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
    Nuttin to it but to do it Chalky Palms's Avatar
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    Chalky's journal

    Whats up guys, startin up a log, hope to get some criticism

    21 years old, 6 feet tall, 205 lbs

    Doin a push pull right now

    split looks somethin like this
    push day 1- bb bench, inc db, cgbp or rgbp, db press or mil press

    pull day 1- deads, squat, gm's, bb rows low rows or chins, sldl, dc calves, good girl/bad girls, pull throughs

    push day 2- speed bench, some tri movement, some shoulder movement

    pull day 2- speed box squat, speed deads, some accessory work

    monday-push 1
    tuesday-pull day1
    wednesday-off
    thursday-push day 2
    friday- pull day 2

    I don't always follow the split, but thats pretty much it.

    current max lifts

    b-260
    s-290
    d-435
    Last edited by Chalky Palms; 11-30-2008 at 01:50 AM.

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  3. #2
    Nuttin to it but to do it Chalky Palms's Avatar
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    Start this off with my workout tonight, wanted to go heavy on deads but I only have 215 in plates at my house (home for break) so I did some speed work.

    back was tight, warmed up with 215x20 conventional

    sumo deads standing on a 2 inch block


    215x2
    rest
    215x2
    rest
    215x2
    rest
    215x2
    rest
    215x2
    rest
    215x2

    GM's
    215x5x3 good morning and good night for my lower back

    BB rows (as strict as I could make my form, back parallel to floor, bar to floor each rep)
    135x10x2
    185x5x2

    Bar curls

    110x5
    Last edited by Chalky Palms; 11-30-2008 at 01:51 AM.

  4. #3
    Nuttin to it but to do it Chalky Palms's Avatar
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    chest day

    flat bench BB
    warmup w/ bar
    135x5
    225x2
    235x2
    255x2 PR
    260x1 PR

    Inc DB press
    90x5x2
    90x4

    Seated french press
    105x5x2

    Overhead press standing
    95x5
    115x4
    135x3 shoulders were done by this point

    some static holds for grip with 315

    overall good workout
    Last edited by Chalky Palms; 12-01-2008 at 06:35 PM.

  5. #4
    Nuttin to it but to do it Chalky Palms's Avatar
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    ME deads and squats

    conventional deads
    135x10
    315x5
    405x2
    445x1 PR
    445x2 sumo

    Rack pulls knee level
    405x2
    495x1x2

    ATG narrow squats
    135x10 or so
    225x2
    245x2
    255x2
    265x1x2

    Facepulls ss. with pull throughs
    80x10
    100x10

    Wide grip pull ups w/ 5s negs
    BWx5
    BWx3

    some good girl/bad girls to finish
    Last edited by Chalky Palms; 12-02-2008 at 08:44 AM.

  6. #5
    Resolute -JM-'s Avatar
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    Nice progress already CP!

    Your numbers are very similar to my own. I will be watching

    Great work man!
    This is the true joy in life, the being used for a purpose recognized by yourself as a mighty one; the being thoroughly worn out before you are thrown on the scrap heap; the being a force of Nature instead of a feverish selfish little clod of ailments and grievances complaining that the world will not devote itself to making you happy - George Bernard Shaw

  7. #6
    Nuttin to it but to do it Chalky Palms's Avatar
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    Thanks man ^^

    My squat is poor right now due to the fact that I severely fractured my ankle last year and could do no leg work whatsoever. So right now I'm squatting the amount of a typical high schooler but it is progressing nicely now that I'm healed.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  8. #7
    Nuttin to it but to do it Chalky Palms's Avatar
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    heres a lil synopsis of my meals so far today:

    breakfast 8am- 6 egg whites, 1 bagel, cup orange juice

    noon- anpb on wheat toast, 2 slices, banana, water

    3pm- turkey and swiss on wheat, water

    7pm- tuna and light mayo with onions and chives, 1 slice of wheat bread, small caesar salad with tomato bread croutons, 1 slice of pineapple

    probably eat around 11 tonight and eat some cottage cheese before bed around 12-1
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  9. #8
    Nuttin to it but to do it Chalky Palms's Avatar
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    today

    bench assist

    Shoulder press standing

    135x5
    155x3
    155x2

    Speed bench
    160x3
    1 minute rest
    160x3
    1 minute rest
    160x3
    1 minute rest
    160x3
    1 minute rest
    160x3
    1 minute rest
    160x3
    1 minute rest
    160x3
    1 minute rest

