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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Results 1 to 9 of 9
  1. #1
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29

    Phat Phuck's Training Log

    Ok, I got a bit of the holiday bloat going and have ballooned up to 235 and 20%, time to slim back down. Will lean out through March (probably bottoming out around 210), cruise for a month, then put a bit of weight back on. I normally compete in PL, but am taking an extended leave of absence from the sport and concentrating on some physique goals for a while. Training is a mix of high intensity/low volume and low intensity/high volume, progressing an exercise over 3-6 weeks before switching it out. Will get taped and take some pictures next week to track progress.

    Training split looks like this:
    Day 1- Squat/legs
    Day 2- Pressing/upper body
    Day 3- Deadlift/Back and biceps
    Day 4- Rest
    and repeat

    Here is some training over the last week:

    12-28-10
    BW 229

    Squat
    45x5
    135x5
    225x5
    315x1
    365x1
    335x5
    295x10
    255x15

    Leg Press
    315x10
    495x10/405x10/315x10 dropset

    Leg Curl
    80x15x3 sets

    DB Preacher Curl
    25x12x3 sets

    Cardio
    30 min HIIT, max HR 189

    Needed to get some high rep work in.

    -----------------------------

    Weds 12-30-10
    BW 225

    Cardio
    30 min SS, fasted

    Floor Press
    45x10
    135x10
    185x5
    225x3
    275x1
    315x1
    285x6
    255x11
    225x15

    Incline
    135x10x3 sets
    Undercut this way too much, will increase weight and reps next time

    Machine Press
    100x15x3 sets

    Cable Ext
    120x10x10
    10 breaths between each set. Most horrific tricep pump ever. Still getting cramps

    Meal 1- 3/4lb turkey, 2 cups rice
    Meal 2- 64g protein shake, corn pops/milk
    Meal 3- Footlong club, eaten on the way to gym!
    Meal 4- 64g pro/50g dextrose shake
    Meal 5- (at Applebees) 2x 7oz sirloin, mashed 'taters, baked 'tater, dozen hotwings, 3 pints Guiness

    ------------------------------

    Thurs 12-30-10
    BW 227

    Block pulls
    135x5
    225x5
    Back was still shot from squatting had to call it there

    Lat Pull
    120x10x10 PR

    NG Cable Row
    125x10
    150x10/125x10/100x10 dropset

    DB Hammer Curl
    25x15x5 sets

    --------------------------

    Sun 1-2-11
    BW 230+

    Front Squat
    45x5x2
    135x2
    145x12x3 sets

    Leg Press
    315x10
    495x15/405x15/315x10 dropset PR by 10 reps

    Leg Curl
    90x15x3 sets PR

    EZ Curl
    75x8x2 sets
    Wrist is still ****ed up, can't do supinated curls, not sure what to do

    DB Hammer
    40x12x3 sets

    Went to Chicago for new years, had a lot of fun. Time to strip some fat off. Pressing tomorrow.

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  3. #2
    Moderator Off Road's Avatar
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    Jun 2009
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    U.S.A.
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    Good start to your journal and getting your body fat in line.
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    Off Road Journal

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  4. #3
    Wannabebig Member
    Join Date
    Dec 2009
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    29
    Quote Originally Posted by Off Road View Post
    Good start to your journal and getting your body fat in line.
    thanks!

    --------------------------------

    Mon 1-3-10
    BW 234

    Axle OHP
    75x6x2
    125x5/13/12 (30 total reps)

    DB Press, slight incline
    75x12x3 sets
    left a lot in the tank here

    Side Laterals
    20x20/20/10 (50 total reps)
    Too light.

    Cable Extensions
    100x10
    150x15/120x15/90x10 dropset

    1h Cable Curls
    30x10
    40x20x2 sets
    Basically the only way I can do supinated curls without extremely sharp pain in the wrist.

    Light ab work

    Cardio
    30 min SS

    Diet
    Meal 1- 1/2 lb turkey, 15g fish oil
    2- Chicken burrito, 3 low carb tortillas
    3- 64g pro/50g dextrose shake (during training)
    4- 1/2 lb ground beef, 2 cups rice
    5- 64g protein shake

    Fairly good day, though my pressing felt weak. Couldn't get up early enough for fasted cardio, and was on the go all day so had to settle for lunch at a local burrito shop. Tomorrow is deads/upper back, then a day of rest

  5. #4
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29
    Tues 1-4-11
    BW 232

    Cardio
    30 min, fasted SS

    Deficit Deads
    1" deficit, no belt
    135x3
    225x3
    315x3
    405x1
    455x1
    405x5
    365x8
    315x10
    Glute/piriformis/erectors were real tight, so I held back a lot on these. Def feel like I could pull 550 with a real DL bar right now.

    Tbar Rows
    135x5
    160x12/12/9 (33)

    NG Lat Pull
    100x10
    150x10/120x8/90x8 (26) Dropset
    Pump on this was so ridiculous I simply seized up on the last two dropsets. Rhomboids are real sore today

    DB Preacher Curl
    25x8x3 sets
    For some reason, I had a throbbing migraine and had to leave after this. 800mg ibuprofen and 2hours later it finally went away.

