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
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    Nickp8's Road to Recovery

    I am starting this log to track the progress of my recovery. I broke my leg in september (spiral fracture in the fibula right above my ankle) and have had 2 surgeries since then.I just got off crutches a few days ago. Before my injury I was using the 5/3/1 program with great results, so I will continue with that. No squats yet because I have no range of motion in my ankle. Also I will be starting with rack pulls and working my way down to the floor with the progress of my ankle mobility.

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  3. #2
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    Deadlift/ Military Press Day 11/13:

    Rack Pulls
    135x20
    225x12
    315x5
    370x5
    395x5
    420x12 (left some in the tank since it was my first day pulling in 2 months)

    Mil. Press
    125x5
    135x5
    145x8

    Pull Ups
    4x10

    DB Rows
    100x10
    125x10
    150x8
    150x6
    180x6

    Lateral Raises ss w/ Band Pull Aparts
    3x12

  4. #3
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    Bench Day 11/16

    Bench
    245x3
    265x3
    285x9 (getting closer to where I was...305x10 before I broke my leg)

    Floor Press w/ Fat Grips
    185x10
    185x10
    185x10
    225x10
    225x10

    Pull Ups
    3x10

    Lat Pull Downs
    3x10

    DB Shrugs
    100x20
    125x15
    150x12

    I am going to try and box squat on wednesday with a real wide stance. I typically squat with a pretty close stance and high bar, but my ankle doesn't have the flexibilty to do that.

  5. #4
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    Physical Therapy 11/17

    A bunch of useless stuff including stepping up and down on fake stairs, it really seems like the therapist doesn't know what she is doing. Since I didn't feel like I got anything out of it I went home and did some stretches and other movements with light bands. Curious to see how squating will work out tommorow.

  6. #5
    WBB Team Captain Coke's Avatar
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    Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.

  7. #6
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    Quote Originally Posted by CoCoa View Post
    Sorry to hear about your plight, wish you the best with the efforts in here as you make a more complete recovery.
    Thanks for your kind words, the doctors said I will get all my strength and range of motion back so I'm not to worried about it. They said it will take about 6 weeks, I just need to keep working hard.

  8. #7
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    Physical Therapy 11/18

    A bunch of stretching and band work for my ankle.
    Iced it for 20 minutes.

    Going to try and squat in a little bit.

  9. #8
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    Squat Day 11/18

    Box Squats

    Bar x20
    135x15
    135x15
    135x10
    185x10
    225x6
    225x6

    This was my first day squating since I broke my leg in September, Overall I was suprised how easy the weight felt and there was no pain in my ankle or around the break, but the pain in my quads was insane. It felt like I was getting stabbed. I guess that's what happen when you don't use a muscle for a few months.

    Hamstring Curls
    4x10 (really light just tried to get the blood flowing in my right leg)

    Calf Raises
    2x10 (right leg only, basically just used this as a weighted stretch)

    Back Raises
    5x12

    Next week I will pick up the pace a little more on legs.

  10. #9
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    Mil. Press/Deadlift Day 11/19

    Pull Ups
    4x10

    Rack Pulls (just below the knee)
    135x15
    225x10
    315x5
    495x3
    420x3
    455x3
    495x1
    545x5

    Went heavier than I was supposed to but I want to know where I'm at, the weight felt good but it's not where it was.

    Mil. Press
    135x3
    145x3
    155x10

    DB Rows
    100x15
    150x12
    150x10
    180x8
    180x8

    Lat. Raises ss w/Fat Grip DB Curls and Band Pull Aparts
    3x12

    Band Pushdowns
    3x30 w/ light band

    The ankle is feeling better every day, but I need to remind myself to be patient and not push to hard.
    Last edited by nickp8; 11-19-2009 at 11:28 PM.

  11. #10
    WBB Team Captain Coke's Avatar
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    Fine numbers with the squats after the mishap...looks good overall for you Nick.

  12. #11
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    11/21

    Cardio
    Step Mill 25 min.
    Stretched my ankle and calf
    Foam Rolled Calf
    Iced ankle for 20 min.

    Feels a little stiff after working on it, but my range of motion is definately improving.

  13. #12
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    Bench 11/23

    Bench Press
    135x25
    185x15
    225x5
    245x5
    275x3
    305x1
    335x1
    355x1

    Wanted to see where my bench is since my injury. I had about 20lbs. left in me so I am still not back to where I was, but I am getting closer.

