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. #2126
    A gallon a day, everyday! ThomasG's Avatar
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    You still journaling on IM?
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
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  2. #2127
    LuNa
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    BB Curl
    LT: 10x42.5kg (95lbs) TT: 7x45kg (100lbs)
    LT: 12x35kg (75lbs) TT: 11x37.5kg (80lbs)

    I feel these more in my forearms than in my biceps. I pause at the top of each rep and control the negative but after the set my forearms feel really worked. Progress is also not that fast so i might have to swap this at one point.

    DB Hammer curl
    LT: 8x20's (45's) TT: 10x20's (45's)
    LT: 14x16's (35's) TT: 10x18's (40's)

    Standing calf raises
    LT: 8x145kg (320lbs) TT: 10x145kg (320lbs)
    LT: 9x125kg (275lbs) TT: 10x125kg (275lbs)

    I have maxed out our calf raise machine (it goes to 265lbs) and am now using a dip belt to use more weight. It isnt the best option though. I think i will have to switch to a DC style with slower negatives and a long bottom stretch. Happy with the calf progress so far, i even think they are my best body part.

    Leg curl
    LT: 11x120kg (265lbs) TT: 11x125kg (275lbs)
    LT: 12x100kg (220lbs) TT: 12x105kg (230lbs)

    Squats
    LT: 8x145kg (320lbs) TT: 8x150kg (330lbs)
    LT: 12x125kg (275lbs) TT: 12x130kg (285lbs)

    Very happy with squats. The reps with 330 were deep and felt great. I was really able to push my knees out which felt so much stronger and stable. My next short term goal is 350lbs.

  3. #2128
    LuNa
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    Quote Originally Posted by Coke View Post
    Good deal with the stretching...further strides will indeed be made Luna, looking forward to it.
    Thanks Coke. Stretching has really made a difference on how my muscles feel and look.

  4. #2129
    LuNa
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    Quote Originally Posted by ThomasG View Post
    You still journaling on IM?
    Yep. Hows things going? I know you had an injury but i seen you pulled a deadlift PR recently so i guess you are back 100%.

  5. #2130
    Moderator Brian Hopper's Avatar
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    Nice work Luna!!
    My Training Log
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  6. #2131
    WBB Team Captain Coke's Avatar
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    Good deal on the calf development. No need for more weight on the calf raise machine, most advance lifters suggest high reps for that movement anyways - try going with 15 to 20 reps or so and see how that goes.

  7. #2132
    LuNa
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    Last Fridays session

    HS decline press
    LT: 7x80kg (175lbs) TT: 6x80kg (175lbs)
    LT: 7x60kg (135lbs) TT: 8x60kg (135lbs)

    Smith BTN Press
    LT: 7x55kg (125lbs) TT: 8x55kg (125lbs)
    LT: 7x45kg (100lbs) TT: 12x45kg (100lbs)

    HS machine dips
    LT: N/A TT: 16x56kg (125lbs)
    LT: N/A TT: 11x49kg (110lbs)

    Low pulley cable row
    LT: 8xsetting 14 TT: 8xsetting 14
    LT: 11xsetting 12 TT: 10xsetting 13

    T-bars
    LT: 8x95kg (210lbs) TT: 8x95kg (210lbs)

    Not a good session. I got my ass kicked by the logbook. I decided to go on a cruise/deload after this session because i have been going back and forth about having one. I guess when progress stops and im mentally tired with lifting its a good time to take a break. I wont be going to the gym until Wednesday. Will do some cardio and then a light upper on thursday and a light lower session on Saturday. Im already feeling motiation coming back and my elbows and knees are starting to hurt less.

  8. #2133
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice work Luna!!
    Thaks Brian.

    Quote Originally Posted by Coke View Post
    Good deal on the calf development. No need for more weight on the calf raise machine, most advance lifters suggest high reps for that movement anyways - try going with 15 to 20 reps or so and see how that goes.
    Thanks for the suggestion Coke. I think i will go with a DC style training calfs and then switch it up with higher reps now and then.

  9. #2134
    WBB Team Captain Coke's Avatar
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    It is what it is bro, at least you are being smart about it - you will be bouncing back with more energy and drive.

  10. #2135
    Senior Member
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    Did I see a 20 rep set of DLs early in October? Those are brutal...be careful with the form breaking down though, thats what happened to me when I messed my back up...315x15 and my form slipped on the last two reps which kept me out of DLing till recently.

    Glad to see you at it still, bet you'll be back 100% next week after this "deload".

