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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Thread: Con Ganas

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  1. #1
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    Con Ganas

    Restarting my journal, today is the 31st day of my workout. I won't put my meals and stuff on here it's a hassle and it's why I stopped keeping an online journal the first time. I use a free spreadsheet program to keep track of my meals called gnumeric. I eat 1200-1800 calories a day(usually about 1500), some carbs, and plenty of protein. I take EFA's and vitamins also. The only thing I could possibly improve in my diet is taking a pre-workout shake, and buying some of that dextrose stuff, and eating more vegetables. Other than that, I eat extremely healthy and balanced meals. When I started I was avoiding carbs and this was a mistake, I was also under-eating(like 900-1100 calories), and even possibly overtraining slightly. I never went more than 9 days without cheating(pigging out) because of this and I cheated on an average every 2-5 days. My goal is to be as lean and strong as possible. Btw I'm like 5'10 or so, I only use freeweights and I workout at home.

    This was todays workout, and my first workout 4 weeks ago.
    4 weeks ago
    Bodyweight - 180-195lbs(estimate)
    Bench
    85 X 12
    135 X 10
    155 X 5
    165 X 4
    Decline
    135 X 9
    145 X 7
    155 X 5
    Incline
    135 X 9
    145 X 4
    like 8 sets w/low weight

    Today
    Bodyweight - 168.5 pounds
    Bench
    85 X 12
    135 X 10
    165 X 5
    195 X 1
    185 X 1
    Decline
    135 X 10
    155 X 6
    165 X 5
    Incline
    135 X 10
    155 X 4
    165 X 3
    Flys
    20 X 15
    20 X 15
    20 X 15



    Jogging - 1.7 miles 8.5min/per mile, total 14.5 minutes
    Stomach - 5 minutes of continous weighted crunches, leg raises, ab-roller
    Last edited by Dedicated; 08-31-2003 at 10:11 AM.

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  3. #2
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    166.5 pounds

    4 weeks ago
    Bent Over Barbell Rows
    85 X 12, 10, 10
    65 X 12, 10, 10
    45 X exhaustion, exhaustion
    Deadlifts
    135 X 10, 10, 10, 9, 7

    Today
    Pullovers
    45 X 10, 10, 10, 10
    Bent Over Barbell Rows
    125 X 10
    115 X 10, 10
    105 X 10, 9
    Deadlifts
    135 X 12
    155 X 10
    175 X 7
    185 X 6
    205 X 1

  4. #3
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    165.5 pounds

    Jogging - 25.5 minutes, 2-3 miles prolly
    Stomach - 5 minutes continous ab roller, weighted crunches, leg raises

    Squats
    105 X 10, 10, 10
    95 X 10, 9, 8
    Lying Leg Curl
    10 X 10
    20 X 10
    30 X 10
    45 X 6
    Seated Calf Raise
    95 X 20, 20, 100
    Last edited by Dedicated; 09-02-2003 at 08:53 PM.

  5. #4
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    167.5 pounds

    Military Press
    105 X 8, 7, 6
    Upright Rows
    85 X 10, 10
    Lateral Raises
    10 X 10, 10
    Seated Rear Lateral Raises
    10 X 10, 10
    Shrugs
    135 X 20, 20
    Curls
    60 X 10, 10
    Reverse Curls
    40 X 10, 10
    Concentration Curls
    20 X 10, 10
    Wrist Curls
    20 X 20, 12

  6. #5
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    168 pounds

    Jogging - 1.7 miles 14-15 minutes
    Last edited by Dedicated; 09-05-2003 at 05:35 AM.

  7. #6
    Senior Member volcamp's Avatar
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    Ded...Good shoulder work man. Looks a lot like mine. God I love workin' shoulders the most. I think you sed before you're a garage sweathog like me. Man, mine has been runnin' about 92 degrees in there at nite. By the time I get done, I'm drenched. The wife and kids run from me when I come back in the house. Wouldn't trade it for the best healthclub in the land. Later.
    Last edited by volcamp; 09-05-2003 at 06:13 AM.

  8. #7
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    Hahaha yea I come in the house and I'm soaked also. I get yelled at for putting my wet clothes in the laundry basket lol. Yea actually my military press has suffered a bit cause I had been overtraining slightly and I always do it first without a warmup. I think next week I might do the lateral raises first, then hit the militaries to see if that helps improve it. Also next week when I do shoulders I shouldn't be so sore, past 2 weeks I've done them while still recovering from back day.

