The Five Biggest Contradictions in Fitness
Latest Article

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
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Page 1 of 2 12 LastLast
Results 1 to 25 of 29
  1. #1
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99

    Ok lets try this again...

    I lost interest in my last journal so I'm making a fresh start with a new one.

    Age: 23
    Sex: Male
    Weight: 290
    Bodyfat: 30%~
    Height: 6 foot 2.5 inches


    My goal is to cut down to around 15% bodyfat and then start bulking. I'm eating about 2,000-2,500 calories a day with at least 200 protein and 70 fat. Supplements include salmon oil capsules, creatine, multivitamins, and ZMA.

    Today's workout:

    Warmup
    3 minutes on elliptical machine

    Max deadlifts

    195 x 1
    195 x 1
    215 x 1
    215 x 1 - My form on these needs improvement. I'm still noticing a bit of rounding in my back when I go for max effort.

    Box squats
    65 x 5
    65 x 3
    65 x 3
    65 x 3 - My form and balance on these is really improving. I'm using a wide knees out stance, keeping my heels on the floor, and filling my gut with air before I squat down. I'm going just below parallel and pausing for a moment on the box. I want to go heavy on these!

    Leg press (incline sled style)
    275 x 5
    275 x 5
    275 x 5
    275 x 5
    275 x 5

    2 Leg curl machine (seated)
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    2 Leg extention machine (seated)

    170 x 5
    170 x 5
    170 x 5
    170 x 5
    170 x 5

    Didn't have enough time for calves today. Oh well.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    For the sake of comparison, here's a workout from a month ago:

    Leg press:
    155x6
    235x6
    275x5 (failure)

    Leg curls (one leg at a time):
    25x6
    35x6
    85x6 (failure)

    Leg extention machine (uses both legs at once):
    75x6
    80x6
    90x6
    110x6 (failure)

  4. #3
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Swam for about 45 minutes today.

  5. #4
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Box squats
    95 x 4
    95 x 2
    95 x 1
    95 x 2
    95 x 1

    2 leg curl machine
    217.5 x 5
    217.5 x 5
    217.5 x 5
    217.5 x 5
    217.5 x 5

    2 leg extention machine
    180 x 5
    180 x 5
    180 x 5
    180 x 5
    180 x 5

    Seated calve raises
    200 x 10
    200 x 10
    200 x 10

    Might not look like much of a workout, but I can barely walk right now.

    Next time I squat I want to try doing ladders. So one rep followed by two, then three etc. Starting over at one rep each time I reach my max.
    Last edited by flabbybones; 09-07-2005 at 06:27 PM.

  6. #5
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Dumbell bench press
    40's x 5
    40's x 5
    40's x 5
    40's x 4 (failure)
    40's x 2 (failure)

    Dumbell shoulder press (seated)
    30's x 5
    30's x 5 (failure)
    30's x 4 (failure)
    25's x 5
    25's x 4 (failure)

    Barbell bent-over rows

    65 x 10
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5

    Negative dips (slooow)
    x 10

  7. #6
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Friendly Suggestion: You might trade in the leg curl/extention machines for some heavy lunges. Lunges might help your balance for those big squats you want to obtain

    How's the diet been going? I noticed some space in the dates you posted. Try to keep it up to date if possible.

  8. #7
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Good suggestion muscleup! I do my lunges as EITHER walking lunges, at the end of my workout, OR stationary lunges/split squats. You do those by getting into the "lunge" position and staying there for the whole set, then switching legs and doing the rest of the reps.

    I find this easier on the knees, and I can lift more weight this way.

  9. #8
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Quote Originally Posted by muscleup
    Friendly Suggestion: You might trade in the leg curl/extention machines for some heavy lunges. Lunges might help your balance for those big squats you want to obtain

    How's the diet been going? I noticed some space in the dates you posted. Try to keep it up to date if possible.
    Lunges sound like a good idea. I'll have to give those a shot.

    Diet has been a struggle but I'm on track again. I slipped a few times with breakfast at McDonalds. Oops.

