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. #101
    mrelwooddowd Patz's Avatar
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    Nice time on the run. I'd love to be in the 6's. I need to drop 20lbs or something first..lol
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  2. #102
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131121
    Day 4:
    DE Upper:
    1. Speed Bench: 9x3 (65#)


    RE Upper:
    2. Decline Dumbbell Press: 8,8,8,8 (50#) SS/Plyo Pushups: 8,6,8,8
    3. Seated Cable Rows: 12,12,12,12 (100#) SS/Pullups: 3,3,3,2
    4. Dips: 8,8,8 SS/Banded Triceps Pushdowns: 20,20,20
    5. Chinups: 3,3,3 SS/Banded Biceps Curls: 15,15,15

  3. #103
    Senior Member Paulo_Santos's Avatar
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    Friday: 131122
    Day 5:
    ME Lower:
    1. High Bar Squats (Bands down): Find 1RM (245#)

    RE Lower:
    2. Dumbbell Walking Lunges: Work up to a Heavy 10 (50#) SS/Jumping Alternating Lunges: 4x20
    3. Lying Hamstring Curls: Work up to a Heavy 5 (110#) SS/Banded Hamstring Curls: 3x20
    4. Good Mornings: Work up to a Heavy 5 (185#) SS/Banded Good Mornings: 3x15
    5. AB Core: 3x15 (60#) SS/AB Coaster: 3x20

    Conditioning:
    Warm-up:
    400 Meter Easy Run.
    Rest for approximately 2 minutes.

    Working Sets:
    2x800 Meter Repeats (Take 4 minutes rest between Repeats).

    Rest for approximately 2 minutes.

    Cool-down:
    400 Meter Easy Run.

    Post time per repeat to comments:
    03:08.5 minutes (average)

  4. #104
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131123
    Rest


    Sunday: 131124
    Day 7:
    Conditioning:
    Long Easy Run (30-60 minutes).


    Post time and distance to comments:
    37 minute easy run on the treadmill.

  5. #105
    Senior Member Paulo_Santos's Avatar
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    Monday: 131125
    Day 1:
    ME Upper:
    1. Incline Bench Press: Find 1RM (165#)


    RE Upper:
    2. Dumbbell Bench Press: Work up to a Heavy 3 (70#)
    3. Seated Cable Rows: Work up to a Heavy 6 (120#)
    4. Dumbbell Press: Work up to a Heavy 8 (35#)
    5. Pullups: 15 reps
    6. Dips: 3x10
    7. EZ-Bar Curls: Work up to a Heavy 5 (70#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    10 minutes.

  6. #106
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131126
    Day 2:
    DE Lower:
    1. Speed Squats: 10x2 (135#)


    RE Lower:
    2. Front Squats: Work up to a Heavy 2 (205#)
    3. Seated Hamstring Curls: Work up to a Heavy 6 (145#)
    4. 45-Degree Hyperextensions: Work up to a Heavy 9 (60#)
    5. Incline Situps: Work up to a Heavy 10 (35#)
    Last edited by Paulo_Santos; 11-26-2013 at 07:07 AM.

  7. #107
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 131127
    Rest

    Thursday: 131128
    Rest

    Friday: 131129
    Rest

    Got the flu on Wednesday, so I'm taking these 3 days off to rest up. Should be good to try again Saturday.

  8. #108
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131130

    WEEK 1: Day: 1
    ME Upper:
    1. Bench Press: Find 1RM (215#)

    Accessory:
    2. Dips: 5x10
    3. Pullups: 5x5

    Assistance:
    4. Dumbbell Bench Press: Work up to a Heavy 5 (65#)
    5. Kroc Rows: Work up to a Heavy 8 (65#)
    6. Dumbbell Press: Work up to a Heavy 8 (35#)
    7. Dumbbell Curls: Work up to a Heavy 6 (35#)

    Conditioning:
    800 Meter Recovery Run.

    Post time to comments:
    05:00 minutes


    Post time to comments:
    05:00 minutes
    Last edited by Paulo_Santos; 12-01-2013 at 04:58 AM.

  9. #109
    Senior Member Paulo_Santos's Avatar
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    Sunday: 131201
    Rest


    Monday: 131202
    WEEK 1: Day: 3
    ME Lower:
    1. High Bar Squats: Find 1RM (295#)


    Accessory:
    2. Sumo Deficit Deadlifts: Work up to a Heavy 1 (345#)
    3. Lying Hamstring Curls: Work up to a Heavy 5 (100#)


    Assistance:
    4. Front Squats: Work up to a Heavy 3 (205#)
    5. Incline Situps: Work up to a Heavy 10 (40#)


    Conditioning:
    10x65 Meter Sprints (Walk back to start).


    Kind of a shitty workout today.

  10. #110
    mrelwooddowd Patz's Avatar
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    Lookin good in here. How much time do you generally have in a session?
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  11. #111
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Lookin good in here. How much time do you generally have in a session?
    Generally 45 minutes on the DE Days and 60-75 minutes on ME Days.

  12. #112
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131203
    WEEK 1: Day: 4
    Skills Practice:
    Running Form Drills.


    Conditioning:
    Ins and Outs: 6x200 Meter Jogs/200 Meter Sprints.

