The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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. #6301
    Who me? Chubrock's Avatar
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    Screwed my knee up over the weekend. Knocked it all to shit. I've either twisted it or have a nasty contusion up under the knee cap. Either way my knee is tight as hell.



    Workout: Modified Lower 1

    Location: CFW

    Weight: 171lbs


    GMs -

    45lbs x 10
    45lbs x 10
    95lbs x 5
    95lbs x 5
    95lbs x 8
    95lbs x 8
    95lbs x 8


    Conv RDLs -

    95lbs x 15
    115lbs x 12
    135lbs x 10
    115lbs x 12
    95lbs x 20


    Core Work x 150 reps


    Foam Rolling, Mobility, Stretching



    Comments:

    Still slowly building up my lower back. Wanted to front squat today but the knee wasn't having anything to do with that.

    Fuck, fight, or hold the light.

  2. #6302
    Who me? Chubrock's Avatar
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    Workout: Upper 2

    Location: CFW

    Weight: 171lbs


    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 5
    155lbs x 5
    185lbs x 5
    205lbs x 4
    185lbs x 6
    205lbs x 4
    185lbs x 7
    205lbs x 4


    Dead Hang Chins (2-3sec pause at btm) -

    BW x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5
    BW +45lbs x 5
    BW +45lbs x 6 (+1)


    CGBP -

    185lbs x 5
    135lbs x 10
    185lbs x 5
    135lbs x 15


    Band Pull Aparts x 2 sets x 10 reps
    WG V Chins x 2 sets x 8 reps



    Comments:

    Tired today. Wasn't feeling like hitting a heaviest set today. Decided to switch up the rep scheme somewhat.

    Fuck, fight, or hold the light.

  3. #6303
    Who me? Chubrock's Avatar
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    Workout: Upper 1

    Location: CFW

    Weight: 173lbs



    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 4
    135lbs x 5
    140lbs x 4 (+3 reps)
    135lbs x 5
    125lbs x 4
    115lbs x 5


    Yates Rows -

    115lbs x 10
    115lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10


    Wide Grip Dips -

    BW x 20
    BW x 20
    BW x 10 (slow tempo reps)


    Dead Hang Chins (2-3 pause at btm) -

    BW x 10
    BW x 10


    Band Pull Aparts-

    Mini x 12 x 2


    Shoulder Lat Raises -

    20s x 8/8 x 2



    EMOM (10 minute) -

    Row x 100m sprint

    Total: 1200m in 4:15 of work



    Comments:

    The pressing felt great today. Hit a 3 rep PR. Everything just felt pretty spot on.

    Fuck, fight, or hold the light.

  4. #6304
    Who me? Chubrock's Avatar
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    Had my bodyfat measured today. I'm sitting at 11% via calipers.




    Workout: Lower 1

    Location: CFW

    Weight: 174lbs


    Back Squat -

    45lbs x 10 x 2
    95lbs x 5 x 2
    135lbs x 5 x 2
    185lbs x 5
    205lbs x 5
    225lbs x 5
    245lbs x 3
    245lbs x 3
    245lbs x 3
    245lbs x 3
    245lbs x 1
    255lbs x 1



    Zercher GMs -

    95lbs x 8
    95lbs x 8
    95lbs x 10


    Ab Work x 50 reps



    Comments:

    Had to shorten today's workout somewhat. Still got my main lift and some stretching in. First time I've back squatted in a good bit. Just trying to get back into a rhythm.

    Fuck, fight, or hold the light.

