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
    Getting un-streamlined Progress's Avatar
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    New tentative routine

    Well I finished my double session at the gym and I think I can do it. That is lift in the afternoon and cardio at night, hopefully 3-4 days a week. Today I lifted my back in the afternoon and then ran 4 miles a couple hours ago. I had plently of protein and carbs in between so I felt well rested and prepared.

    So here goes:

    Day 1: Chest (flat, incline, decline, dips), cardio

    Day 2: Back (wide grip pull down, seated row, alternating exercise)

    Day 3: Tris. (reverse grip, skull crushers, pushdowns), cardio

    Day 4: Bis. (straight bar curl, DB curl, preacher e-z bar curl)

    Day 5: Shoulders (shoulder press, upright rows, shrugs, lateral raises), cardio

    Day 6: Legs (deadlifts, squats, extensions, flexions, calf raises)

    Day 7: Rest - possibly cardio


    Now to be honest, I'm a beginner to DLs and squats. Everything else, including running, I'm pretty familiar with.

    So, how does it look?

    BTW, I supplement with a daily vitamin, whey protein stack shakes and I just started creatine powder.

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  3. #2
    hammin'
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    Firstly... flat, decline, AND incline press is really unnecessary. Choose two of those. Keep the dips though. And maybe add another supplementary exercise like close grip bench.

    With back, I'd put one of your biceps exercises in there... preacher curl maybe.

    Then put legs on day 4. And shoulders on day 5... cut out the tris and bis day completely. Add two sets for each to shoulder day and cut out shrugs and lateral raises from yoru shoulder routine.

    So something like this:

    Day 1: Chest - flat, incline, dips, cgbp, cardio
    Day 2: Back - bb row, pulldowns, seated row, preacher curl
    Day 3: Cardio
    Day 4: Legs - deads, squats, extensions, curls, calves
    Day 5: Arms - Presses, upright rows, skulls, pushdowns, curls, cardio
    Day 6,7: off or cardio
    Last edited by trich daddy; 02-01-2005 at 10:01 PM.
    They say that when your ships comes in
    The first man takes the sails
    Second takes the afterdeck
    The third: the planks and rails.

  4. #3
    Moderator Adam's Avatar
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    Do trich's split or the WBB#1 routine.
    The split you posted is......well......aweful.
    a full day for bi's, a full day for tri's. If you wanted to do it that way then you should dedicate a full week to squats, Sunday to Saturday.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  5. #4
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by Adam MacKinnon
    If you wanted to do it that way then you should dedicate a full week to squats, Sunday to Saturday.
    That sounds cool. Maybe we should have a national WBB squat week.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  6. #5
    Quagmire wannabe
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    Quote Originally Posted by MixmasterNash
    That sounds cool. Maybe we should have a national WBB squat week.
    National?! What about INTERnational?
    He who hesitates masturbates........

  7. #6
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by Adam MacKinnon
    Do trich's split or the WBB#1 routine.
    The split you posted is......well......aweful.
    a full day for bi's, a full day for tri's. If you wanted to do it that way then you should dedicate a full week to squats, Sunday to Saturday.

    I don't fully understand, can you explain?

  8. #7
    Moderator Adam's Avatar
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    Quote Originally Posted by Adam MacKinnon
    The split you posted is......well......aweful.
    That somes up my thoughts.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  9. #8
    Getting un-streamlined Progress's Avatar
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    Ok, then I will do the WBB Routine 1. Those rest days are pretty important huh?

    Sorry for my ignorance and/or naivity.

  10. #9
    Moderator Adam's Avatar
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    Not a problem.
    Rest days are very very important. You grow when you rest so......
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  11. #10
    Getting un-streamlined Progress's Avatar
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    Quote Originally Posted by Adam MacKinnon
    Not a problem.
    Rest days are very very important. You grow when you rest so......
    Would it hurt if I threw in cardio on rest days or tuttut ?

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