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
    Wannabebig Member
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    147 lbs and going where?

    After posting a couple of times and asking a few questions, I've decided to start this journal. I have messed around in the gym for about 2 months doing mostly cardio and have decided to try and get some size, definition and overall strength. I realize now that I need to cut back on the cardio and start hitting the weights harder. I'm in the gym about 4-5 times a week but again it's been mostly cardio so I'm not sure of all the names of the exercises or the different names of the machines.

    I'm 5' 8" - 5' 9" and currently am about 147 lbs. Typical diet is...
    meal 1--2 slices toast with pb, 1-2 hb eggs including yolks
    meal 2--protein bar with about 15 grams protein
    meal 3--8-12 inch sandwich with either ham & turkey, or just turkey with no mayo and no oil
    meal 4--4-6 oz. whey protein drink and 1 hb egg
    meal 5--big dinner usually includes chicken, fish, pork and then some sort of rice/potato usually with some vegetables

    Again, that is typical during the work week but weekends will not be as disciplined.

    Last night was a fairly decent run on the treadmill. 39 total minutes with 12 of them being for warm up and cool down. The remaining time spent doing 6.5 mph up to 8 mph total of 3.41 miles.

    By the way, any comments are gladly taken and feel free to peek all you want. I will try to stay on top of this journal.

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  3. #2
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    After doing some reading, on here and other sites, I tried 4 new exercises tonight. Over all everything went well but I would have changed up the order in which I did the routine. The squatting area was occupied so it ended up being the last of my 3 leg exercises instead of being the 1st (like I wanted). The squatting came from reading numerous posts (very articulate) about the importance of this exercise and I now understand why. WoW I started with the legs because my understanding is to work the larger muscles first. So here's what it was...

    Not sure if it's right but I am listing weight x reps
    Also listing exercises in order performed

    10 minute warmup on glider (very light)
    Leg Ext Machine
    45 x 10
    80 x 10
    90 x 10
    105 x 10
    Latter reps were really burning on every set

    Hack Machine---NEW TO ME
    90 x 10
    110 x 10
    130 x 8
    Didn't feel comfortable enough trying to get more
    out of the last set, was starting to get pretty tight

    Squat---NEW TO ME
    75 x 10
    95 x 10
    105 x 10
    What an exercise! I believe I had good form, I didn't
    feel any pain or stuff moving in wrong directions. I
    probably could do more weight but was feeling pretty
    spent by the time I started my first set. I grabbed a
    spotter for the last set and did need help for the last
    two reps.

    Dumbell Shoulder Press---NEW TO ME
    15 x 10
    20 x 10
    20 x 10
    Really felt the isolation of the shoulder. Have used
    machines in the past but this was a noticeable difference.

    Lateral Raise---NEW TO ME
    15 x 10
    20 x 10
    20 x 10
    Probably went too heavy on this. I think form was
    suffering a little and was failing towards the top,
    especially towards the latter reps

    Lateral Raise Machine
    50 x 10
    50 x 10
    70 x 5
    Last exercise of the night, feeling pretty spent and failing
    towards the top of reps 7-10 and then maybe two real
    clean reps @ 70

    Weighted Crunch
    70 x 15
    70 x 15

    Really feel good about the new exercises and will make
    them a regular part of the next several weeks. Again, here
    is a rough draft of what I've been doing within the last
    few weeks...
    Sunday Morn--Stairmaster (actual moving steps) 30 minutes
    at an average level of 7 (abs)

    Mon evening---Chest and Triceps (abs)

    Tues evening---Back and Biceps (abs)

    Wed evening---Run average of 3.3 miles in about 38 minutes
    including warm up and cool down

    Thurs evening---Legs and Shoulders (abs)

    Trying initially, to be as descriptive as possible in order
    to receive some quality feedback.

  4. #3
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    It's about 12 hours after the new leg workout and I definately feel it. I don't feel sore but I do feel tight. When trying to lift heel up towards butt, it is pretty tight and fatigued. Normal, I hope ?

    I think it will be good to keep legs on Thursday since I rest until Sunday.

  5. #4
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    Ok, I feel it today. Yesterday, legs were just tight and fatigued, this morning trying to sit=soreness. If this sore tomorrow morning, I'll probably skip stairmaster, don't see where it would benefit me.

