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
    Body by 4th Meal Big o Boy's Avatar
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    Militant Strength Training with WSB

    Hi guys. It's been awhile since I've posted here last, but I've decided to try to keep a journal again. I figured I'm in Iraq, so what else do I have to do?

    I thought it was funny, I had to change my signature from 19 yro. to 21.

    I can't promise it will be a very intricately detailed (I can't spell btw, so that would make me normal) journal, but I will do my best.

    My goals here are to put on about 10 lbs. of muscle in the next year with a power oriented lifting style. My squat needs the most work, but I also see a lot of potential there as I haven't been consistant with the lift until this past month. My deadlifts are showing improvement as well. My bench just recently jumped 10 lbs. and that's quite an improvement because it's been stagnant for quite some time. I am focusing on my arms right now because I think they need the most improvement.

    That's enough of an introduction, if you have any questions feel free to post. I love spam.


    Last night was back, and it looked something like this.
    HS High-Row:
    90x10
    180x8
    250x8 (form shyed away a bit)
    180x10
    I don't like this machine,

    so I went old-school with some pullups.
    BWx10
    BWx6 (failure)
    Extremely slow with pause at each end

    OH BB Rows:
    135x10
    135x10
    135x10
    Still getting a feel for this, reps were slow and controlled

    Half-rep DL's:
    205x10
    205x10
    295x10 OH-grip w/wraps
    I started a bit light because I stole this exercise from Ahmad Haidar (Haider's?) back workout just to try it out, except I didn't feel much going just to the top of the knees so I took it knee level with full lockout at the top.

    Cable Rows:
    120x10
    140x10
    120x10
    120x12 + partials
    Nice and smooth with good contraction at the end of the pull.

    I didn't try to go super heavy this workout because I did my heavy workout last split. It will be heavy next time.
    Today should be heavy chest, so stayed tuned and thanks for any input.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

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  3. #2
    WBB Team Captain Coke's Avatar
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    Wow!!...this is unbelievable, you're a grown man now doing duty over in Iraq - wish you well there and with these new goals, no doubt you'll make vast improvements overall. Good to see you, glad you are back on a mission.

  4. #3
    Senior Member Eszekial's Avatar
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    Wow man... Please stay safe in iraq!!!

    Do you carry a gun around? Or do they just say, "hey, look at those guns. He's got two already.. No gun for you!"

    Yeah, i bet that's what happened. Damn brass!
    Last edited by Eszekial; 07-24-2006 at 08:47 AM.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  5. #4
    Body by 4th Meal Big o Boy's Avatar
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    Cocoa- good to see you also. I hope the improvements keep coming!
    Eszekial- Haha. Unfortunately my guns need the most improvement (in my mind). And thanks, I will stay safe.

    didn't get to lift yesterday, and probably won't tonight. Moving in Iraq sucks. Carried 3 man loads of crap around from chu to chu to plane to plane to bus to office to tent... I'm completely drained. I'm going to go pass out and hit it harder than ever tomorrow. Sorry guys.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  6. #5
    SFW! drew's Avatar
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    BoB, good to have you back posting. Lifts lookin good. Stay safe, lift heavy.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220

  7. #6
    Body by 4th Meal Big o Boy's Avatar
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    drew: Thanks man, glad to be back.

    Had a chest workout yesterday, but I've come down with some sort of an sore throat that's strep-somethingornother, so my lifts weren't stellar.

    CHEST:

    Flat BB Bench:
    135x12
    225x10
    265x3 (felt real weak here)
    295x1 (...and here)
    225x8

    Military BB:
    135x8
    135x10
    Felt stupid weak here for some reason.

    Fly Machine (at elbow length):
    unknown weight for 2 sets. amounts were worn off.

    Flat DB Flys:
    30x10
    30x10
    30x11
    30x12
    these, I didn't go heavy because I wasn't feeling well, but they were very strict and slow.

    There was some other stuff also, but I wasn't feeling it at all because of the sickness. I was going to go to the gym today for a shoulder session but will hold off until tomorrow. Hopefully I can pick it up soon.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  8. #7
    WBB Team Captain Coke's Avatar
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    Good idea to hold off working delts the day after chest, may as well do them together or space the days out.
    You've gotten real strong along the way - didn't even bother to share it, lol...super job on the bench even while feeling subpar.
    Last edited by Coke; 07-27-2006 at 10:32 AM.

