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
    Moderator Matthew Bryduck's Avatar
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    My offseason training - competitive bodybuilder

    Hi everyone,

    I'm currently in my offseason for the Dexter Jackson bodybuilding competition in August. I will be logging my training schedule, workouts and meals upon request. About four months out (around the end of April) ill be switching gears into competition preparation. If you have any questions or comments feel free to post.

    Matt

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  3. #2
    Moderator Matthew Bryduck's Avatar
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    Tuesday (1/82013) Back training:

    Super wide grip pullups assisted with a band
    4 sets of 10-15 reps
    Wide Lat pull downs
    4 sets of 20 reps
    Cable Lat pullovers
    4 sets of 20 reps
    Seated Close grip rows
    4 sets of 20 reps
    Seated wide neutral grip rows
    4 sets of 20 reps
    Rack pulls
    135 for 10 reps, 225 for 10 reps, 315 for 10 reps, 405 for 10 reps

    Very good training day without must rest between sets.

  4. #3
    Moderator Matthew Bryduck's Avatar
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    Wednesday (1/09/2012) Delt Destruction:

    Behind the neck seated barbell press
    open bar for 25 reps, 95lbs for 20 reps, 135lbs for 15 reps, 155lbs for 12 reps, 135lbs for 12 reps, 135lbs for 10 reps dropped to 95lbs for 10 reps
    Single arm rear delt fly
    4 sets of 20 reps
    Seated lateral raises
    10 sets of 10 reps with 20secs rest between sets
    Hammer strength seated press
    1 45lbs plate each side for 20 reps, 70lbs each for 15 reps, 90lbs each side for 10 reps then dropped to 45lbs each side for 10 reps
    Rear delt laterals on the pec deck
    4 sets of 20
    Seat Lateral raise machine
    3 sets of 20, 2 sets with 25 reps where the last 5 reps were forced reps and I might have thrown in partials after those 5 reps

    Shoulders were my weak point, but I've been hammering them twice a week for about 3 months now. I'm really starting to make good progress on them which makes me excited!

  5. #4
    Moderator Matthew Bryduck's Avatar
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    Chest (1/10/2013) workout:

    Smith machine incline bench press (incline bench was taken)
    135lbs for 20 reps, 185lbs for 20 reps, 225lbs for 15 reps, 275lbs for 12 reps, 135lbs for 20 reps
    Cable fly
    4 sets of 20 reps
    Incline Bench machine (I've never used it before and figured it would be a good stimulus)
    45lbs each side for 20 reps, 70lbs each side for 15 reps and 5 partials, 90lbs for 15 reps, 90lbs for 15 reps and dropped to 45lbs for 10 reps
    Smith machine narrow grip flat bench
    135lbs for 20 reps, 155 for 20 reps, 175 for 15 reps, 135 for 20 reps with the last 5 reps my training partner pushing down on the negative portion of the rep
    Pec deck fly
    5 sets of 20 reps

    You know you had a good training day when come home and fall asleep after eating a meal.
    Last edited by Matthew Bryduck; 01-10-2013 at 04:36 PM.

  6. #5
    Moderator Matthew Bryduck's Avatar
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    Hamstring (1/11/13) workout

    Glute hamstring raises
    5 sets of 15 to 20 reps
    45 degree back extension w/ toes pointed out
    (for this exercise I really try and stretch the hamstring and flex and squeeze my glute on the way)
    4 sets of 20 reps
    Single leg hamstring curl
    4 sets 20 reps with 5 to 10 partials with each set
    Hip abductor machine
    4 sets 20 reps sitting straight up and 10 to 15 reps leaning back
    Seated hamstring curls
    3 sets of 20 to 30 reps with muscle occlusion on the 4th set
    Glute bridges
    4 sets 20 reps with a 10 to 20 second hold at the top of the last rep

    I recently added a Hamstring day to my rotation due to them being another one of my weak body parts. Lately I've been really learning how squeeze the muscle in certain movement and I'm definetly improving the mind to muscle connection.

  7. #6
    Moderator Matthew Bryduck's Avatar
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    Calves (1/11/13)

    Standing calve raise machine
    4 or 5 sets of 20 reps
    Seated calve raises
    4 sets of 20

    Last week I added 3 sessions of calve training before my actual workouts. Lets see if I can get them to grow an inch bigger before I step on stage.

