The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s 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. #176
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    Week 7

    Day 4 [ Saturday ] Squat Day – July 23/06

    Hamstrings to Calves Back Squat – 5 x 5 Wow these felt good.

    90 x 10
    190 x 5
    190 x 5
    190 x 5
    190 x 5
    190 x 5

    Front Squat – Aim for 3 x 8 next week.

    140 2 x 8
    140 1 x 6


    Romanian Deadlift – Added +10 lbs. this week.

    210 lbs. 3 x 6

    Dumbell One-Arm Rows – Try for 3 x 8 next week.

    65 2 x 6
    65 1 x 8

    Pull Ups –

    BW 2 x 8
    BW 1 x 4

    -- Got lazy did not do partials –

    Partials Middle to Top x 6
    Partials Bottom to Middle x 6

    EZ-Curl bar Reverse Wrist Curls – Added +5 lbs. this week.

    +40 lbs. (20 lbs. on each side) – 3 x 6

    Hammer Curls – Added +5 lbs. this week.

    30 lbs. 3 x 5

    Deadlift static hold – Added +10 lbs. this week.

    210 lbs. 3 x 20 second holds.
    Last edited by SkinnySadMan; 07-23-2006 at 06:08 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  2. #177
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    Week 8 LAST WEEK AND AFTER THIS WEEK I TAKE ONE FULL WEEK OFF!!!!!

    Day 1 [Monday] Heavy Bench Day –

    Flat Bench Press –

    90 x 12
    75% [ 170 ] x 6
    75% [ 170 ] x 6
    80% [ 180 ] x 5
    80% [ 180 ] x 3
    85% [ 190 ] x 2
    85% [ 190 ] x 2

    Incline DB Bench – Tried for 3 x 9, I need to buy more smaller plates. Keep these the same for as long as it takes to be able to do 3 x 10

    50 lbs. 1 x 9
    50 lbs. 1 x 9
    50 lbs. 1 x 8


    Weighted Dips – Keep these the same until it feels easier. Aim for 3 x 5 next week.

    BW+70 3 x 4

    Abdominals –

    BW Hanging Leg raises –

    3 x 12

    Saxon Side Bends – Try for 3 x 8 next session.

    15’s 3 x 6

    BW Sit ups – 3 x 15

    Rotator Cuffs –

    Cuban Presses -

    40 lbs. for 3 x 10

    L-Lateral Raise – [ No rest, must do right after the Cuban Pressing. ]

    10 lbs. dumbells 1 x 12

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  3. #178
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    Forgot to add reply...

    Week 8

    Day 2 [ Wednesday ] Deadlift Alternate Day: July 26/06

    Speed Box Squats – 8 x 3 [ Hamstrings to calves ]

    65% [ 135 ] – 8 x 3

    Speed Pulls – 8 x 3

    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3

    BB Rows –

    160 lbs. 4 x 4

    Chinups – Work up to 6 full reps on each set.

    BW +35 lbs. 2 x 6
    BW +35 lbs. 1 x 5

    Partials x 10
    Partials x 8


    Barbell Good Mornings –

    150 3 x 6

    Military Press – Jeez, I think I’m getting weaker for some weird reason.

    110 lbs. 2 x 6
    110 lbs. 1 x 4

    Side Laterals –

    2 x 8

    Week 8

    Day 3 [ Friday ] Speed Bench Day: July 28/06

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3

    Close Grip Bench Press Triples – A minor improvement on these; +1 total reps.

    170 x 5
    170 x 5
    170 x 5
    170 x 5 [ Tough. ]
    170 x 4 [ Failure on 5th. Had to grind barbell off me. ]

    Skull Crushers – Keep these the same until they feel really easy. Work to 3 x 10.

    +50 2 x 8
    +50 1 x 7
    +50 1 x 5

    Tricep Overhead Extension – Keep these the same for next week. Was 1-2 reps weaker this week.

    25 x 6
    25 x 5

    Tate Press – 2 reps weaker this week.

