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. #651
    Senior Member amounirl's Avatar
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    7-30-13: Bench

    Rear Delts
    3 or 4 sets of 20

    Side Delts
    2x15

    Bench
    warmups ending with 3x245
    5x260? PR?

    Pendlay Rows
    3x5x200

    Incline Chest Machine
    3x10x2 plates

    Smith Shrugs
    12x135
    12x185
    12x205
    12x225
    drop set 10x225 12x135 (135 underhand)

    Flat Chest Machine
    10x2 plates
    10x1.5 plates

    Hammer STrength lat machine sitting sideways 1 arm at a time
    10x1 plates
    10x1.5 plates
    10x2 plates

    Pec Deck
    1x20

    RP Hammer Curls
    15x35 lbs

    Swimming
    3 legit laps

    Hammer Curls
    2x12x45s

    Tricep Pushdowns
    3x12x35

    Side Delt Raise
    20 reps x 15 lbs
    15 reps x 25 lbs

    Underhand Shrugs
    12x185

    Massive day today, started off as usual with pumping rear and side delts. Bench was ok but the dude I had spotting me kinda tapped the bar for some reason, he said he didn't help at all but I'm a fucking nazi about this shit so even if he didn't actually help he still touched the damn bar and that pisses me off. So Idk if I can count it. I'll try 5x265 next week, with a diff spotter, hopefully my own, though nobody wants to come to the gym at night with me (only time I can train these days), which I understand, but it still sucks. Pendlays were alright, getting decent contraction though something tells me I'm uneven. Fuck my front delt. Found out another reason why my left front delt is bigger and my left trap is smaller, started playing guitar again here and there and noticed that it supports right traps/rear delt growth and left front delt growth, that combined with my left foot stance in kempo and the fact I have my left hand on the keyboard and right hand more flared out on the mouse on the commputer all compounds my left shoulder problem. Shit sucks. But oh well, just dealing with it, stretching that shit out periodically. Shrugs were awesome, I find the way I'm doing it now hits my rear delts too pretty well, smith machine shrugs with driving the traps back is awesome. I get a sick ass pump from it too, look like a monster in the mirror. Got an ok chest pump from incline machine but it gets too much front delt for me, so alternating with hitting lat machine the way I saw some big dude hitting it the other day, which worked great, I switched to flat chest machine, which got me a much better chest pump. Had to sacrifice some weight to take out front delts though. Made it up with peck deck, finished off my pecs real good. Was running out of time before the pool closed so I did some quick hammer curls, got a gnarly forearm pump, looked huge in the mirror with pumped traps, chest, forearms, delts, biggest I've ever looked, had people staring, I was the biggest lean guy in the gym, third biggest overall! Pool closed a bit early so I only got 3 laps but then I still had 7 mins left in the weight roo, so I did a kind of circuit type thing where I got 3 sets of triceps, 2 sets of forearms, 1 set of traps, 2 sets of side delts. Got another great pump, was having a really bad day outside the gym today but today's monster session has me feeling great again!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  2. #652
    Senior Member amounirl's Avatar
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    My front delt problem is getting worse, they're growing somehow, even though Im cutting they're noticeably bigger, probably from hitting chest the other day. I think I"m just gonna not train front delts at all except when benching for at least 3 weeks, 1.5 of which will be cutting, so hopefully they'll lose some mass which will help balance out my rear and side delts. I have no problem getting my front delts huge so I'm not worried, the only 2 potential downfalls is my bench might go down and my chest might lose mass. I might try to hit chest but if I feel front delts working I'll stop. Chest grows pretty fast too so it shouldn't be a problem if I lose some mass, as long as my chest is big when the school year starts again! I've got time. If I can manage to balance out my shoulders I might start doing behind the neck presses exclusively instead of front presses so my delts continue to develop evenly. Just gonna try something extreme since nothing moderate worked, we'll see what happens.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  3. #653
    Senior Member amounirl's Avatar
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    8-1-13: Deadlifts

    Deads
    warmups ending with 420x3
    470x5 all time PR

    Reverse Grip Preacher Curls (focus tension on forearms)
    3x12x40 supersetted with 3x10x15s hammer curls to kill the forearm

    Seated Calf Raise
    12x2 plates strict
    10x2 plates + 10 strict
    drop set 10x2 plates + 10 strict, 10x2 plates not strict, 10x1 plate strict

