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. #51
    Small guy depotman's Avatar
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    Workout for 10-19-09 First day of the Texas Method.

    Sets x Reps. Volume day.

    Power Cleans
    45 x 5, 70 x 4, 95 x 4
    Working Sets
    135 x 5 x 2

    Squats
    45 x 5, 95 x 5, 135 x 4,
    Working Sets
    165 x 5, 155 x 5 x 4

    Bench
    45 x 5, 95 x 5
    Working Sets
    125 x 5, 115 x 5 x 4

    Dead Lifts
    95 x 5, 135 x 5, 185 x 5
    Working Set
    235 x 5

    Great workout, was nice to mix things up. Can't wait for Wednesday to come around.

  2. #52
    Small guy depotman's Avatar
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    Workout for Wed 10-21-09 Texas Method

    Recovery day

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

    SOHP
    30 x 5, 50 x 5, 60 x 5
    Working Sets
    85 x 5, 80 x 4, 70 x 5

    Good Mornings
    45 x 10
    65 x 8 x 3

    Pull Ups
    BW x 10
    BW x 6
    Last edited by depotman; 10-28-2009 at 12:19 PM.

  3. #53
    Small guy depotman's Avatar
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    Workout for Mon 10-26-2009 Texas Method - Volume day.

    Squat
    45 x 5 x 2, 95 x 5, 135 x 5
    Working Sets
    160 x 5 x 3

    Power Cleans
    65 x 5, 85 x 5, 115 x 3, 135 x 2 x 5

    Bench
    65 x 5, 85 x 5, 105 x 5
    Working Sets
    120 x 5 x 5

    Dead Lift
    95 x 5, 135 x 5, 185 x 5, 215 x 3
    Working Set
    240 x 5 (PR)
    Last edited by depotman; 10-30-2009 at 07:36 AM.

  4. #54
    Small guy depotman's Avatar
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    Workout for Wed 28, 2009 TM - Recovery day.

    Squat
    45 x 5, 95 x 5, 135 x 4
    Working Sets
    155 x 2 x 5 (80% of 5RM)

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

    Good Mornings
    45 x 5
    Working Sets
    70 x 3 x 8

    Pull Ups
    BW x 10
    BW x 4

  5. #55
    Wannabebig Member shutUpAndSquat's Avatar
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    i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.
    my texas method training log

  6. #56
    Small guy depotman's Avatar
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    Quote Originally Posted by shutUpAndSquat View Post
    i'm doing texas too. So i think i'll follow your log. I hope this will help us to share some usefull knowledge.
    Sounds good man, I'll peep in on your journal to see your progress. Good luck.

  7. #57
    Small guy depotman's Avatar
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    TM Workout for Friday 10-30-09 Intensity day

    Squat
    45 x 2 x 5, 95 x 5, 135 x 5, 155 x 5
    Working Set
    200 x 5

    Bench
    45 x 2 x 5, 85 x 5, 105 x 5, 125 x 5
    Working Set
    160 x 5 (put up 3, then had to be spotted for the last 2. Will do 155 next time)

    Dips
    BW x 8, BW x 5

    10 min on the treadmill.

  8. #58
    Small guy depotman's Avatar
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    Stop lifting for three months or so and back in today.

    Workout for 1-29-10

    Starting Strength

    Squat
    45 x 5 x 2
    95 x 5
    135 x 5
    Working Set
    165 x 5

    Bench
    45 x 5
    75 x 5
    105 x 5
    Working Set
    135 x 5, 130 x 4, 125 x 5

    Deadlift
    45 x 5
    95 x 5
    135 x 5
    185 x 5
    Working Set
    200 x 5

    Dips
    BW x 4
    BW x 2
    Last edited by depotman; 01-29-2010 at 10:36 PM.

  9. #59
    Small guy depotman's Avatar
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    Arm workout for Sat 4-16-10

    A1 Close Bench
    45 x 10
    55 x 10
    65 x 8
    Working Sets (5 x 4-6)
    95 x6/6/6/7/7

    A2 Pull Ups
    Assisted weight using 105 x 5
    Assisted weight using 85 x 5
    Assisted weight using 55 x 5
    Working Set (5 x 4-6)
    Body Weight x 5/5/4/4

    B1 Dips
    Working Set (4 x 8-11)
    Assisted weight using 85 x 8
    Assisted weight using 70 x 11
    Assisted weight using 25 x 8

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    40 x 10, 50 x 8/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    15 x 15, 20 x 15

    C2 Hammer Curls
    Working Set (3 x 9-15)
    15 x 9, 15 x 9
    Last edited by depotman; 04-27-2010 at 11:08 AM.