  5. #6305
    Who me? Chubrock's Avatar
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    Workout: Upper 2

    Location: CFW

    Weight: 174lbs



    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 6
    155lbs x 5
    185lbs x 5
    205lbs x 5
    225lbs x 4 (missed 5 at lockout)
    205lbs x 5
    185lbs x 11


    Dead Hang Chins (2-3sec at btm) -

    BW x 12
    BW x 11
    BW x 10
    BW x 9
    BW x 8


    DB Floor Press -

    70s x 10/10
    70s x 10/10
    70s x 8/8


    One Arm DB Rows SS w/ Band Upright Rows -

    70s x 10/10 SS Purple x 10
    70s x 10/10 SS Purple x 10
    70s x 10/10 SS Purple x 10


    Wide Grip Dips SS w/ Curl -

    BW x 20 SS 25s x 10/10
    BW x 20 SS 25s x 10/10



    Comments:

    Pretty solid workout. Better pressing than the last bench session. My triceps seem to be fairly weak. I'm missing lifts on both bench and OH press near the top. Going to start adding in a lot more Floor Presses.

    Fuck, fight, or hold the light.

  6. #6306
    phil 4:13 Bako Lifter's Avatar
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    Strong pressing the last few days. Ive always like close grips for tris, but I think my new favorite is ring dips.

  7. #6307
    Who me? Chubrock's Avatar
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    Bako- Thanks man. I've been doing quite a bit of dips lately. Time to add in some Floor Presses.


    Workout: Mix

    Location: CFW

    Weight: 174lbs



    Ten Minutes (30 sec on 30 sec off) -

    American KB Swings (24kg) - 162


    Back Extensions -

    BW x 15
    BW x 15
    BW x 15


    Core Work x 100 reps



    Foam Rolling, Mobility




    Comments:

    Long weekend. 6 DWI arrests. Long car chase north of 120MPH. Good shit.

    Fuck, fight, or hold the light.

  8. #6308
    Who me? Chubrock's Avatar
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    Workout: Upper

    Location: CFW

    Weight: 171.6lbs


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 4
    135lbs x 3
    145lbs x 3 (+5lbs)


    Dead Hang Chins (2-3 sec pause at btm) -

    BW x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +35lbs x 5
    BW +35lbs x 5
    BW +45lbs x 6 (+1)
    BW +45lbs x 7 (+1)


    DB Floor Press -

    70s x 10/10
    70s x 10/10
    70s x 12/12 (+2/+2)
    70s x 12/12 (+2/+2)


    One Arm DB Row SS w/ Band Upright Row -

    70s x 10/10 SS Purple x 10
    70s x 10/10 SS Purple x 10


    Comments:

    Traps were nice and stiff from the KB Swings yesterday. Still ended up having a good workout. Getting slowly close to that BW Strict OH Press.

    Fuck, fight, or hold the light.

  9. #6309
    Who me? Chubrock's Avatar
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    Workout: Mix

    Location: CFW

    Weight: 171lbs


    Complete 5 rounds of the following…

    Barbell Bench Press (155lbs) 8-10 reps
    rest 10 sec (approx. the time it takes to move to the next exercise)
    DB Shoulder Press (25s) 14 reps
    rest 10 sec
    Wide Grip Dips 12 reps
    rest 10 sec
    Hand Release Push Ups 12 reps
    rest 45 sec



    Back Squat -

    45lbs x 10
    95lbs x 5
    135lbs x 5
    185lbs x 5
    205lbs x 5
    225lbs x 3
    245lbs x 3
    245lbs x 3



    Comments:

    Got into the gym and decided to do today's workout off the board. Tacked on some squatting. I really need to start back squatting more. It's gone to the shitter.

    Fuck, fight, or hold the light.

  10. #6310
    Who me? Chubrock's Avatar
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    Workout: Upper 1

    Location: CFW

    Weight: 171lbs


    Strict OH Press -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 5
    115lbs x 5
    125lbs x 4
    135lbs x 5
    145lbs x 1
    155lbs x miss x 2
    135lbs x 2


    Close Grip Lat Pulldowns -

    100lbs x 10
    120lbs x 10
    140lbs x 10
    140lbs x 10
    150lbs x 8
    150lbs x 8


    Incline DB Press -

    45s x 10/10
    60s x 10/10
    60s x 10/10
    70s x 8/8
    70s x 9/9


    Dead Hang Chins (2-3sec at btm) -

    BW x 10
    BW x 10
    BW x 10


    Band Pull Aparts-

    Minis x 10 x 2


    DB Curls -

    30s x 8/8 x 2



    Comments:

    Not a great pressing session for me. Gotta get stronger.