    Quad Extension
    (did these kinda weird, did sets of 10 then followed up with 8 reps of 2 up 1 downs which I saw in a Zack Khan Recovery blog, I think number 40. Was an interesting way to get my 1 leg work but I prefer to just do my sets then on my last set do 1 leg work right afterwards)
    2 sets of 110 lbs 1 set of 95 lbs

    Hamstring Curl
    3x12x100

    Lat Machine Same Way as Tuesday, just learning how to squeeze and getting used to it
    1x10x1 plate + 10
    2x10x2 plates

    Swimming
    5 laps

    Good day today. Got an all time deadlift PR, took a little tribulis before the gym just so I could get that high test feeling going after playing video games all day, but no stimulants, so that was good, love gaining strength while cutting, hopefully I can pull it off next time too with the same strategy! I think a big part of it though is because during this cut I've learned how to squeeze a lot better, so we'll see next time. Forearms got nice and sore from that (along with the rest of my body of course!) so I decided to finish em off with some reverse grip preacher curls, then just do normal preachers for bis tomorrow. Then hit some calves pretty good, I need to start bringing more rigid shoes for seated calf raises, I've heard that helps a lot, which would make sense. Then hit some quads and hamstrings, it's funny cause I"m trying to hit my outer sweep but my teardrop just keeps looking better and better in the mirror. Could just be due to leaning out. Then hit hamstrings, weight is going up on these which is nice. Hit lat machine again, right side isn't hard to squeeze but my left was having problems last time, got it a little better this time but not as good as the right. Then did some solid swimming, got 5 laps which is kind of a pr. Unfortunately after I finished my laps I put my head underwater for some stupid reason and got water in my ear, 5 laps and nothing then the 1 useless time I put my head underwater I get a problem taht's been bothering me for hours! Oh well. Shoulders tomorrow, but no front delts! So basically rear, side delts, tris, bis, maybe some chest and forearms, and that's it for tomorrow.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  4. #654
    Senior Member amounirl's Avatar
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    8-2-13: Shoulders

    Rear Delts
    3-5 sets of 20 with various weights

    Side Delts
    10s x 20
    15s x 20
    20s x 15

    Smith Upright Rows Supersetted with side laterals
    12x95 UR 10 reps x15s SL
    2x12x115 UR 10 reps x15/20 SL
    10x135 UR 8x20s followed by 10x10s

    Seated Side Raise "Zack Khan style"
    12x15s
    2x15x10s

    Preacher Curls supersetted with concentration curls
    10x75 PC 8x25s CC
    2x10x45 PC 8x25s CC
    8x25s CC 12x45 PC

    Tricep Pushdowns Superset with Lying extensions
    10x42.5 TPD
    10x50 TPD
    10x42.5 TPD 10x10s Ext
    10x42.5 TPD 10x20s Ext

    Side Raise Machine
    20x20
    drop set 10x60 10x40
    20x40

    Chest Fly Machine
    2x15x105
    12x105

    Rear Delt Fly Machine
    3 or 4 sets of 15 (last set 25 reps x 45 lbs) with 45-65 lbs

    Good pump today, took white flood, but I actually got just as good if not better pump from just l arginine. We'll see. Overall hit everything nice and thoroughly today, looking forward to growing even tho I'm cutting
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  5. #655
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by amounirl View Post
    ...got a gnarly forearm pump, looked huge in the mirror with pumped traps, chest, forearms, delts, biggest I've ever looked, had people staring, I was the biggest lean guy in the gym, third biggest overall!
    Not surprised to hear at all, you pay your dues dude, props on the new deads PR as well!

  6. #656
    Senior Member amounirl's Avatar
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    Thanks Coke!!!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  7. #657
    Senior Member amounirl's Avatar
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    Thanks man! Haha damn now I feel bad that I have to post today's workout xD

