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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Thread: Zack's Log

  1. #176
    Senior Member
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    Boone, NC
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    214

    8-18-13

    2 Inch Block Pulls
    sumo
    95x1x3
    155x1x3
    245x1x3
    275x1x3
    315x1x3
    345x1x3
    360x1x3 PR
    Conventional
    360x1x3 Possible PR? Just testing how sumo vs conv. felt.

    Squats
    155x5x10

    A. DB Lunge
    20x3x20

    B. Standing Unilateral Hamstring Curl
    25x3x20

    DB Row
    80x3x15

    DB Shrug
    100x3x20

    Ab Wheel
    bwx3x15

    Run
    2 miles in a little under 16 minutes.

    Leg is doing a lot better, forget I had injured until it was actually time to warm up. Spent a good 20 minutes doing mobility type stuff and a solid dynamic warm up, seems to have payed off got a lot of good work in today.

  2. #177
    Senior Member
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    8-20-13

    Bench
    barx3x20
    95x1x10
    135x1x10

    Pause Bench
    155x1x5
    165x1x5
    175x1x5
    Good bit below my PR set of 5 here, bodyweight is a silly low 145 at the moment so I can't say I'm surprised.

    Close Grip Bench
    135x5x10

    Cable Fly
    25x3x20

    Seated DB Shoulder Press
    30x3x20

    Overhead DB Tricep Ext.
    40x3x20

    Decline Fat Gripz Skullcrusher
    45x3x12

    Straight Bar Tricep Pushdown
    100x3x10

    Straight Bar Curl
    45x3x12

    DB Cross Body Hammer Curl
    25x3x10

    Ez-Curl Bar Reverse Curl
    45x3x10

    Pullups
    bwx3x10

    Hanging Leg Raise
    bwx3x10

    Holy Volume Batman. Starting my "Lean Bulk" diet phase, hopefully adding some extra calories, adding carbs back in, and putting some weight back on will get my pressing strength back up.
    Last edited by ZackHowell; 08-20-2013 at 06:57 PM.

  3. #178
    Senior Member
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    214

    8-21-13

    Speed Squats
    Hip Started to bug me so I played it smart and moved on to deadlifts.

    Speed Pulls
    242+doubled monster minix10x1

    Leg Press
    2 plates per sidex3x20

    Band Leg Curl
    Monster Minix3x20

    GHR Situps
    bwx3x20

    Still pretty beat up from sunday, took it easy today esp after my leg was acting up.

  4. #179
    Senior Member
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    8-23-13

    "Speed" Bench
    barx3x20
    95x1x10
    135x1x10
    155x5x5
    Pec was bothering me here, these were not fast at all.

    Push Press
    95x10x3

    A. Dips
    bwx3x20

    B. Hammer Curls
    20x3x20

    C. DB Side Raises
    10x3x20

    A. Rope Upright Row / Face Pull Hybrid
    50x3x20

    B. GHR Situps
    bwx3x20

  5. #180
    Senior Member
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    Boone, NC
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    214

    8-25-13

    Squats
    barxstuff
    95x1x10
    135x1x5
    185x1x5
    215x1x5 (77.5%)
    Lower than I would like for a "5 rep max" but considering my leg still hates me I'll take it.

    RDL
    185x4x15

    A. Leg Extension
    50x3x20

    B. Standing Unilateral Leg Curl
    25x3x20

    DB Row
    60x3x20

    A. DB Shrug Pause At Top
    100x3x20

    B. Ab Wheel
    bwx3x15

    Solid day even with some leg issues. This Tuesday will make 8 weeks out from my next "meet", being that App State Push Pull. Time to kick my rehab and prehab work into full gear if I'm gonna hit the numbers I want.
    Last edited by ZackHowell; 08-25-2013 at 06:28 PM.

  6. #181
    Senior Member
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    Boone, NC
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    214

    8-27-13

    Bench Against Bands ~130lb tension at lockout
    barx3x20
    95x1x5
    115x1x5
    135x1x5
    145x1x5 PR?

    Close Grip Bench
    115x4x15

    Seated Shoulder Press
    35x3x20

    A. Cable Fly
    30x3x20

    B. Tricep Rope Pushdown
    70x3x20

    C. Rope Curls
    50x3x20

    A. DB Rear Delt Swings
    15x3x30

    B. Cheat Cross Body Hammer Curls
    50x3x10

    DB Pullover
    40x3x20

    Hanging Leg Raise
    bwx3x12

    Woo Volume.

  7. #182
    Senior Member
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    Boone, NC
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    214

    8-28-13

    Speed Pulls
    95xstuff
    155+Onyx mini bandsx1x5
    205+Onyx mini bandsx1x5
    242+Onyx mini bandsx10x2

    Leg was still iffy so I skipped over the speed squats.

