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. #1026
    Become Unbreakable Mark!'s Avatar
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    I usually do some light weight mobility stuff with my shoulders and back before a bench session to get the blood flowing and get the muscles warmed up. I also usually throw in some bodyweight squats or leg extensions, seen some folks tear some low body parts while benching. I used to just get under the bar and bench the bar, but after going through a few strains, bumps and bruises I've learned to take some time with a warm up (no stretching) and make sure things are done right.
    "Light Weight"

    260's by May

  2. #1027
    A.K.A Goodwinner Goodwinm's Avatar
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    I hear you there Mark. Might be a good idea for me in future get the blood flowing round the whole body before bench. Might make the lift actually feel more comfortable
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  3. #1028
    A.K.A Goodwinner Goodwinm's Avatar
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    Session 23/01/14

    *0.7 mile walk to gym*

    Treadmill

    4mph walk 3% - 5 minute
    3mph walk - level - 5 minutes

    *quad and ham stretching*

    Deadlift

    60kg x 10
    70kg x 10
    80kg x 10
    90kg x 10
    100kg x 10 *added proper belt and straps for this last set!* BOOM! Lol

    Bench press

    *shoulder rotations, rotator cuff stuff*

    20kg x 10
    40kg x 10
    50kg x 10
    60kg x 10
    70kg x 10 (last 3 struggled!)

    Last couple I could feel pecs tearing! Well the strain at least!

    Close grip bench

    50kg x 10
    50kg x 10 (heavy!)
    40kg x 10
    40kg x 10
    20kg x 10

    Dumbell curl

    10kg x 10
    10kg x 10 (felt hard! Lol)
    12.5kg x 5
    12.5kg x 4
    10kg x 7

    Seated tricep extension

    18kg x 10
    27kg x 10
    27kg x 10
    36kg x 4 (twinge in abdomen so stopped)
    27kg x 10
    18kg x 10

    *0.7 mile walk home*

    Done. Happy with deadlifts today. Tried wider stance and wider grip. Worked a treat!
    Last edited by Goodwinm; 01-23-2014 at 03:16 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  4. #1029
    A.K.A Goodwinner Goodwinm's Avatar
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    Session 27/1/14

    Treadmill warm up

    3 minutes 3mph - level
    5 minutes 4mph - 3% incline
    5 minutes 3mph / level

    BW squat x 10
    BW Squat x 10

    *hamstring and quad stretching*

    Barbell Squat (smith machine!)
    *bar may weigh 30kg but not really sure!*

    20kg x 10
    60kg x 10
    80kg x 10
    80kg x 10
    100kg x 10 (ouch!)

    Military press

    **shoulder rotations**

    20kg x 10
    20kg x 10
    40kg x 10
    40kg x 10 (added belt after this set)
    40kg x 10

    Barbell Push Press


    40kg x 10
    40kg x 10

    *aboslutely bushed! No more shoulder work!*

    Precor Leg press


    59kg x 10
    80kg x 10
    80kg x 10
    80kg x 10
    59kg x 10

    Calf raises (leg press)

    45kg x 10
    80kg x 10
    80kg x 10
    80kg x 10
    45kg x 10

    Leg curl (try super light)

    18kg x 10
    18kg x 10
    18kg x 10
    18kg x 10
    18kg x 10

    Leg extension

    18kg x 10
    36kg x 10
    50kg x 10
    50kg x 10
    50kg x 10

    Seated tricep extension


    18kg x 10
    18kg x 10
    18kg x 10
    18kg x 10
    18kg x 10
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  5. #1030
    fat submariner
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    Lot of volume Mike! Loving the sets of 10... how are you finding it?
    Last edited by macdaknife; 01-27-2014 at 04:36 PM.
    Age: 41 - Height: 5'10" - Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  6. #1031
    Crikey, its a 30 foot ape! Kong's Avatar
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    Lot of volume there bud. Bet you were fried after that!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #1032
    A.K.A Goodwinner Goodwinm's Avatar
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    Mac - I'm actually enjoying it and I can feel and see the difference! Like a bodybuilder at the moment! Gonna be maxing out end of January, so that's basically next session!

    Kong - cheers mate. Yeah fried definitely, and had to walk uphill 0.7 miles to get home, good warm down for the legs though.

