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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Thread: My workouts

  1. #1
    lady looking 4 the jack rayba's Avatar
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    My workouts

    just starting up powerlifting. squat max 170. dl 235 from 3 in deficit. bench max 105 paused in a meet. touch and go 115.

    Today- 11/22/09

    accesory stuff (upper body)
    mil press- bar. 4x10- this pissed me fof that it was difficult. ive done more than this before

    face pulls- mod. 4x10, could have gone up in weight...but didnt wanna push it on a day like today

    front raise 15lb db 4x10- good weight, happy that i could get this ...8 lbs used to be a challenge

    pull ups 1,2,3,4,5,4,3,2,1-assisted by boyfriend.

    farmers handle row- 1x10@45 2 @ 55 and 1@60 lbs...liked that i had to use some core for balance on these because the bar was so long

    seated row two 25plates 4X10: this was a good challenge

    db preecher curls- 12 lb dbs 4x10

    push downs with the triangle 4x17 light wt
    Last edited by rayba; 11-22-2009 at 08:09 PM.

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  3. #2
    life, one rep at a time
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    look at you and your shiny new journal
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  4. #3
    lady looking 4 the jack rayba's Avatar
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    ME squat

    did rdl's with bar in between warm ups to get my hamstrings loosened up so i wouldn't fold over so bad in the bottom. my boyfriend suggested this and he's obviously a genius because i hit a big pr today.
    barx7
    65x4
    95x4
    135x3
    155x3
    175x1
    190x1 pr!
    200x1 bigger pr! old pr was 175x1
    175x3

    ghr
    3x10 3rd set was ****ty

    leg press (45)
    135x10
    225x10
    180 2x10

    hip add/abd
    4 sets

    RDL's
    4x10 w/ bar
    95 3x10
    Last edited by rayba; 11-24-2009 at 02:13 PM.

  5. #4
    lady looking 4 the jack rayba's Avatar
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    Yay derek ! You posted something

  6. #5
    life, one rep at a time
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    wooooo!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  7. #6
    lady looking 4 the jack rayba's Avatar
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    11/25/09 wed. bench
    warmes up on flat bench.
    4x3 95
    2x3 105
    (pretty happy with this, last month oct 28th in meet my max bench was 105, and it was a good struggle. these came hard at first but the more i did today the better they got)

    head hurt so couldnt do much accessory.
    tri kickback-
    1x10 15lb db

    incline db bench-
    3x10 2@25 1@20

  8. #7
    lady looking 4 the jack rayba's Avatar
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    11/27/09 friday
    normal sumo pulls from floor
    225 3x2
    235x2
    ended with a single pull 145
    felt like ****. worked all night and got a nap in before lifting. not really happy with today, but atleast i hit that 245. (as lifted in meet ((but it was not counted)...need to work on the lockout, it will come easy as ling as i make sure i focus on it and not just forget once that weight comes up. the lockout at the top jus needs to hang for a lil longer...i have the ability to control that weight at the top, i just need my lockout to show that.)

    standing goodmornings...3x10 65lbs. really feel that pull in my tight hammies

    ham curls with green band
    3x10 LOVE THESE

    some leg extensions just one set

  9. #8
    life, one rep at a time
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    get your upper back locked out and you'll be golden.
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  10. #9
    lady looking 4 the jack rayba's Avatar
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    sunday 11/19/09 DELOAD WEEK

    upper body.
    mil press 3x25 30lb bar
    closed grip lat pull down 2x25 @40 and 1x25@50
    low row
    arm curls 12lb 4x25
    flat bench4x25
    tried the log (100lbs) almost beat me. almost got a rep in WOOO WEEE
    tri push down4x25

  11. #10
    lady looking 4 the jack rayba's Avatar
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    monday 11/30/09 deload week lower bod

    leg press one 45 plate 4x20
    leg extensions 1x20 single legs 2x20
    ham curl green band. bench mod. length away 3x20
    adductor/abductor mod weight mainly stretching...2x10
    heavy calf raises...
    two plates 1x10
    two plates + one 25 plate 1x10
    four plates 1x10
    5 plates 3x10.

    my calves better get SWOL. QUICK.

  12. #11
    life, one rep at a time
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    you keep this stuff up and you're gonna have 3 sets of glutes. 1 on your bum, one for hamstrings and another for calves! i'm a fan.....
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  13. #12
    lady looking 4 the jack rayba's Avatar
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    sunday 12/6/09 first day after r deload week!

    bench:

    warmed up with ... bar for a couple sets around 12 reps. then 55lbsx5, 65x5 ,75x5

    pressed 85lbs to failure..(got 15reps.) i was happy with this.
    pressed 95lbs to failure...(got 7 solid reps and one with help)
    once again did 95lbs 2failrure and got id say 7 or 8 reps in.

    should have probably stuck with 85lbs and really killed that with lots of sets, but the ones with 95 was decent i think.

    accessory stuff-incline db 25lbs 3x12
    flys 2x15lbs 1x12lbs
    pull ups 3x5 (assisted) ...got two solid ones on my own ...one at the beginning of the first two sets. i didnt need too much help i dont think. I was happy with this although i wish i could do more bw w/o help. itll come tho!
    farmers walk 3x12 first set was with 40lbs last two sets were with 50lbs. took a bit to get kinda used to that weird stance, but it came. i really had great form on the last set!
    ebc's 1x12 @10lbs then 1x12@12lbs then 1x25 (as many as i could knock out) with 12lbs.
    skullies w/db - 15lbs 3x12. didnt get the very last rep on the last set. last set i was shakin.

    good day.

  14. #13
    lady looking 4 the jack rayba's Avatar
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    derek, u know i would love that.
    Last edited by rayba; 12-06-2009 at 01:43 PM.