    8-5-13: Squats

    Squat
    2x3x380
    3x315 beltless

    Calves
    warmups ending with 10x105
    2x10x135
    drop set 10x120/10x60

    Today was a pretty fucking terrible day in the gym. This weekend's been kinda bad in lots of ways, been a little depressed about a couple things, and diet wise, my mom made a carby dinner Saturday night even though I was planning on low carbing like I do 4 days a week, she served my plate and everything, which almost never happens, so I felt bad not eating it and rationalized that if I did some light cardio after it'd be fine if I ate carbs. A bit of a mistake cause it's kinda thrown off my fat loss. At least my forearms have made some gains from last week though, carbs probably helped with that even if they made me fatter. But my sleeps been off, neighbors have been extra loud lately, finally snapped n yelled at them this morning out my window which did shut them up, but either way I"m pretty sleep deprived. Then today before the gym it was my grandfather's 70th birthday so we all had dinner at their house. The food was extremely oily and carby and generally unhealthy and I felt like shit after eating it, then went to the gym all bloated and feeling shitty. I took this new pre workout I got called blue up, found a really cheap deal I couldn't resist, basically it's tribulis, yohimbine and caffiene, but it couldn't salvage all the factors working against me, so I felt really weak even warming up.

    I'm not feeling too bad about today's workout though, everybody has bad days, and considering I've gained 10 lbs on my 5 rm squat, bench, and deadlift, while losing 10-15 lbs bodyweight, the fact today I couldn't get another pr isn't surprising or bad at all. I might be a little overtrained/underrecovered, and since I was feeling shitty anyways I just hit calves real quick, which also felt weak, then got out of there. Cut ends this Friday so things should come back up next week. Gonna hit some high rep squats then taper down the reps and try to get 5x405 by the end of the summer. As far as my cutting routine goes, next summer I might actually train 5 days a week, my upper body isn't really overtrained as far as I know so I'll do 3 upper days and 2 lower days, I hate only going 4 days a week because it kind of hurts my focus taking 2 days off in a row, out of sight out of mind, as they say. 5 days/week will also help get my blood moving and help me lose more fat. I'll just have to play around with it, though, we'll see where I'm at next year. Either way, I'm looking forward to eating normal next week, starting to train 5-6 days a week again, and starting my bulk in 2 weeks! Bench tomorrow.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  8. #658
    Senior Member amounirl's Avatar
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    8-6-13: Overtraining (No offense Mr. Fletcher)

    Rear and Side Delts Warmup (Figured I'd be more detailed here instead of my usual "5 sets of 15-20 reps" for side delts just standing side raises and seated side raises with my chest on a high incline bench, for rear delts I did them with elbows tucked and elbows flared, tucked allows heavier weight and tighter contraction, flared is lighter weight but better ROM)
    From what I remember:
    20x5 lbs standing side
    10x5 lbs flared rear
    20x15 lbs standing side
    20x15 lbs flared rear
    15x20 lbs standing side
    20x20 lbs tucked rear
    15x20 lbs standing side followed by 10x10 seat4ed side
    20x30 lbs tucked rear 10x10 flared rear 10x20 tucked rear
    15x20 standing side 10x10 seated side
    20x30 tucked rear 10x10 flared rear 10x20 tucked rear
    15x20 standing side 10x10 seated side 10x10 flared rear

    Bench last rep paused
    2x5x225
    5x225 close grip

    Smith Shrugs
    2x10x185
    2x10x225
    drop set 10x225/10x135

    Hammer Curls
    15 reps x 45s RP drop setted wtih 10x20s normal followed by 5x20s RP style.

    Day started out ok today, got a good pump in my side and rear delts but then my bench felt like absolute shit. I'm definitely overtrained aka underrecovered. Happens easily when on low calories, and sleep deprivation this weekend definitely played a factor too, despite getting 8 hours last night. No problem I'll end my cut tomorrow and do a light deload week, then come back stronger in 2 weeks when I'm bulking. Considering I killed it in the gym for the last 4 weeks and on this 5th week I finally stalled/overtrained I'm feeling good, lost 10-15 lbs BW and added 10-15 lbs on my big 3 while making gains on my rear delts, side delts, forearms, and traps, so I'm feeling fine. Just gotta rest. Mihgt train front squats on Thurs, def shoulders on Fri, then deads on Sat.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  9. #659
    Senior Member amounirl's Avatar
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    Just ate somewhere from 3000-5000 calories worth of cheat carbs. Got a little protein in there too haha. Then decided to mess around with 4 and 5 lb weights I got lying around the house and got a massive side/rear delt pump. Looking forward to training shoudlers on fri, maybe hitting legs today.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  10. #660
    Senior Member amounirl's Avatar
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    8-10-13: Shoulders n Calves

    Today I took a sick preworkout stack that included white flood for pump and energy, overall the stack got me really focused and helped me feel the mind muscle connection better. I brought along a friend I havne't seen in a while in the gym who doesn't really like lifting. He was complaining the whole time, especially the last 1.5 hrs, but I still got a good workout. Next time I take this stack and train upper body it's gonna be way better than this, I'll probably be in there 4 hours. Doing great, workout was overall awesome, great to train wtih carbs in my system again, esp since I know how to get a pump much better now. Probably not gonna bring this friend along to lift anymore. He just doesn't have that passion and kills my energy. Best workout I've had in months and this would have been so much better without him. No dirt on the guy, he's super smart and is a great friend, just not into lifting.

