The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Senior Member Eric Cartman's Avatar
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    Eric Cartman's Old School Back to Basics Ultra-Mega-Mega Training Log!!!!

    Hey folks,

    I have started this log because I need your help....

    In the past, I have done sloppy bulking, bad routines, and gotten nothing but fat and weak...

    THIS TIME FAILURE IS NOT AN OPTION.

    I am requesting your input and advice as I go along this journey ..If I plateau or stall, I will need your expertise and guidance.

    Thanks in advance...

    My stats:

    6 ft 1, 31 years old, 164 lbs, 16% BF

    Bench: 135 lbs
    Deadlift: 145 lbs
    Squat: 125 lbs
    Press: 90 lbs
    Row: 65 lbs
    Curl: 70 lbs

    Pic of me attached with this message, so you can see my "BEFORE" picture...

    My goal will be to make major strength gains in all the major lifts, and to achieve some mass.

    I will be doing a very simple and basic routine, either Radar's Old School Routine or Chris Mason's Mass Made Easy.

    The idea will be to keep it very simple and make progress...

    Stay tuned... first workout coming.
    Attached Images Attached Images
    Last edited by Eric Cartman; 07-02-2011 at 11:19 PM.

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  3. #2
    Senior Member Eric Cartman's Avatar
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    Okay, I have decided to do the Rader Foundation Routine.

    http://www.t-nation.com/free_online_...chool_training

    Its 3 times a week, the same routine each day.

    Squat 1x20 and a light superset of dumbell pullovers 1x20
    Standing barbell military press, 1 x 10-12
    Barbell curl, 1 x 10-12
    Barbell bench press, 1 x 10-12
    Barbell bent-over row, 1 x 10-12
    Sit-up, 1 x 10-12

    You get to increase the volume when you hit a strength plateau.

    I'm going to start logging this tomorrow.

    Thanks to Off Road for introducing me to this routine.
    Last edited by Eric Cartman; 07-04-2011 at 12:23 AM.

  4. #3
    Moderator Off Road's Avatar
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    Good luck
    and remember, it's not about the routine you pick, it's about the effort you put forth following all the protocols of effective training. I hope the next year of training is more helpful to you than the last three have been.
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  5. #4
    Senior Member Eric Cartman's Avatar
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    Yes, Off Road... after today's workout, I can see why you endorse this program.. if you do warm-up sets with all the exercises, its actually pretty challenging.

    07-04-2011

    Squats - 45x6 45x6, 65x5 70x3, 85x10 85x10
    DB Pullover 15x20

    Bench Press 45x10 45 x10, 65x5 85x3, 95x2, 115x9

    Military Press 45x6 45x6 45x5 65x3 45x9 (my warm-up set ended up being my workset)

    Rows 10x6 35x10

    Barbell Curls 10x20 20x6 30x3 50x10

    Situps 1X10
    Last edited by Eric Cartman; 07-04-2011 at 03:24 PM.

  6. #5
    phil 4:13 Bako Lifter's Avatar
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    Nice, now stick with that weight and try to hit 12 reps on everything next time. And do sit-ups with a 10lb plate on your chest.

  7. #6
    Moderator Off Road's Avatar
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    Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.
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  8. #7
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Drop the weight and get 12 EASY, EASY reps. Then start adding weight. You should have a light build-up phase.
    Okay, I'll drop the weight next time...

    Should I drop the weight on squats too? My quads are pretty sore today...
    Last edited by Eric Cartman; 07-05-2011 at 06:18 PM.

  9. #8
    Moderator Off Road's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    Should I drop the weight on squats too? My quads are pretty sore today...
    Are you wanting to do the 20 reppers? If so, start with just the bar.
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  10. #9
    Senior Member Eric Cartman's Avatar
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    07-06-2011

    Squat - light body squat warmup, 45x20
    DB Overhead Pull - 15x20

    Bench Press 45s10 55x3 65x2 85x12

    Military Press 20x10 45x12

    Rows 10x10 25x12

    Barbell Curls 10x10 20x6 30x3 30x2 40x12

    Situps 10x12 (using 10 lb weight)
    Last edited by Eric Cartman; 07-06-2011 at 02:38 PM.

