The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Senior Member Fighter_15's Avatar
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    Fighter's Journal

    4/20/09

    I have been lifting on and off for about 3 years now. I don't really do it for sports or anything just to getting bigger, stronger, and look better. I decided I should start a journal because for the last month or so I have been doing a form of the westside method and I would like people to oversee what I am doing.

    Mon.-ME LEG DAY

    Low Box Squat Max 1
    2x5@95
    1x5@135
    1x5@185
    1x1@225
    1x1@255
    1x1@295
    1x0@305- I sat down on the box and couldn't get it up at all.

    I'm kind of pissed off at this because I got 295 2 weeks ago and now today I didn't go up at all.

    Leg Curls 3x15
    1x15@25
    1x15@25
    1x15@25

    Glute Ham Raises 5x8
    1x8
    1x8
    1x8
    1x8
    1x8
    I realized I have been doing these wrong. My gym has the Atlantis setup and it has a pad for your knee then in front of that it has the big round pad. I usually rested my knees on the knee pad but now I do it without my knee touching the pad. Instead my quad/knee touches the round pad a little bit. This makes it a lot harder.

    Abs

    Before I started doing Westside I could do 320x4 on the squat. I'm not sure If I could still get that but I seeing that I only got 295x1 I'm assuming box squats are a lot harder then regular squats.

    Did some light cardio to.

    20 minutes jumping rope.
    2 rounds of shadow boxing.
    8 miles on exercise bike.
    Last edited by Fighter_15; 04-22-2009 at 07:21 AM.

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  3. #2
    Senior Member Fighter_15's Avatar
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    4/22/09

    WED. ME BENCH DAY

    2 Board work up to max 1

    10 reps w/bar
    2x5@95
    1x5@135
    1x5@185
    Added Boards
    1x5@225
    1x3@255
    1x1@285
    1x1@300
    1x1@315
    1x1@325
    1x1@335-10 LB PR. This went up fairly easy I was surprised. I was going to try 345 but I have been advised to stop after a PR.

    4 Board Press Work up to Max 5

    1x5@225
    1x5@255
    1x5@285
    1x5@300
    1x5@315-PR. Last time I did these I only got 3 reps. It was pretty easy though so I decided to go up 10 LBS.
    1x5@325-Got it. The last rep was kind of hard other then that it went smooth.

    I'm not sure if I got stronger or what the deal was. I put the boards under my shirt this time though as opposed to outside my shirt which I think made a big difference because the board wasn't moving at all.

    Elbow Out Extensions 3x15

    1x15@70
    1x15@70
    1x13@70-Only got 13 on the last set.

    Chest Supported Rows 3x10

    1x10@110
    1x10@115
    1x10@115

    Face Pulls 3x15
    1x15@80
    1x15@90
    1x15@90

    9 Miles on the exercise bike.

    Overall I am very satisfied with this workout. I was happy with the PRs although as I stated earlier I'm not sure If I got stronger or if it was because the boards were more stable on my chest since I put them under my shirt. I kind of want to do this workout again next week because I think I can hit more PRs but I'm not sure. If not my cycle is supposed to be this workout, floor presses, bench with mini bands, bench with straight weight.
    Last edited by Fighter_15; 04-23-2009 at 07:23 AM.

  4. #3
    Senior Member Fighter_15's Avatar
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    4/23/09

    Thursday

    Shoulders/Biceps/Traps

    Front Military 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205-PR. Last week I only got 4 reps.

    Curls 3x10

    1x10@105
    1x10@105
    1x10@110

    Shrugs 3x10

    1x10@325
    1x10@330
    1x10@335

    Quick workout only took about 45 minutes. Might do some abs later or some light cardio.

    4/24/09

    DE LEG DAY

    Box Squats 12x2@55%

    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160

    Speed DL 6x1@60%

    1x1@225
    1x1@225
    1x1@225
    1x1@225
    1x1@225
    1x1@225

    Glute Ham Raises 5x8

    1x8
    1x8
    1x8
    1x8@10
    1x8@10
    Last edited by Fighter_15; 04-27-2009 at 07:05 PM.

