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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Thread: UD 2.0 and IF

  1. #1
    Ex-Manwhore KingWilder's Avatar
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    UD 2.0 and IF

    Been doing IF and CrossFit/Strength work for the past little bit. I'm going to start the Ultimate Diet 2.0 again, to lose the pesky last little bit of body fat. I'm at the lightest weight I've been for as long as I can remember (177) currently and I hate it. Everyone tells me I look better, but I feel small and weak. Once I get down to about 170 I'm going to "start over" and eat slightly above maintenance (still incorporating Intermittent Fasting) for a nice slow and steady gain.

    But for now I'm going to bite the bullet and finally get as lean as I've always wanted.

    Cals will end up around 1600 today

    Day 1: Depletion

    Squat
    135x15, 115x15, 95x15

    RDL
    100x15, 100x15, 90x15

    BB BP
    135x15, 135x15, 135x15

    BB BO Row
    135x15, 135x5, 135x15

    DB Lateral Raise
    10x15, 15x15

    BB Biceps Curl
    40x15, 40x15

    Tricep Press-down
    50x15, 67.5x15

    Leg Press Machine
    150x15, 155x15, 155x15

    Machine Press
    100x15, 105x15, 100x15

    Machine Row
    105x15, 110x15, 105x15,

    Standing Leg Curl
    20x15, 25x15, 25x15

    DB Lateral Raise
    10x15, 15x15

    DB Lunge and Curl
    20x15, 20x15

    Free Motion Single-arm Tricep Kickback
    22.5x15, 22.5x15

    Shaky...light-headed...nauseous...ahhhhhhhh
    ALSO, compounds and depletion DO NOT go together
    Last edited by KingWilder; 11-10-2008 at 11:35 AM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

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  3. #2
    Ex-Manwhore KingWilder's Avatar
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    Day 2 Depletion (fasted)

    40 degree Leg press
    2pps, 5x15

    Standing Leg Curl
    30x5x15

    DB Incline Bench
    45x3x15

    DB BO Row
    45x3x15

    Rear Delt Fly
    10x4x15

    Chin-ups
    BWx4x15

    Dips
    BWx4x15

    Overhead Squat
    50x2x15

    HS Incline Press
    45x3x15

    HS High Row
    50x3x15

    Lunges
    BWx50


    Planning to do abs and a little cardio tonight
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  4. #3
    SchModerator ZenMonkey's Avatar
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    whew.. looks tough man. Good luck!
    Sarvamangalam!

  5. #4
    Ex-Manwhore KingWilder's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    whew.. looks tough man. Good luck!
    the results should be worth it though


    did abs and 15 mins of cardio...it was all just a bonus anyway
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  6. #5
    Ex-Manwhore KingWilder's Avatar
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    30 min. Incline Walking last night

    Tension Workout Today (2x6-12)

    *warm-up sets not included*

    Squat
    175x10/8

    Bench
    165x12/9

    HS Iso-Lateral Row
    +75 ea side x 12/10

    RDL
    195x10

    Single-Leg Leg Ext
    60x12

    Single-Leg Leg Curl
    30x12

    Incline ALT DB Bench
    45x12
    50x10

    Strict Chins (slow negative)
    x10
    x11

    Seated Lateral Raise
    15x12/12

    Seated Bicep Curl
    30x8/8

    Tricep Pushdown
    70x12/12

    Squat Thruster
    95x8/6

    Felt like crap after this...came home and chugged down my 150g carb/50g protein shake anyway....let the carb load begin!
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  7. #6
    Ex-Manwhore KingWilder's Avatar
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    First Carb-Load down...weight has rebounded to where it was when I started (which was expected...we'll see what happens to it in the next day or 2)

    Calories 5,882

    Fat 64.9g 583 9%

    Carbohydrate 1,130.7g 4,510 70%


    Dietary Fiber 60.3g

    Protein 293.7g 1,173 18%


    Alcohol 22.3g 155 2%
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  8. #7
    Ex-Manwhore KingWilder's Avatar
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    Power Day
    exhausted after going out last night...but it wasn't too bad

