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. #26
    Senior Member Rugg's Avatar
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    Ugh, finally getting this updated.

    Thursday I spent 2 hours smashing ice at the end of my driveway, wrists, shoulders and back were sore as hell after getting about a 4 foot section (mind you thats 4 x 7 x 9-12 inches deep) finished so I didn't make it to the gym.

    Saturday morning I did my Thursday workout + Squats. Was a terrible workout. My back was still sore and I felt weak and tired.

    Squats
    5x155
    5x165
    5x185 (Yeah, no extras, just wasn't feeling it)

    DL
    5x165
    5x185
    5(10)x205

    Chins
    5x10xBW

    DB Rows
    3x10x70

    Narrow Grip Pull Downs
    3x10x150

    Usual Treadmill work except I bumped my speed to 3.8

    Sunday

    BP
    5x150
    5x175
    5(9)x205

    DB BP
    5x10x70

    Skull Crusher\Close Grip BP Super Set
    3x8x85 - This felt REALLY heavy, but doable

    Pec Deck
    3x10x150

    Incline BP Machine (Friend wanted to do em /shrug)
    2x10x150

    Usual Treadmill work.

    Later on in the afternoon, I smashed out the rest of the ice at the end of my driveway. My shoulders are ******edly sore now. Tuesday's workout's not going to be pleasant.

  2. #27
    Senior Member Rugg's Avatar
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    Tuesday's workout

    OHP
    3x90
    3x105
    3(8)x115

    Accessory Work
    DB OHP
    5x10x55 (odd how I can get more reps more easily with DBs than with the Barbell /shrug)

    Hammer Strength shrug machine thingy
    3x10x3pps

    Face Pulls
    3x10x52.5

    Lateral Raises
    3x12x20

    Planks
    3x60 seconds

    No treadmill today, ran out of time

  3. #28
    Senior Member Rugg's Avatar
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    Thursday

    DL
    3x175
    3x200
    3(10)x225

    Rack Pulls
    3x5x275

    Chins
    5x10xBW

    DB Rows
    3x8x70

    Saturday
    BP
    3x165
    3x185
    3(8)x210

    Pec Deck
    3x10x150

    DB BP
    5x10x70

    Dips
    3x10xBW

    Skull Crusher/Close Grip SuperSet
    3x8x85

  4. #29
    Senior Member Rugg's Avatar
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    Sunday

    Squats
    3x165
    3x185
    3x195

    Hammer Strength Independent Leg Press
    3x10x4pps, 1x10x4pps+25

    Seated Calf Raises
    3x15x90

    Chins
    3x10xBW

    Regular Treadmill work.

  5. #30
    Senior Member Rugg's Avatar
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    Tuesday

    OHP
    5x100
    3x110
    1(6)x125

    Dips
    3x10xBW, 2x15xBW

    Seated DB OHP
    3x8x60

    Hammer Strength Shrug machine
    3x10x3pps

    Lateral Raises
    3x15x20

    Face Pulls
    3x10x52.5

  6. #31
    Senior Member Rugg's Avatar
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    Thursday's workout

    Managed to crap out my shoulder, and suprisingly not the shoulder I injured before. It started with the DB OHP tuesday with one of the last reps and the DB wanted to go back behind me instead of up. I didnt lose the DB or the rep, it just "tried" to go awol on me. That made my shoulder sore enough that I was favoring it pretty heavily all day. Then today when doing chins, the negative on one of the reps really tweaked it out. Quite painful to raise my left arm. Getting it over my head is a concious and slow effort.

    Going to scrap the BP workout this week and take a really easy deload week. Hopefully its just muscle damage and will heal quickly. If not, I guess I get to work on my conditioning while it heals.

    DL
    5x185
    3x215
    1(8)x235

    Rack Pulls (I put the bar just above my knee to reduce lower back stress this week, MUCH better on my spine, even if it isnt quite as effective)
    5x225
    5x275
    5x295

    Chins
    2x10xBW (stopped after I tweaked my shoulder)

    DB Rows (did really low weight, high reps)
    3x20x40

    20 minutes treadmill work

    P.S. Being old sucks
    Last edited by Rugg; 03-05-2010 at 10:29 AM.

