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. #126
    Senior Member ZAR-FIT's Avatar
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    8-11-2012: Legs
    Leg Extensions
    Superset W/
    Laying Hammy Curls
    Walking Lunges
    Hack Squats
    Hip Adductors
    Hip Abductors
    Calf Press
    Converging Leg Press
    Leg Extensions

    8-13-2012: Chest and Bi's
    Flat Bench
    Pec Dec
    Flat Bench
    Pec Dec
    Cable Flys
    Pull Overs
    Dips
    High Cable Curls
    Low Cable Curls
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  2. #127
    Senior Member ZAR-FIT's Avatar
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    8-15-2012: Back and Traps
    BB Shrugs- 2/side x 15, 4/side x 15, 5/side x 15,12,12,15
    Reverse Pec Dec- 5 sets, 20-12 reps
    Seated Wide Grip Cable Row- 4 sets, 15-6 reps
    Seated Close Grip Cable Row- 3 sets, 15-10 reps
    Hammer Strength Row- 5 sets, up to 6/side, 15-10 reps
    Hammer Strength Pull Down- 4 sets, 3/side, 10-8 reps
    Straight Arm Pullovers
    superset w/ - 4 sets, 15-12 reps
    Cable rotations
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  3. #128
    Senior Member ZAR-FIT's Avatar
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    8-18-2012: Chest and Shoulders
    Cable Flys / SUPERSET / DB Lateral Raises- 10 sets, 15-10 reps
    DB Shrugs / SUPERSET / DB Seated Shoulder Press- 6 sets, 20-10 reps (shrugs), 15-6 reps (press)
    Hammer Strength Shoulder Press- 5 sets, 15-10 reps
    Reverse Pec Dec- 6 sets, 25-15 reps


    8-20-2012: Arms
    Rope Pushdown / SUPERSET / Straight Bar Cable Curls- 6 sets, 20-10 reps
    EZ Bar Cable Pushdown / SUPERSET / Rope Cable Curls- 6 sets, 20-10 reps
    Single Arm Cable Curls- 4 sets, 12 reps
    Singel Arm Overhead Cable Extensions- 5 sets, 15-10 reps
    Dips / SUPERSET / DB Hammer Curls- 5 sets, 15-8 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  4. #129
    Senior Member ZAR-FIT's Avatar
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    8-26-2012: Chest and Tri
    Pec Dec- 5 sets, 15-10 reps
    Hammer Strength Wide Chest- 3-5 plates/side, 5 sets, 15-8 reps
    Hammer Strength Straight Press- 3 plates/side, 5 sets, 12-10 reps
    Cable Flys- 5 sets, 15-12 reps
    Triange Push Downs- 5 sets, 20-10 reps
    Lean away overhead extensions w/ rope- 4 sets, 15-10 reps
    Lean away overhead extensions w/ straight bar- 4 sets 15-10 reps
    Staight Bar Pushdowns- 2 sets both with drops- burnouts


    8-27-2012: Legs and Calves
    Stiff Leg DL's (every set done with a drop set of 10 reps of 185) - 225 x 10 plus drop, 275x8 plus drop, 315 x 6,6 plus drops
    Leg Press- 5 sets, 30-15 reps HEAVY and FULL RANGE
    Standing Single Leg Hammy Curls- 5 sets, every set was done w/ atleast 1 drop set. Ex. Left leg- 8, Right leg- 8, drop Left- 12, drop Right 12. Set 4 and 5 had 4 drops (4 alternations was 1 set)
    Leg Extenstions- 5 sets, set 1-25 reps, set 2-50 reps, set 3-75 reps, set 4- 100 reps, set 5- alternating 25/leg
    Calf Press - 10 sets all to failure- 25-15 reps