    And,,,, note to self,,, find scrabble game and use the word "whilst" on the kids for a triple word score

    I will rack up points whilst using all of my letters.

  6. #5
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    Decided against taking on the stairmonster this morning. Still mildly sore (nothing major) but more importantly the more I read it looks like I might still be doing too much cardio.

    If anyone is looking, is two fairly rigorous cardio sessions per week too much if one is trying to add size, strenghth and overall definition? Hmmmm

  7. #6
    Wannabebig Member Podium Kreatin's Avatar
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    what're ur goals? u seem to do both cardio and lifting. imo, u either choose the "seasonal goals": getting bigger, or getting leaner/improve cardio. u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)

    imo, if u want strength, and add size u should just lift heavy w/o the cardio (not yet)
    "No one can completely believe that I am natural.
    The most important drug is to train like a madman
    -really like a madman
    The people who accuse me are those who have never trained once in their life as I train every day of my life."

    Alexandr Karelin
    Ten-time World Greco-Roman Champion
    1988, 1992, 1996 Olympic gold medalist

    current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
    lifted since march 2000
    occupation:MCB major @ uc berkeley

  8. #7
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    New week, some new exercises...
    In order performed

    7 minute warmup on glider

    Bench Press
    85 x 10
    105 x 10
    115 x 8
    115 x 7
    Weak on benching but no spotter so a little conservative

    Bench Flys---NEW TO ME
    10 x 30
    10 x 35
    10 x 35
    Will incorporate this into chest/tricep night

    Iso Lateral Decline---Thats what it says on it
    140 x 8
    140 x 7
    140 x 5 1/2
    A little braver on the machine and felt it was good to
    end the chest on my max weight, please keep weakling
    comments to a minimum

    Two Arm Pullover---NEW TO ME
    25 x 10
    30 x 10
    30 x 10
    Sitting on a inclined bench.
    Some possible poor form on this. Shoulders seemed to
    hurt before I could see what kinda weight I could handle.

    Standing Tricep Kickback
    15 x 10
    10 x 10
    10 x 10
    For me, this really seems to isolate the triceps, have been
    doing these for a while. Felt like form was lacking at 15lbs.

    Tricep Press/Dip Machine
    135 x 10
    165 x 10
    195 x 7

    Crunches
    30 x 2 sets

    Leg Raises
    15 x 1

    Overall, felt pretty good

  9. #8
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    Originally posted by Podium Kreatin
    u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)
    Wow, if that is the case, I might have to reconsider any cardio at this time. By chance, do you have a link or a name of a book where you found that info? Thanks for the comment.

  10. #9
    Wannabebig Member Podium Kreatin's Avatar
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    hm... i don't remember the link, but i remember where i got this. www.ast-ss.com, it's in the q&a section, they update that about everyday, so u might wanan try the search. if u don't find it, post a q on this forum, cuz a lot of ppl agree that cardio is not good for muscle buiding, and is actually bad even when u wanna lose weight
    "No one can completely believe that I am natural.
    The most important drug is to train like a madman
    -really like a madman
    The people who accuse me are those who have never trained once in their life as I train every day of my life."

    Alexandr Karelin
    Ten-time World Greco-Roman Champion
    1988, 1992, 1996 Olympic gold medalist

    current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
    lifted since march 2000
    occupation:MCB major @ uc berkeley

  11. #10
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    Typical diet with the exception of having two portabello burgers for dinner, pretty good.

    Standing Preacher Curl
    45 x 10
    55 x 10 (2 sets)
    65 x 6
    Struggling with 65 after 4 reps

    Alternating Dumbell Curls (Standing)
    20 x 10
    25 x 8 (2 sets)
    After about 5 reps on the 2nd set of 25 left forearm was failing causing poor form on the last few reps

    Reverse Barbell Curl---NEW TO ME
    20 x 10
    30 x 6 (2 sets)
    Poor form on last few reps, forearms were history

    2 sets of 30 crunches

    Low Row
    70 x 10
    100 x 9
    100 x 7
    100 x 6
    Pretty good form throughout

    Lat Pulldown
    90 x 10
    70 x 30 (weighted crunch)
    110 x 8
    90 x 15 (weighted crunch)
    110 x 8
    90 x 15 (weighted crunch)

    Went back and forth without rest from weighted crunches to lat pulldown. Overall pretty groovy

  12. #11
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    Tonight was stairmonster

    25 minutes on level 8

    weighted crunches
    70 x 15 (3 sets)

    Will probably step on the scale tomorrow,
    been about a week or so.

