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. #151
    Senior Member Paulo_Santos's Avatar
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    Thursday: 130123
    Day 4:
    Core Circuit:
    1a. Lying Leg Raises: 3x10
    1b. Windshield Wipers: 3x20
    1c. Lying Leg Tucks: 3x15


    DE Upper:
    1. Speed Bench (Bands down): 9x3 (75#)


    Accessory:
    2. Press: Work up to a Heavy 3 (105#)
    3. Weighted Pullups: Work up to a Heavy 2 (35#)


    Assistance:
    4. Dips: 4◊10
    5. Dumbbell Rear Delt Flies: 4◊8 (25#)
    6. Triceps Pushdowns: 3◊10 (80#)
    7. Dumbbell Curls: 3◊10 (25#)


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


    Post time and distance to comments:
    10:38 minutes (1.5 miles)


    Friday: 140124
    Rest

  2. #152
    Senior Member Paulo_Santos's Avatar
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    Saturday: 140125
    Day 6:
    DE Lower:
    1. Speed Box Squats (Bands down): 10x2 (135#)


    Accessory:
    2. High Bar Squats: Walk up to a Heavy 5 (225#)
    3. Lying Hamstring Curls: 5x6 (90#)

  3. #153
    Senior Member Paulo_Santos's Avatar
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    Sunday: 140126
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:45 minutes (5 miles)

  4. #154
    Senior Member Paulo_Santos's Avatar
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    Monday: 140127
    Day 1:
    ME Upper:
    1. Bench Press (Chains): Find 1RM (185#)


    Accessory:
    2. Weighted Dips: Work up to a Heavy 3 (50#)
    3. Close Grip Lat Pulldowns: Work up to a Heavy 3 (140#)


    Assistance:
    4. Incline Dummbell Press: 4◊8 (45#)
    5. Chest Supported Rows: 4◊10 (35#)
    6. Cable Bent Over Triceps Extensions: 3◊12 (79#)
    7. Dumbbell Curls: 3◊12 (20#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes

    Tuesday: 140128
    Rest

  5. #155
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140129
    Day 3:
    ME Lower:
    1. Box Squats (Chains): Find 1RM (285#)


    Accessory:
    2. Front Squats: Work up to a Heavy 3 (185#)
    3. Lying Hamstring Curls: 5x10 (70#)


    Assistance:
    4. Back Extensions: 4x12 (150#)


    Conditioning:
    Intervals: 3x800 Meter Sprints (2 minutes rest).


    Post time to comments:
    03:30 minutes per 800 Meter Run

  6. #156
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140130
    Day 4:
    Core Circuit:
    1a. V-Ups: 3x20
    1b. Bicycles: 3x20
    1b. Hovers: 3x20


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


    Post time and distance to comments:
    I didn't feel like running hard today, so I did a 1 mile run at 6.7 MPH.

  7. #157
    Senior Member Paulo_Santos's Avatar
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    Friday: 140131
    Day 5:
    DE Upper:
    1. Paused Speed Bench: 10x2 (80#)

    Accessory:
    2. Incline Bench Press: Work up to a Heavy 3 (115#)
    3. Seated Rows: Work up to a Heavy 5 (90#)

    Assistance:
    4. Dumbbell Front and Side Raises: 4x14 (15#)
    5. Pullups: 4x3
    6. Cable Bent Over Triceps Extensions: 3x12 (70#)
    7. EZ-Bar Curls: 3x12 (35#)
    Last edited by Paulo_Santos; 01-30-2014 at 04:08 PM.

  8. #158
    Senior Member Paulo_Santos's Avatar
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    324
    Saturday: 140201
    Day 6:
    DE Lower:
    1. Paused Speed Squats (Bands down): 10x2 (145#)


    Accessory:
    2. Speed Pulls (Bands down): 6x1 (225#)
    3. Seated Hamstring Curls: 5x12 (100#)


    Assistance:
    4. Pull Throughs: 4x (#)

  9. #159
    Senior Member Paulo_Santos's Avatar
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    324
    Sunday: 140202
    Day 7:
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    44:50 minutes (5 miles)

  10. #160
    Senior Member Paulo_Santos's Avatar
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    Monday: 140217 (3-1)
    ME Upper:
    2-Board Press: Find 1RM (215#)


    RE Upper:
    Incline Dumbbell Press: 2◊8 (45#)
    Dumbbell Press: 2◊10 (25#)
    Dips: 2◊10


    Kroc Rows: 2◊12 (65#)
    Pullups: 3◊3
    Dumbbell Curls: 2◊12 (20#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    08:59 minutes

  11. #161
    Senior Member Paulo_Santos's Avatar
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    Wednesday: 140219 (3-3)
    DE Lower:
    1. Speed Squats (Bands down): 10◊2 (145#)


    RE Lower:
    1. Romanian Deadlifts: 5◊6 (185#)
    2. Dumbbell Lunges: 4◊10 (115#)
    3. 45-Degree Hyperextensions: 3◊10 (45#)


    Going to stop running and focus on Strength.

  12. #162
    Senior Member Paulo_Santos's Avatar
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    Thursday: 140220 (3-4)
    DE Upper:
    1. Speed Bench (Bands down): 9◊3 (80#)


    Accessory:
    2a. Barbell Press (Push): 5◊6 (95#)
    2b. Pullups (Neutral): 5◊5


    Assistance:
    3a. Dips (Regular): 4◊10
    3b. Rows (Dumbbell): 4◊8 (45#)
    4a. Flies (Cable): 3◊12 (45#)
    4b. Bicep Curls (EZ-Bar): 3◊12 (55#)

  13. #163
    Senior Member Paulo_Santos's Avatar
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    324
    Saturday: 140222 (3-6)
    DE Lower:
    1. Speed Pulls: 6◊1 (225#)


    RE Lower:
    2. Deadlifts (Deficit): 2◊6 (275#)
    3. Pull Throughs: 2◊18 (150#)
    4. Leg Press: 2◊10 (315#)
    5. Hamstring Curls (Lying): 2◊12 (70#)

    Good 30 minute workout.

  14. #164
    Senior Member Paulo_Santos's Avatar
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    324
    Sunday: 140223 (3-7)
    Conditioning:
    2-5 Mile Long Slow Distance Run.


    Post time and distance to comments:
    40:00 minutes (4 miles)

  15. #165
    Senior Member Paulo_Santos's Avatar
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    324
    Monday: 140224 (1-1)
    ME Upper:
    1. Bench Press (Incline): Find 1RM (145#)


    RE Upper:
    2. Bench Press (Incline): 2◊5 (115#)
    3. Dumbbell Press (Seated): 2◊10 (35#)
    4. Triceps Pushdowns: 2◊12 (80#)


    5. Rows (Chest Supported): 2◊8 (90#)
    6. Lat Pulldowns (Neutral): 2◊8 (110#)
    7. Bicep Curls (EZ-Bar): 2◊12 (65#)


    Conditioning:
    1 Mile Recovery Run.


    Post time to comments:
    09:00 minutes

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