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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Results 251 to 275 of 291
  1. #251
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    3/24 "arms/chest"

    1)Speed bench (165) 6x3

    2a)Bench dips (BW) 3x10
    2b)Pressdowns
    80x10
    120x10
    130x10
    2c)Hammer curls
    22.5x10
    35x10
    35x10

    3a)Rolling DB ext
    40x10
    65x10
    65x10

    3b)Machine preacher curl
    60x10
    90x10
    90-50 x 20

    4a)Squeeze press
    30x10
    40x10
    45x10

    4b)Cable flies
    Inc x 10
    Inc x 10
    Flat x 10

  2. #252
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    3/26 "upper" (final week)

    1)Bench (205x10)
    2)Pullup (+15x10)

    3a)Dead stop DB rows (100) 2x8
    3b)Band pull-apart 3x10-20

    4a)DB front raises (~30) 3x8
    4b)Side raises (8-10) 3x10-15

    5)Tricep pressdowns
    120x15
    140x15

    6)Machine preacher curls 1-arm
    40 x 15
    40 x 12

  3. #253
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    3/28 "lower" (final week)

    1)Squat (275) 1x10

    2)1-leg DB deadlift 3 sets (up to 65/45 x 5)

    3)Band walks and glute bridges

    4)Leg ext 2x15
    5)hamstrings

  4. #254
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    3/29 "back/shoulders"

    1a)Rack pull (from knee) (315) 2x 2-3-5
    1b)Mid inc. bench
    45x10
    55x10
    65x5-3-2

    2a)Farmer's (70s) 3x3 trips
    2b)1-arm sh. press (40) 3x10

    3a)Wide pulldown 3x10
    3b)Banc pull-apart 3x10
    3c)Side raise (15s) 3x10
    3d)Front raise (15s) 3x10

  5. #255
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    3/30 "legs"

    Morning: Hill sprints 3x75% of hill (~50 yards?)

    Evening:

    1)RFESS
    BWx15
    +10x15
    +20x15

    2a)Band side walks (red) 2x20
    2b)Abduction machine 2x20

    3a)Cable kickbacks 2x10
    3b)Glute bridge 2x20

    4a)Leg extensions 2x20
    4b)Leg curl 2x20

  6. #256
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    3/31 "Arms/chest"

    1)Speed bench
    155x3
    165x3
    175x4x3

    2a)Rev. grip pulldowns
    120x10
    150x10

    2b)Tricep pressdowns
    120x15
    140x15

    3a)Rolling tricep ext. w/red band
    40x10
    50x10

    3b)Machine curl (1-arm at a time)
    50x8
    60x8

    4a)Squeeze press (55s) 2x10
    4b)Pushup 2x10
    4c)DB hammer curl (30s) 2x10

  7. #257
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    4/2 "upper" week 1

    1)Bench ladders (225) 1,2,3,4,1,2,3,1,2,3 [22 reps] 10 mins
    2)Pullups (+37.5) 1,2,3,4,1,2,3,1,2,3 [22 reps]

    3)Farmer's (100s) 2x3 trips

    4)Dead stop DB rows (100) 2x10

    5a)1-arm DB press (45) 3x10
    5b)Lateral raise (25s) 3x12

    6)Tricep pressdowns (130) 1x25

  8. #258
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    4/3 "lower" week 1

    1)Squat ladders (305) 3x1,2,3 [18 reps] 10 mins

    2a)Deadlift
    275x3
    325x3
    345x3
    275x3

    2b) 1-leg deadlift
    25s x 7
    35s x 7
    45s x 7
    BW reaching x 7

  9. #259
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    3/5 "back/shoulders"

    1a)Rack pull (315) 2 x 3-5-7
    1b)1-arm DB press
    60 x 2-3-5
    65 x 2-3-5

    2a)Farmers walks (75s) 3x3 trips
    2b)Facepulls (up to 120) 3x12

    3a)High inc. sh. press
    55x10
    60x10

    3b)Pulldown
    150x10
    135x10

    4a)DB ur row
    15x12
    22.5x12

    4b)Sh raise (15s) 2x12

    4c)Band pull-apart 1/2 red 2x12

  10. #260
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    3/6 "Legs"

    1a)1-leg halting deadlifts
    135x8
    135x8
    155x8

    1b)Cable kickbacks

    2a)Dimel deadlifts (+red bands)
    95x15
    135x15
    135x15

    2b)Peterson stepups
    20x10
    35x10
    55x10

    3a)Leg extensions (1-leg, alternating l/r 5-5)
    3x15/leg

    3b)Walking lunges.

  11. #261
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    3/7 "Chest/arms"

    1)Speed bench (175) 6x3
    2a)Rolling tricep ext. w/red band
    up to 60? x 10
    2b)Pulldown up to 150? x 10

    3a)Machine curls 3x10
    3b)Tricep pressdowns up to 160? x 15

    4)Squeeze press up to 60s? x 8

    5)Cable flies

  12. #262
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    3/9 "upper"

    1)Bench clusters (225) 2x 5,3,1
    2)Pullup (+37.5) 6,5

    3a)Farmers
    w/straps (85s) x 4 trips
    no straps (85s) x 3 trips, RP-1 trip, RP -1 trip

    3b)DB sh. press
    30x15
    35x15
    40x15

    4)DB curls (reg and hammer) (15lbs) 3x15/arm

    5a)BW tricep ext. [bottom only] 3x15
    5b)Tricep pressdown (100) 3x10-15

  13. #263
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    4/10 "lower"

