The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Senior Member Allen Cress's Avatar
    Join Date
    Dec 2009

    Allen's Off Season Training and Nutrition

    This is my first week back after 17 days off from training and diet. I am currently just 4lbs over my contest weight at 194 lbs. I will gradually build back into intensity this next week and go all out starting next week. he

    As far as diet I am going to do the Cycle Diet, which i haven't done in about 3 years. I will start my calories at 3000 and do a 40/45/15 split. I will have a Mid-week calorie spike on Wednesdays and an all out re-feed day on Saturdays.

    Here is my training split for my new protocol.

    Day 1: Chest/ Arms
    Day 2: Legs
    Day 3: Back
    Day 4: Off
    Day 5: Shoulders/ Arms
    Day 6: Power day
    Day 7: Off

    Here is an example of one of my Chest/Arms days:

    1) Low incline DB press 3 x 5-6, 100 lbs
    2) High Incline DB press 3 x 6-8 ,90 lbs
    3a) Push ups on push up bar with feet elevated high 3 x 10-15
    3b) DB floor press lockouts 3 x 6-8, 80 lbs
    4a) Horizontal cable fly 3 x 15-20, 25 lbs
    4b) Flat BB press (no lockout, feet up) 3 x 10-12, 175 lbs

    5a) DB concentration curl 3 x 8-12, 35 lbs
    5b) One arm low rope ext. 3 x 12-15, 30 lbs
    6a) Single arm DB preacher curl 3 x 8-10, 35 lbs
    6b) One arm Horizontal cable ext. 3 x 12-15, 55 lbs
    7a) Single arm Zottman curl 3 x 8-10, 30 lbs
    7b) One arm pushdowns 3 x 15-20, 17.5 lbs

    The plan this off season is to obviously put on as much quality size as possible and I have until next march before I start contest prep for my next contest. this will be the longest off season I have had in about 5 years. Time to hit it hard and grow!
    Last edited by Allen Cress; 05-11-2010 at 08:46 PM.

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