The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 5 123 ... LastLast
Results 1 to 25 of 113
  1. #1
    Senior Member
    Join Date
    Jul 2009
    Posts
    105

    Murphyj1's Beginning Log

    Hi, first-time serious lifter here.

    ~7-22~

    -Deadlifts: Warm-Up, 5x205, 5x225, 5x245, 5x255, 5x260

    Not too bad until the last set, when I had a harder time keeping my butt down.

    -Shoulder Shrug: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

    -Barbell Rows: Kind of messed around with weight, until I settled on 105 for sets of eight. Will start there next time.

    -Chin-Ups: 5, 4, 3


    ~7-24~

    -Bench Press: Warm-Up, 5x130, 2x145, 2x145, 6x125, 10x95

    Had serious trouble with this. I almost nailed this earlier in the week, and don't know what happened here. The split set in the middle was the worst part.

    -Shoulder Press: Warm-Up, 6x75, 6x80, 6x85, 5x80

    Trent suggested I drop the weight on the last set, because I had to work really hard on the third set

    -Assisted Dips: 10x90, 10x90, 10x90, 10x90

    -Tate Press: 10x15, 10x15, 10x15

    -Weighted Crunches with Extended Arms: 15x25, 15x25, 15x25
    Last edited by murphyj1; 08-19-2009 at 07:09 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~7-27~

    -Deadlifts: Warm-Up, 5x205, 5x225 5x245, 5x255, 5x260

    Easier than last time, and my form wasn't a problem on the last set.

    -Shoulder Shrugs: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

    -Barbell Row: Warm-Up, 10x65, 8x95, 8x95, 6x105, 6x105, 6x105

    -Chinups: 5,5,5

    Felt pretty good. Some hip stiffness during beginning stretches for whatever reason, so more stretching. Substantial stretching in between the last three deadlift sets.

  4. #3
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~7-29~

    -Bench Press: Warm-Up, 5x130, 5x140, 5x140, 10x105

    Felt much better than last week

    -Shoulder Press: Warm-Up, 6x75, 6x80, 6x85, 6x85

    -Assisted Dips: 10x90, 10x90, 10x90, 10x90

    -Tate Press: 10x15, 10x15, 10x15, 10x15

    -Weighted Crunches: 15x25, 15x25, 15x25

    Overall felt good. I ate some tuna early this afternoon, which might have helped, since I'm normally kind of hungry when I lift.

  5. #4
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~7-31~

    -Deadlift: Warm-Up, 5x205, 5x225, 5x245, 5x255, 5x270

    Felt ok. I focused on being on my heels, not my toes, since leaning too far forward was hurting my knees. Plenty of stretching throughout, but less that last time. Trent said my last set started with dangerous first rep, but that the rest was good. I practiced good form for first reps after the least set. I did 3 starts at 225.

    -Shoulder Shrugs: Warm-Up, 8x135, 8x135, 6x185, 6x185, 6x185

    -Barbell Rows: Warm-Up, 8x95, 8x105, 8x105, 8x105, 8x105

    Felt ok except for some slight knee pain at the beginning. I need to be on my heels here too. A slight sharp pain in my shoulder, but I stretched and it went away.

    -Chin-Ups: 5, 5, 4 (failure)

    Focused on letting my arms stretch out completely on the downward part.

  6. #5
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Good luck with your workouts man, off to a nice start in here.

  7. #6
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-2~

    -Serious stretching at Ratner, using the foam roller on my IT bands.

    -Glute-Ham Raises: 5x5 at body weight

    Felt ok. Trent oversaw my sets and said my form and such was pretty good.

    -Serious stretching with Trent working my hamstrings. IT band rolling afterwards.

    Not a planned workout, but I wanted to stretch seriously, and decided to give the glute-ham raises a shot.

  8. #7
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-3~

    -Bench Press: Warm-Up, 5x130, 5x145 (PR), 5x140

    Felt good!

    -Shoulder Press: Warm-Up, 6x75, 6x80, 3x85 (failed on fourth rep), 6x75

    I felt tight in my shoulders, but I was hoping to hammer out the same workout as last session. Didn't happen, so I dropped the weight and moved on.

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    Weight increase!

    -Assisted Dips: 10x80, 10x80, 10x80, 10x80

    -Weighted Planks: 3x30 seconds with a 35 pound plate on my back




    Notes: Still stiff and sore in my knees, but I was the most flexible in my legs that I can recall. I actually curled my fingers over my toes while doing the hurdler stretch.
    Last edited by murphyj1; 08-15-2009 at 08:34 PM.

  9. #8
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-5~

    -Deadlift: Warm-Up, 2 x singles with 185, 8 x singles at 205

    About 30 seconds of break in between each, focusing on form and quick movement. Felt easy, but some slight knee pain

    -Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

    -Barbell Rows: Warm-Up, 6x115, 6x115, 6x115, 6x115, 6x115

    Felt okay, except for some knee pain while lifting the bar up before the set and when putting it back down. I'll think about racking it low from now on.

    -Full R.O.M. Chin-Ups: 5, 5, 4+1 (slight break)

    Overall an easy day, but still some knee pain. I stretched a lot and rolled out my IT bands and Hamstrings, but the roller at Crown is sort of soft.

  10. #9
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-9~

    Stretching and work with the roller

    -Glute-Ham Raises: 5x6@ bodyweight

    More stretching

  11. #10
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-10~

    -Bench Press: Warm-up, 5x130, 5x150, 5x140

    Felt great!

    -Shoulder Press: Warm-up, 6x75, 6x80, 6x85, 6x85

    Felt good, and I did fewer warm-up reps.

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    -Assisted Dips: 10x80, 10x80, 10x80, 10x80

    -Weighted Planks: 3x30 seconds @35 pounds

    -Pull Aparts: 4 sets of twelve with Trent's littlest bands doubled over once, so the thickness was two lengths
    Last edited by murphyj1; 08-15-2009 at 08:35 PM.

  12. #11
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-12~

    -Deadlifts: Warm-up; 5x225, 5x245, 5x275 (PR), 5x255, 5x225

    I changed this up a lot. I reduced my warm-up reps and made my heaviest set the middle one. Most importantly, I reset after each rep. This made it harder, but also helped with my form. I had no knee pain this time.

    -Shoulder Shrugs: Warm-up; 8x135, 8x135, 6x185, 6x185, 6x185

    -Barbell Row: Warm-up; 8x105, 8x105, 8x105, 8x105, 8x105

    Felt pretty good, but some mild knee pain at the end. Not notable though.

    -Full R.O.M.: Chin-up: 5, 5, 4+1
    Last edited by murphyj1; 08-13-2009 at 10:33 PM.

  13. #12
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-14~

    -Bench Press: WU, 6x140, 6x140, 6x140

    -Shoulder Press: WU, 6x75, 5x90 (failed going for 6), 6x75, 6x75

    -Assisted Dips: 10x80, 10x80, 10x80, 10x80

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    -Weighted Planks: 3x30 seconds @ 35 pounds

    Felt pretty good. Not too hard, which was the goal after the hard lift on Wednesday.
    Last edited by murphyj1; 08-15-2009 at 08:32 PM.

  14. #13
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-17~

    First day at Brick Bodies in Baltimore.

    -Deadlift: Warm-Up, 10 singles at 205 with thirty seconds of rest in between each.

    Speed work. Felt weird, since the plates aren't round at BB, but overall easy.

    -Barbell Rows: Warm-Up, 7x115, 7x115, 7x115, 7x115, 7x115

    Felt pretty good, but I worked hard on rows today. I need to really focus on getting bent over on these though. Sometimes my torso was slanted too far upwards.

    -Pull-Ups: 5 singles

    Felt hard, as these always do, but while I'm at home, I'm going to try to work on these.

    -Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

    -Chin-Ups: 5, 5, 5, 5 (4+1)

    Failed on the last set. Decided to do four sets instead of three.
    Last edited by murphyj1; 08-31-2009 at 08:53 PM.

  15. #14
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-19~

    -Bench Press: Warm-Up, 5x135, 5x155 (PR), 5x140, 12x95

    Felt good! The middle set was tough, but I wasn't close to failing on any set. Had help with unrack, which is nice, since I wasn't at my normal gym.

    -Dumbell Shoulder Press: Warm-Up, 6x35, 6x35, 6x35, 6x35, 6x35

    Switched to dumbells for when I'm at home. I don't need a spotter for these, plus I was getting kind of bored with the old routine.

    -Assisted Dips: 10x80, 10x80, 10x80, 10x80

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    -Weighted Crunches: 3 sets of twelve with a 35 pound plate

    Stretching and foam rolling before and after.
    Last edited by murphyj1; 08-19-2009 at 03:02 PM.

  16. #15
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-21~

    -Deadlift: Warm-Up, 5x225, 5x255, 5x280 (PR), 5x240, 5x225

    This was really difficult. The plates are a weird psuedo-triangle shape, making it very hard to have the bar stop where I wanted it. Thus, especially on the heavy set, I needed to reposition my feet and sometimes the bar when resetting. The longest time in between reps, however, was still less than seven seconds. It was just distracting and forced me to spend more time than I am used to in the pre-pull position. I also wasn't as careful as I could have been about keeping my butt down and my chest up, so my lower back did too much of the work that my hamstrings should have done, so I had a sore back after the second work set. Overall a tough workout.

    -Shoulder Shrug: Warm-Up, 8x135, 8x135, 8x135, 6x185, 6x185

    -Barbell Row: Warm-Up, 8x105, 8x105, 8x105, 8x105, 8x105

    I payed special attention to keeping my back more parallel to the floor and less upright. Felt ok, but very challenging on the last set.

    -Full R.O.M. Chin-Ups: 5, 5, (4+1)

    Failed on the last rep of the last set, but made it up after resting. Pull-ups were brutal today.


    Lots of stretching and foam rolling before deadlifts, after deadlifts, and after barbell row.
    Last edited by murphyj1; 08-31-2009 at 08:53 PM.

  17. #16
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-24~

    -Bench Press: Warm-Up, 5x135, 5x160 (PR), 5x145, 10x115

    Felt good. I had a guy spot me for the middle set, but I nailed it. He had his fingers poised in the last rep, but said he didn't do anything, and it was just for motivation. So success! The 145 set also felt pretty good, so progress on bench is looking good.

    -Dumbell Shoulder Press: Warm-Up, 6x35, 5+x40 (failed on rep six), 6x35, 6x35, 6x35

    -Assisted Dips: 10x80, 10x80, 10x80, 10x80

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    I had trouble with the end of each of these sets, which surprised me, since these have been no trouble. I think I may have overdid it on the shoulder press, leaving my triceps too tired to get out those ninth and tenth reps with good form.

    -Planks on Rubber Hemisphere: 3x1:00

    Next time I might try for higher rep sets at 145 on bench, and try to knock off some helping resistance on assisted dips.

  18. #17
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-26~

    -Deadlift: Warm-Up, 10x1x205

    Speed work. Thirty second rest in between each single. Felt pretty ok.

    -Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195, 6x195

    -Pull-Ups: 5x1

    Single reps with some solid rest in between. No easier than the last time I did this.

    -Barbell Row: Warm-Up, 8x115, 8x115, 8x115, 8x115, 8x115

    Lots of effort on this, with some solid, but not too much, rest in between sets. I paid a lot of attention to keeping my back bent over the right amount.

    -Chin-Ups: 5, 5, 5, 4+1

    This killed me. My arms hurt now, almost half of an hour later. Long rest in between sets.


    Today was harder than I expected it to be. I think this is because I went for PR's on my last three workouts. If Friday is tough too, I'll think carefully about how to get some good recovery in next week.
    Last edited by murphyj1; 08-31-2009 at 08:53 PM.

  19. #18
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-28~

    -Bench Press: Warm-up, 6x145, 6x145, 6x145

    -Dumbell Shoulder Press: Warm-Up, 6x35, 6x40, 6x35, 6x35, 6x35

    -Assisted Dips: 10x70, 10x70, 10x70, 10x70

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    -Weighted Crunches: 3 sets of twelve with a 35 pound plate

  20. #19
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~8-31~

    -Deadlift: Warm-Up, 5x225, 3x275, 3x300 (PR), 6x245, 6x225

    Felt good. I nailed that heavy set.

    -Shoulder Shrugs: Warm-Up, 8x145, 8x145, 8x145, 6x195, 6x195

    I increased all shrugs by 10 pounds. Will maintain this increase.

    -Barbell Row: Warm-Up, 8x105, 8x105, 8x105, 8x105, 8x105

    I'd like to increase this up to 115 from next time on.

    -Chin-Ups: 5, 5, 5




    Four hours later: knee pain. Will monitor carefully.
    Last edited by murphyj1; 08-31-2009 at 08:55 PM.

  21. #20
    IRL my name is Trent Hazerboy's Avatar
    Join Date
    Sep 2004
    Location
    Chicago
    Posts
    1,468
    Keep driving from your heels dude! Bar close to your body

    congrats on the PR btw.

    and I think you might find this interesting:
    http://www.elitefts.com/documents/de...ll_lifters.htm

    notice how he focuses a lot on lower back work? firing his quads? as well as saying that most taller deadlifters have a big problem with raising their butt first? Currently I wouldn't take much of his training advice to heart,, though maybe after you've gotten some more experience under your belt. f

    also, watch more videos on others deadlift form.

  22. #21
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    Thanks dude. I need to have someone to watch my form for Deadlifts. I'm getting sloppy at home...

    ~9-2~

    -Bench Press: Warm-Up, 5x135, 5x165 (PR), 5x150, 10x115

    -Barbell Shoulder Press: Warm-Up, 6x80, 6x85, 6x85, 6x85

    -Assisted Dips: 10x70, 10x70, 10x70, 10x70

    -Planks on Rubber Hemisphere: 3x1:00

    -Tate Press: 10x20, 10x20, 10x20, 10x20

  23. #22
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~9-4~

    -Deadlifts: Warm-Up, 10x1 @ 205

    Speed work. Thirty second rest in between each single. Cake.

    -Shoulder Shrugs: Warm-Up, 8x155, 8x155, 8x155, 6x205, 6x205, 6x205

    -Pull-Ups: 5 single reps with short breaks.

    Felt easier this time. Could have done more.

    -Barbell Rows: Warm-Up, 7x125, 7x125, 7x125, 7x125, 7x125

    Tough. I added 10 pounds, which made this really killer all over. Pretty good form after the first set though.

    -Chin-Ups, 5, 5, 1, X

    Sharp pain between my shoulder blades so I packed up for the day.
    Last edited by murphyj1; 09-04-2009 at 03:11 PM.

  24. #23
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~9-6~

    -Bench Press: Warm-Up, 5x140, 4x170, 5x155, 10x115

    I failed on the fourth rep of the middle set, so after getting it up I quit that set. I still managed to add five pounds to the first and third set.

    -Shoulder Press: Warm-Up, 6x85, 6x85, 6x85, 6x85

    -Assisted Dips: 10x70, 10x70, 10x70, 10x70

    -Tate Press: 10x20, 10x20, 10x20, 10x20

    -Weighted Crunches: 3 sets of 12 with a 35 pound plate.

  25. #24
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~9-9~

    -Deadlift: Warm-Up, 5x225, 3x275, 3x310, 5x245, 6x225

    This felt awesome. The middle set was killer but it felt intense.

    -Shoulder Shrug: 8x145, 8x145, 8x145, 6x195, 6x195

    -Barbell Rows: 8x115, 8x115, 8x115, 8x115, 8x115

    -Chin-Ups: 5, 5, 5



    Overall felt strong. Almost no knee pain, and very little shoulder pain. Definitely a good day.

  26. #25
    Senior Member
    Join Date
    Jul 2009
    Posts
    105
    ~9-11~

    -Bench Press: Warm-Up, 6x150, 6x150, 6x150

    -Shoulder Press: Warm-Up, 6x85, 6x85, 6x85, 6x85

    -Assisted Dips: 10x70, 10x70, 10x70, 10x70

    -Tricep Extensions: 8x20, 12x15, 12x15, 12x15

    -Ab Roller: 5 rolls


    Felt ok. Switched up tricep work.

Similar Threads

  1. Pro Journal - Brian Hopper's Training Log
    By Brian Hopper in forum Member Online Journals
    Replies: 4506
    Last Post: 01-02-2012, 09:50 AM
  2. Dropping a log - TJM's deadlift log!
    By TJM in forum Member Online Journals
    Replies: 0
    Last Post: 02-28-2008, 04:17 PM
  3. will arms lag in beginning with no direct work?
    By eddie500 in forum Bodybuilding & Weight Training
    Replies: 25
    Last Post: 10-02-2007, 10:43 PM
  4. How do I create a log?
    By Chizniz16 in forum Bodybuilding & Weight Training
    Replies: 7
    Last Post: 03-30-2005, 09:11 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •