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. #1
    Arms Like Limp Sausage Flabs's Avatar
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    A new start after quitting a new start after quitting the first start

    I could go into great detail about the previous plans I've tried to start and ultimately failed, but there's only so much room left on the Internet, and I think we all agree that the porn must flow. Let's skip all that.

    I'd like to stop the constant false starts I've been having with my routines, and I hope (as I've hoped before) that this will be the last of that. Every time I head to the gym after not being there for several months, I leave wondering, "WHY HAVE I NOT BEEN HERE FOR SO GOD DAMN LONG" - as exercise tends to make me forget about being a fat snacking slob for a good hour or so.

    After some research and ordering some new supplements (along with digging out some of the old ones), I've constructed the following routine for myself, based on the new HCT-12 program at the top of the page.

    Supplements: Creatine, Nitrean, ECA stack for days when I'm feeling sluggish, Fish Oil. I'll soon be taking B-Alanine and HMB with the creatine. People have told me to avoid taking protein powder and just eat more food. I really like the taste of the Nitrean protein powder, and it's the only way I can justify having a chocolatey treat before and right after I work out. When I'm dieting I cut out junk food entirely. No chocolate, no fried chicken, pizza, ice cream, etc etc. I don't even drink alcohol. It's easier for me to cut all that **** out entirely instead of trying to justify the odd buffet run or two.

    Diet: I used to be under 180lbs, and have now managed to get myself up to 220lbs. This is all fat I'm sure, considering I haven't been lifting weights on a regular basis for years. My current plan is to lose as much fat as possible while retaining my muscle mass, which will be done as follows:

    Calories per day: 1800. My maintenance is 2500, believe it or not. I can gain weight like a pro; losing it and keeping it off... not so much. I eat very clean, and naturally enjoy healthy homecooked food. I tend to enjoy it a bit TOO much, and let my portions get out of control.

    Macros: The only specific thing I'm focusing on is keeping my protein at 200+ grams per day, with my carbs and fat sharing roughly the same number of calories. My Fitday chart tends to be half protein, with a quarter fat and a quarter carbs.

    Workout: I'm using the HCT-12 program set up as follows:

    Workout A: Chin Ups, Hammer Rows, Bench Press, Military Press, Dips.
    Workout B: Squats, Seated Calf Raise, Bicep Curls, Rack Pulls

    Monday - A Tuesday - B Wednesday - Break Thursday - A Friday - B Sat, Sun - Break

    The workout I used to do was a modified version of Built's BGB. When I say 'modified', I mean a watered down version of a skimmed down version. I figured, "Hey, I can work out my legs doing cardio! So I don't need a leg day!" This logic now has me in considerable pain, as I've been doing the HCT-12 program for a week now and the leg day has absolutely kicked my ass (literally. My glutes hurt). Also, doing 6x6 sets of squats when you've pretty much never done squats before is a hell of a cardio workout for a fat ass like myself.

    My goal: I have no real idea of a weight goal for myself, I essentially just want to shed as much fat as possible while keeping as much lean mass on as I can. I'm thinking a goal of 185 for now, and I'll decide where to go from there. Once I hit slim territory, I'll start a slow and gradual bulk and see how much mass I can put on while doing that. Considering that's many, many months away, I'm going to try and forget about it for now. I'm just going to focus on not giving up this time.

    I'm for a workout now - I'll post my numbers once I get back.
    Goal: Lift more weight than I'm lifting right now.

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  3. #2
    Arms Like Limp Sausage Flabs's Avatar
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    Workout A

    Felt good and spry for today.

    Chin Ups (supported - I'm fat. Lower numbers = more bodyweight = harder)

    80 x 6
    80 x 6
    70 x 6
    70 x 6
    60 x 6
    60 x 6
    50 x 2
    50 x 2
    50 x 2

    Hammer Rows

    180 x 6
    180 x 6
    190 x 6
    200 x 6
    200 x 6
    210 x 6
    220 x 2
    230 x 2
    240 x 2

    Bench Press

    180 x 6
    180 x 6
    190 x 6
    200 x 6
    200 x 6
    210 x 5
    210 x 2
    210 x 1
    210 x 2

    Military Press

    90 x 6
    100 x 6
    110 x 6
    120 x 6
    130 x 6
    130 x 3
    130 x 2
    130 x 1

    Dips (again, supported. Lower numbers = better/more weight)

    90 x 6
    80 x 6
    70 x 6
    60 x 6
    60 x 6
    60 x 6
    60 x 2
    60 x 2
    50 x 2

    Supplements used: ECA, Creatine. Nitrean drank before workout, yogurt eaten afterwards. ECA is awesome for maintaining intensity. When I take it on my leg day, I can barely walk out of the gym afterwards.
    Goal: Lift more weight than I'm lifting right now.