    8-28-2012: Back and Traps
    Bent Over BB Row- 75x15, 95x15, 135x15, 185x12,10,10
    Single Arm DB Row- 150's x 10,10,10,10
    Superset w/
    Straight Arm Cable Pull Overs- 4 set, 10 reps
    Horizontal Cable Row (straight bar)- 5 sets, 15-8 reps, drop sets w/ set 4 and 5
    Pull Ups- 3 sets, failure
    Hammer Strenght Horizontal Row- 8 sets, 3/side x 15, 4/side x 10,10,10, alternating 10, straight 10, underhand 12, underhand 10
    Plate Loaded Shrug Machine- 6 sets, 750lbs, 15-30 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  5. #130
    Senior Member ZAR-FIT's Avatar
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    8-30-2012: Arms
    Trangle Push Downs- 8 sets, 15-8 reps. Last 3 sets all done with drop set
    Single Arm Push Downs- 6 sets, 15-8 reps, with as little rest as possible
    Overhead Cable Extensions- 5 sets, 15-10 reps
    Alt DB Curls- 5 sets, 45's x 15,12, 55's x 10,8,8
    Alt Hammer Curls- 4 sets, 75's x 10,10,8,8
    Dips- 4 sets, failure
    Single Arm Overhead Cable Tri Ext.- 4 sets, 12-10 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  6. #131
    Senior Member ZAR-FIT's Avatar
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    8-31-2012: Chest and Shoulders
    Flat Bench- 135x20, 225x12, 315x6, 405x3-drop-225x10, 315x6,5,5-(all drop with pushups to failure)
    Hammer Strenght Incline Bench- 2/side x 15, 3/side x 8,8,8, 2/side x burnout
    Pec Dec- 5 sets, 12 reps
    Decline BB bench- 4 sets, 225x12, 315x6,6, 225x10
    superset with
    Cable Chest Pullovers- 4 sets, 15-10 reps
    Cable Flys- 5 sets, 15-10 reps
    Machine Lateral Raises- 6 sets, 20-10 reps
    DB Lateral Raises- 5 sets, 15-8 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  7. #132
    Senior Member ZAR-FIT's Avatar
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    9-1-2012: Shoulders and Traps
    Single Arm Cable Lateral Raises- 8 sets, 4 from in front, 4 from behind, 15-10 reps
    Shoulder Press on Leg Press Sled- 5 sets, 15-10 reps
    BB Upright Rows- 5 sets, 15-10 reps, 45lbs, 65lbs, 95lbs, 145lbs, 145lbs, last 2 sets w/ drop sets of 45lbs
    Hammer Strength Shoulder Press- 4 sets, 15-6 reps, 2/side - 4/side
    Reverse Pec Dec- 5 sets, 30-12 reps
    Hammer Strength Shrugs- 6 sets, 3 facing forward, 3 facing backward. 30-15 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  8. #133
    Senior Member ZAR-FIT's Avatar
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    9-3-2012: Arms
    Single Arm Pushdowns- 5 sets, 15-8 reps
    Over Head Rope Cable Extensions- 5 sets, 15-10 reps
    EZ bar Tricep Pushdowns- 5 sets, 15-10 reps
    Alt DB Curls- 45's x 10, 65's x 8, 75's x 6 - drop - 45's x failure, 75's (Hammer) x 6-drop-45's x failure
    EZ bar Cable Curls- 5 sets, 20-10 reps
    Single Arm Cable Overhead Extensions- 4 sets, 10 reps

    9-4-2012: Back
    Hyperextensions- 5 sets, 20-10 reps
    Reverse Pec Dec- (Protractions), 5 sets, 15 reps
    Seated Row (Straight Bar)- 4 sets, 15-12 reps
    Hammer Strength Pull Down (reverse grip)- 2/side x 12 reps, 3/side x 8,8
    Hammer Strength Pull Down (Overhand grip)- 3/side x 12, 4/side x 8,6, 2/side x 12
    Hyperextension stretches

    9-5-2012: Legs
    Leg Extensions- 4 sets, Stack for 50, 2/3 stack for 50, 1/3 stack for 50 (600 total reps)
    Hack Squats- Facing out- 5 sets, 25-12 reps
    Hack Squats - Facing in- 3 sets, 12 reps
    Sissy Squats- 4 sets, 20-15 reps
    Seated Calf Raises- 6 sets, 4-6 plates, all to complete failure


    9-7-2012: Chest
    Flat Bench- 225 x 10, 315x8, 405x3-drop-315x5, 405x3-drop-315x5, 315x6
    Hammer Strength Incline Bench- 2/side x 12,10, 3/side x 6,6-drop-2/side x 5, 225x8
    Pec Dec- 6 sets, 15-8 reps, last 2 sets w/ drop sets
    Cable Flys- 5 sets, 20-10 reps
    Wide Grip Dips- 3 sets to failure


    9-8-2012: Shoulders
    Alt DB Lateral Raises- (Heavy)
    superset w/ 8 sets, 10 and 10 reps
    Dual DB lateral Raises- (Light)
    Seated Alt DB Press- 70's-100's, 4 sets, 10-6 reps
    Cable Upright Rows- 4 sets, 15-10 reps
    Reverse Pec Dec- 5 sets, 15-12 reps

