The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its 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 ant72bb's Avatar
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    Ant72's Training Journal, Road to Heaven

    Finally I come back tracking my training. In the last two month I've changed drastically my nutrition and now I decided, as much as possible, to track it too.

    Feedback of the last 8 weeks
    At April 22nd I began a 30 days cutting cycle: with high protein low carbs diet and an intensive workouts program I was able to lose more than 3 kg and drop 3% BF. I was so happy with progress!
    In the last 3 weeks and a half I continued with the same workouts program and with diet but not so strict than the weeks before. Weight went down as well as the BF.

    My goals
    It's true that I'm happy of results till now but it's not enough yet... it's time to get more serious!
    In the next 8 weeks (or better 10 workouts cycles, 50 days) I aim to shred my body more and more.I want gain lean mass, drop BF as musch as possible and lose 1.5-2 kgs more.
    When in August I'll be at beach I want to look muscular and defined than never been before!

    Workouts plan
    4 days ON / 1 day OFF
    Day 1: Chest/Triceps/Abs
    Day 2: Back/Biceps/Calves
    Day 3: Shoulders/Traps/Abs
    Day 4: Quads/Hamstrings/Calves
    Day 5: OFF weights workout

    Cardio at gym is planned normally on the OFF day. Besides, I have hockey training at Monday/Wednesday and when I've some more time at gym I add cardio after weights workout.

    The food
    Workouts cycles 1-4
    Proteins: 300 g
    Carbs: 200-300 g
    Fat: 100 g

    Workouts cycles 5-10
    Proteins: 300 g
    Carbs: 4 days cycle 150/100/50/50 g
    Fat: 100 g

    Protein sources: eggs, milk, Chicken, beef/horse meat, Whey
    Carbs sources: oats, bread, potatoes, rice, veggies, yogurt, cereals

    Water intake: about 6 liters a day
    Alcool: to avoid as much as possible!

    Supplements
    USPlabs Jack3d
    Double-T Sports NO Beta
    Gaspari Nutrition SizeOn Pre-Contest
    Universal Animal Pak
    Universal Animal Flex
    Universal Animal Omega
    Optimum Platinum Hydrowhey
    Optimum 100% Whey Protein
    Optimum Pro Complex
    Optimum 100% Casein Protein
    Optimum Glutamine 1000 Caps
    Optimum Micronized Creatine Powder

    Bodystats/Pics

    A year ago
    June 21st, weight 86.1 kg



    6 months ago
    January 16th, weight 91.5 kg



    Before cutting cycle
    April 22nd, weight 90.6 kg, 18.9% BF



    After cutting cycle
    May 22nd, weight 87.4 kg, 15.9% BF



    Before new cutting cycle
    June 9th, weight 85.9 kg, 15.3% BF

    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

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  3. #2
    Wannabebig Member ant72bb's Avatar
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    RtH day 1: 16.06.2010, chest/tris day

    Wed, 16.06.2010
    CHEST/TRIS DAY
    12:55-14:20

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Excite Top (Technogym machine)
    5', seated, lever 3, profil 1, level 13, 2.50 km, 85 W
    Rest: 2'

    Chest press (Technogym machine)
    15x30 1' 12x50 1'30" 10x60 3' 10x60 30" 10x40 30" 15x20
    Rest: 2'

    Incline Dumbbell Press (incl. 30)
    15x10 eh 1' 15x10 eh 1'30" 9x20 eh 3' 10x20 eh 30" 8x14 eh + 10x10 eh
    Rest: 2'

    Incline Dumbbell Flyes (incl. 30)
    15x6 eh 1' 12x12 eh 1'30" 8x16 eh 1' 12x12 eh + 10x8 eh
    Rest: 2'

    Cable Crossover
    15x7.5 eh 1' Dropset: 5x15 eh / 10x10 eh / 10x7.5 eh / 10x5 eh 2' Dropset: 5x15 eh / 6x12.5 eh / 10x10 eh / 10x7.5 eh / 15x5 eh
    Rest: 3'

    Dumbbell One-Arm Triceps Extension
    15x6 eh 30" 10x10 eh 30" 10x10 eh 30" 15x6 eh
    Rest: 1'

    Incline Barbell Triceps Extension
    10x17.5 30" 10x17.5 30" 10x17.5
    Rest: 1'

    Triceps Pushdown
    10x15 30" 10x15 30" 10x15
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  4. #3
    Wannabebig Member ant72bb's Avatar
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    RtH day 2: 17.06.2010, back/bis day

