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. #26
    canadian, eh?
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    Back in the gym today.
    Wasn't quite prepared, forgot my pass and water. Had to have the gross chlorinated tap water... oh well.

    Workout:
    repsxweight (LBS)

    Cable Pushdown

    WU 8x40
    8x60
    8x60
    8x60

    Skullcrusher

    5x50
    5x50
    5x50
    5x60
    5x60

    Seated Leg Extensions


    10x105
    10x120
    10x120

    High foot placement leg press

    WU 8x170
    8x260
    8x350
    8x440

    No Romanian DL's, Still need to practice form.


    Cardio


    10 minutes of HIIT. 15 sec. work, 45 sec. rest.


    COmments:


    I couldn't do any good mornings, once I got there I was unsure on how to hold the bar, so I decided to wait. I am still unsure about RDL's so I skipped them also today, unfortunately. So this made it a pretty easy day. Next week I will have RDL's hopefully. Since they are the heart of the workout for this day.
    My skullcrushers weren't too good today. Form was poor, and I didn't have a spotter so I kept to semi-heavy today. I tried doing walking lunges (before I did the leg extensions) and my right knee really started hurting after a few reps on that side. So because of that I went to leg extensions instead. I have done stationary lunges before and it never hurt. I was using 30 LBS DB per side.

    Cardio was pretty good. I feel I am getting better already, I don't get as exhausted as early as I used too, and the time goes by faster. I am still sticking to 10 minutes for now.

    Tomorrow will go back and do light cardio.
    Steve

  2. #27
    canadian, eh?
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    I went to the orthadondist (sp?) yesterday morning for a check up on my braces. They had to put 2 more brackets on, and tighten it up a bit. My mouth KILLED all day. I hardly ate anything, finally I had some yogurt and CC for dinner sinc chicken was out of the question. It still kills, I can't chew...

    I went to the gym for some light cardio, I only made 10 minutes on the bike and got frustrated with my mouth and went home.

    Hopefully some tyenol will help it better than it did yesterday...
    Steve

  3. #28
    canadian, eh?
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    Went back to the gym for another workout. My mouth still hurts a bit, had troubles eating again.

    Workout:
    repsxweight (LBS)

    Regular Deadlift

    WU 115
    5x135
    5x135
    5x135
    5x155
    5x175

    DM Bent over Row


    WU 8x20
    8x42.5
    8x45
    8x50

    Seated Cable Row

    WU 8x90
    8x120
    8x135
    8x135

    Bench Press

    WU 8xbar
    WU 5x115
    5x135
    5x145
    3x155
    5x155
    5x165

    Incline DB Bench Press

    WU 8x25
    8x35
    8x40
    7x40

    Decline weighted sit ups

    WU 10xBW
    10xBW+25
    10xBW+25
    10XBW+25



    Cardio:


    10 minutes of HIIT. 15 second work, 45 sec. rest.


    Comments


    The HIIT of 10 minutes is getting a bit easier now. Next week I will bump it up to 15 minutes.

    Bench Press, I was happy with today. I had a spot on the last two sets and the guy that was there said he didn't help at all. But I gave it my all to get the fifth rep up.
    Added the regular deadlift into the program and switched rack pulls to seated cable rows. Test to see how this works.

    That's about it.

    Thanks for looking!
    Steve

  4. #29
    canadian, eh?
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    Ah, I compared todays with the first day I began this program. I forgot seated calf raises for today! ARG!
    Steve

  5. #30
    canadian, eh?
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    I feel great today. Rested completely today, no gym at all.
    I did the deadlifts beside a mirror so I could watch my form. In my opinion, it looks good throughout.

    Back tomorrow with squats, etc. Hoping to squat 225LBS for a full, proper form, 5 reps. And add a bit more weight on afterwards.
    Steve

  6. #31
    canadian, eh?
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    Back in the gym once again...one of my favourite workout days...

    Workout:
    repsxweight (LBS)

    Full Squat


    WU 6x135
    5x165
    5x205
    5x215
    5x225
    5x225

    Leg Press

    WU 8x260
    8x510
    8x530
    8x540

    Leg Curls

    WU 10x90
    15x120
    15x120
    15x120

    Seated Alternate DB Curl

    WU 6x25
    5x35
    5x35
    5x35
    4-5x40
    1x40

    Standing Hammer Curls

    8x25
    8x30
    8x30

    Cardio:

    None.


    Comments:


    Skipped the HIIT today. Was gone for 1.5 hrs just doing the workout and had things to do at home so I just finished the workout and left. I will hit up the HIIT tomorrow.

    I successfully complete 2 sets of 5 reps at 225 pounds on a full squat. I was very pleased.
    Hammer curls fell behind today. Improve next time.

    Thanks for looking....
    Steve

  7. #32
    canadian, eh?
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    Limited amount of time today, finished my workout in a new record time.

