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. #51
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    AM weight: 197.0

  2. #52
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    I did 40 min of cardio on the treadmill this morning. 3.5 mph, 5% incline, 385 calories. Then some stretching and mobility work.

  3. #53
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  4. #54
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    7/17/10 - Arms

    Paused EZ Skullcrushers
    50x8
    60x8
    70x8
    80x8
    90x7, 5

    Notes: Eh. These were okay. For some reason I wasn't 100% awake during skulls. I should have warmed up more. But I did add a rep on all my ramping sets, so it was okay.

    Barbell Curl
    65x7
    85x7
    95x7
    100x7 (+1 rep), 5 (+1 rep), 3

    Notes: Nice. The sets at 95 and 100 were great. Really solid form. I probably didn't need to do that last set at 100... my bi's were dead by that point.

    Nautilus Tri Machine
    55x12
    70x12
    85x11, 10 (+1 rep)

    Reverse Curls
    45x15
    65x8, 8 (+1 rep)

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

    Notes: The HS Preacher station was occupied (by two guys who took 25 min to do about 4 sets each...). So I moved my forearm work up in the workout. Really good work, here. My forearms were ridiculously pumped, again.

    Overhead Cable Tri Extension
    5x12
    6x12
    7x7 (+1 rep), 6

    Notes: The guys on the curl machine still weren't done... These were good, though. Its weird, but it seems like a huge jump from plate 6 to plate 7 on this station. Also, it was hard to hold on to the handle, because my forearms were pretty fatigued.

    Hammer Strength Preacher Curl
    45x10
    55x10
    65x9 (+1 rep), 6 (+1 rep)

    Notes: Nice sets.

    Good workout. I should have done some more warmups before starting. It probably would have also helped to have some pre-workout caffeine, as I was kind of dragging at first. Still, I'm very happy with the BB curl and HS preacher work today.

  5. #55
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    Well, I figured I'd post a little more about my diet. Here's the basic template I'm following at the moment:

    ~6:30am - Pre-workout smoothie (~600-800 calories) - frozen or fresh fruit, 2% milk, 3 scoops vanilla MRP powder, creatine, sometimes some walnuts or shredded coconut, sometimes some Greek yogurt

    ~9:00am - Breakfast (~600 cal) - big bowl of oatmeal with protein powder and berries, some Ezekiel toast with natty PB

    ~12:30pm - Lunch (600-1000 cal) - large serving of whole wheat pasta or rice with 8-10oz of chicken, lean beef, or fish. Some fruit or vegetable.

    ~4:00pm - [Optional] Snack (~300-400 cal) - mixed nuts

    ~7:00pm - Dinner (600-1000 cal) - similar to lunch

    ~10:00pm - Bedtime snack (~400 cal) - Cottage cheese, natty PB and a little chocolate protein powder

    Lately I've been getting around 3500-3600 cal/day. Generally I'll go out to dinner once a week with the girlfriend, but I still try to eat relatively clean. So, usually no big "cheat meals."

    Seems to be working pretty well, as I'm gaining weight slowly, and don't seem to be putting on too much fat. Anyways, I'll probably keep this basic template for the next several months, adjusting cals upwards if I start to plateau.

  6. #56
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    AM Weight: 197.0

    I'm feeling a little beat up today, so no formal cardio, probably just an easy walk. Also, I think I'm going to do a light week in a week or so. Probably lower my weights a bit and cut my volume in half for a week.

  7. #57
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    AM Weight: 196.8

    7/19/10 - Back/Triceps

    Chins
    bwx5
    +10x5
    +20x5
    +30x4 (+1 rep), 3

    Notes: Finally broke through to 4 reps at +30. It felt pretty easy too. It really helped to have this first in the workout. Not deadlifting beforehand definitely helped my grip.

    DB Skullcrusher
    20sx10
    25sx10
    30sx9, 6

    Notes: Same as last week. Good sets. I really thought I had 10, but it just wasn't there...

    Hammer Strength Low Row
    50x10
    90x10
    110x10, 10

    Notes: Good pause at the top of each rep.

    Triceps Pushdown
    8.5x12
    9.5x12
    10.5x12, 12 (+2 reps)

    Notes: Nice. I'll move up to 11 for my top sets next week.

    Low Cable Row
    10x10
    11x10
    12x10, 8 (+1 rep)

    Notes: Nice sets. Good pause on all reps.

    DB Overhead Tri Extension
    45x10
    50x10
    55x10
    60x9 (+5lb)

    Notes: 55 felt way too easy, so I moved up to 60 and hit the same number of reps I got on my second set of 55 last week. Next time I'll just do sets of 50/55/60.

  8. #58
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    AM Weight: 195.0

    Didn't eat enough the past 2 days, and it caught up with me. Weight should bounce back quickly, though.

  9. #59
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    7/20/10 - Shoulders

    Seated Military Press
    95x8
    105x8
    115x8 (+1 rep)
    125x5 (+1 rep), 5 (+2 reps)

    Notes: Really nice. Very controlled. Definitely could have had 6 reps on the first set of 125.

