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
    Wannabebig Member
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    achtungbaby's Journal

    1) Current calorie intake and protein intake: unknown

    2) Do you have any current injuries: lower back pain on and off for 12 years (not training related and doesn't stop me from training....just have to be aware of it)

    3) Access to a gym near home and one at work...will cover pretty much any excercise

    4) I can commit to any day necessary for the chosen program

    Pics may follow shortly depending on how brave I am feeling

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  3. #2
    Team Chesticles! Unholy's Avatar
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    Be brave young grasshoppa! Though as long as you take them you don't HAVE to post them now. I would like to see them though, if you can PM me. It will help me help you with your diet a bit more.

    I think you will be quite happy with where your physique is heading once we get crackin.
    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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  4. #3
    Wannabebig Member
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    I will gladly send the pics to you. Be prepared I don't think I am terribly far off from where you stood when you began your transformation actually, according to your great interview posted on this website. Just hairier (Canadian winters, perhaps...)

    I have chosen to use Program 2 (ABAB). I was planning to put cardio in 3 times a week though I wanted to get your opinion on that before I committed to it. The focus here is definitely muscle gain but there is certainly some fat to lose.

    I'll PM my photos to you ASAP as I would like to get the diet together so I can start prepping the food itself. Being prepared is where I have faulted in the past as far as diet is concerned.

    Here is what I have laid out as far as training goes...please let me know what you think of the exercise selection. I have made both A and B days different purposefully but I wouldnt have any problem doing a straight repeat of each day if you thought it was better.

    A:
    Chinup
    1-arm DB row
    Flat bench press
    BB shoulder press
    Dips

    B:
    Squat
    Deadlift
    Calf raises
    BB curl
    ab rollout

    C:
    Pulldown
    Bent-over BB row
    Incline DB press
    DB shoulder press
    DB Tricep extension

    D:
    Leg Press
    Rack pull
    Calf press
    DB curls
    cable crunches

    I road-tested workout A yesterday and it felt great! The final 6x2x2x2 is an asskicker and really blasts the muscle you are targeting. I found the dips at end pretty much sucked since my chest and shoulders were already fatigued and my form suffered from it. I'm not concerned given my strength and endurance will improve quickly (I hope)
    Last edited by achtungbaby; 02-20-2010 at 10:55 PM.

  5. #4
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    Holy crap I have lost a buttload of strength! I guess that is to be expected after taking almost a year off Despite that, it was still a good and tough workout.

    Chinups
    BWx6
    BWx6
    BW+10x6
    BW+15x6x2x2x2

    BB Flat Bench Press
    bar x6
    95x6
    135x6
    155x6
    165x6x2x2x2

    BB bent-over row
    barx6
    95x6
    115x6
    135x6
    135x6x2x2x2

    BB shoulder press (Smith)
    barx6
    +50x6
    +90x6
    +110x6
    +120x6x2x2x2

    Dips
    BWx6
    BWx6
    BWx6
    BWx6x2x2x2

    Cardio - 15 minutes

    Not bad for the first workout though my serious lack of strength SUCKS. I'm not letting it sap my motivation though...I'm just getting my act back together so the strength will come back in time. I know I am capable of a lot more when I look back to where I was last year before I stopped training regularly. At the very least I can concentrate on form and watch my numbers go up week to week. I am a bit tired today since I didn't get much more than 5 hours sleep last night but I felt better once in the gym. Not much else to say about the workout yet but I am predicting some considerable soreness starting to set in about 24 hours from now

    So I used today to gauge my diet and see if I am hitting the right amount of nutrients when eating carefully. Surprise surprise...not even close. I ate healthy meals, had healthy snacks and a shake post-workout. I'm still shy in all 3 nutrients (fat, carbs, protein). I expected that and will be tweaking accordingly. I always thought I ate a lot and could easily get my nutrient macros satisfied but when you need to eat strictly it's not so straightforward. Tomorrow I will work harder at it and hopefully get closer to the macros we've set.

  6. #5
    Newd poster SquareHead's Avatar
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    Quote Originally Posted by achtungbaby View Post
    I would like to get the diet together so I can start prepping the food itself. Being prepared is where I have faulted in the past as far as diet is concerned.
    Me too, I've been applying some simple project management principals here though. If you donít plan the plan you're planning to fail, if your not working the plan you're not working at all... catch it, if you're not working to specific goals that are well mapped out your just 'working'. I've found it helpful to get good ingredients and use fitday to calculate my meals.

