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. #1276
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    lucky you its summer there... its freezin over here... haha

  2. #1277
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    Quote Originally Posted by ryuage
    lucky you its summer there... its freezin over here... haha

    I guess the grass is always greener on the other side - we don't get snow here


    Sunday 19th December

    Sleep - 6.5 hours
    Waking Pulse - 59
    Mood - kinda tired I guess, but somewhat hyped

    legs feel light and loose. Gonna be scorcher today - 37 degrees, and I have to train outdoors... hopefully the parks will be free

  3. #1278
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    Sunday 19th December - Cycle 2 Get Lean+Maintain Strength - Week 21 - Day 1 - Lower 2 BBALL - Microcycle 5 - Workout 2

    The plan was to go to the local park to do my usual jumps and sprint workout.
    But I decided from now on, that if a lower "speed" day fell on a Sunday I would go and play BBall isntead, which is a bit of speed and power workout anyway
    This usually occurs every 2 months, so it would allow me to gauge progress etc

    I went to a outdoor BBall complex fairly close to home, but it was scorching hot day today, 37 degrees! I took a 1min break every 5mins or so to drink and rest up in the shade. Courts were empty unsurprisngly.
    Still can't do more than 5 moves in a row before I started to gas out. Girlfriend wasn't too keen in joining in, so she just sat in the shade and watched


    Bodyweight at home - 218lbs - eek!
    Workout time - 45 mins
    Workout rating - 7/10


    I felt explosive, light and fluid in upper and lower body. My bodyweight doesn't seem to be a problem for my muscles anymore. No ankle, shins or knee issues at all even though I was playing on a hot and hard concrete outdoor court.
    Moves and dribbling, and close in shooting were good, evern though I'heavne't played in a while. Outside shooting was crap as expected


    Back in October 3rd
    1) One step 2 legged jump was 4 inches higher than a Standing vertical Jump
    2) Running 2 legged Jump is the same
    3) Running one legged jump is one inch lower than my vertical jump...


    Today
    1) Standing Vertical Jump was 3 inches higher
    2) One step 2 legged jump was 2 inches higher than the standing one
    3) Running 2 legged Jump is the same as above
    4) Running one legged jump is the same as my vertical jump


    So a nice improvement in general all round. Especially on the running one legged jump. My body doesn't shut down from fear now, felt pretty natural even though I haven't done it much. Sprints have definitely helped here.
    I'll start doing it now in my Lower body workouts at the park, so hopefully it will be higher than my standing jump the next time I'm at the court. Force absorbtion and reactivity is definitely up, but still need much work.

    Still 4 inches away from my all time best, but I'm also 40lbs heavier...
    If I can get back down to 200lbs, I'd have me an extra 6 inches me thinks, with everything remaining the same, and at 190lbs I'd be soaring!
    Plus a big boost in speed and quickness too
    Last edited by Blitzforce; 12-19-2004 at 11:51 AM.

  4. #1279
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    Right click on each clip and save to avoid errors

    Putting on some moves on the court. Not too bad for someone who hasn't played on a regular basis in a while... fat and heavy too
    seems the body never forgets the skills you have learned

    http://www.members.optushome.com.au/...ll_19Dec04.mpg
    Last edited by Blitzforce; 12-18-2004 at 11:54 PM.

  5. #1280
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    Monday 20th December

    Sleep - 5.5 hours
    Waking Pulse - 60
    Mood - decent

    Ahem late night, but I actually feel pretty good!
    Spinal erectors are pretty trashed. Muscles in my feet and lower leg are slightly sore. No soreness in my VMO, which is odd since they were working really hard yesterday.

    Might get back into some one armed deadlifts with the bar in front to help my spinal erectors here.
    Last edited by Blitzforce; 12-19-2004 at 11:49 AM.

  6. #1281
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    ill take ya jk ... I havent played in forever so I probably would do pretty horrible hehe. You born and raised in aus?
    Last edited by ryuage; 12-19-2004 at 12:23 PM.