    135x24 to finish

    JM press
    warmup w/ bar
    65x8x2

    Static holds w/ 405, 10 seconds each

    shoulder press db
    35x15x3 easy, just to loosen up at the end.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  10. #9
    Nuttin to it but to do it Chalky Palms's Avatar
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    squat and dead assist

    speed squats off 12" box


    205x3
    rest
    205x3
    rest
    205x3
    rest
    205x3
    rest
    205x3

    Conv. deads
    warmup
    315x10 strapless

    speed pulls no straps
    315x3
    rest
    315x3
    rest
    315x3
    rest
    315x3
    rest
    315x3
    rest
    315x3
    rest
    315x3

    zerchers, bottom up
    135x5
    185x3x3

    Behind back shrug
    135x10
    225x10x2

    DB row

    80x10
    90x5x2 coulda done more, gym was closing, thats all for tonight, food time
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  11. #10
    Nuttin to it but to do it Chalky Palms's Avatar
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    good day today

    Flat bench bb

    warmup
    245x2
    260x2 This is a PR but every workout I have from now on will be a PR so I'm not gonna post it anymore. The 260x1 last week went up painfully slow, these two shot up easy, and I had 3 but it was late in the gym and I don't trust a skinny asian kid with my life.
    225x6

    Incline DB, tried to do 95's but it was a ***** trying to get those mofos up to the starting position and I wore myself out with that. 90's it is.

    90x6,5,5

    RGBP on smithe


    195x6x2

    I was hungry and at risk of *****ting my pants from my earlier meal so I cut this short. Great day though.
    Last edited by Chalky Palms; 12-07-2008 at 08:52 PM.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  12. #11
    Nuttin to it but to do it Chalky Palms's Avatar
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    phew im tired, almost got in a fight with some indian guy when I got to the gym after he slammed his door into my car when he was getting in it. Luckily he did no damage but he got an earful from me, if he scratched my car there would be curry stains in the parking lot right now. anyway **** em, on with the workout

    deads
    315x5 to warmup
    405x5 conventional
    455x1 sumo

    squats atg

    135x10
    225x5
    275x2

    bb row
    135x10
    175x6 underhand
    185x5 overhand

    sldl

    225x5
    315x6
    335x4

    dc calves

    205x6

    was gonna do some ab/ad ductors but the usual sorostitutes like to chat there, next time.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  13. #12
    Nuttin to it but to do it Chalky Palms's Avatar
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    bench assist

    flat bench bb

    175x3
    1 minute rest
    175x3
    1 minute rest
    175x3
    1 minute rest
    175x3
    1 minute rest
    175x3
    1 minute rest
    175x3

    JM press
    70x10x2

    seated shoulder press bb
    135x5
    135x3
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  14. #13
    Nuttin to it but to do it Chalky Palms's Avatar
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    speed deads/ box squats

    deads conventional
    135x10
    225x5
    335x3
    rest
    335x3
    rest
    335x3
    rest
    335x3
    rest
    335x3
    rest
    335x3 sumo
    rest
    335x3 sumo
    rest
    225x10

    Box squats 18" wide stance
    135x5
    185x2x2
    205x3x2
    225x2x3

    zerchers
    135x5
    205x2x2

    db rows
    90x8x3 easy
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  15. #14
    Nuttin to it but to do it Chalky Palms's Avatar
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    ME bench day

    Incorporating some speed days into my routine has really helped my bench to keep increasing, I feel like I have a lot more power coming off my chest and the bar speed has definitely gone up. Got 260x3 pretty easy, funny to think I was having a hard time doing 235 in that range no more than a month ago.

    flat bench bb
    135x10
    185x3
    225x3
    245x2
    260x3
    260x2

    CGBP
    185x9
    185x6
    185x6

    Incline bb
    155x5x3

    Cooked up two beef sirloin patties and chopped em up on a skillet, mixed with some rice and salsa for dinner, I could eat that every night.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  16. #15
    Nuttin to it but to do it Chalky Palms's Avatar
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    ME squats and deads

    pre-workout meal- ribs and chicken strips, garden salad w/ ranch, french fries, all paid for by the gf's parents, gotta love it.