    Fuck, fight, or hold the light.

  11. #6311
    Who me? Chubrock's Avatar
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    Workout: Lower 1

    Location: CFW

    Weight: 171lbs


    Squat -

    45lbs x 10
    95lbs x 3
    135lbs x 5
    185lbs x 3
    205lbs x 3
    225lbs x 3
    245lbs x 1
    255lbs x 1
    275lbs x 2
    225lbs x 2
    225lbs x 2


    Glute Ham Raise -

    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Ab Work x 80 reps



    Foam Rolling, Mobility, Stretching


    Comments:

    Squatting felt pretty good today. Getting ready to start a new split so I'm just working on getting a rough estimate of starting points.

    Fuck, fight, or hold the light.

  12. #6312
    phil 4:13 Bako Lifter's Avatar
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    That first rep on the oh press is tough, good job none the less.

  13. #6313
    Who me? Chubrock's Avatar
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    Bako- Just gotta get stronger. No way around it.


    The goal for the next 12 week split is going to be a 185 strict OH press, 275 raw bench, ~325-335 sq and just to get my DL back to the point where I can pull without screwing myself up.


    Workout: Upper 2

    Location: CFW

    Weight: 171lbs



    Bench -

    45lbs x 20 x 2
    95lbs x 10 x 2
    135lbs x 3
    185lbs x 2
    205lbs x 1
    225lbs x 2
    245lbs x 1
    255lbs x slight miss (hands on bar)


    Wide Grip Lat Pull Down -

    100lbs x 10
    140lbs x 10
    140lbs x 10
    150lbs x 8
    150lbs x 8 -> 120lbs x 5 -> 90lbs x 8 -> 60lbs x 12


    2 Board Bench -

    185lbs x 10
    185lbs x 8
    185lbs x 8


    Shrugs SS w/ Band Pull Aparts -

    225lbs x 10 SS Mini x 10
    225lbs x 10 SS Mini x 10
    225lbs x 10 SS Mini x 10


    Dips -

    BW x 20
    BW x 15



    Comments:

    Not a bad session at all. I just did barely miss 255. Finally have a workout partner that is going to run this split with me. Good stuff.

    Fuck, fight, or hold the light.

  14. #6314
    Who me? Chubrock's Avatar
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    Workout: Lower 2

    Location: CFW

    Weight: ~171lbs



    Squat -

    45lbs x 5 x 2
    95lbs x 5 x 2
    135lbs x 5
    185lbs x 3
    225lbs x 3
    245lbs x 1
    275lbs x 1
    295lbs x 1


    BB Walking Lunges (around gym floor) -

    95lbs x 20
    95lbs x 20


    GMs -

    95lbs x 10
    95lbs x 10


    Lying Hamstring Curls -

    100lbs x 10
    100lbs x 10
    100lbs x 10


    Ab Work x 120 reps


    Foam rolling, stretching, mobility




    Comments:

    Great session. Doesn't look like too much on paper, but after the squatting it was all done back to back, little rest between sets. Smoked.

    Fuck, fight, or hold the light.

  15. #6315
    phil 4:13 Bako Lifter's Avatar
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    Nice goals, 12 weeks is a long time, a crazy amount of progress can be made If you hit it hard. I'm sure you'll smash those goals. Workout partner will help too, hopefully he sticks it out the whole way.

  16. #6316
    Who me? Chubrock's Avatar
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    Bako- Looking forward to it. Really amped about it, especially after today.


    Today is the first day of the new split. I'm smoked.