    25 lbs. 1 x 14
    25 lbs. 1 x 12

    Hanging Knee raise (or leg lifts… whatever…) –

    BW 2 x 12 – Hell, I have no idea what I could do to add weight.
    BW 1 x 10

    Saxon Side Bends –

    15’s 3 x 6

    Sit ups -

    3 x 20

    Rotator Cuffs –

    Cuban Presses –

    40 lbs. for 3 x 12, 10, 8

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12

    some other type of rotator cuff exercise -

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 07-28-2006 at 09:24 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  4. #179
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    Week 9

    THis was done on Monday, July 31/06

    Deep Squats - 200 lbs.

    5, 5, 5, 4, 3

    I did 2 reps of front squats, then I gave up. I felt like quitting somehow. So I stopped working out.

    3 hours later...

    High rep chest day.

    Flat Bench - 135 lbs.

    3 x 10

    Incline Dumbell Bench - 35 lbs. dumbells

    3 x 10

    Dips - 35 lbs. attached

    3 x 10 ( I struggled on the 3rd set on 9th and 10th rep. )
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  5. #180
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    Week 9

    Back and Shoulders Day - August 2/06

    Deadlift Conventional - 200 lbs.

    3 x 12

    Babrell Bent Over Rows - 160 lbs.

    5 x 5

    Chin Ups - 35 lbs. attached

    3 x 6, 6 , 5

    Babrell Good Mornings - 150 lbs.

    3 x 8

    Military Press - 75 lbs. Barbell

    3 x 12,12, 9

    Side Raise - 12 lbs. dumbells

    2 x 12

    Front Raise - 12 lbs. dumbells

    2 x 12

    Front Squats - 75 lbs. barbell

    3 x 12
    Last edited by SkinnySadMan; 08-02-2006 at 10:50 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  6. #181
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    Week 9

    Day 4 [ Saturday ] Squat Day – Aujust 5/06

    Below Parallel Squat – 5 x 5

    Warm up : 90 x 10
    Set 1 : 200 x 6
    Set 2 : 200 x 6
    Set 3 : 200 x 6
    Set 4 : 180 x 8

    Notes: Pretty intense, but it wasn’t “HELL”. Try doing 200 lbs. on 4th set next week.

    Front Squat – 140 lbs.
    Set 1 x 8 reps – Easy.
    Set 2 x 8 reps – A bit harder, but rather easy.
    Set 3 x 8 reps – Got a bit intense.

    Notes: Add +10 lbs. next week, and do 3 x 5.

    Romanian Deadlift – 210 lbs. barbell

    Set 1 x 6 reps – Easy. More than do-able
    Set 2 x 6 reps – Easy.
    Set 3 x 6 reps – A bit harder.

    Notes: I notice the deadlift static holds are helping my grip with the Romanian Deadlifts.

    Dumbell One-Arm Rows – 65 lbs. dumbbell

    Set 1 x 7 reps - Would of strained on 8th rep.
    Set 2 x 7 reps – Medium intensity
    Set 3 x 7 reps – Barely at 7th rep.

    Notes: Working up to 3 x 8. Left and Right strength seems about the same.

    Pull Ups – Bodyweight

    Set 1 x 8 reps
    Set 2 x 6 reps

    --- Had to stop for 15 minutes…getting the ****ing stomach runs. ---

    Notes: Did not do partials this session.

    EZ-Curl bar Reverse Wrist Curls – +40 lbs.

    3 x 6

    Notes: Wrist hurting…like wrists wants to snap off. Re-adjusted grip, ahh feels much better.

    Hammer Curls – 32 lbs. dumbbell (30 lbs. + handle)

    2 x 6
    1 x 6 (5 reps for right bicep)




    Deadlift static hold – 210 lbs.

    Set 1: 25 seconds
    Set 2: 25 seconds
    Set 3: 25 seconds

    Notes: Make sure I am not hunching my back, let the barbell press against the thighs. I think this is what caused my recent back aches.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  7. #182
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    Day 2 [ Wednesday ] Deadlift Day:

    Deadlift – The goal is 340 x 1 deadlift. It would be nice if I can achieve this before September. Although I am not sure; who knows, I might pull even more than 340... or even less. So I got 4 months to put +40 lbs. on my deadlift max.