    Side Raises
    5x20x15s/20s/25s (varying) some sets supersetted with seated side raises with 10 lbs for 10 reps

    alternating with
    Rear Delt Raises
    3x20x15/20/25 flared
    3x20x20/30/35 tucked (palms facing instead of 45 degrees tried that today after seeing rich piana do it and it works way better!)

    Smith Up Rows supersetted with side raises
    3x15x135 UR 3x6x20s SR last set did 10 reps x 10 lbs after the 20s too

    Smith Shrugs
    12x235
    3x15x225 last set dropped to 10x135

    Seated side raises
    3x12x15s

    1 arm side lat machine
    10x225
    3x15x185

    Lat Pullover
    3x10x40 (was really distracted by my friend on this cause there were 2 hot girls next to us he kept talking about)

    Chest machine
    105 lbs x 12/15/12, 90 x 15

    Rear Delt Machine
    4x20x40

    Reverse Curl
    20x30
    15/10/12x50

    Seated Calves
    4x12x225 (lost some focus here was so damn tired and friend complained after every set haha)
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  11. #661
    WBB Team Captain Coke's Avatar
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    Too bad about sidebar dude, going solo next time out is a good idea...like the effort(s) bro!

  12. #662
    Senior Member amounirl's Avatar
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    Thanks coke. Yeah I worked out with the strongman crew yesterday and got almost nothing done but 3x315 front squats, some random speed deads, and some tricep extension/pullover shit. Realized that I'm just too damn talkative with people I like to get anything done. Either that or few of my friends are into lifting. I can only think of 1 person who keeps my intensity up who I can chill with outside the gym haha. So, I'm gonna start going solo unless ppl ask me to lift, I got a teacher from back in 9th grade who periodically asks me if I wanna lift with him so we're goin to train legs on Mon, then Tues, another introverted adventure training upper body!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  13. #663
    Senior Member amounirl's Avatar
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    8-12-13: Legs

    Squat
    3x5x275

    Fronts
    2x8x185

    Standing Calves
    185x15
    225x12
    225x10 drop 105x10 drop 40x10

    Little Squat deload yesterday, nothing too intense just putting in work going through motions. Had a strongman session where I front squat 315x3 and worked on my front squat technique this weekend, but didn't get too much done besides some tricep extensions and other random stuff. Hitting bench deload today, but going hard on bodybuilding work, gonna try to get a massive pump.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  14. #664
    Senior Member amounirl's Avatar
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    8-13-13: Upper body mostly chest

    Rear Delts
    2 warmups x 20 reps
    3 sets x 20 reps with 30 10 reps with 20

    Side Delts
    2 warmups
    3 sets x 15-20 reps with 20-25 drop setted with seated 10s for 10 reps

    Bench
    3x10x185
    3x10x BW pull ups between sets

    "Jim Extensions" basically a pullover into tricep ext my friend jim showed me that killed my abs lats and tris the other day
    5x10x95

    1 arm Side Lat Machine
    3x10x185 (1x10x225 between set 1 and 2 with 185)

    Chest Press Machine
    3x10x185

    Cable Rows
    4x10x150

    DB Bench
    3x10x50s (last set incline)

    Preacher Curl
    3x10x75 normal supersetted with 15-25 lb conc curls for sets of 10-12

