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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Results 1 to 5 of 5
  1. #1
    Wannabebig New Member kglic1's Avatar
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    Nov 2008
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    Please review my work out

    Day 1 Chest
    Flat bench: 8 6 6 4
    Incline bench: 8 6 6 4
    Decline bench: 8 6 6 4
    incline DB flys: 8 6 6
    DB flat over head pulls: 8 6 6
    Medicine ball push ups: 2 sets failure

    Day 2 Bis and tris
    Sitting curls: 8 6 4 4
    Tricep Pushdown extension: 8 6 4 4
    Z bar curls: 8 6 4 4
    reverse Tricep pull down: 8 6 4 4
    Standing cable curls: 8 6 4 4
    Cable tricep kick backs: 8 6 4 4
    DB tricep sitting behind head push: 8 6 6
    Hammer Curls: 8 6 4 4

    Day 3 Shoulders & Back
    DB Arnold Press: 8 6 6 4
    DB side grip (hands facing in) press: 8 6 6 4
    Military press: 8 6 6 4
    Front Shoulder raise DB: 8 6 6
    Side Shoulder raise DB: 8 6 6
    Standing Cable rear delt raise: 8 6 6
    Lat Pull down: 8 6 6 4 then set to failure
    Bent over straight bar row: 8 6 6 4
    Reverse grip bent over straight bar row: 8 6 6 4
    Seated cable row: 8 6 6
    Wide grip pull up: 1-failure

    Day 4 Legs
    Squat: 8 8 6 6
    Dead Lift: 8 6 6 4
    Leg extension: 8 6 6
    Hamstring curl: 8 6 6
    Lounges with striaght bar: 8 6 6 4
    calve raises: 8 8 8

    Day 5 Bis and Tris
    Same as day 2

    I am trying to gain wieght
    I am at 6'4 tall and long arms I am currently 220 lbs trying to reach 235-240
    I am taking NO xplode, Gaspi nutrition SizeOn, Procomplex protien, and BCAAs
    Anything else I should add or change? please and thank you all for your time
    6'4 220 lbs 6% BF
    Bench 285
    Squat 370
    Dead 485

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  3. #2
    SchModerator ZenMonkey's Avatar
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    Your routine needs an overhaul. Check out Rippetoes or Bill Starrs 5x5.

    Id really reccommend doing some reading and research. Drop the supplements except for fish oil, creatine mono, mulit, protein powder

    Do you hav any pics or videos? Your stats are impressive and judging by them it sounds like you are doing something right.
    Last edited by ZenMonkey; 11-06-2008 at 08:55 PM.
    Sarvamangalam!

  4. #3
    Moderator joey54's Avatar
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    Quote Originally Posted by kglic1 View Post
    Day 1 Chest
    Flat bench: 8 6 6 4
    Incline bench: 8 6 6 4
    Decline bench: 8 6 6 4 Get rid of
    incline DB flys: 8 6 6 Get rid of
    DB flat over head pulls: 8 6 6 Get rid of
    Medicine ball push ups: 2 sets failure

    Day 2 Bis and tris
    Sitting curls: 8 6 4 4 get rid of, do your tricep exercises first
    Tricep Pushdown extension: 8 6 4 4 get rid of
    Z bar curls: 8 6 4 4
    reverse Tricep pull down: 8 6 4 4 get rid of
    Standing cable curls: 8 6 4 4 get rid of
    Cable tricep kick backs: 8 6 4 4 get rid of
    DB tricep sitting behind head push: 8 6 6
    Hammer Curls: 8 6 4 4

    Add a heavy tri exercise like CG bench or floor presses. Do this workout at the end of the week too, if you need to do a bi and tri workout. Hit some extra calves and abs on this day too.

    Day 3 Shoulders & Back Pair your shoulders with your chest. Do back on day 2
    DB Arnold Press: 8 6 6 4 Get rid of
    DB side grip (hands facing in) press: 8 6 6 4 get rid of
    Military press: 8 6 6 4
    Front Shoulder raise DB: 8 6 6 get rid of
    Side Shoulder raise DB: 8 6 6
    Standing Cable rear delt raise: 8 6 6 get rid of
    Lat Pull down: 8 6 6 4 then set to failure
    Bent over straight bar row: 8 6 6 4
    Reverse grip bent over straight bar row: 8 6 6 4 get rid of
    Seated cable row: 8 6 6 get rid of
    Wide grip pull up: 1-failure take a normal grip

    Day 4 Legs make this day 3. rest a day between day 2 and day 3
    Squat: 8 8 6 6
    Dead Lift: 8 6 6 4 do stiff leg deads
    Leg extension: 8 6 6 get rid of
    Hamstring curl: 8 6 6 get rid of
    Lounges with striaght bar: 8 6 6 4
    calve raises: 8 8 8

    maybe do leg press on this day too

    Day 5 Bis and Tris
    Same as day 2 no need to do this day at all

    I am trying to gain wieght
    I am at 6'4 tall and long arms I am currently 220 lbs trying to reach 235-240
    I am taking NO xplode, Gaspi nutrition SizeOn, Procomplex protien, and BCAAs
    Anything else I should add or change? please and thank you all for your time

    Eat more, obviously. No need for NO xplode or size on, overpriced. I have seen a bunch of evidence that fish oil is crap, so I stopped taking it. Hasn't hurt me at all. Eat balanced. Lift hard as hell and you will see results. The program is important, but the effort is more important.
    Lots of volume. Are you responding to it well? I would cut out what I bolded to keep the integrity of your own routine. Some people will say to do a full body routine. You can, or you can grow on this. I would assume you are way past the Starting Strength area based on your stats.


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  5. #4
    Resolute -JM-'s Avatar
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    ''Lots of volume'' wow. May even be understating it a bit.

    Maybe cut a few of the exercises out and if you can, fire up the intensity on the other lifts. I would agree with a lot of Joeys 'get rid ofs'. I bet you wouldnt get rid of the flyes though

    Its really up to you, trim it a bit/a lot until you find out where you are making optimal gains. May take a few weeks or months. I dont think you will need to add anything for sure!

    They are some impressive numbers you have.
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  6. #5
    Wannabebig New Member kglic1's Avatar
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    Yeah I went from a QB at 6'4 190 to WR/TE at 220 and I want to be just a solid Tightend at around 240. Thank you all for the help
    6'4 220 lbs 6% BF
    Bench 285
    Squat 370
    Dead 485

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