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
    Join Date
    Nov 2005
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    63

    My First Journal

    Okay, so I was one of those guys who kinda kept the same routine for months at a time thinking that just changing one or two of the exercises was good enough...well I wised up. After a battle with H1N1 in late October that left me unable to lift for 3 weeks, I figured this was the perfect time to start a completely new routine.

    I am a triathlete for the most part, so swimming, cycling, and running are always a part of my weekly workouts...and I do them 5 days a week (M-F). Since this journal is about my lifting, I will be omitting them. They come mid day at noonish and my lifting takes place 3-4pm and sometimes 8-9pm. I always thought that due to running and cycling I could skip leg workouts...and this comes in to play Week 1...doh!

    Old routine: WBB #2
    New routine chosen: Dave's VIF Mass building routine from www.muscleandstrength.com

    I started this routine November 9th and keep a notebook of it religiously. I decided to do a MTThF and resting WSSu.

    Here is how its gone...

    Volume Phase

    Week #1 Calls for a 2x10 for each exercise.

    Nov 9th:

    Weight: 178lbs

    1. Pullups (As many as possible: AMAP): 20, 5, 8
    -did not give enough rest in between 1 and 2
    2. Barbell Row: 135, 135
    -never done this before so I was experimenting with weight and grip
    3. Seated Cable Row: 120, 100
    4. Hyper Extensions: 25, 25
    5. Upright Row: 85, 85
    -bothered my left shoulder...experimented with grips
    6. Dumbbell Shrugs: 85, 85

    Nov 10th:

    1. Bench Press: 135 warmup, 185x5, 155x10, 175x8
    -screwed up on weight...
    2. Incline Dumbbell Press: 65, 65
    3. Decline Pushups AMAP: 40, 31
    4. Dumbbell Military Press: 50, 50x8, 30x4
    5. Dumbbell Rear Lats: 115, 115 on machine
    -needed to double check proper form

    Nov 11th:

    Off day but ran 5.2mi race. Very sore legs after due to shoes

    Nov 12th:

    Squats: 95, 135
    -Legs cramped severely due to lack of quality leg workouts...

    Switched to Friday routine:

    1. Barbell Curls: 60, 70
    2. Close grip bench press: 135, 135
    3. Lying Tricep Extensions: 30, 50, 60, 70
    -Never done them before, testing weight
    4. Standing Dumbbell Curls: 35, 40
    5. Preacher Curls: 65, 65
    6. Tricep Pulldowns: 40, 50
    -straight bar, single pulley.

    Week #2: 3x8
    Weight: 179lbs

    Mon Nov 16th

    1. Pullups: 20, 11, 9
    2. Barbell Rows: 135, 135, 115
    3. Seated Cable Rows: 120, 135, 125
    4. Hyper Extensions: 25, 25, 25
    5. Upright Rows: 85, 85, 85
    6. Dumbbell Shrugs: 85
    -strain in R trap on #6

    Tue Nov 17th

    1. Bench Press: 135 warmup, 155, 165, 175
    2. Incline Dumbbell Press: 60, 65, 70
    3. Decline Pushups: 50, 30, 30
    4. Dumbbell Military Press: 50, 50, 55
    5. Dumbbell Rear Lats: 20, 20, 25

    Thur Nov 19th

    1. Squats: 95, 115, 135
    -Taken easy to avoid cramping
    2. Leg Press: 220, 240, 270
    -Taken easy to avoid cramping
    3. Deadlift: 135, 135, 135
    -Taken easy to avoid cramping
    4. Dumbbell Step ups: 40, 45, 50
    5. Standing Calve Raises: 70, 120, 140
    -Done on Smith Machine
    6. Hamstring Curls: 35, 45, 45
    -Machine, weight on each side

    Fri Nov 20th

    1. Barbell Curls: 60, 70, 80/70 (4/4)
    2. Close grip bench press: 135, 135, 145
    3. Lying Tricep Extensions: 60, 70, 80
    4. Standing Dumbbell Curls: 30, 40, 40
    5. Preacher Curls: 65, 65, 65
    6. Tricep Pulldowns: 50, 55, 65