    High Bar Good Mornings
    95x4x15

    A. Weighted Neutral Grip Pull-ups
    bw+25x3x5

    B. Leg Press
    sled+230x3x20

    Shrugs
    335x3x20

    Band Leg Curls
    Onyx Mini Bandx3x20

    Weighted Planks
    bw+100x2x45 seconds
    bw+100x1x60 seconds

    A. Chest Supported Row
    45x3x20

    B. Adductor Machine
    30x3x20

    C. Abductor Machine
    60x3x20

    Decline Russian Twists
    bw+15x3x20

    Woo more volume.

  8. #183
    Senior Member
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    Boone, NC
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    214

    8-30-13

    Speed Bench (C.A.T. style)
    barx2x20
    95x1x5
    115x1x5
    135x5x5

    Dropped the % on these for this week. Feel like it payed off, felt much faster and more explosive like I should be, rather than grinding reps.

    Push Press
    105x10x2

    DB Incline Press
    45x3x20

    A. Banded DB Flys
    15+onyx mini bandx3x20

    B. DB Side Raise
    15x3x20

    A. Dips
    bwx3x20

    B. Fat Bar Curls
    35x3x20

    A. Band Pushdowns
    Onyx Mini Bandx1x50

    B. Band Curls
    Onyx Mini Bandx1x50

    Good day.
    Last edited by ZackHowell; 08-30-2013 at 10:39 AM.

  9. #184
    Senior Member
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    214

    8-31-13

    Deadlift
    135x2x5
    225x1x5
    275x1x3
    315x1x1
    345x1x1

    Speed Deadlifts
    295x5x1

    Front Squats
    95x3x10 90 seconds rest

    High Bar Good Mornings
    105x4x15

    Pendlay Row
    105x5x12

    Ab Wheel
    bwx3x20

  10. #185
    Senior Member KevinStarke's Avatar
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    Jun 2005
    Location
    Burlington, VT
    Posts
    7,413
    Doing some great work in here keep it up. Good call on lowering the weight for the speed work, too many times I myself and people i've trained with use too much for the speed work and its just missing the point if its not FAST and explosive, good stuff.

  11. #186
    Senior Member
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    Boone, NC
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    214
    Thanks for stopping in man. Lot of solid training going on over in your log too.

  12. #187
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    214

    9-2-13

    First day of my new program leading into my next competition. Justin Blatnik wrote me up a killer 7 week program, its gonna be tough but the results will be worth it.

    Pause Bench
    barx2x20
    95x1x10
    115x1x10
    140x6x6

    Wide Grip Lat Pulldowns
    120x3x15

    Seated DB Shoulder Press
    40x1x15
    45x1x15 PR?

    Incline DB Tate Press
    30x3x12

    DB Hammer Curl
    20x1x25
    20x1x25
    dropset
    15x1x10

    Planks
    bw+45x3x60 seconds

    Band Pullaparts
    Onyx Mini Bandx1x50

    Solid workout, finished in right an an hour. Would have been faster but only 1 of the campus gyms was open and it being International Chest Day and having the day off from class the place was packed.

  13. #188
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    9-4-13

    A.M.

    Pause Bench
    barx3x10
    95x1x10
    135x1x5
    150x7x5

    P.M.

    Front Squat
    barx2x10
    95x1x10
    115x3x10

    Suspended Good Morning
    135x1x3
    155x1x3
    175x5x3

    Walking Lunge
    bwx2x50

    GHR
    bwx3x8

    Meadows Row
    45x3x8

    Ab Wheel
    bwx3x15

    Reverse Hyper
    bwx2x20

    In and out in an hour, another solid day.

  14. #189
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    9-6-13

    Pause Bench
    barx2x10
    95x1x10
    115x1x10
    135x1x10
    160x8x4

    This went better than expected. Focusing on staying super tight, being explosive, and making every rep the same.

    Weighted Pullup
    bw+20x6x5

    Neutral grib DB Bench DBs together
    45x3x12

    A. DB Side Raise
    15x3x15

    B. DB Rear Delt Raise
    15x3x15

    Side Planks
    Bw+15x3x30 seconds a side

    Took way too long doing assistance work today, never could hit a groove. Happy with the actual bench work though.

  15. #190
    Senior Member
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    Boone, NC
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    9-8-13

    Pause Bench
    170x10x3

    Consistent reps all the way across. Happy with this first week of Bench.

    Deadlift
    155x1x5
    245x1x5
    315x1x1
    355x1x1

    6" Block Pull
    385x4x3

    3" Deficit Pull
    245x3x5

    DB Row
    80x3x15

    A GHR Situps
    bw+10x3x15

    B. Back Extension
    bwx3x24

    Ouch. Need to split the Bench/Deadlift sessions for next week.
    Last edited by ZackHowell; 09-08-2013 at 06:58 PM.

  16. #191
    Senior Member
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    9-10-13

    P.M. 1

    Pause Bench
    barx2x10
    95x1x10
    135x1x10
    150x6x6

    Wide Grip Lat Pulldown
    130x3x15

    Seated DB Shoulder Press
    45x1x15
    50x1x15

    Incline Tate Press
    30x3x12

    DB Hammer Curls
    20x1x25
    20x1x25
    dropset
    15x1x10

    Planks
    bw+45x3x70 seconds

    P.M. 2

    Pause Bench
    barx2x20
    95x2x10
    135x1x10
    155x1x3
    160x7x5

    Dat Elbow tendonitis.
    Last edited by ZackHowell; 09-10-2013 at 04:09 PM.