  8. #7
    Moderator Matthew Bryduck's Avatar
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    Arms (01/12/13)

    1a. Tricep rope push downs
    4 sets of 20 reps
    1b. Lying cable curl 21s
    4 sets of 21 reps

    2a. Seated overhead cable rope tricep extensions
    4 sets of 20-25 reps
    2b. Lying high pulley bicep curls
    4 sets of 25 reps w/last 5 being forced reps

    3. Single arm machine preacher curls
    3 sets of 20 reps and 4 sets had a total of 40 reps due to 3 drops

    4. Reverse grip cable tricep extensions superset with regular grip
    4 sets of 20 reps in reverse and 10 reps regular

  9. #8
    Moderator Matthew Bryduck's Avatar
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    Delts (1/13/2013)

    Behind the neck seated barbell press
    open bar for 25 reps, 95lbs for 20 reps, 135lbs for 20 reps, 135lbs for 15 reps, 135lbs for 12 reps, 135lbs for 12 reps dropped to 95lbs for 10 reps

    Single arm rear delt fly
    4 sets of 20 reps

    Seated lateral raises
    10 sets of 10 reps with 20secs rest between sets

    Hammer strength seated press
    1 45lbs plate each side for 20 reps, 70lbs each for 15 reps, 90lbs each side for 15 reps then dropped to 45lbs each side for 10 reps

    Chest supported Rear delt raises
    (on a bench at 30 degree incline)
    4 sets of 20 reps

    Seat Lateral raise machine
    5 sets of 30 reps with last 5 were partials

  10. #9
    Moderator Matthew Bryduck's Avatar
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    Progress delt pic
    Attached Images Attached Images

  11. #10
    Moderator Matthew Bryduck's Avatar
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    Calves (1/13/2013)

    Donkey calve raises
    4 sets of 15-20 reps

    Seated calve raises
    4 sets of 20 reps


    On this day, I went heavier than usual and really squeezed at the top of each rep. Lets see if I can make some progress, with me changing up my calve training.
    Last edited by Matthew Bryduck; 01-14-2013 at 09:23 PM.

  12. #11
    Moderator Matthew Bryduck's Avatar
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    Legs (1/14/2013)

    Leg extensions
    4 sets of 20-30 reps

    Seated hamstring curls
    4 sets of 20 reps

    Squats
    4 sets of 20 reps

    Hack squats
    3 sets of 20 reps

    Leg extensions
    3 sets 20 reps with a 4 set utilizing muscle occlusion

    Today, I focused mainly on the quads, but I been having a hard time making my hamstrings sore. So I experimented with fatiguing my hamstrings before squatting.

  13. #12
    Moderator Matthew Bryduck's Avatar
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    Back (1/15/13)

    Band assisted wide grip pullups
    5 sets of 10-20 reps

    Seated wide neutral grip rows
    4 sets of 20

    Wide grip lat pull downs
    4 sets of 20 reps

    Cable lat pull overs
    4 sets of 20 reps

    Chest supported reverse grip machine rows
    4 sets of 20 reps

    My main focus for the next four months will be to add as much width as I can to my back. Overall, it was a good training day and I left feeling thrashed.

  14. #13
    Moderator Matthew Bryduck's Avatar
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    Calves (1/15/13)

    Donkey calve raises
    4 or 5 sets of 20 reps

    seated calve raises
    4 sets of 20 reps

  15. #14
    Moderator Matthew Bryduck's Avatar
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    Shoulders (1/16/2013)

    Single arm rear delt cable flys
    4 sets of 20 reps

    Single arm cable laterals
    10 sets of 15 reps

    Smith machine Behind the neck presses
    135lbs for 20 reps, 155lbs for 20 reps, 155lbs for 15 reps, 155lbs for 10 reps drop to 135lbs of 6 reps drop to 115lbs for 5 reps drop to 95lbs for 10 reps

    Bent over rear delt raises
    5 sets of 20 -25 reps

    Seated Machine laterals
    5 sets of 25-30 reps

    In this workout my main focus on this workout was to bring up medial and rear delt.The reason behind this is to create that illusion of a wide and complete delt, for a great competition stage presence.

  16. #15
    Moderator Matthew Bryduck's Avatar
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    Chesticles (1/17/2013)

    Incline Bench
    95lbs for 20 reps 135lbs for 20 reps, 225 for 10 reps for two sets, 225lbs for 12 reps drop down to 135lbs for 10 reps

    Incline bench cable flys
    (set bench to 30 degrees)
    4 sets of 12-15 reps

    Hammer Strength inline isolateral bench
    45lbs on each side for 20 reps, 70lbs on each side for 15, 90lbs on each side for 10 reps and 5 partials, 90lbs on each side for 10 reps drop down to 70lbs for 8 reps drop down to 45lbs for 10 reps

    Standing cable flys
    4 sets of 20 reps

    Decline smith machine bench
    155lbs for 15-20 reps, 155lbs for 15-20 reps, 2 sets of 135lbs for 15-20 reps

    Extreme Pump!!!

