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
    *412* AKraut's Avatar
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    Punch-Drunk Love

    **Update**
    Don't let the title fool you, this is anything but a dedicated cut for summer. Yes, I want a six-pack more than anything... however cutting is my achilies heel. I should've closed this journal but you can see how much stronger I've gotten in about two months all natural and eating around maintenance.

    I am currently on a 40/20/40 diet starting with 2100 calories for the week starting May 9th.

    Updated Info
    Age: 20
    Height: 5' 6.5"
    Weight: <171-177> lbs. may6
    Bodyfat: ~15-20% (estimated w/ calculator)


    BIG 3 STATUS (updated 4/13/05)

    Best Working sets (3 x 5)
    Squat - 296
    Bench - 201
    Deadlift - 396

    Gym Tested 1RM - Coming Sooooon
    Squat - ???
    Bench - 245
    Deadlift - 435
    Last edited by AKraut; 05-19-2005 at 09:18 AM.

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  3. #2
    *412* AKraut's Avatar
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    10/11/2004 Going back a day...

    Training: Back Day (just getting back into it) (in order)

    Chin-ups
    -BW x 10
    -BW x 8
    -BW x 6

    Reverse-grip bent over BB rows
    -warmup
    -135 x 12
    -155 x 6
    -135 x 9

    DB rows This crappy rec center at school only had 75lb db's...
    -[2 sets] 75 x 12 (right & left)
    - 75 x 10 (right & left)

    Deadlift My absolute favorite lift, but I wasn't quite feeling it today..
    -warmup (135)
    -325 x 8
    -325 x 6
    -325 x 5

    I planned on doing biceps also but I felt noxious after the deadlifts, probably because I didn't eat much earlier today so I headed home

    Diet:
    Not too good today. Didn't throw it through fitday but I started off with 2 bowls of Honey Bunches of Oats. Post work-out I had a big steak-salad with croutons along with 2 scoops of strawberry whey in milk (god strawberry is awful). Then a little later that evening drank 5 miller lite's while watching Monday Night Football and ate another bowl of that sweet cereal before bed. Bad.

  4. #3
    I wannabebig!
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    good luck... you must be referring to next summer? hehe

  5. #4
    *412* AKraut's Avatar
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    ryuage, of course. I figure if I start now I'm giving myself a somewhat realistic timeframe...

    Just got back from the gym..

    10/12/04

    Training: Shoulders + Triceps
    In order..

    Shoulders

    DB Military Press
    -warmup
    -60's x 8
    -60's x 8
    -60's x 6

    DB Lateral Raises
    -25's x 10
    -25's x 8
    -25's x 8

    DB Frontal Raises
    -20's x 10
    -20's x 8
    -20's x 6

    Smith Machine Military Press
    -90 x 10
    -90 x 9
    -90 x 7

    Triceps

    Skull Crushers/French Press w/ Oly bar
    -65 x 8
    -65 x 8
    -55 x 8
    -55 x 6

    Close-grip bench
    -warmup
    -135 x 8
    -135 x 7
    -95 x 10

    Cable pushdowns
    *There's actually no cables at this gym, so I have to use this crappy lat pulldown machine that uses a strap, and note with cables the weights are all relative... I've seen cables that I can do the whole stack, etc.

    -55 x 8
    -55 x 8
    -55 x 6


    Totals: 12 Sets Shoulders - 10 Sets Tri's
    *I don't know if I should increase the number of sets or what, most of my sets are to failure or very near, so I think that's okay for now. I'm thinking about kicking it up to 16 sets per group, but this limited gym makes it kinda tough.

    All in all not a bad day, I'm about to fire up a nice steak salad and some nasty strawberry whey I'm trying to get rid of, then do some calc problems, bah. I'll post my diet for today when I'm done eating.

    Tomorrow I'm looking at bi's and LEGS!! Ahhh! NOT looking forward to legs since I get really bad DOM's for damn near a week and it sucks cuz I can barely walk. Yes, squats are in order but leg days often make me stop lifting for a while, we'll see if I can get through it tomorrow...

    Diet

    The numbers are in from FitDay...

