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
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    Matthew's training log

    Hi all

    I'm Matthew, 26 years old, from Canada. I used to do plenty of sports when I was younger (especially competitive swimming and karate). Then I went to university and stopped completely. I started training again last September.

    Short term goals are to get stronger (which is also a long term goal!) and train 3-4 days per week on a regular basis. Medium term goals are to weigh 170lbs (I'm currently 155lbs at 5'8''). Long term goals are a 300lb bench press, 400lb squat, 500lb deadlift.

    My current maxes are a 145lb paused bench press, 215lb squat and 305lb deadlift.

    I went to the gym this morning, and here' what I did:

    April 12, 2010 (W1)
    Lower body deadlift day

    Deadlift: 185x5x6
    Good morning: 95x8x5
    Barbell shrugs: 135x20x3
    Dumbbell curls: 20sx10x2, 20sx8
    Decline sit-ups: 5x10x3

    I'm not sure whether I'm writing this correctly, but I always wrote weightXrepsXsets (I think this is how they write in Eastern bloc countries).

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  3. #2
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    April 14, 2010 (W1)
    Upper body bench day

    Close grip bench press: 75x5x6
    Dumbbell triceps extensions: 25x12x3, 30x12x2
    Pull-ups: 5 sets to failure (BWx7, x2, x3, x4, x3)
    3-way shoulder shocker: 25/10s/10sx10x2

    Easy day overall. I should be able to do more pull-ups, but since I do them to failure, the numbers are very much lower. The shoulder shocker totally destroyed my shoulders/traps.

  4. #3
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    April 15, 2011 (W1)
    Lower body deadlift day

    Explosive squat (45s rest): 115x2x6
    Deadlift: work up to 225x3
    Deadlift (60s rest): 205x3x6
    Bent over rows: 105x5x3
    Shrugs: 175x15x3
    Stiff leg deadlift (on plate): 145x8x3
    Decline sit-ups: BWx8x3

    The triple felt heavy. Otherwise, everything felt ok. My lower back was screaming after the last set of stiff leg DL, so I was actually looking forward to my decline sit-ups. Also, it's unusual for me to do 2 deadlift days per week, but this week was an exception. I'll be back squatting next week.

  5. #4
    Senior Member tom183's Avatar
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    Welcome to the forums. Good luck achieving your goals.

  6. #5
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    Quote Originally Posted by tom183 View Post
    Welcome to the forums. Good luck achieving your goals.
    Thanks Tom. I'll make sure to check out your log too.

  7. #6
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    April 18, 2011
    ME Upper

    Close-grip bench press
    45 x 10
    65 x 5
    85 x 5
    105 x 5
    115 x 5
    125 x 6 (5RM PR)

    Dumbbell floor press (palms in)
    20s x 25
    20s x 20

    Dumbbell rows SS Seated dumbbell power cleans
    35 x 12 SS 10s x 12
    35 x 12 SS 10s x 12
    35 x 12 SS 10s x 12

    Barbell shrugs
    135 x 15
    135 x 15
    135 x 15

    Dumbbell curls
    15s x 15
    15s x 15
    15s x 15

    Training heavy squats and heavy deadlifts on 2 separate days per week was too demanding. So what I'll do is simply doing WS4SB, and doing speed squats and speed deadlifts on dynamic effort lower. For now, I'll use 2 exercises for upper (normal bench and close-grip bench) and 2 exercises for lower (squats and deadlifts), but working on a 3-week cycle, where I'll perform a 5RM, 3RM and 1RM. I hope I'll be able to recover better this way.

  8. #7
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    April 19, 2011
    DE Lower

    Squats
    10 sets of 2 reps @ 115

    Deadlifts
    10 sets of 1 rep @ 165

    Bulgarian split squat (front foot elevated)
    10s x 10
    10s x 10

    45 degree back raise
    BW x 12
    BW x 12
    BW x 12

    Decline sit-ups
    BW x 15
    BW x 15
    BW x 10
    BW x 10

    I'm not too sure how many sets are usually done on DE Lower, but I took mine from the EFS beginner trainin manual. The split squats are way harder than I thought. 1 day rest (kind of), then RE Upper on Thursday.

