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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Thread: Training Log

  1. #76
    Moderator joey54's Avatar
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    Thanks Coke. Felt it was quite productive.

    10/25

    Bench

    Bar x 10
    135 lbs x 10
    185 lbs x 5
    225 lbs x 3
    3 Board
    275 lbs x 3
    315 lbs x 1
    335 lbs x 1
    350 lbs x miss
    350 lbs x miss
    275 lbs x 6

    DB Bench Press
    100 lb db's x 8, 6, 6

    Bent Over Rows(GP)
    135 lbs x 5
    185 lbs x 5
    225 lbs x 5
    225 lbs x 5

    Was also handing off to 2 guys in gear benching. The one worked up to 395 lbs with purple bands and red mini's. That was working the back as well.

  2. #77
    Senior Member OGROK's Avatar
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    Nice benching man. These board presses are hard to learn

  3. #78
    Moderator joey54's Avatar
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    I really have to improve my bench form quite a bit yet Ogrok. I wanted to get used to handling the heavy weight. I am sure in time the 350 lbs will be nothing. I first want to get to that raw and go from there. I went through long cycles of not flat benching in the past 10 years, but I still should be more than 15 lbs stronger than what I could do when I was a junior in high school, especially at my size. Thanks for the encouragement. On to today

    10/27

    Squats-Raw
    I believe the chains add 80 lbs at the top.

    Bar x 10
    + chains x 8
    135 lbs + chains x 3
    185 lbs + chains x 3
    225 lbs + chains x 3
    275 lbs + chains x 1
    315 lbs + chains x 1
    Add belt. These are the ones that matter
    365 lbs + chains x 1
    405 lbs + chains x 1
    455 + chians x 1 also knee wraps on this set
    Raw
    315 lbs + chains x 5

    Good Mornings
    Raw
    225 lbs x 4 x 2 sets. Don't know why 4, but 5 felt like pushing it too much
    135 lbs x 10

    Reverse Hypers

    100 lbs x 10
    150 lbs x 10

    Extreme Strech for quads and hams

    Also include all the spotting and loading plates for the guys in gear squatting over 700 lbs.

    Just for kicks here is what I ate today. Still eating pretty high protein, maybe a little more carbs.

    Breakfast- 2 1/2 servings of Nitrean. 2 bowls Special K cereal
    Meal 2- Large Grilled Chicken Breast. Steamed Brocolli
    Lunch- 9 oz Burger, 1/2 bag Spinach, 4 bags of Green Tea
    Meal 3- 12 oz canned chicken breast, serving of dark chocolate
    Pre Workout- Results
    During Workout- Gatorade
    Post Workout- Opticen+ serving of Nitrean, bowl of Rice Krispies, Apple Nutrigrain Bar
    Before bed- Probably some chocolate soy milk and natural PB

    This was actually a lower carb day.
    Last edited by joey54; 10-27-2009 at 07:04 PM.

  4. #79
    WBB Team Captain Coke's Avatar
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    Killer squats and all man.

  5. #80
    Moderator joey54's Avatar
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    It was a good session Coke.

    10/28

    Close Grip Bench

    95 lbs x 10
    135 lbs x 5
    135 lbs + 40 lbs chains x 3 to a 3 board
    155 lbs + 80 lbs chains x 3 to a 3 board
    185 lbs + 80 lbs chains x 3 to a 3 board
    205 lbs + 80 lbs chains x 3 to a 3 board
    145 lbs + 80 lbs chains x 3 full ROM pretty fast
    145 lbs + 80 lbs chainz x 3 fulll ROM a little slower but better form

    Chain Pushups
    2 x 10 reps

    DB Shoulder Press
    45 lbs x 12 x 2 sets

    Chins
    3 x 5

    Extreme Stretches for chest, shoulders, tris, bis, back

  6. #81
    Team Chesticles! Unholy's Avatar
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    Really strong lifting in here Joey! Any PLing meet plans in the near future?
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  7. #82
    Moderator joey54's Avatar
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    Maybe someday Paul, but I would have to get a lot stronger. What are we looking at right now, a raw 1380 total potentially? That is assuming I could hit all those same numbers in one day and hit my squat sans the wraps and briefs I had on(not really worried about the briefs, they really give nothing at this point). So probably closer to 1300-1350. I think that is rather embarassing for a 242 lber. Maybe if I can get close to 1500 in a year we will think about it. I do appreciate the encouragement though, so thanks for checking in.

