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. #126
    Senior Member Paulo_Santos's Avatar
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    Tuesday: 131224
    Day 3:
    ME Lower:
    1. Front Squats: Find 1RM (245#) (last time I did these, I got destroyed at 225, so I'm happy)

    Assistance:
    2a. Arched Back Good Mornings: 4x10 (135#)
    2b. Seated Hamstring Curls: 4x10 (130#)

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

    Post time to comments:
    I have no idea due to treadmill issues, but it was very good run.

    Wednesday: 131225
    Rest
    Last edited by Paulo_Santos; 12-24-2013 at 05:15 AM.

  2. #127
    Senior Member Paulo_Santos's Avatar
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    Thursday: 131226
    Day 4:
    Conditioning:
    1-1.5 Mile Run (Race Pace).


    Post time and distance to comments:
    10:37 minutes (1.54 miles)

  3. #128
    Senior Member Paulo_Santos's Avatar
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    Friday: 131227
    Day 5:
    DE Upper:
    1. Speed Bench: 9x3 (75#)


    Assistance:
    2. Weighted Neutral Grip Pullups: 4x3 (30#)
    3a. Press: 3x8 (75#)
    3a. Dumbbell Rows: 3x10 (45#)
    4. Dumbbell Curls: 2x6 (30#)

  4. #129
    Senior Member Paulo_Santos's Avatar
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    Saturday: 131228
    Day 6:
    DE Lower:
    1. Speed Squats (Bands down): 10x2 (135#)


    Assistance:
    2. Speed Pulls: 6x2 (225#)
    3a. V-Ups: 3x10
    3b. Windshield Wipers: 3x20
    3c. Lying Leg Tucks: 3x15

  5. #130
    Senior Member Paulo_Santos's Avatar
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    Sunday: 131229
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


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

  6. #131
    Senior Member Paulo_Santos's Avatar
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    Monday: 131230
    Week 1: Day 1
    HE Bench:
    1. 2-Board Press: 5x3 (170#)

    Assistance:
    2. Weighted Dips: BWx10, 25x5, 35x5, 50x6, 25x8
    3a. Dumbbell Press: 3x10 (30#)
    3b. Dumbbell Side Raises: 3x10 (15#)
    3c. Dumbbell Rear Delt Flies: 3x10 (20#)

    Conditioning:
    1-2 Mile Recovery Run.

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

    Tuesday: 131231
    Rest
    Last edited by Paulo_Santos; 01-03-2014 at 01:03 PM.

  7. #132
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140101
    Week 1: Day 3
    DE Squats:
    1. Speed Squats: 10x2 (170#)


    Assistance:
    2a. Barbell Lunges: 4x10 (115#)
    2b. Seated Hamstring Curls: 4x12 (130#)


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


    Post time to comments:
    12:00 minutes
    Last edited by Paulo_Santos; 01-03-2014 at 01:03 PM.

  8. #133
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140102
    Week 1: Day 4
    Core Circuit:
    1a: V-Ups: 3x25
    1b: Bicycles: 3x25
    1c: Hovers: 3x25

  9. #134
    Senior Member Paulo_Santos's Avatar
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    Friday: 140103
    Week 1: Day 5
    RE Deadlifts:
    1. Good Mornings: 5x5 (150#)


    Assistance:
    2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 30x3
    3. Iso-Lateral Rows: 4x10 (185#)
    4. Dumbbell Curls: 2x8 (30#)


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


    Post time and distance to comments:
    10:40 minutes (1.5 miles)


    Saturday: 140104
    Rest
    Last edited by Paulo_Santos; 01-03-2014 at 01:02 PM.

  10. #135
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140105
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    40:26 minutes (4.5 miles)

  11. #136
    Senior Member Paulo_Santos's Avatar
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    Monday: 140106
    Day 1:
    ME Bench:
    1. Incline Bench Press: Find 1RM (145#)


    Assistance:
    2. Weighted Dips: Work up to a Heavy 4 (60#)
    3a. Dumbbell Rows: 3x19 (45#)
    3b. Dumbbell Press: 3x8 (35#)
    4. Dumbbell Rear Delts Flies: 2x10 (20#)


    Conditioning:
    1-2 Mile Recovery Run.


    Post time and distance to comments:
    18:02 minutes (2 miles)


    Tuesday: 140107
    Rest

  12. #137
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140108
    Day 3:
    DE Lower:
    1. Paused Speed Squats: 60%x2x10 (170#)


    Assistance:
    2a. Leg Extensions: 2x12 (110#)
    2b. Front Squats: 2x8 (115#)
    Drop Set. Dumbbell Lunges: 1x12 (45#), 1x8 (40#)


    3a. Banded Hamstring Curls: 2x20
    3b. Romanian Deadlifts: 2x10 (135#)
    Drop Set. Seated Hamstring Curls: 1x10 (130#), 1x8 (115#)


    Conditioning:
    Ins and Outs: 2x400 Meter Jog/800 Meter Sprints.