  15. #14
    life, one rep at a time
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    you're doin great
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  16. #15
    lady looking 4 the jack rayba's Avatar
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    monday 12/7/09 squat

    first week back from deload week
    SQUAT:
    warm up- 2x6 bar, 4x55. 4x65 worked up slowly. did a set of rdls with 95lbs 1x10.
    2x10@115 WORKING ON KEEPIN A TIGHT BACK esp commin out of bottom (and i think a lil right before get to parallel)
    did 2x8 @95lbs super slow just to make sure i hit each position of the lift with good form.
    ....so gettn bumed about the squat. not commin like i would like it to. i am making progress i just wish it was easier to keep that good form like i have on my first rep thru my whole set. its not only going to take flexability but some muscles getting stronger. its comming, i just guess ihave to realize that its not all going to come at once.

    access:
    rdl 3x10 95
    ham curl with green band 4x10
    2leg hyper w/30 lb bar 2x10, then 1x10 body weight
    adductor/abductor 4x10
    1leg extension 3x10, 2 leg extension 1x10
    calf raises 1x10 feel strait 1x10 toe pointed out @3 plates. 1x10 toe strait and 1x10toe pointed out @4plates. then bk down to same with 3 plates.

  17. #16
    life, one rep at a time
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    hey, noticable progress every week in your squat is nothing to be bummed about! wish i could do that. everything is coming together real well
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  18. #17
    lady looking 4 the jack rayba's Avatar
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    thanks

  19. #18
    lady looking 4 the jack rayba's Avatar
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    12/09/09 bench
    today was good.
    took my time warming up. barx10 55x5 65x5 75x4 85x4
    with press command: 95x3 these felt good. missed placement on my chest so threw me off getting it out of there and back on its way up was a baby grind, not anything that gaveoo much t me too much trouble. 105x2 first one was golden, second missed my boob 110x2 first one once again fine.on the second one i def had a grind there on the way up because of that ****ty placement at the bottom. 105x2 decided to drop this one down , first rep good second forgot where my boob was.

    ***this was my max at end of oct. (110)

    accessory:
    inc db bench 15lbs 2x15
    flat db bench 20lbs 2x12 then 2x10@25lbs really worked on gettin it slow at the bottom and comming up, to try to fix that prob on bench.
    pec deck 3x10
    triangle push downs- 1x15 1x12 1x10
    tri press, parallel- 1x12 2x10

    worked on the arch

  20. #19
    life, one rep at a time
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    Quote Originally Posted by rayba View Post
    forgot where my boob was.
    ha! i'd never do that
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  21. #20
    lady looking 4 the jack rayba's Avatar
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    Ya Donk, my boob will always be here for you. ha

  22. #21
    lady looking 4 the jack rayba's Avatar
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    friday 12/11/09
    lots of rrack pulls. working on starting the lift with my upper back instead of my hips. I did about 10 sets of about 2-3reps each. the weight was 225. the weight was not the issue. i know it was my back not being strong enough that was causing everything. I had it in my head that if i started the movement with my hips then i could get momentum to get the bar higher. toward the beginning of the night i was pulling this way. once i focused on trying to keep my sholders back and down chest as far out as possiable, head back and lean wayyy back on my heals everything started to fall into place. for the first time i 'felt' what i had understood before.

    rdl 95lbs- 4x10
    lat pull down4-10 (getting a lot stronger on these! )
    low row- 4x10 heavy
    bent raises- 4x10

    *****im so sore (the next day), holey moley!!! every bit of my back and my hammies too.

  23. #22
    lady looking 4 the jack rayba's Avatar
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    sunday 12/13/09
    bench.
    warm up: bar 2x10
    stretched with 1/2 med ball for arch. took bar down couple teimes with this
    55x5 65x5 75x4

    did three sets of 85lbs with press comand and solic pause. 8 reps each. these were solid. (except for one rep, guess i got a lil ecited about gettin that weight up ha)

    accessory:
    flat db press 30lbs 3x10
    flys 2x10@12lbs 1x10@15lbs
    skullies ez bar +10lbs 3x10
    push downs w.triangle 3x10
    1arm push down cbl 3x10

  24. #23
    lady looking 4 the jack rayba's Avatar
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    monday 12/14/09
    squat:
    warm up 55x10 65x10 75x7 ...
    15x125 sucked.
    18x125 almost puked.
    17x125 really almost puked.

    ***tried puttn the bar lil lower on bk. mainly for warm ups + 1st set of 125, not so much my focus on the other two sets

    add stretch, abductor lt wt 2x8ish 3 sec pause w/arched bk
    assisted stretching. wow. Not the most comfortable
    Last edited by rayba; 12-14-2009 at 08:07 PM.

  25. #24
    life, one rep at a time
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    proud of you, you pushed to another level tonight now gotta start putting that attitude and effort into all 3 lifts. believe you can!
    Derek Wilcox
    181 class 935lb WR squat
    best meet lifts
    squat 935 bench 500 deadlift 700
    best totals 181 2050 198 2065

    journal
    http://www.wannabebig.com/forums/sho...d.php?t=128030

  26. #25
    lady looking 4 the jack rayba's Avatar
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    wed. 12/16/09 bench
    warmed up
    3x3@115
    first set got all on my own, last one formed looked better than the first two
    second set needed help on the last rep
    third set needed help out of the bottom on two reps

    things im doing wrong:
    -when comming down left elbow is not as closed to my body or "in" as the right
    -sholders are falling in in the bottom and abs are being flexed in an attempt to compensate for the heavier load. this is messin up my arch.

    flat db bench
    2x35
    1x10 1x8 @ 40lbs
    tri pushdowns
    db skullies

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