    *warm-up sets not included*

    Deadlift
    275x6
    285x6
    300x4

    BB Bench
    210x5/5/4

    HS Iso-Lateral Row
    +115x6/6/6

    Incline Alt. DB Bench
    65x6
    70x6/5

    Weighted Chins
    +55x5/5/4

    Front Squat
    150x5/5/4

    DB Curl
    40x5/6

    Weighted Dip
    +90x4/4

    BB Push Press
    135x4/5

    Rear DB Fly
    25x6
    30x6
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  9. #8
    WBB Team Captain Coke's Avatar
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    Good luck with this new program Mike.

  10. #9
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  11. #10
    Ex-Manwhore KingWilder's Avatar
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    Week 2
    Day 1: Depletion


    DB Split Squat
    BWx20 ea leg
    15x15ea leg

    Hack Squat Machine
    90x15
    110x15/15/15

    KB Single-Leg DL
    53x15 ea leg
    53x15 ea leg

    Standing Leg Curl
    30x15 ea leg (x4)

    BB BP
    135x15/15/15

    Machine Bench Press
    90x20
    95x15
    90x15

    BB BO Row
    135x15/15/15

    Machine Seated Row
    95x20
    100x15/15

    DB Lateral Raise
    10x20/20

    Machine Shoulder Press
    50x15
    40x15

    DB Alt. Biceps Curl
    20x20
    25x15/15/15

    Cable Tricep Kickback (single arm)
    20x20
    22.5x15/15/15

    Back Extension
    BWx20/15/15

    Decline Crunch
    BWx20/15/15

    took about 70min....def. way more lightheaded/tight by the end of this than last week...yippee
    Last edited by KingWilder; 11-17-2008 at 01:10 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  12. #11
    Ex-Manwhore KingWilder's Avatar
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    Week 2
    Day 2: Depletion


    Knee Raises (rings)
    x15/15/15

    KB Swing
    24kgx15/15/15

    Assisted Muscle-Ups

    x15/15/15

    DB Walking Lunges
    15x30
    20x30
    25x30

    BB Squat Thruster

    barx20
    65x15

    BB Sumo DL High Pull
    65x15/15

    Chin-Ups
    x15/15

    Dips
    x15/15

    (Single-Leg) Leg Ext.
    35x15/15

    (Single-Leg) Standing Leg Curl
    30x15/15

    HS Incline Bench
    40x15/15/15

    HS High Row
    50x15
    60x15/15

    Ring Inverted Row
    x15/15/12

    BOSU Push-Up
    x20/15/15
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  13. #12
    WBB Team Captain Coke's Avatar
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    Training is going super guy.

  14. #13
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    30 min. Incline Walking last night

    Tension Workout Today (2x6-12)

    *warm-up sets not included*

    Squat
    185x8/8

    Bench
    170x12/10

    HS Iso-Lateral Row
    +90 ea side x 12/12

    RDL
    215x10
    215x6

    Single-Leg Leg Ext
    60x12
    70x12

    Single-Leg Leg Curl
    40x12
    45x12

    Incline ALT DB Bench
    50x12/10

    Pull-Ups
    x12
    x10

    Standing DB Press
    40x10/8

    Seated Bicep Curl
    30x9/9

    Tricep Rope Pushdown
    50x12
    57x5x10

    Def. felt weaker going into this workout vs. last weeks...ended up using more weight for most sets though (or getting more reps)
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  15. #14
    Ex-Manwhore KingWilder's Avatar
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    Week 2
    Power Workout



    *warm-up sets not included*

    Deadlift

    295x3
    305x3
    315x3/3 (finally back to 315)