    For the past 2 weeks or so I've been taking a huge container of mixed veggies to work. I take a handful of fresh spinach, a whole sliced cucumber, a whole sliced squash, a whole sliced tomato, a whole sliced broccoli head, about 10 baby carrots, 1 tbs olive oil, and 2 tbs balsamic vinegar. Add a little spices, mix it up, and it's good to go. I also bring two apples, multivitamins, 4 fish oil caps, and a pound of extra lean ground beef cooked up with olive oil, onions, green peppers, garlic, and chives.

    At home I usually start the day with Surge and then I go work out. I take another scoop of Surge post workout with a little Creatine. Before work I always have 3 cups skim milk, 1 cup fat free cottage cheese, 4 tbs natural pb, a large banana, 1-2 scoops of nitrean, and 4 fish oil caps.

    This usually works out to around 2100-2300 calories, 130-140 carbs, 70-80 fat, and 230ish protein.

    I work a graveyard shift so I get off work at around 7am. This is when the McDonalds temptations kick in. Yesterday I left my debit card at home and didn't put any cash in my wallet to remove any possible temptations. It worked.
    Last edited by flabbybones; 09-08-2005 at 08:02 PM.

  10. #9
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Great job on giving a diet update!
    You have a pretty well rounded meal plan set up it seems. Chicken is good too.
    I think the mixed vegies is a great idea, and that's going to be better carbs for you since you are cutting. Seems like you know what needs to be done, all that's left is the day to day follow through.

    How much of a calorie deficit are you putting yourself in with 2100-2300?

    The intentional debit card removal and cash cut was a great move, and I commend you for that.

    Keep up the good work with your diet and lift hard!

  11. #10
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Quote Originally Posted by muscleup
    Great job on giving a diet update!
    You have a pretty well rounded meal plan set up it seems. Chicken is good too.
    I think the mixed vegies is a great idea, and that's going to be better carbs for you since you are cutting. Seems like you know what needs to be done, all that's left is the day to day follow through.

    How much of a calorie deficit are you putting yourself in with 2100-2300?

    The intentional debit card removal and cash cut was a great move, and I commend you for that.

    Keep up the good work with your diet and lift hard!
    Maintenance for me is around 3000. I also try to swap out my proteins. For a while it was fish, then it was chicken, now it's beef. I think turkey should be next.

    I still felt really sore today so I called it a rest day. Tomorrow I'll probably swim and then start lifting again on Sunday.

  12. #11
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    My legs feel like mashed potatoes..

    Squats (no box this time, looks like they put it away and I didn't feel like asking for it)
    95 x 4
    95 x 3
    95 x 3
    95 x 3
    95 x 3
    95 x 2

    Squats seem harder with a box. I wish I had been able to use one. Maybe I should bring my own?

    Dumbell Lunges
    tried to go for two 20's but my legs were so sore I couldn't keep my balance
    tried to go for two 10's and had the same problem
    so basically.. sloppy lunges x 2

    I figured since my legs were shot I would work calves like no tomorrow...

    Calve press
    315 x 15
    355 x 10
    395 x 10
    395 x 8
    395 x 8

    My calves hurt so bad I had trouble driving home.

    Question: How exactly am I supposed to do these lunges after squats?
    Last edited by flabbybones; 09-11-2005 at 04:58 PM.

  13. #12
    Senior Member
    Join Date
    Oct 2003
    Location
    StL
    Posts
    1,125
    Quote Originally Posted by flabbybones
    My legs feel like mashed potatoes..
    Question: How exactly am I supposed to do these lunges after squats?
    Like this
    OR
    You could stand with one foot infront of the other the whole time and just lunge down touching your knee almost to the ground for 6-10 reps, and then switch the front leg to the back and vise versa. That way you should be more stable then going back to the standing position each time you lunge forward.
    Built does hers like I described, and I do mine like the guy in the link I posted.

    You might need to lower the weight on your squats, and do higher reps of less sets. 3-4 sets 6-10 reps. Then concentrate on balnce and form on the lunges.

    I usually do squats, legpress and my lunges last, so I know how you feel by the time you get to lunges. Just keep working at them and don't give up.

    If you don't feel comfortable doing them, then don't, but I really think that lift will help you with balance overall.

    Keep at it man.

