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. #1526
    Senior Member tom183's Avatar
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    19/01/14
    222.9 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    322x1
    322+37chains x 4

    Standing Calf Raise

    BWx5
    BW+18x5
    BW+53x20
    single leg
    BWx15

    Toes to Bar

    BWx10
    BWx10
    BWx10





    Finished with some grip work using various Captains of Crush grippers.

  2. #1527
    fat submariner
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    very strong squatting there Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #1528
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  4. #1529
    Senior Member tom183's Avatar
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    22/01/14
    222.4 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    223x2
    245x1
    280x1
    raise pins ~2.5 inches
    291x1
    302x1

    Lat Pulldown (medium width underhand grip)

    79x8
    119x5
    159x2
    204x13
    against a doubled micro mini
    170x12 drop set to 110x10

    Dumbell Bench Press

    50x6
    79x3
    105x9
    30 degree incline
    99x9
    45 degree incline
    94x9

    Seated Cable Row (close neutral grip)

    99x6
    159x3
    218x15
    single arm
    99x15

    Triceps Cable Pressdown

    straight bar with fat gripz
    154x15
    rope
    132x13
    single arm
    55x9
    standing away from weight stack
    61x6

  5. #1530
    fat submariner
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    Is that pressing from the stops at the bottom position Tom? Either way it's a good weight mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #1531
    Senior Member tom183's Avatar
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    Thanks macdaknife. Yep, pins positioned as low as possible. If I lay flat there's some clearance but if I arch, my chest is touching the barbell to start the press.

  7. #1532
    Senior Member tom183's Avatar
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    24/01/14 AM
    223.0 lbs

    Rack Pull (high shin)

    176x5
    265x5
    320x3
    375x2
    430x1
    463x1
    507x1




    24/01/14 PM
    222.7 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    reverse monster minis
    300x5

    Seated Leg Curl superset with Leg Extension

    light warm up on each
    176x15 then 176x15
    176x15 then 176x15
    Last edited by tom183; 01-24-2014 at 06:07 AM.

  8. #1533
    Senior Member tom183's Avatar
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    26/01/14
    221.9 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    against doubled micro minis
    243x7
    remove bands
    paused reps
    243x5

    Rotating Handles Chin Up

    some lat pulldowns as a warm up, then;
    BWx13
    BWx11
    BWx10

    Overhead Triceps Cable Extension (rope) superset with Machine Preacher Curl

    88x2 then 88x15

  9. #1534
    Senior Member tom183's Avatar
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    28/01/14
    221.4 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    314x1
    342x1
    reverse light bands
    375x6
    reverse average bands
    408x3

    Leg Extension

    99x6
    154x3
    198x12 drop set to 132x10
    198x12 drop set to 132x10

    Seated Leg Curl

    99x6
    143x3
    176x12 drop set to 121x12
    176x12 drop set to 121x12

    Leg Press

    165x12 drop set to 121x12 drop set to 77x12

  10. #1535
    Senior Member tom183's Avatar
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    30/01/14 AM
    222.0 lbs

    Incline Bench Press (~30 degrees)

    132x8
    154x6
    176x4
    198x2
    220x1
    247x5
    209x13




    30/01/14 PM

    Lat Pulldown (close neutral grip)

    99x8
    139x5
    159x2
    201x13
    201x12 drop set to 139x9

    Cable Crossover

    66x6
    99x3
    132x12
    against doubled micro minis
    88x15

    Diamond Pull

    micro mini band
    5
    mini band
    20
    stretch band tighter
    20

    Seated Dumbell Curl

    44x9
    45 degree incline
    33x11

    Triceps Cable Extension

    rope overhead
    105x14 drop set to 61x15
    straight bar pressdown
    171x10 drop set to 105x11
    Last edited by tom183; 01-30-2014 at 05:59 AM.

  11. #1536
    fat submariner
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    you have a great work ethic Tom... consistently hitting it! great job!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #1537
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  13. #1538
    Senior Member tom183's Avatar
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    04/02/14 AM
    221.5 lbs

    Trap Bar Deadlift (1.5 inch deficit)

    139x5
    227x5
    316x3
    370x2
    425x2
    470x1
    529x1




    04/02/14 PM
    221.8 lbs

    Front Squat

    132x8
    154x6
    176x4
    200x2
    against choked light bands
    200x1
    against choked average bands
    200x7
    against choked strong bands
    200x2
    remove bands
    no lockout reps
    200x8

    Seated Leg Curl

    99x6
    154x3
    187x15
    187x15 drop set to 121x12

    45 Degree Side Bend

    BWx5
    BW+34x10 drop set to BWx12

    Double Kettle Bell Swing

    2 34s x 13
    2 34s x 13
    Last edited by tom183; 02-04-2014 at 06:33 AM.

