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. #26
    Explosive Mofo Blitzforce's Avatar
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    Sunday 18th August - 18/8/02 - Legs and Abs

    Sunday 18th August - 18/8/02 - Legs and Abs

    Sleep was crappy, sister came over with baby, and I all heard was blah blah thoughout the night ...

    Well it seems like I'm not overtrained - because today's workout felt pretty good. Lower back, hamstrings and glutes were aching from the Bent over rows though...I really do need to switch to Incline bench supprted dumbell rows!

    Well bad thing was the workout length today - 2hours!! I tried a lot of exercises, but in all I'm happy with how it went. Don't feel wasted either. But man is my lower back, glutes and hammies gonna have some major DOMS tommorrow!

    Workout time - 2 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches

    Olympic lifts

    I did the usual pyramid up in poundages in my OL.

    didn't rest as much 1.5 to 2 mins

    Hang Snatch 3x3 65lbs, 75lbs, 80lbs
    Power Snatch 3x3 95lbs, 2 sets of 105lbs
    Hang clean 3x3 115lbs, 135lbs for 2 sets
    Power Clean 3x3 135lbs, 155lbs for 2sets
    Clean pull to sternum 2x3 205lbs

    High Bar Full Back Squats

    5 warm up sets - BARx10, 95x8, 135x6, 185x5, 205x3

    Well I did Squats with my new form today, More knee bend
    and it feels really good, much more solid and stable feeling than my old Hip back method. Much more Quad simulation now
    and less lower back and hip stress.

    I spent more time warming up - felt good!

    1x4 230lbs Tempo 3121, 3 mins rest
    1x4 230lbs Tempo 20X1


    Full Front Squat - Olympic Grip

    1x5 190lbs Tempo 3120

    Felt good and grunted on last rep - almost failed
    Damn someone waiting so only did 1 set.
    No matter my quads are way more fatigued now with the new back squat form.


    Snatch Deadlift on podium

    Trying out this exercise for teh first time
    Used the lowest setting on the supports so my stance was exactly like a Full squat - butt about 4-6 inches off the podium
    I keep the bar real close, scrapping the body, and I exploded onto my toes and shrugged the bar. Almost like a Snatch Pull
    Should help beef up my calves and traps too.

    1x5 135lbs Tempo 41X1 1 min rest
    2x5 185lbs

    Huge pump in my quads, hammies and lower back!
    Good exercise


    Glute Ham Raise on the Floor


    2x6 Bodyweight tempo 30X0 1 mins rest


    Rounded back Romanian Deadlifts

    2x6 150lbs tempo 31X1 1 mins rest

    Well I did with a roudned back without noticing for a sec, and wondered why I could touch the podium supports...


    Hanging Leg raise curlups

    2x8 Bodyweight 2011 1 mins rest


    Single Leg Dumbell Calf Raise

    3x8 6kg Tempo 32X2 1 mins rest


    Reverse Hypers


    2x7 Bodyweight Tempo 2222

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 08-18-2002 at 04:09 PM.

  2. #27
    Mike Henley MonStar's Avatar
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    Sleep was crappy, sister came over with baby, and I all heard was blah blah thoughout the night ...
    Hehe thats funny man because I was talking about this with my girlfriend when we have a child. I am thinking that I am going to go f*cking nuts when my baby is crying all night long. Haha so much for restful sleep.

  3. #28
    Explosive Mofo Blitzforce's Avatar
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    Babies? I hate Babies

    Man funny I'm much less sore now that after doing the Bent Over rows?! Who would have thunk? :alcoholic

    I'm gonna start doing walk/jog intervals soon on my off days to improve my recuperation and start preparing for sprint intervals when it gets warmer
    Last edited by Blitzforce; 08-18-2002 at 03:40 PM.

  4. #29
    Explosive Mofo Blitzforce's Avatar
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    Tuesday 20th August - 20/08/02 - Shoulders and Arms

    Tuesday 20th August - 20/08/02 - Shoulders and Arms

    Damn dog kept barking all night!!!

