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. #26
    Small guy depotman's Avatar
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    Workout for 8-12-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 3
    Working Sets
    170 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    100 x 5
    Working Sets
    140 x 5 - put to much on the bar, was trying to put 130. Nice to know I can put 140 up 5 times.
    130 x 5 x 2

    I'm fairly happy with my bench progression right now. It seems to be going up

    Dead Lift
    45 x 5 x 7
    95 x 6
    135 x 5
    155 x 5
    Working Sets
    190 x 5

    Dips
    BW x 12
    BW x 5
    BW x 5

    Sit Ups
    BW x 20
    BW x 10
    BW x 10

  2. #27
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by depotman View Post
    I'm fairly happy with my bench progression right now. It seems to be going up ...
    You should be well pleased with the progress bro, props.

  3. #28
    Senior Member benno's Avatar
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    Quote Originally Posted by depotman View Post
    ^^ Thanks guys for the kind words and encouragement. Every little bit helps when you're a beginner .

    My biggest obstacle right now is the fact that I try to live a vegan lifestyle diet wise. I keep to it pretty well during the week (generally we eat out on the weekend, where I will splurge on some nice meals), which makes it hard to get the calories and protein during the week I need for size and strength.

    I'd guess I am pulling in around 120 grams of protein and possibly 2000 calories a day. I know I should be eating more of both, especially the calories, and this is something I am trying to address currently. It's just hard to get a lot of clean calories in avoiding most animal products during the week.

    I know a lot of people might poke fun at some of the above, so I'll get back to posting what everyone has in common here which is working out and lifting weights.

    Workout for 8-3-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 4
    Working Set
    175 x 5 x 3 (Since reading the SS book and learning the proper form which allowed me to go a lot further then parallel, it set back my lifting and I had to take off 10-15 lbs or so because I was using more/different muscles by going well below parallel. Coming up from almost a deep siting position using a lot more muscles then just coming up from parallel. These muscles needed to be worked to keep up with the weight I was using before. I'm pleased to say now things are picking back up and 175 x 3 is the best I have done since starting a month and a half ago. Hooray for learning the correct form and progressing.)

    Bench
    45 x 5 x 2
    70 x 5
    95 x 5
    Working Sets
    125 x 5 x 3 (best lift since starting. I've upped this 20 lbs since starting a month and a half ago)

    Dead Lift
    45 x 5
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    195 x 3 (I need some help here. I can lift this amount of weight but after 2-3 reps I cannot hold onto the bar. I cannot keep my grip on the bar, I am going to ask the site what exercizes I can do to improve my grip strength)
    185 x 2 (took 10 lbs off as grip was not holding)

    Dips
    BW x 10
    BW x 5
    BW x 5

    Sit Ups
    BW x 15
    BW x 12

    Planks
    BW for about 30 sec x 3


    A little mini rant here - Most people who do squats while I am in the gym end up putting a lot more weight then me on the bar, which is fine. I am there for my own benefit. I am currently doing 175 x 5 x 3, but I go down as far as possible. Way below parallel. There are a lot of guys who will load up the bar with 250lbs + but they only do a partial squat, they come no where near parallel. I mean I know they look strong by having 2 x 45 plates on each side, but I wonder if they know they would be working out there muscles so much more by doing the lift properly.

    Same goes for other exercizes I do. My additional workouts I do are dips and pull ups. I like to hang from the bar and pull myself all the way up, then come all the way down as far as possible and then do another pull up. Then you have guys who can do a bunch of pull ups but they either don't go down all the way, or they don't pull up all the way.

    There is something to be said for doing exercizes the correct way. Truth be told 80% of the people at my gym don't lift the correct way. However they are in the gym putting in effort to keep their body in shape, so I am respectful of that and I keep my thoughts to myself.

    End of mini rant.
    Depot, your right.

    There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

    Also, you really need to be eating more. What about protein shakes?

    Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!

  4. #29
    Small guy depotman's Avatar
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    Workout for 8-14-09.

