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
    Senior Member Fighter_15's Avatar
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    Fighter's Journal

    4/20/09

    I have been lifting on and off for about 3 years now. I don't really do it for sports or anything just to getting bigger, stronger, and look better. I decided I should start a journal because for the last month or so I have been doing a form of the westside method and I would like people to oversee what I am doing.

    Mon.-ME LEG DAY

    Low Box Squat Max 1
    2x5@95
    1x5@135
    1x5@185
    1x1@225
    1x1@255
    1x1@295
    1x0@305- I sat down on the box and couldn't get it up at all.

    I'm kind of pissed off at this because I got 295 2 weeks ago and now today I didn't go up at all.

    Leg Curls 3x15
    1x15@25
    1x15@25
    1x15@25

    Glute Ham Raises 5x8
    1x8
    1x8
    1x8
    1x8
    1x8
    I realized I have been doing these wrong. My gym has the Atlantis setup and it has a pad for your knee then in front of that it has the big round pad. I usually rested my knees on the knee pad but now I do it without my knee touching the pad. Instead my quad/knee touches the round pad a little bit. This makes it a lot harder.

    Abs

    Before I started doing Westside I could do 320x4 on the squat. I'm not sure If I could still get that but I seeing that I only got 295x1 I'm assuming box squats are a lot harder then regular squats.

    Did some light cardio to.

    20 minutes jumping rope.
    2 rounds of shadow boxing.
    8 miles on exercise bike.
    Last edited by Fighter_15; 04-22-2009 at 07:21 AM.

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  3. #2
    Senior Member Fighter_15's Avatar
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    4/22/09

    WED. ME BENCH DAY

    2 Board work up to max 1

    10 reps w/bar
    2x5@95
    1x5@135
    1x5@185
    Added Boards
    1x5@225
    1x3@255
    1x1@285
    1x1@300
    1x1@315
    1x1@325
    1x1@335-10 LB PR. This went up fairly easy I was surprised. I was going to try 345 but I have been advised to stop after a PR.

    4 Board Press Work up to Max 5

    1x5@225
    1x5@255
    1x5@285
    1x5@300
    1x5@315-PR. Last time I did these I only got 3 reps. It was pretty easy though so I decided to go up 10 LBS.
    1x5@325-Got it. The last rep was kind of hard other then that it went smooth.

    I'm not sure if I got stronger or what the deal was. I put the boards under my shirt this time though as opposed to outside my shirt which I think made a big difference because the board wasn't moving at all.

    Elbow Out Extensions 3x15

    1x15@70
    1x15@70
    1x13@70-Only got 13 on the last set.

    Chest Supported Rows 3x10

    1x10@110
    1x10@115
    1x10@115

    Face Pulls 3x15
    1x15@80
    1x15@90
    1x15@90

    9 Miles on the exercise bike.

    Overall I am very satisfied with this workout. I was happy with the PRs although as I stated earlier I'm not sure If I got stronger or if it was because the boards were more stable on my chest since I put them under my shirt. I kind of want to do this workout again next week because I think I can hit more PRs but I'm not sure. If not my cycle is supposed to be this workout, floor presses, bench with mini bands, bench with straight weight.
    Last edited by Fighter_15; 04-23-2009 at 07:23 AM.

  4. #3
    Senior Member Fighter_15's Avatar
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    4/23/09

    Thursday

    Shoulders/Biceps/Traps

    Front Military 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205-PR. Last week I only got 4 reps.

    Curls 3x10

    1x10@105
    1x10@105
    1x10@110

    Shrugs 3x10

    1x10@325
    1x10@330
    1x10@335

    Quick workout only took about 45 minutes. Might do some abs later or some light cardio.

    4/24/09

    DE LEG DAY

    Box Squats 12x2@55%

    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160
    1x2@160

    Speed DL 6x1@60%

    1x1@225
    1x1@225
    1x1@225
    1x1@225
    1x1@225
    1x1@225

    Glute Ham Raises 5x8

    1x8
    1x8
    1x8
    1x8@10
    1x8@10
    Last edited by Fighter_15; 04-27-2009 at 07:05 PM.