    Interesting workout today.. too long as usual
    Bodyweight has gone up - currently 87.5kg+ 193-194lbs

    Workout time - 1.5 hours

    Single Arm Dumbell Leaning Press

    Warmups - 4kgx10, 20lbsx5, 35lbsx5, 45lbsx5, 60lbsx1, 70lbsx1

    3x5 65lbs Tempo 2020 Rest 1.5mins between each side


    Olympic Complex

    HangClean+PushPress+Behind the neck push press

    2x5 105lbs


    Barbell Curls

    warmup - 1x10 45lbs

    8x3 65lbs 20X0 2 mins rest
    Weight was too light, but yeap that's 8 sets of 3 reps



    Decline Dumbell Tricep Extensions

    warmup 4kgx10, 25lbsx6

    3x6 40lbs Tempo 20X0 3mins rest
    Was tough, guess the presses fatigued my Triceps


    Static Hold


    225lbs 3 sets 12sec hold 2mins rest
    working on my grip


    Cuban Raise


    2x10 5kg Tempo 3030 2mins rest
    Working my cuffs and delts
    Last edited by Blitzforce; 08-19-2002 at 11:45 PM.

  5. #30
    Explosive Mofo Blitzforce's Avatar
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    WOW - yesterday's workout was very productive!

    I can definitely see that my arms and shoulders and forearms are a lot bigger today. My arms are just about 15.5 inches now! 0.5 inch bigger since the journal start!

    16 inches here we come!

    Must say that 8 sets of 3 barbell curls did the trick in jolting my biceps into new growth, and strength I guess. especailly when I wasn't using a weight anywhere near my max. WHo says you need to go to failure for growth?

    A little bit of Charles Poliquin goes a long way
    Last edited by Blitzforce; 08-20-2002 at 09:11 PM.

  6. #31
    Explosive Mofo Blitzforce's Avatar
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    Thursday 22nd August - 22/8/02 - Chest and Back

    Thursday 22nd August - 22/8/02 - Chest and Back

    Good workout, despite the fact I had crappy sleep last night.

    Workout time - 1 hour

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches, plus overhead squats

    Yates Barbell Overhand Rows

    Did 4 warmup sets - barx15, 95x8, 115x6, 135x6, 155x2

    3x6 with 190lbs - Tempo 20X0 3 mins rest
    Going up 5lbs next workout.
    Starting to feel heavy now. Was thinking about doing dumbell rows on an incline bench today, but decided not too.

    2x6 115lbs Speed set Tempo 31X0 2.5 mins rest


    Incline Dumbell Bench Press

    3 Warmup sets - 4kgx15, 20lbsx8, 40x6, 65x4

    2x6 80lb Dumbells - Tempo 20X0 3 mins rest
    going up to 85lb dumbells for 4x4 next workout I think

    2x6 Speed set with 45lbs Tempo 31X0 2.5 mins rest


    Shoulder Width Chins


    Warmup - Pulldown 110lbs x6

    Weighted +2kg (about 5lbs) - Wanted 6 reps. 3 mins rest

    3x6 Tempo 20X0 -
    Very explosive today, last set was hard a rep or two from failure.
    Going up to 4kg dumbells next workout

    Well I was right! I'm a fast twitch fibre dood, so it makes no sense to go above 6 reps. And I was proved right by me being able to add 5lbs and still be able to crank out 3 sets of 6 reps, even though I had been stuck at 19-20 total reps with bodyweight. I think I'll stay under 6 reps from now on.


    Medium Grip Bench Press to mid chest

    warmups - barx10, 95x8, 135x6

    1x6 150lbs - Tempo 20X0

    Nice chest pump. Getting closer to my work weight now.
    Last edited by Blitzforce; 08-22-2002 at 12:19 AM.

  7. #32
    Explosive Mofo Blitzforce's Avatar
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    Friday 23rd August - 23/8/02 - Legs and Abs

    Friday 23rd August - 23/8/02 - Legs and Abs

    Laid back workout today. psuhed the Olympic lifts and backed off everywhere else


    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans, Hang Snatches and Overhead Squats. Going heavy for a couple reps on each

    Olympic lifts

    I did the usual pyramid up in poundages in my OL.