    Best of luck to you!
    Old Journal


    " I'd give up a pinky or a toe or something I don't need those"
    -PwrMajt:

    "Remember, as long as you don't kick them in the head or use a weapon, it's only a misdemeanor." -JustinASU

    I nominate this thread for the Tim Nissen Award! -El P

  7. #6
    Senior Member thanky0ujesus's Avatar
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    strength gains should come back fairly quickly.. good luck

  8. #7
    Wannabebig Member
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    thanks guys...good luck to you both!

  9. #8
    Wannabebig Member
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    Program 2 Workout B

    squats
    bar x 6
    bar x 6
    115 x 6
    165 x 6
    185 x 6 x 2 x 2 x 2

    deadlift
    bar x 6
    bar x 6
    135 x 6
    185 x 6
    195 x 6 x 2 x 2 x 2

    Calf press (in leg press machine)
    0 x 6
    90 x 6
    180 x 6
    270 x 6
    360 x 6
    430 x 6 x 2 x 2 x 2

    BB curl
    20x6
    40x6
    60x6
    80x6x2x2x2

    cable crunch
    45x6
    90x6
    120x6
    135x6x2x2x2

    Pretty great workout today....leg fatigue hit me hard once I got home. I'm a bit reserved in my weights since I dont want to overdo it too fast but am confident my strength will come back quickly and the numbers will rise. Was surprised but happy how comfortable I was with my squats and deadlifts. They are tough lifts to do but I felt great doing them and very in control. I wasn't expecting my calf press number to shoot so high already but there you have it.

    I got a good night sleep (Canada 8 Germany 2!!) and had a good level of motivation before and during my workout.

    Weighed in this morning at 215, down 2 pounds from Monday. Not taking any jumps or dips in weight too seriously at this point.

  10. #9
    Wannabebig Member
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    Program 2 Week 1 Workout A (2)

    Lat pulldowns
    50x6
    80x6
    110x6
    140x6
    150x6x2x2x2

    One-arm DB bent over rows
    20x6
    50x6
    60x6
    70x6x2x2x2

    Smith machine incline bench press
    barx6
    +50x6
    +90x6
    +110x6
    +140x6x2x2x2 (reps were clean but got really tough at the end)

    Machine shoulder
    40x6
    60x6
    75x6
    90x6x2x2x2

    Skullcrushers
    40x6
    60x6
    65x6
    70x6x2x2x2

    Great workout today. I would have done cardio at the end but my quads are pretty sore from yesterday's workout. I have friends in from out of town this weekend so I wanted to get one of the two workouts in before they show up. Had a good sleep last night (Canada 7 Russia 3!! and 4 more medals won!) and my motivation and energy were very good. I would have preferred not to do incline BB press in a Smith machine but the gym near my house is limited but not terribly so. I was content with my lifts and anxious for them to start creeping up.

  11. #10
    Team Chesticles! Unholy's Avatar
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    Doing great in here mate!!!
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  12. #11
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    Thanks Paul! I'm enjoying myself. If you, or anyone else, has any changes to suggest please feel free

  13. #12
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    I had a busy weekend but did get to finish my first full week of the program...just didnt get a chance to sit down and log my second B workout, which I will do tonight after the first A workout of week 2.

    Week 1 report:
    CURRENT WEIGHT: 215 (each week I will consistenly do a monday morning weigh-in straight out of bed)
    LAST WEEK'S WEIGHT: 218
    CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2500/175/260/60 (a bit short but working out the diet kinks every day!)
    HOW TRAINING / STRENGTH GAINS ARE GOING: training is great...really like the layout of the program and find it easy to stay motivated
    ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: no

  14. #13
    Wannabebig Member
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    Program 2 Week 1 Workout B (2)

    Leg Press
    90x6
    180x6
    270x6
    320x6x2x2x2

    Rack pull
    45x6
    135x6
    155x5
    185x6x2x2x2

    Calf press
    90x6
    180x6
    270x6
    360x6
    450x6x2x2x2

    DB curls
    20x6
    30x6
    35x6
    40x6
    45x6x2x2x2

    cable crunches
    60x6
    90x6
    120x6
    135x6x2x2x2

    Not a bad workout though my energy was lacking. Had a nice level of motivation throughout and tried to push it hard even though I was tired. Next week will be better

  15. #14
    Wannabebig Member
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    Program 2 Week 2 Workout A (1)

    Chinups
    BWx6
    BWx6
    +10x6
    +15x6x2x2x2

    BB bent-over rows
    barx6
    95x6
    135x6
    145x6x2x2x2

    BB flat bench press
    barx6
    95x6
    135x6
    165x6
    175x6x2x2x2

    Shoulder press
    0x6
    60x6
    120x6
    150x6
    180x6x2x2x2

    Dips
    6
    6
    6
    6x2x2x2

    Great workout tonight. Energy level and motivation were good. Some of my lifts are up from last week's A workout as well.

