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. #351
    Senior Member Zorachus's Avatar
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    Workout - D3
    Deadlift - Tuesday - 03-04-14

    - Deadlift = 305lbs 1RM - 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 5
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    200lbs x 5
    230lbs x 3
    260lbs x 1+ ( did 5 )

    - Straight leg standing Deadlift = 5 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    - Bent over rows @ 5 x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10
    65lbs x 10

    - Face Pulls
    35lbs x 10
    35lbs x 10
    35lbs x 10
    Last edited by Zorachus; 03-04-2014 at 06:05 AM.

  2. #352
    Senior Member Zorachus's Avatar
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    Workout - A4 - DELOAD
    Bench Press - Thursday - 03-06-14
    Month 2

    - Bench Press = 215lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x5
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    WARMUP = 100lbs x 3
    80lbs x 5
    100lbs x 5
    120lbs x 5

    - Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - T-Bar Rows 5 x 10 ( 4 seconds slow down )
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10

    - Dips 3 x 10 ( 4 seconds slow down )
    BW x 10
    BW x 10
    BW x 10

  3. #353
    Senior Member Zorachus's Avatar
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    Workout - B4 - DELOAD
    Squats - Saturday - 03-08-14
    Month 2


    - Squats = 330lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x 5
    WARMUP = Bar x 3
    WARMUP = 100lbs x 3
    WARMUP = 150lbs x 3
    120lbs x 5
    150lbs x 5
    180lbs x 5

    - Front Squat = 50% @ 5 x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10
    150lbs x 10

    - Leg Curls 35lbs x @ 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    Last edited by Zorachus; 03-08-2014 at 07:49 AM.

  4. #354
    Senior Member Zorachus's Avatar
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    Workout - C4 - DELOAD
    OH Press - Saturday - 03 - 10 -14
    Month 2

    - OH Press = 155lbs 1RM - DELOAD - 40% x 5, 50% x 5, 60% x 5
    WARMUP = Bar x 3
    WARMUP = 50lbs x 3
    60lbs x 5
    70lbs x 5
    80lbs x 5

    - Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    - Upright Rows 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    -Chin ups 3 sets to Failure ( 7 reps )
    BW X 8
    BW X 7
    BW X 56

  5. #355
    Senior Member Zorachus's Avatar
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    Beyond 5/3/1 Program 1.2
    Extreme Training Demands Extreme Results

    http://www.t-nation.com/workouts/beyond-531-program-1-2

  6. #356
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.1 - Sunday 03-16-14
    SQUATS

    - Squats - 315lbs = TM @ 70% x 3 80% x 3 90% x 3
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    200lbs x 3
    225lbs x 3
    255lbs x 3+ ( did 10 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-23-2014 at 09:01 AM.

  7. #357
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.2 - Tuesday 03-18-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 70% x 3 80% x 3 90% x 3
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    170lbs x 3
    200lbs x 3
    220lbs x 3+ ( did 5 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-23-2014 at 09:02 AM.

  8. #358
    Senior Member Zorachus's Avatar
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    Month 1
    Week 1.3 - Thursday 03-20-14
    BENCH PRESS

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Bench Press - 205lbs = TM - 70% x 3 80% x 3 90% x 3
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 5
    130lbs x 3
    150lbs x 3
    165lbs x 3+ ( did 5 )

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-24-2014 at 05:51 AM.

  9. #359
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Monday 03-24-14
    OH PRESS

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - OH Press - 145lbs = TM @ 70% x 3 80% x 3 90% x 3
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    90lbs x 3
    105lbs x 3
    120lbs x 3+ ( did 5 )

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-25-2014 at 08:47 PM.

  10. #360
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Wednesday 03-26-14
    SQUATS

    - Squats - 315lbs = TM @ 65% x 5 75% x 5 85% x 5+
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    180lbs x 5
    210lbs x 5
    240lbs x 5+ ( did 10 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-26-2014 at 05:43 AM.

  11. #361
    Senior Member Zorachus's Avatar
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    Month 1
    Week 2 - Friday 03-28-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 65% x 5 75% x 5 85% x 5+ TM x PR*
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    175lbs x 3
    200lbs x 3
    230lbs x 3+ ( did 5 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 03-30-2014 at 07:51 AM.