  5. #4
    Senior Member Fighter_15's Avatar
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    4/25/09

    Saturday - DE BENCH DAY

    Bench Press 10x3@35% - 3 Grips

    1x3@115 Index on smooth
    1x3@115 Index on smooth
    1x3@115 Index on smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Thumb Length From smooth
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring
    1x3@115 Pinkie on ring

    Close Grip 5x5

    1x5@225
    1x5@225
    1x5@225
    1x5@225
    1x5@225

    Elbow Out Ext. 2x20

    1x20@65
    1x20@65

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Reverse Hypers 2-3 sets 25 reps

    Abs

    Pretty good workout. I went up on close grip. Last week on the last set of 225 for close grip I only got 4 reps but this week I got 5 and it was fairly easy.
    Last edited by Fighter_15; 04-27-2009 at 07:01 PM.

  6. #5
    Senior Member Fighter_15's Avatar
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    4/27/09

    ME DEADLIFT DAY - MONDAY

    Deadlift off 2 inch block

    2x5@135
    1x5@185
    1x3@225
    1x3@275
    1x1@295
    1x1@315
    1x1@335
    1x1@365
    1x1@385
    1x1@390-5 LB PR

    Glute Ham Raises 5x8

    1x8@10
    1x8@10
    1x8@10
    1x8@10
    1x8@10

    Leg Curls 3x15

    1x15@25
    1x15@25
    1x15@25

    Toe Raises 30 reps

    1x30@30

    Abs

    Biked 5 miles

    Ran some sprints

  7. #6
    Senior Member Fighter_15's Avatar
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    4/29/09

    ME BENCH DAY

    Floor Presses

    2x5@95
    1x5@135
    1x5@185
    1x5@205
    1x3@225
    1x3@245
    1x1@275
    1x1@295
    1x1@305 - 10 lb PR and was easy
    1x1@315 - 20 lb PR was kind of hard but I didn't have a spot so I stopped.

    Elbow Out Ext. 3x15

    1x15@70
    1x15@70
    1x15@70

    Chest Supported Row 3x10

    1x10@115
    1x10@120
    1x10@125

    Face Pulls 3x15

    1x15@90
    1x15@90
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

    These all went pretty smooth. The hardest part of the dumbell fly's is getting them from the ground up by my chest so I can do them lol. My gym only goes up to 110 lbs for dumbells though which kind of sucks. In a month I'll be up to doing all 3 sets a 110 and when I want to increase after that I'm not sure what I'm going to do. I'll have to figure something out.

    Maybe some abs and cardio later.
    Last edited by Fighter_15; 05-27-2009 at 12:59 PM.

  8. #7
    Senior Member Fighter_15's Avatar
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    4/30/09

    Front Military Press 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205

    Curls 3x10

    1x10@110
    1x10@110
    1x10@110

    Shrugs 3x10

    1x10@335
    1x10@335
    1x10@335

  9. #8
    Senior Member Fighter_15's Avatar
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    5/2/09

    DE BENCH DAY

    Bench Press 10x3@35%

    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring

    Close Grip 5x5

    1x5@230
    1x5@230
    1x5@230
    1x5@235
    1x5@235

    Elbow Out Extensions 2x20

    1x20@70
    1x20@70

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Reverse Hypers 2 sets of 25-30 reps

    Abs

  10. #9
    Senior Member Fighter_15's Avatar
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    5/4/09

    ME SQUAT DAY

    1x5@135
    1x5@180
    1x3@280
    1x5@320-PR

    1x15 - Quad Curl

    1x15 - Ham Curl

    1x30@30 - Toe Raises

  11. #10
    Senior Member Fighter_15's Avatar
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    5/6/09

    ME BENCH DAY

    Bench W/ Doubled up Mini bands

    1x5@95
    Added Bands
    1x5@135
    1x3@185
    1x3@200
    1x1@210
    1x1@225
    1x1@235
    1x1@245
    1x1@255-10 LB PR
    1x1@265-20 LB PR

    Elbow Out Extensions 3x15

    1x15@70
    1x15@70
    1x15@70

    Chest Supported Row 3x10

    1x10@125
    1x10@125
    1x10@125

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

  12. #11
    Senior Member Fighter_15's Avatar
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    5/7/09

    ME DEADLIFT DAY

    2x5@135
    1x5@185
    1x3@225
    1x1@275
    1x1@295
    1x1@315
    1x1@335
    1x1@365
    1x1@385
    Stopped here because this was very hard.

