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. #801
    fat submariner
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    WEDNESDAY 22 JANUARY

    Low Bar Squats superset with Goblet Squat Hip Rotations:

    3 ◊ 20 @ 20kg & 10 figures of 8

    Low Bar Squats:

    10 @ 40kg
    10 @ 60kg
    5 @ 80kg
    5 @ 60kg +46kg chains
    5 x 5 @ 80kg +46kg chains

    Note: all ATG, reasonably fast and without belt or wrist supports... wrists finally getting used to the low bar position.

    RDLs:

    5 ◊ 10 @ 100kg

    Leg Press superset with Leg Extensions:

    10 @ 100kg & 10 @ 50kg
    10 @ 110kg & 10 @ 55kg
    10 @ 120kg & 10 @ 60kg
    10 @ 130kg & 10 @ 60kg
    10 @ 140kg & 10 @ 60kg

    Leg Curls superset with Calf Raises (on leg press):

    2 ◊ 10 @ 50kg & 15 @ 150kg
    10 @ 55kg & 15 @ 150kg

    Note: was going to do 5 sets of these but realised on set 3 that I haven't done calves too much recently so stopped here so that I will still be able to walk in 2 days!

    milestone for me today... 24 years service in the Navy!
    makes me feel old!
    Last edited by macdaknife; 01-22-2014 at 12:12 PM.
    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

  2. #802
    Crikey, its a 30 foot ape! Kong's Avatar
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    Good leg session mate.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #803
    fat submariner
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    Quote Originally Posted by Kong View Post
    Good leg session mate.
    Cheers Jamie!
    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

  4. #804
    Senior Member tom183's Avatar
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    Nice range of lower exercises there, man.

  5. #805
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nice range of lower exercises there, man.
    Thanks Tom, I enjoyed that session (to the point where I was getting carried away with myself)!
    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. #806
    fat submariner
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    THURSDAY 23 JANUARY

    Dorian Yates Rows:

    10 @ 60kg
    5 ◊ 8 @ 80kg

    Note: 1 second hold at full contraction

    DB Kroc Rows:

    22 @ 46kg - should've got more!
    30 @ 46kg - Better!
    25 @ 46kg - WIPED OUT!

    Note: did weaker left side 1st then matched it on right side... definite lack of grit on that 1st set!

    Chest Supported Incline DB Flyes:

    3 ◊ 10 @ 5kg

    Note: shoulder blades tight in, straight arm prone flye with 1 second hold at the top

    BB Curls:

    30 @ 20kg

    Bent Over BB Fat Gripz Curls:

    8 @ 30kg
    6 @ 30kg
    7 @ 30kg

    Note: X130 tempo.

    WEAK!!!
    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

  7. #807
    Crikey, its a 30 foot ape! Kong's Avatar
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    Some major reps on the Kroc Row's there bud! You should throw some Face Pulls in for Upper Back.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  8. #808
    fat submariner
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    Quote Originally Posted by Kong View Post
    Some major reps on the Kroc Row's there bud! You should throw some Face Pulls in for Upper Back.
    Never tried them Jamie... will look into it mate, cheers!
    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

  9. #809
    Crikey, its a 30 foot ape! Kong's Avatar
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    Spider Curls, but I used an Ez-Curl Bar - http://www.youtube.com/watch?v=nH9xxVm1XIQ.....
    Or you can do them laying prone on an Incline Bench instead like this - http://www.youtube.com/watch?v=JB3VhazqbbI.

    Face Pull - http://www.youtube.com/watch?v=rep-qVOkqgk
    Last edited by Kong; 01-23-2014 at 07:42 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  10. #810
    fat submariner
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    Quote Originally Posted by Kong View Post
    Spider Curls, but I used an Ez-Curl Bar - http://www.youtube.com/watch?v=nH9xxVm1XIQ.....
    Or you can do them laying prone on an Incline Bench instead like this - http://www.youtube.com/watch?v=JB3VhazqbbI.

    Face Pull - http://www.youtube.com/watch?v=rep-qVOkqgk
    Cheers Jamie, I'll have a go with them mate.
    Last edited by macdaknife; 01-24-2014 at 04:10 PM.
    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

  11. #811
    fat submariner
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    Quote Originally Posted by Mark! View Post


    Watch that video about set up, and part 2 as well. The entire series is good, but the first few parts are about set up.
    Forgot to say... I watched the whole series, thanks Mark!
    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. #812
    fat submariner
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    SATURDAY 25 JANUARY

    Standing BB Press:

    3 ◊ 20 @ 20kg

    GVT Superset (Skullcrushers & CGBP):

    10 (or 11*) ◊ 10 & 10 @ 30kg - *lost count!