    92 degrees at night is hot lol. I workout early in the mornings cause it's the best time for me to do it. And yea, screw the gym, no way I would actually start my car to drive somewhere to workout, can't do it I'm just too lazy lol.

  9. #8
    Senior Member JustinF's Avatar
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    Are you going to be putting in your weights to keep track of your progress?

    Oh yeah,
    My journal


    -As President of the loyal order of Curl Jockeys I hearby proclaim you top Curl Jockey. -ectx

  10. #9
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    164.5 pounds

    Bench
    95lb X 12
    135lb X 10
    165lb X 5
    185lb X 2
    Decline
    135lb X 10
    155lb X 6
    175lb X 3
    Incline
    135lb X 10
    155lb X 4
    175lb X 3
    Flys
    20lb X 15, 15, 15

    Arm Shocker!
    Arm stuff below done in order with 10-30 second rest if even that, almost continous
    Curls
    50lb X 10, 7, 5
    Concentration Curls
    20lb X 6, 5, 4
    Wrist Curls
    20lb X 10
    Curls
    50lb X 5, 4
    Concentration Curls
    20lbs X 4, 4, 4


    I added the arm stuff cause I had a real good pump going today, it isn't part of my routine. I did it so hopefully when I do arms thursday or friday I will see some improvement. Plenty of time to heal I was gonna do some leg work like squats but I'm doing deadlifts tommorow so that was out. I didn't do any stomach or shoulder work cause I feel that will hinder my lifting tommorow. Also reverse curls were intentionally left out but they are part of my normal arm routine, again this was because that would interfere with tommorows back workout, in particular they would have affected performance on bent-over barbell rows.

    I guess I'm gonna become a curl jockey! BTW all my curls are done very slow with 100% PERFECT form. Before I was curling the bar with 85lbs but my form was a little off, so I dropped the weight and now I use flawless form and do them very slow. I do not cheat on any rep and I feel that is more important especially when doing an exercise like curls.

    My diet has been very strict, very low calorie intake, until yesterday. Yesterday my diet was about 2300 calories but no junk food. I had lots of nuts, 2 sandwiches on whitewheat bread with ham, salami, and swiss cheese, protein drinks, whole and skim milk, and tuna. Sounds very healthy I know but it exceeded my normal caloric intake hehe. I don't feel guilty cause of what I weighed in today at, an all time low and yet my lifting is slowly improving. My cardio has been cut drastically also.

    I'm a little dissapointed in my bench, I might hit bench another time this week IF and only IF I'm recovered fully and I feel I can do it. Like today I was recovered completely and I really felt I could do a little more so I did.

  11. #10
    Senior Member JustinF's Avatar
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    Good to see the weights posted bro. Good form, good diet, adequate rest=big results. You keep that dedication you'll be good to go bro!
    My journal


    -As President of the loyal order of Curl Jockeys I hearby proclaim you top Curl Jockey. -ectx

  12. #11
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    Thanks man!

  13. #12
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    Resting today.

  14. #13
    el imposible ectx's Avatar
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    How did working in arms with chest work for you?...and why all bi work and no tricep work? Just curious.

    keep up the good work...

    and

    cuz every journal needs it!
    ecDoesIt

    "You're such a girl carbon. You're strong as hell, making wicked progress, and I post in your journal. WTF more could you want?"
    Anthony

    "When fascism comes to America, it will be wrapped in the flag and carrying the cross."
    - Sinclair Lewis

    My latest (and only) WBB article.

  15. #14
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    It worked ok heh, I'm really sore. This morning my left shoulder was killing me, I could barely drive to school! It's feeling much better now though. The soreness was caused from the fly's I bet, those really hurt me.

    I only do skullcrushers normally to isolate the tri's cause I think benching works my tri's pretty hard so I didn't do those. But yea it wouldn't have hurt to throw a set in there I didn't think of that hehe.

    I'm considering starting HST, still doing research on it. Btw thanks for visiting, always cool to see people reading my journal

  16. #15
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    163 pounds

    Resting today.

