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
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    Tell me what you think

    Chest/Triceps/shoulders: Day1
    Flat BB bench: Max=255
    75% max 6 reps 190X6
    80% max 5 reps 205X5
    80% max 5 reps 205X5
    85% max 4 reps 215X4
    88% max 3 reps 225X3

    Flat Bench Pauses:
    68% max 6 reps 175X6
    70% max 6 reps 180X6
    75% max 4 reps 190X4
    80% max 2 reps 205X2

    Incline BB bench: Max=Based off flat (255)
    65% max 6 reps 165X6
    68% max 5 reps 175X5
    70% max 4 reps 180X4
    75% max 2 reps 190X2

    Flat Close Grip bench: Max=225
    75% max 6 reps 170X6
    80% max 5 reps 180X5
    85% max 4 reps 190X3
    90% max 2 reps 205X2

    Pushdowns:Max=210
    70% max 10 reps 150X10
    80% max 8 reps 170X8
    85% max 6 reps 180X6
    90% max 4 reps 190X4

    BB shoulder press: Max=160
    75% max 8 reps 120X8
    85% max 7 reps 135X7
    90% max 4 reps 145X4
    92% max 3 reps 150X3

    Reverse Flies:
    20sX12
    25sX
    30sX

    Rear delt extentions:
    40X
    50X
    60X

    DB shoulder Press: Max=85s
    70% max 8 reps 60X8
    80% max 6 reps 70X6
    88% max 4 reps 75X4

    Back/Biceps: day 2
    Bentover pulls:
    150X8
    155X
    160X

    DB Rows:
    70X
    80X
    90X

    Pullups:
    BW 4 Sets

    Shrugs:
    225X
    225X
    225X

    EZ bar curls:
    80X10
    90X
    100X

    Alternating DB curls:
    40X
    40X
    45X

    Preacher Curls:
    60X
    60X
    70X

    Legs: day 3
    Squats: Max=250
    75% max 6 reps 190X6
    80% max 5 reps 205X5
    80% max 5 reps 205X5
    85% max 4 reps 215X4
    88% max 3 reps 225X3

    Conventional Deadlifts: Max=Unknown
    75% max 6 reps
    80% max 5 reps
    80% max 5 reps
    85% max 4 reps
    88% max 3 reps

    Leg curls:
    130X10
    145X
    160X

    Leg extentions:
    130X10
    145X
    160X

    Calf Rasies:
    185X10
    205X
    225X


    Day 4 Rest

    Day 5 Repeat day 1

    Day 6 Repeat day 2

    Day 7 Repeat day 3
    Last edited by Gutz981; 07-19-2005 at 08:11 AM.

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  3. #2
    Moderator Adam's Avatar
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    put the day dividers in.
    Then I'll critique.
    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"

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  4. #3
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    Day 1 chest/Tri/Shoulder day 2 back/Bi day 3 Legs day 4 Rest day 5 repeat 1 day 6 repeat 2 day 7 repeat 3 and day 1 will be rest the next week

  5. #4
    Senior Member Sensei's Avatar
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    Feel free to call me lazy, but is it too hard to go back and edit your original post to make it easy for people to follow and then give advice?

  6. #5
    As I Am Paul Stagg's Avatar
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    I think you have about twice as much work as you need on your pressing day.

    I don't like it much.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #6
    Breaker of Skulls Guido's Avatar
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    Are you including some of those as your warmup sets? If so, your warmup sets shoiuld be lighter. If not, I'd say that's overtraining.
    5'9" 195 lbs
    DL 600x1
    SQ 490x1 (raw)
    BP 430x1 (shirted), 320x1 (raw)
    SN 209x1 C+J 250x1


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  8. #7
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    not to hijack your thread gutz, but i noticed you can push down 210 lbs. now i know there is variance between machines but my max pushdown is just 65 lbs, a little over 30% of my max flat bench (gutz's is over 80% of his). do you guys think my triceps are under conditioned? ive never routinley worked them directly (ive pretty much always just done compound exercises for everything since i started lifting), should i start?