  9. #8
    Body by 4th Meal Big o Boy's Avatar
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    CoCoa: I thought that also, but I was trying to switch my split around a bit so resting was the best thing to do. I'm feeling much better today, looking to get a good strong delt/calves workout in.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  10. #9
    Senior Member Eszekial's Avatar
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    You can't force it man, good call on taking it easy.

    Hope you are staying safe!!!

    What type of duty are you on? Which service you in?
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  11. #10
    Banned briancurran01's Avatar
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    Welcome back bro!!

    Stay safe and thanks what you and your cosoldiers do for our country!!

  12. #11
    Body by 4th Meal Big o Boy's Avatar
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    Eszekial: I'm in the active Army. We're just getting started up on operations. If I told you any more I'd have to kill you.
    BC01: No problem man, I love contributing to my fellow Americans.
    -------------------------------------
    Yesterdays...
    ----<><>Big DELTS day + calves<><>----: (was that cool or what?)

    Side DB Raises:
    25x15
    35x10
    25x10 (seated)
    25x10 (seated)
    25x11 (seated)

    BB Military Press:
    95x10
    135x8
    155x5
    155x5
    175x2
    I highlighted that one because I thought it was pretty good. Not a PR, but after those sets I was happy with it.

    Upright Rows :
    95x10
    115x8+2 partials
    95x10

    SS w/

    Hack Squat Calve Raises:
    4pps x10
    5pps x10
    4pps x10
    I didn't get a good feel for these, maybe I wasn't doing them right?

    Seated Front DB Raises:
    30x10
    30x8
    30x8+2 partials
    My lifting partner told me to try hanging the DB's at my sides with my palms facing each other and rotating them when I brought them up to face the ground. I thought it worked out pretty well.

    Rear Raises and other stuff for the moo moos.


    I was pretty happy with this workout. It is good to feel close to 100% again. I'm pretty close to "Featherweight" here at this gym's powerlifting competitions (I think its around 166-), so I may look into competing here sometime soon!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  13. #12
    Senior Member kad's Avatar
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    Awesome work man, you've got some very impressive strength. Just wanted to say thanks for serving in Iraq. Be safe!

  14. #13
    Body by 4th Meal Big o Boy's Avatar
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    Jordan: Thanks man, I will.
    ---------------------------------
    Yesterday I had a pretty pussy workout with traps and abs. My abs are sore, and my forearms were a little weak today, but I it was still a pretty unmotivating workout.

    Today's workout was better.
    ARMS:
    BB Curls:
    Warmup with the bar
    95x10
    105x6
    105x6
    95x8
    95x8
    wheee

    Cambered Bar Cable Curls:
    some weight x 10-11 x 4 sets

    Cambered Bar Skullcrushers:
    95x10 (to the forehead)
    105x10 (to the top of the head)
    105x8 (to the top of head)

    DB Hammers:
    35x10
    25x10
    55x5
    45x7

    SS w/ reverse pushdowns and other stuff.

    Pretty good workout overall. Getting kicked of the computer so that's all I can say. I was stoked.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  15. #14
    WBB Team Captain Coke's Avatar
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    Keep this $hit up and you'll be huge when you return to the states.

    Nice job on following through as planned with some awesome delt work, good calf and arm training too.

  16. #15
    Body by 4th Meal Big o Boy's Avatar
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    Thanks CoCoa, I hope that's true.

    Looking to hit a serious leg day today, beware! Going for some heavy squats today... Well by "heavy", I mean heavy for me. :P
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  17. #16
    Body by 4th Meal Big o Boy's Avatar
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    LEGS:

    Parallel Squats:
    135x10
    225x5
    275x3
    315x2 (ouch!)
    315x2 (ouch!)
    I'm pretty sure I went up too fast in weight and didn't hit enough ascending sets. Other than that, felt pretty strong.

    Leg press: (Seat sled cables)
    145x5
    145x10
    145x8
    105x12
    These were done at the lowest setting, touching rock bottom each time. It sounds like pussy weight, but it was kicking my ass and I can usually do 5-7pps on a regular press. Felt like I was going to throw up after these.


    Leg Extentions:
    180x8
    90x12
    last set was with toes pointed inward, going really slow focusing on the outer quadracep (sp?) if there is such a thing. :P Was really too exhausted from the leg presses to do anymore.

    Leg Curls:
    45x10
    70x10
    70x10
    These sound weak also, but these are strange machines here. haha.


    All in all, I was very pleased with this workout. I felt like I was going to throw up and could barely stand to walk. All good things. Legs are hurting today but I'm sure the DOMS will get me tomorrow hardcore.
    Added a rest day today due to sore triceps... will hit chest hard as hell tomorrow.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  18. #17
    Senior Member Eszekial's Avatar
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    Damn son! Who killed who?!?!

