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. #1
    Senior Member The Calvinator's Avatar
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    Preparing for the Arnold Classic

    I am planning on going to the Arnold Classic in Columbus, OH, on Feb. 28th - March 1st. There are going to be some big mofo's at the Arnold Classic, so instead of being small, I can maybe be not so small in comparison.

    The Routine

    Split:
    Sun- Off
    Mon- Chest, Calves
    Tues- Back, Forearms, Abs
    Wed- Quads, Hamstrings
    Thurs- Deltoids, Traps, Calves
    Fri- Biceps, Triceps, Forearms
    Sat- Cardio, Abs (If I am feeling frisky that day)

    Reps and Sets

    Warmup: 4sets x 6reps (Lightweight to moderately heavy)

    Chest:
    Flat Bench: 3sets x 10-12reps
    Incline DB's: 3sets x 10-12reps
    Hammer Strenght Wide Chest Machine: 3sets x 10-12reps
    Machine Flye: 3sets x 10-12reps
    Flat Bench Negative: 1set x 1rep (pending how the slightly torn tendon is feeling that day)
    *I am going to switch off Flat Bench and Incline DB's every week.
    **Even though I am racing a few members to 405 on Flat Bench, my reps will stay higher because of a re-occuring injury.

    Back:
    T-Bar: 3sets x 10,8,6reps
    Hammer Strenght Pulldown Machine: 3sets x10,8,6reps
    Cable Rows: 3sets x 10,8,6reps
    Wide Grip Underhand Pull Ups to Chest: As many as I can get

    Quads and Hamstrings:
    Leg Press: 4sets x 20-25reps
    Aductor: 3sets x 20reps
    Abductor: 3sets x 20reps
    Lying Leg Curl: 3sets x 12-15reps
    *I have a torn miniscus, so I want to take it easy and not over-stress anything.

    Deltoids:
    DB Shoulder Press: 4sets x 12,10,8,6reps
    Rear Delt Machine Flye: 3sets x 12,10,8reps
    Side Raises: 3sets x 8-10reps
    Front Raises: 1set x 8-10reps
    *I only like to do one set of Front Raises because I feel they get a little bit of a shock on Chest day.

    Biceps:
    Standing Barbell Curl: 3sets x 12,10,8reps
    On Arm Spider Curl: 3sets x 12,10,8reps
    Rope Hammer Curl: 3sets x 12,10,8reps

    Triceps:
    Close Grip Bench: 3sets x 12,10,8reps
    Weighted Dips: 3sets x 12,10,8reps
    One Arm Reverse Pressdown: 3sets x 12,10,8reps

    Calves:
    Day 1: High-Volume
    Exercise A: Calf Superset*
    A1) Seated Calf Raises
    3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
    A2) Donkey Calf Raises
    3 x 30-50 at a 101 tempo
    *After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.
    Exercise B: Standing Calf Raises
    B1) Standing Calf Raises
    10 x 10-30 at a 111 tempo, ten seconds**
    **In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
    Day 2: Low-Volume
    Exercise A: Triple Drop Standing Calf Raises
    A1) Triple Drop Standing Calf Raises
    3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.
    ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

    Traps:
    DB Shrugs: 4sets x 12-15reps
    *I do an additional 3sets of lightweight warmup.

    Forearms:
    Behind the Back BB Wrist Curl: 3sets x 12-15reps
    Reverse DB Wrist Curl: 3sets x 12-15reps
    *I don't do any warmup scheme since they are already pumped from previous exercises.

    Diet:
    I plan on consuming about 3000 calories a day. 1000 will come from roughly 250 grams of protein, and the other 2000 will be a makeup of carbs and fats. Even though I am trying to put on some mass, I am trying to avoid any foods that contain a lot of sugars. I will probably end up eating about 6 meals a day and try to avoid any type of snacking if at all possible.

    Supplements:
    Protein Shakes: 2 a day
    Glutamine: 15grams a day
    Multivitamin: 1 a day

    Current Stats:
    Height: 5'11"
    Weight: 228
    Age: 23
    Bodyfat: 12-13%
    Arms: 17"
    Forearms: 14"
    Waist: 36.5"
    Calves: 17.25"

    Short-Term Goals: (By the week of Jan.12-18)
    Flat Bench: 365 x 2
    Supported (Parellel to ground) T-Bar: 285 x 2
    DB Shoulder Press: 110 x 4
    Barbell Curl: 185 x 2
    Weighted Dips: 105 x 6

    Goals by Arnold Classic:
    Weight: 225
    Bodyfat: 9-10%
    Arms: 18.25"
    Forearms: 15.25"
    Waist: 34"
    Calves: 18.5"
    Flat Bench: 405 x 1
    Supported T-Bar: 315 x 1
    DB Shoulder Press: 110 x 12
    Barbell Curls: 205 x 2
    Weighted Dips: 125 x 6
    Last edited by The Calvinator; 12-06-2002 at 03:51 AM.

