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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Results 1 to 17 of 17
  1. #1
    Asshole. SuperFlex's Avatar
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    Three is the magic number...

    New journal. New goals.
    Powerlifting based. I still care about getting bigger, but i think i will be fine if i keep my diet in order.

    Timespan - 3 years. 6 months (nearer 162 weeks).
    Goals
    • Squat 400 lbs. That's an increase of 279 lbs.
    • Deadlift 400 lbs. That's an increase of 246 lbs.
    • Bench press 300 lbs. That's an increase of 190 lbs.
    • Weight 200 lbs. That's an increase of 50 lbs.


    Possible in 3.5 years? You tell me, i think it is.


    I will be working out 4 times per week. 3 times for my strength, and 1 workout will be for assistance exercises and for aesthetical reasons.

    Sunday
    • Squats - [4 sets] - [3 reps] - 90 %
    • Bench Press - [4 sets] - [3 reps] - 90 %
    • Deadlifts - [4 sets] - [4 reps] - 70 %
    • Leg press - [4 sets] - [3 reps] - 80 %
    Tuesday
    • Squats - [3 sets] - [5 reps] - 70 %
    • Bench Press - [4 sets] - [5 reps] - 75 %
    • Deadlifts - [4 sets] - [4 reps] - 80 %
    Friday
    • Squats - [3 sets] - [5 reps] - 70 %
    • Bench Press - [4 sets] - [3 reps] - 90 %
    • Deadlifts - [3 sets] - [3 reps] - 90 %

    Wednesday is the assistance [or vanity. Whatever.] day.

    Wednesday
    • Pullups - [3 sets] - [6 reps]
    • Pulldowns - [3 sets] - [6 reps]
    • Dumbell curls - [3 sets] - [6 reps]
    • Dumbell press - [3 sets] - [6 reps]
    • Close grip bench press - [3 sets] - [6 reps]
    • Pec deck - [3 sets] - [6 reps]
    • Shrugs - [3 sets] - [6 reps]
    • Straight leg deadlifts - [3 sets] - [6 reps]
    • Calf raises - [3 sets] - [6 reps]

    Maxes
    • Bench Press - 50 kg - [110 lbs.]
    • Deadlifts - 70 kg [154 lbs.]
    • Squat - 55 kg [121 lbs.]
    • Leg press - 80 kg [176 lbs.]
    Yes i am very weak now. You may be wondering why my goals aren't really very high for 42 months training, but it's because i'm very weak and my strength goes up slowly.
    Asshole.

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  3. #2
    Asshole. SuperFlex's Avatar
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    Tuesday 25th November

    Squats - [4 sets] - [4 reps] - 50 kg

    Deadlifts - [4 sets] - [4 reps] - 60 kg

    Bench press - [4 sets] - [6 reps] - 40 kg



    Yes. My weights, amounts of sets and reps were off today, becuase i couldn't remember what i had wrote down.
    Asshole.

  4. #3
    Asshole. SuperFlex's Avatar
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    Wednesday 26th November

    Pullups - [3 sets] - [6 reps]. [got only 4 reps of last set]. Bodyweight.

    Pulldowns - [4 sets] - [6 reps].
    Set 1 - 56 kg.
    Set 2 - 63 kg.
    Set 3 - 63 kg.
    Set 4 - 63 kg.

    Dumbell curls - [3 sets] - [6 reps] - 12 kg.

    Dumbell press [shoulders] - [3 sets] - [8 reps] - 12 kg.

    Pec deck - [3 sets] - [6 reps] - 35 kg.

    Close grip bench press - [3 sets] - [6 reps] - 20 kg [ 1 warmup set].

    Straight leg deadlifts - [3 sets] - [6 reps] - 50 kg.

    Calf raise [standing] - [3 sets] - [6 reps] - 79 kg.




    The dumbell press felt really good. And i got the straight legs dead on. I think i'll move up in weight on these next wednesday.
    Asshole.

  5. #4
    Bulking Sith Knight Stephen Riddington's Avatar
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    Good luck man. If you reach your goals, you'll be big!!!!
    You tried your best and you failed miserably. The lesson is 'never try'-Homer Simpson
    My brother always said that drowning in beer would be like heaven. Well, my brother's not here and I have two soakers... This sucks!!!-Bob McKenzie
    Hockey is murder on ice-Jim Murray
    Give a guy a gun, he thinks he's Superman. Give him two and he thinks he's God.-Superintendent Pang (Hard Boiled)

  6. #5
    Senior Member cphafner's Avatar
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    good luck with your goals, however I think you should make some short-term goals. Long-term goals are fine, but it is difficult to gauge your progress. I would start with maybe 6 month or one year goals, which can be a subset of your long-term goals. If your sterngth is going up slowly, and you are a relative newbie, you might want to reevaluate your lifting plans. These should be the times when your strength will make the most gains. You are way overworking yourself(imo). You don't need to work each lift three times in order to get stronger at them. There is no need to do each lift more than once. Your growth occurs out of the gym, not in the gym. You need lots of rest time. And there is little mention of nutrition, which is the most important factor in this. Good luck.
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  7. #6
    Magically delicious Shane's Avatar
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    :withstupi

    Definitely make some shorter term goals that lead up to the long term goals. But I think your goals can easily be reached within 3 years.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

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  8. #7
    zen idiot Scott S's Avatar
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    You should really be doing some kind of rowing motion to balance out the benching/pullups too.