  17. #192
    Wannabebig Member
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    May 2013
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    Boone, NC
    Posts
    45
    good stuff man keep it up
    Raw Lifts-------------------Multiply Lifts
    Squat - 500----------------Squat - 700
    Bench - 365----------------Bench - 555
    Deadlift - 552--------------Deadlift - 585
    YouTube->APPLUMBERJACK

  18. #193
    Senior Member
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    Boone, NC
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    214

    9-11-13

    A.M.

    Pause Bench
    barx1x20
    95x1x10
    135x1x10
    160x3x5

    P.M.

    Front Squat
    barx2x10
    95x3x3
    135x3x10

    Suspended Good Morning
    135x1x3
    185x6x3

    Walking Lunge
    bwx2x50

    GHR
    bwx3x8

    Meadows Row
    55x3x8

    Ab Wheel
    bwx3x15

    Tough workout today, jumping 20lbs on front squats from last week was certainly challenging.

  19. #194
    Senior Member
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    Boone, NC
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    9-13-13

    Pause Bench
    barx2x10
    95x1x10
    135x1x10
    155x1x5
    170x8x4

    Bench is starting to get heavy, still feeling solid though.

    Weighted Pullup
    bw+20x6x6

    Neutral grib DB Bench DBs together
    45x3x12

    A. DB Side Raise
    15x3x15

    B. DB Rear Delt Raise
    15x3x15

    Side Planks
    Bw+15x3x30 seconds a side

  20. #195
    Senior Member
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    214

    9-15-13

    Pause Bench
    barx2x20
    95x1x10
    135x1x10
    160x1x5
    180x10x3

    Speed Deadlift
    295x4x3

    3" Deficit Deadlift
    250x5x6

    DB Row
    85x3x15

    A. GHR Situp
    bw+10x3x15

    B. 45 Degree Back Raise
    bwx3x24

    Hanging Leg Raise
    bwx3x20

    Traction
    xawesome

    Solid day, lot of work. Lower back was done.

  21. #196
    Senior Member
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    Boone, NC
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    214

    9-17-13

    Pause Bench
    barx1x20
    95x1x10
    135x1x10
    155x6x6

    Wide Grip Lat Puldown
    140x4x10

    Seated DB Shoulder Press
    50x1x15
    55x1x15 PR

    Incline Tate Press
    30x3x12

    DB Hammer Curl
    20x1x25
    20x1x25
    dropset
    15x1x15

    Weighted Planks
    bw+55x3x60 seconds

  22. #197
    Senior Member
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    9-18-13

    Front Squat
    barx1x5
    135x1x3
    145x1x10
    155x1x10
    155x1x9
    Doh missed that last rep, couldn't keep it racked and got too forward. This is like 10lb under my previous 5rm without wraps though so I'll take it.

    Suspended Good Morning
    185x1x5
    195x1x5
    205x1x5
    215x3x5 PR
    Heaviest I've went on these so PR I suppose last set was a grinder.

    Walking Lunge
    bwx3x50

    GHR
    bwx3x8

    Meadows Row
    55x3x8

    Ab Wheel
    bw+10x3x10

    Really really challenging day, days like these build PRs.

  23. #198
    Senior Member
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    9-20-13

    Pause Bench
    barx1x20
    135x1x10
    155x1x5
    175x8x4

    Weighted Pullup
    bw+15x5x8

    Neutral grib DB Bench DBs together
    45x3x12

    A. DB Side Raise
    15x3x15

    B. DB Rear Delt Raise
    15x3x15

    Side Planks
    Bw+15x3x30 seconds a side

  24. #199
    Senior Member
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    Boone, NC
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    9-23-13

    Pause Bench
    barx1x20
    95x1x10
    135x1x10
    155x1x5
    170x1x3
    185x10x3
    Easy, doing more weight or more reps per set at this weight would not have been a problem.

    Deadlift
    135x2x5
    185x1x5
    225x1x3
    275x1x1
    315x1x1
    345x1x1
    375x4x0
    Well fuck that wasn't supposed to happen. Just couldn't get my hips down enough to allow me to get into a position where my shoulders were behind the bar.

    6" Block Pull
    405x3x2

    3" Deficit Pull
    275x3x5

    DB Row
    85x3x15

    A GHR Situps
    bw+15x3x10

    B. Back Extension
    bwx3x24

  25. #200
    Senior Member
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    Boone, NC
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    9-24-13

    Deload Awesomeness

    Pause Bench
    barx2x20
    95x1x10
    135x1x10

    Lat Pulldowns
    110x4x10

    Seated DB Shoulder Press
    30x3x15

    A. DB Rock N Rolls
    20x3x12

    B. DB Curls
    20x3x12

    Yea Deload Yea

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