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
    Matt04
    Guest

    Stairway To Bigness!!!!!!!!!!!

    Hey Guys and Gals,

    Started a new program and am trying to start to get my diet down with a little help so thought what better to help keep me motivated than stick a journal on WBBF.

    Im:
    16 yrs
    177.5(5"10 or bouts)
    60kgs (132lbs)

    Measurements:
    Left Bi: 31cm(12 1/4")
    Right Bi: 31.5(12 1/3")
    Left Forearm: 26cm(10 1/4")
    Right Forearm: 26cm(10 1/4")
    Chest: 90cm(35 1/3")
    Waist: 84cm(33")
    Thigh: 44cm(17 1/3")
    Calve: 33cm(13")

    and im on a 4 day split.

    Sun: back/ tri's
    Mon: legs/forearms
    Tues:rest/training
    Wed: chest/bi's
    Thurs: rest/ training
    Fri: shoulders/abs
    Sat: rest/game

    i also play rugby for my school so i wanna put on some size for that.

    no supps ATM but might be getting some protein powder soon.



    so lets the journey begin!
    Last edited by Matt04; 04-05-2005 at 11:32 PM.

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  3. #2
    Matt04
    Guest
    4/4 monday.

    couldnt get to the gym yesterday so have to catch up.

    Bent over BB row: 17.5kgx12
    20kgx10
    25kgx8
    30kgx6

    First time doing these, trying to get form down. they hurt my lower back a bit, normal?

    pull ups: BWx9
    BWx6
    BWx4
    BWx3

    i suk

    Seated Cable row: 30kgx12
    32.5kgx10
    35kgx8
    37.5x6

    Deadlifts: 17.5kgx12
    20kgx10
    25kgx8
    30x6

    this was easy but i want to get form down. theres no place to do deads at my gym so i have to do em with the barbells that only go up to 50kgs.

    Tricept dips: BWx15
    BWx13
    BWx12
    BWx10

    Tricept pushdowns: 20kgx12
    22.5kgx10
    25kgx8
    27.5x6

    OH tri extensions: 40kgx12
    50kgx10
    60kgx8
    70kgx6

    its on this machine i attach a rope to, it has numbers up to 20 so i just call each number 10kgs.
    Last edited by Matt04; 04-04-2005 at 05:45 AM.

  4. #3
    Matt04
    Guest
    6/4 wednesday: Leg Foreamrs.-had to catch up again cause of footy training.

    Squats:

    20kgx12
    25kgx10
    30kgx8
    35kgx6

    First tiem doing squats so trying to get form down, are you spose to feel it in ur lower back?

    Leg Extensions:

    20kgx12
    25kgx10
    30kgx8
    35kgx6

    machine had numbers on em so not sure if thats the weight.

    Leg Curls:

    20kgx12
    25kgx10
    30kgx8
    35kgx6

    machine had numbers on em so not sure if thats the weight.

    Calve Raises:

    35kgx12 4 sets

    Cable Forearm curls:

    40kgx12
    50kgx10
    60kgx8
    70kgx6

    Wrist rollers:

    12.5kgx12
    15kgx10
    17.5kgx8
    20kgx6

    Static holds:

    22.5kg DB till failure.

  5. #4
    Matt04
    Guest
    8/4 friday: Chest Bi's- still playing catch up.

    Flat DB Press: (weight each DB)

    15kgx12
    17.5kgx10
    20kgx8
    22.5x5.5

    Ahh on the last set my left arm failed half way up, had no spotter today.

    Incline DB press: (weight each DB)

    12.5kgx12
    15kgx10
    17.5kgx8
    20kgx6

    Pretty solid

    Incline flys: (weight each DB)

    7.5kgx12
    9kgx10
    10kgx8
    12.5kgx6

    it was ok, last set was a bit hard. i could feel the strech in my pecs.

    Barbell Curl:

    15kgx12
    17.5kgx10
    20kgx8
    25kgx6

    Twisting DB curl: (weight each DB)

    7.5kgx12
    9kgx10
    10kgx8
    12.5kgx6

    it was ok.