    I woke up and my left shoulder hurts again now, but not as bad as yesterday morning. I'm gonna be starting an HST routine so as soon as my shoulder is recovered 100% I will find my maxes then start Strength Deconditioning. I don't have my routine set in stone yet, but I've gotten several good ideas. Still thinking on it.

  17. #16
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    Wooohooo I got a squat rack and pullup bar FINALLY. I also got some real dumbells to use now, a pair of 5, 8, 12, 15, 20, 25, 30, and 35's. VERY happy. Shoulder is feeling much better and tonight I might test some maxes on some exercises, I think I will test the maxes for all the exercises I'm considering to see how they feel, this will give me an idea of how intense the workouts will be. Still not feeling 100% in the upper body though but my legs feel good might test out squat maxes will see hehe.

  18. #17
    Senior Member volcamp's Avatar
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    If you are not feelin' upto par and shoulder is bothering you, I would delay the maxes for now. Get in a good one, yeah. But I wouldn't be pushin' the envelope right now from the way you say you feel. JMO

  19. #18
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    Yea definitely, it's actually feeling much much better today. I'm gonna go start my maxes right now, although I might hold off on the shoulder maxes, will do other exercises first and see if it starts hurting. I don't think it will, it was just muscle soreness me thinks and it's gone now, will see

  20. #19
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    Shoulder is 100% now no problems while working out. This is my last workout, strength deconditioning has begun. This workout took me several hours because I had to test several different RM's and I had to rest alot inbetween sets.

    These were done randomly and in no particular order, my main focus was testing RM's. I'll post all my RM's later.

    Lateral Raises
    20lbs X 15
    30lbs X 5
    Seated Lateral Raises
    15lbs X 5
    12lbs X 10
    Barbell Shrugs
    205lbs X 5
    Flys
    35lbs X 5
    Bent Over Barbell Rows
    135lbs X 5
    Deadlifts
    195lbs X 5
    205lbs X 3
    Barbell Bench
    185lbs X 2
    155lbs X 10
    145lbs X 12
    Barbell Curls
    70lbs X 5
    Concentration Curls
    35lbs X 5
    25lbs X 15
    Squats
    115lbs X 5
    Standing Calf Raise
    115lbs X 5
    Leg Curls
    55lbs X 5
    35lbs X 15
    Pullups
    4
    Chinups
    4

  21. #20
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    These are my RM's. These are also the exercises I will do, still need to work on sets and alternating exercises. I'm very happy because I set some new records for myself, I didn't know I was this strong.

    Military Press
    15RM = 95 pounds
    10RM = 105 pounds
    5RM = 115 pounds

    Lateral Raises
    15RM = 20 pounds
    10RM = 25 pounds
    5RM = 30 pounds

    Seated Lateral Raises
    15RM = 10 pounds
    10RM = 12 pounds
    5RM = 15 pounds

    Barbell Shrugs
    15RM = 185 pounds
    10RM = 195 pounds
    5RM = 205 pounds

    Flys
    15RM = 25 pounds
    10RM = 30 pounds
    5RM = 35 pounds

    Bent-Over Barbell Rows
    15RM = 115 pounds
    10RM = 125 pounds
    5RM = 135 pounds

    Deadlifts
    15RM = 185 pounds
    10RM = 195 pounds
    5RM = 205 pounds

    Barbell Bench
    15RM = 145 pounds
    10RM = 155 pounds
    5RM = 175 pounds

    Incline Barbell Bench
    15RM = 135 pounds
    10RM = 145 pounds
    5RM = 155 pounds

    Barbell Curls
    15RM = 50 pounds
    10RM = 60 pounds
    5RM = 70 pounds

    Concentration Curls
    15RM = 25 pounds
    10RM = 30 pounds
    5RM = 35 pounds

    Pullups
    4 or 5 reps forgot
    Chinups
    4 or 5 reps forgot

    Squats
    15RM = 95 pounds
    10RM = 105 pounds
    5RM = 115 pounds

    Standing Calf Raise
    15RM = 95 pounds
    10RM = 105 pounds
    5RM = 115 pounds

    Leg Curls
    15RM = 35 pounds
    10RM = 45 pounds
    5RM = 55 pounds
    Last edited by Dedicated; 09-10-2003 at 03:09 PM.

  22. #21
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    This is my new HST routine.