  10. #60
    Small guy depotman's Avatar
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    Arm workout for Sun 4-25-10

    A1 Close Bench
    45 x 10
    65 x 8
    Working Sets (5 x 4-6)
    105 x6, 105 x 7/7/7/7

    A2 Pull Ups
    Assisted weight using 115 x 8
    Assisted weight using 70
    Working Set (5 x 4-6)
    Body Weight x 4/4/4/4/3

    B1 Dips
    Working Set (4 x 8-11)
    Assisted weight using 40 x 8/8/8
    Assisted weight using 25 x 9

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    50 x 8/8/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 13, 35 x 9

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9

  11. #61
    Small guy depotman's Avatar
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    Arm workout for Sun 5-2-10

    A1 Close Bench
    45 x 8
    65 x 8
    85 x 6
    Working Sets (5 x 4-6)
    115 x6/6/6/7/7

    A2 Pull Ups
    Assisted weight using 160 x 5
    Assisted weight using 100 x 4
    Working Set (5 x 4-6)
    Body Weight x 4/4/4/4/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7, Assisted weight using 25 x 8, BW x 8/6

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    50 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    35 x 6 + 30 x 3, 30 x 13, 30 x 12

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9
    Last edited by depotman; 05-03-2010 at 02:14 PM.

  12. #62
    Small guy depotman's Avatar
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    First workout for the Vertical Mastery Program on 5-6-10. Went very well and I liked the workout as a whole. The Glute Ham Raises are a killer man. Will be nice when I can do them real clean without any help.

    Here is the workout

    Sets / Reps / recommended weight
    Box Squats 145 x 4 x 4
    Step ups 45 x 4 x 4
    GHR BW x 4 x 4 - These are a real killer man.
    Hang Clean 65 x 5 x 3
    Reactive Split Squat 45 x 4 x 4 - I could feel a good burn on these and I know I am going to like them the more I do em and the more weight I put on the bar.

    I Really like the workout except the Step ups didn't seem like they were really do anything muscle stimulation wise. Could be because there was not enough weight being used or I was doing them wrong

    I do think that the weights recommended for the first week are fairly low on most of the lifts. The weight is suppose to increase each week but I might increase it 10 lbs over what is recommended next workout and go from there.

    Looking forward to the next workout.

    http://www.defrancostraining.com/ask-joe.html
    Last edited by depotman; 05-07-2010 at 03:23 PM.

  13. #63
    Small guy depotman's Avatar
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    Unfortunately I did not do my vert leg workout on Saturday as planned. My legs were still toast from the workout I did on Thursday, and I had been doing some serious yard work on Friday and Saturday so my legs were getting some work from that. I hope I'm good to go at it again this Thursday.

    Also had to skip my arms workout over the weekend and will do it this Tuesday.

  14. #64
    Small guy depotman's Avatar
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    Arm workout for Sun 5-12-10

    A1 Close Bench
    45 x 8 x 2
    70 x 6
    100 x 3
    Working Sets (5 x 4-6)
    120 x 7/6/6/6/6

    A2 Pull Ups
    Assisted weight using 100 x 5
    Assisted weight using 70 x 4
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/4/3/3

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7/6/7/7

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 8/8/7/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 12/13/13

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/8

    I sprained my ankle playing ball on Monday so I'm not sure if I will be able to do my vert workout tomorrow, we'll see.

  15. #65
    Small guy depotman's Avatar
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    Vert Workout for 5-13-10

    Paused Jump Squat - 25 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump 4 x 5 x BW
    Seated Box Jump 4 x 5 x BW

    Vert Workout for 5-15-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 125 x 5

    Box Squats 150 x 4 x 4
    Step ups 55 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 65 x 5 x 3
    Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.
    Last edited by depotman; 05-22-2010 at 11:53 PM.

  16. #66
    Small guy depotman's Avatar
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    Sprained my ankle again playing ball and could not workout until today, so I had to do both of my weekly Vert workouts today.

    Vert Workout for 5-22-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 125 x 5

    Box Squats 155 x 4 x 4
    Step ups 55 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 70 x 5 x 3
    Reactive Split Squat 40 x 4 x 4 - These really get the sweat going.
    Paused Jump Squat - 25 x 3 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump 4 x 5 x BW
    Last edited by depotman; 05-22-2010 at 11:52 PM.

  17. #67
    Small guy depotman's Avatar
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    Arm workout for Sun 5-23-10

    A1 Close Bench
    45 x 8 x 2, 70 x 6, 95 x 3
    Working Sets (5 x 4-6)
    130 x 5/5/5/5/5

    A2 Pull Ups
    Assisted weight using 100 x 4
    Assisted weight using 70 x 3
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/5/4/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 8/8/5/5

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 15/13/10

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9/9

  18. #68
    Small guy depotman's Avatar
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    Vert Workout for 5-27-10

    Hang Cleans 70 x 5 x 3
    Paused Jump Squat - 25 x 4 x 6
    Plyo Lunge - 15 x 3 x 5
    Box Jump BW x 4 x 5
    Seated Box Jump BW x 4 x 5

    Vert Workout for 5-29-10

    Warm up with Squats
    45 x 2 x 5, 95 x 5, 135 x 5

    Box Squats 160 x 4 x 4
    Step ups 60 x 4 x 4
    GHR BW x 4 x 4 - Still a killer.
    Hang Clean 70 x 5 x 3
    Reactive Split Squat 45 x 4 x 4 - These really get the sweat going.

