The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
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    Feb 2008
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    407

    Xellarz Training Log

    I need to start a journal to help myself stay regular with lifting.
    I may do an introduction later - though I essentially haven't lifted in nearly two years.

    Monday - August 27, 2012

    Bench Press

    45x10
    95x5
    135x3
    185x1
    205x1
    225x0

    DB Fly ss DB Bench
    25x7 ss 25x7
    35x7 ss 35x7
    40x7 ss 40x7
    25x7 ss 25x7 ss 25x7 ss 25x7

    Pullup
    Fitness 19 finally put up a straight bar, I couldn't believe it.
    10 seconds rest per rep
    1
    2
    3
    4
    5
    6
    4
    4
    3
    3
    3
    2
    2
    2
    2
    1
    1
    1
    1

    Rear Lateral
    10x8x8 in 8 minutes

    BW~171

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  3. #2
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    Tuesday - August 28, 2012

    Front Squat

    45x7
    95x6
    135x5
    135x5
    135x5
    135x5
    135x5

    Pause Front Squat
    135x1
    135x1
    135x1

    Olympic Squat
    135x21

    KB Renegade Row
    35x5

  4. #3
    Senior Member
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    Feb 2008
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    407
    Wednesday - September 5, 2012

    DB Fly ss DB Bench
    (no rest between ss)
    20x10 ss 20x10
    30x7 ss 30x10
    45x5 ss 45x5
    45x5 ss 45x1...
    30x7 ss 30x5...

    Pullup
    4
    4
    4
    4
    4
    4
    4
    4
    3
    2
    3
    2
    2
    2
    2
    2
    [50 total]
    ~1 min between start of each set

    Rear Lateral
    15x8x4
    8x8x4
    in ~8 min

    Leg Lowering
    some

    Note: I list weight x reps x sets or just weight x reps.

    Wasn't lifting because I kept waiting for my friend to lift with me but apparently he's unreliable so now I'll lift on my own.

  5. #4
    Senior Member
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    Feb 2008
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    407
    Thursday - September 6, 2012

    Hang Clean

    60x6
    85x5
    100x4
    120x3
    140x2
    160x1
    170x2

    Deadlift
    185x5
    225x3
    225x3
    225x3

    Top Half Deadlift
    225x15
    Was lifting at home, normally would like to do Rack Pull

    Sicilian Crunch
    30x10
    30x10
    30x10
    30x10
    30x10

    Pullups
    10

  6. #5
    Senior Member
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    407
    Monday - September 10, 2012

    DB Fly ss DB Bench

    20x10 ss 20x10
    45x5 ss 45x5
    45x5 ss 45x5
    45x5 ss 45x4
    30x10 ss 30x1...rust fell in my mouth during the flies...
    30x10 ss 30x4...no endurance in my rotator cuffs or shoulders?
    (no rest between ss)

    Pullup
    4
    4
    4
    4
    4
    4
    4
    4
    4
    3
    3
    3
    3
    2
    [50 total]
    ~1 min rest between each start

    Rear Lateral
    15x8x5
    8x8x3
    (in ~8 min)

    Horizontal Rows
    10

    Leg Lowering
    Some...

    Still lifting in my basement, thus the rust.

  7. #6
    Senior Member
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    407
    Tuesday - September 11, 2012

    Front Squat
    (Power Clean 1st Rep)
    45x6
    95x6
    145x5
    145x5
    145x5
    145x5
    145x5

    1.5 Olympic Squat
    145x5
    145x5
    145x5

    Good Morning
    145x10
    woulda preferred back extensions this time

    Renegade Row
    30x5
    30x5
    30x5
    core is so weak

    Pullups
    11

    BW~174 morning

  8. #7
    Senior Member
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    Feb 2008
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    407
    Saturday - September 15, 2012

    Military Press
    (Power Clean 1st Rep)
    60x10
    80x8
    100x6
    120x4
    140x2
    160x1

    Snatch-Grip Behind-the-Neck Press (Power Clean 1st Rep)
    100x10

    Horizontal Row
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    [50 total]
    ~1 min rest between each start

    DB Row
    45x10 slow w/ pauses
    45x20 normal
    45x36 cheat
    was heaviest DB I had so I had to get creative

    Deadlift
    135x3
    185x3
    225x3
    245x3
    245x3
    245x3

    Standing Side Lateral
    15x8x5
    8x8x3
    in ~8 min

    Pullups
    7...