  14. #1539
    Senior Member tom183's Avatar
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    06/02/14
    222.0 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    265x1
    305xfail
    reactive slingshot
    305x2
    remove reactive slingshot
    paused reps
    276x1
    276x1

    Neutral Grip Chin Up

    some lat pulldowns as a warm-up, then;
    BWx10
    BWx10
    BWx10

    Dips

    BWx5 (slingshot)
    BWx3 (reactive slingshot)
    BWx1
    no lockout reps
    BW+24x15
    BW+24x15

    Chin Up (partially supinated grip)

    BWx10
    BWx10
    BWx9

    Last set was super-setted with overhand grip lat pulldowns (79x12)

    Triceps Cable Extension

    single arm rope pressdown standing away from weight stack
    50x17
    single arm rope pressdown standing near weight stack
    55x10
    single arm rope overhead extension
    39x8
    straight bar pressdown
    132x10 drop set to 88x8
    Last edited by tom183; 02-06-2014 at 04:46 PM.

  15. #1540
    Senior Member tom183's Avatar
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    08/02/14
    221.3 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    309x1
    331x1
    paused reps
    353x1
    331+37chains x 1
    309+73chains x 1
    287+110chains x 2

    Standing Calf Raise superset with Seated Calf Raise

    BW+44x12 then 44x12
    BW+44x12 then 44x12

    Standing Cable Crunch

    66x5
    88x5
    154x15
    154x15
    154x15




    Finished with some grip work using various Captains of Crush grippers.

  16. #1541
    fat submariner
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    Very strong on those pause reps Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #1542
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  18. #1543
    Senior Member tom183's Avatar
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    10/02/14
    222.4 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    254x1
    293x1
    265x6
    reverse micro minis
    265x6
    reverse minis
    265x7

    Single Arm Barbell Row

    66x8
    88x5
    110x2
    143x9
    143x9 drop set to 110x12

    Cable Lateral Raise

    22x5
    33x12

    Dumbell L Lateral Raise

    28x10
    28x10

    Seated Cable Row

    close netrual grip
    99x6
    139x3
    198x11
    medium width overhand grip
    179x12

    Triceps Cable Extension

    overhead rope extension
    99x17
    rope pressdown
    132x12
    straight bar pressdown
    143x10 drop set to 99x10

    Seated Dumbell Curl

    33x13

  19. #1544
    fat submariner
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    Strong benching Tom.

    And on the rows mate... are those single arm BB rows strict?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #1545
    Senior Member tom183's Avatar
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    Thanks macdaknife. Yeh, I try to do all rowing/pulling movements as strict as possible.

  21. #1546
    Senior Member tom183's Avatar
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    12/02/14
    222.2 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    254x1
    275x1
    300+37chains x 1
    paused reps
    300x1
    265x4 (should've been 5 but lost the weight forward)
    no lockout reps
    220x9

    Romanian Deadlift

    132x8
    187x5
    231x2
    287x10
    287x10

  22. #1547
    Senior Member tom183's Avatar
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    14/02/14
    222.7 lbs

    Dumbell Bench Press

    50x8
    61x6
    72x4
    83x2
    110x8
    30 degree incline
    105x7
    upright bench
    72x12

    Neutral Grip Chin Up superset with Close Neutral Grip Lat Pulldowns

    BWx10 then 99x12
    BWx10 then 99x12

    Single Arm Triceps Cable Extension

    overhead
    55x12
    pressdown standing near weight stack
    55x13
    pressdown standing away from weight stack
    55x10

    Single Arm High Cable Curl

    55x12
    55x11 drop set to 33x8
    Last edited by tom183; 02-18-2014 at 11:53 PM.

  23. #1548
    Senior Member tom183's Avatar
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    17/02/14
    222.4 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    314x1
    336x1
    knee wraps
    375x3
    400x1
    remove knee wraps
    reverse average bands
    400x3
    reverse strong bands
    400x10
    remove bands
    2-3 sec paused reps
    320x1
    320x1
    320x1
    one and a half reps
    220x8




    Finished with some grip work using various Captains of Crush grippers.

  24. #1549
    fat submariner
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    strong squatting as usual Tom!

    are those 1 and a half reps pausing at after each 1.5? ie. at the bottom every 2nd 1.5 rep?
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #1550
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    Nah, no pause at the bottom with those. It was:

    - Squat to full depth
    - Up to parallel (or just above)
    - Back down to full depth
    - All the way up (slight pause here at the top)

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