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. #26
    Moderator Off Road's Avatar
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    Quote Originally Posted by Rugg View Post
    The ole triceps were screaming at the end of the workout, all that pressing with high reps made my arms feel like jell-o.
    Haha--The triceps were the WORST for me too.
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  2. #27
    Senior Member NUCadet97's Avatar
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    Quote Originally Posted by Off Road View Post
    Haha--The triceps were the WORST for me too.
    Triceps are my favorite, there is nothing more satisfying then jello arms...well maybe the way hammys feel after heavy squats....good work

    and yeah that looked like a hell of a lot of volume for a deload

    Raw Elite classification in 3 weight classes

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    raw total: 1,080 lbs

  3. #28
    Senior Member Rugg's Avatar
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    Deload B Workout

    Hack Press Machine
    2x15x2PPS

    Standing Calf Raises (on the hack press machine)
    2x15x2PPS

    Ghetto Reverse-Hypers
    2x15xBW

    Drag Curls
    2x15x40

    20 Minutes Incline walking

    I like the reverse-hypers, but I need to add some resistance to it. I realy want some traction in the movement, but my BW isnt enough to do it. I think I can use some stretchy bands and my dip belt to rig it up, I will probably try it out on my next wave.

    I think the metabolism is kicking into high gear, I dont know if I can attribute it to the workout, or the diet, but my body temp has shot through the roof. I feel like a middle aged woman going through menaupause half the time. But whatever the source, I'll take it, Im down to 187. Unfortunately, the more weight I lose, the more I realize I dont have a lot of lean muscle mass, I probably need to get down to 170 to be at the BF level I'm shooting for. Progress is progress though, Im still making strength gains and losing weight, cant really complain about that.

  4. #29
    Senior Member Rugg's Avatar
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    Rack Chins
    2x15xBW

    DB Rows
    2x15x45

    Hammer Strength Flat Bench
    2x15x65

    Hammer Strength Shoulder Press
    2x15x55

    Close Grip BP
    2x15x95

    20 Minutes Incline Treadmill walking

    Triceps are stil the weak link on the pressing, 15 reps are just killing em. Im looking forward to doing some different exercises Monday when the deload is done.

    I'm thinking Chins again, Hammer Strength rows, DB BP, DB Shoulder Press , and JM presses. I kinda miss regular flat BB BP, but I'd rather develop the chest than just get a big Bench.

  5. #30
    Senior Member Rugg's Avatar
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    I did my last deload leg workout, but it wasn't really any different than the first one, so I didnt post it, but I started my next wave with new exercises last night. It was quite an eye opener. I, essentially, wasted my time using the hammerstrength machines. I was pretty disappointed with the outcome. Numbers to follow:

    Chins
    6xBW, 6xBW, 6xBW+2+2+2

    T-Bar Rows (I dont think I'll do these next time, felt more stress in my low back than I wanted)
    6x45, 6x70, 6x95+2+2+2

    Flat Bench Press - I thought I'd at least be able to get to 205 without a problem and work from there, but when I got 185 on there I was shocked how much effort it took. My wife even said I had a suprised look on my face. Well, hopefully it wont take long to get back into the groove and get back to my old numbers.
    45x10, 95x6, 135x6, 185x6+2+2+2

    Seated DB OHP - These werent too bad, felt like a decent weight after having not done free weight shoulder exercises in three months.
    35x6, 40x6, 50x6+2+2+2

    JM Presses - Ok, they werent very good JM presses, but I had'nt ever done them before, so it was a work in progress
    45x6, 65x6, 95x6+2+2+2

    Extraneous Thoughts:
    My back was a little sore, I couldnt hold any arch at all without my back feeling wonky. Normally I'd have about 2-3 inches of gap under my low back when doing BB BP, but I had to press my low back into the bench to feel stable. But there couldnt be any better testament to using free weights over machines than this sobering example. Chalk it up to experience I guess. I'll conitnue using the BB BP this wave and see how I progress, might change to DB after I get back to my old numbers and see how those two exercises correlate.

  6. #31
    Moderator Off Road's Avatar
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    Those machines just aren't the same, as you've found out. I'm sure as the stabilizer muscles adapt to the free weights again you'll be right back up there.
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  7. #32
    Senior Member NUCadet97's Avatar
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    Quote Originally Posted by Off Road View Post
    Those machines just aren't the same, as you've found out. I'm sure as the stabilizer muscles adapt to the free weights again you'll be right back up there.
    Not only taht but tehre is a significant mechanicl advantage to using the machines, one giant reason why I stay far far away from them.