    You dominated me on the legs fool!

    I hope you are safe as hell! Some of us back in the states are praying to keep you guys safe!!!

    Wish I could be there with a gun though.. Although with my eyesite.... Well, maybe you'd be safer if i wasn't
    Last edited by Eszekial; 08-02-2006 at 09:44 AM.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  19. #18
    Banned briancurran01's Avatar
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    nice work B0B kicking ass fo sure.

  20. #19
    WBB Team Captain Coke's Avatar
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    Great drive and intensity on those squats man, you're definitely gonna be feelin it, lol.

  21. #20
    Senior Member Bruteman's Avatar
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    Strong squattin' there son.

    How long are you going to be over there?
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  22. #21
    Body by 4th Meal Big o Boy's Avatar
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    Eszekial: I sure am glad they have those eye checks before you get in the army!
    BC01: Thanks for the props man!
    CoCoa: DEFINITELY feeling it today man! Woo! Can barely stand up after sitting for awhile. haha.
    Bruteman: Thanks. I'll be here until next June or so.
    -------------------------------------------

    CHEST____________________

    BB Flat Bench:
    135x12-15
    225x5
    245x5
    255x5
    265x3+1 forced
    feeling weaker here lately. I think it's due to what my weight is at. Lack of carbs or something. Intensity was good but I'm not sure what's going on. I've hit 275x5 easily in the past. (well not easily, heheh)

    HS Incline ISO:
    1pps x10
    2pps x10
    2pps+35 x10
    2pps+40 x8+ 3 partials/failure

    Low-Incline DB Flys:
    25x12
    35x12
    45x10
    45x8
    These felt a lot stronger than last week. Could of gone to 50's+ but decided to keep the reps up a little higher.

    2 sets of push-ups until failure
    2 sets of deep BW dips until failure 13;20 reps
    2 more sets of push-ups

    Workout was good at first, but there were so many people there it was pissing me off. Oh and if I see another person in the squat rack doing curls I'm going to lock and load. :P

    Back tomorrow, stay tuned.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  23. #22
    WBB Team Captain Coke's Avatar
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    Super benching imo, you'll breeze right over previous bests soon enough at the rate you're going...nice chest day.
    Last edited by Coke; 08-04-2006 at 05:46 AM.

  24. #23
    Body by 4th Meal Big o Boy's Avatar
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    Thanks CoCoa. I sure hope so.
    --------------------------------
    BACK:

    UH BB Rows:
    115x10
    165x8
    165x7
    115x10 -OH
    165x10 -OH
    With each one I brought to the bottom of my ribcage and fully extended my arms at the bottom. I still don't understand why I can't post big numbers on this lift like everyone else seems to be doing.

    HS ISO Pulldown:
    1pps+35x10
    2pps+15x9
    2ppsx8
    1pps+35x12

    HS ISO Low Row:
    1pps+35x10
    1pps+35x10

    SS w/

    HS ISO Row:
    2pps+10x8
    2pps+10x8
    1ppsx12 (very slow with squeeze)

    Other stuff: few pullups/CG pullups, rear delt raise twist thing I made up , and some BTN pulldowns.


    All in all, not too shabby of a workout. I was really tired from yesterday's work, so I'm happy with everything. Back had a good pump, and my v-taper was 'oh-so-sexy'. I even had to tell my partner, "check this out, huh? Yea, that's right." Haha.

    I think shoulders and abs/calves is next.
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

  25. #24
    WBB Team Captain Coke's Avatar
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    The back work is cool dude, and don't even sweat the bb rows - it took me years to get into them but now I mainly seem to pull the bar toward my lower waist/abs and sometimes go lower than that, very close to the balls, lol.

  26. #25
    Body by 4th Meal Big o Boy's Avatar
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    Thanks man, but I thought pulling it lower like that worked more of the traps shoulders (aka: shrugs). I'm not sure though, everything about the bb row seems to confuse me. I need to watch a video of someone doing them right or something. Hmm... I should look that up.

    Shoulders tonight! Hooah!
    Weight: 194.0 lbs.Height: 5' 11"
    Raw PR's 425/340/534
    Goals for '10:
    Put on size and git Strong(er)
    Raw Goals: 450 Squat, 365 Bench, 570 Deadlift

    "Weak points come from not doing the things you suck at doing." -Dave Tate

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