  9. #8
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    April 25, 2011 (C1W1D1)
    Upper body


    1.) Bench press
    115 x 8
    125 x 6
    125 x 7

    2.) Flat DB press
    30s x 25
    30s x 20

    3a.) Seated overhand grip cable rows
    90 x 15
    90 x 15
    90 x 12
    90 x 11
    3b.) Cable triceps pushdowns (straight bar)
    90 x 15
    90 x 12
    90 x 9
    90 x 8

    4a.) DB shrugs (2 sec. holds)
    40s x 13
    35s x 15
    35s x 15
    4b.) DB lateral raises
    10s x 15
    10s x 15
    10s x 15

    5.) Barbell complex (deadlifts, bent rows, hang cleans, push press, back squat) 90s rest
    45 x 10

    I was supposed to do 2 sets on the complex but I felt like puking after only one. Since I train in the morning on an empty stomach, I guess I'll have to learn to push through the finisher, otherwise, I'll develop a bad case of being a little bitch.

  10. #9
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    April 26, 2011 (W1D2)
    Lower body

    1.) DB squat jumps, holding 10lb. DBs

    10s x 6
    10s x 6
    10s x 6
    10s x 6

    2.) Squat
    155 x 8
    165 x 6
    175 x 4

    3a.) 45 degree back raises (hold weight plate over chest)
    BW x 15
    BW x 15
    BW x 15
    3b.) Seated DB twists (feet off ground)
    15 x 20
    15 x 20
    15 x 20

    4.) Timed one-mile run
    9:52 (avg of 9.5km/h or 6.08m/h)

    Everything felt fine, except for the mile run. When I was in high school (about 10 years ago), I was able to run 1 mile in 6:55, so that's 3 minutes over, which sucks. I shoud really spend more time on my aerobic development, which will also help me in the recovery process. But I must say that running as fast as possible after heavy squats or deadlifts is hard on the legs.

  11. #10
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    April 28, 2011 (W1D3)
    Upper body

    1.) Chin-ups (max + 50%)

    BW x 4
    BW x 4
    BW x 4
    BW x 3

    2a.) Front lat pulldowns (wide, overhand)
    90 x 25
    90 x 20
    2b.) Standing DB military press
    25s x 20
    25s x 15

    3a.) Rolling triceps extensions
    25s x 8
    25s x 8
    25s x 8
    25s x 8
    3b.) Hammer curls (both arms, same time)
    25s x 8
    25s x 8
    25s x 7
    25s x 7

    4.) Core circuit 2x
    a)toe touches x 20
    b) bicycle x 30
    c) side plank x 30s/side

    5.) 100 push-ups as fast as possible
    8:52

    It's the first time that I do that many push-ups in a short amount of time. I know it's not a good time, but I was able to do 53 in 2:20. In the end, I was mostly doing singles. Some finishers include push-ups, so I hope I'll get better over time.

  12. #11
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    So... after finishing my master's thesis, I was finally able to find a job that I like. Even though it's only a 1 year contract, I'm really glad to have this opportunity.

    I had to move out of where I was and I moved into a new appartment as of July 1st. I'm now more than ready to kick ass. I gained about 3-4 pounds (around 160lbs) in 3-4 months. I consulted a nutritionist last week, so I'm on my way of achieving that 170lb goal weight at the end of my training cycle.

    This is what I did this past week (it's mostly based off of the limit strength program in Josh's book):

    Week 1
    Day 1 July 29, 2011

    1- Deadlift: Work up to 185x3x5
    2- Deficit pull: 165x2x3
    3- Bent over rows: 110x8, x8, x7
    4- Stiff leg deadlift: 135x3x8
    5- Shrugs: 145x15, x15, x15, x15, x14
    6- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
    7- Wide leg situps: BWx3x8

    Week 1
    Day 2 July 31, 2011

    1- Bench press, paused: Work up to 105x3x5
    2- Wide grip, paused: 90x2x8
    3- Bottom end drive: 95x2x5
    4- Dips: BWx10, x7, x4
    5a- DB flies: 10sx3x15
    5b- DB front raises: 15sx3x10

