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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Thread: Mac's Journal

  1. #576
    fat submariner
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    FRIDAY 19 JULY

    RDL (2.5" Deficit):

    10 @ 70kg
    10 @ 100kg
    10 @ 120kg
    4 @ 150kg - grip!
    3 @ 160kg - PR!
    1 @ 170kg (374lbs) - PR!
    10 @ 120kg

    GMs:

    10 @ 50kg
    10 @ 60kg
    10 @ 70kg
    10 @ 80kg - struggled on last 2!
    8 @ 90kg

    Dorian Yates Rows (1 second hold at top):

    6 @ 70kg - grip!
    10 @ 80kg - Power Grabs on
    6 @ 90kg - ROM not great on the last couple
    8 @ 80kg
    7 @ 80kg

    Kroc Rows (with Power Grabs):

    24 @ 42.5kg
    18 @ 45kg (99lbs)
    21 @ 45kg
    17 @ 45kg - sweaty grip (even with the Power Grabs on!)
    22 @ 45kg - chalk too!

    DB Shrugs (1 second hold at top):

    3 x 20 @ 42.5kg
    Last edited by macdaknife; 08-03-2013 at 12:35 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  2. #577
    fat submariner
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    SATURDAY 20 JULY

    Incline BB Bench:

    3 x 20 @ 20kg - warmup
    10 @ 40kg
    5 @ 50kg
    5 @ 60kg
    4 @ 70kg
    3 @ 70kg
    12 @ 50kg

    Flat BB Bench:

    3 x 20 @ 20kg - warmup
    10 @ 50kg
    5 @ 60kg
    5 @ 70kg
    3 @ 80kg - WEAK!
    2 @ 80kg - WEAK!
    15 @ 50kg

    Note: haven't benched much recently and it showed!

    CGBP:

    8 @ 50kg
    5 @ 60kg
    3 @ 70kg
    5 @ 60kg
    4 @ 65kg
    10 + 1 @ 50kg

    BB Skullcrushers:

    10 @ 30kg
    6 @ 35kg
    5 @ 35kg
    5 @ 35kg
    4 @ 35kg
    8 @ 30kg
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #578
    fat submariner
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    MONDAY 22 JULY

    Squat:

    3 x 20 @ 20kg - warmup
    10 @ 60kg
    5 @ 100kg
    5 @ 120kg
    3 @ 140kg
    1 @ 150kg
    1 @ 160kg
    1 @ 170kg (374lbs) - PR!
    10 @ 100kg

    Note: these were ATG apart from the 2 singles at 160 & 170 which were to parallel.

    BB Curl (with Fat Gripz):

    30 @ 20kg - warmup

    EZ Matrix 21s superset with 4 sets of 4 BB Cheat Curls (with Fat Gripz):

    4 x (21 @ 20kg & 4 x 4 @ 40kg)

    Note: needed more weight on the Matrix 21s but no small plates available.

    the Fat Gripz made the BB Cheat Curls REALLY fucking hurt the forearms!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  4. #579
    fat submariner
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    WEDNESDAY 24 JULY

    GVT - BB Skullcrushers superset with BB CGBP:

    10 x 10 & 10 @ 35kg

    Note: very quick tricep blast... 7,000kg (15,400lbs) moved in 22 minutes!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  5. #580
    Senior Member GazzyG's Avatar
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    Great work with the squat PR, Mac!!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  6. #581
    Senior Member tom183's Avatar
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    Strong squat!

  7. #582
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Great work with the squat PR, Mac!!
    Quote Originally Posted by tom183 View Post
    Strong squat!
    thanks fellas!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  8. #583
    fat submariner
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    WEDNESDAY 31 JULY

    Deadlift:

    10 @ 70kg
    5 @ 120kg
    1 @ 170kg
    1 @ 210kg (462lbs) - PR!
    F @ 215kg - got greedy
    20 @ 120kg - brutal!

    Note: very happy with the PR! 215kg went to my knees and stopped... I reckon I'd have got it if I'd gone straight for it and not the 210kg which felt relatively ok. next time!