    9-10-2012: Back and Traps
    Machine Pull Downs- 3 warmups, 5 heavy sets- 10-6 reps, 3 lighter sets- 15-12 reps
    Seated Row (Wide Neutral Grip)- 6 sets, 15-6 reps
    Hammer Strength Horizontal Row- 5 sets, 15-10 reps
    Dead Lifts- 4 sets, 225x12,12, 315x8,8
    Shrugs- 6 plates per side, 8 sets, 4 in front, 4 in back
    Last edited by ZAR-FIT; 09-10-2012 at 10:37 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  9. #134
    Senior Member ZAR-FIT's Avatar
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    9-12-2012: Legs
    Converging Leg Press- 10 sets, 20-8 reps(up to 21 plates)
    Leg press- 6 sets, 20-8 reps
    Leg Extensions- 6 sets, 25-10 reps
    Standing Single Leg Curls- 4 sets, 12-8 reps
    Hip Adductors- 4 sets, 25-15 reps
    Hip Abductors- 4 sets, 25-15 reps

    9-13-2012: Arms
    Giant Set: 6 sets, Traingle Push Downs, Rope overhead Ext, Triangle Overhead Ext, Rope Pushdowns- atleast 10 reps each, no rest between exercises
    Single arm Low Cable Curls- 5 sets, 15-10 reps
    High Cable Single Arm Curls- 5 sets, 10-12 reps
    Single Arm Cable Pushdowns- 4 sets, 10 reps
    Single Arm Cable Overhead Ext- 3 sets- 12-8 reps
    DB Hammer Curls- 4 sets, 100's-drop-45's

    9-15-2012: Chest
    Flat BB Bench- 225x15, 315x8, 405x5,5,5, 505x1-drop-405x2-drop-315x3-drop-225x5, 315x6
    Hammer Strength Wide Press- 3/side x 15, 4/side x 12, 5/side x5-drop-4/side x 5, 4/side x 8-drop-3/side x6
    Pec Dec- 5 sets
    Dips- 4 sets, BW and assisted
    DB Pullovers- 4 sets, 90lbs x 10
    Cable Flys- 5 sets, 15-10 reps
    Last edited by ZAR-FIT; 09-15-2012 at 03:54 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  10. #135
    Senior Member ZAR-FIT's Avatar
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    9-17-2012: Back
    Hammer Strength Low Row- 5 sets, 3-5 plates/side, 20-8 reps
    Cable Seated Row- 4 sets, medium neutral grip, 15-8 reps
    Pullups- to failure, All grips (wide, narrow, reverse grip)
    superst w/ - 6 sets
    Straight Arm Cable Pullovers- 15-10 reps
    Hammer Strength Horizontal Row- 5 sets, 4 plates/side, 12-8 reps
    Hammer Strenght Plated Loaded Shrugs- 6 sets, 7 plates/side, 15-10 reps
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  11. #136
    Senior Member ZAR-FIT's Avatar
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    BACK ON THE BEAT

    UPDATES OF MY TRAINING SINCE MID SEPTEMBER::::

    MOST RECENTLY I TOOK A BET WITH MY AGENT TO DO A SHOW HE WAS ATTENDING. THE SHOW WAS THE NPC EAST COAST IN PATTERSON, NJ. I DIETED FOR 1 WEEK AND STEPPED ON STAGE. I WAS 242 LBS A WEEK BEFORE THE SHOW AND WEIGHED IN AT 226. I wasnt as nearly lean as I usually am for a contest but I mangaged to pull off a second place in the Superheavy Open Class, quallifying me for Nationals for all of next year. Not too shabby for a week of contest prep.



    Last edited by ZAR-FIT; 11-08-2012 at 09:17 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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  12. #137
    Senior Member ZAR-FIT's Avatar
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    My Current Base Diet:

    - 2 scoops of Nitrean +, 1 scoop of Results
    Workout
    - 2 scoops fo Nitrean +, 1.5 scoops of Results
    - 8-10 oz of chicken, 2-3 tbs hummus, 1-2 cans of green beans, (sometimes adding an apple)
    - Repeat 3rd meal
    - Repeat 3rd meal again
    - 2 scoops of Nitrean +, bag of popcorn, (sometimes some peanut butter)

    Ill throw in cheat meals or foods every 3-4 days. Ex... Sushi, Crackers with PB&J, Poptarts.
    Last edited by ZAR-FIT; 11-08-2012 at 09:24 PM.
    https://www.facebook.com/pages/Brett...46392658804230 --Actor, Bodybuilder, Certified Strength and Conditioning Specialist

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