    10/30

    Deadlifts off 6 inch box

    135 lbs x 5
    225 lbs x 3
    315 lbs x 3
    405 lbs x 3
    495 lbs x 2 with a belt. Wanted 3, but 2 was a bit of a grinder and didn't want to mess around off the box

    Barbell Hack Squats
    Haven't done these in forever

    225 lbs x 5
    315 lbs x 5*
    405 lbs x 4*
    225 lbs x 20*
    * I did use straps on these

    Speed Deads
    315 lbs x 1 x 8 sets. 4 sumo, 4 conventional

    Close Grip Pulldown

    150 lbs x 10, 8
    125 lbs x 5, 3 second stretch, 3 second contraction. Why? Don't know, just felt like it.

    Wow. Just checked my log and this was probably 2 years ago, but last time I did barbell hack squats was with DC and I did 375 lbs x 6 and 230 lbs x 22. Not a bad effort today, because the 20 reps was a breeze, not even a true widowmaker like I used to do.

  8. #83
    WBB Team Captain Coke's Avatar
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    Way to get back to those hack squats, that's a killer movement.

  9. #84
    Moderator joey54's Avatar
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    I am going to try to hit them more frequently on the deadlift days coke. They really are a forgotten movement.

    11/1

    Bench

    Bar x 10
    95 lbsx x 10
    135 lbs x 5
    185 lbs x 3
    225 lbs x 1
    275 lbs x 1
    295 lbs x 1
    315 lbs x 1

    Rest pause set.
    225 lbs x 19 reps rest paused (12, 5, 2)

    Form is coming along

    Bent Over Rows

    135 lbs x 5
    185 lbs x 5
    225 lbs x 5 x 3 sets

    Barbell Curls

    145 lbs x 5 x 2 sets

    Hanging Knee Raises

    3 sets x 12 reps

    Extreme streched chest, shoulders, tris, bis, back

    Did a set of 20 shoulder dislocates with a band

  10. #85
    WBB Team Captain Coke's Avatar
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    Big day across the board dude.

  11. #86
    Moderator joey54's Avatar
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    I was happy with that one. Gives me something to work towards

    11/3

    Started with speed in mind, then got a little ahead of myself. Planned to do a somewhat heavy single in the end anyway.

    Low box squats(same height as when I did these last time)

    145 lbs x 5
    195 lbsx 2
    235 lbs x 2
    255 lbs x 2
    255 lbs x 2
    305 lbs x 2
    345 lbs x 2
    345 lbs x 2- kind of dive bombed the box on the second rep. Still pretty decent speed. I just thought of going down too fast
    415 lbs x 1
    All sets done raw

    Chain Suspended Good Mornings

    Bar x 5
    145 lbs x 5
    235 lbs x 5
    235 lbs x 5

    Reverse Hypers

    100 lbs x 12
    150 lbs x 12
    170 lbs x 12
    Getting used to these now

    One Leg Calf Raise
    + 25 lbs x 12 reps for each leg x 3 sets each leg

  12. #87
    WBB Team Captain Coke's Avatar
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    Like that effort bro.

  13. #88
    Moderator joey54's Avatar
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    Thanks Coke.

    11/4

    Floor Press- pinky on the ring

    135 lbs x 10
    165 lbs x 8
    185 lbs x 6
    205 lbs x 5
    225 lbs x 3
    225 lbs x 3
    225 lbs x 3
    225 lbs x 9

    Dead Skulls
    25 lbs per side x 12
    40 lbs per side x 12
    50 lbs per side x 12

    Barbell Curls with the Fat Bar- Why? Why not.

    10 lbs per side x 10
    20 lbs per side x 10
    45 lbs per side x 6
    45 lbs per side x 5

    Abs

  14. #89
    Senior Member cphafner's Avatar
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    damn strong box squatting Joey
    My Journal
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  15. #90
    Moderator joey54's Avatar
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    It wasn't bad for an intended speed/form work day CP. Thanks for following along even though I left the DC stuff behind for now.

    11/6

    Shorter session tonight

    Floor Deads- All sets raw

    225 lbs x 5
    315 lbs x 2
    315 lbs + 40 lbs of chain x 1
    335 lbs + 80 lbs of chain x 1
    365 lbs + 80 lbs of chain x 1
    405 lbs + 80 lbs of chain x 1
    455 lbs + 80 lbs of chain x 1

    Rack Deads
    Done right at the knee

    225 lbs x 5
    315 lbs x 5
    405 lbs x 5
    Added belt for these
    495 lbs x 3
    585 lbs x 1
    675 lbs x 1

    Thats it for today.
    Last edited by joey54; 11-06-2009 at 06:36 PM.