  14. #13
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Dumbell bench press
    40 x 5
    40 x 5
    40 x 5
    40 x 5
    40 x 3 (failure)

    Dumbell shoulder press (seated)
    30 x 5
    30 x 5
    30 x 5
    30 x 5
    30 x 4 (failure)

    Barbell bent over rows
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 3 (failure)

    Barbell shrugs
    115 x 10
    115 x 10
    115 x 10

    Pull ups (super setted with chest dips, no pause in between)
    220 assistance x 5
    220 assistance x 4 (failure)

    Chest dips
    220 assistance x 5
    220 assistance x 5

    Didn't really need to do the pullups or dips but I threw them in there just for fun.

  15. #14
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Last night I did 30 minutes of cardio on the elliptical machine before bed.

    I decided to take some measurements:

    Chest: 46 inches
    Waist (on top of belly roll): 53 inches
    Waist (below belly roll): 48 inches

    I'm not going to the gym today. Instead I'm going to mow and edge the lawn, spray for bugs in the house and yard, get a haircut, go to the dentist, shop for grocies, wash the car, and clean the house. It's going to be an active day.

  16. #15
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Got everything done I need to do today. I also just finished 45 minutes of elliptical cardio with 25 wall pushups at the end for good measure. Did a lot of stretching as well.

    Tomorrow (techically today, it's just that I haven't slept yet) will be another lifting day. I'm not sure if I'll do upper or lower body. My legs were really sore today. I'll see how it all feels tomorrow (today).

  17. #16
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    My legs were too sore for a leg day so I decided to do upper body again. My goal for this workout was to reduce the amount of rest between sets to about 30 to 60 seconds.

    Pin Press (basically a bench press in the power rack)
    115 x 1 (too heavy)
    95 x 5
    95 x 5
    95 x 5
    95 x 3 (failure)
    95 x 4 (failure)

    Cable pulldowns
    (shoulder width grip)
    90 x 5
    105 x 5
    120 x 5
    135 x 5
    a whole bunch of fast drop sets till complete exhaustion

    Dumbell bench press

    40's x 5
    35's x 5
    35's x 5
    30's x 5
    30's x 3 (failure)

    Dumbell shoulder press

    30's x 3 (failure)
    25's x 5
    25's x 5 (failure)
    25's x 4 (failure)

    Barbell shrugs
    115 x 8
    165 x 5
    165 x 5
    115 x 8

    Bent over barbell rows
    95 x 5
    95 x 5
    95 x 5
    95 x 5
    95 x 5

    Bench press machine

    90 x 8
    105 x 5
    105 x 4 (failure)
    a whole bunch of fast drop sets till complete exhaustion

    Row machine
    (wide grip)
    105 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    Shoulder press machine

    20's x 5
    30's x 5
    40's x 5
    50's x 5
    55's x 4 (failure)

    Rear delt machine
    40 x 5
    60 x 5
    60 x 5
    60 x 5
    60 x 5
    60 x 5

    It was an ok workout. I didn't show any progress but I guess that's probably normal since I worked these same muscles only 48 hours ago. I'm sure I burned a ton of calories though.

  18. #17
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Looks like I got food poisoning from some rancid fish oil caps. One of them must have broken open at the bottom and spoiled. I won't be able to workout today. Hopefully I'll be better tomorrow.
    Last edited by flabbybones; 09-15-2005 at 06:53 PM.

  19. #18
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    I'm feeling better now. Today was swim day. I did about 25 laps.

  20. #19
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    I decided I'm going to start doing a different routine. Instead of doing Upper / Lower twice a week, I'm going to switch to something like WBB1 but with more sets so I can burn more calories. So it's going to look a bit like this..

    Day 1: Chest and back

    Day 2: Swimming or Elliptical

    Day 3: Legs

    Day 4: Swimming or Elliptical

    Day 5: Shoulders, Bis, Tris

    Day 6: Swimming or Elliptical

    Day 7: Swimming or Elliptical

    I think I'll shoot for 5 sets per exercise with at least 15 sets per muscle group. When possible, I'll superset to maximize time and intensity. I'll start with free weights and leave the machine weights for the end of the workout.

  21. #20
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Today was light cardio day. I did 20 minutes on the elliptical machine. My knee started hurting so I didn't go any longer.

