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
    Senior Member benno's Avatar
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    Benno's Baby Got Back (BGB) Journal.

    Hey lads. Thanks for viewing my journal all comments will be very appreciated! Looking to pack on big muscle size! A lot of people in the forums suggested this was a really good routine which gave good results! Here it is, pretty much the same as the one suggested except a couple of exercises.

    4 Day Split:

    Day 1: Horizontal push pull, calves, and abs

    Thickness-Back:

    Rack pulls 5◊5 (direct, hard, strength range)
    Bent-over rows 3◊8 (hypertrophy range)

    Chest:

    Flat bench 5◊5
    Incline dumbbell press 3◊8
    Incline cable flyes 3◊10-12

    Calves: (soleus) 3◊12-20 seated calf raises. Pause at the bottom

    Abs: 3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.

    Quads:

    Squats 5◊5
    Leg press 3◊8

    Hamstrings:

    Leg curls 3-4 sets of 12-20

    Biceps:

    Standing EZ Barbell Curls 5◊5
    Seated alternating bicep curls 3◊8-12

    Day 3: Vertical push-pull, calves, abs

    Width-Back:

    Chins 5◊5
    Wide Grip Lat Pulldowns 3◊8-12

    Bent Over Side Laterals 3x10
    Seated Dumbbell Shoulder Press 5◊5
    Standing side laterals 3◊8

    Calves: (gastrocs) standing calf raises, 3◊8-10

    Abs: 3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.

    Hamstrings/glutes:

    Romanian Deadlifts 5◊5
    High foot placement leg press 3◊8

    Quads:

    Seated leg extensions 3◊12-20

    Triceps:

    Skullcrushers 5◊5
    Cable pressdowns 3◊8-12

    Wish me luck!
    Last edited by benno; 06-01-2009 at 02:47 AM.

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  3. #2
    Senior Member benno's Avatar
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    MONDAY: Horizontal push pull, calves, and abs

    First day of the program, felt awesome! Loved the rack pulls! Bring on next monday! Thanks WBB !

    Rack pulls 5◊5

    5 @ 160kg
    5 @ 180kg
    5 @ 180kg
    5 @ 190kg
    5 @ 200kg

    Felt really good, first time doing these! Really targeted Upper mid back and traps Weight was pretty off throughout the 5 sets, wasnt sure what weight to start as i havent done them before. Next week will be a huge improvement. First 3 sets were pretty easy.

    Bent-over rows 3◊8 (hypertrophy range)

    8 @ 60kg ( Too light )
    8 @ 70kg
    8 @ 70kg

    Flat bench 5◊5

    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg
    5 @ 80kg

    Incline dumbbell press 3◊8

    8 @ 27.5kg D/B's
    8 @ 30kg D/B's
    8 @ 30kg D/B's

    Incline dumbbell flyes 3◊10-12

    10 @ 15kg D/B's
    10 @ 15kg D/B's
    10 @ 15kg D/B's

    Calves: (soleus) 3◊12-20 seated calf raises. Pause at the bottom

    13 @ 50kg
    12 @ 50kg
    12 @ 50kg

    Abs: 3 sets of 8-12, weighted

    12 @ +10kg
    12 @ +10kg
    12 @ +10kg

    Total Calories Burnt: 912
    Total Time: 80mins
    Average Heart Rate: 136

    Workout did take a bit longer than i wanted to, but over time it will get much quicker. Overrall workout was really good!! Feeling pretty sore now

    Tomorrow ill be training: Quad dominant, hamstring accessory. Biceps

    Gonna be doing Squats for the first time, so wish me luck! Will start out light and work my way up.

    Will keep yous posted!
    Thanks, Benno
    Last edited by benno; 06-01-2009 at 03:05 AM.

  4. #3
    Risk10k Clifford Gillmore's Avatar
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    I'd still ditch the leg extensions and curls

    If you ever travel up to Perth and feel like training give me a holler!

  5. #4
    Senior Member benno's Avatar
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    Quote Originally Posted by Risk10k View Post
    I'd still ditch the leg extensions and curls

    If you ever travel up to Perth and feel like training give me a holler!
    Haha, might just stick with this for a bit and see how those exercises take toll. Does make perfect sense to replace little isolation exercises with bigger lifts though.

    Gimme a bit to get used to normal squats before i try front squats Also dont have a hack squat machine here in bunno, wish we did though! And Lunges always work well

    Yeah bro, ill hit u up when i come up haha. Prob gonna move to perth over the next yr or so. Wanna compete so cant get anywhere down here in the sticks

    Thanks for the post mate, you got a journal? Link me! Ill be watching.