    Workout: Accumulation Week 1 Day 1

    Location: CFW

    Weight: 171lbs


    KB Swings x 12-15 reps EMOM for 10 minutes
    1 Mile Run


    Bench -

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 6
    150lbs x 6
    150lbs x 6
    150lbs x 6
    150lbs x 6
    150lbs x 6


    Strict OH Press (90 sec RI -

    45lbs x 10
    65lbs x 10
    75lbs x 10
    75lbs x 10
    75lbs x 10
    85lbs x 10
    75lbs x 10


    Dead Hang Chins (90 sec RI) -

    BW x 10
    BW x 10
    BW x 10
    BW x 6
    BW x 7
    BW x 7


    One Arm DB Rows (90 sec RI) -

    70s x 10/10
    70s x 10/10
    70s x 10/10


    Prowler Push (40yds) -

    180lbs x one trip
    160lbs x one trip
    160lbs x one trip
    160lbs x one trip
    160lbs x one trip



    Foam Rolling, Mobility Pre Workout



    Comments:

    Great workout today. Got a core group of 4-6 guys running this new split that HomeYield from the boards wrote for me. Really looking forward to this. Today was a good day.

    Fuck, fight, or hold the light.

  17. #6317
    Who me? Chubrock's Avatar
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    Had some last minute stuff come up for work. Ended up being about 36hrs straight. Tired when I got into the gym tonight.



    Workout: Accumulation Week 1 Workout 2

    Location: CFW

    Weight: 171lbs



    Sumo DL -

    135lbs x 5 x 2
    185lbs x 3
    205lbs x 6
    205lbs x 6
    205lbs x 6
    205lbs x 6
    205lbs x 6


    SSB Low Box Squat (90 sec RI/Bar Weight - 82lbs) -

    82lbs x 10
    132lbs x 10
    132lbs x 10
    132lbs x 10
    132lbs x 10
    152lbs x 10


    Glute Ham Raise (90 sec RI) -

    BW x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10


    Ab Work x 90 weighted reps


    Foam Rolling, Mobility, Stretching



    Comments:

    Didn't get to everything I wanted, but hit the vast majority. I took that extra job and it smoked me. Glad I made myself get in the gym, because I certainly considered not going. Overall not bad.
    Last edited by Chubrock; 05-02-2012 at 08:27 PM.

    Fuck, fight, or hold the light.

  18. #6318
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 1 Workout 3

    Location: CFW

    Weight: 171lbs


    Light Bike and Jog


    Strict OH Press (60%) -

    45lbs x 10 x 2
    65lbs x 10 x 2
    95lbs x 6
    95lbs x 6
    95lbs x 6
    95lbs x 6
    95lbs x 6


    Bench (50%, 90 sec RI) -

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10


    Dead Hang Chins (~90 sec RI) -

    BW x 10
    BW x 10
    BW x 10
    BW x 8
    BW x 12


    One Arm DB Rows (~90 sec RI) -

    80s x 12/12
    80s x 12/12
    80s x 12/12


    KB Shrugs (~90 sec RI) -

    72s x 10/10
    72s x 12/12
    72s x 12/12
    72s x 12/12


    Prowler Push -

    160lbs x 40yds x 5 trips


    Foam Rolling, Mobility



    Comments:

    Not a bad workout. Nothing spectacular. Didn't stick as strict to the rest period as I wanted. Was helping a guy with his dead lifting. Through some stuff off during the workout.

    Fuck, fight, or hold the light.

  19. #6319
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 1 Workout 4

    Location: CFW

    Weight: ~171lbs



    Back Squat (60%, ~150sec RI) -

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 5
    175lbs x 6
    175lbs x 6
    175lbs x 6
    175lbs x 6
    175lbs x 6


    Front Squat (60%, 150sec RI) -

    45lbs x 5
    135lbs x 6
    135lbs x 6
    135lbs x 6
    135lbs x 6
    135lbs x 6


    DB Walking Lunges (120 sec RI) -

    50s x 10/10
    50s x 10/10
    50s x 10/10


    Glute Ham Raise SS w/ Weighted Ab Machine (45 sec RI) -

    BW x 10 // 60lbs x 20
    BW x 10 // 60lbs x 20
    BW x 10 // 70lbs x 20
    BW x 10 // 70lbs x 20
    BW x 10 // 70lbs x 20 x 2

    Flutter Kicks x 80 x 2


    Warmup pre workout, foam rolling, mobility, stretching



    Comments:

    I'm smoked. That was a rough one, more so after the front squats leading into the walking lunge. My ass hurts.