    Hammer curl: (each DB)

    5kgx12
    7.5kgx10
    9kgx8
    10kgx6

    first time doing this exercise, found the weight easy.



    was an ok session, i think i will be sore tomorrow.
    Last edited by Matt04; 04-07-2005 at 11:46 PM.

  6. #5
    is no more. Orange357's Avatar
    Join Date
    Aug 2001
    Posts
    5,931
    Props for the journals, couple things...

    1.Your pretty new and with that maybe sticking bis with back and tris with chest, and there is alot of crossover as not to pre-exhaust tris on something before benching a few days later, the same with biceps...just a thought.
    2. you volume is a little high, watch out for overtraining...
    3.How were BB rows hurting your back along with squats? Watch yourself in the mirror if possible to see if it looks like these:
    http://www.exrx.net/WeightExercises/...ntOverRow.html
    http://www.exrx.net/WeightExercises/...FullSquat.html
    4.Maybe you could ask a bigger guy who looks like he knows what hes doing to check your form, just make sure its not while hes in the middle of something...

  7. #6
    Matt04
    Guest
    Thank you for your reply Orange. ive had this program for a while and have asked many questions on it and i dont think that doing tri's with back will affect my chest day. when i did chest today i dont think that it affected me at all.

    with the overtraining the sets i put up are the sets i do. the 12 and 10 repers are sort of a warm up for each set and i count the 8 and 6 reppers as my working sets.

    The Squats and bent over BB wernt like hurting my back i could just feel it like if i was targetting it. i could like feel stress on it.

    What i try to do to keep my back straight on Squats and Bent over BB rows is stick my arse out and my chest out and i can c in the mirror that this leaves a tiny upwards concave in my back. is this the way to try and do it. i see in the movies that they do not have a curve in their back.

  8. #7
    is no more. Orange357's Avatar
    Join Date
    Aug 2001
    Posts
    5,931
    Quote Originally Posted by Matt04
    Thank you for your reply Orange. ive had this program for a while and have asked many questions on it and i dont think that doing tri's with back will affect my chest day. when i did chest today i dont think that it affected me at all.

    ***Cool, just a thought.

    with the overtraining the sets i put up are the sets i do. the 12 and 10 repers are sort of a warm up for each set and i count the 8 and 6 reppers as my working sets.

    ***ok, make sense now, still though several sets of warmups later in the routine may or may not be needed, you should be warmed up pretty well.

    The Squats and bent over BB wernt like hurting my back i could just feel it like if i was targetting it. i could like feel stress on it.

    ***Stress, like a pain or does it feel like lactic acid pain?

    What i try to do to keep my back straight on Squats and Bent over BB rows is stick my arse out and my chest out and i can c in the mirror that this leaves a tiny upwards concave in my back. is this the way to try and do it. i see in the movies that they do not have a curve in their back.

    ***Yeah that sounds good

  9. #8
    Matt04
    Guest
    Orange: yeah i think the pain i felt during squats and bb row was latic acid. it was my first time doing them so could this just be my body's stabilizer muscles being put under new pressure?

    and with the warming up should i drop the 12 reppers on the sets where i am targetting the same muscle? like instead of 12, 10, 8, 6 on the second exercise should i go 10,8,6 or another variation to achieve maximum hypertrophy?

  10. #9
    is no more. Orange357's Avatar
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    Aug 2001
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    Quote Originally Posted by Matt04
    Orange: yeah i think the pain i felt during squats and bb row was latic acid. it was my first time doing them so could this just be my body's stabilizer muscles being put under new pressure?

    ***Possibly yes, just focus on keeping form.

    and with the warming up should i drop the 12 reppers on the sets where i am targetting the same muscle? like instead of 12, 10, 8, 6 on the second exercise should i go 10,8,6 or another variation to achieve maximum hypertrophy?

    ***I dont know how to achieve "maximum hypertrophy" but what I'm saying is not to use up most of your steam on warmups it would be better to do lower rep warmups to allow for most available strength on the work sets, which should allow for better progression. I don't know, see what works.