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    170 x 5 x 3

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    70 x 5 x 3

    Power Cleans
    45 x 5 x 2
    75 x 3
    95 x 3
    115 x 3 x 5

    Pull Ups
    BW x 9
    BW x 5
    BW x 3

    Sit Ups
    BW x 20
    BW x 13

    Planks
    BW x 30 sec x 3

  5. #30
    Small guy depotman's Avatar
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    Workout for 8-17-09

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 3
    Working Sets
    175 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    100 x 5
    Working Sets
    135 x 5 x 3 - new PR and this was a personal mini goal I have had. Since I've been lifting I've wanted to be able to put two 45 lb plates on each side and push out a working set. My bench progression the last three times in the gym has been 125 x 5 x 3, 130 x 5 x 3, and 135 x 5 x 3. I'm really enjoying the progress. To bad I'm getting married this friday and going on a honey moon I hope my progress doesn't fall off to bad.

    Dead Lift
    45 x 7
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    195 x 5

    Dips
    BW x 11
    BW x 5
    BW x 4

    Sit Ups
    BW x 23
    BW x 10

    Planks
    BW x 30 x 2

  6. #31
    Small guy depotman's Avatar
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    Quote Originally Posted by CoCoa View Post
    You should be well pleased with the progress bro, props.
    Thanks for the kind words.

  7. #32
    Small guy depotman's Avatar
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    Quote Originally Posted by benno View Post
    Depot, your right.

    There are always other members doing exercises incorrectly and doing ****ty cheat reps. Get your form down packed, depths etc. Then work your way up! You have the right ideas though which is good Who cares if your weight is less than others, everyone needs to start somewhere and your gains will be HUGE by doing full movements compared to partial ****.

    Also, you really need to be eating more. What about protein shakes?

    Great work mate, keep at it. Master those big compounds. (Bench/Squat/Deads. ) To build a good platform!
    What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.

    Again as long as they are at the gym is really what matters but it's still funny to see.

    I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?

    I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.

    My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.

    Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165-168, and I think I'm at 170-172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.

    Anyhow I appreciate the comments. I hope everything is going well for you.
    Last edited by depotman; 08-18-2009 at 12:15 PM.

  8. #33
    Small guy depotman's Avatar
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    Workout for 8-20-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    180 x 5 x 3

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    75 x 5 x 3

    Power Clean
    45 x 5
    65 x 5
    85 x 5
    Working Sets
    120 x 3 x 2
    115 x 3 x 3

    Pull Ups
    BW x 10
    BW x 6
    BW x 3
    Last edited by depotman; 09-03-2009 at 01:22 PM.

  9. #34
    Small guy depotman's Avatar
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    Workout for 8-22-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 4
    Working Sets
    180 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    135 x 5 x 2 Ran out of time and the gym closed up so I could not complete all of my workout .

  10. #35
    Small guy depotman's Avatar
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    Got married on the 21st of Aug and was gone on a Honey moon for 6 days. So I did not workout for over a week and I ate pretty poorly while I was away. I did not feel right not working out for a week. It becomes kind of an addiction. Glad to be back.

    Back in the gym - 8-31-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    180 x 5 x 3

    Bench
    45 x 5 x 2
    75 x 5
    95 x 5
    Working Sets
    135 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    135 x 3
    165 x 2
    Working Sets
    200 x 5

    Dips
    BW x 10
    BW x 5
    BW x 6

    Sit ups
    BW x 33

    Side Bends
    BW x 10 x 2 each side
    Last edited by depotman; 09-03-2009 at 01:30 PM.

  11. #36
    Small guy depotman's Avatar
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    Workout for 9-2

    Squat
    45 x 5 x 2
    95 x 5
    125 x 5
    155 x 3
    Working Sets
    185 x 5 x 3

    SOHP
    30 x 5
    40 x 5
    50 x 5
    Working Sets
    80 x 5 x 3

    Power Clean
    45 x 5
    85 x 5
    Working Sets
    120 x 3 x 3 - Ran out of time so had to skip last two sets .

    Pull Ups
    BW x 10
    BW x 6
    BW x 4
    Last edited by depotman; 09-03-2009 at 01:30 PM.

  12. #37
    Small guy depotman's Avatar
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    Workout for 9-4-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 3
    165 x 2
    Working Sets
    190 x 5 x 3

    Bench
    45 x 5 x 2
    70 x 5
    95 x 3
    115 x 2
    Working Sets
    140 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    155 x 3
    185 x 2
    Working Sets
    205 x 5

    Dips
    BW x 10
    BW x 6
    BW x 4
    Last edited by depotman; 09-10-2009 at 09:58 AM.

  13. #38
    Small guy depotman's Avatar
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    Monday was Labor day and the gym wasn't open very long so I missed my workout on Monday 9-7-09.