    140 x 8
    240 x 6
    300 x 2
    300 x 2
    300 x 2
    300 x 2

    Did two sets of speed pulls and I just stopped. I am getting this weird lower back strain.

    Seeing a doc next week, and I'm going to ask him about massage therapist and perhaps a chiropractor.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  8. #183
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    Day 3 [ Friday ] Speed Bench Day: August 18/06

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3
    60% [ 110 ] x 3

    Close Grip Bench Press Triples –

    150 lbs. 5 x 5

    NOTES: Keep the same next week...let those damn elbow tendons get used to it.

    Skull Crushers –

    15 lbs. on each size 3 x 10

    NOTES: Don't try to increase it everyweek until no straining on the elbow joints.

    Tricep Overhead Extension –

    12 lbs. 2 x 12

    Rotator cuffs stuff -- no need to add detail here.

    **workout cmoplete**..... **puts ice pack on both elbows**
    Last edited by SkinnySadMan; 08-18-2006 at 09:16 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  9. #184
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    Week 1:

    Day 1 [Monday] Heavy Bench Day – Aug 21/06

    Flat Bench Press – 5 x 5

    90 x 12 – Warmup

    150 x 5
    155 x 5
    160 x 5
    165 x 5
    170 x 5
    175 x 5

    NOTES: Keep the same next week.

    Incline DB Bench – 3 x 8

    35 lbs.

    NOTES: Go for 3 x 10 next week.


    Weighted Dips – 3 x 8

    +25 lbs.

    NOTES: Keep the same next week.
    Rotator Cuffs –

    Cuban Presses -

    30 lbs. 3 x 12

    L-Lateral Raise -

    15 lbs. dumbells 1 x 10

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12


    Did not do abdominals.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  10. #185
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    Week 1

    Day 2 [ Wednesday ] Deadlift Day:

    Deadlift – 200 lbs.

    3 x 8

    NOTES: Heart pumping and sweating.

    Speed Pulls – NO SPEED PULLS FOR NOW.

    ANyways before I did:

    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3
    65% [ 200 ] x 3

    BB Rows – 120 lbs.

    3 x 8

    NOTES: Easy.

    Chinups – Bodyweight only for now.

    3 x 6

    NOTES:


    Barbell Good Mornings – 100 lbs.

    3 x 8

    Military Press – 90 lbs.

    3 x 6

    NOTES: Add 10 lbs. next week.

    Lateral Raise – Use 15’s for now

    2 x 8

    NOTES:

    Front Raise – Use 15’s

    2 x 8

    NOTES:
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  11. #186
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    Week 1

    Day 4 [ Saturday ] Squat Day – August 26/06

    Hamstrings to Calves Back Squat – 5 x 5

    Warm up : 90 x 10
    5x5 all sets at 150 lbs.

    Notes: Sweating…

    Front Squat – 90 lbs. 3rd set at 140 lbs.
    Set 1 x 8 reps – Very very Easy.
    Set 2 x 8 reps – Very very Easy.
    Set 3 x 6 reps – Struggled at 6th.

    Notes: Do 100 lbs. 3 x 8 next week.

    Romanian Deadlift – 150 lbs.

    Set 1 x 8 reps –
    Set 2 x 8 reps –
    Set 3 x 8 reps –


    Okay this weird ****ing strain on my lower back won't ****ing go away I took like 3 weeks off and it's still WTF is wrong with me.

    I had an X-ray done on this about a week ago and no doctors have been calling me back.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  12. #187
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    Week 2

    Day 1 [Monday] Heavy Bench Day – August 28/06.

    Flat Bench Press – 5 x 5

    90 x 12 – Warmup

    150 x 5
    155 x 5
    160 x 5
    165 x 5
    170 x 5 – Struggled on 5th rep.

    NOTES: Add 5 lbs. next week.


    Incline DB Bench – 3 x 10

    35 lbs.

    NOTES: Use 40 lbs. next week at 3 x 6.


    Weighted Dips – 3 x 10

    +25 lbs.

    NOTES: Use +35 lbs. at 3 x 6 next week.