  11. #10
    Matt04
    Guest
    Thanks for all the suggestions Orange, i think i will drop the 12 on some sets where i have already done some similar exercise before hand. And with the ones where i do do 12 i will lower the weight because u are right , i think i could lift more but i am tiring myself out.

  12. #11
    Matt04
    Guest
    9/4 Saturday: Shoulders/abs still catching up.

    DB Shoulder press:

    7.5kgx12
    10kgx10
    12.5kgx8
    15kgx6

    was ok, it was hard but not too hard.

    Laterial Raises:

    5kgx10
    6kgx8
    7kgx6

    was ok, havnt done them in a while.

    DB Shrugs:

    17.5kgx10
    20kgx10
    22.5kgx10
    25kgx10

    It was ok could go harder

    Reverse Flys:

    3kgx10
    4kgx8
    5kgx6

    I did these lieing face down on a bench, trying to get my arms to be at the same angle while going up, never done these before. they were ok.

    Weighted Crunches:

    80kgx10 4 sets

    did these on the machine where u can do like cable crosovers on, i put on the rope and brought it down to my temples and crunched. was ok i could feel it in my abs and also a bit in my lower back.

    Ab Machine:

    30kgx10 4 sets

    Was ok.


    Over all a ok session.

  13. #12
    Matt04
    Guest
    10/4 Sunday: Back/tri's

    Bent Over BB rows:

    15kgx12
    17.5kgx10
    20kgx8
    25kgx6

    Still trying to get form down, not sure if to be fully bent over at 90 degrees or like 110 or something.i can still feel it in my lower back.

    Pull ups:

    BWx9
    BWx6
    BWx4

    they were ok, i dropped a set from last week thanks to oranges advise.

    Seated Cable rows:

    32.5kgx10
    35kgx8
    37.5kgx6

    They were ok.

    Deadlifts:

    20kgx12
    25kgx10
    30kgx8
    35kgx5

    Still working on form, now really starting to feel it in lower back.

    Tricep Dips:

    could not do them today because i hurt my upper back and when i dip down it hurts, so substituted with rope extensions.

    Rope Extensions:

    40kgx12
    50kgx10
    60kgx8
    70kgx6

    Last set was hard but do-able.

    Tricep Pushdowns:

    22.5kgx10
    25kgx8
    27.5kgx6

    Wernt too hard, might increase weight next week.

    OH Rope extensions:

    50kgx10
    60kgx8
    70kgx6

    Last set was pretty hard.



    Over all was another good session, just wasnt happy i couldnt do tricep dips due to injuring my back at footy.but everything else was good.

  14. #13
    Matt04
    Guest
    12/4 Tuesday: Legs/forearm

    Squats:

    20kgx12
    25kgx10
    30kgx8
    35kgx6

    i can still feel like it is working my lower back more than my legs, i still have a form issue. i stick my chest and my arse out to try and get a curve in my back but i can still feel it. i go to paralell.

    Leg Extensions:

    30kgx10
    35kgx8
    40kgx6

    These were ok, improvement from last week.

    Leg Curls:

    25kgx12
    30kgx10
    35kgx8
    40kgx6

    These were not too hard, mabe increase next week.

    Calve Raises:

    35kgx12 4 sets.

    Cable forearm curls:

    40kgx12
    50kgx10
    60kgx8
    70kgx6

    they were ok

    Wrist curls:

    12.5kgx10
    15kgx8
    17.5kgx6

    i put my hands on my knee's, they were weird but i could start to feel them.

    Static holds:

    22.5kg's till failure.


    Over all not a bad session, still having an issue with squats. i gotta look up form some more.

  15. #14
    Matt04
    Guest
    13/4 Wednesday: Chest Bis (changed weight to LB's so everyone knows what im talking about)

    Flat DB Press:

    22lbx12
    38.5lbx10
    44lbx8
    49.5x6

    they were pretty good today, did have some long break between mabe a bit too long, talking to people but im glad i got 6 reps out at the end of the set.

    Incline DB press:

    33lbx10
    38.5x8
    44x6

    These were good today aswell.