  13. #12
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    Forgot to weigh last night, arghh.

    7 minute glider warm-up.

    Leg Extention
    45 x 10
    90 x 10
    100 x 10
    110 x 10

    Squats on "Smith Machine"---NEW TO ME
    115 x 10
    135 x 10
    165 x 10
    This machine is guided so that you can't go forwards or
    backwards and I was told it was called a Smith Machine.
    Anyway, I felt comfortable with the amount of weight but
    the supposed proper positioning felt awkward, kinda hurt
    my hips.

    Squats
    95 x 10
    115 x 8
    Stopped after 2 sets, hips were were starting to smart.

    DB Shoulder Press
    15 x 10
    20 x 10 (2 sets)
    Felt better than last week. Better form, I believe.

    Lateral Raise
    15 x 10 (3 sets)
    Read notes from last week and kept weight at 15 lbs.
    I believe it was more productive at the lighter weight
    because of better form and range of motion.

    Rotary Shoulder Machine
    60 x 10
    60 x 9
    60 x 7
    By this time shoulders were giving out. I shortened the
    rest time in between sets and tried to make them fail.

    Sit-Ups
    40 (1 set)
    Leg Raises
    15 (1 set)

    Still feeling my way around the squats but understand
    the importance of doing them. Legs not as tight as last
    week but eliminated the "hack machine". Was told that
    it tends to cause injuries (don't need that).

    Side note, drinking about 1 gallon of water per day and
    getting about 7 hours of sleep.

  14. #13
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    147 lbs and staying put for now. Been about a week since I weighed and hanging around at the same weight. Good day today, had a gym buddy and was able to try some new stuff.

    7 minute glider warmup
    In order performed

    Bench
    75 x 10
    115 x 8 or 9 (3 sets)

    Skull Crushers---NEW TO ME
    30 x 10
    40 x 10 (2 sets)
    Felt good and will use it on tricep night for the next few weeks.

    Decline DB Press---NEW TO ME
    35 x 9
    40 x 9
    45 x 9
    Nice change-up to my normal chest routine

    Dip Machine
    150 x 8
    180 x 8
    195 x 8

    Incline DB Press
    35 x 9 (3 sets)

    Close Grip BP---NEW TO ME
    65 x 8 (2 sets)
    75 x 8
    Will use this as a staple on tricep nights. Been told and read that this should be a core exercise for triceps.

    Weighted Crunch
    70 x 20 (3 sets)

    Diet---Movie Popcorn and Movie Size M & M's---Arghhh! Where is the TUMS?

  15. #14
    Canadian
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    Good luck on the strength training! Just keep at it and gains will come! Kinda like that movie..."if you build it, he will come"
    "Discipline is never an end itself, only a means to an end." - Robert Fripp

  16. #15
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    mds, thanks for the nice words. I don't seem to be short on motivation but this is all pretty new. So, it's a continual learning process for me and trying to sift through all of the different information can be a little confusing. I think that I'm heading in the right direction. Time will tell

  17. #16
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    Last night was back and bicep night. It feels
    like it was productive, a little sore in key spots.

    Preacher Curl (Sitting)
    45 x 10
    55 x 9
    65 x 5

    Front Row---NEW TO ME
    65 x 10
    95 x 8
    105 x 7
    Probably should have stayed @ 95. I think form was off
    @ 105 but I still liked the exercise. Hope I'm doing it right.

    Incline DB Curl---NEW TO ME
    15 x 8
    20 x 8
    20 x 6
    This really felt like I was isolating the biceps. I will add this
    for a while.

    Lat Pulldown
    110 x 8
    110 x 9
    120 x 7

    BB Curl
    40 x 8
    50 x 7
    50 x 5
    Biceps were toast by the time I got here.

    Low Row
    90 x 9 (2 sets)
    100 x 7
    Same thing, back was worn out.

