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. #1
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    Chris407's Journal

    Some stats:

    Age: 27
    Height: 5'10.5"
    Current am weight: 193.6
    Current BF: 14%

    I've been bulking for about a year. I started at 173 and 10% bodyfat. So, in the last year I've gained about 11 pounds of muscle and 11 pounds of fat. I think I gained a lot of the fat at the beginning of the bulk. I really wanted to get my weight back up over 180, and was a little too aggressive adding calories back into my diet. Since the end of the summer I've gone slower and I think my BF% has been pretty constant.

    Goals:

    I'm planning on continuing to add mass for about 5 more months, then trim off some bodyfat. It seems like I've been adding about a pound of muscle per month, so assuming I keep going at this pace, I think I'll be around 200, maybe just a little more.

    Also, I'd like to get my arms up over 16 inches. I have very long arms, and they've always been pretty stubborn. But I've been hitting bis and tris directly twice per week, and indirectly once per week, and that seems to be working well. I've added about an inch in the past year, and they are up to 15.5"

    Routine:

    Mon: Back/Triceps
    Tue: Shoulders
    Wed: Legs
    Thurs: Chest/Biceps
    Fri: Cardio
    Sat: Arms
    Sun: Cardio

    I generally go to the gym around 6:30am. Sometimes I'll also add a half hour of light cardio in the evening during the week.

    I'll post full measurements in the next couple days.

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  3. #2
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    6/23/10 - Legs

    ATF Oly Squats
    135x5
    155x5
    175x5
    185x5
    205x5 (tweaked knee)

    Notes: Prior to this workout I had been doing PL style squats (slightly wider than shoulder-width stance, just below parallel). I decided to switch to Oly-style because my lower back was starting to hold me back on squats. I think the combination of squatting and deadlifting heavy was getting to be too much. So I figured Oly squats would take some stress off my back and put more on my quads. However, after feeling a twinge in my left knee (which I've injured in the past), I may need to rethink this.

    Romanian DL
    185x5, 5, 5

    Notes: These were light. I focused on feeling the stretch on the way down and then exploding up. I hadn't done these in a while either.

    Lying Leg Curls
    50x12
    65x12
    80x9 (+1rep), 7

    Leg Press Calf Raise
    2.5ppsx20, 20 (+4 reps!), 17 (+4 reps!)

    Notes: Once I get up to 3 sets of 20 I will move up to 3pps. Also, I do these with a pause at the bottom

    Straight Leg Hanging Leg Raise
    x7, 6, 6

    Squats were frustrating today. The first sets felt great. I actually felt my quads working (which I haven't felt doing PL style). However, tweaking my knee worries me.

    Otherwise, it was a good workout. Calves were especially good.

  4. #3
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    Well, I iced my knee and its feeling mostly better. I think the twinge I felt was just a minor sprain. However I've had a lot of problems with my left knee in the past, so I don't want to injure it again. At least for the forseeable future I think I'm going to replace squats with leg press (as un-hardcore as that sounds). I think this will help bring up my quads too, since I tend to feel squats more in my glutes and hamstrings.

  5. #4
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    6/24/20 - Chest/Biceps

    Incline DB Bench
    40x10
    50x10
    60x10
    70x10 (+2 reps)
    75x4

    Notes: The last rep with the 70's was pretty slow. Next week I'll start with 45's and move up to 75's, in 10lb jumps.

    EZ Curls
    50x10
    60x10
    70x10
    80x6 (+1 rep)

    Hammer Strength Chest Press
    90x8
    140x7
    160x3
    90x10

    Notes: This was a new exercise. I had used a similar HS machine before, but this one was much more difficult. On the other one I had used, I could easily do 10 reps with 180, so I was surprised to struggle with 160. Still, I like this exercise. I will work up slower next week.

    Seated Alternating DB Curls
    30x10
    35x10
    40x8, 6

    Notes: I did the same reps as last week, but the first set with 40's was definitely stricter. However, if I don't improve next week, I'll probably change up the rep range on these.

    Low Cable Raise
    3x15, 15

    Notes: The station I usually do these on was occupied, so I did them on the cable x-over station. I don't like it quite as much, but I got a good pump from these.

    This workout started strong, but I felt kind of tired towards the end. I didn't sleep great last night. But I was happy to get a 2 rep PR on DB inclines.

  6. #5
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    Forgot to add that my weight upon waking was identical to yesterday: 193.6

  7. #6
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    Also, some quick measurements from yesterday morning (to the nearest 1/8"):

    Chest: 42.5
    Biceps(R/L): 15.5/15.5
    Forearms: 12.25/12.125
    Waist (at navel): 36.25
    Waist (at waistline): 36.5
    Thigh (halfway between knee and hip): 23.5/23.375
    Calf: 16.125/16.25

    All measurements were taken un-pumped, first thing upon waking. The biceps, forearm, and calf measurements were flexed.