    Incline Flys:

    20lbx10
    22x8
    27.5x6

    The Last set was very hard, last too reps my form suffered a bit but i completed them.

    Barbell Curl:

    33lbx12
    38.5x10
    44x8
    55x6

    These were good today.

    Twisting DB curl:

    20lbx10
    22x8
    27.5x6

    These were ok, form was good throughout.

    Hammer Curl:

    16.5lbx10
    20x8
    22x6

    These felt like they were a bit too light, might increase weight next week.

  16. #15
    Matt04
    Guest
    15/4 Friday: Shoulders and abs

    DB Shoulder press:

    16.5lbx12
    22lbx10
    27.5lbx8
    33lbx6
    38.5lbx4

    felt strong so decided to do 1 more set with 38.5's. went all the way down and touch my shoulders on this.

    Laterial Raises:

    11lbx10
    13.2lbx8
    15.4lbx6

    These were good, last set was challenging.

    Shrugs:

    44lbx12
    49.5lbx12
    55lbx12
    60.5x12

    These were good, increased weight from last week.

    Reverse Flys:

    6.6lbx10
    8.8lbx8
    11lbx6

    Still trying to perfect form.

    Weighted crunches:

    176lbx10 4 sets

    Used machine u do cable crossovers on, it has numbers and i was told each plate was 10kg or 22lb so i just count it like that.

    Ab Machine:

    66lbx10 4 sets.


    They felt ok, ass was coming off the seat a bit.


    session was good, improvement from last week. hope to improve and move up on DB press next week.

  17. #16
    E-Lifter Zearoth's Avatar
    Join Date
    Jul 2004
    Location
    Thornhill, Ontario
    Posts
    1,139
    Good to see some improvement there Matt. That shoulder session looked intense. I probably wouldn't make it through half of it. I'm not a high-volume kind of guy.
    My Stats
    Weight: 180
    Height: 5'8''
    Status: Bulk

  18. #17
    Matt04
    Guest
    Thanks Zearoth, im still trting to find out what " kind of guy i am" exercise wise. This is the first program i have written myself and im trying to find out what works.

    i cut down the volume a bit, but do u still think its too much?

    these sessions probly take me an hour on my own, with a little chit chat with people.

  19. #18
    Super Moderator RBB's Avatar
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    Location
    NOVA
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    0
    sessions are looking good man. 1-1.5 hrs per session is ideal. volume isn't looking that high. i see 8 sets for delts. some might do a little more, some a little less. i probably wouldn't do anymore than that if i were you, but i don't think you're overtraining. you'll get to know your body better the longer you lift, and you'll be able to figure out what volume is right for you. keep it up, bro.

  20. #19
    E-Lifter Zearoth's Avatar
    Join Date
    Jul 2004
    Location
    Thornhill, Ontario
    Posts
    1,139
    RBB got it right on. If its working for you, b yall means stick with it. There's no need to change something that works. If you're running into problems, then it might be time for a change.
    My Stats
    Weight: 180
    Height: 5'8''
    Status: Bulk

  21. #20
    Matt04
    Guest
    Thanks Zearoth and RBB for the encouragement.

    i just got this program which is like a Australian version of fitday so i can track my cals more carefully. its a mad program and i figured out that im taking in about 2500-3000 cals a day on good days.

    its holidays now so when i get some time im gonna write up a sorta baseline meal plan so i can one day start to weigh where i like to be.

  22. #21
    Matt04
    Guest
    18/4 Monday: Back and Tris- Went to the Strung out and frenzal rhomb concert and it went all day, it was awesome.so have to play catch up.

    In lb's

    Bent over BB rows:

    33lbx12
    38.5lbx10
    45lbx8
    55x6

    i felt the strech in my lats, i gotta keep my elbows in more. feeling it less in my ower though, thats a good sign.

    Pull ups:

    9xBW
    6xBW
    4xBW

    i didnt feel to strong today, i struggled to do these today.

    Seated Cable row:

    71.5x10
    77x8
    82.5x6

    Meh,they were ok.