  4. #3
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    Workout B

    I really can't squat that much, but still, my legs are absolute rubber after this workout. I've never incorporated a leg day into my workout routines before and I'm paying for it now.

    My B-Alanine and HMB arrived today. I threw them into my Nitrean shake and enjoyed a good half hour of pins and needles all over my body. I took an ECA stack and headed to the gym.

    Squat

    70x6
    80x6
    90x6
    100x6
    110x6
    120x6
    120x2
    120x2
    120x1

    Seated Calf Raise

    135x6
    155x6
    165x6
    180x6
    205x6
    215x6
    215x2
    215x4
    215x2

    Bicep Curl

    55x6
    60x6
    65x6
    70x6
    70x4
    70x3
    70x2
    70x2
    70x2

    Rack Pulls

    I had a PR last week of 505lb, and the day after I had a sharp pain shooting through the lower right part of my back. It's still sore and tender there, so I'm giving rack pulls a break until it goes away. I gave a quick test lift of 135x6 today, and could feel that area straining painfully.
    Goal: Lift more weight than I'm lifting right now.

  5. #4
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    Off Day

    Lower back is feeling better, I'm hoping I'll be able to work in rack pulls again by Friday. They make me feel a lot stronger than I actually am. I have a sore spot in my upper left shoulder, feels like I need to crack it but it just won't crack.

    I'm eating a ton of yogurt. And chicken. And yogurt. And protein powder. And yogurt.

    I'm adjusting a bit to the ECA, I'm not bouncing off the walls like I was a couple of days ago. Once I feel good about it I'll add another dose earlier in the day. I have a bottle of Nitor hiding in the cupboard somewhere, but I'm afraid to dip into it again. I went a little berserk the last time I took it.
    Goal: Lift more weight than I'm lifting right now.

  6. #5
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    Workout A

    Felt absolutely AWESOME today. Tons of energy compared to last time - on Monday my bench press was really weak and I had to take a break halfway through. This time I powered through everything, stopping occasionally for a trip to the fountain in between sets.

    Chin Ups (supported - I'm fat. Lower numbers = more bodyweight = harder)

    80 x 6
    70 x 6
    70 x 6
    60 x 6
    50 x 6
    50 x 5
    50 x 2
    50 x 2
    50 x 1

    Hammer Rows

    190 x 6
    200 x 6
    210 x 6
    220 x 6
    230 x 6
    240 x 6
    240 x 2
    240 x 2
    240 x 2

    Bench Press

    180 x 6
    190 x 6
    200 x 6
    210 x 6
    220 x 6
    230 x 6
    230 x 2
    230 x 2
    230 x 1.5

    Military Press

    100 x 6
    110 x 6
    120 x 6
    120 x 6
    120 x 6
    130 x 6
    130 x 2
    130 x 2
    130 x 2

    Dips (again, supported. Lower numbers = better/more weight)

    80 x 6
    70 x 6
    70 x 6
    60 x 6
    50 x 6
    40 x 6
    40 x 2
    30 x 2
    30 x 2

    Supplements used: ECA, Creatine, B-Alanine, HMB. Nitrean drank before and after workout. Magnesium, Vitamin C, Fish Oil, and Vitamin E also taken.
    Goal: Lift more weight than I'm lifting right now.

  7. #6
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    Workout B

    Bad day today - felt great until I started my squats, then POW! Sharp stabbing pain at the top right side of my right quad. Couldn't do squats today, but was able to start working rack pulls in again since my back is feeling better.

    Squat

    80x6, then SNAP!

    Seated Calf Raise
    Didn't do these either, giving legs a total rest. I've learned my lesson from trying to power through any sort of pain. Best to leave this whole region alone for today.