  11. #2136
    LuNa
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    Incline DB bench
    TT: 8x38's (84's)
    TT: 8x28's (62's)

    Smith high incline press
    TT: 8x50kg (110lbs)
    TT: 10x40kg (90lbs)

    Skull deads
    TT: 12x27kg (60lbs)
    TT: 8x21kg (46lbs)

    Rack chins
    TT: 8xBW+9kg (20lbs)
    TT: 8xBW

    Sumo rack pulls
    TT: 8x220kg (485lbs)
    TT: 12x205 (450lbs)

    Continued right where i left off before the deload. Normally i hate taking deloads because it takes a bit of time getting into it again and the weights are lower. This time the deload worked perfectly. Looking forward to the next session.

  12. #2137
    LuNa
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    Quote Originally Posted by Coke View Post
    It is what it is bro, at least you are being smart about it - you will be bouncing back with more energy and drive.
    Quote Originally Posted by borracho View Post
    Did I see a 20 rep set of DLs early in October? Those are brutal...be careful with the form breaking down though, thats what happened to me when I messed my back up...315x15 and my form slipped on the last two reps which kept me out of DLing till recently.

    Glad to see you at it still, bet you'll be back 100% next week after this "deload".
    The deload did the trick, feeling very good after the rest. Looking forward to some good progress over the coming weeks. Thanks guys!

  13. #2138
    Moderator Brian Hopper's Avatar
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    Nice session Luna!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  14. #2139
    LuNa
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    Time to do some backtracking. I wont post all of my previous sessions, but will give a quick summary of the changes:

    I started a more Westside oriented routine last week. My 3 days a week Upper/Lower was very draining and after getting a cold for the third time in 8 weeks i decided i needed a change. New training program is still Upper/Lower, but now has one ME upper, two ME lower and one RE upper day. Im still training 3 times a week with cardio done on rest days, but never before a lower session. An outline is below:

    LuNa's Westside influenced Story

    ME Upper
    ME Press Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95
    Meadows Rows 4 X 5-6
    RE Press Variant 3 X 5
    NG Pulldowns 4 X 5-6
    Preacher Curls 2 X 8-12 Superset DB Tricep Extension 2 X 15
    Cable Side Lateral's 2 X 15

    Off

    ME Lower
    ME Deadlift Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95%
    RE Squat Variant 4 X 5
    Weighted Hypers 2 X 8-12
    GHRs 2 X 8-12
    Cable Side Lateral's 2 X 15
    Abs

    Cardio
    Complexes / Hill Sprints / Incline walking / etc

    RE Upper
    RE Main Press Variant 3 X 8
    T-bar rows 4 X 8
    RE press variant 3 X 8
    Wide grip pulldowns 4 X 10
    Spider Curls 2 X 8-12 Superset DB Tricep Extension 2 X 15
    Cable Side Lateral's 2 X 15

    ME Squats
    ME Squat Variant 3 X 90%, 3 X 100%(102%-105% on PR attempts), 3 X 95%
    RE GM/Pull 4 X 10
    Weighted Hypers 2 X 8-12
    GHRs 2 X 8-12
    Cable Side Lateral's 2 X 15
    Abs

    Cardio
    Complexes / Hill Sprints / Incline walking / etc

    ME Press Variants: MG Bench, CG Bench, Incline Bench
    ME Deadlift Variants: Conventional Deadlift, Sumo Rack Pulls, Good Morning
    ME Squat Variants: Back Squat, Front Squat, Box Squat
    RE Squat variant: Any ME squat
    RE GM/Pull: Good Morning, SLDL, RDL
    RE Main Press variant: Any ME Press
    RE Press Variants: Any angle DB Press

    Cardio will be done on off days but not before ME Lower sessions.

    Schedule is:
    Monday: Cardio
    Tuesday: ME Upper
    Wednesday: off
    Thursday: ME Lower
    Friday: Cardio
    Saturday: RE Upper
    Sunday: Cardio or off
    Monday: off
    Tuesday: ME Lower

    repeat
    Last week, i hit 200x3 on bench and 440x3 on the deadlift. I am aiming for a 355x3 squat tonight. Goals are to get 300/400/500 before March next year. Bench will probably be the hardest to achieve but im going for it anyway.

    Diet wise, i am currently reducing calories slightly as my current training is less demanding than previous and the weight was coming on rather fast. Once i get to the new maintenance point i will slowly add cals as intensity picks up. Aiming for slow progress instead of my before 30lbs in 3 months.

  15. #2140
    WBB Team Captain Coke's Avatar
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    Nice and steady will do the trick man, glad to see you at it with a new plan to boot.

