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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Results 1 to 18 of 18
  1. #1
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    Dodgybob 2013 - Training Log

    Hi guys,

    Pretty new to this forum. I've spent the last 3 or so years working out, the first 18 months or so pretty regularly, got my strength up to a decent point. Last 18 months I trained maybe 2x/week, switched routines a bunch of times, rehabbed a couple of niggling little injuries, and lost a fair bit of strength. Just got back from travelling overseas for the past 6 weeks, and I'm determined to get back into a good routine and get my strength back.

    At various times I've run Starting Strength, Madcow, 5/3/1 and a few body building routines (full body and splits).

    My body weight at the moment is about 89kg at 186cm (6' 1"). At my highest I was >100kg, and my lowest about 86kg. I'm probably somewhere between 15-18% body fat. Ideally, I'd like to get down to about 82-84kg with 12%ish body fat.

    My all time 1RM are:

    Bench - 110kg
    Squat - 140kg
    Dead - 210kg
    OHP - 65kg
    Power Clean - 95kg

    I'm going to run HTC-12 on a 3/4 day for a while, I like the cluster idea. I might try and add in some power cleans too, although I'm not sure where yet. I also want to build in some LISS to bring up my aerobic fitness, which has never been great.

    First workout since Jan 5 was 18/3/13.

    This is the routine I want to run, more or less (although I'd like to add power cleans in somewhere):

    Mon
    VPull - Chinups
    HPull - Cable Row
    HPress - Bench Press
    VPress - DB OHP
    Triceps - Cable Tri

    Wed
    Quad Dominant - Squat
    Hip Dominant - RDL
    Calf - n/a
    Bi - BB Curl
    Abs - Ab Wheel

    Thu
    VPull - Chinups
    HPull - Pendlay Row
    HPress - Incline DB Press
    VPress - Standing OHP
    Tris - Cable Tri

    Sat
    Hip - Deadlift
    Quad - Front Squat
    Calf - n/a
    Bis - BB Curl
    Abs - Hanging Leg Raise

    18/3/13 HTC-12 "A"

    Vertical Pull - Chinups
    6
    5
    3
    2

    Horizontal Pull - Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    Horizontal Press - Bench Press
    20 x 15
    40 x 6
    50 x 6
    70 x 6 + 2 + 2 + 2

    Vertical Press - DB OHP
    12 x 6
    16 x 6
    20 x 6 + 2 + 2 + 2

    Triceps - Cable Pushdown
    25 x 6
    35 x 6
    42 x 6
    49 x 4 + 2 + 2 + 2
    Last edited by dodgybob; 03-19-2013 at 05:34 AM.

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  3. #2
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    Feeling pretty fried today. I forgot how bad DOMS can get after you take a while off. My lats/bis and tris are all killing me, haha. I'm going to try and ease back into it this week and just do Mon/Thu + Sat or Sun. I'll do some light cardio on a couple of my off days as well.

    If anyone has suggestions as to where to work in power cleans and face pulls I'd love to hear

  4. #3
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    HTC-12 Friday 22 March 2013 - Session 2

    Squats
    Bar x 15
    40 x 6
    60 x 6
    80 x 6
    90 x 6 + 2 + 2 + 2

    RDL
    60 x 6
    100 x 6
    120 x 6 + 2 + 2 + 2

    BB Curl
    10 x 6
    20 x 6
    25 x 6
    27.5 x 6 + 2 + 2 + 2

    Ab Wheel (from knees)
    6
    6

    Trying to ease back into a regular pattern. Only 2 sessions this week, but I'm ok with that. Next week will be 3, and 4/week after that.

    Squats and RDL's both felt pretty tough, and I tweaked my left hamstring a bit, so I didn't go too heavy.

    I'm not really a fan of working out calves, just seems pointless. Off to a bucks party tomorrow night, so I probably won't get back in again until Monday. Next week I'll try for Monday/Wed/Thu/Sat or Mon/Tue/Thu/Sat depending on work.

  5. #4
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    HTC-12 Monday 25 March 2013 - Session 3

    Pendlay Row
    40 x 6
    50 x 6
    60 x 6
    65 x 6 + 2 + 2 + 2

    Power Cleans
    60 x 5 (singles)
    70 x 5 (singles)

    Incline DB Press
    16 x 10
    20 x 6
    24 x 6
    28 x 6 + 2 + 2 + 2

    Cable Tri Pushdown
    25 x 6
    30 x 6

    Just a short, easy workout today. Trying not to push myself too hard too early. Left shoulder tweaked a little bit doing incline db press, so I skipped an OHP movement. Did a fair few internal/external rotations and some face pulls too.

  6. #5
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    HTC-12 Saturday, 30 March 2013 - Session 4

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    110 x 6
    120 x 6
    130 x 6 + 2 + 2 + 2

    Leg Press (+53kg base)
    120 x 6
    160 x 6
    180 x 6
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    25 x 6
    27.5 x 6 + 2 + 2 + 2

    Ab Wheel
    6
    6
    6
    Last edited by dodgybob; 03-29-2013 at 11:21 PM.