    Bent Over Rows:

    5 @ 70kg
    5 @ 80kg
    5 @ 80kg - didn't have full ROM on last rep
    5 @ 77.5kg
    5 @ 77.5kg - didn't have full ROM on last rep

    Note: haven't really done these in a while as I'd been doing Dorian Yates Rows instead... need to mix it up more!

    Kneeling Cable Crunches:

    5 x 20 @ 90kg

    Kroc Rows (with Power Grabs on):

    30 @ 40kg
    24 @ 40kg
    22 @ 40kg

    Note: blowing out of my arse after each set!
    Last edited by macdaknife; 08-03-2013 at 12:51 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  9. #584
    fat submariner
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    SATURDAY 3 AUGUST

    Squat:

    3 x 20 @ 20kg - warmup for my old legs

    Squat (5/3/1 Cycle 1 Week 1):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    5 @ 100kg
    5 @ 115kg
    10 @ 130kg

    Note: all beltless.

    DB Lateral Raises:

    3 x 21 @ 7.5kg

    Note: 3 x straight / 3 x pronated / 3 x supinated

    Seated Shoulder Press (5/3/1 Cycle 1 Week 1):

    5 @ 20kg
    5 @ 25kg
    3 @ 30kg
    5 @ 35kg
    5 @ 40kg
    7 @ 50kg

    DB Front Raises:

    5 x 10 @ 15kg
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  10. #585
    Senior Member tom183's Avatar
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    Awesome deadlift PR, bud.

  11. #586
    Senior Member GazzyG's Avatar
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    Big deadlift PR! And the set of 10 Squats @ 130kg makes me dizzy just thinking about it, lol!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  12. #587
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Awesome deadlift PR, bud.
    cheers Tom!

    Quote Originally Posted by GazzyG View Post
    Big deadlift PR! And the set of 10 Squats @ 130kg makes me dizzy just thinking about it, lol!
    thanks Gaz... I was seeing stars on the last 2 reps!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  13. #588
    fat submariner
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    TUESDAY 6 AUGUST

    Bench:

    3 x 20 @ 20kg - warmup

    Bench (5/3/1 - C1/W1) (with Fat Gripz):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    5 @ 65kg
    5 @ 75kg
    6 @ 85kg

    Note: need to get back on the bench more!

    CGBP (5/3/1 - C1/W1) (with Fat Gripz):

    5 @ 30kg
    5 @ 35kg
    3 @ 45kg
    5 @ 45kg
    5 @ 55kg
    14 @ 60kg

    Note: may have underestimated my 1RM on the 5/3/1 app for this!

    Standing BB Press (5/3/1 - C1/W1) (with Fat Gripz):

    5 @ 20kg
    5 @ 25kg
    3 @ 30kg
    5 @ 35kg
    5 @ 45kg
    6 @ 47.5kg

    Note: haven't done too much of these recently either. all strict.

    BB Skullcrushers:

    8 @ 40kg
    4 @ 42.5kg
    6 @ 40kg
    3 @ 40kg
    3 @ 37.5kg

    Note: only workout I managed this week as I was really busy at work! never managed any at the weekend either as it was our 10th wedding anniversary so I took the missus away to London for the weekend.
    Last edited by macdaknife; 08-14-2013 at 05:00 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  14. #589
    Senior Member GazzyG's Avatar
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    Holy volume, Batman! Great stuff!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  15. #590
    fat submariner
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    WEDNESDAY 14 AUGUST

    Deadlift (5/3/1 - C1/W2):

    5 @ 75kg
    5 @ 95kg
    3 @ 115kg
    3 @ 130kg - belt on
    3 @ 150kg
    5 @ 170kg

    EZ Bar Curls (with Fat Gripz):

    30 @ 20kg - warmup

    BB Curls (with Fat Gripz):

    5 / 5 / 5 / 3 / 2 / 2 @ 35kg

    DB Hammer Curls:

    6 / 5 / 6 / 6 / 5 / 5 @ 15kg

    DB Concentration Curls (with Fat Gripz):