    Fuck, fight, or hold the light.

  20. #6320
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 1

    Location: CFW

    Weight: ~171lbs


    KB Swings, Mile Run, Foam Rolling, Mobility Pre Workout


    Bench (65%) -

    45lbs x 20 x 2
    95lbs x 10
    135lbs x 6
    165lbs x 6
    165lbs x 6
    165lbs x 6
    165lbs x 6
    165lbs x 6


    Strict OH Press (60%, 90 sec RI) -

    45lbs x 10
    65lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 5
    90lbs x 5
    90lbs x 5
    90lbs x 5


    Dead Hang Chins (90 sec RI) -

    BW x 10
    BW x 10
    BW x 10
    BW x 10 (+2)
    BW x 5
    BW x 5


    Yates Rows (90 sec RI) -

    95lbs x 10
    115lbs x 10
    135lbs x 10
    135lbs x 10
    135lbs x 10


    One Arm DB Rows (90 sec RI) -

    70s x 15/15
    70s x 15/15
    70s x 15/15


    Band Pressdowns (90 sec RI) -

    Purple x 15/15
    Purple x 15/15


    Prowler Push (40yards) -

    165lbs x 5 trips



    Comments:

    Smoked. A lot of volume. I love it.

    Fuck, fight, or hold the light.

  21. #6321
    phil 4:13 Bako Lifter's Avatar
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    Nice work in here. What's homeyeild doing these days? And are tou cutting?

  22. #6322
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by Chubrock View Post

    Smoked. A lot of volume. I love it.
    No doubt. That last bit of prowler pushing is a pretty painful icing.
    "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

  23. #6323
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Nice work in here. What's homeyeild doing these days? And are tou cutting?
    Homie has created himself a nice little powerlifting team down in SC. He's got between 7 and 10 guys training with him that are all competing and doing quite well. 7 of 7 from his gym hit PRs at this last meet. Homie, himself, hit his first 700lbs squat not too long ago and hit his first elite total at 220.

    And no, I'm not really cutting. I'm getting married in 4 days so I've been keeping my weight pretty low and just taking it easy. When I get back, it's on.

    Fuck, fight, or hold the light.

  24. #6324
    Who me? Chubrock's Avatar
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    Quote Originally Posted by Alex.V View Post
    No doubt. That last bit of prowler pushing is a pretty painful icing.
    It's hellacious. Not that far, but damn does it suck. The one's at the end of today's workout are always the worst. Homie has them programmed tho, so they gotta get done.

    Fuck, fight, or hold the light.

  25. #6325
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 2

    Location: CFW

    Weight: ~171lbs


    Jump Rope, KB Swings, Stationary Bike, Foam Rolling, Mobility Pre Workout



    Sumo DLs (65%) -

    135lbs x 5 x 2
    185lbs x 3 x 2
    225lbs x 6
    225lbs x 6
    225lbs x 6
    225lbs x 6
    225lbs x 6


    SSB Low Box Squats (120 sec RI) -

    82lbs x 10
    132lbs x 10
    152lbs x 10
    152lbs x 10
    152lbs x 10
    152lbs x 10


    BB Step Ups (90 sec RI, 12" box) -

    95lbs x 10/10
    135lbs x 10/10
    135lbs x 10/10


    Leg Press (rusted chain and all) -

    75lbs x 10/10 (single leg)
    95lbs x 10/10 (single leg)
    115lbs x 10/10 (single leg)
    135lbs x 10/10 (single leg)
    115lbs x 10/10 (single leg, bottom pin)
    215lbs x 15 (bottom pin)
    215lbs x 15


    Weighted Situps x 120 reps


    Stretching



    Comments:

    I'm beat. Pulling went well. Felt good. SSB squatting sucks asssssss.

    Fuck, fight, or hold the light.

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