    Chin Ups –

    BW 2 x 10

    I felt really light headed and got that weird stomach ache feeling (like I'm hungry but if I ate something it would induce barfing).

    So I didn't continue on with the Rotator cuff training. Felt like stopping after 2 sets.
    Last edited by SkinnySadMan; 08-28-2006 at 10:54 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  13. #188
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    Week 2

    Day 2 [ Wednesday ] Deadlift Day: Wednesday Aug. 30/06

    Deadlift – 230 lbs.

    5 x 5

    NOTES: Add +10 lbs. next week at 5 x 5.

    Speed Pulls – NO SPEED PULLS FOR NOW.

    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3
    65% [ 170 ] x 3

    BB Rows – 150 lbs.

    4 x 5

    NOTES: Felt heavy but rather easy. Go for 4 x 6 next week.


    Barbell Good Mornings – 130 lbs.

    3 x 8

    NOTES: Keep the same for next week.

    Military Press – 90 lbs.

    3 x 8

    NOTES: Add 10 lbs. next week at 3 x 6

    Lateral Raise – 20 lbs. dumbells

    2 x 8

    NOTES: 2 x 10 next week.

    Front Raise – Use 15’s

    2 x 8

    NOTES: 2 x 10 next week.
    Last edited by SkinnySadMan; 08-30-2006 at 10:39 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  14. #189
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    Week 2

    Day 3 [ Friday ] Speed Bench Day: Started the workout at around 2 a.m. and finished at around 3:30 a.m. It's Sept. 02/06 as I post in this log.

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3
    60% [ 120 ] x 3

    Close Grip Bench Press Triples – 155 lbs.

    5 x 5 ---- Started slowing down on the last rep.

    NOTES: Felt heavy but then I started to focus more and it felt a lot easier. ADD 5 lbs. next week.

    Skull Crushers – +30 lbs. with EZ-Curl bar

    3 x 12

    NOTES: Felt a nice burn. Add +10 lbs. and go for 3 x 8 next week.

    Dumbell One-Arm Rows – 40 lbs.

    3 x 12

    NOTES: These were really easy. Use 45 lbs. and go for 3 x 12 next week.

    Chin Ups: +35 lbs. and then I used 25 lbs. only for the last 2 sets.

    3 x 5

    Notes: Did not do partials this session. Chin ups are always a bitch. Keep these the same for next week.

    FORGOT TO DO HAMMER CURLS... but who cares.

    Rotator cuff stuff.

    NO ABS -- LAZY.
    Last edited by SkinnySadMan; 09-02-2006 at 02:01 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  15. #190
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    Week 2

    Day 4 [ Saturday ] Squat Day – Sept. 03/06

    Back Squat (Below Parallel…Obviously)– 5 x 5

    Warm up : 90 x 10
    5x5 all sets at 160 lbs.

    Notes: Sweating but pretty easy. Use 170 lbs. next week. Lower back still hurting…

    Front Squat – 110 lbs. 3rd set at 140 lbs.
    Set 1 x 8 reps –
    Set 2 x 8 reps –
    Set 3 x 8 reps – Pretty hard for me, struggled on 8th.

    Notes: Do 120 lbs. 3 x 8 next week.

    Romanian Deadlift – 160 lbs.

    Set 1 x 8 reps –
    Set 2 x 8 reps –
    Set 3 x 8 reps –

    Notes: Freaking lower back is still hurting.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  16. #191
    Senior Member Sidior's Avatar
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    you seem to be making great progress in here bro...keep it up!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

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

  17. #192
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    Hey, thanks!

    ...But I'm going in a downfall I was aiming for a 2.5x bodyweight deadlift before October hits. My lower back strain just got worst and worst so I got an X-ray done.

    Took 3 weeks off before that X-ray, and started again but it still hurts.

    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  18. #193
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    Week 3

    Day 2 [ Wednesday ] Deadlift Day: September 7/06

    Deadlift – 280 lbs.

    4 x 3

    NOTES: Heavy. Back hurts (in a bad way)… ouch but who cares.

    Speed Pulls – NO SPEED PULLS FOR NOW.