    1 X Military Press
    1 X Lateral Raises
    1 X Seated Lateral Raises
    1 X Barbell Shrugs
    1 X Barbell Bench
    1 X Incline Barbell Bench
    1 X Flys
    1 X Barbell Curls
    1 X Concentration Curls
    1 X Bent-Over Barbell Rows
    1 X Deadlifts
    1 X Pullups/Chinups
    1 X Squats
    1 X Standing Calf Raise
    1 X Leg Curls

    15 sets every Monday/Wednesday/Friday
    Pullups on Mondays/Friday
    Chinups on Wednesday only

    I decided to deadlift and squat 3x a week because I think I will be ok if I keep everything at 1 set. I'm gonna be sore for days after todays workout perfect time for strength deconditioning heh. I'm gonna pick up some 2.5 pound plates before I calculate reps, I calculated them alrdy but things would be smoother with some 2.5 plates. Anyways no working out for 9-12 days, it's gonna SUCK when I'm recovered and I can't workout.
    Last edited by Dedicated; 09-10-2003 at 03:29 PM.

  23. #22
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    162 pounds

    Resting, Day 1 of strength deconditioning.

  24. #23
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    162.5 pounds

    Resting, Day 2 of strength deconditioning. I wanna workout.

  25. #24
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    I've decided to use my own perveted version of HST instead of the one off the website. Now that I have all these cool maxes I can break them lol. When I first lifted weights years ago I saw amazing results with such high frequency. After reading everything I've read I think I know why I made gains, so hopefully I can do it again by keeping the frequency high without taxing my CNS. I will post my workout later.
    Last edited by Dedicated; 09-13-2003 at 06:37 AM.

  26. #25
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    Full Body High Reps 15's

    Bodyweight 162.5 pounds

    Legs
    Squats 95lbs X 15
    Leg Curls 35lbs X 15
    Standing Calf Raises 95lbs X 15 these felt AWESOME
    Chest
    Bench 145lbs X 12 couldn't get 15
    Incline Bench 135lbs X 11 couldn't get 15
    Flys 25lbs X 15
    Back
    Bent Over Barbell Rows 115lbs X 15 these were hard
    Deadlifts 185lbs X 12 Chose not to get 15, hard
    Shrugs 185lbs X 10 lost grip on these
    Pullups 1.5 reps
    Chinups 2 reps
    Shoulders
    Military Press 95lbs X 11 couldn't get 15, was pretty spent at this point
    Lateral Raises 20lbs X 15 bad form near the end
    Seated Reverse Lateral Raises 8lbs X 15 these felt good
    Biceps
    Barbell Curl 50lbs X 15 form bad on last rep
    Concentration Curl 25lbs X 15 after 12 cheated
    Stomach
    5 minutes of nonstop situps, russian twists, crunches, leg raises etc

    Overall great workout, I basically tryed to hit all my 15 rep maxes. It's apparent that I overestimated a few but it's no big deal. Not sure if I will do 15's again next workout, but I will keep these exercises, this is fun and it's definitely enough exercises. There is no direct tricep work in this routine, maybe something to think about, will see. If I start to feel overtrained which I highly doubt instead of skipping a workout I will just tone it down, I think the frequency will bring big gains. Feels really good to be doing fullbody again. It's like going back to my roots or some **** I dunno, feels great. I told a few of my friends who lift I was gonna start doing fullbody again and they're all like "welcome back" rofl. The only difference is that this time my exercises are more varied, it's way more fun this way though hehe.


    Oh the Standing Calf Raises Felt GREAT. When I tested these I only tested my 5RM and it was really uncomfortable. It was bugging me but today I got my form down with these and they really burned! I use two 45lb plates and set the front half of my foot on the edge of each and just go up on my toes. Thanks to the squat rack I can do these, squats, and even militaries easier now. I don't have to actually bring the weight up to my shoulders now, just grab it off the rack.

    My diet sucked last night, I went out and got trashed(not with alcohol though) and then came home and ate everything in the house. What's funny is that this morning I weighed in at 162.5lbs, it's like where did the food go LOL. I had healthy foods though like cheese, sandwiches with deli cuts, tons of milk with protein powder, oh and a frozen pretzel heh.
    Last edited by Dedicated; 09-13-2003 at 08:30 AM.

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