  7. #6
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    HTC-12 Monday, 1 April 2013 - A

    Power Cleans
    40 x 6
    50 x 6
    60 x 6
    65 x 6
    70 x 1

    Lat Pulldowns
    33 x 6
    47 x 6
    57 x 6 + 2 + 2 + 2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    DB Bench
    20 x 6
    22 x 6
    26 x 6
    30 x 6 + 2 + 2 + 2

    EZ-Bar Skullcrushers
    20 x 12
    20 x 10
    20 x 8

  8. #7
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    HTC-12 Thursday, 4 April 2013 - B

    Squats
    60
    70
    80
    90
    100 + 2 + 2 + 2

    Deadlifts
    60
    100
    120
    130 + 2 + 2 + 2

    BB Curls
    20
    22.5 + 2 + 2 + 2

    Ab Wheel
    10
    8

    Also did a couple of sets of light DB curls. Arms are hugely uneven atm.

  9. #8
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    HTC-12 Saturday, 6 April 2013 - C

    Power Cleans (singles)
    60 x 5
    70 x 3
    80 x 1

    Lat Pulldowns
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    25 x 6
    32 x 6 + 2 + 2 + 2

    Cable Tricep Pushdown
    25 x 6
    30 x 6 + 2 + 2 + 2

  10. #9
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    HTC-12 Monday, 8 April 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    110 x 6
    120 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    160 x 6
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    Ab Rollouts
    10
    8
    6
    Last edited by dodgybob; 04-08-2013 at 03:13 AM.

  11. #10
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    HTC-12 Thursday, 11 April 2013 - A

    Power Cleans
    40 x 6
    50 x 6
    60 x 6
    65 x 6

    Chinups
    5
    5
    5

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    72.5 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    25 x 6
    32 x 6
    32 x 9 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    25 x 20 / 25 x 20
    25 x 20 / 25 x 20

  12. #11
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    HTC-12 Saturday, 13 April 2013 - B

    Squats
    60
    70
    80
    95
    105 + 2 + 2 + 2

    RDLs
    60
    80
    100
    120 + 2 + 2 + 2

    DB Curls
    8
    12
    14 + 2 + 2 + 2

  13. #12
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    HTC-12 Sunday, 14 April 2013 - C

    Power Cleans - AMAP in 10 min
    60kg x 20

    Chinups
    6
    5
    4
    3
    2

    Cable Row
    40 x 6
    47 x 6
    57 x 6
    67 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    50 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Chest Dips
    15
    12

  14. #13
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    HTC-12 Wednesday, 17 April 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    120 x 6
    130 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    160 x 6
    200 x 6
    240 x 6
    250 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    22.5 x 6
    25 x 6 + 2 + 2 + 2

    Cable Crunches
    Max x 15
    Max x 12

  15. #14
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    HTC-12 Saturday, 20th April 2013 - A

    Chinups
    6
    5
    5
    4

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6
    34 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    60 x 6
    70 x 6
    75 x 6 + 2 + 2 + 2

    Machine Shoulder Press
    20 x 6
    25 x 6
    32 x 6
    39 x 6 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    25 x 20 / 25 x 20
    25 x 20 / 25 x 20

  16. #15
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    HTC-12 Thursday, 25 April 2013 - C

    Chinups
    7
    6
    5
    5
    3
    2
    2 (30 total)

    Cable Row
    47 x 6
    57 x 6
    67 x 6
    77 x 6 + 2 + 2 + 2

    CGBP
    20 x 20
    40 x 6
    60 x 6
    70 x 6
    77.5 x 6 + 2 + 2 + 2

    DB OHP
    12 x 6
    14 x 6
    16 x 6
    18 x 6
    20 x 6 + 2 + 2 + 2

    Face Pulls ss w/Cable Pushdown
    30 x 20/20
    35 x 15/15
    42 x 15/12

  17. #16
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    HTC-12 Thursday, 2 May 2013 - D

    Deadlifts
    60 x 10
    80 x 10
    100 x 6
    120 x 6
    130 x 6
    140 x 6 + 2 + 2 + 2

    Leg Press
    200 x 6
    220 x 6
    240 x 6 + 2 + 2 + 2

    BB Curl
    20 x 6
    22.5 x 6
    25 x 6 + 2 + 2 + 2

    Ab Wheel
    10
    10
    10

  18. #17
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    HTC-12 Tuesday, 7 May 2013 - A

    Power Cleans
    50 x 6
    60 x 6
    65 x 5
    70 x 3
    75 x 3
    80 x 2

    Chinups
    8
    6
    5
    3
    3
    2
    2
    1 (30 total)

    DB Row
    26 x 6
    28 x 6
    30 x 6
    32 x 6
    34 x 6 + 2 + 2 + 2

    CGBP
    Bar x 20
    40 x 6
    60 x 6
    70 x 6
    75 x 6
    80 x 6 + 2 + 2 + 2

    Face Pulls ss w/ Tricep Pushdowns
    30 x 20 / 30 x 20
    35 x 20 / 35 x 10

  19. #18
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    22/5/13 - Lower

    Squats
    0 x 10 x 10
    20 x 10
    40 x 10
    60 x 6
    80 x 6
    90 x 6
    100 x 6

    Front Squats
    60 x 10
    60 x 8
    60 x 6

    SLDL
    60 x 10
    80 x 10

    Been away for a while, and having some knee problems after a hike I did a few weeks ago, so just easing back into things.

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