  8. #7
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    This morning I did 35 min of low intensity cardio. Incline treadmill walking at 3.5mph and a 5% incline. 330 calories burned. I also did about 15 min of stretching. Nothing too exciting.

  9. #8
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    AM weight: 194.0

    6/26/10 - Arms

    Paused EZ Skullcrushers
    50x5
    60x5
    70x5
    80x5
    90x5 (+1rep), 5 (+1 rep)

    Notes: Good sets. I will try to hit the same weights for 6 reps next week.

    Barbell Curl
    65x6
    85x6
    95x7 (+1 rep)
    100x3, 4 (+1rep), 3

    Notes: I was really happy with this because I added a rep at 95 and at 100, and all the sets were very strict. I should have had 4 on the first set with 100, but just kind of lost focus.

    Nautilus Tri Machine
    50x12
    65x12
    80x12 (+1rep)
    85x8

    Notes: Next week I will do sets with 55, 70 and 85.

    Hammer Strength Preacher Curl
    45x10
    55x10
    60x10 (+1 rep)
    65x7

    Notes: Next week I will skip 60, and just do sets of 45, 55 and 65.

    Overhead Cable Tri Extension
    4x12
    5x12
    6x12

    I was in a big rush this morning so I had to move pretty quickly. I skipped my usual forearm work. This was a good workout, though. I got PR's on my main two lifts (Skulls and BB Curls), and everything else felt really good.

  10. #9
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    AM weight: 196.2.

    Kind of heavy, probably because I drank about a gallon of water in the middle of the night.

  11. #10
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    No formal cardio today, but I took the dog to the park and played around there for a while. And then after that, had to give her a bath, which is a workout in itself...

  12. #11
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    AM Weight: 195.2

  13. #12
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    6/28/10 - Back/Triceps

    Deadlift
    warmups
    225x3
    255x3
    275x3
    295x3
    305x3
    315x2, 1

    Notes: I was a little disappointed not to get 315 for 3 reps. I could have had it if I had loosened my form (let my hips rise first), but I didn't want to risk it.

    Also, did a 10 second static hold on the last rep with 305, using a mixed grip.

    DB Skullcrusher
    20sx10
    25sx10
    30sx8 (+1 rep), 7(+1 rep)

    Notes: Added reps over last week's sets, and had nice tight form. The final rep was really slow, though.

    Chins
    bwx5
    +10x5
    +20x5
    +30x3, 2

    Notes: This was my first week after moving up from +25 for my top sets. The sets with +30 were really good. I got a great lat stretch at the bottom. I might have had an extra rep on each of the top sets if I had pushed it, but I'll save that for next week.

    Triceps Pushdown
    8.5x12
    9.5x12
    10.5x12(!), 7

    Notes: Again, moved up in weight from last week, so no rep PR's. However, I did get more reps than I expected on my first top set. The next set was really hard, though.

    Low Cable Row
    10x10
    11x10
    12x9(+2 reps!), 7(+1 rep)

    Notes: These felt great. I paused at the top of each rep, and got a great squeeze in my upper back. Very excited to get 9 reps at that weight. Hopefully I'll be ready move up to 13 in 2 weeks.

    DB Overhead Tri Extension
    45x10
    50x10
    55x7, 6

    Notes: Again, 55 was a new weight for the top sets. I really focused on getting a good stretch at the bottom of these.

    Very happy with this workout, despite not getting what I expected on deadlifts. I know I could have had 3 reps at 315 (and maybe 325) if I had let my hips come up and turned it into a SLDL. But I don't want to risk my back. So next week I'll come back and get 3 perfect reps at 315.

    Other than that, everything else either went up in reps, or was a new, higher weight for me.

  14. #13
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    AM Weight: 195.0

    The entire back of my body (hamstrings, glutes, back, and triceps) are toasted from yesterday.

    Off to the gym for shoulders now.

  15. #14
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    6/29/10 - Shoulders

    Standing Military Press
    95x5
    115x5
    135x5
    145x4, 3
    155x2 (+1 rep)

    Notes: For some reason I couldn't get into a groove with 145. I really should have had 5 reps there. But I was happy with 155. Two nice, smooth reps.

    Seated Neutral-Grip DB Overhead Press
    40x10
    50x10
    60x5, 5

    Notes: Again, my first top set should have been better. The second set was actually easier.

    Strict Lateral Raises
    20sx12, 12 (+1 rep), 9, 8

    Rear Delt Machine
    60x15
    65x15 (+2 reps), 15 (+4 reps!), 15 (+6 reps!)

    Notes: These were great sets. Really strict, paused at the top of each rep. I hadn't pushed very hard with 65 before, so this week I was able to add a ton of reps. My rear delts had a huge pump after this. Next week I'll work up to two top sets at 70.