  16. #2141
    LuNa
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    ME Lower 12-6-2011

    Squats
    Warm ups
    Lots of BW squats
    3x5xBar
    2x5x60kg (135lbs)
    3x80kg (175lbs)
    3x110kg (245lbs)
    2x130kg (285lbs)
    Work sets
    3x150kg (330lbs)
    2x160kg (350lbs)
    3x150kg (330lbs)

    Goodmornings
    4x5x120kg (265lbs)

    Ghetto GHR's
    4x5xBW

    Back Raises
    2x12xBW+10kg (22lbs)

    Cable Side Laterals
    15x11,25kg (24lbs)
    12x11,25kg (24lbs)

    Squats were a little disappointing. My right hamstring was still pretty sore from the last lower session and it didnt get better during the warm-up. It didnt hurt while squatting so i just went on.
    The first workset felt pretty heavy. I have done 330x8 (which is quite some time ago) before so i was expecting this to be pretty easy.
    I then went for 355 because that has been a goal for a while. The first two reps were ok, the weight felt heavy as this was the first time i had anything over 330 on my back. I lowered into the hole on the third rep, lost tightness, and had to drop the bar on the safety pins.
    I decided to get 330 again for my last workset. The last rep was quite the struggle but i got it.
    I did learn from the failed rep though:
    - I need a lot more core work. I am not consistent at all with my ab training and im noticing it.
    - I need to drive my head in the bar hard when i reverse out of the hole.
    - GM's need to be a big part of my training for now

    Rest of the session was completed with short rest. I hope my workcapacity will increase fast.

  17. #2142
    LuNa
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    Quote Originally Posted by Coke View Post
    Nice and steady will do the trick man, glad to see you at it with a new plan to boot.
    I agree. It feels much, much better. Good to see you are still here motivating everyone!

  18. #2143
    House Lannister
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    Your goodmorning strength always amazes me. And I know you go down to pretty much parallel. Awesome.

  19. #2144
    LuNa
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    Quote Originally Posted by chevelle2291 View Post
    Your goodmorning strength always amazes me. And I know you go down to pretty much parallel. Awesome.
    Thanks a lot Ryan. Your strength to BW ratio always amazes me. I should be much stronger for the weight im carrying.

  20. #2145
    LuNa
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    Cardio 12-7-2011

    Standing cable crunch
    5x10x85kg (185lbs)

    Spread eagle sit ups
    2x12xBW

    Bike
    25 mins keeping HR around 140

    Stretch calves, hams, quads.

  21. #2146
    Moderator Brian Hopper's Avatar
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    Nice sessions Luna, hows the hammy feeling?
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  22. #2147
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice sessions Luna, hows the hammy feeling?
    It feels better. My whole lower body is sore but nothing extraordinary.

    Thanks Brian!

  23. #2148
    Moderator Brian Hopper's Avatar
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    That's good. I'm with you on the lower body soreness. I've been sore for awhile now, lol. All this extra work I'm doing is kicking my ass
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life

    AtLarge Nutrition Supplements
    Vanilla Gorilla

  24. #2149
    LuNa
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    ME Upper 12-8-2011

    Bench press
    Warm up:
    Barxmany
    3x5xbar
    5x40kg (90lbs)
    3x50kg (110lbs)
    3x60kg (135lbs)
    2x70kg (155lbs)
    1x80kg (175lbs)
    Work sets:
    3x85kg (185lbs)
    3x95kg (210lbs)
    3x90kg (200lbs)

    Meadows Rows
    4x5x40kg (90lbs)

    DB Incline press
    3x5x32's (70's)

    NG Pulldown
    4x5x84kg (185lbs)

    Preacher Curls Supersetted DB Tri ext.
    7x22kg (48lbs) | 13x14's (30's)
    7x22kg (48lbs) | 9x14's (30's)

    Cable side laterals
    15x11.25kg (25lbs)
    14x11.25kg (25lbs)

    DC Shoulder stretch: 60 seconds

    Bench is moving along nicely. The 210 was a good PR and i will be looking for 2pps next ME upper session. I am liking the setup so far. The lower reps is a nice change of pace. Already looking forward to the next session.

  25. #2150
    LuNa
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    Weight today was 104.2kg (229lbs). Weight is down 0.1kg (0.2lbs) so my current diet is right around maintenance. I will be switching one P+F meal to a slightly higher calorie P+C meal on cardio days. My diet at this moment has three different days:
    High carb
    Medium carb
    Low carb

    Its not based on certain % or calories but more on the number of P+C meals.
    High days: 8 meals, 7 are P+C
    Medium days: 7 meals, 3 are P+C
    Low days: 7 meals, 2 are P+C

    I am just playing around with my diet to see what the impact is of different meals.

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