  7. #1282
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    Quote Originally Posted by ryuage
    ill take ya jk ... I havent played in forever so I probably would do pretty horrible hehe. You born and raised in aus?
    Bring it on

    I was born and raised in Papue New Guinea, Rabaul town for the first 12 years of my life before moving down to Australia for high school and to live.
    There were no TVs, computer or video games back there. So we did a lot of running around in the jungles, swimming in the beach/reefs etc growing up. I feel this helped our motor developement a lot. I'm lucky I was brought up there as opposed to a big city.

    I attached a pic of our old house there

    Tuesday 21st December

    Sleep - 3 hour nap + 6.5 hours
    Waking Pulse - 63
    Mood - Average

    Slight ache in spinal erectors
    Attached Images Attached Images

  8. #1283
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    Tuesday 21st December - Cycle 2 Get Lean + Maintain Strength - Week 21 - Day 2 - Upper 1 - Microcycle 5 - workout 3

    Workout was productive, but I was weaker than I expected not sure why. Because I felt decent enough, got enough sleep and didn't feel overtrained etc. Only thing was I had a bad blood sugar crash earlier in the day. Might have been because of that. Oh well only the 3rd bad workout this year.

    Bodyweight at gym - 219.5lbs
    Workout time - 1.25 hours
    Workout rating - 6/10

    Rotating sets between a press and then a pull exercise, 1 min between each during warmups and earlier sets and then 2 to 2.5 mins later on


    Standing Military Press - in Oly Shoes

    Warmups - 45lbs x10, 70x5 sec support + 5, 89x10sec support, x5, 115x10sec support, x5, 135x8sec support, x3, 165x8sec support, x1, 190x5 sec support

    Rotation 1) 190lbs x 1 ---> long 5 sec grind
    Rotation 2) 190lbs x 2.5 ---> first rep with a slight leg drive

    96% of (15%BW+Session Max) dropoff
    Rotation 3) 180lbs x 3
    Rotation 4) 180lbs x 3
    Rotation 5) 180lbs x 2.5

    I was expecting to hit 190x3, I did 185x3.5 last week. But it was a long slow grind up today on the first set. I still was able to do 180x3 for a few sets, so who knows...
    Didn't feel all that heavy, just didn't have the strength/neural drive today.


    Chins - 12inch between hands

    Warmups - pulldown version 30kg x10, 35x8, 40x5, 50x5, 60x3, 70x2 then BWx2

    Rotation 1) BW 222lbs (with Oly Shoes) x 10 - matches PR
    Rotation 2) BW x 8

    I left my chin belt at home, so had to do these unweighted. Was gonna try 65lbs x3...oh well. I did 60x3 for a PR last week, so I expected to do more than 10 with bodyweight. Just weak today.


    Seated Low Pulley Rows - Close V Parallel grip

    warmups - each rep with a 3 sec ISO against the chest - 25kg x2, 35x2, 45x2, 55x2, 65x2, 70x1 (normal)

    controlled, 4 sec ISO against the chest each rep
    Rotation 1) 65kg x 3.5
    Rotation 2) 60kg x 3
    Rotation 3) 60kg x 2.5

    Time to nail the lower and mid traps to balance all the work my pecs, frontdelts and upper traps have been getting


    Cuff Stuff and ISO Stretches - EQI

    Rest - 2mins

    Single arm, Standing, Elbow supported Cuban raise L-Rotations
    Warmup - 4kg x 8, 7kg x5

    1) 22lbs x 10

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    110lbs x 1min

    Dip Stretched ISO hold
    BW x 1min

    shoulder dislocates with wooden staff
    Last edited by Blitzforce; 12-21-2004 at 01:20 AM.

  9. #1284
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    Wednesday 22nd December

    Sleep - small nap + 7 hours
    Waking Pulse - 63
    Mood - Average, slight drain

    slight soreness in my spinal erectors, shoulders, traps, upper back and biceps
    Last edited by Blitzforce; 12-21-2004 at 01:01 PM.