    Thu, 17.06.2010
    BACK/BIS DAY
    12:40-14:10

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Excite Top (Technogym machine)
    5', seated, lever 3, profil 1, level 13, 2.53 km, 85 W
    Rest: 2'30"

    Pulley (Technogym machine)
    15x25 1' 12x45 1' 10x55 1' 10x55 + 15x25
    Rest: 2'

    Vertical traction (Technogym machine)
    15x35 1' 12x70 1' 12x70 + 15x35
    Rest: 2'

    Wide-Grip Lat Pulldown
    15x30 1' 10x60 1'30" 10x70 + 15x30
    Rest: 2'

    Straight-Arm Pulldown
    15x12.5 1' 10x25 1' 10x25 + 15x12.5
    Rest: 2'

    One-Arm Dumbbell Row
    15x12 eh 1' 10x24 eh 1' 10x24 eh 1' 10x24 eh 1' 15x12 eh
    Rest: 2'

    Reverse EZ-bar Curl cl=close grip / no=normal grip
    10x20 cl 30" 10x20 no 30" 10x20 cl 30" 10x20 no
    Rest: 1'

    EZ-bar Curl cl=close grip / no=normal grip
    10x20 cl 30" 10x20 no 30" 10x20 cl 30" 10x20 no
    Rest: 2'

    Alternate Hammer Curls
    10x10 eh 1' 10x10 eh 1' 10x10 eh
    Rest: 2'

    Alternate Dumbbell Curls
    15x6 eh 30" 15x6 eh 30" 15x6 eh
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  5. #4
    Wannabebig Member ant72bb's Avatar
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    RtH day 3: 18.06.2010, shoulders/traps day

    Fri, 18.06.2010
    SHOULDERS/TRAPS DAY
    13:05-14:15

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Excite Top (Technogym machine)
    5', seated, lever 3, profil 1, level 13, 2.58 km, 85 W
    Rest: 2'30"

    Shoulders press (Technogym machine)
    15x30 1'30" 12x60 1'30" 10x75 1'30" 10x80 30" 10x40 30" 15x20
    Rest: 2'

    Side Lateral Raise
    15x8 eh 1' 12x12 eh 1' 10x18 eh 1' 10x18 eh + 12x10 eh + 15x6 eh
    Rest: 2'

    Reverse Flyes
    20x8 eh 1' 15x16 eh 1' 15x16 eh 1' 15x16 eh + 20x8 eh
    Rest: 3'

    Upright EZ-bar Row
    15x27.5 30" 15x27.5 30" 15x27.5
    Rest: 2'

    Smith Machine Shrug Behind The Back + Smith Machine Shrug
    15x47.5 30" 12x87.5 30" 12x87.5 30" 12x87.5 30" 12x87.5 30" 15x47.5
    Rest: 2'

    Abs Crunch
    10x10xBW 10" beetween sets
    Rest: 1'

    Lying Leg Raise
    5x10xBW 10" beetween sets
    Rest: 1'

    Cross-Body Crunch
    3x10xBW 10" beetween sets
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  6. #5
    Wannabebig Member ant72bb's Avatar
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    RtH day 4: 19.06.2010, cardio day

    Sat, 19.06.2010
    CARDIO DAY
    15:20-16:30

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    Stationary bike
    15', profil 1, level 7, 8.02 km

    Abs Crunch
    5x10xBW 10" beetween sets

    Lying Leg Raise
    5x10xBW 10" beetween sets

    Treadmill
    12' total
    - 2' 6.0 kph walking
    - 4' 8.5/9.0/9.5/10.0 kph running (increase each 1')
    - 2' 6.0 kph walking
    - 4' 9.0/10.0/11.0/12.0 kph running (increase each 1')

    Alternate Hammer Curls alternated with Dumbbell One-Arm Triceps Extension
    15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh

    Alternate Dumbbell Curls alternated with Tricep Kickback
    15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh 30" 15x8 eh + 15x8 eh
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  7. #6
    Wannabebig Member ant72bb's Avatar
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    RtH day 5: 20.06.2010, legs day

    Sun, 20.06.2010
    LEGS DAY
    18:30-19:50

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Stationary bike
    5', without profil, level 6, 2.47 km, 162 W
    Rest: 3'

    Leg Extensions
    15x35 1' 12x62.5 1' 12x70 1' 12x70 + 12x35 1' 13x30 (failure)
    Rest: 2'

    Abductor Machine
    12x70 30" 12x70 30" 12x70
    Rest: 1'

    Adductor Machine
    12x50 30" 12x55 30" 12x55
    Rest: 3'