    Extra note: my legs are really starting to hurt now! (Quads)
    Last edited by Goodwinm; 01-28-2014 at 03:19 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  8. #1033
    A.K.A Goodwinner Goodwinm's Avatar
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    Session 29/1/14

    Max effort day!

    Taken 2 x co-codomal tablets to try and take away some quad pain!

    Treadmill
    Treadmill warm up

    5 minutes 4mph - 3% incline
    5 minutes 3mph / level

    Bench press

    *shoulder rotations, rotator cuff stuff*

    20kg x 10
    60kg x 1
    80kg x 1 (not good form)
    80kg x 1 (better)
    80kg x 1 (heightened safety peg too high)
    100kg x 1
    110kg x 1 (video below!) pleased!
    60kg x 10



    Hit end of January target of 110kg!

    Deadlift *chalk and belt from 2nd set*

    Legs are still sore from squats on Monday so hope we go okay!

    60kg x 10
    100kg x 1
    140kg x 1
    170kg x 1 (chalk feels worse!)
    200kg x many attempts failed! Snapped straps and everything. Just not there.
    170kg x 1
    60kg x 10

    And for shits and giggles

    Strict Barbell curl (20kg bar)

    20kg bar x 1
    25kg x 1
    30kg x 1
    35kg x 1
    40kg x 1
    45kg x 1
    50kg x 1 (video below!)
    52.5kg x F (lol)
    20kg x failure to 30 reps

    Surprised about curling 50kg. Thought that was beyond me lol.

    Lol at biceps!
    Again sucks about deadlift! I will nail that 200kg again I swear to god!
    Benching very pleased with 110kg!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  9. #1034
    A.K.A Goodwinner Goodwinm's Avatar
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    Barbell Curl 50kg

    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  10. #1035
    A.K.A Goodwinner Goodwinm's Avatar
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    Barbell Curl - 20kg x 31

    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  11. #1036
    fat submariner
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    Nice benching Mike... you coukd easily have got more by the looks of that vid!

    Don't sweat the pulls... 200kg will come!
    Age: 41 - Height: 5'10" - Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #1037
    A.K.A Goodwinner Goodwinm's Avatar
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    hanks mac,

    115kg bench soon!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  13. #1038
    Become Unbreakable Mark!'s Avatar
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    Awesome benching GW! Get those feet set and your whole body tight, I bet with a that and a little leg drive you'll nail 115kg. 110 looked easy.
    "Light Weight"

    260's by May

  14. #1039
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Mark! View Post
    Awesome benching GW! Get those feet set and your whole body tight, I bet with a that and a little leg drive you'll nail 115kg. 110 looked easy.
    Thank you sir.
    I bet I can get 115kg with a tight body! Bring it on!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  15. #1040
    A.K.A Goodwinner Goodwinm's Avatar
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    Max Effort Bench/ Mil Press /Push Press

    Treadmill


    4mph x 5 minutes @ 3% incline
    3mph x 5 minutes @ level

    **Hamstring stretching and quad stretching**

    BW Squat x 10
    BW Squat x 10

    Barbell Squat

    20kg x 10
    60kg x 1
    80kg x 1
    100kg x 1
    120kg x 1
    140kg x 1
    150kg x 1 (Really pleased with this!) Beat my current max by 10kg!)
    160kg x F (got down low and bumped safety catch, Lost it so had to dump!)

    Military Press

    20kg x 10
    40kg x 1
    50kg x 1
    60kg x 1
    70kg x 1
    80kg x 1
    85kg x 1 (long time PB!) Can't believe I hit 84kg x 4 back in 2009!

    Barbell Push Press

    60kg x 1
    70kg x 1
    80kg x 1
    90kg x 1 (felt good, had to try heavier!)
    100kg x 1 (flew up, gave it everything I got and I was so pleased to hit 100kg OH again!)
    105kg x F (I was greedy and wanted to get a lifetime PB push press, not enough left!)
    60kg x 13

    That was me done!

    150kg Squat, 85kg Mil Press, 100kg Push Press all in one session. I am over the moon!

    So Big 3 at end of January 2014 are;

    Deadlift: 180kg x 3
    Squat: 150kg
    Bench: 110kg

    Brilliant
    Last edited by Goodwinm; 01-31-2014 at 03:30 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  16. #1041
    Become Unbreakable Mark!'s Avatar
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    Huge volume. Good stuff man.
    "Light Weight"

    260's by May

  17. #1042
    A.K.A Goodwinner Goodwinm's Avatar
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    Cheers bud.