    Workout for 9-9-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 4
    165 x 3
    Working Sets
    195 x 5 x 3

    Bench
    45 x 5 x 2
    85 x 5
    125 x 3
    Working Sets
    140 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    155 x 3
    185 x 2
    Working Sets
    210 x 5

    Dips
    BW x 11
    BW x 5
    BW x 4

    Sit Ups - BW x 30
    Side Bends - BW 15 x 2 each side

  14. #39
    Small guy depotman's Avatar
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    Workout for 9-11-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    200 x 5
    195 x 5 x 2

    SOHP
    30 x 5
    50 x 5
    Working Sets
    80 x 5

    Power Clean
    45 x 5
    95 x 5
    Working Sets
    125 x 3 x 5

    Pull ups
    BW x 10
    BW x 6
    BW x 4

    Situps BW x 30
    Planks x 2
    Last edited by depotman; 09-14-2009 at 06:58 AM.

  15. #40
    Small guy depotman's Avatar
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    Workout for 9-14-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    190 x 5 x 3

    Bench
    45 x 5
    75 x 5
    115 x 5
    Working Sets
    140 x 5 x 3 - all solid reps, I will be putting 5 more lbs on the bar next bench workout.

    Deadlift
    45 x 5
    95 x 5
    155 x 3
    185 x 2
    Working Sets
    215 x 5

    Dips
    BW x 11
    BW x 8
    BW x 5

    Situps x 30
    Planks x 2
    Last edited by depotman; 09-14-2009 at 07:13 PM.

  16. #41
    Senior Member benno's Avatar
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    Quote Originally Posted by depotman View Post
    What's funny is the more I am at the gym, the more I see the funky lifts people do. 95% of the people I watch do squats at my gym use the smith machine and only go down half way. This is especially funny when they load the bar down with a ton of weight.

    Again as long as they are at the gym is really what matters but it's still funny to see.

    I also see people doing Standing Overhead Presses but only coming down untill their arms are parallel with the floor, I usually take the barbell all the way down to my collar bone. Which is where I start from, I want to make sure I am getting full ROM. Am I doing this right by taking the bar down this far?

    I usually Drink around 2 protein shakes a day, which consist of 50 grams of protein, 4 strawberries, 1 banana, Soy milk, and a blend of super fruit (goji, acai, etc) in powder form. So I get around 100 grams of protein just from shakes.

    My main problem is I don't eat enough calories. Before working out I probably ate around 1500 cals a day, maybe less. I am trying to eat more but I doubt I am putting down 2000+ cals.

    Right now I am gaining muscle (gaining lots of definiton) and increasing the weight on my lifts, but I am not really gaining any weight. I stared around 165-168, and I think I'm at 170-172. I figure I must be losing what little fat I have and gaining some muscle to help even things out.

    Anyhow I appreciate the comments. I hope everything is going well for you.
    Depot,

    First of all, Congratz on the marriage bro!

    Your exactly right, most people that do squat at my gym use the smith machine, haha clueless people.

    Standing overhead press, yes you want to be getting full range of motion. Im bringing it down to my upper chest / collar bones. Always do proper full reps on everything, dont cheat!

    Its good to hear that your packing on some mass, good stuff! How is your grip strength with your deadlifts now? Hope your not using straps!

    You'll be massive in no time, keep hitting up those big compounds and eat eat eat!

  17. #42
    Small guy depotman's Avatar
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    Quote Originally Posted by benno View Post
    Depot,

    First of all, Congratz on the marriage bro!

    Your exactly right, most people that do squat at my gym use the smith machine, haha clueless people.

    Standing overhead press, yes you want to be getting full range of motion. Im bringing it down to my upper chest / collar bones. Always do proper full reps on everything, dont cheat!

    Its good to hear that your packing on some mass, good stuff! How is your grip strength with your deadlifts now? Hope your not using straps!

    You'll be massive in no time, keep hitting up those big compounds and eat eat eat!
    Thanks for the kind words. Marriage has been great so far, and I know it will continue to be so.

    Nice to hear I am on the right track when doing my SOHP. I figured full range of motion was better then not, but wanted to double check. I assume this also applies to some other exercises I do, like dips, pull ups and chin ups.

    I always see people only going half way down or a little below on their dips like they are trying to focus on working just the tricep or something. I always go all the way down for them. Same with chin and pull ups, full ROM. Only reason I ask is because, like I said I don't really ever see people doing full ROM on those.