    deads conventional
    135xsomethin
    225xsomethin
    315x5
    405x3
    445x1x2 I love how as soon as I get 8 plates on the bar every eye in the gym starts to watch, it gets to be pretty annoying, what a gay gym.

    squats wide stance off a 14" box
    warmup
    135x10
    225x10
    265x3x2
    275x2
    225x7 narrow stance, paused, wipin the floor with my ass
    135x20x2

    BB row
    135x10
    175x8
    175x5

    ez bar curl
    95x10
    105x5
    Last edited by Chalky Palms; 01-10-2009 at 10:26 PM.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  17. #16
    Nuttin to it but to do it Chalky Palms's Avatar
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    started off with some sldl to warm up the hammies
    215x10x2

    100 rep deads
    conventional deads
    215x20x3 ha, who needs cardio
    sumo deads
    215x20x2

    squats narrow stance onto 10" block
    215x10x2

    Pull ups/Chin ups
    widegrip pronated
    bwx10
    close grip supinated
    bwx10
    repeat 2x

    T-bars
    215x30
    215x20
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  18. #17
    Senior Member
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    Nice log. Why do you keep it on DBB too?

  19. #18
    Nuttin to it but to do it Chalky Palms's Avatar
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    Quote Originally Posted by coldfire View Post
    Nice log. Why do you keep it on DBB too?
    thanks, wider range of feedback. Are you there too?

    todays liftin

    Flat bench
    135xsome
    225x4
    245x1
    305x1 vid posted
    285x2
    275x2
    255x5

    High Incline bb
    195x4
    195x3x2

    OH press standing
    135x5x4

    French press bb
    105x5x3
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  20. #19
    Nuttin to it but to do it Chalky Palms's Avatar
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    legs and back today

    Squats low bar
    warmup
    275x3
    295x3
    310x2
    225x15, wanted 20, all the pyramiding wore me out.

    SLDL
    225x10x3

    Calf raises w/ bar on back
    225x15x2

    Chins
    bwx10x2

    Bicep curls db
    45x5x2

    no deads today
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  21. #20
    WBB Team Captain Coke's Avatar
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    Numbers are solid man, this is only the beginning.

  22. #21
    Nuttin to it but to do it Chalky Palms's Avatar
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    Quote Originally Posted by CoCoa View Post
    Numbers are solid man, this is only the beginning.
    Thanks bro, and you are right, the best is yet to come
    -------------------------------------------------------------
    Max lifts as of 1/4/09
    bench-305
    deads-460 haven't maxed in about a month though
    squat-310x2
    -------------------------------------------------------------

    I was set on doing 315 tonight on bench, I even bought 20 more lbs in weight to do it, but I decided on some tri intensve work and speed bench instead. I've worked to a max single 2 bench days in a row, mainly due to the excitement of putting up 300 for the first time, but now I need to get back into my routine.

    Started with some cgbp
    225x8
    225x5x2
    Video



    Speed bench 50% of max

    155x3x8

    OH press standing
    155x3x3

    French press bb
    95x5x3
    Video


    60 rep raises (20 front, 20 side, 20 rear, no rest)
    10lbs in each hand
    Last edited by Chalky Palms; 01-05-2009 at 07:59 PM.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  23. #22
    Nuttin to it but to do it Chalky Palms's Avatar
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    high rep deads
    325x13
    325x10
    Video


    Squat
    275x5x4

    BB row, bar on floor for each rep

    175x10x2

    SLDL
    315x5x3

    chins
    bwx10x3

    BB curls
    115x5
    95x10x2
    Last edited by Chalky Palms; 01-06-2009 at 08:47 PM.
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  24. #23
    WBB Team Captain Coke's Avatar
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    Good job for both days bro.

  25. #24
    Nuttin to it but to do it Chalky Palms's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good job for both days bro.
    thanks my man!
    "Show me a good loser, and I'll show you a loser."

    Best Raw Lifts- B 315 S 405 D 555
    Workout Journal

  26. #25
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    Wow...conventional deads and SLDLs with that weight? Looks brutal, dude..nice work..

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