    Calories - 2430
    Fat - 82
    Carb - 249
    Protein - 172

    I weigh 165 so I guess that's enough protein? 2 scoops of whey, eggs for breakfast, and a steak salad for dinner, I did my best. Meat is expensive, otherwise I would eat it all day. I think I may have another protein shake tonight to get up over 200g, I don't wanna push the calories though. I considered today a 'light' day eating though and I'm pushing 2500 cals. I have a problem with eating though, I tend to eat in massive quantity when I eat and my hunger never subsides, like I said, this is going to be a challenge. I'd think I was in defecit today, keeping it up will be tough though.

    Also, should I try cutting down carbs in favor of fats?
    Last edited by AKraut; 10-13-2004 at 12:35 AM.

  6. #5
    *412* AKraut's Avatar
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    10/13

    Training

    Just like I thought, I didn't do legs today. I consider today an off day because I started out doing biceps then some guys needed to play some 4 on 4 basketball. So training looked like this today..

    Biceps
    *It's been a WHILE since I've done bi's.... oh well, gotta get back on track

    Standing Oly-bar curls
    -85 x 9
    -95 x 5
    -85 x 8
    -85 x 6

    Standing DB curls
    -40's x 4
    -35's x 7
    -35's x 4

    Seated Preacher Curl
    -65 x 6

    *At this point they needed an extra player on the court so I stopped lifting and played some full-court bball with a ton of running. A good 45 minutes of solid interval sprinting/jogging. Tonight I realized how out of shape I was as I cramped up during the first game pretty bad, I used to be able to run for hours. I think I'm gunna hit the treadmill in the morning. Tomorrow is wonderful chest day, or I may take the day off and just run, then do chest on Friday and let my shoulders and tri's recover fully to get the most out of it.

    Diet is looking good today, still under 2000 cals and I think I'm just going to have a protein shake with milk after I watch some of the debate and play Madden.

    Update: Here's the numbers on the diet..

    DIET

    Calories - 2290
    Fat - 79
    Carbs - 194
    Protein - 201

    Carbs are down, protein is up, total Cals down. I want to keep lowering the calories just not too fast, I'll probably stick around the 2200-2400 until next week...
    Last edited by AKraut; 10-13-2004 at 07:59 PM.

  7. #6
    *412* AKraut's Avatar
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    10/14

    No training today, unfortunately. Not even running. I decided to take the day off in lue of a good chest day tomorrow.

    On the other hand, diet was good, I wanted to get more protein but I didn't want to sacrifice total cals... pretty low today, but since I didn't lift I needed to keep it low.


    DIET


    Calories - 1883
    Fat - 56
    Carbs - 216
    Protein - 131

    I'm not really happy with those numbers, and it's mostly due to eating 2/3 of a bag of popcorn late at night rather than the protein shake I planned on. Gotta get more disciplined....

  8. #7
    love to lift BIG C's Avatar
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    Good job on Bi's!
    If the bar aint bending your just pretending!!!!


    My journal!

  9. #8
    *412* AKraut's Avatar
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    I was short on time so my chest routine was rushed and cut short by the guy kicking me out at 8:30, pssh. All the stuff done below was done with like 30 sec rests which I'm not used to.

    Chest

    Incline BB Bench
    155 x 6
    135 x 8
    135 x 6

    Flat BB Bench
    175 x 3
    155 x 8
    155 x 4
    135 x 8

    Flat DB Bench
    60's x 6
    60's x 4

    That's it. A whopping 9 sets, I was kinda pissed and my numbers were lower than normal. Oh well, it gives me something to compare to for next chest day, some motivation if anything. Diet is looking okay at about 2000 cals now but I'm about to have a protein shake and then go out, so hopefully it's all light beer, but even then, that's what? 100 calories per... oh OH!

    Diet

    this is embarrasing... read my next post..

    Calories - 4471
    Fat - 115
    Carbs - 444
    Protein - 233

    NOTHING about those numbers is good. I'm so mad right now, but it's all my fault. I'm counting this as cheat day, which I usually give as Sunday, now I will be extra strict sunday.
    Last edited by AKraut; 10-16-2004 at 12:57 AM.

  10. #9
    love to lift BIG C's Avatar
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    Some good benching!
    If the bar aint bending your just pretending!!!!


    My journal!

  11. #10
    *412* AKraut's Avatar
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    Big C, thanks for the encouragement but I hardly consider it 'good' benching.