    Seated Neutral-Grip DB Overhead Press
    40x10
    50x10 (+1 rep)
    60x4 (+1 rep), 4 (+1 rep)

    Notes: Working back up on these. Very strict. The final rep of the final set was a grinder, but still good form.

    Strict Lateral Raises
    20sx12, 11 (+1 rep), 8 (+1 rep), 6

    Notes: Nice sets.

    Rear Delt Machine
    60x15
    65x15
    70x15 (+1 rep), 15 (+3 reps)

    Notes: Got to move these back before Face Pulls, so I wasn't surprised to add a decent number of reps. Excellent sets. Next week I'll do sets of 60, 65, 70, 75.

    Rope Face Pull
    8.5x12
    9.5x12
    10.5x8, 8 (+1 rep)

    Hammer Strength Shoulder Press
    140x13

    Notes: Lost 2 reps here, but had a super-controlled tempo on these. So I think my overall time-under-tension was as long if not longer. Last week I probably started pushing the tempo a little fast because I wanted to get 15. This week I also focused more on keeping my elbows out, and felt it a lot more in my lateral delts (as opposed to front delts, like normal).

    Nice workout. Everything felt great today.

  10. #60
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    AM Weight: 196.6

  11. #61
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    7/21/10 - Legs

    Steep Decline Situps
    x20, 10, 10

    Notes: I've always been lazy about ab work. That's probably part of the reason I've had lower back problems. So... I decided to put my ab work at the beginning of my workout. That way I don't skip it like I have a tendency to do at the end. Also, I think I'll add core work on my cardio days.

    These were really hard. Its a very steep bench.

    Leg Press
    2ppsx15
    2.5ppsx15
    3ppsx15
    3.5ppsx15
    4ppsx6

    Notes: Nice sets. Moving up to 4pps was a big challenge.

    Romanian Deadlift
    185x5
    205 x 5, 5 (+5lb on both sets)

    Leg Curl
    50x12
    65x12
    70x8 (+1 rep), 7 (+1 rep)

    Notes: Good sets.

    Leg Press Calf Raise
    3ppsx20, 20 (+2 reps)
    3.5ppsx11

    Nice workout. Could hardly walk leaving the gym...

  12. #62
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    This morning's workout:

    7/22/10 - Chest/Biceps

    Incline DB Bench
    45x10
    55x10
    65x10
    75x8, 5

    Notes: Good sets, but couldn't add reps. The weights felt really heavy today. I think my shoulders need some time off...

    EZ Curl
    50x10
    60x10
    70x10
    80x8, 4

    Notes: Couldn't add reps, so I did an additional set at 80.

    Hammer Strength Chest Press
    90x8
    110x8
    130x8
    140x4

    Notes: actually lost a rep at 140. Again, just kind of feeling beat up.

    Seated DB Curl
    35x10
    40x10
    45x5 (+1 rep), 4

    Notes: This was the high point of the workout. Really excellent sets, with a great focus on the muscle contraction. The sets at 45 were much cleaner than last week.

    Pushups
    bwx20

    Notes: Thought about doing another set, but I think this one was plenty today. Nice controlled tempo, really focused on pushing my scapulae forwards at the top (to bring in the serratus).

    Well, not a great workout. Just didn't have a ton of energy and everything felt heavy, with the exception of DB curls.

    Next week is going to be super-busy, so I think I'll use it as an opportunity to de-load. I'll probably just do 2 exercises per workout, mostly with dumbells and lighter weights/high reps. Basically just getting a pump without draining myself or stressing my joints. Then I'll come back to my usual routine on Sat 7/31, stronger than ever

  13. #63
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    Then I did 40 min on the treadmill, 3.5pmh, 5% incline. Then some ab work, and then some flexibility and mobility stuff.

  14. #64
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    AM Weight: 196.4

    Today starts my light week. I'm taking today completely off. I hate deloading, but I really need it.

  15. #65
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  16. #66
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    My morning routine was thrown off this morning, so I forgot to weight myself.

    My light week at the gym continues. I just went in and did various pullups and rows. I also did a couple of sets of BB bench press and dips. I stopped both a while back because of shoulder and chest injuries. I figured I might be ready to bring them back (especially dips).

    Dips still irritated my shoulders a little. Bench press felt fine. I focused on setting up better and just did some easy reps up to 185. However, when I got home I saw my back in the bathroom mirror and I have pretty bad bruises on my upper back/rear shoulder:



    I think maybe the bench is just too wide. I dunno. I've never had that before. But I also didn't have any pain.
    Attached Images Attached Images
    Last edited by Chris407; 07-26-2010 at 08:47 AM.

  17. #67
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  18. #68
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    AM Weight: 196.6

    Yesterday I did some relatively light shoulder work. Probably won't have time to hit the gym at all today.

  19. #69
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    Had a crazy week last week. Didn't eat enough or do any workouts worth recording. Got back to the gym this morning, though.

    AM Weight: 194.0

    7/31/10 - Arms

    Dips
    bwx6
    +10x5
    +20x5
    +25x5
    +35x5, 5, 5

    Notes: Replaced skulls with Dips. Great sets. About 20 pounds lighter than I've done in the past, but I didn't push things too hard. Focused on using my triceps on these, as my chest has a tendency to take over. But I really felt these in my triceps.

