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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Thread: Spero's journal

  1. #51
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    lol..that was low for me sandy...i destroyed shopulders today high rep style..my shoulders have been bothering me again so im gonna seehow they rspond to high reps with more moderate weights..

    db shoulder press.seated
    40x25
    60x18 rest pause then 4 more
    50x25
    50x20
    50x20
    50x20

    havent had a shoulder pump like this in years

    machine incline (chest/shoulders)
    1 platex20
    1 plate +10x20
    1 plate+20x20
    1plate+30x20
    1plate+40 x 14 rest pause then 6 more

    cable side laterals.
    20x30
    20x20
    cable front raise
    20x20x2

    rear delt laterals hanging off incline bench..2 sets very high reps..(like 50)

    facepulls..2 sets very high reps..(40-50)

    dips,,2 sets of 30 with bw..

    great workout..had a rediculous pump from this workout.....read kiefers carb backloading book today....pretty intresting its alot like what i do now..except a little filthier with one meal...im gonna get dirty with the post workout meal and se what happens..bw has been steady around 177-180....deadlifts tomorrow..russian style

  2. #52
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by lennyspero View Post
    i destroyed shoulders today
    No joke Lenny, session was insane!

  3. #53
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    http://www.youtube.com/watch?v=vYVEg...e_gdata_player
    Today's pulls. Back felt beat up from the Ssb squats and gm's. I might start doing a 8 day split or something. I'm gonna start backloading my carbs this week I just read keifers book. So I'm hoping that speeds up recovery.

    Deads 6
    Pulls from 13". (4 inch blocks)
    135x5
    225x5
    315x5
    405x5
    495x5
    555x5
    *
    Bb bent rows superset with pullups
    225x10. Bwx10
    225x10 bwx10

    Row machine
    1 plx20
    2 plx12
    3plx12 x2
    3 plx12. Rest pausex3x3

    T bar row no chest support
    2 plx20x2

    Db row 100x15

    Straight leg raise x25

    110 db rowx20 Pr. This was the first time I have done real high rep db rows.
    So it was a pr kinda by default. Lol*
    Straight leg raise x25

  4. #54
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    Lol. I realized a few minutes ago that I was supposed to take 555 for 3 this week. Not 5.
    No wonder my back is cranked like a monkey fist. Next week back to pulls off the floor as a first movement.

  5. #55
    WBB Team Captain Coke's Avatar
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    Damn, impressive effort bro.

  6. #56
    Senior Member sandman24's Avatar
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    block pulls looked strong, dude. solid camera angle too. lol
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  7. #57
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    Thanks guys. My lower back has been very stiff since this workout. So that's good.

    Upper
    Hyperextensions x25. Pullupx10 pushups x25
    Hyperextensions +45x15. Pullups x10. Pushup x25. 2 sets.*
    Flat bench. Every set of flat bench superset with monster mini face pullx20.*
    All paused*
    135x10
    185x5
    225x5
    235x5x5

    Incline bb
    135x10
    185x8
    185x8 drop to 135x7
    All incline superset with kelso shrugs with 55 DB's

    Incline db 70x15 superset with cable crossover 40x12. 2 sets

    2 sets hanging leg raises x25
    This workout doesn't look like much on paper but all the extra face pulls and scapular shrugs have my upper back wrecked today. So I did something good.

  8. #58
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    great pulling you gorilla you!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  9. #59
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    Squat
    145x5
    235x5 add belt
    325x5
    365x5x3
    Pause squats. No belt
    235x10x3
    Front squat no belt
    245x10x2
    Stuff legg deads dead stop on floor. No belt
    135x5
    225x5
    315x10
    365x10. Did these double over with straps. I get enough grip work on my regular back day.*
    Great workout. Considering my hips killing me. I'm thinking it's a sprained SI joint. *
    Assistance work later today.

  10. #60
    WBB Team Captain Coke's Avatar
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    Killer leg workout dude.

  11. #61
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    Quote Originally Posted by Coke View Post
    Killer leg workout dude.
    Thanks terry. It was a great workout. My SI joint is super jacked up. Really really inflamed so I'm tryingo keep the weight moderate an just make it through. It can't stay inflamed for ever. I'm going through ice like a Eskimo.

    Assistance from todayAssist
    Db shoulder press
    50x10
    60x10
    70x20 pr
    60x15
    60x13 Rest pause 4. Rest pause4

    Seated military bb
    95x12x4. Various different hand positions

    Shoulder machine press
    130x10
    150x10
    170x10 rest pausex5 rest pausex3

    Cable upright row
    100x20
    120x20
    Rear delt cable laterals
    20x20
    40x15

    Dips+45 x12
    +90x10. Superset with front raise with a 45 plate x20
    90x10. Ss with front raise 45x20
    These felt good I haven't done heavy dips in a long time.

    Standing hammer db curl
    40sx15 superset with rope extension 45x25

    45sx15. Ss rope. 65x15. Hang leg raisex'20
    50sx10 as rope 65x15. Leg raise x20

    Preacher db curl 30x20---- Situpx25
    Preacher db curl 30x20. ----situox25

    Reverse bb curl. 55x 20. Drop 45x20. Drop 35x20. Drop 25x20. *Felt like my arm were going to fall off. *Lol. *

  12. #62
    Senior Member sandman24's Avatar
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    good work, bro. heal up soon.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  13. #63
    WBB Team Captain Coke's Avatar
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    Looking great these days Lenny, should be well pleased!!

  14. #64
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    Thanks guys. Once this inflammation leaves my back/hip I should be smashing some pr's. I'm just gonna try and keep it flowing. Deads/ back tomorrow

  15. #65
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    heal up quick big homey!!!!
    All armies ever to have marched,
    All ships ever to have sailed the seas,
    All parliaments that ever sat,
    All kings that ever reigned,
    ...have not had such a profound influence on the people of this planet
    as did this carpenters life! JESUS YOU REIGN!