    Benno

  6. #5
    Risk10k Clifford Gillmore's Avatar
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    Haha, don't need a machine for hack squats! Just deadlift with the bar behind you!! Thats a real hack sqaut

    I do keep a journal from time to time http://www.wannabebig.com/forums/sho...=76989&page=38

    Be warned I'm very weak at the moment, time off makes you a gurly man.

  7. #6
    Senior Member Meat_Head's Avatar
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    Great strength there on the rack pulls. The program looks awesome, it'll be interesting to see your results.
    Squat...Eat...Sleep...Grow...Repeat

  8. #7
    Senior Member benno's Avatar
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    TUESDAY: Quad dominant, hamstring accessory. Biceps.

    Workout was really good, think im in love with the squats Felt awesome on my legs! After the leg presses i felt pretty drained. And Risk you wanted me to do lunges in replacement to the leg curls AFTERWARDS, zzzzz Feeling pretty tired now, ready for a snooze Squat form seemed fine considering i never done em before, couldnt really feel any strain on the lower back and the knees which was good, i got one of the PT's to look at my form. Tomorrow is a off day, might throw in some light cardio though depending how the legs pull up. Anyways heres the workout:
    Day 2: Quad dominant, hamstring accessory. Biceps.

    Squats 5x5

    5 @ 80kg
    5 @ 90kg
    5 @ 90kg
    5 @ 100kg
    5 @ 100kg

    Wasnt sure what weight to start with considering ive never done em before. But 100kg felt pretty comfy for the first time

    45 Degree Leg Presses 3x8

    8 @ 290kg
    8 @ 300kg
    8 @ 300kg

    Going for 8 reps with 300kgs over two sets was my max after the squats. I was pretty spent after these..

    Leg curls 3x12-20

    20 @ 30kg
    18 @ 30kg
    12 @ 35kg

    Had to stop at 12 reps on the third set. My hammys were cramping big time!

    Standing EZ Barbell Curls 5◊5

    5 @ 50kg
    5 @ 50kg
    5 @ 50kg
    3 @ 50kg ( Was really tired time it came to this set )
    5 @ 40kg

    These felt pretty good over the first 3 sets. The fourth set my form got pretty ****ty, but not super horrible and only managed to get 3. Then just droped the weight to 40kg so i could pump out 5 good ones.

    Seated alternating bicep curls 3◊8-12

    9 each hand @ 15kg DB'S
    9 each hand @ 15kg DB'S
    9 each hand @ 15kg DB'S

    These felt good, gonna pump out 12 reps over the 3 sets next workout i hope

  9. #8
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by benno View Post
    And Risk you wanted me to do lunges in replacement to the leg curls AFTERWARDS
    Yeah, I'm an ass

    Check out www.fitday.com on how to track calories, you can add your own food items to it so you can very quickly track your macros. Its free to boot.



    Nice Squattin

  10. #9
    Senior Member benno's Avatar
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    Quote Originally Posted by Risk10k View Post
    Yeah, I'm an ass

    Check out www.fitday.com on how to track calories, you can add your own food items to it so you can very quickly track your macros. Its free to boot.



    Nice Squattin
    Ahhhh , Cheers bruz.

  11. #10
    Senior Member benno's Avatar
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    Okies, That was my eating plan for the day! Time to snooze! May goto the gym tomorrow to do some cardio, have to see how the legs pull up!

    Benno.

  12. #11
    Senior Member benno's Avatar
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    Quote Originally Posted by xMeat_Headx View Post
    Great strength there on the rack pulls. The program looks awesome, it'll be interesting to see your results.
    Hey bro, thanks! Very much appreciated. Yeah im hoping to see good gains over the next month with this workout.

  13. #12
    Senior Member benno's Avatar
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    Thought i'd post up my eating so far too

    Meal 1: 2 Packets of Oatmeal /w Skim Milk, 2 Scoop of Whey /w Skim Milk , 1 Banana, 2 Fish oil Tablets and 1 Gluscomine Tablet.

    Meal 2: Large bowl of a Chicken Stew - So veges ( Potato,Carrot,Onion etc..) with Cut up chicken breasts, 2 tbsp of Natural PB in 2 Sticks of Celary.

    Meal 3: Pre Workout 1 Scoop of Whey /w Skim Milk , 1 Banana , 3 Scoops of Superpump 250 by gaspari.