  10. #1285
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    Quote Originally Posted by Blitzforce
    Bring it on

    I was born and raised in Papue New Guinea, Rabaul town for the first 12 years of my life before moving down to Australia for high school and to live.
    There were no TVs, computer or video games back there. So we did a lot of running around in the jungles, swimming in the beach/reefs etc growing up. I feel this helped our motor developement a lot. I'm lucky I was brought up there as opposed to a big city.
    maybe thats why im so screwed up... haha

  11. #1286
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    Quote Originally Posted by ryuage
    maybe thats why im so screwed up... haha
    It well may just be
    I dunno, is it something your born with, or does how you grow up really make a difference? I think it helps. Sorta determines how developed the base level of motor skills you get I think.

    Thursday 23rd December

    Sleep - 7 hours
    Waking Pulse - 59
    Mood - Average, slightly tired

    could use more sleep...
    Last edited by Blitzforce; 12-22-2004 at 02:22 PM.

  12. #1287
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    I dont think most people are born the way they are... I really do believe its how they are raised. Especially the way someone acts, the things they enjoy, the music they like, etc etc...

  13. #1288
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    Quote Originally Posted by ryuage
    I dont think most people are born the way they are... I really do believe its how they are raised. Especially the way someone acts, the things they enjoy, the music they like, etc etc...
    Hmm well I was super neat to the point of fussy during my younger years, but somewhere and somehow, I became super lazy and messy now....

  14. #1289
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    Thursday 23rd December - Cycle 2 Get Lean+Maintain Strength - Week 21 - Day 3 - Lower 1 - Microcycle 5 - workout 2

    Dang bodyweight is going up again...
    Decent workout today.

    Bodyweight at the gym - 221.5lbs
    Workout Rating - 8/10
    Workout time - ?

    Warmup

    1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
    2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
    3) Ankle Jumps - 3x20

    5) Olys - did one of each in between the warmup sets of the rest of the exercises before moving onto the Snatch Pulls

    A few sets of stuff with the bar
    PowerClean + 2 LowHangPowercleans - 155lbs
    Squatclean - 155lbs --> sprained a finger when the barbell bounced back up after I dropped it!


    Rotating between each exercise

    rest - 30secs to 1 min for warmups. 1.5 to 2.5 mins between each exercise after warmups.

    Vertical Jumps

    Vertical Jumps x 4 ---> before starting everything
    30-40secs rest between each - first 2 matches my PR

    Then did a one step jump with no armswing, popped ceiling panel up with head - felt like 2 inches above it

    Done before each rotation to measure fatigue
    Rotation 1) Vertical Jumps x 2 +1 inches over mark
    one step jump with no armswing --> head level with ceiling

    Rotation 2) Vertical Jumps x 2 +1 inch above mark
    one step jump with no armswing --> head level with ceiling

    Rotation 3) Vertical Jumps x 2 level with mark
    one step jump with no armswing --> head below ceiling


    Full Oly Back Squats - in Oly Shoes - RAW

    Warmup sets - alternating between back and frontsquats up to 225lbs - BWx5, Barx5, 95x5, 135x5, 185x5, 225x5, 255x3, 285x2, 315x1
    FrontSquats - 135x3, 185x3, 255x1

    about 84% of (85%BW+1RM) - fast down, max speed up
    Rotation 1) 305lbs x 3
    Rotation 2) 295lbs x 3
    Rotation 3) 295lbs x 3

    I just about divebombed these today, went down much faster than last week. And coupled with much better form, they felt much harder. I concentrated on pushing the floor away rather than squatting the weight up which made my form much better, back angle much more upright and constant. No more semi Good Morning the weight up. So less back extension, and more knee and hip extension, and I didn't relax at the bottom like I have been doing before. 0.8-0.9 sec on the way down, 1 to 1.1 sec on the way up average

    I think I will benefit more from these now, more transfer over to my frontsquat. Judging by how 255 felt on frontsquats during the warmup, this seems to be the case.
    Made it feel harder though, not quite as hard as a frontsquat with vertical back, but not far of. Thus 315 during the warmups felt quite hard.
    305lbs felt a bit slow, so I dropped the weight back to 295 I used last week.
    Will stay here a while me thinks.