  12. #362
    Senior Member Zorachus's Avatar
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    Walk 2 miles

    5 sets of 10 sprints carrying 25lbs

  13. #363
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Monday 03-31-14
    BENCH PRESS

    - Bench Press - 205lbs = TM - 65% x 5 75% x 5 85% x 5 TM x PR*
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 5
    120lbs x 5
    140lbs x 5
    155lbs x 5+ ( did 7 )

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 03-31-2014 at 05:39 AM.

  14. #364
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    Quote Originally Posted by Zorachus View Post
    Walk 2 miles

    5 sets of 10 sprints carrying 25lbs

    Sounds fun

  15. #365
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Wednesday 04-02-14
    OH PRESS

    - OH Press - 145lbs = TM @ 65% x 5 75% x 5 85% x 5+
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    80lbs x 5
    100lbs x 5
    110lbs x 5+ ( did 8 )

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-02-2014 at 05:52 AM.

  16. #366
    Senior Member Zorachus's Avatar
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    Month 1
    Week 3 - Friday 04-04-14
    SQUATS

    - Squats - 315lbs = TM @ 75% x 5 85% x 3 95% x 1+
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    240lbs x 3
    270lbs x 1+ ( did 8 )

    - Bench Press - 205lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 04-04-2014 at 05:55 AM.

  17. #367
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Monday 04-07-14
    DEADLIFT

    - DEADLIFT - 300lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 5
    230lbs x 3
    255lbs x 1+ ( did 3 )

    - OH Press - 145lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    95lbs x 5
    75lbs x 5
    55lbs x 5

    - Hammer Dumbbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-07-2014 at 05:49 AM.

  18. #368
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Wednesday 04-09-14
    BENCH PRESS

    - Bench Press - 205lbs = TM - 75% x 5, 85% x 3, 95% x 1+
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 5
    140lbs x 5
    155lbs x 3
    175lbs x 1+ ( did 2 )

    - Squats - 315lbs = TM - 7 sets x 5 @ 75% (60 sec. rest b/t sets)
    WARMUP = 90lbs x 5
    WARMUP = 140lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5
    210lbs x 5

    - Chin ups = 5 sets x 5 reps
    5 x BW
    5 x BW
    5 x BW
    5 x BW
    5 x BW

    - Tricep Pushdown = 100 Total Reps
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    40lbs x 20
    Last edited by Zorachus; 04-09-2014 at 05:45 AM.

  19. #369
    Senior Member Zorachus's Avatar
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    Month 1
    Week 4 - Friday 04-11-14
    OH PRESS

    - OH Press - 145lbs = TM @ 75% x 5, 85% x 3, 95% x 1+
    Bar x 5 = WARMUP
    50lbs x 5 = WARMUP
    95lbs x 5
    110lbs x 3
    125lbs x 1+ ( did 4 )

    - DEADLIFT - 300lbs = TM @ 7 sets x 3 @ 75% (60 sec. rest b/t sets)
    WARMUP = 100lbs x 5
    WARMUP = 150lbs x 5
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3
    200lbs x 3

    - Barbell Curls = 5 sets x 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Face Pull = 100 Total reps
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    30lbs x 20
    Last edited by Zorachus; 04-11-2014 at 05:44 AM.

  20. #370
    Senior Member Zorachus's Avatar
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    Going to try a brand new workout, take a break from the 5/3/1
    http://www.aworkoutroutine.com/the-m...rkout-routine/

  21. #371
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 04-14-14

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press
    3 sets of 6-8 reps.
    120lbs x 8
    120lbs x 8
    120lbs x 8
    2-3 minutes rest between sets.

    - Rows
    3 sets of 6-8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 8-10 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    1-2 minutes rest between sets.

    - Lat Pull-Downs
    3 sets of 8-10 reps.
    70lbs x 10
    70lbs x 10
    70lbs x 10
    1-2 minutes rest between sets.

    - Lateral Raises
    2 sets of 10-12 reps.
    10lbs x 12
    10lbs x 12
    1 minute rest between sets.

    - Triceps Press-Downs
    2 sets of 10-12 reps.
    50lbs x 12
    50lbs x 12
    1 minute rest between sets.

    - Dumbbell Curls
    2 sets of 10-12 reps.
    20lbs x 12
    20lbs x 12
    1 minute rest between sets.

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