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. #151
    THE 800 QUEST NickAus's Avatar
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    Assistance work

    Back raises-
    BW x6
    45lb barbell on back x6
    90lb barbell on back x8 (135 x6 reps was old PR so a bit of work to go into these)
    30lb barbell on back x15
    30lb barbell on back x10
    BW x10

    Hanging band abs from 7' rack-
    Av bands x10 x2
    Av band x20 with static hold on each rep

    Standing cable rows foot against upright-
    80 x10
    160 x10
    190 + average band doubled around upright x13 PR (gave this EVERYTHING a had)
    110 + average band doubled around upright x8 easy

    Seated shoulder press close grip-
    45 x10
    95 x6
    135 x3
    185 x12 close grip PR
    135 x10

    Hex holds-
    25s with 5lbs taped to each dumbell 60 sec big PR
    25s with 5lbs taped to each dumbell 39 sec big second set PR

    Swiss ball abs-
    20 plus 10 sec static at end

    Had to fit a few things in and do a little lower volume as I have to hit Sundays training this Friday before I go up the coast.

    Happy with the PR's.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  2. #152
    WBB Team Captain Coke's Avatar
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    Great assistance work, props on the new PRs.

  3. #153
    THE 800 QUEST NickAus's Avatar
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    Thank you Coke I was not expecting to get more than 1 PR.

    Abs day

    Band hanging abs-
    Mon x10
    Av x10
    Av + mon x10
    Av + mon x10
    Av + mon x10

    Band hanging abs facing rack-
    Mon x10
    Av x10
    Av x10
    Av x10
    Av x15

    Swiss ball abs-
    5 x10

    I will do this work-out Once or twice a week on non training days, as a bench only I did not do enough ab work so it's time to smash it.

    I will not log these ab sessions again.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  4. #154
    WBB Team Captain Coke's Avatar
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    Glad you posted this particular ab workout, to devote a session or two a week strictly to abs is awesome.

  5. #155
    THE 800 QUEST NickAus's Avatar
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    Thanks Coke I think I need it, the extra ab stuff was going to take to long at the gym so I think this will work way better.

    Max squat/speed pulls

    Raw squat-
    45 x5
    135 x5
    225 x1
    275 x1
    315 x1
    365 x1
    405 x1
    455 x1
    485 x1

    Speed pulls against doubled average bands-
    135 x1
    185 x1
    225 x1
    275 x1 x8 sets
    365 x1

    Shrugs-
    135 x10
    225 x10
    275 x10
    365 x10/ 275 x10/ 225 x10/ 135 x15 drop set
    135 x15 (snatch grip this set only)

    Hex holds-
    25s + 10lb taped to dumbell x46 sec
    31 sec
    18 sec

    Training went well, didn't go balls to the wall today as I trained similar movements already this week.

    Love the heavy hex holds, going to tape a 25 to the 25s next time.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  6. #156
    WBB Team Captain Coke's Avatar
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    Good effort overall mate.

  7. #157
    THE 800 QUEST NickAus's Avatar
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    Thankyou very much Coke!!

    Upper back work on the road

    seated rows
    6x10 heavy

    parallel grip pulldowns
    6x10

    Cs rows
    5x6

    rope pulldowns
    2x10

    facepulls
    2x15

    snatch grip shrugs
    135x15
    185x10
    225x10
    275x10x2 sets

    snatch grip high pulls
    135x20

    shrugs
    315x10
    365x10
    365x10

    no chalk at this gym, all done overhand
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  8. #158
    THE 800 QUEST NickAus's Avatar
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    I have been doing a lot of sets of 10-15 reps for upper back and am happy with the results but am going to drop the reps down to around 5-8 for a few weeks or so.

    Want to move more weight and see how that helps.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  9. #159
    WBB Team Captain Coke's Avatar
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    Great plan of attack for the back, moving heavier weights around can't be beat...glad to see you're making adjustments as you see fit.

  10. #160
    THE 800 QUEST NickAus's Avatar
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    Yeah think it may be a good change Coke, big weights are more fun anyway right!

    Assistance on the road

    shrugs
    135 x10
    185 x10
    225 x10
    275 x10
    315 x10
    365 x6
    405 x6/ 315 x10/ 225 x10/ 135 x20 DS
    135 x20 snatch grip last set

    db shrugs
    70s x12
    90s x12
    100s x12 x2 sets

    hamstring machine
    100 x15 x2

    leg press
    up to 10 plates per side x10
    back down to 4 pps
    total of 13-15 sets

    Swiss ball abs
    15 x2 sets

    pulldown abs heavy
    10 x6 sets

    happy I got to go to the gym, leg pressing was fast and strong and ready for a PR.
    Could not use the dam rack for GMs as two big tall guys weighing 240 were doing squats with 185.
    Looking forward to training at my gym on Sunday.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  11. #161
    THE 800 QUEST NickAus's Avatar
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    No straps or chalk for the shrugs btw, bar was damp and hard to hold.

    Bodyweight sitting on 217.
    Last edited by NickAus; 02-25-2010 at 05:15 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  12. #162
    WBB Team Captain Coke's Avatar
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    Session is solid...makes you appreciate your own gym even more after being on the road.

  13. #163
    THE 800 QUEST NickAus's Avatar
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    Yeah bro so good, thanks for the encouragement!!