    BB Bench
    215x4/4/4

    HS Iso-Lateral Row
    +130x6 ea side
    +140x6 ea side
    +140x6 ea side

    Incline Alt. DB Bench
    70x6/6

    Weighted Chins
    +55x6/6/5

    Front Squat
    135x5/5*
    *knee felt weird so I did DB Step-Ups

    DB Step-Ups
    50x5 ea
    60x6 ea
    60x6 ea

    DB Curl
    45x5/4


    Power Clean&Press
    135x3
    145x3/3

    Rear DB Fly
    30x6/6

    Felt pretty good today. Carb load was more of a fat load last night (Japanese steak house and Cold Stone Ice-cream cake due to a birthday....didn't notice any adverse effects)
    Last edited by KingWilder; 11-22-2008 at 04:21 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  16. #15
    SchModerator ZenMonkey's Avatar
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    That WO looks brutal man... awesome work.
    Sarvamangalam!

  17. #16
    Ex-Manwhore KingWilder's Avatar
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    thanks Zen
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  18. #17
    WBB Team Captain Coke's Avatar
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    Nice back-to-back sessions bro.

  19. #18
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke

    Carb-Load this week falls on Thanksgiving

    Week 3
    Depletion 1


    BB Bench

    135x20/16/15

    BB Row
    135x20/16/15

    Hang Squat Clean&Press
    95x10/7

    Romanian DL
    95x15/15

    Barbell Squat
    95x15/15/15

    Decline Crunch
    +25x15/15

    Back Ext.
    +25x15/15

    Walking Lunges
    +25x50/50

    Preacher BB Curls
    40x15/15/15

    Skull Crushers + CGBP to failure
    50x15/15/15

    Standing Leg Curl
    30x15 ea leg (x3)


    Machine Bench Press
    95x20
    95x15
    95x15

    Machine Seated Row
    100x17/15/15

    DB Lateral Raise
    10x15/15

    Weight and/or Reps moved up this week...stronger on depletion, hmmmm weird
    Last edited by KingWilder; 11-24-2008 at 12:47 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  20. #19
    Ex-Manwhore KingWilder's Avatar
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    Week 3
    Day 2: Depletion (fasted as usual)


    BOSU/MB Crunch
    +20x15/15/15

    KB Swing
    24kgx15/15

    Assisted Muscle-Ups
    x15/15/10 + 7 Unassisted

    DB Walking Lunges + Curl
    20x20/20/20

    Chin-Ups
    x15/15/15

    Ring Dips
    x15/15/15

    Leg Ext.

    105x15/15/15

    Leg Curl
    95x15/15/15

    DB Incline Bench
    50x15/15
    45x14

    Machine Fly
    70x20
    85x15

    Machine Row
    110x15/15/15

    (Kinesis Wall) Rear Delt Fly
    Setting 2 x15/15

    Seated Machine Leg Press
    170x15
    175x15/15

    BB Burpee + Squat Thruster (holy hell...suck)
    50x17


    No clients tonight

    I plan on taking Pilates and Spin Class...should be seriously depleted by the time Thursday's (Thanksgiving) Carb Load gets here.

    I've been keeping the calories lower than half maintenance (around 1400) with less than 55g from carbs
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  21. #20
    Ex-Manwhore KingWilder's Avatar
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    Week 3
    Power Workout



    *warm-up sets not included*

    Deadlift
    315x3
    325x3/3

    BB Bench
    215x4/4/3

    HS Iso-Lateral Row
    +140x6 ea side
    +145x6 ea side
    +145x6 ea side

    Incline Alt. DB Bench
    70x6/6/6

    Weighted Chins
    +60x6/5/5

    Front Squat
    155x6
    160x6/4

    DB Curl
    45x5/6

    DB Arnold Press
    40x6
    45x5

    DB Lateral Raise
    20x6/6

    Weighted Dips
    +60x6
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  22. #21
    Ex-Manwhore KingWilder's Avatar
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    Week 4
    Depletion 1 (fasted)