    Workout:
    repsxweight (LBS)

    Chin Ups

    5xBW
    5xBW+10
    5xBW+10
    5xBW+10
    5xBW+10

    Wide Grip Lat Pulldown

    WU 90
    8x105
    8x105
    7x105

    Bent Over Side Laterals


    10x15
    8x15
    7x15

    Standing Side Laterals


    8x15
    8x20
    6x20

    Arnold Press


    5x35
    5x35
    5x40
    5x40
    4x40

    Machine Standing Calf Raises


    WU 10x175
    10x195
    8x215
    8x235

    Cardio:
    3 minutes of HIIT. 15 sec. work, 45 sec. rest. Had to go home right afterwards. Skipped sit ups for today.

    Comments:
    my shoulders are weak!
    Steve

  8. #33
    canadian, eh?
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    Back to the gym to finally do some cardio.
    15 minutes, yes 15 MINUTES! I made it! of HIIT with level 18/20 on work and 8/20 on rest. Then a few minutes afterwards I did 10 minutes on eliptical with hills mode.

    Unfortunately my spray "exploded" in my bag so there was white wet stuff all over my locker I had to clean up...

    Thanks for looking
    Steve

  9. #34
    canadian, eh?
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    Back in the gym today. Tried RDL's and good mornings...

    workout:
    repsxweight

    RDL's
    8x95
    8x115
    8x135

    Good mornings
    8xbar (still unsure about these so I quit)

    High foot placement leg press

    8x440
    8x440
    8x440

    Skull Crushers

    5x50
    5x60
    5x60

    Tricep Pushdown

    8x60
    8x70
    4x70

    Leg Extensions

    10x105
    10x120
    10x120

    Cardio:
    10 minutes of HIIT. 15 second work/45 second rest.


    Comments:
    Unsure about RDL form still, I need to review the pictures and video a few more times. I bent at my waist and kept my legs mostly bent, so it is wrong. I did high reps and low weight until I am 100% confident about my form to avoid back injuries...Will retry next day four.
    Good mornings still felt ackward. Not sure about them, reviewing video on this too.
    Main a slight gain in tricep pushdown and skullcrushers. Switched to flat instead of decline for skullcrushers too.
    Still cannot do walking lunges, pain in my knee. Leg extensions instead.

    Thanks for looking...
    Steve

  10. #35
    canadian, eh?
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    Third day in a row for HIIT. Then I will take a break for a day or too.

    10 minutes at 15 sec work 45 sec. rest intervals.

    Back tomorrow for Day one. Then rest Saturday.
    Steve

  11. #36
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    Got a part time job today so I went to the gym in the late afternoon...

    workout:


    repsxweight (lbs)

    regular Deadlift

    WU 6x115
    5x135
    5x155
    5x155
    5x165
    3x165 (poor form)

    Dumbell bent over rows


    WU 8x25
    8x45
    8x45
    8x50

    Seated Cable Row


    WU 8x90
    8x120
    8x135
    8x135

    Bench Press


    WU 6xbar
    WU 10x115
    WU 5x115
    5x135
    5x145
    5x155
    3x155
    3x155 (1st and second were assisted)

    Incline DB Press


    WU 8x25
    8x35
    8x35
    8x40

    Seated Calf raises


    WU 10xmachine weight +50
    12xmachine weight + 70
    12xmachine weight +70
    12xmachine weight +70

    Decline sit ups with weight


    10xBW+25
    10xBW+25
    10xBW+25

    Hyperextensions (done before deadlifts for WU)

    10xBW+25
    10xBW+25
    10xBW+25

    Cardio:

    None

    Comments:


    Didn't warm up enough in bench press, then I started over so I have three warm up sets which tired me out. As a result, I had little energies left as it came to the 4th and 5th working sets. O hwell..
    Deadlifts-my back started arching in the last two sets. So bad in the fifth that It bent over and I dropped it. I am having a lot of troubles keeping my chest out and butt out when the weight increases...

    Thanks for looking!
    Last edited by canadianbuilder; 01-12-2007 at 07:50 PM.
    Steve

  12. #37
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    No comments from anyone anymore??

    My lower back and across my chest felt nice and tight today. I guess I should stretch a bit more following my workout...
    Steve

  13. #38
    Just watch me ... Built's Avatar
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    Ohhh, just getting caught up here ...

    Braces suck. I had 'em for over three years. Totally wonderful having a nice smile though - hang in there.

    How are the RDLs and GMs coming along?

  14. #39
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    I've only done the RDL's and GM's once each officially. Not for a couple more days until I hit day four again. They went alright, my hamstrings definitly felt it the next day or so since they are not used to these exercises. Really need to perfect my form though.

    Thanks for the comments, MariAnne.
    Steve

  15. #40
    Just watch me ... Built's Avatar
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    I love hamstring DOMs. (I know, I'm sick.)

    Keep working these exercises. You can simply never have too much hamstring.