    Missed some workouts, so I combined a few things.

  9. #8
    Senior Member
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    Feb 2008
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    407
    Monday - September 24, 2012

    DB Fly ss DB Bench

    20x8 ss 20x8
    30x6 ss 30x6
    45x5 ss 45x5
    45x5 ss 45x5
    30x5 ss 30x5
    30x5 ss 30x5
    30x5 ss 30x5

    Pullup
    4
    4
    4
    4
    4
    4
    4
    4
    4
    4
    4
    4
    2
    [50 Total]
    ~1 min rest between starts

    Rear Lateral
    15x8x6
    8x8x2
    (in ~8 min)

    Horizontal Rows
    11

    Leg Lowering
    Some

    BW~174 Morning

    I'm finally getting some interviews and so I spent a lot of my time preparing for those last week. I probably could/should have lifted, but I really wanted to focus my mental energy on starting my career.

  10. #9
    Senior Member
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    Feb 2008
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    407
    Tuesday - October 2, 2012

    DB Fly ss DB Bench Press

    20x10 ss 20x10
    30x7 ss 30x7
    45x5 ss 45x5
    45x5 ss 45x5
    45x5 ss 45x5
    30x7 ss 30x7
    30x7 ss 30x7

    Pullup
    5
    5
    5
    5
    5
    5
    3...
    3
    0 (extra rest)
    4
    3
    2
    2
    2
    1
    [50 Total]
    ~1 min rest between starts

    Rear Lateral
    some experimenting...

    BW~176

  11. #10
    Senior Member
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    Feb 2008
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    407
    Monday - October 8, 2012

    Guillotine Press

    45x10
    85x8x8 (in ~8 min)

    Pullup
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    [50 Total]
    (~1 min between starts)

    Rear Lateral
    15x8x7
    8x8
    (in ~8 min)

    Fly
    30x12
    30x12
    30x12
    30x12
    30x12

    Horizontal Rows
    13

    Made the switch from fly ss bp to guillotine press (or neck press). Things went well. 85x8x8 was super easy. I was very pleased with 10 sets of 5 pullups - didn't expect to hit that yet.

  12. #11
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    407
    Wednesday - October 10, 2012

    Front Squat
    (Power Clean 1st rep)
    15x6
    15x6
    15x6
    135x5
    155x5
    ...
    Quit

    Got news that I was declined for all jobs and couldn't focus on lifting.

  13. #12
    Senior Member
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    Feb 2008
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    407
    Thursday - October 11, 2012

    Snatch-Grip Behind-the-Neck Press
    (Power Snatch 1st rep)
    60x10
    80x5
    100x10
    80x5
    80x5
    80x5
    80x5
    80x5

    Horizontal Row
    5
    5
    5
    5
    5
    5
    5
    5
    5
    5
    [50 Total]
    (~1 min between starts)

    DB Row
    65x7 (slow w/ pauses)
    65x14 (normal)
    65x28 (cheating)

    Seated Side Lateral
    15x8x4
    (in ~4 min)

    Standing Side Lateral
    15x8x3
    8x8
    (in ~4 min)

    Pullups
    13

    BW~178 Morning

    Looks like I repeated the 10 sets of 5 Horizontal Row, but I used a different foot support which increased the difficulty slightly. I will stick with this foot support, I think; and try to make progress from here.

