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. #1251
    Senior Member SCmmaFAN's Avatar
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    Sunday Weekly Weigh In - (8/28/2011) - Week 85:

    225.0


    Meh! Today's weigh in was the same as last week. This is really disappointing because I did everything right on my diet.

    I have 5 weeks to drop 5 pounds to get to under 220. I'm sure most of you are thinking this shouldn't be a problem. Well, after 85 weeks of dieting I'd say at this point it's easier said than done. I weighed 228.8 the Sunday before Memorial Day, so I've lost almost 4 pounds in 3 full months! There was a lot going on this summer and my diet strayed from time to time and things could have been better. Still it's not looking promising at this point. I'm thinking about doing one final calorie cut from 2000 to 1800 for the final 5 weeks.

  2. #1252
    Moderator Off Road's Avatar
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    I would suggest increasing the volume of your workout a bit. Like after squats, add some split squats, leg curls, and ab work. They don't have to be really heavy or hard, just get some work in. Get the metabolism stoked up.
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  3. #1253
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by Off Road View Post
    I would suggest increasing the volume of your workout a bit. Like after squats, add some split squats, leg curls, and ab work. They don't have to be really heavy or hard, just get some work in. Get the metabolism stoked up.
    Thanks for the suggestion and I think it's a good idea. I'll start to incorporate some more lighter volume into my workouts.

  4. #1254
    Senior Member SCmmaFAN's Avatar
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    Tuesday - 3x5 - Cycle 2 - Week 6 - 8/29/2011:

    Bench Press:


    Warm-up Sets:

    Bar x 10
    135 x 5
    155 x 3
    185 x 1

    Work Sets:

    205 x 5
    205 x 5
    205 x 5

    Additional Sets:

    185 x 5
    185 x 5
    185 x 5

    Deadlift:

    Warm-up Sets:

    135 x 5
    225 x 3
    275 x 1

    Work Sets:

    295 x 5
    295 x 5
    295 x 5

    Additional Sets:

    135 x 10 (speed set)
    135 x 10 (speed set, attempted power clean then a quick OHP at the end of the set)

    Comments:

    I didn't have time to lift yesterday, so I went ahead and doubled up on the sessions today. Plus, I had my braces adjusted yesterday morning and I was pretty ornery by yesterday evening.

    The bench went really well. I meant to go up to 200 instead of 205 but it worked out good because I got 205 without any issues. I increased my additional sets weight from 155 to 185. Overall the bench felt strong today.

    The deadlift felt good. 295 this session felt easier than 285 on the last deadlift session. The final deadlift work set pretty much wore me down, so I decided to perform some lighter speed sets. On the final rep I decided to turn it into a power clean and then OHP. That wasn't a smart idea, as I was pretty fried and on the OHP part I just about fell over sideways.

    I'm pretty happy with this effort, as this cycle is shaping to be good if I can keep it up.

  5. #1255
    Moderator Off Road's Avatar
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    Good session. That should stoke up the metabolism a little
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  6. #1256
    Senior Member superdonut's Avatar
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    I'm not sure how you have your training set up, but if you can, try supersetting some lifts together. That might help you lose some more lbs.

    Myabe like a set of push ups or chins after every set of bench, or a set of step ups after every set on squats. Something like that might help.

    Best of luck, keep going man.

  7. #1257
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by Off Road View Post
    Good session. That should stoke up the metabolism a little
    That's the plan!

    Quote Originally Posted by superdonut View Post
    I'm not sure how you have your training set up, but if you can, try supersetting some lifts together. That might help you lose some more lbs.

    Myabe like a set of push ups or chins after every set of bench, or a set of step ups after every set on squats. Something like that might help.

    Best of luck, keep going man.
    Thanks for the ideas. I've used supersets before and it may be a good idea to try and incorporate them again.

  8. #1258
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    Friday - 3x5 - Cycle 2 - Week 6 - 9/2/2011:

    OHP:


    Warm-up Sets:

    Bar x 8
    65 x 5
    95 x 3
    115 x 1

    Work Sets:

    135 x 5
    135 x 5
    135 x 5

    Additional Sets:

    115 x 6
    115 x 6
    115 x 5
    95 x 6
    95 x 5
    95 x 4
    Bar x 15 (speed set)
    Bar x 15 (speed set)

    Comments:

    135 is heavy. I had trouble in the final set getting the last two reps but I got them. I did a bunch of additional sets at the end dropping the weight to just the bar. Everything felt great!