    -------------

    BB Rows – 160 lbs.

    4 x 4

    NOTES: Back hurts.


    Barbell Good Mornings – Heavier

    150 lbs. x 5
    170 lbs. x 3
    180 lbs. x 2
    200 lbs. x 1
    180 lbs. x 2
    170 lbs. x 3

    NOTES: Add 5 lbs. Next week, keep 200 lbs. the same.

    Military Press – 110 lbs.

    3 x 5

    NOTES: Heavy…Try for 3 x 6 next week.

    Lateral Raise – 20 lbs. dumbells

    2 x 10

    NOTES: Keep the same next week.

    Front Raise – Use 15’s

    2 x 10

    NOTES: 2 x 12 next week.
    Last edited by SkinnySadMan; 09-09-2006 at 02:19 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  19. #194
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    Week 3 I think I forgot to reply on Monday which was flat bench day, oh well.

    Day 3 [ Friday ] Speed Bench Day: Sept. 9/06 (4:20 a.m. as I type this)

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3

    Close Grip Bench Press Triples – 160 lbs.

    5 x 5 – I think my rotator cuffs are starting to give in. The left one is crackling like it’s never crackled before.

    NOTES: KEEP THE SAME FOR NEXT WEEK!

    Skull Crushers – +40 lbs. with EZ-Curl bar

    3 x 8

    NOTES: Felt a nice burn. Keep the same next week.

    Dumbell One-Arm Rows – 60 lbs..

    3 x 6

    NOTES: Felt pretty heavy, go for 3 x 8 next week.

    Chin Ups: +35 lbs.

    3 x 5

    Notes: Completed. 

    Hammer Curls – 25 lbs

    2 x 8

    Hanging Knee raise (or leg lifts… whatever…) –

    BW 2 x 12 – Hell, I have no idea what I could do to add weight.
    BW 1 x 10

    Saxon Side Bends –

    15’s 3 x 6

    Rotator Cuffs –

    Cuban Presses –

    20 lbs. for 3 x 10

    L-Lateral Raise -

    15 lbs. dumbells 1 x 8

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  20. #195
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    Week 3

    Day 4 [ Saturday ] Squat Day – Sept. 9/06

    Warm up – Back Squat 90 lbs. x 10

    Front Squat – 120 lbs. 3rd set at 140 lbs.
    Set 1 x 8 reps –
    Set 2 x 8 reps –
    Set 3 x 8 reps – (140 lbs.) Pretty hard…sweating a lot, heart pumping.

    Notes: Do 125 lbs. 3 x 8 next week.

    Back Squat (Below Parallel…Obviously)– 5 x 5

    5x5 all sets at 170 lbs.

    Notes: Lower back still hurting…Add 10 lbs. next week.

    Romanian Deadlift – 170 lbs.

    Set 1 x 8 reps –
    Set 2 x 8 reps –

    Only did 2 sets because my lower back was starting to hurt more and more.

    Notes: Freaking lower back is still hurting.
    Last edited by SkinnySadMan; 09-18-2006 at 01:00 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  21. #196
    Senior Member Sensei's Avatar
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    Rest, ice, ab work, technique work... You really need to address it. Can't ignore lower back pain like that for too long...
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  22. #197
    Senior Member
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    Nov 2004
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    Hey Sensei ! I am not sure if I should either put Ice or Heat on my lower back. I am not sure if it is a muscle strain or kind of like a joint pain (tendonitis on lower back?) reason is because putting ice on muscle might make it worst, and vice versa; heat for muscle. At least that is what I've read before.

    I have an appointment with the Massage Therapist on the 22nd. I saw a gym in the clininc. Apparently my mom said this guy is a weightlifter himself. Awesome.

    Week 4

    Day 1 [Monday] Heavy Bench Day – Sept. 11/06 Hmmm... anniversary of 9/11 attack.

    Flat Bench Press – 5 x 5

    90 x 12 – Warmup

    160 x 5 – Easy
    165 x 5 – Easy
    170 x 5 – Medium; feeling the heaviness now; ermm barbell started wobbling a bit, perhaps I lost “My groove”.
    175 x 5 – Easier than I thought it would be. (Psychological, I think it was because I got my brother to spot me)
    180 x 5 – Cool, I bet if I didn’t have a spot I would probably chicken out and stopped at 3rd or 4th rep.