    Hang Snatch 3x3 65lbs, 75lbs, 85lbs
    Power Snatch 3x3 95lbs, 105, 110lbs for 2 sets
    Hang clean 3x3 115lbs, 140lbs for 2 sets
    Power Clean 3x3 140lbs, 170lbs for 2sets

    High Bar Full Back Squats

    4 warm up sets - BARx10, 95x8, 135x6, 185x5

    2x5 205lbs Tempo 3121, 3 mins rest

    Drop the poundage and focused on perfecting my form, getting better but not quite right yet. But much less lower back stress now.



    Snatch Deadlift on podium


    1x5 135lbs Tempo 41X1 1.5 mins rest
    1x5 185lbs
    1x5 190lbs

    Lowest setting on platform, so like a Full squat stance start


    Romanian Deadlifts

    2x6 155lbs tempo 31X1 1.5 mins rest

    Remind me never to do Romanian deadlifts after Snatch deads...
    Lower back is so fatigued that it make it hard to maintain proper form


    Hanging Leg raise curlups

    1x10 Bodyweight 2011 1 mins rest
    1x8



    Single Leg Dumbell Calf Raise

    3x10 5kg Tempo 32X2 1 mins rest


    Reverse Hypers


    1x10 Bodyweight Tempo 2222
    1x8

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 08-23-2002 at 01:40 AM.

  8. #33
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    Sunday 25th August - 25/08/02 - Shoulders and Arms

    Sunday 25th August - 25/08/02 - Shoulders and Arms

    Bumped into an old friend at the gym, hmm that's about it

    Oh there was this guy today - pretty young, who thinks he's the best and biggest thing in gym or something. He dresses like he's a Pro BB'er or something and struts ...rolls up his sleeves to do the seated shoulder press, so he can admire his arms and grunts out real loud...arghh corny


    Workout time - 1.5 hours


    Olympic Lifts

    Hang Snatch 65x3
    Power Snatch 95lbsx3
    Hang Clean 95x5, 115lbsx5
    Power Clean 135x5
    Power Clean+Front squat 135x3
    Jumping Pull 2x6 135lbs
    Clean Pull 205x5

    Single Arm Dumbell Leaning Press

    Warmups - 35lbsx6, 50lbsx5, 60lbsx5,

    3x5 65lbs Tempo 4020 Rest 1.5mins between each side

    really slowed the negative down today.


    Power Upright Row

    warmup - 1x6 45lbs, 1x6 55lbs,

    1x6 65lbs
    1x6 75lbs
    2x6 80lbs 20X0 3 mins rest

    Kinda like a hang clean upright row. Very nice for traps, side and rear delts.


    Decline Dumbell Tricep Extensions

    warmup 4kgx10

    3x6 35lbs Tempo 40X1 3mins rest
    Slowing Negative down


    Barbell Curls

    Warmup 45x6

    5x5 70lbs Tempo 30X0 2 mins rest
    Last edited by Blitzforce; 08-25-2002 at 04:26 PM.

  9. #34
    Explosive Mofo Blitzforce's Avatar
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    1st Month Progress pics

    Ok almost 1 month into the Journal now

    I'll get some new measurements up at the end of the month. But here are some pics. Before and Afters for the last 2 months.

    Before is when I weighed 180-182lbs. And now I weigh 192-194lbs! Yeah my Arms need work though...I put on 1.5 inches on em, but they don't look much bigger, my biceps stick up much higher in the mirror, but not in the photos

    Anyway onward and upward to 200lbs!
    Attached Images Attached Images

  10. #35
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    1st Month Progress pics

    Back relaxed
    Attached Images Attached Images
    Last edited by Blitzforce; 08-25-2002 at 03:07 PM.