    Meal 4: Post Workout 2 Scoops of Whey /w Water , 1 Scoop of Size on by gaspari, 2 Pieces of Wholemeal Toast, 2 tbsp of Natural PB , 1 tbsp of margarine, 1 Yougart (Fat Free,No added sugar)

    Meal 5: Beef Stir fry and salad with cashews, few olives

    Meal 6: Roughly 200grams of Low-Fat Cottage Cheese, handful of almonds.

    Anyone got a rough idea of the calories im assuming?

    Thanks guys,
    Benno.
    Last edited by benno; 06-02-2009 at 07:14 AM.

  14. #13
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by benno View Post
    Thought i'd post up my eating so far too

    Anyone got a rough idea of the calories im assuming?

    Since I don't know the Macro and Caloric breakdown of your supps, I would make an estimate that you are taking in anywhere from 3,500 up to 4,200 calories, while getting in everything you need.

    Your diet looks good since adding weight is your goal.

    My one recommendation for your Diet, is to try and throw in a little more whole foods. Maybe something as small as 2 whole eggs and 2 egg whites with cheese, or make an omelette. You still have tuna, you can also utilize a nice treat by eatting yogurt with any type of nuts. What about some ground turkey, you can make hamburgers. Or my breakfast favorite, eggs and ground turkey, all protein and fat!

    The ultimate weight gaining meal.... Pancakes!!! You can throw in 1/2 a scoop of whey, while adding some chocolate chips, a few eggs, and then the milk, and you have a high calorie meal.

    Overall I like your diet, but that's my little bit of information/advice.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  15. #14
    Senior Member benno's Avatar
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    Quote Originally Posted by Time+Patience View Post
    Since I don't know the Macro and Caloric breakdown of your supps, I would make an estimate that you are taking in anywhere from 3,500 up to 4,200 calories, while getting in everything you need.

    Your diet looks good since adding weight is your goal.

    My one recommendation for your Diet, is to try and throw in a little more whole foods. Maybe something as small as 2 whole eggs and 2 egg whites with cheese, or make an omelette. You still have tuna, you can also utilize a nice treat by eatting yogurt with any type of nuts. What about some ground turkey, you can make hamburgers. Or my breakfast favorite, eggs and ground turkey, all protein and fat!

    The ultimate weight gaining meal.... Pancakes!!! You can throw in 1/2 a scoop of whey, while adding some chocolate chips, a few eggs, and then the milk, and you have a high calorie meal.

    Overall I like your diet, but that's my little bit of information/advice.
    Hey bro,

    Thanks for the weight gaining tips May have to try some of em out!! Ive been getting into omelettes bigtime, usually 3 whole eggs in it. Havent tryed the pancakes though

  16. #15
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by benno View Post
    Hey lads. Thanks for viewing my journal all comments will be very appreciated! Looking to pack on big muscle size! A lot of people in the forums suggested this was a really good routine which gave good results!

    4 Day Split:

    Day 1: Horizontal push pull, calves, and abs

    Day 2: Quad dominant, hamstring accessory. Biceps.

    Day 3: Vertical push-pull, calves, abs

    Day 4: Hamstring dominant, quad accessory. Triceps.

    Wish me luck!
    I really like the looks of this routine, I've already read about routine splits like these, maybe I'll try this after my current routine, or whenver I hit a plateau.

    My question is when are your off days? Is it a 4 day straight workout? If so you aren't giving your quads much time before you do the accessory days, and same goes with Back, Chest, and Delts. I'm assuming there is a rest day after Day 2, and then 1 or 2 more Days off after Day 4.

    Unless I missed that, could you tell me your days off.

    And if you learn to love those Rack Deads and Squats, then you will definitely see a size and strength increase.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  17. #16
    Senior Member benno's Avatar
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    THURSDAY: Vertical push-pull, calves, abs

    Today was probably my favourite workout considering shoulders is my favourite bodypart to train Everything felt really good and strong today, im very happy with this program! Thanks WBB! Heres the workout:

    Chins 5x5

    5 @ BW + 5kgs
    5 @ BW + 8kgs
    5 @ BW + 10kgs
    5 @ BW + 10kgs
    5 @ BW + 8kgs

    Wide Grip Lat Pulldowns 8-12

    8 @ 70kg
    10 @ 65kg
    8 @ 65kg

    Pullover Machine

    10 @ 57kg
    10 @ 57kg
    9 @ 57kg

    Bent Over Side Laterals 3x10

    10 @ 8kg DB'S
    10 @ 8kg DB'S
    10 @ 8kg DB'S

    Seated Dumbbell Shoulder Press 5◊5

    5 @ 32.5kg DB'S
    5 @ 32.5kg DB'S
    5 @ 32.5kg DB'S
    5 @ 27.5kg DB'S ( No spot , were too easy )
    5 @ 32.5kg DB'S

    The 32's i had a little bit of elbow support from a spoter, but didnt help with the push. Mainly with just a little bit of support with a couple of fingers either hand.

