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. #201
    Senior Member Blaine-O's Avatar
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    tons of band work for the shoulder

    bench press
    @ bar x 25
    @ 135 x 12
    @ 185 x 8
    @ 225 x 6
    @ 245 x 6
    @ 265 x 1
    @ 270 x 1

    L raises
    @ 25 x 12
    @ 35 x 10
    @ 40 x 10
    @ 25 x 10

    Shoulder Press machine
    @ 125 x 12

    Band pull aparts
    monster mini x 25

  2. #202
    Senior Member Blaine-O's Avatar
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    I'd like to set a few goals for 2013.

    Assuming my shoulder rehab works out, I'd like to reach a 1300 lb raw total. To do this my goal for each specific lift is as follows.

    Bench - 350 - all time pr = 330 but could maybe hit 300 today
    Squat - 465 - current pr - 425
    Deadlift 485 - current pr - ? I did 425 the other day

    I'd like to hit all of these or more by the end of the year.

  3. #203
    WBB Team Captain Coke's Avatar
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    Good luck with those goals, on pace to set them all for sure.

  4. #204
    Senior Member Blaine-O's Avatar
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    Thanks Coke!

    ME Box Squat

    @ 135 x 10
    @ 225 x 10
    @ 275 x 6
    @ 315 x 5
    @ 365 x 3
    @385 x 2
    @ 395 x 2

    Kneeling crunches
    @ 240 x 10
    @ 245 x 10
    @ 245 x 10

    Reverse hyper on ball
    +25 lbs - 3 x 12

    First time with the reverse hypers, like these a lot.

  5. #205
    Senior Member Blaine-O's Avatar
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    Lat Pulldown
    @ 130 x 12
    @ 160 x 12
    @ 180 x 10
    @ 200 x 10
    @ 200 x 10

    Compound row
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10
    @ 210 x 10

    Upright cable row
    @ 130 x 10
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10

    Shrugs
    @ 225 X 10
    @ 275 X 10
    @ 275 X 12
    @ 275 X 14

    Random curls and wrist work.

  6. #206
    Senior Member Blaine-O's Avatar
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    Tons of band work for the shoulders

    Speed bench
    @ 135 + chains
    9 x 3

    DB Flys
    @ 25 x 10
    @ 30 - 2 x 10

    Dips
    -110 - 3 x 10

    L - raises
    @ 25 - 3 x 12

    Pec Fly
    @ 110 - 3 x 10

    Straight arm pulldowns
    @ 160 x 10
    @ 180 x 10
    @ 200 x 10

    DB Press
    @ 55 x 12
    @ 60 x 12

    Overhead machine press
    @ 120 x 10
    @ 135 x 10
    @ 155 x 10
    @ 170 x 6

  7. #207
    Senior Member Blaine-O's Avatar
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    Speed box squat to parallel
    @ 225 - 8 x 2

    Deadlift
    @ 225 x 10
    @ 315 x 5
    @ 365 x 3
    @ 415 x 2

    Cable leg curls
    @ 80 x 25
    @ 90 x 14
    @ 100 x 12
    @ 100 x 14

    Reverse Hyper
    @ 30 x 10, 10, 14

  8. #208
    WBB Team Captain Coke's Avatar
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    Truly solid week for you Blaine.

  9. #209
    Senior Member Blaine-O's Avatar
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    Band Work for shoulder rehab

    ME Bench
    @ 135 x 12
    @ 185 x 6
    @ 205 x 5
    @ 225 x 5
    @ 245 x 5
    @ 265 x 2
    @ 275 x 1
    @ 285 x 1

    L-Raises
    @ 30 x 14
    @ 35 x 10
    @ 40 x 10
    @ 45 x 8

    Rear delt machine
    @ 100 x 12
    @ 120 x 10
    @ 140 x 10

    Band Pull Aparts
    Monster Mini (choked up a bit) x 14, 12, 10, 8

    Felt pretty good today, a little stiffness but no pain in the shoulder. Hope to keep it that way.

  10. #210
    Senior Member Blaine-O's Avatar
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    ME Box Squat
    @ 135 x 10
    @ 225 x 8
    @ 275 x 5
    @ 315 x 5
    @ 365 x 3
    @ 405 x 2

    Kneeling crunches
    @ 245 - 3 x 10

    I was in a hurry tonight so just got the important stuff in.

  11. #211
    WBB Team Captain Coke's Avatar
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    Good lifting going on man.