  14. #13
    Senior Member
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    Feb 2008
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    407
    Monday - October 15, 2012

    Front Squat
    (Power Clean 1st rep)
    45x6
    95x4
    135x2
    165x0...missed clean
    had a headache and quit...

  15. #14
    Senior Member
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    Feb 2008
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    407
    Tuesday - October 16, 2012

    Neck Press
    (I guess it's not a guillotine press since I have my feet on the ground)
    45x8
    95x8x8
    (in ~8 min)

    Pullup
    7
    7
    7
    7
    7
    4...
    3...
    4
    4
    [50 Total]
    (in ~10 min)

    Chest Supported(!) Rear Lateral
    15x8x4
    8x8x4
    (in ~8 min)

    Leg Lowering
    5,5
    5,5

    Horizontal Rows
    14

    Found a good way to have chest support for the rear laterals. Evidently, I was cheating some before because these were a bit harder! I like these a lot more though.

  16. #15
    Senior Member
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    Feb 2008
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    407
    Wednesday - October 17, 2012

    Hang Clean

    60x6
    90x5
    120x4
    135x6
    135x6
    135x6

    Deadlift
    185x3
    225x3
    275x2...
    285x1
    295x1

    Sicilian Crunch
    30x10
    30x10
    30x10
    30x10
    30x10
    (~1min rest)

    Pullups
    10...shoulder pain

    I hate deadlift. I need a new plan...I'm thinking work up to a heavy single and then hit the assistance hard.

  17. #16
    Senior Member
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    Feb 2008
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    407
    Monday - October 22, 2012

    Front Squat
    (Bodybuilder Style)
    45x6
    95x4
    135x2
    165x3
    120x6
    120x6
    120x6
    (~2 min rest between last three sets)

    Renegade Row
    30x5
    30x5
    30x5
    30x5
    30x5
    (~1 min rest between sets)

    Pullups
    15

    Couldn't work out a good spot to be able to get into clean grip for front squat (the rack I am now taking the bar out of is in the way of where I want my hands)...but I'm satisfied with being able to hold the front squat bodybuilder style. I felt it in my core a lot more than with clean grip.

  18. #17
    Senior Member
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    Feb 2008
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    407
    Tuesday - October 23, 2012

    Guillotine Press

    60x8
    105x8x8
    (in ~8 min)

    Pullup
    7
    7
    7
    7
    7
    4...
    4...
    3...
    2...
    2
    [50 Total]
    (in ~10 min)

    Snatch-Grip Behind-the-Neck Press (Power Snatch 1st Rep)
    60x10
    85x5
    110x5...
    didn't think the guillotine would take this much outta me, so I stopped

    Standing Side Lateral
    45x10 partials w/cheat
    45x10 partials
    30x10 w/cheat
    30x10 partials
    15x10
    15x8, 8x15

    BW~179 Morning

  19. #18
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    Feb 2008
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    407
    Friday - October 26, 2012

    Snatch-Grip Behind-the-Neck Press

    60x10
    85x5
    110x10
    90x5
    90x5
    90x5
    90x5
    90x5

    Horizontal Row
    7
    7
    7
    7
    7
    7
    7
    [49 Total]
    (in ~8 min)

    DB Row
    75x5 slow w/ pauses
    75x8 normal

    Standing Side Lateral
    15x20
    15x20
    15x20

    Pullups
    16

    BW~180 Morning

  20. #19
    Senior Member
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    Feb 2008
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    407
    Saturday - October 27, 2012

    Hang Clean

    60x6
    100x6
    145x6
    145x6
    145x6

    Front Squat
    100x5
    140x4
    170x3
    130x6
    130x6
    130x6

    Deadlift
    185x3
    225x2
    275x1
    305x1

  21. #20
    Senior Member
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    Feb 2008
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    407
    Monday - October 29, 2012

    Snatch-Grip Behind-the-Neck Press

    60x7
    80x5
    100x3
    120x10
    100x5
    100x5
    100x5
    100x5
    100x5

    Horizontal Row
    10
    10
    8...
    5...
    7
    4...
    3
    3
    [50 Total]
    (~1 min rest between sets)

    DB Row
    85x5
    85x5
    85x1x10
    (10s between starts for last 10 sets- so, rest pause)

    Seated Side Lateral
    15x8x6
    8x8x2
    (in ~8 min)

    Messed around with some lateral and row variations, trying to decide what to do for side laterals next. I think I've spent enough time on 8x8s.