    Diet
    Meal 1- 1/2lb turkey, low carb tortillas
    2- 32g protein shake
    3- 1/2lb turkey, 2 cups rice
    4- 64g protein/50g dextrose shake
    5- 1/4lb beef, ramen noodles
    5- Dozen wings, 3 pints Guinness
    Went way over my normal carb intake, which is fine considering it is more important that my fat ass makes it in to do cardio every day.

  6. #5
    Wannabebig Member
    Join Date
    Dec 2009
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    29
    Weds 1-5-11
    BW 231

    Cardio (AM)
    30 min, fasted, SS
    this was kept real slow and gentle since I'm not having any carbs today

    Conditioning (PM)
    8x2platesx30yd prowler sprints
    We built a home made prowler... and it is pretty freaking awesome. Will get vids next time.

    Schedule was real messed up today and reallydidn't eat much. Had about 1/2lb turkey, some veggies, and low carb tortillas. Total carbs were under 50g and cals were under 2k. Thinking about adding an extra carb meal tomorrow.

  7. #6
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29
    Thurs 1-6-10
    BW 225

    Cardio
    30 min HIIT, fasted

    Squat
    45x5
    136x6x2
    225x4x2
    315x2x2
    365x1x2
    315x5
    225x10
    Hip flexor was bugging the hell out of me, took it real easy and didn't follow the plan.

    Leg Press
    315x10x5 sets
    took this easy too, didn't want to aggravate anything

    GHR
    BWx10x3 sets

    Reverse Curl
    45x20x2

    Diet
    1- 150g Turkey, bagel
    2- 2x spicy chicken sandwiches from Wendy's
    3- 64p/50c shake (during training)
    4- 200g ground beef, 2 cups rice, low carb tortilla
    5- 200g turkey, low carb tortilla

    Then went out drinking. Not a good choice for the diet, but had a hell of a lot of fun.

  8. #7
    Senior Member
    Join Date
    Nov 2006
    Location
    Albuquerque,NM
    Posts
    2,905
    Insane floor presses...thats a lot of volume. Nice work in here. What BF% do you figure/hope you'll be when you hit 210??

  9. #8
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29
    Quote Originally Posted by borracho View Post
    Insane floor presses...thats a lot of volume. Nice work in here. What BF% do you figure/hope you'll be when you hit 210??
    Thanks, I have really tried to up my volume now that I am taking a break from PL, I think it will really pay off in the long run. Right now I am sitting around 20%, so 210 should get me to 10-12%. Can't really see myself dieting down much past that for now, but depending on where I am sitting come March I may make a push to 8% before I start putting a little weight back on.

    Fri 1-7-10
    BW 228

    Bench
    45x10
    95x5
    135x5
    185x5
    225x5
    275x1
    315x1
    350x1
    Very smooth, very easy.
    315x5
    275x10+ (may have been 11-12, but I know I did at least 10!)
    255x10
    The way I did these rep sets was I kept going until bar speed slowed down, then I racked it. So could have done 5-6 more with 255, but they would have been too slow for my liking.

    Incline
    45x3
    95x3
    135x1
    145x12x3 sets
    For whatever reason, volume work on the incline wears my ass out, even though the weight was really light. Had a huge strength dropoff on the third set.

    Machine OHP
    100x12/14/13 (39)
    Did sets of 15 last time, The lack of food today definitely hurt my strength endurance.

    DB Hammers
    50x8x3 sets

    Cardio
    30 min SS, post training

    Diet
    1- Perkins breakfast (can't remember what I had, but it was a lot. Long story on how I ended up there, but my meal was free)
    2- 150g Turkey, fiber tortilla
    3- footlong club from subway
    4- 64p/50c shake (during training)
    5- 250g ground beef, 2 cups rice
    6- 32g pro shake

    A bit too much drinking last night, definitely impacted training tonight. Definitely going to be cutting back in the future, but last night was a bit of a special occasion.

  10. #9
    Wannabebig Member
    Join Date
    Dec 2009
    Posts
    29
    1-8-11
    BW 229

    Light ab work and facepulls to warm up.

    Bent Row
    135x20
    185x10
    225x5
    275x5x2 sets
    Was planning on doing 5x5 but for some reason was hurting my shoulder that I had surgery on so I stopped. Also, I feel like my erectors are perpetually over worked, I think 3 days on/1 day off may be too much bto recover from, will consider my options and post my thoughts later.

    Pullups
    BWx10/8/6/6 (30)
    awful.

    Upright rope row
    50x15x3 sets

    Reverse Curl
    75x8x3 sets
    75x12

    DB Preacher Curl
    30x8/20x12 dropset (right arm)
    30x12/20x12 ds (left)
    Why does my left feel so much stronger? I don't get it... whatever.

    Cardio
    30 min SS

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