  11. #36
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    Pics - 1st month

    Legs from front
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  12. #37
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    1st Month Progress pics

    legs from rear
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  13. #38
    Explosive Mofo Blitzforce's Avatar
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    1st Month Progress pics

    Front Double Bicep
    Attached Images Attached Images

  14. #39
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    1st Month Progress pics

    Rear Double Bicep
    Attached Images Attached Images

  15. #40
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    1st Month Progress pics

    Most Muscular
    Attached Images Attached Images

  16. #41
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    Looking 100 times better. Good job

  17. #42
    Explosive Mofo Blitzforce's Avatar
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    Thanks, but I still have a long way to go to where I wanna be.

    Will start sprint training in a month or two's time to start shredding off this fat I have, and my damn double chin
    Last edited by Blitzforce; 09-21-2002 at 04:13 PM.

  18. #43
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    Monday 27nd August - 27/8/02 - Chest and Back

    Monday 27nd August - 27/8/02 - Chest and Back

    Havent been eating as much lately, and seemed to have gone slightly leaner
    Good workout. Damn people at the gym are starting to look at me like I'm big or something


    Workout time - 1.25 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

    Yates Barbell Overhand Rows

    Did 4 warmup sets - barx15, 95x8, 135x6, 175x3

    3x6 with 195lbs - Tempo 20X0 3 mins rest

    Going up 5lbs next workout.
    Damn did that feel really heavy. I think I maybe close to plateauing on this exercise.

    1x6 135lbs Speed set Tempo 31X0


    Incline Dumbell Bench Press

    3 Warmup sets - 4kgx15, 20lbsx8, 45x6, 65x6

    3x5 85lb Dumbells - Tempo 20X0 3 mins rest

    Well I really surprised myself today! I went up to 85s and
    it felt a lot lighter than I thought, so I cranked out 5 reps.
    Though last set was getting quite hard. A rep from failure


    2x6 Speed set with 45lbs Tempo 31X0 2.5 mins rest

    Going up to 50s next workout


    Shoulder Width Chins


    Warmup - Pulldown 100lbs x6

    Weighted +10lbs - Wanted 5 reps. 3 mins rest

    3x5 Tempo 20X0 -

    I surprised myself again today! Added 10lbs and still got my reps!
    going up 2.5 lbs next workout


    Medium Grip Bench Press to mid chest

    warmups - barx10, 95x8, 135x6

    2x6 155lbs - Tempo 20X0

    Feeling solid now, perhaps 165-175 will be my workout weight



    Incline Bench Supported Dumbell Rows

    warmups - 30lbs x6

    2x6 65lbs - Tempo 20X0

    Used 30 degree incline bench, starting to get my feel here, as I may soon repalce Yates rows with these soon. Probably end up using 80-85s, maybe 90s.
    Last edited by Blitzforce; 08-27-2002 at 05:35 AM.

  19. #44
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    Weds 28th August - 28/8/02 - Legs and Abs

    Weds 28th August - 23/8/02 - Legs and Abs

    First up I may change my Journal format next week. Make it more compact.

    Workout was pretty long again today. And I didn't eat enough carbs, felt flat during workout, in terms of pump, but I did ok in terms of productivity. New PR in Hang cleans too!

    Damn am my Traps getting big! Even bigger than in the above pics, amazing how much size a muscle can gain in a few days...


    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans.

    Hang Clean

    warmup - 45lbsx5, 55x5, 65x5, 95x5, 115x5

    2 mins rest

    1x3 135lbs
    1x3 145lbs
    1x3 150lbs
    1x3 - missed 3rd rep 155lbs New PR!!

    Missed the 3rd red though, but pretty amazing all up.
    Those power upright rows I did on Sunday, as well as my larger traps are helping I guess


    High Bar Full Back Squats

    4 warm up sets - BARx10, 95x8, 135x6, 185x5

    3x5 210lbs Tempo 31X1, 3 mins rest

    Still working on my form

    Paused Speed sets
    1x6 135lbs Tempo 32X1


    Full Front Squats

    1x5 195lbs Tempo 31X1

    Paused Speed set
    1x6 135lbs Tempo 32X0


    Snatch Deadlift on podium

    1x6 135lbs Tempo 41X1 2.5 mins rest
    2x6 195lbs


    Glute Ham Raise on Floor

    2x6 BW 1.5 mins rest



    Romanian Deadlifts

    2x6 160lbs tempo 31X1 1.5 mins rest



    Hanging Leg raise curlups

    1x9 Bodyweight 2011 1 mins rest
    1x8



    Single Leg Dumbell Calf Raise

    3x6 7kg Tempo 32X2 1 mins rest



    Reverse Hypers


    1x10 Bodyweight Tempo 2222

    Just to unload the spine and flush blood into lower back
    Last edited by Blitzforce; 08-27-2002 at 11:54 PM.