  22. #21
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    407
    Tuesday - October 30, 2012

    Front Squat
    (Bodybuilder Style)
    60x6
    100x4
    135x3
    160x2
    180x3
    135x6
    135x6
    135x6

    Pullups
    17

  23. #22
    Senior Member
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    Feb 2008
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    407
    Wednesday - October 31, 2012

    Guillotine Press

    45x8
    115x8x6
    115x6
    115x4
    (sets w/ 115 done in ~8 min)

    Pullup
    7
    7
    7
    7
    7
    6...
    4...
    3
    2
    [50 Total]
    (in ~9 min)

    External Shoulder Rotation (Elbow on Knee)
    15x7

    I definitely need to start working my rotator cuff more because evidently they are a weakness. Also, I'm disappointed with both of my movements today.

  24. #23
    Senior Member
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    Feb 2008
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    407
    Sunday - November 4, 2012

    Snatch-Grip Behind-the-Neck Press

    60x10
    90x7
    110x4
    130x9.5...PR (9 rep pr, but breaks/ties everything up to 1 rep)
    110x5
    110x5
    110x5
    110x5
    110x5

    Hang Clean
    100x6
    120x4
    140x2
    155x6
    woulda liked to do two more sets of 155x6, but was running late for dinner plans

    Deadlift
    185x3
    225x2
    275x1
    315x1

    Horizontal Rows
    18

    Had a constant headache for like 3 days, so I missed a workout and combined some things in this one.

    Next week I'll go by feel for SG BTN Press with either 135x10 or 140x10, neither of which I should be confident of achieving...but we'll see which I choose to shoot for. Only two more weeks of SG BTN Press before I will likely switch to Military Press.

  25. #24
    Senior Member
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    Feb 2008
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    407
    Monday - November 5, 2012

    Front Squat
    (Bodybuilder Grip)
    60x6
    100x5
    135x4
    160x3
    185x3
    140x6
    140x6
    140x6

    Pullups
    18

  26. #25
    Senior Member
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    Feb 2008
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    407
    Tuesday - November 6, 2012

    Neck Press
    (Gonna start calling it neck press because my feet are on the ground)
    60x8
    100x8
    125x8x6
    125x6x2
    (last 8 sets in ~8 min)

    Pullup
    7
    7
    7
    7
    7
    6...
    4
    4
    [50 Total]
    (in ~9 min)

    Chest Supported Rear Lateral
    15x8x4
    8x8x4
    (in ~8 min)

    Inverted Rows (I was calling this horizontal row previously; inverted row seems to be a more popular name)
    10...
    something was wrong and I decided not to push it

    Began Peri-Workout Nutrition. I will note the days I use this protocol in the future and any changes to the protocol.

    Pre-Workout:
    Casein 1 scoop (23 protein)
    Whey 1 scoop (24 protein)
    Dextrose 52g
    Maltodextrin .5
    Glutamine 5g

    Workout:
    Maltodextrin .25 cup
    Glutamine 5g

    Post-Workout:
    Milk 1 cup
    Whey 1 scoop
    Casein 1 scoop
    Dextrose 104g
    Glutamine 5g

    I'm going to go ahead an do sets of 10 for pullups next week - been on 7s for too long without enough progress. As for the rear laterals, I may try them for one more week...but no progress means I need to change them soon. I'll keep the chest support though - it helps me keep them SO much more strict. I just may drop the 8x8 in 8 min for a while.

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