    Waveloaded Reactive Snatch Pulls - in Oly Shoes - HookGrip - RAW

    warmups - 155lbs x2, 175x2, 195x2, 245x2

    Started from floor, divebombed down and reverse 2-3 inches above the floor

    about 70% of (50%BW+1RM)
    Rotation 1) 245lbs x 2
    Rotation 2) 245lbs x 2
    Rotation 3) 245lbs x 2 ---> slower reversal

    Rest 2mins

    about 60% of (50%BW+1RM)
    Rotation 1) 195lbs x 3
    Rotation 2) 195lbs x 3
    Rotation 3) 195lbs x 3

    felt harder than last week


    SplitSquat Jumps - in Sneakers

    jumping and landing on balls of feet - jump, switch legs land, absorb, reset, swap legs and repeat
    Rotation 1) BW x 4
    Rotation 2) BW x 4
    Rotation 3) BW x 4

    Jumped a bit higher than last week. Should have video'ed em though

    Reactive Lat Machine Situps

    Warmups - BWx10, BWx5, 15lbs x3, 25x3

    Toes pressed into floor, divebomb down and explode up
    Rotation 1) 35lbs x 5
    Rotation 2) 35lbs x 5 ---> abs were hurting


    ISO Stretches - EQI

    Bulgarian Split Squat stretched ISO hold
    Front leg on 5 inch block x 1min
    knee forward, drove hip back stretching the upper hams out

    Standing Calf Raise Stretched ISO hold 5plates x 1min

    Reverse Hypers BWx12

    layed over a swiss balll to stretch out the spinal erectors x 1min
    Last edited by Blitzforce; 12-23-2004 at 12:29 AM.

  15. #1290
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    2nd rotation of squats and reactive snatch pulls - squat looking much better form wise.

    http://www.members.optushome.com.au/...x3_23Dec04.mpg

  16. #1291
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    Friday 24th December

    Sleep - 6 hours
    Waking Pulse - 62
    Mood - Slightly tired. Slightly drained feeling

    whole body is moderately sore. Mostly in my abs, traps, spinal erectors, glutes, hams, calves and quads

  17. #1292
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    Saturday 25th December

    Sleep - 1 hour nap + 6.5 hours
    Waking Pulse - 58
    Mood - Average, underlying tiredness from lack of sleep

    Most of the soreness is gone, but glutes, hammies and VMO still aching quite a bit.

    Merry Christmas

  18. #1293
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    merry christmas blitz

  19. #1294
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    Lots of food and drinking

    Sunday 26th December

    Sleep - 1 hour nap + 4-5 hours
    Waking Pulse - 58
    Mood - Not too bad, I should be tired I think....

    Christmas party killed my sleep
    Upper body session today, but I think the gym maybe closed. If that's the case I have two options, wait till tommorrow, or improvise at home with plyo pushups etc...hmmm

  20. #1295
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    Monday 27th December

    Sleep - 2 hour nap + 6.5 hours
    Waking Pulse - 58
    Mood - decent

    Decided to do my workout today, so I'll have to shuffle my sessions around a bit. 5 days since my last upperbody workout, so at least I'm well rested there.
    Noticed my spinal erectors are getting huge from the reactive snatch pulls!
    2 columns of steel cable cords
    Should help my sprinting a bit.