    My grip on Deadlifts has been great with no problems and I am putting on more weight pretty much every lift. The staggering grip stance did the trick. Previously I was keeping both my hands with palms facing me, when I tried reversing one it made a hell of a difference. Then I overheard a guy talking about that's how olympic lifters deadlift and that they twist the bar to where it locks and helps keep your grip tight.

    The only thing from here I would like to try is using chalk. I figure it would add more help and also help when doing pull ups. The pull up bar is serated and can kind of punish your calluses, I imagine chalk would help with that.

    Anyhow thanks for posting in my journal, I'll be sure to check yours out and ad some encouragement.

  18. #43
    Small guy depotman's Avatar
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    Missed two workouts on 9-16 and 9-19 due to Jury duty and it straight wearing me out. Back in the gym on 9-21, here is the workout.

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    190 x 5 x 3

    SOHP
    30 x 5
    50 x 5
    60 x 3
    Working Sets
    90 x 5 x 2 to heavy and poor form putting it up.
    80 x 5

    Power Cleans
    45 x 5
    95 x 4
    Working Sets
    125 x 3 x 5

    Pull Ups
    BW x 10
    BW x 6
    BW x 5
    Last edited by depotman; 09-27-2009 at 12:51 AM.

  19. #44
    Small guy depotman's Avatar
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    Workout for 9-23

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 5
    Working Sets
    195 x 5 x 3

    Bench
    45 x 5 x 2
    85 x 5
    115 x 5
    Working Sets
    145 x 5 x 3

    Dead Lift
    45 x 5
    95 x 5
    135 x 4
    185 x 3
    Working Sets
    220 x 5

    Dips
    BW x 10
    BW x 6
    BW x 5

    Planks
    BW x 3
    Last edited by depotman; 09-27-2009 at 12:55 AM.

  20. #45
    Small guy depotman's Avatar
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    Workout for 9-25-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 5
    Working Sets
    190 x 5 x 2
    185 x 5 x 1

    SOHP
    30 x 5
    40 x 5
    60 x 3
    Working Sets
    85 x 5
    80 x 5 x 2

    Power Cleans
    45 x 5
    95 x 4
    Working Sets
    125 x 3 x 5

    Pull Ups
    BW x 10
    BW x 6
    BW x 5

    Sit ups
    BW x 20
    BW x 15

    Side bends
    BW x 15 for each side

  21. #46
    Small guy depotman's Avatar
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    Workout for 9-28-09

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 3
    Working Sets
    175 x 5 x 3 - Deloaded a bit to work on my form a bit.

    Bench
    45 x 5
    75 x 5
    115 x 5
    Working Sets
    145 x 5 x 3

    Deadlift
    95 x 5
    135 x 5
    185 x 5
    205 x 3
    Working Sets
    225 x 5

    Dips
    BW x 10
    BW x 5

  22. #47
    Senior Member benno's Avatar
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    Good work in here mate, keep it up! You should reach your 2010 goals EASY.

  23. #48
    Small guy depotman's Avatar
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    Workout for 10-2

    Squats
    45 x 5 x 2
    95 x 5
    135 x 5
    155 x 4
    Working Sets
    180 x 5 x 3

    SOHP
    30 x 5
    50 x 5
    60 x 3
    Working Sets
    85 x 5 x 1
    80 x 5 x 2

    Power Cleans
    45 x 3
    85 x 3
    115 x 3
    135 x 3 x 5

    Pull Ups
    BW x 10
    BW x 6
    BW x 3

  24. #49
    Small guy depotman's Avatar
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    Workout 10-7-09

    Squats
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    185 x 5 x 3

    Bench
    45 x 5
    85 x 5
    115 x 5
    Working Sets
    145 x 5 x 3

    Dead Lifts
    45 x 5
    95 x 5
    135 x 5
    185 x 4
    205 x 3
    Working Sets
    230 x 5

    Dips
    BW x 10
    BW x 6
    BW x 3
    Last edited by depotman; 10-08-2009 at 01:31 PM.

  25. #50
    Small guy depotman's Avatar
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    Workout for 10-9-09 - Reps x Sets

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    165 x 3
    Working Sets
    185 x 5 x 3

    SOHP
    30 x 5
    50 x 5
    60 x 5
    Working Sets
    80 x 5 x 3

    Power Cleans
    85 x 5
    115 x 3
    130 x 5 x 3

    Pull Ups
    BW x 10
    BW x 6
    BW x 3

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