  5. #4
    Senior Member Fighter_15's Avatar
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    4/25/09

    Saturday - DE BENCH DAY

    Bench Press 10x3@35% - 3 Grips

    1x3@115 Index on smooth
    1x3@115 Index on smooth
    1x3@115 Index on smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring

    Close Grip 5x5

    1x5@225
    1x5@225
    1x5@225
    1x5@225
    1x5@225

    Elbow Out Ext. 2x20

    1x20@65
    1x20@65

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Reverse Hypers 2-3 sets 25 reps

    Abs

    Pretty good workout. I went up on close grip. Last week on the last set of 225 for close grip I only got 4 reps but this week I got 5 and it was fairly easy.
    Last edited by Fighter_15; 04-27-2009 at 07:01 PM.

  6. #5
    Senior Member Fighter_15's Avatar
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    4/27/09

    ME DEADLIFT DAY - MONDAY

    Deadlift off 2 inch block

    2x5@135
    1x5@185
    1x3@225
    1x3@275
    1x1@295
    1x1@315
    1x1@335
    1x1@365
    1x1@385
    1x1@390-5 LB PR

    Glute Ham Raises 5x8

    1x8@10
    1x8@10
    1x8@10
    1x8@10
    1x8@10

    Leg Curls 3x15

    1x15@25
    1x15@25
    1x15@25

    Toe Raises 30 reps

    1x30@30

    Abs

    Biked 5 miles

    Ran some sprints

  7. #6
    Senior Member Fighter_15's Avatar
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    4/29/09

    ME BENCH DAY

    Floor Presses

    2x5@95
    1x5@135
    1x5@185
    1x5@205
    1x3@225
    1x3@245
    1x1@275
    1x1@295
    1x1@305 - 10 lb PR and was easy
    1x1@315 - 20 lb PR was kind of hard but I didn't have a spot so I stopped.

    Elbow Out Ext. 3x15

    1x15@70
    1x15@70
    1x15@70

    Chest Supported Row 3x10

    1x10@115
    1x10@120
    1x10@125

    Face Pulls 3x15

    1x15@90
    1x15@90
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

    These all went pretty smooth. The hardest part of the dumbell fly's is getting them from the ground up by my chest so I can do them lol. My gym only goes up to 110 lbs for dumbells though which kind of sucks. In a month I'll be up to doing all 3 sets a 110 and when I want to increase after that I'm not sure what I'm going to do. I'll have to figure something out.

    Maybe some abs and cardio later.
    Last edited by Fighter_15; 05-27-2009 at 12:59 PM.

  8. #7
    Senior Member Fighter_15's Avatar
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    4/30/09

    Front Military Press 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205

    Curls 3x10

    1x10@110
    1x10@110
    1x10@110

    Shrugs 3x10

    1x10@335
    1x10@335
    1x10@335

  9. #8
    I Wanna Be Strong(er)
    Join Date
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    Strong stuff going on in here!
    i likey!
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  10. #9
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by SmallnWeaK View Post
    Strong stuff going on in here!
    i likey!
    Thanks man.

  11. #10
    Senior Member Fighter_15's Avatar
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    5/27/09

    ME BENCH DAY


    Floor Presses

    2x5@95
    1x5@135
    1x5@185
    1x3@205
    1x3@225
    1x1@245
    1x1@275
    1x1@305
    1x1@315
    1x1@320 - 5 LB PR. Might of been able to do more but decided to stop.

    Elbow Out Ext. 3x15

    1x15@70
    1x15@75
    1x15@75

    Chest Supported Row 3x10

    1x10@130
    1x10@130
    1x10@130

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

    Abs
    Last edited by Fighter_15; 05-27-2009 at 01:01 PM.

  12. #11
    Senior Member Fighter_15's Avatar
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    5/28/09

    Deadlift-work up to max 1

    1x5@0
    1x5@135
    1x5@185
    1x3@225
    1x3@275
    1x1@315
    1x1@335
    1x1@365
    1x1@385
    1x1@395-5 LB PR

    Front Military 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205

    Curls 3x15

    1x15@95
    1x15@95
    1x15@95

    Shrugs 3x15

    1x15@315
    1x15@315
    1x15@315

  13. #12
    Senior Member Fighter_15's Avatar
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    5/30/09

    DE BENCH DAY

    Speed Bench 6x4@60% - Three Grips

    1x4@198
    1x4@198
    1x4@198
    1x4@198
    1x4@198
    1x4@198

    Close Grip 5x5

    1x5@245
    1x5@245
    1x5@245
    1x5@245
    1x5@245 - Only got 3

    Overhead Triceps 2x20

    1x20@90
    1x20@90- Only got 10 the first time so I stopped then did a few more.

