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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    Just checking in...
    Good luck with your goals.
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  9. #8
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    Just checking in...
    Good luck with your goals.
    Thanks for stopping by!

  10. #9
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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.

  11. #10
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    AM Weight: 195.4

  12. #11
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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

  13. #12
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    AM Weight: 194.4

    Off to do arms as soon as the gym opens.

  14. #13
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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...

  15. #14
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    AM Weight: 193.4 (?)

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

  16. #15
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    35 min LISS cardio. Then a big breakfast.

  17. #16
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    AM Weight: 195.0

  18. #17
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    AM Weight: 196.8

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

  19. #18
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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.

  20. #19
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    AM Weight: 197.6

  21. #20
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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.

  22. #21
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    AM Weight: 195.8

  23. #22
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    AM Weight: 197.2

  24. #23
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    AM Weight: 196.0

    Yesterday I had to do a shortened Leg day. Still solid work. I re-aggravated an old chest injury on Tuesday. Its feeling mostly better, though, so I think I'll be good to go for chest/biceps this morning. Fingers crossed.
    Last edited by Chris407; 08-05-2010 at 06:26 AM.

  25. #24
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    7/22/10 - Chest/Biceps

    Incline DB Bench
    45x10
    55x10
    65x10
    75x7 (-1 rep), 3 (-2 reps)

    Notes: Wow. I felt strong through the first several reps, but just ran out of gas. That was the theme of this workout... See below for theories as to why.

    EZ Curl
    50x10
    60x10
    70x10
    80x7 (-1 rep), 3 (-1 rep)

    Hammer Strength Chest Press
    90x8
    110x8
    140x6 (+2 reps), 3

    Notes: These sets actually felt really good, but still just felt like I ran out of gas on the second top set.

    Seated DB Curl
    35x10
    40x10
    45x5, 4

    Notes: Same reps as last week, but these felt excellent. I almost got 5 on the second set at 45, but I had to lean too much, so I didn't count it. Other than the final rep, everything else was super strict and I really felt the tension in my biceps.

    Pushups
    bwx17, 7

    Notes: Again, really fatigued at this point. But these were super strict, controlled pushups, with a short pause at the bottom of each rep.

  26. #25
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    AM Weight: 196.0

    This morning I did 35 min of cardio. 5% incline, 3.5-4mph.

    Also got a great massage. My upper back feels 100% better. My first time trying active release massage, and it was definitely worthwhile. The huge knot in my upper back--that I'd had forever--is gone.

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