    Cals will be around 1400 today


    HS MTS Chest Press

    45x15
    50x15/15/15/15/15

    HS Front Pulldown
    70x15/15/15/15
    65x15/15

    BOSU Glute-Ham Raise (ouch)
    x15/15/15

    Leg Ext.
    105x15/15/15

    Hack Squat

    110x15
    120x15/15/15/15

    Lateral Raise
    10x16/15

    HS Shoulder Press
    40x15/15

    DB Curl
    25x15/15
    20x15/15

    Triceps Rope Pressdown
    22.5x15
    30x15
    32.5x15
    35x15

    Face Pulls

    30x15
    32.5x15/15
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  23. #22
    WBB Team Captain Coke's Avatar
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    Really lots of confusion for the body with this program, way to keep the body guessing dude.

  24. #23
    Ex-Manwhore KingWilder's Avatar
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    Thanks Coke, it's going well so far...another 2-4 weeks and then I'll reassess my goals

    Week 4
    Depletion 2 (fasted)


    Ring Muscle-Ups

    10 Band Assisted + 5 regular
    15 regular

    DB Incline Bench
    45x15/15
    40x15

    Pull-Ups
    x15/15/15

    Ring Dips
    x15/15

    Seated Leg Press
    170x15/15/15

    High Foot Placement Leg Press (hammies)
    190x15/15/15

    Single-leg Leg Ext
    45x15
    55x20
    65x15

    Single-leg Leg Curl
    35x15
    40x15/15

    HS Chest Press
    50x15/15
    45x15

    HS Front Pulldown
    70x15/15
    65x15

    Ring Inverted Underhand Row
    x15/15/15

    Triceps Pressdown

    35x15/15


    Abs and Cardio tomorrow
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  25. #24
    Ex-Manwhore KingWilder's Avatar
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    Week 4
    Tension Workout Today (2x6-12)


    *warm-up sets not included*

    Squat
    185x10/10

    Bench

    195x7/6

    HS Iso-Lateral Row
    +135x 2x8 ea side

    RDL
    225x8/8

    DB Split Squat
    65x6/6 ea leg

    Single-Leg Leg Curl
    50x12/12

    Incline ALT DB Bench
    50x12
    55x12

    Pull-Ups
    x12
    x12

    Single-Arm DB Lateral Raise

    20x6/6 ea arm

    Seated Bicep Curl
    40x6/6

    Tricep Rope Pushdown
    50x12
    65x8/8
    Last edited by KingWilder; 12-04-2008 at 01:52 PM.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

  26. #25
    Ex-Manwhore KingWilder's Avatar
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    Finally experienced the magical whoosh effect...weight after carb-load this morning was 174.8 (vs. 176-177.6 for the past 3 weeks)

    Week 4
    Power Workout


    *warm-up sets not included*

    Deadlift
    315x3
    325x3
    330x2
    235x10

    BB Bench**
    215x4/3
    210x3

    HS Iso-Lateral Row
    145x6
    147.5x6/6

    Front Squat
    145x3
    165x3
    170x3

    Single-Arm Lateral Raises
    25x5/5

    Hang Power Clean&Press
    135x3/3

    Push Press
    135x3

    Seated DB Curl
    40x6
    45x5

    DB Alt. Incline Bench
    70x6
    75x5/4

    Face Pull
    50x6/6

    Weighted Chins
    +45x6/6

    Weighted Dips

    +70x6/6

    Deadlift is still steadily creeping back up

    **Bench has officially stalled...the next 4 weeks I'm removing Flat BB BP and using Incline instead.
    5'10", 170lbs, 10% bf

    Bench:255 Squat:295 Dead:400
    Snatch:145 C&J: 205
    Chin-Up: +135 Dip: +100
    Max Pull-Ups: 44

    CrossFit Lv. 1, ACE-CPT

    You want our weapons!? Come and get them!

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