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. #6426
    Who me? Chubrock's Avatar
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    The +10s just refer to an increase in a specific lift based on my best recollection. I don't bother going back into the archives to find each lift so I just notate things based off of whatever I can remember.


    Workout: Modified Accumulation Week 2 Workout 4

    Weight: 179lbs


    Squat (65%) -

    45lbs x 10
    95lbs x 5
    135lbs x 5
    185lbs x 5
    225lbs x 3
    240lbs x 5
    240lbs x 5
    240lbs x 5
    240lbs x 5
    240lbs x 5


    Close Stance Deep Squats -

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


    Back Extensions -

    BW x 10
    BW +25lbs x 10
    BW +25lbs x 10
    BW +25lbs x 10
    BW +25lbs x 10
    BW +25lbs x 10



    Comments:

    Helped an officer from a local agency learn to squat today. Missed out on some stuff but if it helps get someone else on the right path, it'll be alright.

    Fuck, fight, or hold the light.

  2. #6427
    mrelwooddowd Patz's Avatar
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    Good work in here. It's a good feeling when you help someone with their fitness and they actually take it seriously..lol
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  3. #6428
    Who me? Chubrock's Avatar
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    I pretty much ignore everyone who I don't think will take it seriously lol.



    Workout: Accumulation Week 3 Workout 1

    Weight: 177lbs


    pushups, foam rolling, band stretching


    Bench (70%) -

    45lbs x 15 x 2
    95lbs x 5
    135lbs x 5
    185lbs x 4
    185lbs x 4
    185lbs x 4
    185lbs x 4
    185lbs x 4
    185lbs x 4


    Incline DB Press (90 sec RI) -

    50s x 10/10
    60s x 10/10
    70s x 10/10
    60s x 8/8
    60s x 7/7
    50s x 5/5


    Chinups (90 sec RI) -

    BW x 10
    BW x 10
    BW x 10
    BW x 8
    BW x 5
    BW x 7


    Seated Fat Grip Cable Rows (90 sec RI) -

    250lbs x 10
    260lbs x 10
    270lbs x 10
    270lbs x 10
    270lbs x 10


    Standing DB Mil Press (90 sec RI) -

    40s x 10/10
    40s x 10/10
    45s x 10/10


    One Arm DB Row (90 sec RI) -

    80s x 10/10
    80s x 10/10
    80s x 10/10


    Grip Work x 2 sets

    Shoulder Rehab


    Prowler Push -

    200lbs x 30m x 5



    Comments:

    Another long session. Upped the weight on prowler push way too much. Terrible.

    Fuck, fight, or hold the light.

  4. #6429
    El Jefe DoUgL@S's Avatar
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    Your new progressions seems to be working. Props on the consistency.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  5. #6430
    Who me? Chubrock's Avatar
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    Douglas- Thank ya. I've seen better improvements running this split than I ever have.


    Workout: Accumulation Week 3 Workout 2

    Weight: 177lbs


    foam rolling, band stretching, mobility


    Sumo DL (70%) -

    135lbs x 5 x 2
    185lbs x 5
    225lbs x 3
    245lbs x 4
    245lbs x 4
    245lbs x 4
    245lbs x 4
    245lbs x 4
    245lbs x 4


    SSB Low Box Wide Stance Squat (RPE 8) -

    bar weight: 82lbs
    chains: 60-65lbs
    bands: ~100lbs tension at top

    SSB + bands x 8
    SSB + bands & chains x 8
    SSB + 50lbs + bands & chains x 8
    SSB + 90lbs + bands & chains x 8
    SSB + 90lbs + bands & chains x 8
    SSB + 90lbs + bands & chains x 8
    SSB + 90lbs + bands & chains x 8


    SSB Box Step Ups (120 sec RI) -

    SSB + 5/5
    SSB + 90lbs x 5/5
    SSB + 90lbs x 5/5
    SSB + 90lbs x 5/5


    DB Split Squat (90 sec RI) -

    60s x 8/8
    60s x 8/8
    60s x 8/8


    Back Extension -

    BW x 15
    BW x 15
    BW x 20


    Calf Raises -

    50lbs x 10
    75lbs x 10
    75lbs x 10


    Ab Work x 175 reps


    Stretching


    Comments:

    Left hamstring felt tight during the deadlifting but slowly loosened up for me. The low box squats were heavy as shit up top but felt good coming off the box. Not bad overall.

    Fuck, fight, or hold the light.

  6. #6431
    El Jefe DoUgL@S's Avatar
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    Oh and your PRs>mine. I outweigh you by 60 lbs. lol.

    That is a lot of volume. How long is this taking you?
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  7. #6432
    phil 4:13 Bako Lifter's Avatar
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    Dawn those ssb Squats with bands and chains look awesome. A ton of weight at the top.

  8. #6433
    Who me? Chubrock's Avatar
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    Doug - From the time I walk in the gym to the end is typically 2-2.5hrs. This includes a thorough warmup and cool down. It also includes me taking my sweet ass time getting started haha.

    Bako - I appreciate it man. It was somewhere around 205lbs at the bottom and roughly 340 at the top.

    Fuck, fight, or hold the light.

  9. #6434
    mrelwooddowd Patz's Avatar
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    Long sessions. I spend about 90min there and I feel lucky..lol
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  10. #6435
    Who me? Chubrock's Avatar
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    Haha yea, they can be a bit long.