    Also, diet is looking really bad for tonight. I blew my diet for sure. 9 beers, not sure if it was light or not (keg), followed by 4, count it 4, slices of Papa John's pizza afterwards has plummeted me into diet depression. I swear I'm not eating anything tomorrow. Syke that will be hard, but I need to get back on track, I'm kinda upset, but I had no willpower tonight. I'll sort out wich mega calories will go on which day tomorrow, since technically today is saturday, damn.

  12. #11
    I wannabebig!
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    just get back on track... if it were me that whole pizza would be gone... lol

  13. #12
    *412* AKraut's Avatar
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    This journal has been majorly neglected but thankfully my diet and training haven't been completely. Inspired by an article I read, I'm revolving my training around the Big 3. I'm also approaching my working sets A LOT differently, as I used to just jump right into my heavy sets and work down. Now, I'm warming up with 20 x 10%, 10 x 30%, 6 x 80%, 1 x 100%, then my 3 working sets of 5 reps at my goal weight. I want to at least increase the working set values by 5lbs/week, so for now I'm not posting my whole routine, just where I'm at in the Big 3.

    Working sets (3 x 5)
    Squat - 245
    Bench - 175
    Deadlift - 335

    Squats were today, and 245 didn't feel heavy at all, except maybe on the last set. Based on this I believe my max squat would be somewhere in the low to maybe even mid 300's, but I've never really had the help around or the balls to try it. My bench obviously needs some improvement. But I'm weighing around 160 right now so I figure 3 sets of 5 at a little above my body weight isn't bad.

    As a sidenote I get horrible horrible leg DOMS which usually keep my from doing squats just because I hate not being able to walk for 5 days. In the past I wouldn't do as many light sets to build up to my working weight so I'm hoping this will make a difference. I also warmed up on a stationary bike for 10 mins prior to squatting so we'll see how it goes. They feel fine now, which they usually do, and tomorrow I expect them to be stiff, it's the 3rd, 4th, and even 5th day after that really kill me, legs should not take that long to recover.

  14. #13
    *412* AKraut's Avatar
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    I upped my working set of bench press to 180 today, which felt really good and light! I was excited. I'm giving myself 2 months to be working with 200 lbs. That's adding 5 lbs every two weeks, I think I can do it.

    I'm not really eating for mass building though, which most people on this site would curse. My bodyfat is too high as is, but I'm really not disciplined enough to go with a full on cut. I'm just trying to eat enough protein, avoid sugars, and eat generally clean. I'm not counting cals like I should, but I know I'm getting around 2500 give or take a couple hundred every day. On the saturday and sunday I probably increase that by 1000 calories, due to beer/cheating. I know everyone on this site is "BULK OR CUT, ONE OR THE OTHER". But I've been at the same bodyweight for over a year now and I'm definitely still getting stronger. If I can increase strength (not mass) and maintain my bodyweight or even lower my bodyfat I'm going to do it. At 20 years old I just think increasing strength is more important than losing the little beer gut I have. I haven't updated this as I go, but here's what I did today.

    Bench day:

    Flat BB Bench (set by set)
    45 x 20
    95 x 12
    135 x 8
    175 x 1
    175 x 5
    180 x 5
    180 x 5

    **My working sets used to be 175 with a spot, I hit those numbers today with no one around to spot, my confidence is through the roof! 225 here I come!**

    Clean and Jerk
    **This was my first time ever trying, I wanna put it in my bench day
    100 x 1
    140 x 1 (splitting headache)
    140 x 1 (splitting headache)

    I definitely have to get used to these. It was my first time trying them and right after the jerk my head felt like it was going to explode.

    Standing BB Military Press
    115 x 6

    Dips
    BW+25 x 10
    BW+25 x 10
    BW+25 x 10

  15. #14
    Lurking lilmase1153's Avatar
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    and all this time i thought you took a 4 month break

    hows that 6 pack for the summer going?
    PRs
    bp-295x2, 225x15 squat-405x3
    height 5'2 weight 140lbs

    All hail mase, the king of homosexual reference. - xian
    Pfffff. I've had jerk off sessions more intense than that workout. StackAttack in reference to CanadianCripplers w/o

    Fuzzy Pics 6/07 http://wannabebigforums.com/showthread.php?t=98659

  16. #15
    *412* AKraut's Avatar
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    Quote Originally Posted by lilmase1153
    and all this time i thought you took a 4 month break

    hows that 6 pack for the summer going?
    I didn't take a break, I just never updated this and I was inconsistent with diet and training. I get discouraged easily if I break a diet plan or miss a few days in the gym. During the break I tried a CKD about 4 times and couldn't stick with it. I think the longest I did was 2 weeks and I wasn't doing the workouts that go along with it, so it was seriously affecting what I was trying to do with training.