    Bicep Curl

    65x6
    70x6
    75x6
    80x6
    80x5
    80x4
    80x2
    80x2

    Rack Pulls

    135x6
    185x6
    185x6
    285x6 - Stopped after this. I don't want my back going out along with my leg.

    Supplements taken as usual. I'm considering dropping an extra 100 calories a day next week, depending on what I weigh tomorrow morning. My weight is 219, down from 224 two weeks ago. I feel great and am never hungry, so I'll probably keep doing what I'm doing.

    My macros are basically p 50 f 25 c 25
    Goal: Lift more weight than I'm lifting right now.

  8. #7
    Become Unbreakable Mark!'s Avatar
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    Hey man, looking food. Workouts coming along nicely. Keep at it bro.
    "Light Weight"

    260's by May

  9. #8
    Arms Like Limp Sausage Flabs's Avatar
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    Thanks! I'm probably not working out with as much weight as I can be - I'm slowly progressing it until I eventually hit the weight I should be working with. That's probably why it seems like I'm getting good gains so far.

    I tend to get ahead of myself when I start a routine and wind up hurting myself or giving up because I can't do the reps I should be. It's slow sailing from now on.
    Last edited by Flabs; 09-27-2010 at 05:57 AM.
    Goal: Lift more weight than I'm lifting right now.

  10. #9
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    Workout B

    My back and my right thigh are feeling much better, but I still took it easy on them today. I also switched to doing leg presses, since my shoulders bruise up like crazy on the squat machine. I also find it's easier to slowly warm up with the leg press, as I can start with practically no weight and work my way up comfortably.

    Leg Press

    I took it super slow and super easy on these. I've never used the machine before, and I didn't want my thigh to start acting up again, so I started as low as I could and worked my way up to a comfortable weight. I'll start my rep weight at 90 on Friday, then probably 110 on Tuesday.

    20x6
    50x6
    70x6
    90x6
    110x6
    130x6
    140x6
    160x6
    180x6
    200x2
    200x2
    200x2

    Seated Calf Raise

    145x6
    160x6
    180x6
    190x6
    200x6
    225x6
    225x2
    225x2
    225x2

    Bicep Curl

    I moved to the preacher curl lever machine instead of using the barbell. I wind up cheating or twisting or bending too much with the barbell, and the preacher curls force me to lift the weight properly. It's also easier to ramp up the weight, since I can do 2.5lb increases instead of 5lb increases. My biceps have always lagged behind the rest of my muscle growth.

    65x6
    67.5x6
    70x6
    72.5x6
    75x6
    77.5x6
    77.5x2
    77.5x1
    77.5x0 - Couldn't lift it anymore, biceps out of gas.

    Rack Pulls

    Like the leg press, I started low and worked my way up. My back felt fine, just a wee bit tender, so I took it easy. I should be able to ramp the weight up a bit at the end of the week, and plan to be doing my normal weight by the end of next week.

    135x6
    185x6
    205x6
    225x6
    245x6
    275x6
    295x6
    315x6
    Goal: Lift more weight than I'm lifting right now.

  11. #10
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    A note on my bench press

    My bench press numbers are high because I'm using the decline press machine - and I feel weird putting so much weight on a machine that I obviously can't lift with a regular bench press. To make things a bit more accurate, I just might try benching with a bar on Thursday, or will simply use the flat bench machine. I'm paranoid about moving free weights over top of my neck/chest, since I work out in the middle of the night, and the gym is empty of people that will save me when I crush my windpipe.
    Goal: Lift more weight than I'm lifting right now.

  12. #11
    Become Unbreakable Mark!'s Avatar
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    What about benching in a power rack with the safety pins set? Or worse case scenario, a smith machine?
    "Light Weight"

    260's by May

  13. #12
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    Quote Originally Posted by Mark! View Post
    What about benching in a power rack with the safety pins set? Or worse case scenario, a smith machine?
    Thanks for the idea - I think I'll give the power rack a shot. I like working with free weights as much as possible - this should help quite a bit.
    Goal: Lift more weight than I'm lifting right now.

  14. #13
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    Cardio

    Added some steady state cardio today - nothing too much, 35 minutes uphill on the treadmill. I work from home and hardly ever walk farther than 5 meters, so taking a bit of a stationary stroll every day should be good for my legs.
    Goal: Lift more weight than I'm lifting right now.