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  3. #2
    Senior Member The Calvinator's Avatar
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    Chest:
    Warmup: 135 x 6 - 185 x 6 - 205 x 6 - 225 x 6
    Flat Bench: 285 x 2 (stopped here because I felt a sharp pain in my right pec just below the deltoid. I could have gotten at least 2 more reps in here)
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  4. #3
    Senior Member The Calvinator's Avatar
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    Back:
    Standing T-Bar Row (just trying something new): 260 x 6 - 285 x 5 - 285 x 5
    Hammer Strength Pulldowns: 320 x 3 - 280 x 6+1 - 280 x 5+1
    Cable Rows: 270 x 4 - 250 x 7+1 - 250 x 6+1
    Wide Grip Underhand Pull-Ups: BW x 6+1 - BW x 5+1 - BW x 5+1
    *Didn't do forearms because I needed to get to class.
    Last edited by The Calvinator; 12-03-2002 at 02:42 PM.
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  5. #4
    Genetic Experiment GeneticallyGifted's Avatar
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    Man Cal, your ass is huge. 5"11 228, **** that is just what I would want to be...well the height isn't going to change but the weight would be nice.

    The back strength you posses is "sick!" I wish I was pulling that type of Sh!t. Well done.

    I am going to frequent your journal and probably steal some of your workout kind like the WG Underhand Pullups....that sh!t sounds like it hits the lats pretty damn good.

    I'll be watching out for ya.

    G≤
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  6. #5
    Senior Member The Calvinator's Avatar
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    Thanks for the reply G'd up! Yes the wide grip underhand pull ups are brutal, especially when you have a spotter giving you that extra "umph" to get one more rep in. I move my hands as wide out as possible, but obvioulsy not too much to make the lift uncomfortable. I plan on doing these weighted soon, but I guess we will all see what happens.
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  7. #6
    Genetic Experiment GeneticallyGifted's Avatar
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    I'll be trying them tomorrow. Thanks for the new nickname...that sh!t is tight. Like I said I am here to learn...so keep showing me somethin'!!

    G'd up!
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  8. #7
    Senior Member The Calvinator's Avatar
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    no prob man, as long as your not with my chick, we wont have any problems here
    Last edited by The Calvinator; 12-03-2002 at 03:25 PM.

  9. #8
    WBB OG Silverback's Avatar
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    lol, is the arnold classic for real? by that i mean are you really going? That would be awsome, youv'e got some kickass strength and your stats are outstanding, i'll definately be making more visits, sounds like i could learn a thing or two. keep up the good work.

    B-R
    The only limits are the one's you place on yourself...

  10. #9
    Mike Henley MonStar's Avatar
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    Nice entries so far C! Journal looking good man. Great to see you starting a journal again. Good luck looking HUGE at the Arnold Classic man.

  11. #10
    Senior Member The Calvinator's Avatar
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    Big Ron, thanks for the reply.
    Yes the Arnold Classic is for real, but am I competing? hell no!! I just want to walk around and look huge. Its like a 1/4 mile race, i wouldnt dare race my lifted Jeep against rice rockets, but at least I still look good
    And thanks for chiming in Big Mike!!

  12. #11
    Mike Henley MonStar's Avatar
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    Sun- Off
    Mon- Chest, Calves
    Tues- Back, Forearms, Abs
    Wed- Quads, Hamstrings
    Thurs- Deltoids, Traps, Calves
    Fri- Biceps, Triceps, Forearms
    Sat- Cardio, Abs (If I am feeling frisky that day)
    Seems like a lot of days in a row though C, are you sure that youre going to be able to handly 5 days in a row of intense training?

  13. #12
    Senior Member The Calvinator's Avatar
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    Seems like a lot of days in a row though C, are you sure that youre going to be able to handly 5 days in a row of intense training?
    OH YOU DIDN'T KNOOOOOOOWWW?!?!?!? YOUR A$$ BETTER CAAAAAALLLL SOMBODAAAAAY!!!!!
    I am cool like that..... of course i can handle it
    Last edited by The Calvinator; 12-03-2002 at 11:35 PM.

  14. #13
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    Do you think your cals are high enough?

  15. #14
    Mike Henley MonStar's Avatar
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    Originally posted by The Calvinator
    OH YOU DIDN'T KNOOOOOOOWWW?!?!?!? YOUR A$$ BETTER CAAAAAALLLL SOMBODAAAAAY!!!!!
    I am cool like that..... of course i can handle it
    LOL. Youre cool like that and thats how your CNS is going to be able to handle 5 days of intense training? Oh, now I understand. I wish I was cool like that. LOL!

