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. #1
    Wannabebig Member Spartian's Avatar
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    Spartian Journal

    Workout: HCT-12

    Starting Weight: 186lb @ 5.9. 16% BF (aprox)

    A1:
    Bench
    Press

    BB Row
    Chin Ups

    Dips

    B1:
    Squat
    Rack Pulls (on Smith Machine due to gym limitations)
    Shrugs (Smith Machine)

    Preacher Curl

    Machine Crunches

    A2:
    T Bar Row
    Pull Ups

    Incline DB Press (Swapped to incline bench due to restricted DB weight)
    DB Shoulder Press

    Close Grip Bench Press

    B2:
    Deadlift
    Machine Leg Press

    Calf Raises

    Bicep Curls

    Sit Ups
    Last edited by Spartian; 09-23-2011 at 11:58 AM.

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  3. #2
    Wannabebig Member Spartian's Avatar
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    A1:
    Bench
    20kg x10
    60kg x 10
    80kg x10
    100kg x 6
    105kg x6+2+2+2

    Press
    20kg x10
    30kg x10
    40kg x 10
    50kg x5
    50kg x6+2+2+2

    Row
    10kg x10
    30kg x10
    40kg x10
    50kg x6
    60kg x6+2+2+2

    Chin Ups
    -50kg x10
    -32kg x10
    -23kg x6
    -9kg x6
    -4.5kg x6+2+2+2

    Dips
    -27kg x10
    -18kg x10
    BW x6
    BW+10kg x6+2+2+2

  4. #3
    Wannabebig Member Spartian's Avatar
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    Squat
    20kg x10
    60kg x10
    80kg x10
    90kg x6
    100kg x6+2+2+2

    Rack Pulls
    65kg x10
    85kg x10
    95kg x10
    115kg x6
    125kg x6+2+2+2

    Shrugs
    35kg x10
    55kg x10
    75kg x6
    95kg x6+2+2+2

    Bicep Curl (some idiot wouldn't get off the preacher)
    15kg x10
    25kg x10
    35kg x6
    45kg x6+2+2+2

    Machine Crunches
    32kg x10
    41kg x10
    47.5kg x6
    47.5kg x6+2+2+2

  5. #4
    Wannabebig Member Spartian's Avatar
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    A2:
    Row
    10kg x10
    30kg x10
    40kg x10
    50kg x6
    65kg x6+2+2+2

    Pull Ups
    -45kg x10
    -36kg x10
    -18kg x6
    -9kg x6
    -4.5kg x6+2+2+2

    Incline DB Press
    12kg x10
    18kg x10
    24kg x6
    30kg x6+3+3+10 (LIGHTWEIGHT!)

    DB Shoulder Press
    12kg x10
    14kg x10
    18kg x8
    22kg x6+2+2+2

    Close Grip Bench Press
    20kg x10
    30kg x10
    40kg x10
    60kg x6
    70kg x6+2+2+2

  6. #5
    Wannabebig Member Spartian's Avatar
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    Deadlift
    60kg x10
    100kg x6
    120kg x6
    130kg x6+2+2+2 (45s -1min rest, more difficult than i thought!!)

    Machine Leg Press
    105kg x10
    135kg x10
    165kg x10
    195kg x6
    215kg x6+2+2+2

    Calf Raises
    5kg x10
    15kg x10
    25kg x10
    35kg x6
    45kg x6
    55kg x6+2+2+2

    Preacher Curls (missed this one B1 because of some D!@£)
    5kg x10
    15kg 10
    25kg 10
    45kg x6
    50kg x6+2+2+2

    Machine Ab Crunch
    31kg x10
    41kg x10
    47.5kg x6
    50kg x6+2+2+2

  7. #6
    Wannabebig Member Spartian's Avatar
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    Week 1 thoughts

    Loving the program! I find the first clusters help me get my form spot on before the bigger lifts. I enjoy the programming too! I like the clusters too! Hope to beat everything next week, excited to see where this program gets me!

    BW 186

  8. #7
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Good work this week! How much are you figuring the bar weighs for your smith machine? ~9kg?