    I woke up sunday and my triceps were very sore. I think doing those Overhead's were what did it because I haven't done them in a while. I was happy I almost got all 5 sets at 245 though. I have slowly been going up every week on the close grip presses and it has definitely been helping my bench.

  14. #13
    Senior Member Fighter_15's Avatar
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    6/24/09

    ME BENCH DAY


    Floor Presses
    10 reps w/ bar
    1x5@95
    1x5@135
    1x5@205
    1x3@225
    1x1@275
    1x1@305
    1x1@315
    1x1@325 - 5 LB PR.
    1x1@330 - 10 LB PR.

    Elbow Out Ext. 3x15

    1x15@75
    1x15@75
    1x15@75

    Chest Supported Row 3x10

    1x10@140
    1x10@140
    1x10@140

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

    Abs

  15. #14
    Senior Member Fighter_15's Avatar
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    6/13/09

    ME BENCH DAY

    Flat Barbell Bench

    1x10 w/ bar
    2x5@95
    1x5@135
    1x5@185
    1x3@225
    1x1@275
    1x1@305
    1x1@315
    1x1@330
    1x1@335-5LB PR

    Elbow Out Ext. 3x15

    1x15@75
    1x15@75
    1x15@75

    Chest Supported Rows 3x10

    1x10@135
    1x10@135
    1x10@140

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x10

    1x8@100
    1x8@100
    1x8@100
    Last edited by Fighter_15; 06-25-2009 at 08:50 PM.

  16. #15
    Senior Member Fighter_15's Avatar
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    6/11/09

    ME DEADLIFT DAY

    DEADLIFT

    1x2@295

    1x3@235
    1x3@235
    1x3@235
    1x3@235
    1x3@235
    1x3@235
    1x3@235
    1x3@235

    CIRCUIT 3x8

    Stiff Leg Deadlifts- 135, 135, 205
    Bent Over Rows- 135, 135, 135
    Underhand Grip Pulldowns - 60, 70, 80
    Good Mornings - 135, 135, 135

    Abs
    Last edited by Fighter_15; 06-12-2009 at 07:26 PM.

  17. #16
    Senior Member Fighter_15's Avatar
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    2/10/10

    ME BENCH DAY

    Bench W/ Doubled up Mini bands

    10 reps w/ bar
    1x5@95
    1x5@135
    Added Bands
    1x5@185
    1x3@205
    1x1@225
    1x1@255
    1x1@275
    1x1@295
    1x1@305
    1x1@315 - 5LB PR!

    Elbow Out Extensions 3x15

    1x15@95
    1x15@95
    1x15@95

    Chest Supported Row 3x10

    1x10@180
    1x10@180
    1x10@180

    Face Pulls 3x15

    1x15@130
    1x15@130
    1x15@130

    Dumbell Press 3x12

    1x12@100
    1x12@100
    1x12@100

    Tricep Pushdowns 20x15x10

    Repped 225 to failure and did 50 pushups to finish

  18. #17
    Senior Member Fighter_15's Avatar
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    3/4/10

    ME DL DAY

    DL

    1x2@425

    Speed DL 3x3

    1x3@350
    1x3@350
    1x3@350

    Power Shrugs 3x5

    1x5@315
    1x5@315
    1x5@315

    Stiff Legged Deadlifts 3x5

    1x5@375
    1x5@380
    1x5@385

    Bent Over Rows 3x5

    1x5@210
    1x5@215
    1x5@215

    Underhand Grip Lat Pulldowns 3x5

    1x8@220
    1x8@220
    1x8@220

    Good Mornings 3x5

    1x5@245
    1x5@250
    1x5@255

    Front Military

    1x8@185
    1x5@210
    1x3@225
    1x1@260
    1x1@260
    1x1@260
    1x5@210

    Lateral Raises

    1x20@25
    1x20@25

    Shrugs

    1x20@225
    1x20@225

  19. #18
    Senior Member Fighter_15's Avatar
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    3/6/10

    DE BENCH DAY

    Flat Barbell Bench

    1x4@205-IOS
    1x4@205-IOS
    1x4@205-TLFS
    1x4@205-TLFS
    1x4@205-Power Ring
    1x4@205-Power Ring

    Close Grip 5x5

    1x5@295
    1x5@295
    1x5@300
    1x5@300
    1x5@300

    Elbow Out Extensions 2x20

    1x20@80
    1x20@80

    Curls 4 sets of 21's

    1x21@50
    1x21@50
    1x21@60
    1x21@60
    Last edited by Fighter_15; 03-09-2010 at 02:48 PM.

