The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Rob Schilke | GFX Designer thecityalive's Avatar
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    thecityalive is dead meat

    The name is Rob. This is my training journal. It contains a combination of letters and numbers to document feats of strength.
    Last edited by thecityalive; 06-06-2013 at 09:45 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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  3. #2
    Rob Schilke | GFX Designer thecityalive's Avatar
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    6/30/11

    Weight: 174.6 lbs
    80 degrees

    Session duration ~1 hour
    Goal: re-acclimation, post-hiatus*

    Pre: 20 minutes dynamic foam rolling and stretching
    Warm-up: 3 rounds sledgehammer (various angles), 30-60 second rest, 50m sprint, repeat.
    Session:
    • towel grip pull ups 3x12
    • suspended ring push ups 3x12
    • bicep curls 3x15 (20/25/30)
    • dips 3x12
    • outdoor tire flip/ double jump 50mx2
    • suspended rows 2x12
    • lunge 50mx2


    very general day as it was my *first full session in a gym in about 4-5 months. Last semester flooded/ ruined my schedule and I unfortunately succumbed to it. However, even though I had not been in the gym for a while, during this time, I have been running 5-10k nearly two times a week. (with intervals in between). Along with playing in a summer roller hockey (want a great way to lose 5 pounds of sweat...there you go!) league, I have been somewhat keeping tabs on my general heath and fitness.

    Preliminary day photos to come.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/1/11

    From this moment on, let it be assumed that I do some variation of foam rolling as my prestretch. I have been in love with it for a year now.

    Weight 174 lbs


    Warm up: 4x60 second sledgehammer drill - 30 second rest in between.

    GHD 25 lbs press 4x10 (arm) *Had to do a modified version of this because the GHD was someone elses equipment apart from my gym...assholes
    Triceps press downs 3x12
    Hang clean 3x10 @115
    Calf raises 3x12 @ 300
    Abdominal pulls 4x20 @ 35 lbs

    Pretty decent 2 day eval of where I am strength-wise. Granted, I didn't do any major lifts, but I suppose this was more for fatigue/endurance testing.

    Full program starts next week.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #4
    Squat Heavy, Squat Often Cards's Avatar
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    welcome to journal land. What routine will you be running ?


    Best of luck with your goals.
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  6. #5
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Thanks! I have narrowed down a schedule to my strength/ fitness level.

    Last full-time training cycle: ~5 months ago

    Starting stats:
    175.6 Lbs
    5'9"
    22 y/o

    Goals: Build mass, trim excess fat, over all stamina increase
    Lift goals: >>>>>???????????-?????????-??????<<<<<<<<


    DAY 1

    • Broad jump @ body weight: 4x4
    • Sumo deadlift @ 225*: 5x6
    • BB Bulgarian squats @ 80*: 4x8
    • Deadlift @ 275 <225 last 5 reps>: 3x8
    • Hack Squat @135*: 3x15
    • Seated calf raises@ 90: 4x10


    <*> Can increase or needs revision. Thoughts?
    Last edited by thecityalive; 01-05-2012 at 09:33 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #6
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/6/11

    Day 2

    Warm up: 6 1-minute rounds of 10lbs sledgehammer work.

    • Incline DB @ 60/arm 5x6 (60x2/55x3/50x2)
    • Neutral Grip pulldowns @ 140 4x6
    • Neutral DB Press @ 50 4x8
    • Bent-Over lateral raises @ 15 4x8
    • EZ Bar curls @ 25 4x6
    • Single arm preacher @ 20 2x25
    • Russian BB twist @ bar+25 3x16


    Updated this a day late but a few comments post-work out:
    Damn is my upper body out of shape. Didn't realize how off I was trying to incline DB press. Original workout called for a BB but I think I just overlooked it. Good pump though though out. I think it also shows my damn memory loss of what the hell lateral raises were...I remember looking at the list and scratching my head for a minute before I asked someone about what they were.

    NOTE: If unsure ask.