    Abs

    Last time I deadlifted I got 390 but the set of 385 was very hard so I didn't try anymore. I think it was because I forgot to bring chalk and my hands were slipping. Also, I squatted on monday. I'm kind of pissed but I just have to move on.

  13. #12
    Senior Member Fighter_15's Avatar
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    5/8/09

    Shoulders/Traps/Biceps

    Front Military 4x5

    1x5@205
    1x5@205
    1x5@205
    1x4@205- Only got 4 for some reason

    Curls 3x10

    1x10@110
    1x10@110
    1x10@110

    Shrugs 3x10

    1x10@335
    1x10@340
    1x10@340

  14. #13
    Senior Member Fighter_15's Avatar
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    5/9/09

    DE BENCH DAY

    Bench Press 10x3@35%

    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring

    Close Grip 5x5

    1x5@235
    1x5@235
    1x5@235
    1x5@235
    1x5@235

    Elbow Out Extensions 2x20

    1x20@70
    1x20@70 - Only got 13

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Abs

  15. #14
    Senior Member Fighter_15's Avatar
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    5/11/09

    ME SQUAT DAY

    1x10 w/ bar
    1x5@135
    1x5@180
    1x2@280
    1x4@330- Wanted to get 5 but only got 4. Will repeat at 330 next week and hopefully get 5.

    One legged squats 30 with each leg.

    1x30@40 - Toe raises.

  16. #15
    Senior Member Fighter_15's Avatar
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    5/13/09

    ME BENCH DAY

    Flat Barbell Bench

    1x10 w/ bar
    2x5@95
    1x5@135
    1x5@185
    1x3@225
    1x1@255
    1x1@275
    1x1@295
    1x1@305
    1x1@315
    1x1@325-10 LB PR
    1x1@330-Went up very slow but I got it. 15 LB PR

    Elbow Out Ext. 3x15

    1x15@70
    1x15@75
    1x15@75 - Only got 12

    Chest Supported Rows 3x10

    1x10@125
    1x10@130
    1x10@130

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

  17. #16
    Senior Member Fighter_15's Avatar
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    5/14/09

    ME DEADLIFT DAY

    DEADLIFT

    1x8@230
    1x5@285
    1x3@325
    1x1@370
    1x1@375
    1x1@385
    1x5@315

    All these sets were fairly easy. I wasn't sure how much I could do though since I have been working up to 1 rep max off a 2 inch block for a while. Now I'm going to go back to deadlifting straight off the floor. Next week I will do all 3 singles at 385 at least. I'm want to get to all 3 singles at 405 within the next month which I think is a reasonable goal.

    Front Military 4x5

    1x5@205
    1x5@205
    1x5@205
    1x5@205

    Curls 3x10

    1x10@110
    1x10@110
    1x10@110

    Shrugs 3x10

    1x10@335
    1x10@335
    1x10@335

    Abs

  18. #17
    Senior Member Fighter_15's Avatar
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    5/16/09

    DE BENCH DAY

    Bench Press 10x3@35%

    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring

    Close Grip 5x5

    1x5@240
    1x5@240
    1x5@240
    1x5@245
    1x5@245- Only got 4

    Elbow Out Extensions 2x20

    1x20@70
    1x20@70 - Only got 15

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Abs

    5 Ladders

    5 Sprints up and down gym
    Last edited by Fighter_15; 05-16-2009 at 07:04 PM.

  19. #18
    Senior Member Fighter_15's Avatar
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    5/18/09

    ME SQUAT DAY

    1x10 no weight

    1x5@180
    1x5@230
    1x3@280
    1x5@330-PR

    1x15 leg curl
    1x15 leg extension

    5 mile bike ride

    sprints

    abs

  20. #19
    Senior Member Fighter_15's Avatar
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    5/20/09

    WED. ME BENCH DAY

    2 Board work up to max 1

    10 reps w/bar
    2x5@95
    1x5@135
    1x5@185
    Added Boards
    1x5@225
    1x3@255
    1x1@285
    1x1@300
    1x1@315
    1x1@335
    1x1@345-10 LB PR
    1x1@350-15 LB PR - Might of been able to do more but decided to stop.