  19. #69
    Small guy depotman's Avatar
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    Arm workout for Sun 5-30-10

    A1 Close Bench
    45 x 2 x 5, 70 x 5, 95 x 3
    Working Sets (5 x 4-6)
    130 x 6/6/6/6/6

    A2 Pull Ups
    Assisted weight using 145 x 5
    Assisted weight using 100 x 3
    Assisted weight using 40 x 2
    Working Set (5 x 4-6)
    Body Weight x 5/5/5/5/4

    B1 Dips
    Working Set (4 x 8-11)
    BW x 7/8/8/6

    B2 Curls Wide Grip
    Working Set (4 x 8-11)
    55 x 9/9/8/8

    C1Overhead Tricep Extensions
    Working Set (3 x 9-15)
    30 x 15/13 - Had to leave for work, couldn't do last set.

    C2 Hammer Curls
    Working Set (3 x 9-15)
    20 x 9/9 - Had to leave for work couldn't do last set.

  20. #70
    Small guy depotman's Avatar
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    Workout for Tue 6-8-10 Defranco WS4SB

    Max Effort Exercise (3-5 reps)
    BB Bench Press:
    Warm Up: 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 5
    Working: 155 x 5

    Supplemental Exercise (2 x 15-20 reps)
    DB Incline Bench Press: 20 x 18/16

    Horizontal Pulling/ Rear Delt Super Set (3-4 X 8-12 reps)
    BB Rows: 45 x 12, 70 x 12, 95 x 12, 115 x 9
    Face Pulls: 20 x 12, 50 x 12. 60 x 12, 70 x 15

    Traps (3-4 x 8-12 reps)
    DB Shrugs: 30 x 15, 45 x 15, 55 x 15

    Elbow Flexor Exercise(3-4 x 8-15 reps)
    BB Curl: 60 x 10, 50 x 10/10/7
    Last edited by depotman; 06-12-2010 at 01:38 PM.

  21. #71
    Small guy depotman's Avatar
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    Defranco WS4SB Workout for Sunday 6-13-10

    Repetition Chest Exercise
    BB Bench Press (55-60 % 1 rm for 3 x 15)
    Warm Up: 45 x 5 x 2, 75 x 5
    Working: 100 x 11, 85 x 12, 85 x 14

    Veritcal Pulling / Rear Delt Super Set (3-4 x 8-15 reps)
    Chin Ups: BW x 5/5/5
    Pull Aparts: Red Cable x 14/14/14

    Medial Delts (4 X 8-12 reps)
    DB Lateral Raises: 15lbs x 12/12/10/10

    Traps/ Arms Super Set (3 x 8-10 reps)
    DB Shrugs: 65 x 12, 70 x 10/10
    Triceps Extensions: 35 x 10/10/10
    Last edited by depotman; 06-12-2010 at 01:39 PM.

  22. #72
    Small guy depotman's Avatar
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    Lower Bdy Vertical Jump Workout for 6-12-10

    Paused Squat 80 x 5 x 3
    Paused Jump Squat 25 x 3 x 6
    Reactive Split Squat 40 x 4 x 4
    Single Leg Paused Frog Jump BW x 5 x 4
    Seated Box Jump BW x 4 x 5

  23. #73
    Small guy depotman's Avatar
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    Upper Bdy Workout 06-15-10

    Bench Press - 45 x 6 x 2, 65 x 6, 85 x 6, 105 x 6, 125 x 6, 135 x 6 +2, +2, +2.
    Pull Ups - BW x 6, BW x 5, BW x 4 +2, +2, +2.
    Barbell Rows - 45 x 6, 65 x 6, 85 x 6, 105 x 6 +2, +2, +2.
    Standing Overhead Press - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2.
    Dips - BW x 6, BW x 6, BW x 6 +2, +2, +2.
    Last edited by depotman; 06-26-2010 at 06:42 PM.

  24. #74
    Small guy depotman's Avatar
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    Vert Mastery Workout - for 6-18-10

    Front Squat - 45 x 5 x 2, 75 x 5, 95 x 5, 115 x 4 x 4
    Lunge - 60 x 5 x 5
    Single Leg Hypers - BW x 5 x 3
    Paused Jump Squats - 25 x 3 x 6
    Reactive Split Squats - 45 x 4 x 4

    Additional Work -
    Seated Calf Raises - 25 x 12,/10/10, 45 x 10/10
    Standing Calf Raises - 60 x 10/10
    Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

  25. #75
    Small guy depotman's Avatar
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    Vert Mastery Workout - 6-24-10

    Front Squat - 45 x 5 x 2, 65 x 5, 85 x 5, 105 x 5, 120 x 4 x 4
    Lunge - 65 x 5 x 5
    Single Leg Hypers - BW x 5 x 3
    Paused Jump Squats - 25 x 3 x 6
    Reactive Split Squats - 45 x 4 x 4

    Additional Work -
    Barbell Curls - 20 x 6, 30 x 6, 40 x 6, 50 x 6, 60 x 6, 70 x 6 +2, +2, +2

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