    Good luck on your goals!

  9. #8
    Quagmire wannabe
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    Originally posted by cphafner
    good luck with your goals, however I think you should make some short-term goals.
    I agree.

    And
    He who hesitates masturbates........

  10. #9
    Asshole. SuperFlex's Avatar
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    Thanks for replying you guys. I got my routine from fortifiediron.net. I think i will be okay with it, as i don't over train easily. Okay i'll try and think of some short term goals, i'll post them later on today if i think of them.

    Friday 28th November

    Flat bench press - [4 sets] - [3 reps] - 47.5 kg.

    Deadlifts - [3 sets] - [3 reps] - 65 kg.

    Squats - [3 sets] - [5 reps] - 45 kg.



    The flat bench was easier than i thought it would be for 90%. Hopefully my max will be higher next month. The deadlifts felt awesome, definately one of my favourite exercises now.

    Squats were okay, but whenever i go to standup with the weight on my shoulder my right leg twitches a bit, this causes the knee to face inwards instead of outwards. Maybe it's my body putting my leg where it thinks it will be strongest from.
    Asshole.

  11. #10
    little man pruneman's Avatar
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    Good luck with the goals. You'll get plenty of support here.
    I think cphafner hit the nail on the head.


    now lets see the diet
    The world acording to prune

    If you can't be a good example, at least be a terrible warning.

  12. #11
    Asshole. SuperFlex's Avatar
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    Sunday 30th November

    [Training]
    (Weights in KG)

    Squats
    30 x 3
    32.5 x 3
    35 x 3
    35 x 3

    Flat Bench
    27.5 x 3
    27.5 x 3
    27.5 x 3
    27.5 x 3

    Leg Press
    70 x 3
    70 x 3
    70 x 3
    70 x 3

    Deadlifts
    35 x 3
    35 x 3
    35 x 3
    35 x 3
    Asshole.

  13. #12
    Asshole. SuperFlex's Avatar
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    Since you guys asked i'll post what i've ate today.

    [Nutrition]
    Meal 1 - Bacon Sandwich
    Meal 2 - 2 large glasses of milk + piece of cheese + banana
    Meal 3 - Chicken burger
    Meal 4 - Chicken breast sandwich + 1 large glass of milk + piece of cheese + banana
    Meal 5 - Roast beef + roast potatoes + peas + sweetcorn + yorkshire pudding

    [Cals - 2749] - [Protein - 186] - [Carbs - 292] - [Fat - 94]
    Asshole.

  14. #13
    Asshole. SuperFlex's Avatar
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    Well that's so far today, i'll probably have some more milk and cheese and another banana later before i go to sleep.
    Asshole.

  15. #14
    Asshole. SuperFlex's Avatar
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    Tuesday 2nd December

    [Training]
    (weights in KG)
    Squats
    45 x 5
    45 x 5
    45 x 5

    Flat Bench
    42.5 x 5
    42.5 x 5
    42.5 x 5
    42.5 x 5

    Deadlifts
    60 x 4
    60 x 4
    60 x 4
    60 x 4
    Asshole.

  16. #15
    Asshole. SuperFlex's Avatar
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    Wednesday 3rd December

    [Training]

    Pullups

    Palms facing away, shoudler width grip.
    BW x 4
    BW x 3
    Palms facing body, shoulder width grip.
    BW x 4
    BW x 4

    Pulldowns

    Ultra wide grip.
    49 x 6
    49 x 6 (this set behind the neck)
    49 x 6
    Palms facing away, shoulder width grip
    63 x 5
    63 x 4.5

    Dumbell curls

    12 x 6
    12 x 6
    12 x 6
    12 x 6

    Dumbell press (shoulder)

    12 x 6
    12 x 6
    12 x 6
    12 x 6

    Close grip bench press

    30 x 6
    30 x 6
    30 x 6
    30 x 6

    Pec deck

    35 x 6
    35 x 6
    35 x 6

    Standing calf raise

    79 x 6
    79 x 6
    79 x 6

    Straight leg deadlift

    50 x 6
    50 x 6
    50 x 6

    Shrugs

    22 x 6
    22 x 6
    22 x 6
    (with dumbells)

    Barbell curl
    22 x 6
    Asshole.

  17. #16
    Asshole. SuperFlex's Avatar
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    Friday 5th December

    Squats

    45 x 5
    45 x 5
    45 x 5

    Deadlifts

    65 x 3
    65 x 3
    65 x 3

    Flat Bench

    47.5 x 3
    47.5 x 3
    47.5 x 3
    47.5 x 3
    Asshole.

  18. #17
    Super Mastah Mod rookiebldr's Avatar
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    Good luck superflex. Adding 50lbs will be great to see as well as watching you progress on the lifts.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

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