    4 Board Press Work up to Max 5

    1x5@255
    1x5@285
    1x5@300
    1x5@315
    1x5@325
    1x5@335-10 LB PR

    Elbow Out Extensions 3x15

    1x15@70
    1x15@75
    1x13@75-Only got 12

    Chest Supported Rows 3x10

    1x10@125
    1x10@130
    1x10@130

    Face Pulls 3x15
    1x15@100
    1x15@100
    1x15@100

  21. #20
    Senior Member Fighter_15's Avatar
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    5/21/09

    ME DEADLIFT DAY

    DEADLIFT

    1x8@235
    1x5@295
    1x3@340
    1x1@385
    1x1@385
    1x0@385-Failed
    1x5@315

    FRONT MILITARY 4X5]

    1x5@205
    1x5@205
    1x5@205
    1x5@205

    CURLS 3X10

    1x10@110
    1x10@110
    1x10@110

    SHRUGS 3X10

    1x10@335
    1x10@335
    1x10@335

  22. #21
    Senior Member Fighter_15's Avatar
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    5/23/09

    DE BENCH DAY

    Bench Press 10x3@35%

    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Index On Smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Thumb Length from smooth
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring
    1x3@115 - Power Ring

    Close Grip 5x5

    1x5@240
    1x5@240
    1x5@245
    1x5@245
    1x5@245

    Elbow Out Extensions 2x20

    1x20@70
    1x20@70 - Only got 15

    Hammer Curls 2x20

    1x20@45
    1x20@45

    Abs

  23. #22
    Senior Member Fighter_15's Avatar
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    5/25/09

    ME SQUAT DAY

    Barbell Squats
    1x10 w/bar
    1x5@180
    1x3@280
    1x2@340-Was going for five but only got about 2. On the third one I didn't go down far enough and on the 4th one I failed.

    One Legged Squats
    1x30@10

    One Legged Toe Raises
    1x30@40

  24. #23
    I Wanna Be Strong(er)
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    Strong stuff going on in here!
    i likey!
    Get Strong(er)
    http://www.wannabebig.com/forums/sho...58#post2340758
    "You Were Born Small & Weak....But Nobody Said You Have To Stay That Way"

    "Gain weight - this is almost impossible to recommend right now. The whole world is on a skinny jeans kick and visible abs are "in". What is also in-style is not being a narcissitic pussy. Performance trumps looks EVERYTIME. Just ask the next woman you sleep with" Jim Wendler

  25. #24
    Senior Member Fighter_15's Avatar
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    Quote Originally Posted by SmallnWeaK View Post
    Strong stuff going on in here!
    i likey!
    Thanks man.

  26. #25
    Senior Member Fighter_15's Avatar
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    5/27/09

    ME BENCH DAY


    Floor Presses

    2x5@95
    1x5@135
    1x5@185
    1x3@205
    1x3@225
    1x1@245
    1x1@275
    1x1@305
    1x1@315
    1x1@320 - 5 LB PR. Might of been able to do more but decided to stop.

    Elbow Out Ext. 3x15

    1x15@70
    1x15@75
    1x15@75

    Chest Supported Row 3x10

    1x10@130
    1x10@130
    1x10@130

    Face Pulls 3x15

    1x15@100
    1x15@100
    1x15@100

    Dumbell Press 3x8

    1x8@100
    1x8@100
    1x8@100

    Abs
    Last edited by Fighter_15; 05-27-2009 at 01:01 PM.

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