    Max squats and speed pulls

    skipped squats as quad are smashed

    shrugs snatch grip
    135 x10
    225 x10
    275 x6

    shrugs
    315 x6
    365 x6
    mixed grip
    405 x6
    455 x6
    405 x10
    315 x10

    speed pulls average bands doubled
    135 x2
    225 x1 x2
    275 x1
    315 x1
    365 x1
    405 x1
    455 x1 not so fast this one ha ha
    275 x1 x5

    Hanging band average abs
    12
    12
    15
    15

    db shrugs
    100 x20
    100 x15

    hex holds 25s with 20 taped to each bell
    17 sec
    12 sec
    11 sec
    25s 60 sec

    seated kettlebell shrugs
    80s x30

    Happy with the way the pulling is coming along, I have been really pushing it on speed pulls and so far it has worked very well.

    My pull from the floor raw will be around 515 so is still pretty terrible but I am looking forward to hitting 600.

    I was told I needed to work abs harder, I have been hitting abs hard twice a week and light once a week.
    Last edited by NickAus; 02-28-2010 at 02:01 AM.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  14. #164
    WBB Team Captain Coke's Avatar
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    Whole workout is outrageous, quite ridiculous with the amount of shrugs.

  15. #165
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by CoCoa View Post
    Whole workout is outrageous, quite ridiculous with the amount of shrugs.
    Thanks Coke!!

    I need the shrugs so I will keep pushing them hard, plus I'm starting to like them ha ha.

    Bonus is they work your hands pretty well as you know.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  16. #166
    THE 800 QUEST NickAus's Avatar
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    AM session abs

    Hanging abs facing rack
    6 x10

    Swiss ball abs with 15lb bar behind back
    5 x10

    Decline sit ups
    1 x10

    PM

    Good mornings close stance
    95 x6
    135 x6 x3

    Good mornings wide stance arched back
    135 x6
    185 x6
    225 x6
    275 x6

    Lying hamstrings
    4 x8

    Back raises
    BW x10
    70lb barbell behind back x6
    100lb barbell behind back x6/ BW x14 drop set

    Leg press
    4 plates per side x15 fast
    5 plates per side x15 fast
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  17. #167
    WBB Team Captain Coke's Avatar
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    Good job with the am/pm training.

  18. #168
    THE 800 QUEST NickAus's Avatar
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    Thanks mate!! I am pretty sore in the hammys and noticed the are weak, good to find a weak point in the chain.

    Upperback and shoulders
    Dumbell rows-
    75s x15 each arm strict
    110s x20 each arm strict (pretty sure PR was 28)

    Swiss bar cable rows-
    70 x12
    100 x12
    150 x10
    190 x12/170 x5/150x6/130x6/110x6/90x6 drop set

    Seated close grip shoulder press-
    45 x7
    135 x3
    190 x10 wanted 12
    135 x5 explosive reps super close
    45 x10 x4

    Pulldowns-
    90 x10
    120 x6
    150 x6
    170 x6
    190 x6
    200 x6

    Side raises-
    20lb db x15 x3

    Front raises-
    15lb db x15

    Pulldowns behind head-
    100 x6
    140 x6
    160 x6
    180 x6
    200 x8 PR (yes a suck at these)

    Did not warm up well enough at all on close grip shoulder press, think I could have beat 10 if I did.

    Looking forward to next round on Thursday.

    The rows drop set was great!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  19. #169
    Get Some! KoSh's Avatar
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    Nick,

    Reading through your log, you're a strong dude. I'll be checking in a bit more here and thanks for stopping by my log.
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  20. #170
    Senior Member ShooterX's Avatar
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    Still cant Bench??? You are making the best of it.
    HEAVY BENCH!!!

    Just Train Hard! Lift Heavy!!

  21. #171
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by KoSh View Post
    Nick,

    Reading through your log, you're a strong dude. I'll be checking in a bit more here and thanks for stopping by my log.
    Thanks Kosh!!

    Loving my training, so much to work on.
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #172
    THE 800 QUEST NickAus's Avatar
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    Quote Originally Posted by ShooterX View Post
    Still cant Bench??? You are making the best of it.
    Yeah the only reason I have not had surgery is the bloody cost-it's huge.
    Just to see the specialist is $200 and I do not have heath cover to subsidize the cost of surgery.

    For now I am just going to do stuff that doesn't bother it, funny thing is I'm really enjoying what I'm doing and have put on some muscle too so that's cool!

    Thanks for stopping by mate!!

    By the way is shooter a reference to wrestling??
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  23. #173
    Senior Member ShooterX's Avatar
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    Quote Originally Posted by NickAus View Post
    By the way is shooter a reference to wrestling??
    Yeah, been a Pro wrestler for like 18 years, and do alot of Submission Grappling also.
    HEAVY BENCH!!!

    Just Train Hard! Lift Heavy!!

  24. #174
    THE 800 QUEST NickAus's Avatar
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    Nice one bro!!

    I did various types for around 6 years.

    Good to hear!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  25. #175
    Senior Member
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    Nick, I checked in on your log after you were kind enough to drop in on mine. I'll check it out more thoroughly when I have more time. I read the first and last page, and you have some impressive strength. Hope the shoulder issue gets taken care of. This seems to be the mma hangout. I've got a background in boxing, kenpo, and a few years BJJ; so we have some similar interests. I'll be keeping track of the progress.

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