    Week 1
    Day 3 August 1, 2011

    1a- Lat pulldown: 75x4x15
    1b- Pull-ups: BWx2, x2, x2, x1
    2a- Seated rows: 60x4x15
    2b- Chin-ups: BWx2, x2, x1, x1
    3a- Hammer curls: 10sx4x15
    3b- Scott curls: 15x4x15
    4a- Wide leg situps: BWx4x15
    4b- Side bends: 20sx4x15

    Week 1
    Day 4 August 3, 2011

    1- Squat: Work up to 135x3x5
    2- Dead squat: 120x10x1
    3- Single leg squat: BWx5, x3, x3
    4- Single leg RDL: 20sx3x3
    5- Hanging leg raises: BWx15, x9, x7, x7, x6

  13. #12
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    Week 1
    Day 5 August 4, 2011

    1- Close grip bench press: 85x2x8
    2- Seated military to top of head: 70x2x12
    3- IYTs: 5sx2x10
    4- Shoulder box: 5sx3x10
    5- Reverse flies on bench: 5sx15, x10, x10
    6- JM Press: 45x4x12
    7- Paused DB extensions: 15sx15, x11, x8

    Will have to train 3 days in a row, because I won't be at home this weekend. This means I will deadlift tomorrow, only 48 hours after my squat session. Shouldn't be too hard because it's early in the cycle.

  14. #13
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    Week 2
    Day 1 August 5, 2011

    1- Deadlift: Work up to 200x3x5
    2- Deficit pull: 175x2x3
    3- Bent over rows: 110x3x8
    4- Stiff leg deadlift: 135x3x8
    5- Shrugs: 150x5x15
    6- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
    7- Wide leg situps: BWx3x8

    This session was supposed to be done on Sunday, but decided to do it on Friday since I was gone for the weekend. I still have Monday off though. I will plan on running 3 days/week also to up the GPP.

  15. #14
    Senior Member tom183's Avatar
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    Some good work going on in here. What does "Chin-ups (max + 50%)" mean?

  16. #15
    Senior Member K-R-M's Avatar
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    Hey matthew, are you from Montreal/Laval?

  17. #16
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    Quote Originally Posted by K-R-M View Post
    Hey matthew, are you from Montreal/Laval?
    I'm actually from the south shore of Montreal, in La Prairie. Do we know each other?

  18. #17
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    Quote Originally Posted by tom183 View Post
    Some good work going on in here. What does "Chin-ups (max + 50%)" mean?
    That's when I was actually trying upping my number of pull-ups. It's from Defraco's ebook. Basically, it's the number of chin-ups you can do + 50% of that number. For example, if you can do 10 chin-ups, your goal would be to do 15 chin-ups in the session. Look up Build like a Badass if you want more details.

  19. #18
    Senior Member K-R-M's Avatar
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    Quote Originally Posted by m_langlois01 View Post
    I'm actually from the south shore of Montreal, in La Prairie. Do we know each other?
    You literally replied when I just finished updating my journal.

    I don't think we know each other, unless you went to Polytechnique de Montral. I just saw your username, that you're from Canada and assumed your name is Matthieu Langlois, which is typical french Canadian. I thought maybe by chance you trained at my gym.

  20. #19
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    Quote Originally Posted by K-R-M View Post
    You literally replied when I just finished updating my journal.

    I don't think we know each other, unless you went to Polytechnique de Montral. I just saw your username, that you're from Canada and assumed your name is Matthieu Langlois, which is typical french Canadian. I thought maybe by chance you trained at my gym.
    My brother (David) went to Polytechnique and graduated as a mining engineer. As for myself, I went to Laval and UofMontreal. I'll go take a look at your training log.