    Standing side laterals 3◊8

    8 @ 10kg DB'S
    8 @ 10kg DB'S
    8 @ 10kg DB'S

    Calves: (gastrocs) standing calf raises, 3◊8-10

    12 @ 125kg
    8 @ 135kg
    8 @ 135kg

    Abs: 3 sets of 8-12, weighted

    12 @ 12.5kgs
    12 @ 12.5kgs
    12 @ 12.5kgs

    Thats it, was a pretty fun workout! Lats are really tired from weighted chins

    Tomorrow is Hamstring dominant day so stay tuned!

    Thanks
    Benno

  18. #17
    Senior Member benno's Avatar
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    Quote Originally Posted by Time+Patience View Post
    I really like the looks of this routine, I've already read about routine splits like these, maybe I'll try this after my current routine, or whenver I hit a plateau.

    My question is when are your off days? Is it a 4 day straight workout? If so you aren't giving your quads much time before you do the accessory days, and same goes with Back, Chest, and Delts. I'm assuming there is a rest day after Day 2, and then 1 or 2 more Days off after Day 4.

    Unless I missed that, could you tell me your days off.

    And if you learn to love those Rack Deads and Squats, then you will definitely see a size and strength increase.
    Hey again

    Yeah mate your pretty spot on with the off days. I do workout 1&2 on Mon/Tues, have weds off then i do workout 3&4 and have the weekend off. I love this program already and ive only been on it for 4 days I find i have bulk energy when i train and never feel overtrained from other days cause the rest days are nicely spaced out. Yeah im really loving the squats and rack deads just from 1 workout on each, weights will be going up next week!

    Thanks for your comments and input!

  19. #18
    Risk10k Clifford Gillmore's Avatar
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    Its like 3$ for a generic carton of eggs, about 5$ for a mc muffin and a coffee. You gotta think relative

  20. #19
    Senior Member benno's Avatar
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    Quote Originally Posted by Risk10k View Post
    Its like 3$ for a generic carton of eggs, about 5$ for a mc muffin and a coffee. You gotta think relative
    Ha guess so I dont buy mc muffins though and coffee's!

  21. #20
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    Nice job my friend! Im going to use this rountine after SS. Eat more!!

  22. #21
    Senior Member benno's Avatar
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    Quote Originally Posted by Brian999 View Post
    Nice job my friend! Im going to use this rountine after SS. Eat more!!
    Thanks for your input Yeah m8, been pigging out!

  23. #22
    Senior Member benno's Avatar
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    FRIDAY: Hamstring dominant, quad accessory. Triceps.

    Workout again felt really great. Loved the Deads and Presses Will def be going heavier next workout. Legs feeling pretty tired and i also got skin fold test today too, im at 15% BF so im pretty happy with that. Heres the workout:

    Romanian Deadlifts (Stiffs) 5◊5

    5 @ 120kg
    5 @ 130kg
    5 @ 130kg
    5 @ 130kg
    5 @ 130kg

    Weight felt good but not super difficult, heavier next week! 3 Plates

    High foot placement leg press 3◊8

    8 @ 250kg ( Too light )
    8 @ 270kg
    8 @ 280kg

    Will be going heavier on these next week, felt good on the hams,glutes and groin though!

    Seated leg extensions 3◊12-20

    15 @ 70kg ( Found it hurting my knees a bit, so went lighter. )
    15 @ 57kg
    15 @ 57kg

    Legs were smashed!

