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. #226
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    07/06/13

    MONTH 3
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    130lbs x 3
    150lbs x 3
    170lbs x 3+ ( did 5 )

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes – 4 x12
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    -Tricep Pushdowns
    50lbs x 20
    50lbs x 15
    50lbs x 12
    50lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together.
    Last edited by Zorachus; 07-13-2013 at 11:08 AM.

  2. #227
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    07/07/13

    MONTH 3
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    100lbs WARMUP
    190lbs x 3
    220lbs x 3
    240lbs x 3+ ( did 6 )

    - Front Squat - 4x12 @ 50%
    135lbs x 12
    135lbs x 12
    135lbs x 12
    135lbs x 12

    - Leg Curls 5x15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    - Leg Extensions - 4x12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    Last edited by Zorachus; 07-07-2013 at 01:05 PM.

  3. #228
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    07/09/13

    MONTH 3
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 155
    50lbs x 5 = WARMUP
    100lbs x 3
    110lbs x 3
    120lbs x 3+ ( did 5 )

    - Dumbbell Miltary Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    15lbs x 8+4

    -Barbell Curls 4 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    50lbs x 8+4
    Last edited by Zorachus; 07-13-2013 at 11:08 AM.

  4. #229
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    07/11/13

    MONTH 3
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 265
    100lbs x 5 WARMUP
    170lbs x 3
    190lbs x 3
    210lbs x 3+ ( did 5 )

    - Bent Over Rows – 4 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Lat Pulldowns - 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Pull ups 3 x 5
    Last edited by Zorachus; 07-13-2013 at 12:42 AM.

  5. #230
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    07/13/13

    MONTH 3
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    140lbs x 5
    160lbs x 3
    180lbs x 1+ ( did 2 )

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes – 4 x12
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    -Tricep Pushdowns
    50lbs x 20
    50lbs x 15
    50lbs x 12
    50lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 07-13-2013 at 11:13 AM.

  6. #231
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    07/14/13

    MONTH 3
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    100lbs WARMUP
    200lbs x 5
    230lbs x 3
    250lbs x 1+ ( did 5 )
    Drop set @ 40% x 20reps

    - Front Squat - 4x12 @ 50%
    135lbs x 12
    135lbs x 12
    135lbs x 12
    135lbs x 12

    - Leg Curls 5x15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15
    35lbs x 15

    - Leg Extensions - 4x12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12
    Last edited by Zorachus; 07-16-2013 at 06:52 PM.

  7. #232
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    07/16/13

    MONTH 3
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 155
    50lbs x 5 = WARMUP
    110lbs x 5
    120lbs x 3
    130lbs x 1+ ( did 2 )

    - Dumbbell Military Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    15lbs x 8+4

    -Barbell Curls 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 6+2+2
    Last edited by Zorachus; 07-18-2013 at 07:01 PM.

  8. #233
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    07/18/13

    MONTH 3
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 265
    100lbs x 5 WARMUP
    180lbs x 5
    200lbs x 3
    220lbs x 1+ ( did 5 )

    - Bent Over Rows – 4 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Lat Pulldowns - 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Pull ups 3 x 5
    Last edited by Zorachus; 07-18-2013 at 07:11 PM.

  9. #234
    Senior Member Zorachus's Avatar
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    DELOAD Monday

    MONTH 3
    Wave4- 40%x5, 50%x5, 60%x5

    - 5/3/1 Bench Press - 1rep max is 210
    Bar x 5
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 300
    100lbs WARMUP
    110lbs x 5
    140lbs x 5
    170lbs x 5

    - Front Squat - 4x12 @ 50%
    135lbs x 12
    135lbs x 12
    135lbs x 12
    135lbs x 12

    - SUPERSET = Tricep Pushdowns + Pushups
    50lbs x 20 + Pushups x 15
    50lbs x 15 + Pushups x 12
    50lbs x 12 + Pushups x 10
    50lbs x 10 + Pushups x 8