  12. #212
    Senior Member Blaine-O's Avatar
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    Thanks Coke

    Lat Pulldowns
    @ 140 x 10
    @ 170 x 10
    @ 200 x 10
    @ 205 x 10

    Compound row
    @ 170 x 10
    @ 190 x 10
    @ 200 x 10
    @ 215 x 10

    Upright cable row
    @ 140 x 10
    @ 175 x 10
    @ 200 x 10
    @ 210 x 10

    Shrugs
    @ 315 - 3 x 14

    + random curls and wrist work

  13. #213
    Senior Member Blaine-O's Avatar
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    Band work for shoulder

    Speed bench plus chains
    @ 135 - 10 x 3

    OH Press
    @ 95 x 14, 14, 12, 12

    DB Flys
    @ 35 x 14
    @ 40 x 12
    @40 x 10
    @ 45 x 10

    Band Pulls aparts with choked up monster mini 3 x 14

    More band work for the shoulders

  14. #214
    Senior Member Blaine-O's Avatar
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    Speed box squat
    @ 225 - 10 x 2

    Deadlift
    @ 225 x 10
    @ 315 x 5
    @ 365 x 3
    @ 425 x 2

    Cable leg curl
    @ 100 x 20
    @ 110 x 10
    @ 120 x 10

    Reverse Hyper
    @ 30 - 2 x 10

  15. #215
    Senior Member Blaine-O's Avatar
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    Tons of band work for the shoulders

    ME Bench off 2 boards
    @ 135 x 10
    @ 185 x 8
    @ 225 x 6
    @ 275 x 3
    @ 295 x 1
    @ 315 x 1
    @ 335 x fail

    L Raises
    @ 30 x 10
    @ 40x 10
    @ 40 x 10

    DB Flys
    @ 35 x 10
    @ 45 x 10

    Kettlebell bench
    135 + 10lb kettlebells x 14

  16. #216
    WBB Team Captain Coke's Avatar
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    Nice job throughout bro.

  17. #217
    Senior Member Blaine-O's Avatar
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    ME Box Squat to parallel
    @ 135 x 10
    @ 225 x 8
    @ 275 x 5
    @ 345 x 3
    @ 365 x 3
    @ 415 x 3

    Reverse Hypers
    @ 35 - 3 x 10

    Kneeling crunches
    @ 245 - 3 x 10

  18. #218
    WBB Team Captain Coke's Avatar
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    Fine with those squats bro.

  19. #219
    Senior Member Blaine-O's Avatar
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    1/25
    Lat pulldowns
    DB Rows
    Upright rows
    Shrugs

    1/26
    Speed bench
    @ 135 + chains - 10 x 3
    + tons for flys and shoulder work

    1/28
    Speed box squat 2 inch below parallel
    @ 225 - 10 x 2
    + abs and groin work

    1/29
    ME bench off 2 boards
    @ 135 x 10
    @ 185 x 6
    @ 225 x 6
    @ 245 x 5
    @ 265 x 3
    @ 285 x 3
    @ 325 x 1

    Straight arm pulldowns
    @ 180 x 10
    @ 190 x 10
    @ 200 x 8

    + tons of band work for the shoulders

  20. #220
    WBB Team Captain Coke's Avatar
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    Steady flow with the efforts.

  21. #221
    Senior Member Blaine-O's Avatar
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    ME Box Squat
    @ 135 x 10
    @ 225 x 6
    @ 275 x 5
    @ 345 x 3
    @ 365 x 3
    @ 425 x 2

    Kneeling crunches
    @ 245 - 3 x 10

    Reverse hypers
    @ 30 x 10, 10, 14

  22. #222
    WBB Team Captain Coke's Avatar
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    Ever stepping up a notch with the box squats.

  23. #223
    Senior Member Blaine-O's Avatar
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    ME bench - off 2 boards
    @ 135 x 12
    @ 185 x 8
    @ 225 x 5
    @ 265 x 2
    @ 295 x 1
    @ 315 x 1
    @ 335 x 1
    @ 355 x fail - damn close

    kettlebell bench
    135 bar weight + 10 lb kettlebells - x 15
    135 bar wiehgt + 25 lb kettlebells x 9, 10

    Pec Flys
    @ 35 x 10
    @ 40 x 8, 8

    L raises
    @ 30 x 12
    @ 35 x 10, 11

    Band Pull aparts
    W/ monster mini to failure x 3

    Time to get after it again.

  24. #224
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Blaine-O View Post
    Time to get after it again.
    Go for it bro!

  25. #225
    Senior Member Blaine-O's Avatar
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    Will do Coke!

    3/23
    speed bench + monster minis
    close grip @ 135 - 3 x3
    wide grip @ 135 - 3 x 3
    reg. grip @ 160 - 3 x 3

    Skull crushers
    @ 110 - 3 x 8

    DB Press
    @ 80 - 3 x 10

    3/26
    a ton of high rep shoulder work and chest work. Shoulder was still a bit sore from the last bench day and I was having some tightness in my left pec.

    3/27
    lat pulldowns
    @ 180 - 5 x 10

    compound row
    @ 235 - 4 x 10

    Shrugs @ 315 - 4 x 10

    DB Culrs
    @ 55 - 3 x 8

    bunch of forearm and grip work.

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