    Tricep Pushdown
    5 x 10-15 x 35-50

    RP Curls
    3x12x45s superset with 10x25s

    Tricep Kickback
    10 lbs x 10/8 on both sides back n forth

    Chest Machine
    4x10-15x100-120

    Rear Delt Machine
    5x15x40-55

    Side Delt Machine
    3x20x40 lbs

    Monster day today. Can't even go into everything but it was a 3.5 hour session. My forearms are cramping now whenever I try to touch my face. Great session though. Worked out with a high school teacher for the first 1.5 hrs then the last 2 hrs were aaallll me which was awesome. But yeah funny story there was a dude who looked exactly like ronnie coleman so I went and told him that hahaha and he told me he usually gets called some other bodybuilder and I was the first to call him ronnie hahaha. Fun stuff. Yeah I feel great about this session, time to make monster gains.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  15. #665
    Senior Member amounirl's Avatar
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    Oh forgot to mention I did 5x10x135 pendlay rows after bench too. Before jim extensions
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  16. #666
    Senior Member amounirl's Avatar
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    So insanely sore today especially in the chest. Haven't done that much volume for chest in a while. Going to kempo tonight.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  17. #667
    Senior Member amounirl's Avatar
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    8-15-13: Upper Body

    Lat Pulldowns Normal Grip
    4x10x150

    Cable Rows
    3x12x135

    Chin Ups
    3x5xBW so disappointing lol

    Shrugs Smith Machine
    3x12x185 front 2x12x135 back

    Upright Rows with Side Raises
    3x15x115 UR 3x10x15s SR

    Rear Delt Raise
    20 reps x 35/30/25 (3 sets) tucked supersetted by 3x10x15-20 flared

    Side Raise Standing Super set with seated
    3x15x20s 3x10x10s

    Chest Supersets (DB Flyes on decline bench, followed by BB decline bench followed by more DB flyes)
    15x45s 15x135 10x15s
    15x25s 15x135 12x25s
    12x25s 15x135 15x25s

    Tricep Pushdown
    5x10-15x35-42.5

    Face Pull
    3x10-12x35-42.5

    1 arm at a time (as opposed to alternating) DB Curl Supersets 1 standing heavy 1 seated light kind of like this at 5:05 but a little different: http://www.youtube.com/watch?v=DHi6SUgCOrw

    10x40(2 or 3x)/35/30 (4-5 sets) standing followed by 4-5x10x20

    Lat Pulldown Hammer Grip Wide
    4x10x135/115/100/115

    Pullover into Pulldown
    10x55 PO 10x55 PD
    3x10x40 PO 3x10x70 PD

    Side Raise MAchine
    3x12x40 last set followed by 12x20

    Preacher Curl
    10x45 normal followed by 10x25 reverse
    10x25 reverse
    10x35 reverse

    Insane day today again. 2.5 Hours. Now that I"m bulking I just can't get out of the gym, having a blast pumping up the shit out of myself. Took preworkout stack that included white flood, 1/3 a pill of black widow, l000mg l arginine. Pumps weren't too insane but def were good. Esp considering I only had 1 carb meal in me. I just wake up late and I never eat carbs in my first meal so I end up only having 1 carb meal by the time I feel like goin to the gym. Oh well. My sleep schedule is getting back on track anyhow. But anyways, another killer session, was planning on swimming after but pool was full and I'm impatient . Lats and forearms were cramping. Only the 2nd time my forearms have cramped from lifting (3rd time including one random time while eating), and first time my lats ever cramped. Good feeling, really learning to squeeze. Looking forward to getting massive.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  18. #668
    WBB Team Captain Coke's Avatar
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    You love to lift and it is not in vain...looking great, the hard work shows!!

  19. #669
    Senior Member amounirl's Avatar
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    Thanks Coke!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  20. #670
    Senior Member amounirl's Avatar
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    Training has been a bit different lately. Just straight bodybuilding. Deadlifted 500x2 yesterday which is technically a PR, not hard or significant though since I've hit 495x3. But yeah did a 2.5 hr upper body session today, realized that my old gym has some really unique machines that work really well. Trained there since my friend has a 24 membership and I couldn't get him a second day at la fitness. So I got a guest day with him. Might sign up there next summer. Plus it's 24 hrs which is really convenient.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  21. #671
    Senior Member amounirl's Avatar
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    8-21-13: Upper body

    Weighted Pull Ups
    2x5xBW
    2x5x25
    1x3x45
    10x6/5/5

    T Bar Row Machine 60 sec rest between sets
    4x10x2 plates

    Lat Pulldown 60 sec rest between sets
    10x145
    3x10x115

    Rear Delt Raise
    3x20x10
    1x12x30 tucked followed by 1x10x20

    Side Delt Raise
    3x15x10
    1x12x15

    Incline Bench Flared Elbows
    135x15/12/12 60 sec rest

    Cable Hammer Curl drop setted with DB seated 1 arm hammer curl
    3x10x50 CHC 3x10x20 S1HC