    Deadlifts:

    45x12
    55x10
    66x8
    77x6

    These were good, i felt them in my lower back, but i found an injury in my left quad, i think i did it at footy. my calf is also playing up so im not too sure if i can do leg day.

    Tricep Dips:

    BWx10
    BW+16.5lbx8
    BW+16.5lbx7
    BW+16.5lbx6

    first time i have done weighted, they were hard. might keep them weighted. i dont think high reps are helping me.

    Tricep pushdowns:

    50lbx10
    55x8
    60x6

    They were ok, this was the machine with numbers i dont know if they weight 22lb each but i just write it as that.

    OH Tri extensions:

    88x10
    110x8
    132x6

    These felt good, had to drop weight due to form issues.


    over all a good session, m just pissed about my quad and calve hurting.

  23. #22
    Matt04
    Guest
    20/4 Wednesday: Chest and Bi's

    i could not do leg day this week due to pain in my calve and quad, thought i would play it safe and let myself recover before exercising it again.

    DB Chest Press:

    22lbx12
    39x10
    45x8
    50x6

    felt so weak today, even the 22's felt heavy. got through it though.

    Incline DB Chest Press:

    33x10
    39x8
    45x6

    still felt weak, just got the last rep on the last set with no spotter.

    Incline Flys:

    20x10
    22x8
    27.5x6

    could really feel the strech which is good. still very weak today adn they felt heavyer than usaual.

    BB curl:

    33x12
    39x10
    45x8
    50x6

    they were ok

    Twisting DB curl:

    20x10
    22x8
    27.5x6

    they were ok i guess, still weak.

    Hammer Curl:

    16.5x10
    20x8
    22x6

    my arms were exausted by this time.




    was satisfied with the weight i used, no drop from last time but it was just i felt like ****, didnt think i had the strength in me to do the same weight. ill have to have a better pre-workout meal next time, didne prep well.

  24. #23
    Matt04
    Guest
    22/4 Friday: Shoulders and Abs

    DB Shoulder Press:

    22lbx12
    27.5x10
    33x8
    38.5x5+1

    bumped up the weight today, last set was so hard. i touched shoulders but had to use a spot for the last rep.

    Laterial Raises:

    11x10
    13.2x8
    15.4x6

    These were good, i can feel em in shoulders.

    Shrugs:

    45x12
    50x12
    55x12
    60x12

    These were good, last set was difficult. elbows were moving a bit

    Reverse Flys:

    6.6x10
    8.8x8
    11x6

    last set was hard. my shoulders felt dead.

    Weighted Crunches:

    176x10 4 sets.

    Ab Machine:

    66x10 4 sets





    over all felt like a good session. was happy with the gain on shoulder press but hopefully next time i can do 6 reps with no help.

  25. #24
    Matt04
    Guest
    24/4 Sunday: Back and Tri's

    Bent over BB rows:

    38.5x12
    45x10
    55x8
    66x6

    i was focusing on tucking my elbows in, but forgot about staying parallel to the ground. have to concentrate harder next time.

    Pull ups:

    BWx9
    BWx6
    BWx4

    these are always hard. ive not very good at em but hopefully they will increase

    Seated Cable row:

    71.5x10
    77x8
    82.5x6

    these were good today, could fell the strech in my lats.

    Deadlifts:

    45x12
    55x10
    66x8
    77x6

    God my lower back was sore after this, they were really good.

    Tricept Dips:

    BWx10
    16.5x8
    16.5x7
    16.5x6

    These were good, im loving the weighted dips, i get bored doing like 17-20 BW dips.

    Tricept Push Downs:

    50x10
    55x8
    60x6

    ok.

    OH rope extensions:

    88x10
    110x8
    132x6

    ok.


    Overall a decent session, i can still fell my back is sore and i went to the gym like 5 hrs ago. its gonna be sore for a while yet.

  26. #25
    Senior Member
    Join Date
    Jun 2004
    Location
    Australia
    Posts
    106
    Frenzhal Rhomb concert :0 ****en .... Wheres my invite lol.

    Sessions are looking good in here. Keep it up

    What state are you in ?

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