    I'm approaching the top weight on the OHP from my previous cycle quickly and I'm losing steam on the OHP. I realize that I may have increased the weight too fast on the OHP compared to my other lifts. I've been thinking about it and I'm going up 2.5 pounds on the OHP every two weeks instead of every week. I'm getting to the point where I can't go up every week on the OHP unless I had 0.5 pound plates or something.

  9. #1259
    Senior Member SCmmaFAN's Avatar
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    I'm totally worn out today. I took yesterday off of work to use the long weekend to catch up on stuff around the house. In addition to my regular session, I took down our shutters to clean and then repaint them, mowed the lawn, cleaned in the garage, etc. It was close to 8:00 PM last night by the time we ate supper (normally around 6:00).

    On another good note, I'm going to have a fabulous weigh-in for this weekend!!! I've broken through the weight plateau this week and I'm definitely within in striking range of being sub-220 by October 1st.

  10. #1260
    Become Unbreakable Mark!'s Avatar
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    Congrats on all the progress man, doing some really great work.
    "Light Weight"

    260's by May

  11. #1261
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by Mark! View Post
    Congrats on all the progress man, doing some really great work.
    Thanks for the support Mark!

  12. #1262
    Senior Member SCmmaFAN's Avatar
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    Sunday Weekly Weigh In - (9/4/2011) - Week 86:

    222.6

    What a difference a week makes! I'm down 2.4 pounds from last week and I'm at a new all time low. I just knew that last week was a fluke since my diet was spot on all week. I didn't let it discourage me and kept the diet completely in check this week as well.

    4 more weeks left to get 2.8-7.6 more pounds.

    On a side not I've had about 5 people in the past couple of weeks tell me I need to stop losing weight. People are so funny. I know I look completely different that I did January 2010 but I'm not skinny by any means in the mid-220's.

  13. #1263
    Senior Member SCmmaFAN's Avatar
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    Monday - 3x5 - Cycle 2 - Week 7 - 9/5/2011:

    Bench Press:


    Warm-up Sets:

    Bar x 10
    135 x 5
    185 x 3
    207.5 x 1

    Work Sets:


    207.5 x 5
    207.5 x 5
    207.5 x 5

    Additional Sets:

    185 x 5
    185 x 5
    185 x 5
    135 x 8
    135 x 8

    Comments:

    The weight is creeping up slowly but surely. Nothing to complain about.

  14. #1264
    Senior Member SCmmaFAN's Avatar
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    Wednesday - 3x5 - Cycle 2 - Week 7 - 9/7/2011:

    Squat:


    Warm-up Sets:

    BW x 10
    135 x 5
    225 x 3
    275 x 1

    Work Sets:

    285 x 5
    285 x 5
    285 x 5

    Additional Speed Sets:

    135 x 10
    135 x 10
    135 x 10

    Comments:

    The squat weight is getting heavy. I was actually thinking that I wouldn't get a rep on the first set (the first set is always tough for me). I got it and pressed through the other two sets. My legs didn't want any other heavier sets, so I dropped the weight and just did some lighter speed sets. Well see if I can walk on Friday.

  15. #1265
    Senior Member SCmmaFAN's Avatar
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    Friday - 3x5 - Cycle 2 - Week 7 - 9/9/2011:

    OHP:


    Warm-up Sets:

    Bar x 8
    65 x 5
    95 x 3
    115 x 1

    Work Sets:

    135 x 5
    135 x 5
    135 x 5

    Additional Sets:

    115 x 6
    115 x 6
    115 x 6

    65 x 10 (speed set)
    65 x 10 (speed set)
    65 x 10 (speed set)

    Comments:

    This was a repeat of last week's weight, since I'm going up in weight every other week on the OHP. Next week will be 137.5.

  16. #1266
    Become Unbreakable Mark!'s Avatar
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    Good work haas.
    "Light Weight"

    260's by May

  17. #1267
    Senior Member dechrist's Avatar
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    Great steady progress man! that's how it is done.
    "Take the slow road - don't be the guy "bulking" and "cutting" and "dieting". All of these things fail. It's about a lifestyle."- Jim Wendler

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  18. #1268
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by Mark! View Post
    Good work haas.
    Thanks Mark!

    Quote Originally Posted by dechrist View Post
    Great steady progress man! that's how it is done.
    Thanks! Slow and steady wins the race.