  10. #235
    Senior Member Zorachus's Avatar
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    Wednesday - Workout C = Shoulders
    07/24/13

    MONTH 3
    Wave4 - DELOAD - 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 155

    50lbs x 5
    70lbs x 5
    90lbs x 5

    - Dumbbell Military Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12
    12lbs x 12
    12lbs x 12
    12lbs x 12
    15lbs x 8+4

    -Barbell Curls 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 6+2+2

  11. #236
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    07/25/13

    MONTH 3
    Wave4 - DELOAD- 40%x5, 50%x5, 60%x5

    - 5/3/1 Deadlift - 1rep max is 265
    100lbs x 5 WARMUP
    100lbs x 5
    120lbs x 5
    140lbs x 5

    - Bent Over Rows – 4 x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Lat Pulldowns - 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    - Pull ups 3 x 5

  12. #237
    Senior Member Zorachus's Avatar
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    Now to Month 4

    Moving on up

  13. #238
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    07/27/13

    MONTH 4
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 Bench Press - 1rep max is 215
    Bar x 5
    125lbs x 5
    145lbs x 5
    165lbs x 5+ ( did 6 )

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes – 4 x12
    15lbs x 12
    15lbs x 12
    15lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    55lbs x 20
    55lbs x 15
    55lbs x 12
    55lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 07-27-2013 at 10:03 AM.

  14. #239
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    07/28/13

    MONTH 4
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    100lbs X 5WARMUP
    140lbs x 5 WARMUP
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 8 )

    - Front Squat - 4x12 @ 50%
    140lbs x 12
    140lbs x 12
    140lbs x 12
    140lbs x 12

    - Leg Extensions - 4x15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    Last edited by Zorachus; 07-28-2013 at 10:47 AM.

  15. #240
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    07/30/13

    MONTH 4
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    90lbs x 5
    110lbs x 5
    120lbs x 5+ ( did just 5, hard time trying for 6th rep )

    - Dumbbell Military Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12 = Up Weight Month 6
    15lbs x 12
    15lbs x 12
    15lbs x 12
    20lbs x 8+4

    -Dumbbell Curls 4 x 10 = Up weight Month 6
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    Last edited by Zorachus; 07-30-2013 at 07:25 PM.

  16. #241
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    08/01/13

    MONTH 4
    Wave1- 65%x5, 75%x5, 85%x5+

    - 5/3/1 Deadlift - 1rep max is 275
    100lbs x 5 WARMUP
    160lbs x 5
    190lbs x 5
    210lbs x 5+ ( did 8 )

    - Bent Over Rows – 4 x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12

    - Lat Pulldowns - 4 x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Pull ups 3 x 5
    Last edited by Zorachus; 08-01-2013 at 04:48 PM.

  17. #242
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/03/13

    MONTH 4
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Bench Press - 1rep max is 215
    Bar x 5
    135lbs x 3
    155lbs x 3
    175lbs x 3+ ( did 4 )

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes – 4 x12
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    55lbs x 20
    55lbs x 15
    55lbs x 12
    55lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-03-2013 at 10:50 AM.

  18. #243
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    08/04/13

    MONTH 4
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    190lbs x 3
    220lbs x 3
    250lbs x 3+ ( did 6 )

    - Front Squat - 4x12 @ 50%
    140lbs x 12
    140lbs x 12
    140lbs x 12
    140lbs x 12

    - Leg Extensions - 4x15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    Last edited by Zorachus; 08-04-2013 at 09:41 AM.

  19. #244
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    08/06/13

    MONTH 4
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    100lbs x 3
    115lbs x 3
    130lbs x 3+ ( No more than 3, couldn't get a 4th )

    - Dumbbell Military Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12 = Up Weight Month 6
    15lbs x 12
    15lbs x 12
    15lbs x 12
    20lbs x 8+4

    -Dumbbell Curls 4 x 10 = Up weight Month 6
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    Last edited by Zorachus; 08-06-2013 at 07:12 PM.