    1)Squat reverse ladders (305) 2x5,3,1 [very hard]

    2a)Deadlift (325) 3x3
    2b)"hopping deadlift" 3x10-15

    3a)Swings (55) 3x8-12
    3b)Glute bridge 3x8-12

  14. #264
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    4/12 "back/shoulders"

    1a)Rack pull
    up to 375x3
    315x8

    1b)low incline DB bench
    up to 90sx5
    85sx8

    2a)Lat pulldowns
    150x8
    165x8

    2b)Band shoulder raise (orange)
    2x12-15

    3a)DB shoulder press partials (bottom)
    3x15 up to 50lbs

    3b)Facepull 3x12

    4)DB hammer curl
    15s x 15
    20s x 12

    5)Tricep pressdowns
    2x15

  15. #265
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    4/14 "TBT"

    1)Speed squats (185-205) 6x3

    2a)Low inc. DB bench
    65x8
    75x8
    75x8
    75x10

    2b)Dead stop DB rows
    80x8
    100x3x8

    3a)RFESS
    BW x 15
    30 x 15
    30x15, BW x 15

    3b)Glute bridge holds x 30 seconds. 1-leg or 2-leg

    4)Hammer curls 40-45x4/arm
    5)Shoulder raise holds (10lbs) x ~15-20 secs.

  16. #266
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    4/16 "upper"

    1)Bench (225) 6,5,5,4
    2)Pullup isometrics at top 3 x 10 seconds
    3a)Pulldowns 3x12
    3b)Cable flies 3x12

    4a)Lateral raise isometrics at top (10-12s) 3x15 sec
    4b)Lateral raise (17.5 - 22.5) 3x15

    5)DB curls (30s) 1x15

    6)Tricep pressdowns (70-100) 1x30+

  17. #267
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    Feb 2009
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    4/17 "lower"

    1)Squat (315) 1,2,1,2,1,2,1 [13 total reps]
    2a)Rack pulls with 15 sec isometric 4 sets up to 365
    2b)DB RDL 4x10 up to 50s

    3a)Walking lunges - various types 6x20
    3b)Wall sits - various heights/stances 6x30 sec.

  18. #268
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    Feb 2009
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    4/19 TBT

    1a)Bench (135-155) 6x5
    1b)Scap pullups "leaning pullups" 6x3

    2)Squats (235) 6x5 [45 sec rest between]

    3a)1-leg back ext. 4x5-10
    3b)BW row 4x8

    4a)Overhead dead stop tricep ext. 30-40x5
    4b)Shoulder raise (15s-22s) side and front 4x10-20

  19. #269
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    Feb 2009
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    490
    4/21 "TBT"

    1a)
    Straight legged rack pull w/pause - 275 x 5
    Sumo - 275 x 5
    Straigh - 315 x 5
    Sumo - 315 x 5

    1b)Low inc. DB press (80) 4x7

    2a)Low "halting" squats [no lockout] 185-235 x 4x3-5
    2b)Pulldowns 4x7

    3)Rows, rev. peck dek

    4a)Hammer curls, up to 45 x 5
    4b)JM press up to 125 x 5

  20. #270
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    Feb 2009
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    4/23 "upper"

    1a)1 board press ladders (245) 1,2,2,1,2
    1b)Lean away pullups (same reps)

    2a)Kroc rows (120) 3x13
    2b)High inc. JM press (50s) 3x7

    3a)Shoulder raises (bands and DBs) 4x10-15
    3b)Pulldowns (150-165) 4x8

  21. #271
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    4/24 "lower"

    1)Squats
    up to 355x1
    315x5
    315x3x1 "2 second pause"

    2a)Rack pulls
    up to 365 x 5
    415 x 1,1,1

    2b)Farmers w/ straps (100s) 4x2 trips

    3a)Dimel deadlifts (185) 3x10
    3b)Walking lunges

    4)High step-ups (bw) 4x5

  22. #272
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    4/26 "tbt"

    1a)Bench ladders (185) 3x 3-5-8
    1b)Pullup ladders (BW) 3x 2-3-5

    2a)1-leg RDL up to 60s 3x5
    2b)High incline DB press 50s 3x10

    3a)1-leg ext 4x10
    3b)Facepull 4x10
    3c)Tricep pressdowns 4x10

  23. #273
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    4/28 "TBT"

    1)Close stance squats (235) 3x3-5-8

    2a)JM press
    up to 155 x 5
    2b)RDL w/black short bands.
    up to 185x5

    3a)Pulldowns (150-165) 3x8
    3b)Stepups

  24. #274
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    4/30 "upper"

    1)Press (135) 1,2,3,4,5,1,2,3,4,1,2,3 [32 total reps]

    2a)Lean away pullups (bw) 4x3
    2b)Seated cable row (150-200) 4x8-10

    3a)Band shoulder raise (red) 3x12
    3b)DB incline bench (60s) 15,15,10

    4a)Facepull 3x12
    4b)Tricep pressdown 3x12

  25. #275
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    5/1 "lower"

    1)Deadlift ladders
    325 1,2,3
    355 1,2,3
    365 1,2,3

    **Next time either 365 multiple sets of 1,2 or 345 1,2,3,x multiple sets

    2)Squat w/3-5 second pause (235-255) ~6x3

    3a)Leg ext. single leg and partials
    3b)hammer curls up to 32.5 x 10

    4)Walking lunges 5-6 x 20

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