  21. #1296
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    Tuesday 27th December - Cycle 2 Get Lean + Maintain Strength - Week 22 - Day 1 - Upper 2 - Microcycle 5 - workout 4

    Was some big traffic jam on the way to gym! Took ages to get there, tried not to stress out too much...
    This workout is one day behind schedule, felt Ok though. Bodyweoight up a bit from the Christmas feasting

    did some reactive chest supported rows during the warmups

    Bodyweight at gym - 221lbs
    Workout time - 1 hour 15mins
    Workout rating - 8/10

    Rotating Sets between each exercise

    Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


    14 inch Grip bench - no arch or leg drive

    Warmups - Barx10, x5 OI, x5 Throws,
    95x5+5OI, 95x5 throws, 135x5+50I, 135 x 3 throws, explosive ---> 165x3, 195x3, 225x3

    Partial range Bench throws, throw as high as possible and recatch, reset

    About 50% of (15%BW+1RM)
    did a concentric 30 degree plyo pushup before each set to measure fatigue
    Rotation 1) 135lbs x3 - about 3 inches of air, catching too shallow, wobbly
    Rotation 2) 135lbs x3
    Rotation 3) 135lbs x3 ---> Not absorbing as well

    rest 2mins

    Explosive - down fast, reversed an inch above the chest, max concentric speed. Then Oscillatory Isometrics to failure

    About 70% of (15%BW+1RM)
    Rotation 1) 195lbs x 3 + 9 OI (+10lbs)
    Rotation 2) 195lbs x 3 + 7 OI

    Up 10lbs from last session on the 2nd set of stuff, 195lbs was moving fast, but the OI were a handful. Muscling it up too much on the 2nd set. Just not springing up as quickly.
    225lbs in the warmups was moving faster than I recall, maybe I am stronger, 305-315lbs 1RM stronger


    Standing Dumbell Curls

    Warmups - 1kg x10, 3kgx5, 15lbs x5, 25lbs 2x5, 35lbs 2x3, 45x2

    Rotation 1) 50lbs x 5 (+1 rep)
    Rotation 2) 25lbs x 12 Oscillatory Isometrics
    Rotation 2) 25lbs x 11 Oscillatory Isometrics


    Rope cable tricep Pressdowns

    Warmups - 10kg x10, 15kg 2x5, 20kg 2x3, 25x3

    Rotation 1) 30kg x 10.5
    Rotation 2) 25kg x 12 Oscillatory Isometrics
    Rotation 3) 25kg x lost count on OI

    crappy form


    Dumbell Bent Over Lateral Raise

    Warmups - 1kg x10, 3kg x8, x5, 5kg 2x5, 15lbs x5, x3

    Rotation 1) 20lbs x 12
    Rotation 2) 20lbs x 11
    Rotation 2) 20lbs x 10

    Cooldown and ISO Stretches - EQI

    Free Motion pulley standing L-Flyes - arms by side
    10lbs x10, 20lbs x 15, x10

    Free Motion High Pulley 2 handed Lat Stretched ISO hold
    120lbs x 1min

    Pushup/Dip Stretched ISO hold
    BW x 1min

    Shoulder Dislocates pec stretch with wooden staff
    Last edited by Blitzforce; 12-26-2004 at 11:18 PM.

  22. #1297
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    Right click on clip and save to avoid errors


    3 sets of Bench throws with 135lbs x3
    http://www.members.optushome.com.au/...x3_27Dec04.mpg

    2 sets of Explosive Bench + OI to failure with 195lbs
    http://www.members.optushome.com.au/...OI_27Dec04.mpg

  23. #1298
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    Tuesday 28th December

    Sleep - 1 hour nap + 7 hours
    Waking Pulse - 64
    Mood - average

    Moderate soreness in the whole upper body. Spinal erectors quite sore.

  24. #1299
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    Damn arms have gotten bigger - up 1/8 inch to 17 1/8
    Most probbaly triceps

    Not really after more size anymore at this stage, but I'm not really complaining either
    Last edited by Blitzforce; 12-27-2004 at 04:27 PM.

  25. #1300
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    Wednesday 29th December

    Sleep - 1.5 hour nap + 6.75 hours
    Waking Pulse - 60
    Mood - good

    Looking forward to today's session at the park. Have the urge to run fast
    Legs feel nice and loose, been 5 days since last lower body workout

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