    Think I might make February the month for heavy triples again, then max at end of Feb, with March going back to ten rep sets!

    It's working good so far!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  18. #1043
    fat submariner
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    Quote Originally Posted by Goodwinm View Post
    150kg squat, 85kg Mil Press, 100kg Push Press all in one session. I am over the moon!
    Great session Mike! Good stuff mate!
    Age: 41 - Height: 5'10" - Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  19. #1044
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    Great session Mike! Good stuff mate!
    thanks mate.

    Only way is up, just can't let anything get in the way of it!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  20. #1045
    A.K.A Goodwinner Goodwinm's Avatar
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    Session 4/2/14

    Start of heavy triples February!

    Treadmill

    3mph x 5 minutes level
    4mph x 5 minutes 3%
    3mph x 5 minutes level

    Hamstring and quads stretch

    Deadlift

    60kg x 10

    105kg x 3 (55%) felt heavy!)
    135kg x 3 (70%)
    145kg x 3 (76%)
    155kg x 3 (81%)
    165kg x 3 (86%)

    60kg x 10

    I think I know why deadlifting is feeling harder than it should. The bar I use in gym is severely bent and it keeps trying to roll out of my hands, which hurts! Really shit bar.

    Military press

    20kg x 10

    47.5kg x 3 (55%)
    60kg x 3 (70%)
    65kg x 3 (76%)
    70kg x 3 (82%)
    75kg x 2 (88%)

    Push press

    60kg x 3 (60%)
    70kg x 3 (70%)
    75kg x 3 (75%)
    80kg x 3 (80%)
    85kg x 3 (85%)
    60kg x 3 (60%)

    Finished!

    Solid session! Pleased!
    Last edited by Goodwinm; 02-04-2014 at 03:55 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  21. #1046
    fat submariner
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    Good session Mike... nice pressing especially mate!
    Age: 41 - Height: 5'10" - Weight: 192lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  22. #1047
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by macdaknife View Post
    Good session Mike... nice pressing especially mate!
    Thanks Steve!
    Loving my pressing at the moment. Can't wait to be smashing some all time PB's soon!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  23. #1048
    Crikey, its a 30 foot ape! Kong's Avatar
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    Killing it as per usual mate.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  24. #1049
    A.K.A Goodwinner Goodwinm's Avatar
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    Session 5/2/14

    Treadmill

    3mph x 5 minutes level
    4mph x 5 minutes 3%
    3mph x 5 minutes level

    Shoulder rotations and rotary stuff!

    Barbell bench

    20kg x 10
    20kg x 10

    60kg x 3 (55%)
    77kg x 3 (70%)
    82.5kg x 3 (75%)
    87.5kg x 3 (80%)
    95kg x 3 (85%)
    60kg x 3 (55%)

    Barbell close grip bench

    60kg x 3
    60kg x 3
    60kg x 3
    70kg x 3
    80kg x 3
    80kg x 3

    Strict Dumbell supinated curl (same time)

    10kg's x 10
    17.5kg's x 3
    17.5kg's x 3
    17.5kg's x 3
    17.5kg's x 3
    10kg's x 10

    Tricep pushdown upside down v Cybex machine

    Peg 8 x 10
    Peg 12 x 3
    Peg 13 x 3
    Peg 14 x 3
    Peg 15 x 3
    Peg 16 x 3
    Peg 10 x 10

    Strict barbell curl

    20kg bar x 20
    20kg bar x 10

    Seated Tricep Extensions

    18kg x 10
    32kg x 3
    36kg x 3
    32kg x 3
    32kg x 3
    18kg x 10

    Pleased with my benching here. 95kg x 3 is a highlight. Surprised how heavy I went on close grip too. Have never maxed close grip so couldn't really give it a percentage, but if I did i'd probably hit 90kg for a single. which would make 80kg just under 90%.

    I was going to do Squats as well but back was feeling a bit sore from Tuesday's deadlifts!
    Last edited by Goodwinm; 02-05-2014 at 10:47 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  25. #1050
    Crikey, its a 30 foot ape! Kong's Avatar
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    Cracking work mate!
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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