  20. #245
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    08/08/13

    MONTH 4
    Wave2- 70%x3, 80%x3, 90%x3+

    - 5/3/1 Deadlift - 1rep max is 275
    100lbs x 5 WARMUP
    170lbs x 3
    200lbs x 3
    220lbs x 3+

    - Bent Over Rows – 4 x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12

    - Lat Pulldowns - 4 x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Pull ups 3 x 5

  21. #246
    Paul killxswitch's Avatar
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    I see you've turned the 3 month challenge into a 4 month challenge. How do you feel about the progress you've made? Admittedly I have not gone back to read every entry in your journal but I am very curious about your experience. I've read alot about 5/3/1 and BBB specifically but never tried it.

  22. #247
    Senior Member Zorachus's Avatar
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    Saturday -Workout A = Chest
    08/10/13

    MONTH 4
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Bench Press - 1rep max is 215
    Bar x 5 WARMUP
    50lbs x 5 WARMUP
    100lbs x 5 WARMUP
    145lbs x 5
    165lbs x 3
    185lbs x 1+ ( did 2 )

    - Dumbbell Bench Press - 4 x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12
    95lbs x 12

    - DB Flyes – 4 x12
    20lbs x 12
    20lbs x 12
    20lbs x 12
    20lbs x 12

    -Tricep Pushdowns
    55lbs x 20
    55lbs x 15
    55lbs x 12
    55lbs x 10

    - Pushups
    1 x 15
    1 x 12
    1 x 10
    1 x 8

    Do Super-sets with the Triceps + Pushups together
    Last edited by Zorachus; 08-10-2013 at 10:16 AM.

  23. #248
    Senior Member Zorachus's Avatar
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    Sunday -Workout B = Squat
    08/11/13

    MONTH 4
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Squats Using Powertec Workbench - 1rep max is 310
    Bar X 5 WARMUP
    100lbs X 5WARMUP
    150lbs x 5 WARMUP
    210lbs x 5
    240lbs x 3
    265lbs x 1+ ( did 6 )

    - Front Squat - 4x12 @ 50%
    140lbs x 12
    140lbs x 12
    140lbs x 12
    140lbs x 12

    - Leg Extensions - 4x15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    70lbs x 15
    Last edited by Zorachus; 08-12-2013 at 06:56 PM.

  24. #249
    Senior Member Zorachus's Avatar
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    Tuesday - Workout C = Shoulders
    08/13/13

    MONTH 4
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 OH Press - 1rep max is 160
    Bar x 5 WARMUP
    50lbs x 5 = WARMUP
    110lbs x 5
    120lbs x 3
    135lbs x 1+ ( did 2 )

    - Dumbbell Military Press 4 x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12
    35 DB x 12

    - Side Laterals 4 x 12 = Up Weight Month 6
    15lbs x 12
    15lbs x 12
    15lbs x 12
    15lbs x 12

    -Dumbbell Curls 4 x 10 = Up weight Month 6
    25lbs x 10
    25lbs x 10
    25lbs x 10
    25lbs x 10
    Last edited by Zorachus; 08-13-2013 at 06:14 PM.

  25. #250
    Senior Member Zorachus's Avatar
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    Thursday - Workout D = Deadlift
    08/15/13

    MONTH 4
    Wave3- 75%x5, 85%x3, 95%x1+

    - 5/3/1 Deadlift - 1rep max is 275
    100lbs x 5 WARMUP
    180lbs x 5
    210lbs x 3
    230lbs x 1+ ( did 4 )

    - Bent Over Rows – 4 x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12
    55lbs x 12

    - Lat Pulldowns - 4 x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Pull ups 3 x 5
    Last edited by Zorachus; 08-15-2013 at 06:25 PM.

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