    Week #3: 6x4
    Weight: 180lbs

    Mon Nov 23rd

    1. Pullups: 20, 11, 9, 8
    2. Barbell Rows: 135, 145, 145, 155
    3. Seated Cable Rows: 120, 140, 160, 140
    4. Hyper Extensions: 25, 25, 35, 35
    5. Upright Rows: 80, 90, 90, 90
    6. Dumbbell Shrugs: 95, 135 / 65, 70 (barbell, dumbbell)

    Tue Nov 24th

    1. Bench Press: 165, 175, 185, 185
    2. Incline Dumbbell Press: 65, 70, 75, 80
    3. Decline Pushups: 55, 30, 35, 30
    4. Dumbbell Military Press: 50, 60, 65x3, 50
    5. Dumbbell Rear Lats: 25, 27.5, 30, 30

    Sun Nov 29th (Gap due to holiday and work

    1. Barbell Curls: 60, 70, 70, 80
    2. Close grip bench press: 135. 145, 155, 165
    3. Lying Tricep Extensions: 60, 70, 80, 90 (lil too much)
    4. Standing Dumbbell Curls: 35, 40, 45, 40
    5. Preacher Curls: 65, 65, 75, 65
    6. Tricep Pulldowns: 55, 62.5, 65, 60

    Mon Nov 30th 12pm-1pm

    1. Squats: 135, 145, 155, 185
    2. Leg Press: 200, 250, 270, 300
    3. Deadlift: 135, 155, 185, 185
    4. Dumbbell Step ups: None due to time constraints
    5. Standing Calve Raises: 135, 185, 195, 195
    -Smith machine
    6. Hamstring Curls: 50, 70, 70, 70
    -Different machine, lay down type

    Week #4: 5x6
    Weight: 183lbs
    Mon Nov 30th 8pm

    1. Pullups: 10x5 perfect controlled up and down form
    2. Barbell Rows: 145, 145, 155, 155
    3. Seated Cable Rows: 125, 142.5, 145, 160, 120
    4. Hyper Extensions: 25, 35, 35, 45, 45
    5. Upright Rows: 80, 90, 80, 90, 90
    6. Dumbbell Shrugs: 65, 65, 70, 75, 75

    Tue Dec 1st

    1. Bench Press: 155, 175, 185, 195, 175
    2. Incline Dumbbell Press: 65, 70, 75, 75, 80
    3. Decline Pushups: 55, 35, 30, 35, 30
    4. Dumbbell Military Press: 50, 50, 55, 55, 55
    5. Dumbbell Rear Lats: 25. 27.5, 30, 30, 30

    Thur Dec 3rd

    1. Squats: 115, 135, 155, 185, 185
    2. Leg Press: 200, 250, 290, 310, 340
    3. Deadlift: 135, 155, 175, 185, 205
    4. Dumbbell Step ups: 40, 50, 50, 50, 50
    5. Standing Calve Raises: 90, 140, 190 (Smith) 90, 90 (barbell)
    6. Hamstring Curls: 30, 30, 30, 40, 40

    Fri Dec 4th

    1. Barbell Curls: 60, 70, 70, 80, 90
    2. Close grip bench press: 135, 145, 155, 165, 175
    3. Lying Tricep Extensions: 60, 70, 80, 80, 90
    4. Standing Dumbbell Curls: 35, 40, 40, 45, 45
    5. Preacher Curls: 65, 70, 75, 65, 65
    6. Tricep Pulldowns: 50, 62.5, 65, 62.5 60


    Phase 2: Intensity Phase, Upper/Lower splits

    Week 1: 3x8
    Weight: 182lbs

    Mon Dec 7th

    1. Pullups: 20, 13, 10
    2. Bench Press: 155, 175, 195
    3. Military Press: 50, 55, 55
    4. Barbell Shrug: 135, 155, 185
    5. Lying Tricep Extensions: 70, 80, 80
    6. Hammer Curls: 35, 40, 40

    Tue Dec 8th

    1. Squats: 135, 185, 205
    2. Deadlift: 175, 195, 205
    3. Seated Calf Raises: 90, 100, 100
    4. Weighted Crunches: 25, 35, 45
    5. Hamstring Curls: 40, 45, 45