  17. #16
    Moderator Matthew Bryduck's Avatar
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    Calves (1/17/2013)

    Donkey calve raises
    5 sets of 20 reps

    Seated calve raises
    4 sets of 20 reps

  18. #17
    Moderator Matthew Bryduck's Avatar
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    Hamstrings (1/18/2013)

    weak point training
    seated laterals
    4 sets till failure

    Seated Hamstring curls
    6 sets of 20-30 reps

    Single Leg curls
    4 sets of 25-30 reps with the last 5 to 10 reps were partials

    Abductor machine
    4 sets of 20 sitting up and 10 leaning back

    45 degree extensions (treated these like stiff leg deads)
    4 sets of 20 reps

    Prone leg curl 21s
    4 sets of 21 reps

    Glute Bridges
    4 sets of 20 with a 10 sec static hold at the end
    Last edited by Matthew Bryduck; 01-21-2013 at 10:04 AM.

  19. #18
    Moderator Matthew Bryduck's Avatar
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    Guns (1/19/2013)

    Weakpoint training
    Band assisted Pullups
    4 sets till failure
    seated laterals
    4sets till failure

    1a. Tricep rope push downs
    4 sets of 20 reps
    1b. Lying cable curl 21s
    4 sets of 21 reps

    2a. Seated overhead cable rope tricep extensions
    4 sets of 20-25 reps
    2b. Lying high pulley bicep curls
    4 sets of 25 reps w/last 5 being forced reps

    3a. Single arm machine preacher curls
    3 sets of 20 reps and 4 sets had 3 drops with 40 reps total
    3b. Cable Straight bar tricep push downs super set with single arm tricep ext
    4 sets of 20 reps on the straight bar with 10 reps on each arm for the superset
    Last edited by Matthew Bryduck; 01-21-2013 at 10:04 AM.

  20. #19
    Moderator Matthew Bryduck's Avatar
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    Shoulders (1/20/2013)

    Weak point training
    Seated Calve raises
    4 sets of 20 reps
    donkey calve raises superset with bodyweight standing calve raises
    4 sets of 10 to 15 reps

    Single arm rear delt cable flys
    4 sets of 20 reps

    Single arm cable laterals
    10 sets of 15 reps

    Smith machine Behind the neck presses
    135lbs for 20 reps, 3 sets of 155lbs for 12 reps

    Bent over rear delt raises

    4 sets of 20 reps

    Seated Machine laterals
    4 sets of 25-30 reps
    Last edited by Matthew Bryduck; 01-21-2013 at 10:09 AM.

  21. #20
    Moderator Matthew Bryduck's Avatar
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    Quads (1/22/2013)

    Seated Hamstring Curls
    5 sets of 20-30 reps

    Squats
    5 sets of 20 reps 135,225,225,225,225 (ouch, what a ball buster)

    Leg Press
    3 sets of 6 plates on each side for 15 reps drop to 4 plates on each side for 10 reps drop to 2 plates on each for 10 reps
    (vomitfest)

    Leg Extensions
    3 sets of 30 reps with the last 10 reps with pressure applied to the negative of each rep

    Definitely one of those days where I had to really push myself through this workout. As my legs get bigger/stronger the more I have to push these leg days. I'm shooting for 30 in legs when I step on stage. TIME TO HAMMER THE THROTTLE!
    Last edited by Matthew Bryduck; 01-22-2013 at 07:49 PM.

  22. #21
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    Lotsa work in here!

  23. #22
    Wannabebig Member starkcb's Avatar
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    When you do the single arm delt fly do you start to pull the cable from behind your body or in front.

  24. #23
    Moderator Matthew Bryduck's Avatar
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    Chris,

    In front of your body!

  25. #24
    Moderator Matthew Bryduck's Avatar
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    Cannon Ball Delts (1/23/2013)

    Single Arm Rear delt reverse flys (wow thats a long name! This by far is the best rear delt exercise I've ever found. No other exercise hits the rear delt like this one)
    4 sets of 20 reps on each arm

    Behind the neck smith machine seated press
    1 set open bar 25 reps, 95lbs 25 reps, 135lbs 20 reps, this where i started my working sets 3 sets of 155 for 12-15 reps, dropset 155lbs for 10 reps, 135lbs for 6 reps, 115lbs for 5 reps, 95lbs for 10 reps

    Seats strict dumbbell lateral raises
    10 sets of 10 reps with 20 sec rest between sets

    Rear delt flys in the pec deck
    4 sets of 20 reps

    Hammer strength seated press
    45lbs on each side for 20 reps, 2 sets of 70lbs on each side for 15 with 5 partials, drops set with 90 on each side for 10 reps with 5 partials, drop down to 70lbs for 10 reps, drop to 45lbs for 10 reps

    Seated machine lateral raise
    6 sets of 25- 30 reps with the last 10 reps being partials but kept the muscle under tension

  26. #25
    Moderator Matthew Bryduck's Avatar
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    Calves (1/23/2013) 20in calves or bust!

    Donkey calve raises
    3 sets of 20 reps

    Seated calve raises
    5 sets of 20 reps

    I've increased the frequency at which I train calves, I'm hoping this results in some growth.

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