    Note: slightly less weight than I've been using as I haven't done this GVT for a few weeks.

    skulls done with upper arms extended at about 45 degrees in pullover style and 3011 tempo. CGBP all as fast as I could manage them. hands less than 6" apart on the EZ bar throughout.
    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

  13. #813
    Become Unbreakable Mark!'s Avatar
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    Killing the tri's man, good stuff.
    "Light Weight"

    260's by May

  14. #814
    fat submariner
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    Quote Originally Posted by Mark! View Post
    Killing the tri's man, good stuff.
    Cheers Mark!
    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

  15. #815
    fat submariner
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    MONDAY 27 JANUARY

    Goblet Squat Hip Rotations:

    3 ◊ 10 figures of 8

    Deadlift (5/3/1 - C4, W1):

    5 @ 85kg
    5 @ 105kg
    3 @ 130kg
    5 @ 140kg
    5 @ 160kg - belt on, chalk
    8 @ 180kg

    Rack Pulls (5/3/1 - C4, W1):

    5 @ 100kg
    5 @ 130kg
    3 @ 145kg
    5 @ 160kg
    5 @ 185kg
    3 @ 210kg - belt on, chalk

    Note: lower back gone.

    from just below knee cap.

    Rack Pulls (with Reverse No.3 Small Blue Bands):

    5 @ 210kg

    Note: from just below knee cap.

    Face Pulls:

    15 @ 17.5kg
    15 @ 20kg
    15 @ 25kg
    15 @ 30kg
    15 @ 30kg

    Note: done!
    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

  16. #816
    A.K.A Goodwinner Goodwinm's Avatar
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    Hardcore deadlifting mate!
    8 x 180kg is effing insane after all those reps!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  17. #817
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    Hardcore deadlifting mate!
    8 x 180kg is effing insane after all those reps!
    Thanks Mike!
    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

  18. #818
    Crikey, its a 30 foot ape! Kong's Avatar
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    Quote Originally Posted by Goodwinm View Post
    Hardcore deadlifting mate!
    8 x 180kg is effing insane after all those reps!
    I second that!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  19. #819
    fat submariner
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    Quote Originally Posted by Kong View Post
    I second that!
    Cheers Jamie!
    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. #820
    Senior Member tom183's Avatar
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    I second that!
    Thirded. ~400 lbs for 8 reps is nice, man.
    Last edited by tom183; 01-30-2014 at 06:01 AM.

  21. #821
    Crikey, its a 30 foot ape! Kong's Avatar
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    How are you liking the Face Pulls bud?
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  22. #822
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Thirded. ~400 lbs for 8 reps is nice, man.
    Cheers 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

  23. #823
    fat submariner
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    Quote Originally Posted by Kong View Post
    How are you liking the Face Pulls bud?
    I don't know what a good weight for them is... even with the light weight I was using I had to lean back into it quite a bit. Is that right?
    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

  24. #824
    fat submariner
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    THURSDAY 30 JANUARY

    Coaching Session:

    Spent about an hour and a half with the Navy's PL secretary getting 1 on 1 coaching on all 3 lifts... very useful and I appreciate him coming into the base whilst on leave to spend time with me. Top man!

    Squats:

    5 @ 70kg
    3 @ 120kg
    1 @ 160kg - belt & wrist supports on
    F @ 180kg - pinned!
    F @ 180kg - pinned again! LOL
    3 @ 180kg - with reverse No.3 Small Blue Bands

    Note: forgot to take my phone to the gym so no 5/3/1 today!

    I think I took too long on the walkout and setup at 180kg so wasted energy... at least I got 2 good negatives at that weight!

    180kg will fall soon!
    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. #825
    Senior Member
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    bummer about the misses!
    http://www.wannabebig.com/forums/sho...NNKKKIINNNSSSS
    Just a lil guy trying to be fit.
    Best competition lifts:
    at 165: 630 sq, 480 bench, 501 dl

    Current:
    Weight 145, using ConjugateWod training methods to develop Crossfit-applicable strength with extra work for learning movements and conditioning.

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