  20. #45
    Explosive Mofo Blitzforce's Avatar
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    Sore Hammies today! Which is not the bad thing...
    but I think I over did it yesterday - runny nose

    Must reduce volume next leg day.

    Active recovery today - relaxing 15 min walk in the afternoon. Feeling much better now
    Last edited by Blitzforce; 08-29-2002 at 02:27 AM.

  21. #46
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    Friday 30th August - 30/08/02 - Shoulders and Arms

    Friday 30th August - 30/08/02 - Shoulders and Arms

    One thing to say about this week and my workout today - "ON FIRE!"

    Man I'm progressing and busting PRs left right and centre!!

    Workout time - 1.5 hours


    Olympic Lifts

    As per usual I start with light hang cleans and hang snatches and work up to the Olympic bar, and then add weight and do a few reps of each. Alternating between the Hang Snatch and Hang Clean.

    Rest between sets 1 to 2 mins

    Hang Snatch 55x3, 65x3, 75x3, 85x3, 90x3, 95x3 New PR!!
    Power Snatch 115x3, 120x2 New PR!!
    Hang clean and Push press 115lbsx3

    Just freaking awesome! I can see a 190-195 Power Clean next week
    Can't wait to hit 135lbs for the Power snatch for reps!


    Single Arm Dumbell Leaning Press

    Warmups - 30lbsx6, 45lbsx6

    3x6 65lbs Tempo 30X0 Rest 1.5mins between each side

    Going up to 70s next workout!


    Clean Grip Upright Row to Sternum

    warmup - 1x6 45lbs, 1x6 65lbs,

    3x6 95lbs 20X0 3 mins rest

    I did them strictly and funny enough I was strong enough to pull it off, compared to using my legs to help last week
    Up 5lbs next workout


    Decline Dumbell Tricep Extensions

    warmup 15lbsx6

    4x6 40lbs Tempo 30X1 3 mins rest

    Going up to 45s next workout!
    Altenrated these with the upright rows. 1.5 mins rest between each


    Toes raises

    Warmup - BW

    3x10 some barbell Tempo 3121 3 mins rest

    I alternated these with the barbell curls. 1.5 mins rest between each


    Barbell Curls

    Warmup 45x6

    5x5 80lbs Tempo 30X0 3 mins rest

    Whoops I added 10lbs extra instead of 5
    Oh well I got my reps, but the last set I failed on, but still pulled it off. I guess I'll do 85lb next workout
    Last edited by Blitzforce; 08-29-2002 at 11:31 PM.

  22. #47
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    Active recovery yesterday

    15min relaxing walk

  23. #48
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    Sunday 1st Sept - 1/9/02 - Chest and Back

    Sunday 1st Sept - 1/9/02 - Chest and Back

    What a way to start the 5th month of proper training - pretty crappy workout today. Just felt dead, guess my pre-workout meal of fried rice and sauges is to blame...
    Plus my sleep has been really bad lately, and its starting to show!

    Oh yeah before I forget I need to get some updated measurements up! I'm definitely bigger across the board!

    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Clean, and hang snatches

    70 Degree Barbell Overhand Grip Rows

    Did 4 warmup sets - barx15, 95x8, 135x6, 175x3, 210x1

    2x6 with 200lbs - Tempo 20X0 3 mins rest

    Last rep didn't quite get to my stomach - about an inch off.
    Its time to back the weight back down next workout and
    rebuild back up. I'll use 160lbs next workout.
    I really want 225lbs before I switch to dumbells!