  16. #91
    WBB Team Captain Coke's Avatar
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    That's a ton of pulling man, props.

  17. #92
    Moderator joey54's Avatar
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    Coke that beat the most I ever did on a rack pull by 100 lbs.

    11/8

    Bench

    All to a 2 board today

    135 lbs x 10
    185 lbs x 10
    205 lbs x 3
    225 lbs x 3
    255 lbs x 1
    275 lbs x 1
    295 lbs x 1
    315 lbs x 1
    335 lbs x 1
    275 lbs x 8

    Incline DB Press

    100 lb db's x 5
    110 lb db's x 5 x 2 sets

    Floor Press with 65 lb kettlebells

    10 x 3 sets

    Bent Over Rows(GP)

    155 lbs x 5
    205 lbs x 5
    235 lbs x 5 x 3 sets

  18. #93
    Moderator joey54's Avatar
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    11/10/09

    Squat- worked exclusivley out of the monolift today and went the heaviest I have in it. Much more comfortable.

    Raw sets

    145 lbs x 10
    245lbs x 5
    305 lbs x 3
    345 lbs x 1
    395 lbs x 1
    Added Belt
    435 lbs x 1
    Belt and Knee Wraps
    500 lbs x 2
    Belt
    405 lbs x 5
    Raw
    315 lbs x 17. Cut the set short. Probably could have toughed it out and got 20 or more. I wimped out I guess. My goal was 15.

    Reverse Hypers
    +90 lbs x 12
    +180 lbs x 12
    + 90 lbs and purple band x 10
    +140 lbs and purple band x 7

    Band calf raises
    1 leg x12 x 2 sets

    Both legs x 6 with a 5 sec negative and 15 second bottom hold+10 straight reps

    Hopefully will get some videos up in the next week or so of our training.

  19. #94
    WBB Team Captain Coke's Avatar
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    Solid consecutive workouts guy.

  20. #95
    Moderator joey54's Avatar
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    I put another good one in today Coke. Had off work today, so having extra energy this turned into a big weight day.

    11/11/09- Happy Veteran's Day. Thank you to all of the armed services.

    Incline Bench

    Bar x 10
    95 lbs x 10
    135 lbs x 10
    185 lbs x 5
    205 lbs x 3
    225 lbs x 1
    255 lbs x 1
    275 lbs x 1
    295 lbs x 1
    225 lbs x 10

    Rack Lockouts. Did these from the floor

    Close Grip
    225 lbs x 13
    275 lbs x 5
    315 lbs x 2
    Regular Bench Grip
    365 lbs x 3
    405 lbs x 1

    Dead Skulls

    +50 lbs x 15
    +55 lbs x 15

    Hammer Curls

    50 lb dbs x 10
    60 lb dbs x 10
    75 lb dbs x 6

  21. #96
    WBB Team Captain Coke's Avatar
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    Wow man, super session throughout.

  22. #97
    Moderator joey54's Avatar
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    I might be pushing it a bit much though Coke. Tonight was terrible. Planned deadlift night. Did exactly 1 sumo pull with 225 lbs and felt tremendous pain in both hamstrings at the top of the movement. That was it for the night. My right ham is currently caked in Icy Hot. Nothing major, just think I was not recovered enough from tuesday to do anything more than recovery today. Plan is to get things right and give it a go Sunday again. Would definitely be doing a speed bench day sunday, so that can get pushed back as well.

  23. #98
    WBB Team Captain Coke's Avatar
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    I'm hearing you bro, probably just a matter of too much too soon...best thing to do is get the needed rest in the meantime.

  24. #99
    Moderator joey54's Avatar
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    Ham is feeling better. Debated deadlifting today, but we will save the legs for Tuesday.

    11/15/09

    Floor Press

    Bar x 10
    95 lbs x 10
    135 lbs x 10
    185 lbs x 5
    205 lbs x 3
    225 lbs x 1
    255 lbs x 1
    275 lbs x 1
    295 lbs x 1
    315 lbs x 1
    275 lbs x 3
    225 lbs x 13

    DB Bench Press

    115 lb dbs x 8,6,6

    DB Chest Supported Rows

    75 lb dbs x 10, 8
    65 lb dbs x 12

    Extreme Strech Chest, Shoulders, Triceps, Back

  25. #100
    WBB Team Captain Coke's Avatar
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    Nice pressing sets and db rows Joey.

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