  11. #10
    Moderator Off Road's Avatar
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    That looks a lot better. Now just add the weight from there. Don't ever worry about how low you start, but be impressed with where you end up. Make sure you put in some notes about how tough the final sets were so we can tell when things are getting really tough. Also, make weekly notes of your bodyweight. Good luck and keep it up.
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  12. #11
    phil 4:13 Bako Lifter's Avatar
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    Perfect.

  13. #12
    Senior Member Eric Cartman's Avatar
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    Thanks Bako and Off Road, I appreciate your help with my journal...

    The road to success is ahead!!!

  14. #13
    Senior Member Eric Cartman's Avatar
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    07-08-2011

    Squat 45x6 45x3 45x2 55x20
    Pullover 15x20

    Bench Press 45x10 55x3 65x2 95x12

    Military Press 20x10 55x10 (failed at 10 reps)

    Rows 10x10 30x12

    Curls 10x10 20x6 30x3 30x2 50x12 (last few reps were really difficult)

    Situps 10x12
    Last edited by Eric Cartman; 07-08-2011 at 06:43 PM.

  15. #14
    Garage Lifter
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    good luck with everything, you're actually not that far off from where I was a few years ago myself...
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  16. #15
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by StLRPh View Post
    good luck with everything, you're actually not that far off from where I was a few years ago myself...
    Thanks..

    I guess I need to drop the weight on the military press and curls, or I might stall too fast...

  17. #16
    Moderator Off Road's Avatar
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    Quote Originally Posted by Eric Cartman View Post
    Thanks..

    I guess I need to drop the weight on the military press and curls, or I might stall too fast...
    Good answer.

    Do you know how to extend the sets on squats (ie. the breathing)?
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  18. #17
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Good answer.

    Do you know how to extend the sets on squats (ie. the breathing)?
    I think so.... you have to stand there taking breaths while you pause between reps. I've been doing that already, not because the weight was heavy, but because I was winded..

    I will drop military press to 30 lbs, using dumbells, and work back up to the bar, then add 5 lbs each time from there.

    For curls, basically 40 lbs is very easy, and 50 lbs is getting difficult, so there isn't really much in between..
    Last edited by Eric Cartman; 07-08-2011 at 11:54 PM.

  19. #18
    Moderator Off Road's Avatar
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    Looks like you have it figured out. Now I'll just sit back and watch. When you start to stall on a lift, I have a little tid-bit for you.
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  20. #19
    Senior Member Eric Cartman's Avatar
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    Weighing in at 166 lbs today.

  21. #20
    Senior Member Eric Cartman's Avatar
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    07-11-2011

    Squat 45x6 45x3 45x2 65x20
    Pullover 15x20

    Bench 45x10 55x3 65x2 100x10 (a bit surprised that I missed my 12 reps here)

    Military Press 20x10 20x6 24x3 24x2 40x12

    Rows 10x10 35x12

    Curls 10x10 20x6 30x3 45x12

    Situp 10x10 (put the bench on maximum incline and failed at 10 reps)

  22. #21
    Moderator Off Road's Avatar
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    Nice. Might have just been a bad day for bench, try 100 again next time.
    Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

    And you better weigh ~170 lbs by next weekend!!!
    Last edited by Off Road; 07-11-2011 at 06:13 PM.
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  23. #22
    Senior Member Eric Cartman's Avatar
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    Quote Originally Posted by Off Road View Post
    Nice. Might have just been a bad day for bench, try 100 again next time.
    Also, try not to use such big jumps in your final set. More like 50x5, 70x3, 90x1, and then 100x12

    And you better weigh ~170 lbs by next weekend!!!
    Okay , I guess I will just do 3 warm-up sets from now on and not have such big jumps....

    I know Rippetoe recommends 5 warm-up sets, but that much seems to burn me out..

  24. #23
    Senior Member Eric Cartman's Avatar
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    07-13-2011

    Squat 45x5 45x3 65x1 75x10 75x10
    Pullover 15x20

    Bench 45x5 70x3 90x1 100x12

    Press 20x5 30x3 40x1 45x12

    Rows 10x5 10x3 20x1 40x12

    Curls 10x5 30x3 40x1 50x12

    Sit 10x10

  25. #24
    Moderator Off Road's Avatar
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    You are failing at 75 lb squats?
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  26. #25
    Senior Member Eric Cartman's Avatar
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    No, I didn't fail at 75 lb squats...

    The website said you shouldn't do 20 rep squats every single workout.. sometimes you do sets of 10... or a few sets of 15, for variety..

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