    Preacher Rev Curl
    3x12x30

    Nice little 1.5 hr session today. Wanted to hit calves but I"m glad I didn't cause I got to leave for kempo in 4 mins and I would have been late. Sq/Bench on fri.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  22. #672
    Senior Member amounirl's Avatar
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    8-23-13: Squat and Bench

    Rear Delt Raise
    3x20x15flared
    2x20x20flared
    12x30tucked 10x20 flared


    Side Raise
    15 x 10 lbs
    12 x 15 lbs followed by 10x5 lbs

    Bench
    warmups ending with 5x225
    7x245 1 rep PR
    275 hold for 15 sec
    315 hold for 12 sec

    BB Rows
    10x185

    Squat
    warmups ending with 5x315
    7x365 2 rep pr last rep paused
    1x415 looong pause grinder

    Lat Pulldowns
    12x115
    10x145
    8x155
    6x165
    200 hold 15 sec
    220 hold 10 sec

    Incline Bench
    3x12x135

    Calf Raise standing
    3x10x135
    1x10x150

    Forearms
    3 little sets

    Pretty kickass day today. Squatting and benching the same day is hard but I managed to get it. PRs on both. The beauty of a deload week. Messing around with some isometric holds, read a convincing article on it though I've seen a lot of bullshit peddled about it. Felt nice n pissed off today at the gym even tho i was tired. Front delts got way too much work on inclines, sadly, but i got some good rear delt work in so we'll see what happens. Got a great contraction in my calves.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  23. #673
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
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    Jacob's ladder
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    35,261
    Covered plenty of ground with those workouts, props.

  24. #674
    Senior Member amounirl's Avatar
    Join Date
    Dec 2011
    Posts
    598
    Thanks Coke!
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

  25. #675
    Senior Member amounirl's Avatar
    Join Date
    Dec 2011
    Posts
    598
    8-26-13: Front squats

    Fronts
    warmups ending with 275x3
    315x4 matched PR
    275x8 probably a PR followed by 275x5 back squat about 15-30 sec later (after I caught my breath)

    Hamstring Curl
    3x15x90

    Quad Ext
    3x15x95 1 leg work afterwards 1 or 2 sets of 8-12 with 50 lbs

    Seated Calves
    12x2 plates
    12x2.5 plates
    12x2.5 plates+10
    2x12x2.5 plates last set drop setted to 10x2 plates 10x1 plate

    Killer session today, short and sweet. Fronts felt strong but 315 only went up for 4 though I was planning 5. I think my legs and midsection were more than strong enough for 5 but my upper back and arms could not support the weight, my grip was already slipping on rep 4. So I did some high reps afterwards, 275 for 8 which is probably a PR though I've been slacking on my tracking, esp for non big 3 lifts. But it was a solid set, and afterwards after I caught some of my breath I jumped under it for 275x5 back squats which felt heavy on my traps since I hadn't warmed them up for back squats. I've been watching a lot of leroy colbert videos and he's an advocate of not psyching up hard and just being somewhat psyched up for the whole workout, as well as 60 sec rest periods, whcih I'm not doing for strength work but I've shortened my rest a lot especially on bodybuilding movements, where I actually will rest 60 sec sometimes. That's all what I've been doing lately and I'm getting good pumps, good recovery, and feeling great (though well worked) after my workouts. Hamstring curls were good, not 60 sec rest but def under 2 mins, probably around 90 sec, really drove that contraction but not as hard as I got on quads. Something clicked today on quads, I was able to squeeze extremely well, by driving the back of my knee into the seat and pointing my toes up, regardless of leaning back, although leaning back and pointing my toes forward instead helped me get the outer sweep on 1 leg extensions. Overall I'm trying to target the outer sweep the most since my inner sweep always feels it and is already better developed than outer. Then on calves I did roughly 60 sec rest periods. Got a great contraction, best I ever got on seated calves by doing the same trick with the ball of my foot driving into the thing like I did on standing calves. Overall I killed my legs today in record time with very few movements, and not really much cns burnout. Very efficient day today.
    Best Lifts: 425/285/545 at 200

    Goals for this year: 495/315/585, 500/365/600

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