  16. #15
    Wannabebig Member levensok's Avatar
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    Nice job with the chinups. I'm envious

  17. #16
    Wannabebig Member
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    Thanks! I have done much better in the past so I look forward to improving.

  18. #17
    Wannabebig Member
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    Program 2 Week 2 Workout B (1)

    Squat
    barx6
    115x6
    155x6
    185x6
    205x6x2x2x2

    Deadlift
    barx6
    135x6
    185x6
    205x6x2x2x2

    Calf raise
    90x6
    180x6
    270x6
    360x6
    450x6x2x2x2

    BB Bicep curl
    30x6
    60x6
    70x6
    80x6x2x2x2

    cable crunch
    60x6
    90x6
    120x6
    135x6
    150x6x2x2x2

    Great workout today. Numbers up a bit from last week. I had a good night's sleep and motivation level was good too.

  19. #18
    Wannabebig Member
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    Program 2 Week 2 Workout A (2)

    Lat pulldown
    50x6
    90x6
    130x6
    150x6
    160x6x2x2x2

    DB bent-over 1 arm rows
    20x6
    40x6
    60x6
    70x6
    75x6
    85x6x2x2x2

    Incline DB bench press
    25x6
    45x6
    55x6
    65x6
    70x6
    65x2x2x2 (couldn't get the 70's into position: FAIL)

    machine shoulder press
    warmupx6
    50x6
    70x6
    90x6
    100x6x2x2x2 (needed help to get into position on the last 2 sets)

    overhead DB tricep extension
    40x6
    60x6
    70x6
    75x6 (stopped here...felt a little pull in my right trap...@#$%)

    All in all, a great workout but imploded a bit at the end...just couldn't finish the overhead tricep extension and didnt want to hurt myself. Had a good nights sleep before and motivation was good too.

  20. #19
    Wannabebig Member levensok's Avatar
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    Lookin solid, bro!

  21. #20
    Wannabebig Member
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    thanks!

  22. #21
    Wannabebig Member
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    Program 2 Week 2 Workout B (2)

    Leg Press
    90x6
    180x6
    270x6
    360x6
    450x6x2x2x2

    Rack Pull
    45x6
    135x6
    185x6
    205x6x2x2x2

    Seated Calf Raise
    50x6
    90x6
    110x6
    130x6x2x2x2

    DB bicep curls
    20x6
    30x6
    40x6
    45x6x2x2x2

    decline twisting ab crunch
    BWx6
    BWx6
    BWx6x2x2x2

    Great workout today. My leg press is drastically higher than last week, so I consider last week's to be a fluke of some sort. Otherwise the other numbers are slightly higher or at least consistent. Diet is going well...it's nearly impossible to resist my mother's cooking but I did just that last night. The overall cravings for anything junky has pretty much subsided. I am hitting my macros most of the time though I still need to be a little more prepared.

  23. #22
    Senior Member musclemick's Avatar
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    Looking good mate. I noticed a major strength loss when I had a break from weighted chins but only took a month or so to get me back to the same point. keep up the good work and good luck for your future training
    She lied.... SIZE MATTERS!

  24. #23
    Wannabebig Member
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    Thanks a lot! Your lifts listed in your signature are amazing, nice work!

  25. #24
    Soon to be lean... Joe Black's Avatar
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    Great work going on in here. Thats a nice little weight drop from week 1, how are you doing on the weight right now?

    Also are you doing any cardio?
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  26. #25
    Wannabebig Member
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    Thanks a lot Dan! Here is the week 2 report. Is it easier for you if I enter this on sundays? Either day is fine with me. I haven't done cardio the 3 times I intended off the bat (once each week so far...) but this week I will start including it more often now that the soreness isn't as bad in my legs as it was in week 1.

    Week 2 report:
    CURRENT WEIGHT: 216 (up 1 from last monday....I stepped up eating this week to meet my calorie and macro levels so maybe that's it. or its a pound of muscle )
    LAST WEEK'S WEIGHT: 215
    CURRENT AVERAGE CALORIES, PROTEIN, CARB & FAT: 2600/175/275/60 (still trying to organize my diet better)
    HOW TRAINING / STRENGTH GAINS ARE GOING: very well! this week felt even better than the first and i say increases in many of my exercises
    ANY DEVIATIONS FROM THE PLAN THIS PAST WEEK: some of the exercises may change depending on what weights/machines are available but I still follow the exact layout of the program (ie vertical pulling, horizontal press, etc)

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