    Barbell Curls
    65x8
    85x8
    95x6
    100x4, 3
    95x3

    Notes: Lost some strength here, probably just due to not having eaten enough the past few days. These felt good, though. Next week I think I'll work entirely at 95, and keep at that weight until I can do sets of 10 perfect reps.

    Nautilus Tri Machine
    55x12
    70x12
    85x12 (+1 rep), 6

    Notes: The first top set absolutely killed me. I had nothing left for the second set.

    Hammer Strength Preacher Curl
    45x10
    55x10
    65x6, 5
    45x6

    Notes: Lost reps here, but had a great contraction on each rep.

    Overhead Cable Tri Extension
    5x12
    6x12
    7x7, 5

    Notes: My tris were so pumped at this point it was painful.

    Reverse Curls
    45x15
    65x6, 5

    Wrist Curls
    65x20
    75x20
    85x13, 9

    Notes: Lost a lot of reps here. Good sets, though.

  20. #70
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    Overall today's workout was excellent despite losing reps on several exercises. I had a great focus on each muscle contraction.

    I also changed my pre- and post-workout diet/supps around. I decided to try a nitric oxide drink before my workout, just for the heck of it. I wasn't expecting much, but it was great. I had just an incredible pump in my arms.

    Instead of my usual pre-workout smoothie, I had it after, along with a big breakfast. In some ways I like training on an empty stomach and having a big meal afterwards. I feel a little "lighter." But I also feel like having a lot of carbs pre-workout gives me a little extra endurance.

    So... we'll see. I may change my workout supps and nutrition around a little.

  21. #71
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    I meant to note that, as great as it feels to be back doing dips, the dip bars at my gym kind of suck. Back at my old gym the dip station had two really thick (about wrist-diameter) metal bars with nothing covering them. At my current gym most of the equipment is really good, but the dip bars suck. Each bar is way too narrow, and is covered by a soft rubber grip (like a mountain-bike handlebar grip). The grip is way too squishy. It kind of squirmed a little as I started adding weight. I think it'll be okay, though.

    The one thing I do really like is that the dip station is rock solid other than the grips. Nothing is worse than when a dip station flexes or sways when you're on it.

    Also, while I was doing dips there was a crazy guy nearby talking to himself incessantly. I think he was trying to psych himself up, Ronnie Coleman-style. But he came off more like a raving lunatic...

  22. #72
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    Well, I decided to give blood this afternoon. I ate a big dinner to make up for it.

    I'll just do some light cardio tomorrow morning. Generally, in the past when I've given blood, my lifting suffers the next day but after that first day I don't seem to lose much. So hopefully my weights won't fall off too much on back day, Monday.

    I meant to mention this morning, I did a new shoulder warmup that I really liked: http://www.youtube.com/watch?v=xCp-YynBEvE

    My shoulders felt great after this, and I will definitely be doing it before every upper body workout.

  23. #73
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    AM Weight: 195.8

  24. #74
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    This morning's workout:

    8/2/10 - Back/Triceps

    Chins
    bwx5
    +10x5
    +20x5
    +30x4, 3

    Notes: Same as last week, but felt a little easier. I think I'll be able to get +30x5 next week.

    Rolling DB Extension
    20sx12
    25sx12
    30sx12, 12

    Notes: I like these better than the DB skulls I was doing. I'll probably keep working with 30's until I get to 15 reps before I move up. I feel like this is a better high-rep movement.

    Hammer Strength Low Row
    50x10
    90x10
    120x9, 9

    Notes: Added 10 pounds for the top sets. Very strict, again.

    Triceps Pushdown
    9x12
    10x12
    11x8, 6

    Notes: Moved up by .5 this week, and the sets at 11 were really challenging. Good sets, though.

    Low Cable Row
    10x10
    11x10
    12x10
    13x5

    Notes: Really good sets. 12 felt too easy, so I moved up to 13. Felt like a huge step up.

    DB Overhead Tri Extension
    50x10
    55x10
    60x9, 8

    Notes: 60 actually felt a lot harder than last week. I think the pushdowns took a lot out of me.

    Pretty good workout. The triceps work felt great. Pullups were a little disappointing, but the rows were nice.

    The scab on my arm from donating blood was bugging me a little during pullups. Its right in the crook of my elbow, and at the top of each rep I could feel some pressure on it. Fortunately, it didn't burst off or anything. Although it would be pretty hardcore if my arm started gushing blood in the middle of a set of pullups...

  25. #75
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    Forgot to post this last night: I went back to the gym and did a little conditioning session before dinner. I did 5 min running at a 6.5% incline on the treadmill, then 5 sets of 20 DB swings with a 35lb dumbell, then super-setted 10 DB snatches with 10 jumping step-ups for two sets each. It was only about 20 min total, but pretty brutal.

    I have a lot more free time right now, so going to the gym twice a day will probably be a more frequent thing. I have plenty of time, I can get lots of sleep and I'm eating a ton, so I'm not worried about overtraining. I think this will help me bulk without adding any more fat.
    Last edited by Chris407; 08-03-2010 at 09:25 AM.

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