    Side note: I find it interesting you document your lifts in kg, but your weight in lb.
    Last edited by thecityalive; 09-17-2011 at 12:08 PM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  9. #8
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by thecityalive View Post
    Good work this week! How much are you figuring the bar weighs for your smith machine? ~9kg?

    Side note: I find it interesting you document your lifts in kg, but your weight in lb.
    Thank you my friend! Your continued support is much appreciated!!

    I think the smith machine is 15lbs but doesn't actually state, I'm just rounding to 5 and noting that it was on a standard smith machine. I'm actually finding it alright though! Kind of takes the stabilising out therefore i can focus on pulling heavy on the muscles i am trying to work. Although i am sure free weight is arguably better overall i am finding it beneficial.

    Haha! The weights are all weird in England, we have weights with kgs and scales on stone / lbs. I prefer lbs any who because it is a little more precise and you guys understand it better!

    Cheers for the comment!

  10. #9
    Wannabebig Member Spartian's Avatar
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    19/09/11

    Bench
    20kg x10
    60kg x10
    80kg x10
    90kg x6
    100kg x6
    105kg x6+2+2+2

    Press
    20kg x10
    30kg x10
    40kg x10
    50kg x6
    52.5kg x6+2+2+2

    Row
    10kg x10
    30kg x10
    40kg x10
    50kg x6
    62.5kg x4
    62.5kg x6+2+2+2

    Chin Ups
    -50kg x10
    -32kg x10
    -23kg x6
    -9kg x6
    -4.5 x6+2+2+4

    Dips
    -27kg x10
    -18kg x10
    BW x6
    BW+10kg x6+2+2+3

  11. #10
    Wannabebig Member Spartian's Avatar
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    21/09/11

    Squat
    20kg x10
    60kg x10
    80kg x10
    90kg x6
    102.5kg x6+2+2+2

    Rack Pulls (Weight corrected for smith from last workout)
    45kg x10
    65kg x10
    85kg x6
    105kg x6
    125kg x6+2+2+4

    Shrugs
    35kg x10
    45kg x10
    85kg x6
    105kg x6
    125kg x6+2+2 (Grip failed on last set, liquid chalk on the way!)

    Preacher Curls (Corrected form from last workout)
    5kg x10
    15kg x10
    25kg x10
    35kg x6
    37.5kg x6+2+2+4

    Machine Crunches
    32kg x10
    41kg x10
    47.5kg x6
    50kg x6+2+2+2

  12. #11
    Wannabebig Member Spartian's Avatar
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    23/09/11
    A2:
    BB Row
    10kg x10
    30kg x10
    50kg x10
    55kg x10
    55kg x12
    55kg x10
    65kg x6+2+2+4

    Pull Ups
    -45kg x10
    -27kg x12
    -18kg x12
    -18kg x10
    -18kg x10
    -4.5kg 6+2+2+3

    Incline Bench
    20kg x10
    40kg x10
    70kg x10
    80kg x6
    85kg x6+2+2+3

    DB Shoulder Press
    12kg x10
    14kg x10
    18kg x10
    24kg x6+2+2+3

    Close Grip Bench Press
    20kg x10
    40kg x10
    50kg x10
    60kg x10
    60kg x10
    82.5kg x6+2+2+2 (this was tough!)

    Really enjoyed this one! Great pump too xD

  13. #12
    Wannabebig Member Spartian's Avatar
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    24/09/11

    Deadlift
    60kg x5
    100kg x8
    100kg x6
    120kg x6+2+2+3

    Machine Leg Press
    115kg x10
    165kg x10
    165kg x10
    165kg x10
    215kg x6
    +235kg x2+2+6

    T-Bar Row
    60kg x10
    60kg x10
    70kg x10
    70kg x10

    Bicep Curls
    5kg x10
    15kg x10
    15kg x10
    35kg x6
    40kg x6+2+2+4
    Last edited by Spartian; 09-28-2011 at 08:33 AM.