  22. #21
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Squats
    95 x 5
    95 x 5
    95 x 4
    95 x 3

    SLDL
    95 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    Calve Press
    395 x 10
    395 x 10
    395 x 8 (failure)

    Leg curl machine
    (both legs at once)
    225 x 5
    225 x 5
    225 x 5 (failure)
    210 x 4
    few drop sets to failure

    Leg extension machine (both legs at once)
    195 x ouch, too much
    180 x 5
    180 x 5
    180 x 5
    180 x 5
    180 x 5

  23. #22
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Today was shoulders, biceps, triceps, forearms and abs

    Dumbell shoulder press
    20's x 10
    25's x 5
    30's x 5
    30's x 5
    35's x 3
    30's x 4
    30's x 5

    Military press (standing)
    50 x 5
    60 x 4
    50 x 5
    50 x 5

    Shoulder press machine (Hammer Strenght)
    35 x 5
    50 x 5
    50 x 5 (failure)
    long rest
    50 x 5
    bunch of immediate drop sets to complete exhaustion

    Rear delt machine
    60 x 8
    70 x 5
    80 x 5
    70 x 5
    70 x 5

    Tricep pulldowns (rope handle)
    35 x 5
    45 x 4 (failure)
    35 x 5
    40 x 5
    40 x 4 (failure)

    Preacher curls
    (standing with ez bar)
    30 x 5
    40 x 5
    50 x 5
    55 x 5
    50 x 4 (failure)

    Tricep extensions (seated with one dumbell behind the neck)
    30 x 5
    40 x 1
    35 x 2
    30 x 5 (sloppy)

    Hammer curls
    25's x 10
    30's x 5 (sloppy)
    25's x 5
    25's x 5
    25's x 5

    Preacher curl machine
    30 x 5
    40 x 5
    50 x 5
    50 x 4 (failure)
    immediate drop set --> 40 x 4 (failure)

    Hanging crunches (holding body up by resting elbows on pads and holding handles with hands, then lifting knees up as high as possible)
    10
    4 (lost ability to hold myself up)
    3 (lost ability to hold myself up)

    Ab crunch machine (seated, pushing forward on chest pads)
    100 x 5 (first notch)
    115 x 4 (first notch)
    85 x 5 (second notch)
    85 x 4 (second notch ; failure)
    70 x 5 (second notch)

    I wanted to get another tricep exercise in but the tricep machine was in use from the time I started abs until I finished. I didn't want to wait so I just left.

    Today's weight
    : 289
    It was closer to 285 a couple days ago. I seem to be holding water from a high sodium intake the past few days. I had some ranch sunflower seeds yesterday and a steak at a restraunt the day before. Calories are around 2000-2200 per day right now. Might needs to cut down to 1800 or so if I don't start losing weight.
    Last edited by flabbybones; 09-21-2005 at 06:31 PM.

  24. #23
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Today's weight: 285
    Looks like the water came back off after a day of a lower sodium intake.

    Today's workout is swimming.

  25. #24
    Professional hobbit Focused70's Avatar
    Join Date
    Dec 2003
    Location
    Hobbiton, The Shire
    Posts
    7,811
    Too many curls and front (anterior) delt movements. Also the volume seems a bit high.
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  26. #25
    Senior Member flabbybones's Avatar
    Join Date
    Jul 2005
    Posts
    99
    Today's weight: 284

    Barbell bench press

    95 x 5
    100 x 5
    105 x 5
    110 x 4 + failure attempt
    105 x 4

    Dumbell bench press
    40's x 5
    40's x 5
    40's x 3 + failure attempt
    30's x 5
    30's x 5 (the 35's were being used)

    Barbell rows
    100 x 5
    105 x 5
    105 x 5
    110 x 5

    Cable pulldowns (shoulder width grip, pull to chest)
    105 x 5
    120 x 5
    120 x 5
    120 x 5
    120 x 5

    Pec fly (Life Fitness machine)
    45 x 5
    60 x 5
    70 x 5
    90 x 5

    Cable rows (narrow grip handles, seated, pulling to chest)
    105 x 5
    120 x 5
    135 x 5 (sloppy set)

    I intended to do deadlifts today but the deadlift area was occupied by someone doing olympic lifts. By the time it was open I was at the end of my workout and too tired to get much out of it.

    I didn't get enough sleep last night so my workout could have been better. I had to wake up early for an interview at work. I'm up for a promotion and it's looking like I'm probably going to get it.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •