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. #226
    Senior Member Allen Cress's Avatar
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    Leg Day

    Squats 2 x 8-10, 1x12-15, 1x15-20
    Seated leg curl 4 x 15
    Leg extention 3x15
    DB sumo squat 3x15-20
    Walking lunges 3 x 10 each leg

  2. #227
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    Seems like traditional torture again, very curious for the following workouts, Eric

  3. #228
    Senior Member Allen Cress's Avatar
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    Chest/Core

    Incline BB press 3 x 6
    Hammer strength flat press 4 x 8-12 (1-2 sec hard contraction each rep)
    Incline DB press 4 x 10-12
    Flat DB fly 3 x 12
    Crossover 3 x 15 (slow tempo)

    1a) SB step offs 3 x 10 each leg
    1b) High to low cable chop 3 x 12 each side
    2a) Rocky abs 3 x 8-10
    2b) ab rollouts 3 x 15 (1 sec pause at bottom)

    Weight is holding steady at 215lbs and will probably stay there until I try to add a bit more starting at the end of April. Calories are still around 4000-4500

  4. #229
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    Very intense core circuit, would be something to see you do on your youtube channel, eric
    Hard work pays off, like the master always says !!!

  5. #230
    Senior Member Allen Cress's Avatar
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    Delts & Calves

    45 degree calf raise 4 x 12-15; 1 triple drop 10-10-10

    Over & Back press 4 x 12
    Standing cable rear lateral 4 x 25
    6 ways 4 x 10

  6. #231
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    Allen, how are the 6 ways done, it even sounds hard, eric

  7. #232
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, how are the 6 ways done, it even sounds hard, eric
    From a seated position do a side lateral raise. When you reach the top swing your arms around to the front then do a front raise over head, Go back down the same way. It doesn't take much weight at all, I use 12.5 lb DBs.

  8. #233
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    Allen, I think back in the days Milos Scarev used to call this ' seated dumbell lateral fly raises ' , very hard exercise due to the continues tension principle, eric

  9. #234
    Senior Member Allen Cress's Avatar
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    Legs

    Leg press 3 x 20 ; 8 pl per side
    Leg curl 3 x 12-15; 130lbs
    Squats 3 x 10-15 ; 240lbs
    DB stiff legged deadlift 3 x 12-15; 100lbs
    Leg extention 2 x 15; 130lbs, slow negative
    Glute blaster machine 3 x 15

    3 rounds of 1 min deep quad stretches, then hams
    Last edited by Allen Cress; 03-30-2011 at 11:56 AM.

  10. #235
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    Allen, for people who do not have a glute blaster can they also replace it with lateral step - ups ?
    eric

  11. #236
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, for people who do not have a glute blaster can they also replace it with lateral step - ups ?
    eric
    A better option would be to attach a cable to you ankle and do kickbacks to really isolate the glutes.

  12. #237
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    Thanks, eric

  13. #238
    Senior Member Allen Cress's Avatar
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    Delts & Calves

    Standing calf raise 6 x 20 reps (last 10 reps are partials)

    Heavy DB side lateral partial swings: 4 x 30
    Reverse pec dec: 4 x 35
    Incline rear lateral swing drop set: 60 reps, 30 reps, 10 reps. (last 10 reps were full range and 2 sec contractions)

  14. #239
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    Allen, with your competition diet last year I saw that you ate regulary 2 cups egg whites, I was wondering how do you cook them since it's almost too much to bake in 1 pan ? eric

  15. #240
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by POWERZN View Post
    Allen, with your competition diet last year I saw that you ate regulary 2 cups egg whites, I was wondering how do you cook them since it's almost too much to bake in 1 pan ? eric
    I would either scramble them in a 16 inch skillet or make pancakes with the egg whites mixed with shredded wheat.

  16. #241
    Senior Member Allen Cress's Avatar
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    Leg day

    I am going to be on this current program for one more week after this one then I will take a week off before starting my next program which will be a hybrid.


    Seated Leg cur 4 x 15
    Horizontal leg press 3 x 15-20, 12-15, 8-10
    DB sumo squat on 2 boxes 4 x 15-20 ( flex glutes hard every rep)
    Waslking Lunges 3 x 15 each leg

  17. #242
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    Allen,

    From reading your information, you have done some impressive work as far as improving your metabolism. I feel as if I messed mine up a bit going from 305 to 227 in about 4 months, 3 years ago. Do you have any advice for me to improve my metabolism?

  18. #243
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Throwbak42 View Post
    Allen,

    From reading your information, you have done some impressive work as far as improving your metabolism. I feel as if I messed mine up a bit going from 305 to 227 in about 4 months, 3 years ago. Do you have any advice for me to improve my metabolism?
    Its hard to say without a full assessment. If you have damaged your metabolism you have to realize there is no quick fix and it takes a proper approach to get you back to normal. A balanced diet that serves the body and a proper training protocol to assist in it.

  19. #244
    Senior Member Allen Cress's Avatar
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    One day left

    Tomorrow will be my last training day for 9 days. My weight is holding at 210-213 lbs and when I start my new protocol I will up my calories and tryo to gain some more size. Janurary will be here before I know it and it will be contest prep time.

    Chest
    1) Cable flys 4 x10-12 (hard flex on every rep)
    2) Incline DB press 4 x 10-12
    3) Cable crossover 3 x 15 (slow)
    4) Flat DB press with twist at top 3 x 10-12

  20. #245
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    Enjoy the rest Allen and keep us posted. eric

  21. #246
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    Thanks

    I appreciate your answer. Thanks!

  22. #247
    Senior Member Allen Cress's Avatar
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    Next Phase

    I just started back training after a week off from training and diet. My body feels better and I'm ready to go. I lost 6 lbs during my time off, which usually what happens. I was in vegas for 4 days and only ate 3 times a day.

    I have started a new diet and will adjust as needed. I am going to try to add 10-15 lbs over the next 3 months or so.

    Sample Diet:

    1) 2 cups egg whites, 2 whole eggs, 1 cup oats, 2 tbsp peanut butter

    2) 2.5 scoops Nitrean, 1.5 tbsp olive oil, 1 cup rice

    3) 250g chicken, 250g potato, 35g almonds

    4) 45 min before workout: 2 scoops Nitrean, 1 scoop BCAA+, 1 tbsp olive oil, 40g waixe maize
    After workout: 2 scoops Nitrean, 8oz juice, 30g waixe maize

    5) 250g Chicken, 1cup rice, 35g almonds

    6) 2.5 scoops Nitrean, 1.5 tbsp oil, 1 cup rice

    7) 6 whole eggs, 1 cup oats

  23. #248
    Senior Member Allen Cress's Avatar
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    Day 1

    My new program is a Power Hybrid. Its roughly based around Squat, bench, and deadlits. The goal is to bring up my posterior chain (hams/glutes) and add some density.

    1) Squats 4 x 8
    2) Alt. BB lunge 3 x 8-10

    3a) Step ups 3 x 8-10
    3b) Inverted row 3 x 15

    4a) Leg curl 3 x 8-10
    4b) One legged glute bridge 3 x 12-15
    4c) SB lateral leg raise 3 x 12-15

    5a) Bulgarian split squat 3 x 10
    5b) Hammer S. Low row 3 x 10-12
    5c) SB leg curl 3x 15-20

    My glutes and hams felt like they were going to rip off there was soo much muscle activation, Good stuff!

  24. #249
    Senior Member Allen Cress's Avatar
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    1) Flat BB press 4 x 8 (no lockout and stop about 1 inch from chest)
    2) Incline DB press 3 x 6-8

    3a) DB shoulder press 3 x 6-8
    3b) BW squat jumps 3 x 10-12

    4a) Side lateral 3 x 15
    4b) High to low cable chop 3 x 15 ES
    4c) BW squats 3 x 25

    5a) Close grip bench 3 x 8-10
    5b) T rotations 3 x 10 ES
    5c) Skaters 3 x 10 ES

  25. #250
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    Wow, this is some weird high tech hybrid stuff, makes my head spin around.
    Curious to see the other workouts and how the program will flow together and what influence it will have on your body composition.
    The new diet has a good structure and seems something that can be done for a longer period, since you can manage that many calories you don't have to worry about getting fatter, eric

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