    Raw Elite classification in 3 weight classes

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    raw bench: 270 lbs
    raw deadlift: 430 lbs
    raw total: 1,080 lbs

  8. #33
    Senior Member Rugg's Avatar
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    Quote Originally Posted by NUCadet97 View Post
    Not only taht but tehre is a significant mechanicl advantage to using the machines, one giant reason why I stay far far away from them.
    Yeah, I really noticed that with the Hammer Strength Shoulder Press, I could use the seat back and the rigid weight path for leverage to get the weight up.

    Anyway, B workout is as follows:

    Front Squats - I had never done these before so this was an exploratory weight exercise. Feels interesting, and I like the upright position, but I definately need work on my form and practice keeping the right posture. This was extremely light, but I didnt want to go crazy when my form wasnt good.

    6x45, 6x65, 6x95+2+2+2

    Hamstring Curl - Never tried this machine before, but I thought I'd give it a shot. Cant say Im a big fan. I will likely not do this again
    6x30, 6x60, 6x80+2+2+2 (per leg)

    Reverse Hypers - I like the way these give a good stretch to my lower back, so I do them every leg day
    15xBW, 15xBW

    Calf Raises
    6x1.4 PPS, 6x2.5 PPS, 6x3.5 PPS+2+2+2

    Drag Curls - Yeah, not great, and I should have dropped down to 85, but I didn't
    6x50, 6x70, 5x90+1+1+1

    Overall not a taxing workout at all, but with my history of back issues, I'll take it slow and steady and see where it takes me.

  9. #34
    Moderator Off Road's Avatar
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    Front squats are a tricky exercise for me too. Good luck with them.
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  10. #35
    Senior Member Rugg's Avatar
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    I am a slacker, havent been updating the log.

    Friday

    Chins
    6xBW, 6xBW, 6xBW+2+2+2

    Rack Chins
    6xBW+25, 6+BW+25, 6+BW+25

    Bench (This felt a little lighter, but still dont think I could have gone up much, Fairly strong at the bottom, I just crap out at lockout. Perhaps I'd better rethink dropping dips)
    6x95, 6x135, 6x185+2+2+2

    DB OHP
    6x35, 6x45, 6x55+2+2+2

    JM Presses
    6x65, 6x95, 6x105+2+2+2


    Tuesday - Not much time today so I just did the bare minimum and shot out of there.

    Leg Press
    6x2 PPS, 6x3.5 PPS, 6x4.5PPS+2+2+2

    Reverse Hypers
    15xBW, 15xBW

    Calf Raises
    6x2PPS, 6x3PPS, 6x4.5PPS

    Curls (Dropped the weight back to 85 since I clearly wasnt ready for 90)
    6x45, 6x60, 6x85+2+2+2

  11. #36
    Senior Member Rugg's Avatar
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    Wednesday

    Chins - I really focused on form and getting full extension and contraction
    6xBW, 6xBW, 6xBW+2+2+2

    Rack Rows (like rack chins but I pull to my chest with an underhand grip) Did these as explosively as possible
    6xBW, 6xBW, 6xBW, 6xBW+2+2+2

    DB BP - Should have gone up at least 5 more pounds, but the 75's were taken, lol
    40x6, 50x6, 60x6, 70x6+2+2+2

    DB OHP
    6x35, 6x45, 6x55+2+2+2

    Face Pulls
    2x15x57.5

    Dips - Yes, I added 6's, need to be less lazy and bring my weight belt
    6xBW,6xBW,6xBW,6xBW,+6+6+6

    20 minutes incline walking

  12. #37
    Senior Member Rugg's Avatar
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    Finally got back to the gym after a busy work week.

    BW is down to 183, definately noticing a lack of oomph in my endurance.

    Rack Chins
    6xBW, 6xBW+25, 6xBW+35+2+2+2

    Chins (Definately harder doing them second, but the chin station was occupied)
    6xBW, 6xBW, 6xBW+2+2+2

    BB BP
    6x95, 6x135, 6x195+2+2+2

    DB OHP
    6x35, 6x45, 6x55+2+2+2

    Close Grip BP
    6x65, 6x95, 6x115+2+2+2

    10 Minutes Incline Treadmill walking

  13. #38
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    I'm glad you found time to get to the gym. Life can really get in the way sometimes. Bodyweight chins after rack chins sounds brutal.
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  14. #39
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    Your BP has shot back up well, just takes a little time to get back in the groove like you said.

  15. #40
    Senior Member Rugg's Avatar
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    Was out of town over the weekend, but here's friday's workout.

    Leg Press
    3PPSx6, 4PPSx6, 4PPS+35sx6+2+2+2

    Ghetto Reverse Hypers
    2xBWx15

    GHR - First time doing them, was a work in progress, but wow, they're so much harder than I thought they'd be
    BWx6, BWx6, BWx6+2+2+2

    Calf raises on hack squat machine - I did 15 good full paused reps, then 15 fast "burners"
    2x15x3PPS+15 burners

    Drag Curls
    55x6, 70x6, 85x6+2+2+1

  16. #41
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    Ghetto reverse hypers? Wish we had a hyper machine where go. Why do you do leg press over free squats?

  17. #42
    Senior Member Rugg's Avatar
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    Video


    That's a close approximation of what I do, just need a stand where your feet are elevated so you can have full ROM.

    I dont do regular back squats or deadlifts because of chronic back injuries. I've been trying to find a decent replacement that stimulates my quads and hams without putting excessive stress in my danger zones.
    Last edited by Rugg; 07-13-2010 at 12:49 PM.

  18. #43
    Senior Member Rugg's Avatar
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    Chins
    BWx6, BWx6, BWx6+2+2+5

    Rack Chins
    BWx6, BWx6, BWx6+2+2+11

    DB OHP
    40x6, 50x6, 60x6+2+2+2

    BB BP
    95x6, 135x6, 165x6, 205x4+2+2+1

    Close Grip BP
    95x6, 115x6, 135x6+2+2+2

    Dips
    BWx12

  19. #44
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    Oooh...had a little extra left on the chins? Nice stuff.
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  20. #45
    Senior Member Rugg's Avatar
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    Yeah, in lieu of adding weight, I've been working on full ROM on my chins, all the way down and all the way up and then push a few extra reps on the last of the clusters if I can manage it.

    Yesterday's attempt to work out was slightly hampered by ole mother nature. Got through leg press, started calves and the weather sirens went off and everyone had to go down to the locker rooms. By the time it blew through, we had to get the kids home for bed.

    Leg Press
    3PPSx6, 4PPSx6, 4PPS+35sx6+2+2+2

    Calf Raises
    2 PPSx6, 4 PPSx6....and thats it

  21. #46
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    Weather sirens? What's that about? We don't have those here in California.
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  22. #47
    Senior Member Rugg's Avatar
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    The top halves of the trees were horizontal and sheets of rain had visibility down to about 30 feet. The national weather service decided that 75-80 MPH winds were dangerous and stuff. Usually the sirens are reserved for Tornado warnings, but I guess this was enough. Gotta love Nebraska (no, actually you dont), it was 98 degrees (111 on the heat index) and about 95% humidity all day then evening cooled it off and brought the storms.

  23. #48
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    That sounds crazy. Out here in California, a wind blowing at 60 MPH is akin to a natural disater -- Haha
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  24. #49
    Senior Member Rugg's Avatar
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    Friday:

    Chins
    BWx6, BWx6, BWx6+2+2+6

    Rack Chins
    BWx8, BWx6, BWx8+3+3+6

    BB BP
    95x6, 135x6, 185x6, 205x4+2+2+1

    Close Grip BP
    95x6, 115x6, 145x6+2+2+2

    DB OHP
    40x6, 50x6, 60x6+2+2+2

    Tuesday:

    Leg Press
    3PPSx6, 4PPSx6, 4PPS+35sx6+2+2+2

    Calf raises (on hack squat machine)
    3PPSx10+16 Burners, 4PPsx6+10 Burners

    GHR
    BWx6, BWx6, BWx6+2+2+2

    Preacher Curls (no idea what the bar weighs)
    Bar+20x6, Bar+40x6, Bar+45x6+2+2+2

  25. #50
    Senior Member Rugg's Avatar
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    Chins - Form suffered, but Ill keep with this added weight until I can master the form again
    BW+25x6, BW+25x6, BW+25x6+2+2+2

    Rack Chins
    BWx8, BWx8, BWx10+4+4+4

    BB BP
    115x6, 155x6, 205x6+2+2+2

    DB OHP - Just couldnt get the +2s moving with 65s, got em into place, but they wouldnt budge, so I dropped the weight and did some higher reps /shrug
    40x6, 50x6, 65x6+0+0+0, 40x12

    Dips
    BW+25x6, BW+25x6, BW+25x6+2+2+2

    Plyo Pushups
    BWx16

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