
    50x10/30x6
    50x10/30x6

    DB Military(Dropset):
    45x8
    40x8
    35x8
    30x8

    Smith Machine Upright Rows WG(New):
    85x10
    95x10
    95x10

    Chins:
    BWx6
    BWx6
    BWx6

    Cable Preacher Curls:
    80x10
    90x8
    100x5

    Preacher Curls(new to these, and a bad start):
    60x6(weight was sliding everywhere)
    65x6

    DB Hammer Curl:
    35x10
    35x8

    Abs:
    Decline Crunches:
    BW+35x15
    BW+35x15
    BW+35x15

    Hanging Leg Raises:
    BWx12
    BWx12
    BWx12

    Double Crunch:
    BWx20
    BWx20
    BWx20

    Notes: Awesome day at the gym except for the preacher curls lmao i felt like an idiot. Did a few new things and i like them. I use cables/smith machine because my rotators cuffs are very fragile and get sore very easily. Took some Vitamin C pills(1000MG in morning, and Glutamine pre/post workout(9000MG) plus some cheap creatine mono. Got the stuff from wal-mart, but my Nitrean Protein/Fish Oil from ALN still hasnt came in X(
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  13. #12
    Wannabebig Member ReFuse2Lose's Avatar
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    Back

    SLDL:
    115x12
    135x10
    155x8

    Lat Pulldowns:
    90x10
    100x10
    110x8

    Reverse Pulldowns:
    90x8
    100x8

    Cable RowsDropset)
    90x6
    80x6
    70x6
    60x6

    Bent Rows:
    125x6
    125x4


    Notes: Short workout had amazing pump at the beginning while doing pulldowns. ****ing protein still hasnt came in some im eating lots of extra regular food. God damn ALN.
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  14. #13
    Wannabebig Member ReFuse2Lose's Avatar
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    Chest - Power

    Bench Press:

    Barx12
    140x5
    145x5
    150x5
    155x3
    145x5

    Incline Press:

    120x6
    130x4
    135x4

    Decline DB Press:

    40x8(Oops)
    45x6
    50x6

    Dips

    BWx6
    BWx6

    DONE

    Note: Good workout but the Mypolex tasted like **** after. It was warm and upset my stomach now i feel like **** but a good workout. My bench is slowly going up
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  15. #14
    Wannabebig Member ReFuse2Lose's Avatar
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    Shoulders & Tricep(Hypertrophy)

    Military Press

    85x10
    95x6
    95x6

    Rear Delt DB Flys

    25x10
    25x10
    25x10

    Overhead Tricep Extensions

    40x10
    50x8
    50x6

    Tricep Pushdowns

    35x10
    40x6
    40x6

    Did one set of 40x8 DB Military and then ran out of time.

    Notes:We lift in PE now and i ****ing hate it. Stupid girls take all the machines and dont do ****, and everyone is in their doing curls..go figure right? Overall an ok workout, but i hate low volume, especailly on my hypertrophy days >.<

    Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C-500mg

    DONE
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  16. #15
    Wannabebig Member ReFuse2Lose's Avatar
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    Shoulders & Delts

    Superset

    DB Front Raises w/ Bent Lateral Delt Raises

    20x10/20x10
    20x10/20x10
    20x10/20x10 (Usually use 25's but they only had one)

    Leaning Lateral Raises

    25x8
    25x8

    Superset

    Military DB w/ Shrug Bar

    40x6/110x15
    40x6/130x15

    DONE.

    Notes: Back was really sore and think i might be getting sick my stomach is hurting but not the best workout, but felt like hitting the gym, was only 20 minute workout though

    Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C(500Mg)
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

  17. #16
    Wannabebig Member ReFuse2Lose's Avatar
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    Back & Bicep

    BB Curl

    75x4
    75x4
    75x4

    Incline DB Curl(strict form)

    25x8
    25x8
    25x8

    Concentration Curl(strict form)

    25x10
    25x10

    One Arm Smith Row

    95x8
    95x8

    DB Row

    50x8
    50x8

    Lat Pulldowns(Alternating)

    85x12
    100x10

    Pullup

    BWx6
    BWx6

    DONE.

    Notes: A little more high volume then usual but was trying a few new things with biceps and did some new exercises today but i think im gonna take a couple days off im not feeling so good stomach is hurting and felt like **** at the gym.

    Supplements: WHEY, Multi-Vitamin, Fish Oil, Vitamin C(500Mg)

    Diet: Clean

    Sleep: 8 Hours
    Big 3:
    Bench: 165
    Squat:250x3
    DeadLift 225x5

    Supplements: Nitrean, Fish Oil, Glutamine, Creatine Mono.

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