  7. #32
    Senior Member Rugg's Avatar
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    Saturday workout - Skipped

    Sunday Workout
    Squat

    5x165
    3x185
    1(3)x205

    Leg Press
    4x10x4.5pps

    Seated Calf Raises
    3x12x2.5 plates

    Chins
    6x6xBW (took these low reps to make sure the shoulder wasnt too involved in the negative

    Kneeling Rope Pull Ab Pull-downs
    3x15x62.5

    Regular Treadmill work

  8. #33
    Senior Member Rugg's Avatar
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    Deload week starting - Good timing to let my shoulder have some more healing time.

    OHP
    5x55
    5x65
    5x85

    Dips
    3x10xBW

    DB OHP
    3x8x45

    Face Pulls
    3x12x52.5

    Cable Wood Chops
    3x15x22.5

    Regular Treadmill Work

  9. #34
    Senior Member Rugg's Avatar
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    Had to sneak the workout in between doing server maintenance and helping with a server rollout that starts at midnight...weeee. But anyway, here's the breakdown of my DL Deload workout.

    Deadlift
    5x95
    5x135
    5x185

    Rack Pulls
    3x5x225

    Chins
    3x8xBW

    DB Rows
    3x8x50

    BB Curls (Meh, on a deload, why not)
    3x8x70

    Cable Rope Ab Pulldowns
    3x12x62.5

    Regular Treadmill work.

  10. #35
    Senior Member Rugg's Avatar
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    Saturday
    Bench Press
    10x135
    10x165
    5x185

    Dips
    3x10xBW

    Close Grip BP
    3x10x135

    Peck Deck
    3x12x150

    Regular Treadmill Work

    Sunday
    Squat
    3x10x135

    Step Back Lunges
    3x10x45(db in each hand)

    Cable Ab Pull downs
    3x12x62.5

    Hypers
    2x12xBW (back was tweaking a little, probably from spinning the kiddos at my daughter's sleep over last night)

    Regular Treadmill work

    ** Deload week finished **

  11. #36
    Senior Member Rugg's Avatar
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    My back is all out of whack again, so Im going to put 5/3/1 on hold for a month and focus on my chest which seems to have been getting worse over the past few months. Im not suprised my numbers arent great since Ive been trying to peel off a few pounds and Im off all suppliments except straight protein for the time being. But I feel my chest could use some more attention while my back recovers to a point where I can squat and DL safely again.

    So, Im starting the "increase your bench 30 pounds in 30 days" program with a few minor modifications.

    Week 1 - Day 1

    Bench Press
    3x173x3

    Skull Crushers
    2x85x10

    Dips (instead of tricep pushdowns)
    1xBWx10

    Box Jumps (Trying some dynamic jumps for some leg activity instead of squats)
    2xBWx5

    Chins (instead of lat pulldowns)
    2xBWx10

    Seated Calf Raises
    2x135x10

    Cable Ab Pull Downs
    2x77.5x10

  12. #37
    Senior Member Rugg's Avatar
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    BP
    2x2x200

    Dips
    1x11xBW

    Rack Pulls (Just above the knee)
    2x3x275

    Cable Ab Pulldowns
    2x11x77.5

    Regular Treadmill work

  13. #38
    Senior Member Rugg's Avatar
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    Saturday

    BP
    2x2x225

    DB BP
    1x30x45 (way too light)

    Skull Crushers
    2x8x90

    Dips
    1x12xBW

    Leg Press
    2x6x5pps

    Chins
    2x12xBW

    Standing Calf Raises
    2x12x2pps

    Cable Ab Pulldowns
    2x12x77.5

  14. #39
    Senior Member Rugg's Avatar
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    Tuesday

    BP
    3x3x180

    Skull Crushers
    2x10x90

    Dips
    1x10xBW+25

    Box Jumps
    2x6xBW

    Chins
    2x12xBW

    Standing Calf Raises
    2x12x2pps

    Cable Ab Pulldowns
    2x10x82.5

    --Thursday--

    BP
    2x2x205

    Dips
    1x12xBW

    Rack Pulls
    2x6x275

    Cable Ab Pulldowns
    2x11x82.5

  15. #40
    Senior Member Rugg's Avatar
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    Well, I managed to torch my back again...

    I did my 2x2x235 Bench without any issue, then went on to skull crushers, went to pick up the weight to get into position (even bent at the knees and everything) and I felt that all too familiar noise in my back.

    My back hurt at first, but it wasn't crippling, but it got progressively worse through the day and ended up where I couldn't even crawl to get around.

    Several days later Im finally walking again, albeit, with carefully planned 3 inch steps. This time I am actually going to go to the doctor to see if something can be done to fix this situation. Im really getting tired of getting into the groove then having a huge setback like this.

    Oh well, life goes on.

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