    Post time to comments:
    11:30 minutes

  13. #138
    Senior Member Paulo_Santos's Avatar
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    Friday: 140110
    Day 5:
    DE Upper:
    1. Speed Bench (Bands down): 9x3 (85#)


    Accessory:
    2. Weighted Pullups/Chinups: BWx3, 10x3, 20x3, 35x3, BWx4


    Assistance:
    3a. Dumbbell Press: 2x8 (35#)
    3b. Back: 2x10 (45#)
    4. Biceps: 2x10 (25#)

  14. #139
    mrelwooddowd Patz's Avatar
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    Nov 2004
    Location
    BFE, KY
    Posts
    9,773
    Good work in here. Consistent as always.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  15. #140
    Senior Member Paulo_Santos's Avatar
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    324
    Saturday: 140111
    Day 6:
    DE Lower:
    1. Speed Squats (Bands down): 10x2 (135#)


    Accessory:
    2. Speed Pulls: 6x2 (225#)


    Assistance:
    3a. Dumbbell Step-ups: 2x12 (35#)
    3b. Lying Hamstring Curls: 2x10 (80#)
    4. V-Ups: 2x20


    Happy Birthday to my little baby boy Christian, who turns 3 today. Love you little buddy.

  16. #141
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by Patz View Post
    Good work in here. Consistent as always.
    Thanks Pat. You too.

  17. #142
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140112
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:09 minutes (5 miles) @ 08:49 Pace

  18. #143
    Senior Member Paulo_Santos's Avatar
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    324
    Monday: 140113
    Day 1:
    ME Upper:
    1. Bench Press: Find 1RM (205#)


    Accessory:
    2. Weighted Dips: Work up to a Heavy 3 (60#)


    Assistance:
    3a. Kroc Rows: 2x10 (65#)
    3b. Dumbbell Press: 2x10 (35#)
    4. Dumbbell Rear Delt Flies: 2x8 (25#)


    Conditioning:
    400 Meter Recovery Run.

  19. #144
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    324
    Tuesday: 140114
    Rest

    Wednesday: 140115
    Day 3:
    ME Lower:
    1. High Bar Squats (Bands down): Find 1RM (225#)

    Accessory:
    2. Dumbbell Lunges: 2x10 (50#)

    Assistance:
    3a. Romanian Deadlifts: 2x8 (155#)
    3b. Seated Hamstring Curls: 2x10 (130#)
    4. Cable Crunches: 2x20 (70#)
    Last edited by Paulo_Santos; 01-15-2014 at 07:04 AM.

  20. #145
    mrelwooddowd Patz's Avatar
    Join Date
    Nov 2004
    Location
    BFE, KY
    Posts
    9,773
    what's your ultimate goal?
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  21. #146
    Senior Member Paulo_Santos's Avatar
    Join Date
    Nov 2011
    Posts
    324
    Thursday: 140116
    Rest


    Friday: 140117
    Day 5:
    DE Upper:
    1. Speed Bench (Bands down): 9x3 (75#)


    Accessory:
    2. RS Press (Bands down): 5x5 (45#)
    3. Dumbbell Rows: 5x10 (45#)


    Assistance:
    4. Bench Press: 4x6 (115#)
    5. Face Pulls: 4x10 (100#)
    6. Triceps Pushdowns: 3x10 (80#)
    7. Dumbbell Curls: 3x10 (25#)

  22. #147
    Senior Member Paulo_Santos's Avatar
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    324
    Quote Originally Posted by Patz View Post
    what's your ultimate goal?
    To be as strong as I can at current weight and get my 5K under 20 minutes. I'd like to compete in PL again next year and also run 1 5K Race per year.

  23. #148
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    324
    Saturday: 140118
    Day 6:
    DE Lower:
    1. Speed Box Squats (Bands down): 10x2 (135#)


    Accessory:
    2. Squats: Work up to a Heavy 3 (225#)
    3. Seated Hamstring Curls: Work up to a Heavy 6 (130#)


    Assistance:
    4. 45 Degree Hyperextensions: 4x10 (25#)

  24. #149
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
    Posts
    324
    Monday: 140120
    Day 1:
    ME Upper:
    1. Floor Press: Find 1RM (205#)


    Accessory:
    2. Bench Press: Work up to a Heavy 3 (175#)
    3. Chest Supported Rows: Work up to a Heavy 5 (90#)


    Assistance:
    4. Dumbbell Press: 8,8,8,5 (35#)
    5. Pullups: 4◊4
    6. Triceps Pushdowns: 3◊10 (80#)
    7. EZ-Bar Curls: 3◊8 (65#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes


    Tuesday: 140121
    Rest

  25. #150
    Senior Member Paulo_Santos's Avatar
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    Nov 2011
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    324
    Wednesday: 140122
    Day 3:
    ME Lower:
    1. Box Squats: Find 1RM (265#)


    Accessory:
    2. Front Squats: Work up to a Heavy 3 (175#)
    3. Seated Hamstring Curls: 5x6 (90#)


    Conditioning:
    Intervals: 4x400 Meter Sprints (1 minute rest).


    Post time to comments:
    1:45 per 400 Meter Run

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