    8 / 6 / 5 / 5 / 5 / 5 @ 10kg

    Note: all curls done with 1140 tempo (from bottom).
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  16. #591
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Holy volume, Batman! Great stuff!
    hahaha... cheers Gaz! not actually getting into the gym enough at the moment though!
    Age: 41 - Height: 5'10" - Weight: 192lb (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. #592
    fat submariner
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    FRIDAY 6 AUGUST

    Bench:


    3 x 20 @ 20kg - warmup

    Bench (5/3/1 - C1/W2) (with Fat Gripz):

    5 @ 40kg
    5 @ 50kg
    3 @ 60kg
    3 @ 70kg
    3 @ 80kg
    5 @ 90kg

    CGBP (5/3/1 - C1/W2) (with Fat Gripz):

    5 @ 30kg
    5 @ 35kg
    3 @ 45kg
    3 @ 50kg
    3 @ 60kg
    15 @ 65kg

    DB Lateral Raises:

    3 x 21 @ 10kg

    Note: 3 x straight / 3 x pronated / 3 x supinated

    Steated BB Press (5/3/1 - C1/W2) (with Fat Gripz):

    5 @ 20kg
    5 @ 25kg
    3 @ 30kg
    3 @ 40kg
    3 @ 45kg
    8 @ 50kg

    Note: pins set at chin height.

    BB Skullcrushers (5/3/1 - C1/W2) (with Fat Gripz):

    5 @ 20kg
    5 @ 30kg
    3 @ 32.5kg
    3 @ 35kg
    3 @ 37.5kg
    5 @ 40kg

    DB Flyes superset with DB Front Raises:

    12 & 14 @ 15kg
    14 & 15 @ 15kg
    15 & 16 @ 15kg

    Note: 1st ever (purposely) fasted workout... time to finally start doing something about this beer gut!

    right now it's time to eat!!
    Last edited by macdaknife; 08-16-2013 at 01:43 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  18. #593
    Senior Member GazzyG's Avatar
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    Strong upper day, bud! You're getting some really high rep sets in!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  19. #594
    Senior Member tom183's Avatar
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    Really making use of the fat gripz there.

  20. #595
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Really making use of the fat gripz there.
    the leaflet that came with them said to use them for all pressing movements... and I need all the help I can get Tom (1 day I'd like to be able to bench the kind of numbers you do)!


    Quote Originally Posted by GazzyG View Post
    Strong upper day, bud! You're getting some really high rep sets in!
    cheers Gaz but the high rep sets on the 5/3/1 are only because I'm using an app on my android and didn't put the right 1RM in for some lifts (the high rep sets in the previous couple of weeks were entirelyl intentional)!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  21. #596
    fat submariner
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    MONDAY 19 AUGUST

    Squat:

    3 x 20 @ 20kg - loosen up the old joints

    Squat (5/3/1 - C1,W2):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    3 @ 105kg
    3 @ 120kg - belt on
    7 @ 140kg (308lbs)

    Note: 105kg felt heavier than it should've but I guess that's only to be expected as this is my 1st attempt at squatting fasted. on a plus note, after 4 days of fasting I've already moved down a notch on my weights belt (though my weight is the same). the final set was supposed to be 3+ so I'm very happy with 7!

    SLDL (5/3/1 - C1,W2):

    5 @ 60kg
    5 @ 75kg
    3 @ 90kg
    3 @ 105kg
    3 @ 120kg
    11 @ 140kg (308lbs)

    Note: no belt or wraps/Power Grabs... just chalk.

    time to EAT!
    Last edited by macdaknife; 08-20-2013 at 10:04 AM.
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  22. #597
    Senior Member GazzyG's Avatar
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    Oooof - great session, bud.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #598
    fat submariner
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    Quote Originally Posted by GazzyG View Post
    Oooof - great session, bud.
    cheers Gaz! was blowing on the final set of each!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

  24. #599
    Senior Member tom183's Avatar
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    Strong lower session there.

  25. #600
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Strong lower session there.
    cheers Tom!
    Age: 41 - Height: 5'10" - Weight: 192lb (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

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