    I have a job and more classes this semester so I no longer can get to the gym 5 days/week because the one I go to keeps crappy hours. I've rethought my training and I'm just doing 3 days/week but basing those days around the 3 Powerlifts and I really like it. Here's the basics of my routine, I've thrown out direct arm work, this was inspired by an article that Adam McKinnon posted a little while back in the Bodybuilding forum called 'Basics of bigness'.

    Monday: Squat day

    warmup: stationary bike - 10 mins

    [percentages on working sets]

    Squat
    10% x 20
    30% x 12
    60% x 10
    80% x 8
    100% x 1
    100% x 5
    100% x 5
    100% x 5

    Leg Extension
    100% x 12
    100% x 12

    Leg Curls
    100% x 12
    100% x 12


    Wednesday: Bench Day

    warmup - stationary bike - 10mins

    Flat BB Bench
    25% x 20
    50% x 12
    75% x 8
    100% x 1
    100% x 5
    100% x 5
    100% x 5

    Standing BB Overhead Press or Seated BB Overhead Press
    100% x 8
    100% x 8

    Weighted Dips
    100% x 12
    100% x 12
    100% x 12

    **I'm going to substitute Clean and Jerk for the Overhead press once I get used to it

    Friday: Back Day

    warmup - stationary bike - 10mins

    Deadlift
    15% x 20
    40% x 15
    70% x 10
    90% x 8
    100% x 1
    100% x 5
    100% x 5
    100% x 5

    Bent-over BB row
    100% x 12
    100% x 12

    Pullups
    BW x 8
    BW x 8

    **I'm working on getting higher reps with my BW...

    That's it. I've only been doing this for a few weeks but I already feel better about the Big 3, I do some abs after my routine on Monday and Friday, mostly weighted decline situps and sometimes leg lifts.

    PLEASE CRITIQUE!!!!

  17. #16
    *412* AKraut's Avatar
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    2/25/05

    bike warmup - 10 mins

    Deadlift
    45 x 20
    135 x 12
    225 x 8
    345 x 5
    345 x 5
    345 x 5

    **That's up 10lbs from last week, and it felt REALLY light, I could've probably done 2 more reps in each set but I'm sticking to my routine for now because it's obviously working, I'll add 10 more lbs next week.

    Bent over rows (sup grip)
    145 x 12
    155 x 12

    Pullups (pro grip)
    BW x 5
    BW x 4

    **Wow, I was definitely not feeling strong on these at all, I don't think I've gained weight I just haven't done them consistantly, and I used to do them at the beginning of back day, I did them last today, those reps MUST go up.


    40* Decline situps w/ DB held directly over pecs
    BW x 20
    BW+25 x 12
    BW+50 x 12
    BW+50 x 6

    **50 lbs on my chest doing situps feels good, and I do them slow and controlled. The last set was burning real bad, I planned on doing 12.

    I felt good and strong today, I love this routine and it doesn't take too much time. As a side note I had some Creatine mono laying around that I decided to take again. I haven't taken it in over a year so I figured I'd see if it helped my strength seeing as I'm eating <2500 cals on average. I loaded 20g/day Mon-Fri this week, starting tomorrow I'll knock it down to 5g/day, it's cheap so I don't mind pissing it. Post w/o as always I had 2 scoops whey with 20g dextrose, delicious. I've also started taking an ECA along with green tea extract twice per day and I've noticed it really helps curb my appetite and keeps me going through the long days of class/work when I can't train.

    Now approaches my biggest challenge to training, the weekend. I'm going to drink a few light beers but hopefully remain in moderation while going out.

    Cheers. I think I'm taking the next two days off of weights but maybe I'll play some basketball or run either sat or sun. Squats on monday, I can't wait...

  18. #17
    *412* AKraut's Avatar
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    Rested saturday and sunday. Drank quite a bit both nights. Saturday night I really blew my diet at a birthday party with copious amounts of pizza, desserts, yuengling and vodka. Oh well, sunday I was pretty strict and my diet is always on point mon-fri.