  16. #66
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    Thanks chase! This hip isn't keeping me down. I'm just trying to do stuff that doesnt hurt while it heals up. You won't see any sandbagging in this journal. I'm training around it

    High box squats (about a inch above)
    Reverse light bands. These were deloading about 135 at the box and were almost totally slacked at lockout. Working on carrying weight in a lower bar position
    145x5
    235x5
    325x5
    375x5
    Add belt
    415x5
    435x3

    Deads standing on a 100 lb plate no belt
    (2.5 inch platform)
    135x5
    225x5
    315x3
    405x16. Touch and go. I was loosening my grip.def had quite a few left in me. I might use straps next week and try and break my from the floor touch and go PR from off the 100lb plate. My rep PR with 405 is 23 touch and go.
    Sumo no belt
    315x10 touch and go
    365x10 touch and go
    405x10 dead stop on floor
    All sumo sets superset with a low row machine 3 platesx10

    Plate losses pulldown superset with standing rope lay pulldown
    3 plates x15. 45x15. 3 sets

    Shrugs db
    80sx50
    80sx40

    Hanging leg raise straight. 2x30
    Good workout.. I got videos of the workers on deads and squats. I'll get them up soon. Time for ice and Tylenol.

  17. #67

  18. #68
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    I hurt just watching all of that deadlift volume, Lol. Love the Sumos!

  19. #69
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    Thanks Eric. The sumos were good they allowed me to get in some extra volume without cranking my back any more then it already was.
    I decided to train upper body today also (moving my upper workout one day ahead)
    I did this because I am crazy and I'm like a honey badger. I don't give a shit.
    Here is a vid of today's benching. Any constructive criticism is greatly appreciated. I have a very odd body shape. Long legs,long arms and a short torso. Which makes My bench leverages less then ideal. I don't really give a crap about that I just need to find a set up that works for my leverages. I set up with a few different foot positions in the vid. I think the one with my feet under the bench and on the balls of my feet looked the best.
    http://www.youtube.com/watch?v=lGnv-...e_gdata_player

    Upper
    Flat bench
    135x10
    185x5
    225x5
    255x5x5
    Hanging weight*Off bands. Sandy style
    205x6
    225x3x2

    Decline bench.
    Decline135x10
    Pullupx10
    Decline 225x8
    Pullupx10
    Decline 225x7
    Pullups x10
    Decline 185x15
    Pullupx10. **

    Situp x25
    Tricep ext db 40x10
    Situpx25*
    Db ext 50x10
    40x10
    **I'm going to do some extra tricep work tomorrow along with some face pulls and hammer my upper back a little more.

  20. #70
    Senior Member sandman24's Avatar
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    i think your setup looked the best on the last two. your arch looked a little tighter and bigger to me. looked strong. i can't even talk about those deads. insane volume.
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  21. #71
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    Monday's workout.

    Upper also.*
    Chinsx10
    Straight leg raisex10
    Chinsx10
    Straight leg raise x10
    Chinsx10
    One arm standing db press.*
    50x15
    Chinsx10
    50x15
    Chinsx10
    50x15

    Shoulder press machine
    160 3x15

    Db hammer as with tricep ext
    40x12. 40x10. 3 sets

    Shrugs 125x20x2

    Rope extensions 2 sets high reps

    Shrugs 90x50. *90x40

    My hip has been killing me for the past 2 weeks or so. So yesterday ( Tuesday) I finally got to see my buddy who is a physical therapist and he did some active release and a few other techniques. My right leg was a inch and a half shorter then my left leg because my hip flexor(s) and quad were so bound up. I have to continue to stretch my glutes,quads and hip flexors. And foam roll and try to balance out some nasty inbalances that are going on. But thank god in feeling pretty good today and I know what the problem is...squatting today. A big thank you to Chris Taylor for fixing me up last night and every time I get all messed up..

  22. #72
    Senior Member sandman24's Avatar
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    meant to ask you, how'd you like the chaos benching?
    Meet Lifts
    148: 570, 425, 505, 1500

    165: 635, 460, 560, 1635

    APF 2012 APF East Cost Powerlifting and Bench Press Championships

    Blue Collar Barbell

  23. #73
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    I liked it sandy. Defiantly helps reinforce good form.

    Yesterday's squat vids


    http://www.youtube.com/watch?v=G0TRO...e_gdata_player


    Squats
    Ssb squats. 365. 3 sets of 5*

    Pause squats. Ssb . 250. 3 sets of 10

    Front squats 250x10 no belt.*
    275x5. *With a belt.*
    legs were toast
    Last edited by lennyspero; 04-26-2012 at 02:41 PM.

  24. #74
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    Assist*
    Db shoulder press seated*
    50x15
    70x15
    80x14 pr missed 15 @ lockout
    70x14. Rest pause x 4. Rest pause x3

    Upright rows bb
    95x15. Superset with front raise with 45 lb plate x20
    2 sets
    shrugs db
    125sx25x2
    90sx25x2

    Side laterals cable. 30x15. Drop10x15. *Superset With seated db shrug 60x25. *2 sets.*

    Standig db hammer curl.*
    45x12
    Dipx20 +45
    Overhead db ext 60x15*
    Paused side laterals standing 17.5sx15. All in one set.move from one movement to the next with short rest
    2 sets

    Laying db extension
    30sx15
    Reverse bb curl*
    55x15. *Drop 35x10.*
    Machine curl.
    70x15
    Same stuff move from one exercise to the next short rest. *2 sets.*

  25. #75
    WBB Team Captain Coke's Avatar
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    Super with the squats, ace shoulder and arm work too.

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