    I think one bonus goal is to increase my flat bench to 185 (what I used to get 6RM+ at) I have struggled to get my bench past 225 and I am really going to make a commitment to this. Diet changes are no problem, time to do battle in the gym.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  8. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/8/11

    Day 3
    • Box Jump @ body weight 5x3 <*>
    • Front Squat @ 185x4, 135X1 (5x6) Can probably sustain this weight for all sets next week
    • Elevated DB Reverse lunge @ 90 4x8 <is this 16 total reps for one set?>
    • Weighted squat jumps @ 60 3x10 <FUN>
    • SHELC 3x8
    • Seated Calf raise @ 90 4x10 <increase>



    *<was unsure if I should have been box jumping on various heights or just one, FEED BACK PLZ>


    One of my more favorite days. I never see anyone front squat where I lift, makes me feel like a superior being. haha.
    Last edited by thecityalive; 07-11-2011 at 05:20 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  9. #8
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Figure I'd make something in light of this journal.
    Background is 2011 in binary.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  10. #9
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Day 4

    Weight: 174.8

    Warm-up: 6 rounds battling ropes (1 minute).

    • Board press @ 185 6x3 <didn't have a board, improvised and used a towel> ***
    • Chest-supported row @ 100 5x6
    • Weighted 1/2 dips + 20 4x8
    • High pull @ 115 4x8
    • Single overhead DB press @ 30/arm 4x8
    • Ring push ups 3xfailure ......CHECK
    • Weighted chinups +20 3x8....EW
    • Russian BB twist @ 55 3x16



    REALLY surprised that I was able to bench 185 (even though board press doesn't allow for full ROM) for reps. You'd figure that a long hiatus from the gym would hinder my ability to do my old rep weight, but I suppose not. GRANTED, the bench was a bit shaky in the arms, but that will diminish over time as I retrain other smaller muscles and secondaries.
    Last edited by thecityalive; 07-11-2011 at 05:20 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 2

    Day 1:
    Weight: 178.6
    • Broad jump 4x4
    • Sumo 5x6 @ 250 <easy mode>
    • Bulgarian 4x8 @ 135 smith
    • Deadlift 3x8 @ 300x2, 275x1
    • Hack 3x15 @ 135
    • Calves 4x10 @ 90


    Increase intensity on deadlift...300x3 easy next week. Lost 2 pounds post-lift from sweat. Today was a scorcher.
    Last edited by thecityalive; 07-11-2011 at 05:21 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  12. #11
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Note: I should have been Romanian deadlifting instead of regular deadlifting. I think for now, I will alternate from sumo to regular deadlift as my first lift.

    No wonder why that 2nd deadlift felt so fatigued.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/12/11

    Week 2 - Day 2

    Weight: 178.0 lbs
    Warm up: 6 1-minute rounds of battling ropes.

    • Incline BB @ 135 5x6
    • Neutral Grip pulldowns @ 140x1, 150x3 4x6
    • Neutral DB Press @ 50 4x8
    • Bent-Over lateral raises @ 15 4x8
    • Iso Lateral press @ 150 4x8
    • EZ Bar curls @ 40 4x6 (set weight of 40)
    • Single arm preacher @ 20 2x25
    • Russian BB twist @ bar+20x2, 10x1 3x16



    Real good pump with the incline BB press. increase weight next week....do push press and win.
    Last edited by thecityalive; 07-13-2011 at 08:42 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #13
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Day 3 7/15/11

    DAY 3

    Weight: 178.6
    • Box jump 5x3
    • Front squat 5x6 @ 185
    • Reverse DB lunge 4x8 @ 90
    • Squat jumps 3x10 @ 80
    • SHELC 3x8
    • Calf raise 4x10 @ 100
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  15. #14
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 2 Day 4

    7/16/11

    1- Board Press 6 x 3 185 (increase)
    Chest-Supported Row, wide grip 5 x 6 100
    Weighted ½ Dips 4 x 8 70-75
    High Pull 4 x 6 60 sec 70-75
    Single Overhead DB Press 4 x 8 60 sec 70-75
    Blast Strap or Ring Pushups 3 x failure 45 sec Body Weight
    BB Rollouts
    Last edited by thecityalive; 07-16-2011 at 10:26 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  16. #15
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Week 2 Day 4

    7/16/11

    1- Board Press 6 x 3 @185 (increase)
    Chest-Supported Row, wide grip 5 x 6 @100
    Weighted ½ Dips 4 x 8 +25
    High Pull 4 x 6 @115 (increase)
    Single Overhead DB Press 4 x 8 @50x1, 40x3
    Blast Strap or Ring Pushups 3 x failure
    BB Rollouts


    Post-workout: 6 rounds, battling ropes
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  17. #16
    Rob Schilke | GFX Designer thecityalive's Avatar
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    7/18/11