    Squat day. 2/28

    warmup - stationary bike - 10 mins

    Squats (with extra emphasis on depth today, so I came down a little in weight)
    45 x 20
    95 x 12
    135 x 8
    250 x 1
    250 x 5
    250 x 5
    250 x 5

    **I only took 60-90 seconds in between sets so by the end I was sweating and feeling good.

    Leg lifts (abs)
    -20
    -25

    Leg Curls (don't know the poundage, just taking note of the number on the machine)
    #10 x 12
    #10 x 12

    Leg Extensions
    110 x 12
    120 x 12

    That's it, in and out today. I'm really not a fan of the leg extensions and curls, as I'd like to avoid machines all together. I'm trying to think of a good, more compound substitute. I know front squats are good, but they're just too similar to normal squats for me to justify. SLDL I fear would interfere with my big deadlift days 4 days later. There is no leg-press at my gym, so I'm thinking of starting lunges, anyone have any suggestions?
    Last edited by AKraut; 02-28-2005 at 02:32 PM.

  19. #18
    *412* AKraut's Avatar
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    3/02 - Bench Day

    warmup - stationary bike - 10 mins

    Bench Press
    45 x 20
    95 x 12
    135 x 8
    (186 comes from 175 with 2.5kg collars)
    186 x 1
    186 x 5
    186 x 3
    175 x 5
    175 x 3

    **With no spotter I think I psyched myself out on the 2nd set and only got 3 reps. I'm stil shooting for the 3 sets of 5 reps but I added a set due to the failure on the 2nd set at 186.

    Clean and Jerk
    106 x 1
    106 x 2
    144 x 2
    144 x 2
    144 x 2

    **I may have a new favorite lift. No headaches this time and I think I'm really starting to stick the form. I got a little carried away because I only planned on doing 2 working sets of these, but I was in the ZONE. I'm ready to go up next week, since I still think this is light for my weight.

    Dips
    BW x 8
    BW+25 x 10
    BW+35 x 8
    BW+35 x 8


    My legs should be beat from squatting 2 days ago but I think maybe my DOMS is starting to get better from just sticking with it and doing the bike every day I train.

    Time for a nice thick protein shake and some rest before work.

    I did all of this 2 hours after I woke up so I think my strength and focus suffered just a tad but I'm still happy with my numbers, and it was all done in under an hour. Ace.

  20. #19
    *412* AKraut's Avatar
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    3/04 Back day

    warmup stationary bike - 10mins

    Deadlift
    45 x 20
    135 x 12
    225 x 8
    315 x 3
    345 x 1
    345 x 5
    345 x 5
    345 x 5

    Pullups
    BW x 8
    BW x 5
    BW x 4

    Bent-over sup rows
    135 x 12
    135 x 10

    Captains chair abs
    -25
    -25

    40* Decline situps w/ barbell held behind neck
    BW x 25
    BW+10 x 20
    BW+20 x 12
    BW+30 x 10
    BW+30 x 5
    BW+30 x 5

  21. #20
    *412* AKraut's Avatar
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    Spring Break yielded NO TRAINING for over a week. Diet was blehhh, moms cookies and things got the best of me. Back to school and ready to diet and train hard, summer is coming WAY too fast. I turn 21 in only 8 months, I just want to get stronger without gaining any mass or fat on this beer belly.



    3/14 Squat Day

    warmup bike 10mins

    Squats
    **I was really focused on bottoming-out, one rep I didn't have my footing down and had to take a small step with my right foot for balance.

    45 x 20
    95 x 12
    135 x 8
    225 x 3
    256 x 1
    256 x 5
    256 x 5
    256 x 5

    25 fast situps

    DB Lunges
    25's x 12
    45's x 8
    45's x 8
    **Those are way harder than I expected. Heart rate was way up.

    Leg Curls machine
    #11 x 12
    #10 x 12

    Leg Extension machine
    140 x 12
    140 x 12

  22. #21
    Mostly healed up! PizDoff's Avatar
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    Don't let minor slip ups discourage you.