    1 set of 40 sit-ups
    2 sets of 10---incline leg raises

  18. #17
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    Tonight was treadmonster.
    Total of 36 minutes and 32 seconds.

    6 minute warmup

    25:32 running mostly @ 6.5 - 7 mph

    5 minute cooldown

    Total of 3.49 miles

    Weighted Crunch
    90 x 20
    90 x 15 (2 sets)
    110 x 4

    Couple of Pics Coming Soon

  19. #18
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    Lets see if this pic works...
    Attached Images Attached Images

  20. #19
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    Legs...
    Attached Images Attached Images

  21. #20
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    Tonight in order...

    7 minute glider warmup

    Squat
    95 x 10
    115 x 8
    125 x 8
    Added 10 lbs to last set and seemed to do
    ok with it. Will take it nice and slow with these

    DB Shoulder Press (Standing)
    15 x 10
    20 x 8
    20 x 8

    Lateral Raise
    20 x 6
    20 x 7
    20 x 7
    Previously, I had a little trouble with form @ 20 lbs
    but tonight the weight felt good. Thought I'd do
    less reps but keep them clean.

    Rotary Shoulder
    70 x 8 (3 sets)
    I'll have to double check journal but I believe that
    this is the strongest I've felt on shoulder night. Any
    improvements are welcomed

    Leg Extension
    90 x 9
    100 x 9
    100 x 9
    Seemed a little tougher tonight but I think it is due
    to squatting first

    Plate Loaded Squat Press---NEW TO ME
    90 x 10
    160 x 10
    190 x 10 (2 sets)
    This is a new one but felt good and will probably
    continue to use it for the next several weeks.

    1 set of 50 crunches

  22. #21
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    5 minute warmup on glider

    Bench
    120 x 6 (3 sets)
    trying to get the weight up a little.

    Decline DB Press
    40 x 9
    45 x 8 (2 sets)

    Incline DB Press
    35 x 9 (2 sets)
    40 x 7

    Skull Crushers
    40 x 10 (3 sets)

    Close Grip BP
    65 x 10
    75 x 9
    80 x 9

    Cable Pulldown
    50 x 10 (3 sets)

    Finished with tricep kickbacks @ 10 & 5 lbs. until I
    couldn't lift my arms anymore, felt productive.

    Overall, I took lots less rest in between exercises
    and sets and I think it was more productive.

  23. #22
    ^ is a horny teenager.
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    i see what you eat and i compare it with what i eat, you eat about half as much as me litterally, if you dont mind putting on some fat (which can be burned off relatively easily in a week or so) then double you diet, seriously, you can do an hour of vigorous cardio on a bike machine at your gyma day for a week with a diet of 2000 cal a day and go to 6-12 % bf. at least i did...actually looking at your pics you just lack intensity, diet isnt everything in my opinion diet is what backs up your intensity, intensity is everything lift harder more, and add weight on every excersize, gains are inevitable
    Last edited by Zalxder; 02-17-2002 at 09:52 AM.

  24. #23
    ^ is a horny teenager.
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    your not lifting enough, and use free weights, your intensity, no offense, is like a girls, look at body builders, how much do they bench? and what do they look like?

  25. #24
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    Zolar, you comments are welcomed. I don't mind starting slow on my weights and trying to build up but I'm not going to risk injury in a new endeavor like this. I don't have a regular gym buddy to really test my max weights and like you said, free weight exercises are the only way to go. Again, I'm less than 2 months into trying to gain some size, strength and definition so keep checking back and hopefully there will be some gains on my routine. And by the way, I have no history at all in this field. Thanks

  26. #25
    Ex-Mod Jane's Avatar
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    Everyone has to start somewhere.

    Keep up the consistent work.
    "Then on leg day do squats, lunges, stiff legged deadlifts, fluffernutters, and calf raises."--Belial, training a newbie

    PowermanDL on Russian culture: "Big furry hats come into play somewhere."

    "The harder the conflict, the more glorious the triumph. What we obtain too cheap, we esteem too lightly; it is dearness only that gives everything its value. I love the man that can smile in trouble, that can gather strength from distress and grow brave by reflection. 'Tis the business of little minds to shrink; but he whose heart is firm, and whose conscience approves his conduct, will pursue his principles unto death." --Thomas Paine

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