  15. #14
    Professional hobbit Focused70's Avatar
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    Love the Dune reference. I'll be watching.
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  16. #15
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    Quote Originally Posted by Focused70 View Post
    Love the Dune reference. I'll be watching.
    Dune rules! Thanks for watching!
    Goal: Lift more weight than I'm lifting right now.

  17. #16
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    Workout A

    Still feeling good today, even after adding cardio yesterday which puts me at an extra 300 calorie deficit. I switched to free weights today for my bench press and military press, and as I expected the weight I can lift on both dropped quite a bit. Even though I was working out with less weight than the machines, I could easily feel more stress being put on my arms, shoulders, back, abs, etc, since I'm not used to holding free weight without some sort of support. Free weights also offer me a bit more motivation - either lift it properly or drop it on your head.

    I like my head.

    Chin Ups, supported due to fat

    80x6
    70x6
    70x6
    60x6
    50x6
    40x6
    40x2
    40x2
    40x2

    Hammer Rows, possibly becoming Bent Over Rows w/ barbell next week

    210x6
    220x6
    230x6
    240x6
    250x6
    250x6
    250x2
    250x2
    250x2

    Bench Press, now with bar

    bar x 6
    95x6
    115x6
    135x6
    145x6
    155x6
    155x5
    155x2
    155x2
    155x2

    Military Press, now with bar

    45x6
    65x6
    65x6
    75x6
    80x6
    95x6
    95x4
    80x2
    80x2
    80x2

    Dips,supported due to fat

    70x6
    60x6
    50x6
    40x6
    30x6
    30x5
    30x2
    20x2
    10x2

    Cardio

    35 minutes @ 2.7km/h @ 10.5 incline, avg heart rate = 130 -140 bpm.
    Goal: Lift more weight than I'm lifting right now.

  18. #17
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    Workout B

    Feeling the hunger that cardio brings on. Luckily I've adjusted to my regular dose of ECA, and can add an extra one in the morning to help keep the cravings down.

    My weight is currently on the light side of 215, and will most likely be 214 tomorrow after a glorious movement of my bowels.

    Aside from it making me tired and a bit hungrier, the addition of cardio to my routine hasn't killed my energy at all. I definitely feel it after my workout, so much so that I'm probably going to have to switch up my daily schedule to adjust to it. Since I work from home and work whenever I feel like it, it should be easy to do.

    Leg Press

    50x6
    90x6
    110x6
    130x6
    180x6
    200x6
    200x2
    200x2
    200x2

    Seated Calf Raise

    145x6
    160x6
    180x6
    190x6
    215x6
    225x6
    225x6
    225x6
    225x6

    Bicep Curls

    65x6
    70x6
    72.5x6
    75x6
    77.5x6
    80x5
    80x2
    80x1
    75x2

    Rack Pulls

    135x6
    225x6
    275x6
    315x6
    365x6
    405x6
    405x2
    405x2
    405x2

    Cardio = 40min @ 2.7kph 11 incline. Avg bpm 130-150.

    Weekend off, back Sunday night/Monday morning.
    Goal: Lift more weight than I'm lifting right now.

  19. #18
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    Workout A

    I've switched my schedule - instead of staying up all night and working out before bed, I'm waking up super early and working out first thing. Energy is good, and should carry me through the rest of the day.

    Chin Ups

    80x6
    70x6
    60x6
    50x6
    50x6
    40x5
    40x2
    30x2
    30x1

    Hammer Rows

    210x6
    220x6
    230x6
    240x6
    250x6
    260x6
    260x2
    260x2
    260x2

    Bench Press

    95x6
    115x6
    135x6
    145x6
    155x6
    165x5
    165x2
    165x2
    165x2

    Military Press - I lose power with these about halfway through, like a sudden drop off, and have to be careful not to drop it on my head.

    45x6
    65x6
    75x6
    85x6
    95x5
    95x4
    95x2
    95x1
    75x2

    Dips

    70x6
    60x6
    50x6
    40x6
    30x6
    20x6
    20x2
    20x2
    20x2

    Cardio - 35min 11.5 incline @ 2.9kph, about 300 calories burned. Heart rate avg 140 - peaked at 165,
    Goal: Lift more weight than I'm lifting right now.

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