  14. #13
    Wannabebig Member Spartian's Avatar
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    27/09/11

    A1:
    Press
    20kg x10
    30kg x10
    40kg x10
    50kg x8
    60kg x6
    60kg x7+2+2+3

    Bench
    20kg x10
    40kg x10
    60kg x10
    80kg x10
    105kg x6+2+2+2

    BB Row
    10kg x10
    30kg x10
    50kg x10
    50kg x10
    50kg x10
    65kg x6+2+2+2

    Chin Ups
    -41kg x10
    -32kg x10
    -32kg x10
    -18kg x6
    -4.5kg x6
    BW x6+2+2+3

    Dips
    -27kg x10
    -18kg x10
    BW x10
    10kg x6
    15kg x6+2+4+6

  15. #14
    Wannabebig Member Spartian's Avatar
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    28/09/11
    B1:
    Squat
    20kg x10
    60kg x10
    80kg x15
    100kg x10
    110kg x6+2+2+2

    Rack Pulls
    5kg x10
    35kg x10
    85kg x10
    105kg x10
    125kg x6
    145kg x6+2+2+3

    Shrugs
    35kg x10
    45kg x10
    65kg x10
    85kg x10
    105kg x6
    125kg x6
    125kg x6+2+2+3

    Preacher Curl
    5kg x10
    15kg x10
    25kg x10
    35kg x10
    45kg x6+2+2+3

    Machine Crunches
    32kg x10
    41kg x10
    47.5kg x10
    50kg x6
    54kg 6+2+2+4

  16. #15
    Wannabebig Member Spartian's Avatar
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    30/09/11
    B2:
    T bar row
    40kg x10
    60kg x10
    80kg x10
    80kg x10
    90kg x6
    100kg x6
    110kg x6+2+2+2

    Pull ups

    -45kg x10
    -27kg x10
    -18kg x10
    -18kg x10
    BW x6+2+2+2

    Incline bench
    20kg x10
    60kg x10
    70kg x10
    75kg x10
    80kg x6
    90kg x6+2+2+2

    Dumbbell shoulder press

    12kg x10
    14kg x10
    18kg x10
    26kg x8
    28kg x6+2+2+4

    Close grip bench

    40kg x10
    60kg x10
    60kg x12
    70kg x8
    82.5kg x7+2+2+2

  17. #16
    Luke
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    This kinda looks like my journal, but with heavier weights and more volume lol.
    Where are you from?

  18. #17
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by bloodybob View Post
    This kinda looks like my journal, but with heavier weights and more volume lol.
    Where are you from?
    Hey!

    Haha thanks i guess, I'm still working back upto my max weights which i lost because of a busy summer!!
    I'm from england sir

  19. #18
    Wannabebig Member Spartian's Avatar
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    PS: I have not added anything recently due to a really annoying cold!

  20. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    BUMMER! I was wondering where the hell you went Get well, sir.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  21. #20
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by thecityalive View Post
    BUMMER! I was wondering where the hell you went Get well, sir.
    haha cheers buddy! TBH i have another weeks workouts to add before i got ill just cbf to write it all out...
    I saw your deadlifting video earlier, bloody good work mate! Bet you were sore the next day lol!
    Last edited by Spartian; 10-16-2011 at 11:33 AM.

  22. #21
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Meh, more or less. I'm no longer gonna pull that much volume any more...it's absurd.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #22
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by thecityalive View Post
    Meh, more or less. I'm no longer gonna pull that much volume any more...it's absurd.
    You were lifting with some intense volume! I guess whatever works for you! It's weird sometimes upping and reducing volume has helped me during my 2yrs of lifting so I don't think it is nessicarily a bad thing. I Personally find frequency is key. sufficient frequent volume is by far the most important aspect for me.

    Hope your training is going well! I will update this when I get some time!i have about 2 weeks to add now lol!

  24. #23
    Rob Schilke | GFX Designer thecityalive's Avatar
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    When did u injure your shoulder? I don't remember reading about this in your journal.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  25. #24
    Wannabebig Member Spartian's Avatar
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    Quote Originally Posted by thecityalive View Post
    When did u injure your shoulder? I don't remember reading about this in your journal.
    It was never injured as such, I had a 120kg bench x8 during summer (before this journal) and I just had to quit benching because I was afraid I would hurt myself. Luckily at my home gym the DBs go heavy so I could do that instead which really helped. I came back on this program a lot lighter but the pain is coming back

  26. #25
    Rob Schilke | GFX Designer thecityalive's Avatar
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    How has your training been? I haven't seen many updates in a while, sir.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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