The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
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    Hybrid Routine Critique

    Here's an outline of the next routine i plan to use. It's a similar structure to BGB with some ME/DE work on the main lifts. Let me know what you think and any idea's for changes would be welcome. Been following HCT-12 for a few months and wanting to switch to something with higher volume for a while. Thanks guys!

    Monday - Horizontal Upper

    Week 1 ME Bench / Week 2 DE Bench
    DB Bench - 2 sets of 5-8
    Flyes - 2 sets of 9-12
    Prone Row - 2 sets of 5-8
    Face Pull - 2 sets of 9-12
    CG Bench - 2 sets of 5-8
    Pushdowns - 2 sets of 9-12


    Day 2 - Lower Squat Focus

    Week 1 DE Squat / Week 2 ME Squat
    Leg Press - 2 sets of 5-8
    Unilateral Leg Extensions - 2 sets of 9-12
    Calf Press - 2 sets of 5-8
    Seated Calves - 2 sets 9-12
    Conditioning or HIIT


    Day 3 - Vertical Upper

    Pullups - 2 sets of 5-8
    Close Grip Pulldowns - 2 sets of 9-12
    Week 1 ME Overhead Press / Week 2 Hang Clean & Press - 2 sets of 5-8
    Seated Laterals - 2 sets of 9-12
    Shrugs - 2 sets of 5-8
    Strict BB Curls - 2 sets of 5-8
    DB Preacher Curls - 2 sets of 9-12


    Day 4 - Lower Deadlift Focus

    Week 1 DE Deadlift / Week 2 ME Deadlift
    SLDL - 2 sets of 5-8
    Unilateral Leg Curls - 2 sets of 9-12
    Leg Raises - 2 sets of 5-8
    Wood Choppers - 2 sets of 9-12
    Conditioning or HIIT
    Last edited by Kong; 05-24-2013 at 03:16 PM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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