  13. #113
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 131204
    WEEK 1: Day: 5
    DE Upper:
    1. Speed Bench: 8x3 @ 60% of 1RM (#)


    Accessory:
    2. Bench Press Lockouts: Work up to a Heavy 3 (205#)
    3. Yates Rows: Work up to a Heavy 3 (155#)


    Assistance:
    4. Dumbbell Bench Press: Work up to a Heavy 5 (65#)
    5. Pullups: 3x5
    6. Triceps Pushdowns: Work up to a Heavy 8 (70#)
    7. Dumbbell Curls: Work up to a Heavy 5 (35#)

  14. #114
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131205
    WEEK 1: Day: 6
    Rest

    Friday: 131206
    WEEK 1: Day: 7
    Conditioning:
    Long Easy Run (30-60 minutes).


    Post time and distance to comments:
    40:00 minutes (4.2 miles)

  15. #115
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Paulo_Santos View Post
    Generally 45 minutes on the DE Days and 60-75 minutes on ME Days.
    Your sets make it look longer than that I guess..lol
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  16. #116
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Your sets make it look longer than that I guess..lol
    I'll be tweaking the program. Way too much volume and the extra run day isn't helping. I'll be doing the 3 Day Cube with the running. It will be simple like yesterday's workout.

  17. #117
    Senior Member Paulo_Santos's Avatar
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    Monday: 131209
    WEEK 1: Day: 1
    ME Deadlifts:
    1. Sumo Deadlifts: 80%x2x5 (290#)


    Assistance:
    2. Weighted Chinups: 5x3 (20#)
    3. Kroc Rows: 3x12 (55#)
    4. Dumbbell Curls: 2x10 (25#)


    Conditioning:
    Ins and Outs: 3x400 Meter Jogs/400 Meter Sprints.


    Post time to comments:
    12:02 minutes
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  18. #118
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131210
    Rest

    Wednesday: 131211
    WEEK 1: Day: 3
    DE Bench:
    1. Speed Bench: 60%x3x8 (125#)

    Assistance:
    2. Weighted Dips: 50#x6
    3a. Dumbbell Press: 3x12 (25#)
    3b. Dumbbell Side Raises: 2x9 (15#)
    3c. Dumbbell Rear Delt Flies: 2x9 (20#)

    Conditioning:
    1-1.5 Mile Run (Race Pace).

    Post time and distance to comments:
    .8 miles 5:something (6 minute pace)
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  19. #119
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131212
    Rest.

    Friday: 131213
    WEEK 1: Day: 5
    RE Squats:
    1. Squats: 70%x8x1 (195#)

    Assistance:
    2a. Dumbbell Lunges: 50x8
    2b. Lying Hamstring Curls: 4x12 (70#)

    Conditioning:
    10x Stairs (10 second rest).
    Last edited by Paulo_Santos; 12-18-2013 at 07:12 AM.

  20. #120
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131214
    WEEK 1: Day: 6
    Core Circuit:
    Pick 3 exercises and do them in a circuit (10-25 reps).
    Incline Situps
    AB Core
    AB Twist


    Conditioning:
    1-3 Mile Recovery Run.


    Post time and distance to comments:
    20:00 minutes (2 miles)

  21. #121
    Senior Member Paulo_Santos's Avatar
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    Sunday: 131215
    Rest

    Monday: 131216
    WEEK 2: Day: 1
    DE Deadlifts:
    1. Speed Pulls: 60%x3x8 (220#)

    Assistance:
    2. Weighted Chinups: 20x4
    3. Kroc Rows: 4◊10 (60#)
    4. Dumbbell Curls: 10,8 (25#)

    Conditioning:
    1-2 Mile Recovery Run.

    Post time and distance to comments:
    20:00 minutes (2 miles)
    Last edited by Paulo_Santos; 12-18-2013 at 07:11 AM.

  22. #122
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131217
    Rest

    Wednesday: 131218
    WEEK 2: Day: 3
    RE Bench:
    1. Bench Press: 70%x8x1 (145#)


    Assistance:
    2. Dips: 50x5
    3a. Dumbbell Press: 3x10 (30#)
    3b. Dumbbell Side Raises: 3x10 (15#)
    3c. Dumbbell Rear Delt Flies: 3x10 (20#)


    Conditioning:
    1-1.5 Mile Run (Race Pace).


    Post time and distance to comments:
    04:00 minutes @ 9MPH
    Last edited by Paulo_Santos; 12-18-2013 at 07:11 AM.

  23. #123
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131219
    Rest

    Friday: 131220
    WEEK 2: Day: 5
    HE Squats:
    1. High Bar Squats: 5x2 (275#)


    Assistance:
    2. Dumbbell Walking Lunges: 4x5 (50#)
    3. Seated Hamstring Curls: 4x5 (145#)


    Conditioning:
    Ins and Outs: 2◊400 Meter Jog/800 Meter Sprints.


    Post time to comments:
    13:10 minutes

  24. #124
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131221
    WEEK 2: Day: 6
    Core Circuit:
    Pick 3 exercises and do them in a circuit (10-25 reps).
    Incline Situps
    Knees-to-Elbows
    Cable Twists


    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    42:00 minutes (4.2 miles)

    Sundsy: 131222
    Rest

  25. #125
    Senior Member Paulo_Santos's Avatar
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    Monday: 131223
    Day 1:
    ME Upper:
    1. Bench Press: Find 1RM (215#)

    Assistance:
    2. Weighted Dips: 4x5 (50#)
    3a. Kroc Rows: 3x10 (55#)
    3b. Dumbbell Press: 3x10 (30#)
    4. Dumbbell Rear Delt Flies: 2x8 (20#)

    Conditioning:
    1 Mile Recovery Run.

    Post time to comments:
    10:00 minutes
    Last edited by Paulo_Santos; 12-24-2013 at 08:00 AM.

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