    Skullcrushers 5◊5

    5 @ 30kg
    5 @ 32.5kg
    5 @ 32.5kg
    5 @ 32.5kg
    4 @ 35kg ( Didnt get the 5th up , next week! )

    Cable pressdowns 3◊8-12

    12 @ 59kg
    12 @ 59kg
    10 @ 59kg

    First week of my BGB routine completed. Loved every workout and feel im seeing results already! Many thanks to WBB and peace lads

    Benno

  24. #23
    Senior Member benno's Avatar
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    THURSDAY: Vertical push-pull, calves, abs

    Chins 5x5

    5 @ BW + 15kgs
    5 @ BW + 15kgs
    4 @ BW + 15kgs
    5 @ BW + 10kgs
    5 @ BW + 5kgs

    Wide Grip Lat Pulldowns 8-12

    10 @ 75kg
    8 @ 75kg
    10 @ 70kg

    Pullover Machine

    10 @ 64kg
    9 @ 64kg
    8 @ 64kg

    Bent Over Side Laterals 3x10

    10 @ 8kg DB'S
    10 @ 9kg DB'S
    10 @ 9kg DB'S

    Seated Dumbbell Shoulder Press 5◊5

    7 @ 32.5kg DB'S
    5 @ 35kg DB'S
    5 @ 35kg DB'S
    4 @ 35kg DB'S
    5 @ 32.5kg DB'S

    These have never felt so strong. Im over the moon with my shoulder strength, considering i was struggling with 32.5's last week!

    Standing side laterals 3◊8

    8 @ 12.5kg DB'S
    10 @ 10kg DB'S
    9 @ 10kg DB'S

    Calves: (gastrocs) standing calf raises, 3◊8-10

    10 @ 135kg
    10 @ 135kg
    10 @ 135kg

    Great workout! Shoulders felt so strong tonight, was really happy with them! Also chins are going on the increase too! Looking forward to SLDL's tomoz!!

    Till then,
    Peace!

    Benno

  25. #24
    Senior Member benno's Avatar
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    THURSDAY: Vertical push-pull, calves, abs

    BOLD IS A P/B

    Chins 5x5

    5 @ BW + 15kgs
    5 @ BW + 15kgs
    5 @ BW + 15kgs
    5 @ BW + 10kgs
    4 @ BW + 10kgs

    Wide Grip Lat Pulldowns 3x 8-12

    10 @ 75kg
    9 @ 75kg
    8 @ 70kg

    Dumbbell Pullovers

    8 @ 25kg
    8 @ 25kg
    8 @ 25kg

    Gave these a go for a bit of a feel. They went alrite! Different to the machine.

    Bent Over Side Laterals 3x10

    10 @ 9kg DB'S
    8 @ 10kg DB'S
    10 @ 8kg DB'S

    Seated Dumbbell Shoulder Press 5◊5

    5 @ 35kg DB'S
    5 @ 35kg DB'S
    5 @ 35kg DB'S
    5 @ 35kg DB'S
    6 @ 32.5kg DB'S



    Standing side laterals 3◊8

    8 @ 12.5kg DB'S
    10 @ 10kg DB'S
    9 @ 10kg DB'S

    Calves: (gastrocs) standing calf raises, 3◊8-10

    10 @ 145kg
    8 @ 145kg
    8 @ 145kg

    Last nights workout was a goodie! Shoulders are really coming on! Gonna go for 5x5 @ 35Kg D/BS nextweek! Chins are feeling slightly easyer, and pulldowns are feeling much better. Bring on SLDL'S , Leg press and triceps today

    Till then,
    Peace!
    Benno.
    Last edited by benno; 06-25-2009 at 11:27 PM.

  26. #25
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by benno View Post
    BOLD IS A P/B

    4 @ BW + 10kgs

    Dumbbell Pullovers

    Gave these a go for a bit of a feel. They went alrite! Different to the machine.

    Calves: (gastrocs) standing calf raises, 3◊8-10

    10 @ 145kg
    8 @ 145kg
    8 @ 145kg

    Last nights workout was a goodie! Shoulders are really coming on! Gonna go for 5x5 @ 35Kg D/BS nextweek! Chins are feeling slightly easyer, and pulldowns are feeling much better. Bring on SLDL'S , Leg press and triceps today
    It's a different feel doing Low Rep Pullups isn't it? The added weight is hard to do.

    I got on the Pullover bandwagon when I was younger, after I heard about the "wonders" it did for Arnold. I can say I have a rather large sized chest and chest girth, not sure how much can be credited to the Pullovers or genetics?

    On those Calve Raises, if the Bold means a PR, then how is 8 reps at 145 KG a PR after you just did 10 reps? You know once you pass the one #, the lower ones are no longer your PR. Come on!!

    Nice Work so far.
    Last edited by Time+Patience; 06-27-2009 at 08:56 PM.
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    Consistency is the key to success within this sport...

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