    Workout: Accumulation Week 3 Workout 3

    Weight: 177lbs


    foam rolling, band stretching

    2 Board Bench (RPE 8) -

    45lbs x 15 x 2
    95lbs x 10 x 2
    135lbs x 5
    185lbs x 4 *add 2 board*
    225lbs x 4
    235lbs x 4
    245lbs x 4 (+10lbs)
    245lbs x 4
    245lbs x 4
    245lbs x 4


    Incline BP (90 sec RI) -

    45lbs x 10
    135lbs x 8
    135lbs x 8
    135lbs x 8
    135lbs x 8
    135lbs x 8
    135lbs x 8


    Chinups (60-90 sec RI) -

    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5
    BW +25lbs x 5


    Blast Strap Rows (60-90 sec RI) -

    BW x 12
    BW x 12
    BW x 12


    Ring Dips (60-90 sec RI, slow and controlled) -

    BW x 8
    BW x 8
    BW x 8
    BW x 8


    Lat Pulldowns (20-30 sec RI) -

    120lbs x 10
    110lbs x 10
    100lbs x 10
    90lbs x 10
    80lbs x 10
    70lbs x 15


    Elbow Rehab (90 sec RI) -

    30s x 10/10
    25s x 10/10


    Prowler Push -

    120lbs x 15m sprint (bail, then 15m run sprint) x 10 trips



    Comments:

    Good workout today. Short rest periods. Rolled right through. Great pump haha.

    Fuck, fight, or hold the light.

  11. #6436
    mrelwooddowd Patz's Avatar
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    What's a blast strap row?
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  12. #6437
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    Impressive chins chubrock, I got the +25 down but not for that many sets.
    Last edited by Sirtificate; 08-09-2012 at 08:56 PM.

  13. #6438
    phil 4:13 Bako Lifter's Avatar
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    Similar to a ring row I think.

  14. #6439
    Who me? Chubrock's Avatar
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    Mwood- Bako has it right.

    Sirt- Thank ya.



    Workout: Accumulation Week 3 Workout 4

    Weight: 177lbs


    foam rolling, band stretching


    Squat (70%) -

    45lbs x 10 x 2
    135lbs x 5
    185lbs x 4
    225lbs x 3
    255lbs x 4
    255lbs x 4
    255lbs x 4
    255lbs x 4
    255lbs x 4
    255lbs x 4


    Close Stance Deep Squat (RPE 8) -

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


    Weighted Back Extensions -

    25lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    45lbs x 10


    Ab Work x 50 reps


    Comments:

    Another session helping a local officer with their workout. Missed a bit of stuff again but my lower back could use the lighter load.

    Fuck, fight, or hold the light.

  15. #6440
    El Jefe DoUgL@S's Avatar
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    Nice squatting session.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  16. #6441
    mrelwooddowd Patz's Avatar
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    Do you do the strap row weighted somehow?
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  17. #6442
    Who me? Chubrock's Avatar
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    Doug- Thanks, I appreciate it.

    Mwood- I suppose I could lay some weight on my stomach and do them, but I haven't so far. By the time I get to that point, I'm starting to get smoked and BW tends to finish me off.


    Workout: Accumulation Week 4 Workout 1

    Weight: 177.8lbs


    foam roller, band mobility


    Bench (75%) -

    45lbs x 15 x 2
    95lbs x 10
    135lbs x 5
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3
    195lbs x 3


    Incline DB Press (90 sec RI) -

    50s x 10/10
    60s x 10/10
    70s x 10/10
    60s x 10/10
    50s x 10/10


    Wide Grip Seated Cable Row (90 sec RI) -

    250lbs x 10
    260lbs x 10
    270lbs x 10
    280lbs x 10
    290lbs x 10


    Chinups (90 sec RI) -

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


    Standing DB Mil Press (90 sec RI) -

    45s x 10/10
    45s x 10/10
    45s x 8/8 + 2/2 push press


    One Arm DB Row (90 sec RI) -

    80s x 10/10
    80s x 10/10
    80s x 10/10


    Grip Work x 3 sets

    Shoulder Rehab


    Comments:

    Not a bad pressing session today. A bit tired and foggy headed but went fairly well even still.

    Fuck, fight, or hold the light.

  18. #6443
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    I agree with the good pressing day chubs (can I call you that? by your stats I doubt your fat) Those cable rows look beastly too.
    Last edited by Sirtificate; 08-13-2012 at 04:14 PM.

  19. #6444
    mrelwooddowd Patz's Avatar
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    Get well soon dude..Lol
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  20. #6445
    phil 4:13 Bako Lifter's Avatar
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    Is it chub-rock, or choo-brock?

    Nice workouts man. I've experimented with weighed ring rows and could find no good way to do it. A weight vest was the only thing I could think of.

  21. #6446
    LittleJake JSully's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Is it chub-rock, or choo-brock?

    Nice workouts man. I've experimented with weighed ring rows and could find no good way to do it. A weight vest was the only thing I could think of.
    rather than do weighted ring rows, raise your feet off the ground and take your body to parallel (to the floor)

    start off with your knees on a bench and work up to your feet on the bench..

    lol @ chubs being on timeout-banned too
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  22. #6447
    El Jefe DoUgL@S's Avatar
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    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  23. #6448
    mrelwooddowd Patz's Avatar
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    Lol..poor guy.
    Last edited by Patz; 08-17-2012 at 09:38 AM.
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  24. #6449
    El Jefe DoUgL@S's Avatar
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    He should email one of us his journal entry and we should post it for him until he is back. Wait it says banned, I thought it was a time-out.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  25. #6450
    phil 4:13 Bako Lifter's Avatar
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    I think its a temporary ban. Hope he even comes back after that bull shit argument lol, Chris threw a low blow with a ban.

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