  23. #22
    *412* AKraut's Avatar
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    3/16 Bench Day

    warmup bike 10mins

    Bench Press
    45 x 20
    65 x 15
    95 x 12
    135 x 8
    155 x 3
    186 x 1
    186 x 5
    186 x 5
    186 x 4

    After some good benching I decided to play around with compound movements again..

    Push Press

    [from rack]
    106 x 3

    [from clean]
    146 x 3
    [from clean]
    146 -fail
    **Just couldn't push it up, I reevaluated my stance for the next set
    [from clean]
    146 x 2

    That probably makes no sense at all. Basically what I was doing was cleaning the bar up to my chest and then doing push presses. I'm still getting the hang of this whole oly lift stuff, and I definitely can't get a grasp on dropping under and squatting up during the clean, I just launch that bar up there barely bending my legs.

    Behind the neck press
    45 x 4
    95 x 6
    95 x 5
    95 x 4

    **I've heard mixed opinions on if these are bad for you or not, for today I just said what the hell I'll try em. I started with the bar on my traps like a squat and pressed it from there, each rep I tried bringing it as close to resting on my traps as possible without allowing a rest. These killlllllllled.

    Depth Push-ups



    These looked funny so I did them. It probably would have been more effective not directly after all those press movements but oh well. The platforms on each side were about 8 inches from the ground, these are also hard as balls...

    (reps are the number of times my hands touched the upper platforms)
    -8
    -6
    -5
    -4

    That's it, about 60mins total, although I was playing around with bars for a while doing those PP's etc.

    I believe my bench increased a little from last time because I took a whole week off, I have a feeling next bench day I may need to drop 5lbs.

    time for a delicious pwo shake and 2 hours of relaxation before work...

  24. #23
    *412* AKraut's Avatar
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    What a wild friday night. Forgot to past my deadlift day yesterday...

    3/18/05 Deadlift Day

    warmup bike 10mins

    Deadlift
    45 x 20
    135 x 12
    225 x 8
    315 x 3
    366 x 1
    366 x 5
    366 x 5
    366 x 5
    **I threw on the 2.5kg collars for a new PR on my working sets, that 4th plate isn't far off.. I can feel it. I gotta test my maxes soon, I'm pretty sure I could pull near 450 once.

    BW Pullups
    -8
    -2 (grip too narrow)
    -4
    -3
    **I don't like that I feel like I'm getting stronger on everything but these...

    Reverse grip BB Rows
    -45 x 10
    -155 x 10
    -155 x 10

    Weighted 40* decline situps (db behind neck)
    BW x 20
    BW+15 x 15
    BW+20 x 8
    BW+30 x 4
    BW+20 x 5

    Leg lifts
    -25
    -25

  25. #24
    *412* AKraut's Avatar
    Join Date
    Jun 2003
    Location
    Pittsburgh, PA
    Posts
    371
    3/21 Squat Day

    warmup bike 10mins ~70rpm

    Box Squats [~14" Box]

    **As I get stronger I was concerned I wasn't past parallel on my squats, today I set-up the box to see how it felt. My lower back ached this morning and just prior to lifting, this routine is murder on the back and I love it.

    45 x 20
    95 x 12
    135 x 8
    225 x 3
    256 x 1
    256 x 5
    256 x 5
    256 x 5

    I was in the zone and exploding out right when I hit the box, I'm so glad I've been sticking with these, this truly is the meat and potatoes of bodybuilding.

    DB Lunges [alternating feet, 20-25inch step]
    25's x 24 [12 per leg]
    45's x 24 [12 per leg]
    45's x 22 [11 per leg]

    Machine leg curl #10
    -12
    -12

    Machine leg ext 140lbs
    -12
    -12

    DB Side bends
    -60lb DB to failure each side
    -60lb DB to failure each side

  26. #25
    *412* AKraut's Avatar
    Join Date
    Jun 2003
    Location
    Pittsburgh, PA
    Posts
    371
    3/23 Bench Day

    10min stationary bike

    Bench Press
    45 x 20
    95 x 12
    135 x 8
    175 x 3
    186 x 1
    186 x 5
    186 x 5
    186 x 5

    **Next week I will add 5 lbs since I pounded out these working sets, 14lbs away from 200! I'd be happy pushing 225 x 3 by June, VERY HAPPY.

    Standing military press
    45 x 12
    95 x 9
    95 x 7

    Weighted dips
    BW+25 x 12
    BW+25 x 9
    BW x 14

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