    Thur Dec 10th

    1. Lat Pull Downs: 87.5, 112.5, 117.5
    2. Incline Bench Press: 155, 175, 185
    3. Arnold Press: 45, 50, 50
    4. Dumbbell Shrugs: 65, 70, 75
    5. Dumbbell Tricep Extensions: 75, 75, 75 (behind head, both hands)
    6. Incline Dumbbell Curls: 40, 45, 40

    Fri Dec 11th

    1. Leg Press: 250, 290, 380, 400
    2. Dumbbell Lunges: 40, 40, 40
    3. Standing Calf Raises: 185, 185, 185 (Smith)
    4. Knee Raises with weight: 10, 10, 10 (added on)
    -Held 10lb plate in between knees
    5. Reverse One Leg Crunches: 8, 8, 8

    Week #2 3x8
    Weight: 185lbs

    Mon Dec 14th
    1. Pullups: 20, 12, 10
    2. Bench Press: 155, 185, 195
    3. Military Press: 50, 55, 60
    4. Barbell Shrug: 155, 175, 195
    5. Lying Tricep Extensions: 70, 80, 80
    6. Hammer Curls: 40, 45, 40

    Tue Dec 15th

    1. Squats: 155, 185, 205
    2. Deadlift: 155, 195, 205, 225 (x4)
    3. Seated Calf Raises: 90, 100, 100
    4. Weighted Crunches: 25, 35, 35
    5. Hamstring Curls: 35, 30, 30 (different machine)

    Thur Dec 17th

    1. Lat Pull Downs: 105, 120, 120
    2. Incline Bench Press: 155, 175, 185
    3. Arnold Press: 45, 50, 50
    4. Dumbbell Shrugs: 65, 70, 75
    5. Tricep Pulldowns: 57.5, 65, 80
    6. Incline Dumbbell Curls: 40, 45, 45

    Fri Dec 18th

    None due to multiple finals and work

    Week #3 4x6
    Weight: ? Forgot to weigh in

    Mon Dec 21st

    1. Pullups: 20, 10, 10, 9
    2. Bench Press: 155, 185, 195, 205
    3. Military Press: 55, 60, 60, 65
    4. Barbell Shrug: 4x190
    -Double pulley machine (time constraints and it was available at the time)
    5. Tricep Pull downs: 120, 140, 160, 170
    6. Hammer Curls: 40, 45, 45, 35 (40's were taken, again...time)

    Tue Dec 22nd

    1. Squats: 185, 205, 215, 225
    2. Deadlift: 185, 205, 215, 225
    3. Seated Calf Raises: 90, 100, 100, 110
    4. Weighted Crunches: 25, 35, 35, 45
    5. Hamstring Curls: 35. 45, 55, 65


    So that's where I am to this point. As you can see I am making some steady progress. I have a renewed love for lifting legs. I hated doing it because I knew I'd be incredibly sore in the morning...so I avoided it. But now I'm back in to it and I'm loving it!

    As a reference, 7 weeks ago I cramped doing 95, 135 (2x10) and was unable to continue. Today, I just did 185, 205, 215, 225...and I know I can do more but I'm taking small steps!

    Current weight: 184lbs
    Target weight: 190lbs
    -Then serious tri training will start.

    Goals:

    Bench Press: 250lbs
    Squats: 315lbs
    Deadlift: 315lbs
    Pullups: Anything over 20.

    I have never done a 1RM squat or deadlift seeing is how I never did them prior to this workout. Once this workout is done, I will do a 1RM for next workout routine.

    I've loving this routine and I can notice more strength and definition! The next phase is frequency that calls for 3 full body workouts 3x a week, each one being different. I will post when I remember. All of the data was taken straight from my notebook that I keep and write in the gym during.

    I used to take Kre-Alkalyne prior to the workout and it works awesome! Quitting for Phase 2 though. I eat my protein and carbs every day

    Thanks for looking guys! Comments, suggestions, critiques are always appreciated!

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  3. #2
    Moderator Off Road's Avatar
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    That looks like excellent progress. Congratulations and keep up the good work.
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