  19. #1269
    Senior Member SCmmaFAN's Avatar
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    Sunday Weekly Weigh In - (9/11/2011) - Week 87:

    223.2

    I'm up 0.6 pounds for the week but my diet was in check. I'm not too concerned about it as I know the weight should be down next weekend if stay the course.

    So at this point, I have three weeks to get three pounds off. If I'm just slightly over 220 on October 1st, then I'll probably diet down 1-2 more weeks to push myself over. I'm going continue to be strict on my diet and try to make it by October 1. Either way - I'm getting under 220!

  20. #1270
    Senior Member SCmmaFAN's Avatar
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    Monday - 3x5 - Cycle 2 - Week 8 - 9/12/2011:

    Bench Press:


    Warm-up Sets:

    Bar x 10
    135 x 5
    185 x 3
    205 x 1

    Work Sets:

    210 x 5
    210 x 5
    210 x 5

    Additional Sets:

    185 x 6
    185 x 6
    185 x 5
    135 x 10
    135 x 8

    Comments:

    Not too shabby! The bench weight is tough but seems to be manageable at this time. The top weight from my last cycle on the bench was 217.5. I'll be there in another 3 weeks.

  21. #1271
    Senior Member SCmmaFAN's Avatar
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    Tuesday - 3x5 - Cycle 2 - Week 8 - 9/14/2011:

    Deadlift:


    Warm-up Sets:

    135 x 5
    225 x 3
    275 x 1

    Work Sets:

    305 x 5
    305 x 5
    305 x 4 - failed on 5th rep

    Additional Sets:

    225 x 5
    225 x 5
    225 x 5

    Comments:

    A tough session. I may have been too aggressive by increasing my deadlift 10 pounds to 305. I got the first set OK, the second set was so-so with the 5th rep being really slow and the third set was a complete struggle with a failure on the 5th rep, as I couldn't get the weight above my knees. I tried to pull it again and failed a second time and barely got the weight off the ground. I'll repeat the weight on my next deadlift session, nail it and move on.

  22. #1272
    Senior Member SCmmaFAN's Avatar
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    Friday - 3x5 - Cycle 2 - Week 8 - 9/16/2011:

    OHP:


    Warm-up Sets:

    Bar x 8
    65 x 5
    95 x 3
    115 x 1

    Work Sets:

    137.5 x 5
    137.5 x 5
    137.5 x 5

    Additional Sets:

    115 x 5
    115 x 5
    115 x 5
    95 x 4
    Bar x 10
    Bar x 10

    Comments:

    A nice session today. I moved up to 137.5 and it was heavy but I felt stronger as each set progressed. It was a weird feeling indeed. The additional sets wore me out and I was pretty much finished after the 95# set.

  23. #1273
    Senior Member SCmmaFAN's Avatar
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    Sunday Weekly Weigh In - (9/17/2011) - Week 88:

    221.8

    I'm less than 2 pounds away from 220! I want to get these last pounds off over the next two weeks. The weight loss has been fight but I've been keeping my diet in check. I should probably do some cardio but I really don't have the time these days.

  24. #1274
    Become Unbreakable Mark!'s Avatar
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    Quote Originally Posted by SCmmaFAN View Post
    Sunday Weekly Weigh In - (9/17/2011) - Week 88:

    221.8

    I'm less than 2 pounds away from 220! I want to get these last pounds off over the next two weeks. The weight loss has been fight but I've been keeping my diet in check. I should probably do some cardio but I really don't have the time these days.
    Bit the bullet, get on that treadmill or go do something cardio related! Ha, man so proud of the progress you've made, 1.8lbs AWAY!!!! That's insane. You've done an amazing job. Still plan on a bulk afterwards?
    "Light Weight"

    260's by May

  25. #1275
    Senior Member SCmmaFAN's Avatar
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    Quote Originally Posted by Mark! View Post
    Bit the bullet, get on that treadmill or go do something cardio related! Ha, man so proud of the progress you've made, 1.8lbs AWAY!!!! That's insane. You've done an amazing job. Still plan on a bulk afterwards?
    HAHA, I should do cardio but there's no fun in that.

    I agree, 1.8 lbs. away is insane!!! I probably won't get it this week but should next week, since that's the way my body rolls. The plan is to do a slow bulk. I'll need to find my maintenance calories first and go from there. I'm sure my first bulk/post-bulk cut will be quite a roller coaster but I'm looking forward to it.

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