    2x6 135lbs Speed set Tempo 31X0 2.5 mins rest


    Incline Dumbell Bench Press

    3 Warmup sets - 4kgx15, 20lbsx8, 45x6, 65x6

    2x6 85lb Dumbells - Tempo 20X0 3 mins rest
    1x4 failed

    Wasn't quite as explosive as I have been.
    Didn't get my full quota of reps

    1x6 Speed set with 50lbs Tempo 31X0 2.5 mins rest


    Shoulder Width Chins


    Warmup - Pulldown 100lbs x6

    Weighted +10lbs - Wanted 6 reps. 3 mins rest

    3x6 Tempo 20X0 -

    Last couple of reps, didn't quite get my chin above the bar, just level. Oh well good enough for me to add 2.5lbs extra next workout


    Medium Grip Bench Press to mid chest

    warmups - barx10, 95x8, 135x6

    2x6 160lbs - Tempo 30X0

    Still fairly easy. Up 5lbs next workout
    Last edited by Blitzforce; 09-10-2002 at 11:21 PM.

  24. #49
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    Measurements Update - 1 month

    Cold Measurements

    left and right side where applicable

    Journal Start 2/8/02

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12 - 12.25
    Arms - flexed 14 7/8 - 15
    Shoulders - 50
    Neck - 16
    Chest - relaxed 43.5 - flexed 45
    Waist - 33
    Hips/Glutes - 39.5
    Thighs - 25.75 - 26
    Knee - 15
    Calves - 16 - 16.25
    Ankle - 9


    Today 2/9/02

    Height - 5'9"
    Wrist - 6.75
    Forearms - flexed 12.25 - 12.5
    Arms - flexed 15.25 - 15 3/8
    Shoulders - didn't measure
    Neck - 16
    Chest - didn't measure
    Waist - 33.5
    Hips/Glutes - 40.25
    Thighs - 26.25 - 26.5
    Knee - 15
    Calves - 16.5 - 16.5
    Ankle - 9

    Waist has gone up 0.5 inch, but I'm no fatter according to calipers, just increased lower back and ab size as you would expect. Didn't bother measuring Chest or shoulders, because its tough to get an accurate measure by yourself.

    But still good improvement all round! 16 inch arms here I come
    Left tricep is lagging though.
    Last edited by Blitzforce; 09-03-2002 at 11:27 PM.

  25. #50
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    Monday 2nd September - 2/9/02 - Legs and Abs

    Monday 2nd September - 2/9/02 - Legs and Abs

    Not a bad workout, but not great either.
    CNS stills feels a bit fried

    Workout time - 1.5 hours

    Warmup

    Basic light weights and dynamic stretches. I did some light bar Hang Cleans and Hang snatches

    Various Power moves

    Powerclean warmup - 95lbsx3, 115x3, 135x3

    3 mins rest between each

    Powerclean 1x3 175lbs
    CleanPull to sternum 1x3 205lbs
    Powerclean 1x2 185lbs - missed 3rd rep
    Cleanpull 1x3 205lbs

    Jumping Pull 135lbsx6

    Vertical jumpsx3
    Standing Long jumpsx3

    Jumping pull 135lbsx6

    Well I managed to extend my Powerclean PR to 2 reps (185)
    But not really firing today.


    High Bar Full Olympic Back Squat

    4 warm up sets - BARx10, 95x8, 135x5, 185x3

    2x5 220lbs Tempo 31X1, 3 mins rest

    Form is pretty good now


    Full Front Squats

    1x5 200lbs Tempo 31X1

    Man this set tore me up good - touch exercise as usual.
    Made tougher doing this after the Olympic stuff


    Romanian Deadlifts

    warmup - 45x6, 95x6

    2x6 170lbs tempo 41X1 3 mins rest


    I did the following 3 exercises one after the other with 1.5 min rest between each

    Hanging Leg raise curlups

    1x10 Bodyweight 2011
    1x9

    Single Leg Dumbell Calf Raise

    3x6 8kg Tempo 32X2

    Reverse Hypers

    2x10 Bodyweight Tempo 2222
    Last edited by Blitzforce; 09-02-2002 at 03:55 AM.

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