    WEEK 3

    Day 1

    Weight 176.2
    Warm-up: Tire smash, battling ropes (replaced broad jumps with my sprint warmups)

    Sumo Deadlift
    • 295x6
    • 300x6
    • 300x6
    • 305x6
    • 315x6


    Bulgarian Lunge (increase weight next week)
    • 135x8
    • 135x8
    • 135x8
    • 135x8


    Romanian Deadlift (increase next week)
    • 135x8
    • 135x8
    • 185x8


    BB Hack Squat
    • 135x15
    • 185x15
    • 185x15

    Calves 4x10 @ 100
    Last edited by thecityalive; 07-18-2011 at 10:16 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  18. #17
    Squat Heavy, Squat Often Cards's Avatar
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    nice deadlifts, does the routine call for 6s or?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  19. #18
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Yeah, 5 sets of 6. Currenly modeled after the HCT12 4 day split with slight variation. Instead of weighted jump ropes, I do battling ropes.

    Keep in mind these are sumo deadlifts....frankly, I don't know how much easier or harder they are in comparison to regular deadlifts (All I know is sumo is more explosive hips than quads)

    Thanks for the feedback/ support, I hope to video some of these sessions soon.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Today though Friday, I am forced to take off from this. Working 9:30pm-9 am shifts doing security for the Ann Arbor Art Fair. Gonna have to improvise. HELP!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  21. #20
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Looks like this will be a week off...

    damn it I hate hiatus. 9:30pm-9am is gonna wreck me. Only 2 more nights of this crap.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  22. #21
    Squat Heavy, Squat Often Cards's Avatar
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    what do you do for work?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
    "I'm so pissed at how dumb this thread is that I think I'll go kick my cat. Again"-Belial
    "I mean, it's kind of like neutering your cat, hoping that'll stop your dog from humping your leg." - Belial
    Journal

  23. #22
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Well aside from working at Powerhouse Gym, this past week (wed-friday) I was working 9:30pm-9am doing security on the streets of ann arbor.

    bad sleep schedule +nuts hours = me taking a short break

    in retrospect, I think I want to travel away from this hypertrophy plan.



    any ideas for a isolation routine build? Been considering lookin at other journals here, but I want to keep my goals of mass growth, and increased strength in mind. I think the 2 weeks that I had full goes to show that I am getting stronger and have more in the tank. Perhaps I should just ride out this hypertrophy routine for the month + another.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  24. #23
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Well today is the proving. I will be keeping on with this Hypertrophy routine until I further my research in building another routine.




    LOWER BODY EXPLOSION!
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  25. #24
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 4

    Day 1

    Weight 178 (TBH I forgot to weigh in today and I now feel like a jackass not recording it or even doing it. I was zoned)
    Warm-up: Start up jumps, dynamic stretching.

    Sumo Deadlift
    • 300x6
    • 300x6
    • 300x6
    • 315x6
    • 315x5, 335x1


    Bulgarian Lunge (increase weight next week)
    • 185x8
    • 185x8
    • 185x8
    • 185x8


    Romanian Deadlift (increase next week)
    • 185x8
    • 185x8
    • 185x8


    BB Hack Squat
    • 185x15
    • 185x15
    • 185x15

    Calves 4x10 @ 100

    I need to see a radiologist to X-ray my right tibia, I hope my break 3 years ago is holding up with the pins in there. I'm feeling it esp on the lunges.
    I love it when my deadlift goes up. I remember yelling "EASY MODE" after I 3-white lighted that lift. 405 is gonna be soon.
    Last edited by thecityalive; 07-25-2011 at 12:07 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  26. #25
    Rob Schilke | GFX Designer thecityalive's Avatar
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    WEEK 4

    Day 2

    Weight 176.6

    Incline BB Press
    • 155x6
    • 155x6
    • 155x6
    • 155x6
    • 155x6


    Neutral Grip pulldowns
    • 140x6
    • 160x6
    • 160x6
    • 170x6


    Neutral DB Press (increase next week)
    • 55x8
    • 55x8
    • 55x8
    • 55x8


    Push Press
    • 95x8
    • 95x8
    • 95x8
    • 95x8


    Bent-Over lateral raises
    • 15x8
    • 15x8
    • 20x8
    • 15x8


    EZ Bar curls
    • 45x6
    • 45x6
    • 55x6
    • 55x6


    Single arm preacher (each arm)
    • 20x25
    • 20x25


    Russian BB twist
    3x16@ 45BB+10
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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