  21. #20
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    Week 2
    Day 2 August 9, 2011

    1- Bench press, paused: Work up to 110x3x5
    2- Wide grip, paused: 90x2x8
    3- Bottom end drive: 95x2x5
    4- Dips: 5x12, x7, x4
    5a- DB flies: 15sx9, x6, x6
    5b- DB front raises: 20sx6, x5, x5

    It's getting harder and harder to train. It has been 5 days where I just can't sleep and can't eat. I barely manage to eat 1000 calories per day and I'm down 5 lbs in 1 week. I also barely sleep 3-4 hours each night. I must find a solution because in 2 weeks, intensity and volume go up and I don't think I'll be able to keep up with my plan.

  22. #21
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    Week 2
    Day 3 August 11, 2011

    1a- Lat pulldown: 90x4x15
    1b- Pull-ups: BWx2, x2, x2, x1
    2a- Seated rows: 75x4x15
    2b- Chin-ups: BWx1, x1, x1, x1
    3a- Hammer curls: 10sx4x15
    3b- Preacher curls: 15x4x15
    4a- Wide leg sit-ups: BWx4x15
    4b- Side bends: 20x4x15

    The lack of sleep and food really showed this morning. Even though I started drinking gatorade (instead of training on an empty stomach), I was dead tired. I mean really... 1 fucking chin-up per set? That's just plain pathetic. On a positive note, only 2 days before a deload week. I desperately need it.

  23. #22
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    Wanted to go to the gym this morning for a quick lower body session, but the gym was closed. Unfortunately, someone wants to jump off the brigde, so I guess not many people will be able to go to work.

  24. #23
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    Week 2
    Day 4 August 13, 2011

    1- Squat: Work up to 140x3x5
    2- Dead squat: 125x10x1 with 45s rest
    3- Single leg squat: BWx5, x4, x4
    4- Single leg RDL: 20sx3x3
    5- Leg raises: BWx15, x15, x8, x6, x6

    Finally able to work the lower body. It's been more than a week, so I can tell that I'm gonna be sore tomorrow. Last day tomorrow before a deload week. Then, the real stuff begins.

  25. #24
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    Week 2
    Day 5 August 14, 2011

    1- Close grip bench press: 85x2x8
    2- Seated military to top of head: 70x2x10
    3- IYTs: 5sx2x10
    4- Shoulder box: 5sx3x10
    5- Reverse flies on bench: 5sx15, x13, x12
    6- JM Press: 55x4x12
    7- Paused DB extensions: 15sx15, x11, x9

    The 2 introductory weeks are over. Deload week and then I'll begin my 1st PL cycle. Here is what I expect at the end of it (should be end of November/beginning of December).

    Nutrition: I now have a meal plan that I hope I'll follow as closely as possible. It's about 2800 calories (including workout drink). 20% protein/57% carbs/23% fat. It's actually based on the position paper from the ADA/Dietitians of Canada/American College of Sports Medicine. You can read it here if you'd like: http://www.eatright.org/About/Content.aspx?id=8365. I would like to achieve a bodyweight of between 165-170lbs. I'm currently around 158lbs. So I'd say about 10lbs overall would be awesome. I'll adjust the amount of calories if I need more.

    Cardio: I won't put anything here, because I'm not planning on competing in a 5k, 10k,... However, I'll try to jog 30 minutes, 3 times per week to keep a healthy CV system and enhance my GPP.

    Strength: By the end of November, I will squat 275lbs, I will bench 185lbs and I will deadlift 365lbs. Currently, my max for each lift is squat 225lbs (although I did a 245lbs about 2 months ago, but I want to start with a slightly lighter weight because my GPP is shit), bench 155lbs, deadlift 295lbs.

  26. #25
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    Week 3
    Day 1 August 16, 2011

    1- Explosive squat (45s rest): 105x6x2
    2- Deadlift: 225x3x1
    3- Lat pulldowns: 75x3x6
    4- Shrugs: 120x2x10
    5- Glute activation drills (1 leg glute bridge 2 sets 10 reps; hip trusts 2 sets 10 reps, single leg extension 2 sets 10 reps)
    6- Wide leg situps: BWx3x5

    First day of deload week. It was supposed to be 125 on the squats, but I forgot to replace the 25's with the 35's. Good sweat but easy on the CNS.

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