    Leg Press
    20x80 1' 20x80 2' 15x160 2' 15x160 2' 20x80
    Rest: 2'

    Seated Leg Curls
    15x25 1' 12x45 1' 12x50 1' 12x50 + 15x25 1' 20x20 (failure)
    Rest: 2'

    Smith Machine Deadlift
    10x47.5 1' 10x107.5 2' 10x107.5 1' 15x47.5
    Rest: 2'

    Calf Press On The Leg Press Machine
    6x15x70 30" beetween sets

    Treadmill
    5' total
    - 1' 6.0 kph walking
    - 1' 6.5 kph walking
    - 3' 7.0 kph walking

    Abs Crunch
    4x25xBW alternated with legs stretching

    Comments:
    Add pics after workout.
    Attached Images Attached Images
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  8. #7
    Wannabebig Member ant72bb's Avatar
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    RtH day 6: 21.06.2010, chest/tris day

    Mon, 21.06.2010
    CHEST/TRIS DAY
    13:05-14:25

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Excite Top (Technogym machine)
    5', seated, lever 3, profil 1, level 14, 2.50 km, 93 W
    Rest: 2'30"

    Chest press (Technogym machine)
    15x30 1' 12x50 1'30" 10x60 3' 10x70 30" 10x40 30" 15x20
    Rest: 3'

    Incline Dumbbell Press (incl. 30)
    15x10 eh 1' 12x16 eh 1'30" 10x20 eh 3' 10x20 eh 30" 10x14 eh + 10x10 eh
    Rest: 2'

    Incline Dumbbell Flyes (incl. 30)
    15x6 eh 1' 12x12 eh 1'30" 10x16 eh 1' 10x16 eh + 12x8 eh
    Rest: 2'

    Cable Crossover
    15x7.5 eh 1' Dropset: 7x15 eh / 7x12.5 eh / 8x10 eh / 10x7.5 eh / 15x5 eh 2' Dropset: 5x17.5 eh / 6x15 eh / 7x12.5 eh / 8x10 eh / 12x7.5 eh / 20x5 eh
    Rest: 2'

    Dumbbell One-Arm Triceps Extension
    15x6 eh 30" 10x10 eh 30" 10x10 eh 30" 15x6 eh
    Rest: 1'

    Incline Barbell Triceps Extension
    10x17.5 30" 10x17.5 30" 10x17.5
    Rest: 1'

    Triceps Pushdown
    10x15 30" 10x15 30" 10x15
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  9. #8
    Wannabebig Member ant72bb's Avatar
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    RtH day 6: update

    Cardio in the evening: 1h30 inline hockey training
    The session was very intensive: destroyed at the end
    Wednesday there will be the last championship match before the summer break! We've to win!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  10. #9
    Wannabebig Member ant72bb's Avatar
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    Tue, 22.06.2010
    BACK/BIS DAY
    12:45-14:10

    eh = each hand
    10x25 = reps x weights in kgs

    10x25 eh = with help
    1' = time of rest

    WARM-UP
    Excite Top (Technogym machine)
    5', seated, lever 3, profil 1, level 14, 2.52 km, 93 W
    Rest: 2'30"

    Pulley (Technogym machine)
    15x25 1' 12x45 1' 10x55 1' 10x55 + 15x25
    Rest: 2'

    Vertical traction (Technogym machine)
    15x35 1' 12x70 1' 12x75 + 15x35
    Rest: 2'

    Wide-Grip Lat Pulldown
    15x30 1' 10x60 1' 10x60 + 15x30
    Rest: 2'

    Straight-Arm Pulldown
    15x12.5 1' 10x25 1' 10x25 + 15x12.5
    Rest: 2'

    One-Arm Dumbbell Row
    15x12 eh 1' 10x24 eh 1' 10x24 eh 1' 10x28 eh 1' 15x12 eh
    Rest: 2'

    Reverse EZ-bar Curl cl=close grip / no=normal grip
    10x17.5 cl 30" 10x17.5 no 30" 10x17.5 cl 30" 10x17.5 no
    Rest: 2'

    EZ-bar Curl cl=close grip / no=normal grip
    10x17.5 cl 45" 10x17.5 no 45" 10x17.5 cl 45" 10x17.5 no
    Rest: 2'

    Alternate Hammer Curls
    10x10 eh 45" 10x10 eh 45"' 10x10 eh
    Rest: 2'

    Alternate Dumbbell Curls
    15x6 eh 30" 20x6 eh 30" 20x6 eh
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

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