    NOTES: Add 5 lbs. next week. Barely sweating.


    Incline DB Bench – 45 lbs. Dumbells.

    3 x 8

    NOTES: Add +5 lbs. next week at 3 x 8.

    Weighted Dips – +50 lbs.

    3 x 6 - Easy.

    NOTES: Add +5 lbs. next week at 3 x 6.

    Chin Ups – No heavy work.

    BW 3 x 8

    NOTES: None.

    Rotator Cuffs –

    Cuban Presses - 25 lbs.

    3 x 10

    L-Lateral Raise - 15 lbs. dumbells

    1 x 12

    Side Lying Dumbbell Abduction to 45°

    7 lbs. dumbell 2 x 12
    Last edited by SkinnySadMan; 09-18-2006 at 01:00 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  23. #198
    Senior Member Sensei's Avatar
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    Quote Originally Posted by SkinnySadMan
    Hey Sensei ! I am not sure if I should either put Ice or Heat on my lower back. I am not sure if it is a muscle strain or kind of like a joint pain (tendonitis on lower back?) reason is because putting ice on muscle might make it worst, and vice versa; heat for muscle. At least that is what I've read before.
    If it is inflamed tissue, you should use ice. If you are worried about it, use contrasting heat and then ice to shuttle blood through the area - end w. ice. I'm no MD, but ice shouldn't hurt it as long as you're not doing it before training.

    Don't ignore it and massage is not going to make it heal any faster if you keep aggravating it with whatever you're doing in the gym...
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  24. #199
    Senior Member
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    Nov 2004
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    Alright cool, thanks for the advice sensei. I'll do 5 mins hot and 5 mins cold on my lower back. 5m cold, 5m hot, 5. cold, 5. hot, 5. cold (25 mins total.)

    Week 4

    Day 2 [ Wednesday ] Deadlift Alternate Day:

    Warm up Deadlift – 140 lbs. x 10

    Light Deadlift – 70% of working sets from last week. 210 lbs.

    4 x 6

    NOTES: Sweating. Back hurts.

    BB Rows (These are around 45 degree angl, my body is NOT parallel to the floor) – 160 lbs. Adding 1 extra rep on each set (total +4 extra reps).

    160 lbs. 4 x 5

    NOTES: Add 5 lbs. next week and go for 4 x 5. Back hurts.

    Barbell Good Mornings – 160 lbs.

    3 x 6

    NOTES: Keep these the same next time I do them. back hurts.

    Military Press – 110 lbs.  100 lbs.

    110 lbs. 1 x 6
    100 lbs. 2 x 6

    NOTES: Woah !! 110 lbs. felt so much heavier, wtf happened !!?

    Side Laterals – 25 lbs.

    1 x 8

    Front Raise – 20 lbs.

    1 x 10
    Last edited by SkinnySadMan; 09-18-2006 at 01:00 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  25. #200
    Senior Member
    Join Date
    Nov 2004
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    1,326
    Week 4

    Day 3 [ Friday ] Speed Bench Day: Sept. 15/06

    Speed Bench –

    90 x 12 (Not speed, just warm-up)
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3
    60% [ 130 ] x 3

    Close Grip Bench Press Triples – 160 lbs.

    5 x 5 – Do these with some speed. Move the weight naturally, not too fast but don’t waste strength by pushing too slow.

    NOTES: Add 5 lbs. next week.

    Skull Crushers – +40 lbs. with EZ-Curl bar

    4 x 8

    NOTES: Add 5 lbs. next week.

    Dumbell One-Arm Rows – 65 lbs..

    3 x 6

    NOTES: Keep these the same next week.

    Chin Ups: +35 lbs.

    3 x 5

    Notes: Completed.

    Hammer curls ------- forgot to do them again.

    Rotator cuffs.

    Workout took about 1 and a half hour complete.
    Last edited by SkinnySadMan; 09-18-2006 at 01:01 AM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

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