    Floor Press w/ Fat Grips
    225x10
    225x10
    225x10
    225x10

    Pull Ups
    5x8

    DB Rows
    100x12
    150x10
    150x8
    180x5
    180x5

    I am back to my normal weight but I definately have some extra body fat and less mass on my legs. I also went to physical therapy this morning and I am definately making good progress there, so all is well.

  14. #13
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    11/26 Back and Bi's

    Got to lift with Tom M. today since he was in town for Thanksgiving.

    Lat Pull Downs
    Pull Ups
    DB Rows
    Hammer Strength Rows
    Hammer Curls

    Don't really remeber the sets and reps, nothing to crazy though. Happy Thanksgiving everyone.

  15. #14
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    Mil. Press 11/27

    Mil. Press
    135x5
    155x3
    185x12

    Close Grip Bench w/ Fat Grips and Doubled Mini Bands
    135x15
    185x12
    225x12

    DB Tricep Rollovers
    50x20
    50x20
    50x20

    Chest Supported Rows
    90x30
    90x20
    90x15

    Band Pull Aparts
    3x20

    Completely aimless workout tonight I have no idea why I did what I did. I was supposed to doRack Pulls but my ankle has been throbbing so I decided to be smart and not do anything to make it worse.

    If anyone knows how to put videos on here from a blackberry let me know and I will start putting up videos.

  16. #15
    WBB Team Captain Coke's Avatar
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    Workouts are looking nice man.

  17. #16
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    Squats 11/29

    Box Squats
    135x15
    135x12
    185x12
    225x12
    275x12
    315x12

    Squats felt really good tonight. This is only my second time squating since I broke my leg, but my strength was ok which was suprising. This was by far the thing I have been the most worried about, so I am definately happy with my progress.

    Leg Press
    3x15

    Hamstring Curls w/ Bands
    3x15

    Back Raises
    3x20

  18. #17
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    Bench 11/30

    Bench Press
    235x5
    255x5
    275x14 (one off my PR)

    Incline DB Press
    100x10
    100x10
    100x10
    100x10
    100x10

    Pull Ups
    Bw+20x10
    Bw+20x8
    Bw+20x5
    Bw+20x5
    Bw+20x5
    Bw x15

    DB Rows
    100x12
    180x6
    180x6

    Push Downs
    3x30

    Abs
    3x10

    Body weight today was 246.

  19. #18
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    Physical Therapy 12/1

    Bike 20 min.
    Ankle mobility and strengthening w/ bands
    Calf Raises
    Ice 20 min.

    It's coming along but I still have a limp and it still gets very sore at the end of the day. Also stretched out my chest and shoulders really good today because they were sore as hell from last nights workout.

  20. #19
    WBB Team Captain Coke's Avatar
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    Solid training overall bro.

  21. #20
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    Thanks Cocoa, it's not where I want to be but I am getting closer.

  22. #21
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    Squats 12/2

    Box Squats
    135x20
    185x15
    225x6
    275x6
    315x3
    365x3
    405x3

    Shut it down there, I had a little left in me but as you can see in my logs I am jumping up weights very fast and don't want to hurt my progress. I also tried to squat without a box witgh just the bar. I am very close to being able to do that, I just need my ankle to loosen up just a little more.

    Power Squats
    2ppsx20
    3ppsx15
    4ppsx12
    5ppsx10
    6ppsx8

    Stiff Leg DL's w/ DB's
    100x12
    100x12
    100x12
    100x12

    Back Raises
    3x20

    Bike
    20 min. (more of a prolonged cool down than cardio)

  23. #22
    WBB Team Captain Coke's Avatar
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    Pulled off a great leg day Nick.

  24. #23
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    Quote Originally Posted by CoCoa View Post
    Pulled off a great leg day Nick.
    Thanks for the support Coke. I appreciate you checking out my log.

  25. #24
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    Mil. Press/ Deadlift 12/4

    Military Press
    135x12
    155x3
    185x3
    225x3

    Rack Pulls (3 or 4 inches below the knee, belt only)
    225x8
    315x6
    405x5
    495x3
    545x1
    600x1

    This was supposed to be my 3 rep week with 5/3/1, but I was feeling good and wanted to lift some heavier weight.

    Pull Ups
    6x10

    DB Rows
    150x8
    150x8
    150x8

    Lateral Raises ss w/ Front Raises
    20x15
    20x15

    DB Curls
    2x12

    BB Curls (4 different grips no rest in between)
    105x8,8,8,8

  26. #25
    WBB Team Captain Coke's Avatar
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    Super session dude, like them numbers.

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