    Rope Face Pull
    8x12
    9x12
    10x12, 12 (+1 rep)

    Notes: Good sets, especially considering how fried my rear delts were at this point. Next week I'll add the 1/2 plate to these sets.

    Hammer Strength Shoulder Press
    140x13 (+1 rep)

    Nice workout. Next week I think I might shoot for 160x2 on military press. Or maybe just go for more reps at 145. We'll see how I feel.
    Last edited by Chris407; 07-01-2010 at 02:11 PM.

  16. #15
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    Just checking in...
    Good luck with your goals.
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  17. #16
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    Just checking in...
    Good luck with your goals.
    Thanks for stopping by!

  18. #17
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    AM Weight: 195.0

    Heading to the gym to do legs now, but probably won't have a chance to post the workout today.

  19. #18
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    AM Weight: 195.4

  20. #19
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    Yesterday's Leg Workout:

    6/30/10 - Legs

    Leg Press
    2ppsx15
    2.5ppsx15
    3ppsx15 (+5 reps), 15 (+5 reps)

    Notes: These felt great. No knee pain at all, and I got a huge pump in my quads. I am going to stick with high reps for a while. Next week I will work up to 3.5pps.

    RDL
    190x5, 5, 5 (+5lb on all sets)

    Notes: Again, these were done explosively on the concentric with a controlled (~3 second) eccentric. I also focused on a really good stretch on all reps.

    Leg Curl
    50x12
    65x12
    80x10 (+1 rep), 6

    Notes: Added at rep on the first set of 80, but my hamstrings were pretty fried after that.

    Leg Press Calf Raise
    3ppsx15, 12, 12

    Notes: Moved up this week. All sets were excellent, with a great stretch at the bottom. I will work back up to the 20 rep range before increasing to 3.5pps.

    Straight Leg Hanging Leg Raise
    bwx8 (+1 rep), 7 (+1 rep), 6

  21. #20
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    7/1/10 - Chest/Biceps

    Incline DB Bench
    45x10
    55x10
    65x10
    75x6 (+2 reps), 5 (+1 rep)

    Notes: Good sets, nice stretch at the bottom of each rep. Can't wait to start using the 80's on these...

    EZ Curl
    50x10
    60x10
    70x10
    80x7 (+1 rep)

    Notes: Nice form on all sets.

    Hammer Strength Chest Press
    90x8
    110x8
    130x7, 6

    Notes: I lowered the weight on these from last week, but focused more on the feel of each rep. I'm trying to put my ego aside.

    Seated DB Curl
    30x10
    35x10
    40x9 (+1 rep), 7 (+1 rep)

    Notes: Really happy to get 9 clean reps with the 40's. I had been stuck at 8 for a few weeks.

    Low Cable Raise
    3x15, 15

    Notes: My usual station was occupied again, so I had to do these on the crossover machine. These sets were okay. Pumped some blood into my chest. I really prefer the other cable station, though.
    Last edited by Chris407; 07-01-2010 at 01:48 PM.

  22. #21
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    AM Weight: 193.4

    Surprisingly light, especially considering my girlfriend and I made a delicious margherita pizza from scratch last night... and I ate about 2/3 of it...

    I also did 35 min of cario on the treadmill before breakfast. Same as last week: 3.5mph, 5% incline. Then some lower body stretching.

  23. #22
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    AM Weight: 194.4

    Off to do arms as soon as the gym opens.

  24. #23
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    7/3/10 - Arms

    Paused EZ Skullcrushers
    50x6
    60x6
    70x6
    80x6
    90x6 (+1 rep), 6 (+1 rep)

    Notes: Happy to add a rep on each of the top sets. Next week I'll try to hit all the same weights for 7 reps.

    Barbell Curl
    65x6
    85x6
    95x6
    100x6 (+2 reps!), 4, 4

    Notes: These were excellent. The sets at 100 was very solid. I haven't decided if I'm going to try for 7 reps at the same weights next week, or stick with 6 reps and go for 105 on my top sets.

    Nautilus Tri Machine
    55x12
    70x12
    85x10 (+2 reps), 8

    Hammer Strength Preacher Curl
    45x10
    55x10
    65x9 (+2 reps), 7

    Notes: Nice sets.

    Overhead Cable Tri Extension
    4x12
    5x12
    6x12
    7x6

    Notes: I moved up to 7 this week. Next week I will drop the set at 4, and instead do two top sets at 7.

    Reverse Curls
    45x15
    65x7 (+1 rep), 7 (+1 rep)

    Wrist Curls
    65x20
    75x20
    85x18 (+3 reps), 16 (+1 rep)

    Great workout. I added reps basically everywhere.

    I need to figure out if the gym is open on Monday...

  25. #24
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    AM Weight: 193.4 (?)

    Weirdly light. I ate a lot yesterday, too. Oh well, off to do some cardio.

  26. #25
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    35 min LISS cardio. Then a big breakfast.

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