  20. #19
    Senior Member Fighter_15's Avatar
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    3/8/10

    ME SQUAT DAY

    SQUAT

    1x5@135
    1x5@225
    1x5@355
    1x5@355
    1x5@355
    1x5@355
    1x5@355

    Toe Raises

    2x30

    Abs
    Last edited by Fighter_15; 03-09-2010 at 02:49 PM.

  21. #20
    Senior Member Fighter_15's Avatar
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    3/13/10

    DE BENCH DAY

    Flat Barbell Bench

    1x4@205-IOS
    1x4@205-IOS
    1x4@205-TLFS
    1x4@205-TLFS
    1x4@205-Power Ring
    1x4@205-Power Ring

    Close Grip 5x5

    1x5@300
    1x5@300
    1x5@300
    1x5@300
    1x5@300

    Elbow Out Extensions 2x20

    1x20@80
    1x20@80

    Curls 4 sets of 21's

    1x21@50
    1x21@50
    1x21@60
    1x21@60

  22. #21
    Senior Member Fighter_15's Avatar
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    3/20/10

    DE BENCH DAY

    Flat Barbell Bench

    1x4@205-IOS
    1x4@205-IOS
    1x4@205-TLFS
    1x4@205-TLFS
    1x4@205-Power Ring
    1x4@205-Power Ring

    Close Grip 5x5

    1x5@300
    1x5@300
    1x5@305
    1x5@305
    1x5@305

    Elbow Out Extensions 2x20

    1x20@80
    1x20@80

    Curls 4 sets of 21's

    1x21@50
    1x21@50
    1x21@60
    1x21@60

  23. #22
    Senior Member Fighter_15's Avatar
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    3/23/10

    ME SQUAT DAY

    SQUAT

    1x5@135
    1x5@225
    1x3@315
    1x5@365
    1x5@365
    1x5@370
    1x5@370
    1x5@370

    Toe Raises

    2x30

    Abs

  24. #23
    WBB Team Captain Coke's Avatar
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    Quads ought to be standing out about right now, good job.

  25. #24
    Senior Member Fighter_15's Avatar
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    3/24/10

    WED. ME BENCH DAY

    2 Board work up to max 1

    10 reps w/bar
    1x5@95
    1x5@135
    1x3@185
    Added Boards
    1x1@225
    1x1@275
    1x1@315
    1x1@335
    1x1@350
    1x1@375
    1x1@390
    1x1@405
    1x1@410 - 5LB PR
    1x1@415 - 10LB PR

    4 Board Press Work up to Max 5

    1x5@345
    1x5@355
    1x5@365
    1x5@385
    1x5@395 - 5 LB PR

    Elbow Out Extensions 3x15

    1x15@95
    1x15@95
    1x15@95

    Chest Supported Rows 3x10

    1x10@185
    1x10@190
    1x10@190

    Face Pulls 3x15

    1x15@140
    1x15@150
    1x15@150

    225 Reps

    Tricep Pushdowns
    20x15x10x15

    Pushups

    50x25

  26. #25
    Senior Member Fighter_15's Avatar
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    4/14/10

    ME BENCH DAY

    Flat Barbell Bench

    1x10 w/ bar
    1x5@95
    1x5@135
    1x3@185
    1x1@225
    1x1@275
    1x1@315
    1x1@330
    1x1@345
    1x1@355
    1x1@365
    1x1@375
    1x1@385 - 5 LB PR KILLED IT
    1x1@395 - 15LB PR Got it fairly easy

    Elbow Out Ext. 3x15

    1x15@95
    1x15@95
    1x15@95

    Chest Supported Rows 3x10

    1x10@190
    1x10@195
    1x10@195

    Face Pulls 3x15

    1x15@150
    1x15@160
    1x15@160

    Dumbell Press 3x15

    1x15@100
    1x15@100
    1x10@100

    225 Reps

    Tricep Pushdowns 20x15x10x20

    50x25 Push-Ups
    Last edited by Fighter_15; 04-14-2010 at 07:18 PM.

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