  9. #8
    Senior Member KevinStarke's Avatar
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    Machines differ sometimes. At the press down in my high school i was pressing down 120-130 for reps. At the new gym i've been going to the stack has a numbered plate every other plate. So its a blank plate than a plate that has the number 2 on it, blank plate then plate that has number 4 on it, blank plate then plate that has number 6 on it... etc etc... going up by 2's every other plate. I can only do reps with the "10" plate and i just assume it weighs 100 lbs and the 2 weighs 20 and the 4 40 etc... not really sure though.

  10. #9
    Back in business WBBIRL's Avatar
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    17 sets at 65% or more of your 1RM is brutal... Im thinking serious overtrain. I would highly recommend you cut some of those sets or something like the flat close grips or the regular non pause flat BB bench. Thats way too much volume.

  11. #10
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    Quote Originally Posted by jack_of_all
    not to hijack your thread gutz, but i noticed you can push down 210 lbs. now i know there is variance between machines but my max pushdown is just 65 lbs, a little over 30% of my max flat bench (gutz's is over 80% of his). do you guys think my triceps are under conditioned? ive never routinley worked them directly (ive pretty much always just done compound exercises for everything since i started lifting), should i start?
    Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine

  12. #11
    Senior Member Sidior's Avatar
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    Quote Originally Posted by Gutz981
    Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine
    ya depends alot on the pulley system
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  13. #12
    Senior Member bill's Avatar
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    Gutz your 15 dude ever hear of KISS keep it simple stupid. Thats not an insult just a reminder that you can go crazy looking for a great routine.
    Why do your split mon/wed/fri
    mon Legs
    wed chest, shoulders/ tricep in that order imo
    fri back bicep
    pick two exercises for each body part for about 8 works sets
    legs would need maybe a little more
    Remember, to get big, you have to get strong. The two are interconnected. Lift heavy, work hard, and size will come. Like night follows day. It works. Arnold
    Do work son. Big Black (Rob and Big)

  14. #13
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    Quote Originally Posted by Gutz981
    Accually sir there is another machine where I do pushdowns and I I do 100 for like 8-10 so It does differ alot from machine to machine
    you do know that im less than a year older than you man?

  15. #14
    Grammar Nazi BG5150's Avatar
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    My thoughts:

    No lateral delt work? Why two presses and two rear delt w/outs? But not side raises?

    No need to do preachers after the other two exercises.

    Squats and deads on the same day. Are you insane?

    If you are going to work out six days a week, why not hit just one body part a day. You will have your heavy core days (chest, legs, back) and the minor parts, which will have been worked on your core days) can be done fully.

    For example:

    Day 1: Arms
    Day 2: Shoulders
    Day 3: Legs
    Day 4: Off
    Day 5: Chest
    Day 6: Back
    Day 7: Off

    That's five days, I know, but it sets a schedule (see next paragraph)

    And, this is just me, with the three days on, rest, three days on, rest...week to week you are doing a different body part on a different day of the week. For me, consistency is the key. If today is Monday then it's arms day. If it's Friday then it's chest. If it's Sunday then it's rest day. No figuring there. But with your routine, whatever day of the week it is, it could be the day for any body part. I wouldn't be able to keep track. Especially if I skipped a day.
    There are no stupid questions, just stupid people.
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  16. #15
    Senior Member Sensei's Avatar
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    If you're doing that 6 days/week, you're going to hit a wall very, very fast...

    If you want to keep what you have there, I'd at least:
    *drop two exercises from your bench day
    *drop two curl exercises from your back/bicep day
    *do the rear delt work on your back day (since you have a separate day for it anyway)
    *drop the leg extensions and leg curls from your squat/dl day
    *train 4x/week:
    first week = bench, back, squat/dl, bench
    second week = back, squat/dl, bench, back
    third week = squat/dl, bench, back, squat/dl

    edit: I just wanted to add about the %s that for me it would be tough to follow that, but it might be fine for you.
    Last edited by Sensei; 07-23-2005 at 12:25 AM.

  17. #16
    Grammar Nazi BG5150's Avatar
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    Do you think it's wise to do squat and d/l on the same day? Both are very intense exercises and take a lot out of a person. If anything I would combine chest with squat or d/l.

    Just a thought...
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

  18. #17
    Senior Member Sensei's Avatar
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    It's ok to do both. If he follows my advice, he'd only be squatting/DLing 5x/month. I really feel he'd have to rethink those %s though - if you're doing both in one training session, the second one (presumably DL) is obviously going to be weaker.

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