  16. #15
    Senior Member The Calvinator's Avatar
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    LOL. Youre cool like that and thats how your CNS is going to be able to handle 5 days of intense training? Oh, now I understand. I wish I was cool like that. LOL!
    You are cool like that, have you tried it like this before??
    I'm still Big-C from the block, don't be fooled by the rocks that I got!!

  17. #16
    Genetic Experiment GeneticallyGifted's Avatar
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    You got more R&B/ Hip- Hop saying in your head...Everytime I see them I start singing the song...

    You journal is gonna have me in a hip-hop whirlwind.

    hehehe

    G'd Up! Hoes down while Muth****as bound ta dis...
    STATS COMING SOON:Age: 29 | Height: 5'10" | Weight: 78KG/ 172LBS| bf: |Years Training:?? | All-natural: Yes|

    Chest: | Shoulders: | Upper Arm: | Forearm: |
    Waist: |Neck:| Upper Thigh: | Calf: |

    Personal Bests: COMING SOON:
    Flat Barbell Presses: | Dips: |Wide-grip Palms Away: |
    Military Barbell Press: |Barbell Squats: |

  18. #17
    Senior Member eclips1's Avatar
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    Big C! Glad to see you've started another journal. 405 by feb 28th huh. Do the damb thang! I kinda agree with Mike though on the 5 days in a row being hard on your body though. Do you plan on keeping this routine for the next 3 months straight? Might wanna rotate some extra R&R in there, maybe after 6-8 weeks, then kick it back up. Just a thought.

  19. #18
    Senior Member The Calvinator's Avatar
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    I do what I can G'd up!! Don't bring your girl round me!! Ask my n*gga pharrell!! True lifta fo real!!

    Big Clipse, I am going lighter for a while on chest because of my stretched tendon in my right pec, but then i will kick into high gear at the middle of january. I normally take wed's off because of my F'd up knee, and i never do cardio on weekends, so technically i only lift 4 days out of a week. I got this shizzle under control. Thanks for stopping by!
    Last edited by The Calvinator; 12-04-2002 at 02:49 PM.
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  20. #19
    Senior Member The Calvinator's Avatar
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    My knee didt hurt too bad, but it was cracking like a mofo!
    Legs:
    Life Fitness Leg Press: 135 x 15 - 215 x 20 - 295 x 20 - 355 x 20 - 295 x 13
    Couldnt do leg curl, hurt my knee...
    Abductor: 15 x 15 - 150/100 x 12/10 (Dropset)
    Adductor: 150 x 15 - 190/140 x 12/10 (Dropset)
    100 crunches
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  21. #20
    Cardio bunny Alex.V's Avatar
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    lol. Jesus. I'm losing the race to 405.

    Ever considered doing any heavier, low rep ab work? Maybe I missed it...
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  22. #21
    Senior Member The Calvinator's Avatar
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    Ever considered doing any heavier, low rep ab work? Maybe I missed it...
    Why yes!!! Yes I have Belial.... let me fill you in...
    I used to put a 90lb. DB on my chest and do about 20 crunches and then drop it and do 20 oblique crunches each side. Then i started doing weighted machine crunches. I fell in love with this one ab-machine at the place i used to workout at and it worked really well, until they got rid of it, plus at school here, all the gyms suck!!!!!!! its Indiana though.... So I am thinking about buying a ab-bench for my apartment, made by Quantum. its a leg curl/crunch in one that you can add plates too. its sweet and shocks the crap out of my abs. so until i find a retailer.....
    And i do love weighted ab exercises.

  23. #22
    Senior Member The Calvinator's Avatar
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    and what was the "lol" for Belial??
    Don't just call me pessimist. Try and read between the lines. I can't imagine why you wouldn't Welcome any change, my friend. I wanna see it all come down. suck it down. flush it down.

  24. #23
    Cardio bunny Alex.V's Avatar
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    It was cuz you got some nice pressing strength, mang.

    I hear you on not having much ab equipment... hanging leg raises off a chin up bar is pretty much all I'm doin at this point. That machine sounds nice, though.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  25. #24
    Senior Member The Calvinator's Avatar
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    It was cuz you got some nice pressing strength, mang.
    Thanks Belial, appreciate it. But i am sure you are higher than me.

  26. #25
    Mike Henley MonStar's Avatar
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    Damn C man if you get friggin' 405 for a single on bench I am going to friggin' die. That will be impressive as hell man. Looking forward to seeing what kind of numbers you throw around in the next 3 months or so.

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