  16. #41
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    Back to the gym today. But due to stress, lack of motivation and determination, it was a very poor day.

    It all begun when I started doing squats. Warmed up with 135lbs and did around 6-8 reps. Then I changed it to 205LBS, I managed 1 rep and on the second I failed and dropped it onto the safety bars. This has never happened to me before, especially with this "lighter" weight (compared to 225) I went to take off the 35LB weight from each side but while trying to losen the screws I hit the little bar on the clamp with the back of my hand (don't ask why I decided to hit it there) it somehow hit a nerve or something tender and it really hurt. I bruised then placed the bar and weight back onto the pins and loaded the 35's again. Tried a couple minutes later and exact same thing happened, i failed during the second rep. This really ruined my concentration, along with my hand throbbing. So I gave up on squats and moved to leg press.
    Still little motivation and moved to bicep curls, and onto hammer curls.

    Totally forgot about leg curls


    Anywho,

    workout:

    repsxweight(LBS)

    Squat


    WU 6-8x135
    2x205
    2x205
    6x135

    leg press


    WU 8x260
    8x450
    alternate bicep curl

    WU 5x25
    5x35
    5x35
    5x35
    2x40
    4-5x40

    hammer curl


    8x30
    5x30

    Leg Curls:


    none

    Cardio:

    None, skipped today because of poor mood and lack of time.

    Comments:

    No real comments, story above.
    Steve

  17. #42
    canadian, eh?
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    Well I am not used to this work this, I haven't gone to the gym since Sunday now. I cannot find the time. It's a bit frustrating. I'm off tomorrow, so I will squeeze an hour or so in tomorrow leaving enough time for my calculus test Friday.
    Steve

  18. #43

  19. #44
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    I like calculus

    Managed to fit in some gym time today:

    Workout (in no order)
    repsxweight (LBS)

    Arnold Press

    5x30
    5x35
    5x35
    5x40
    5x45

    Bent over lateral raise

    8x12.5
    4x17.5

    Side lateral raises

    8x20
    8x20
    8x20

    Chins

    5xbw+10
    5xbw+10
    5xbw+10
    5xbw+10
    4xbw+10

    Wide grip lat pulldown


    8x90
    7x105
    7x105

    Machine standing calf raises

    WU 10x195
    10x215
    10x235
    8x255

    Hyperextensions

    10xBW+25
    10xBW+25
    10xBW+25

    decline situps with weight

    10xBW+25
    10xBW+35
    10xBW+35

    Cardio:
    None, not enough time. Needed to study tonight.

    Comments:

    I don't know why, but my arms were shaking like a sewing machine needle while doing the chin ups on the 3/4/5th reps. How can I fix this?

    The bent over side laterals kicked my butt today. Someone had the 15lb dumbells so I had to use 12.5 or 17.5. Both of those were either too light or too heavy, respectively. So I skipped them after the second set.

    Standing lateral raises felt awesome today. Did the 20LB DB for all 3 sets this time.

    Calf raises gained some weight today too, along with the sit ups.

    My lats are weak with my wide grip lat pulldown. While doing 105LBS on the machine my back arched a bit and it took a lot to pull the bar down...
    Last edited by canadianbuilder; 01-18-2007 at 09:49 PM.
    Steve

  20. #45
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    Cardio today....

    15 minutes of HIIT with 15 second work and 45 second "rest"
    then around 10 minutes on the treadmill with a moderate incline and fast walking pace for relaxation?

    Back to the gym tomorrow afternoon.....
    Steve

  21. #46
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    The post-HIIT steady-state burns off mobilized FFAs.

    No more wide-grip pulldowns, k? They're murder on the RC, and don't do anything special for the lats. Try close parallel grip.

  22. #47
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    Quote Originally Posted by Built View Post
    The post-HIIT steady-state burns off mobilized FFAs.

    No more wide-grip pulldowns, k? They're murder on the RC, and don't do anything special for the lats. Try close parallel grip.
    The post HIIT steady state burns off mobilized FFA's, is this bad? I don't quite understand...

    No more wide grips? What can I substitute? Just the close parallel grip pulldown?




    GYM day:

    Still trying to perfect my GM and RDL form. They felt great on the hammies today though.

    repsxweight

    Romanian Deadlift:

    5x95
    5x115
    5x135
    5x155
    5x165

    Good Mornings:

    8xbar (45LBS)
    8x55
    8x65

    Walking lunges

    10x25
    10x30
    10x30

    Tricep Pushdown

    8x60
    8x70
    4x70

    Skullcrushers

    5x50
    5x60
    5x60
    5x60
    5x70

    Cardio:

    10 minutes of HIIT. 15 sec work, 45 rest.

    Comments:

    My shoulders are rounding in the tricep pushdown so I couldn't finish the last set, or did not want to because of poor form.
    I started with light weight on the RDL. Brought it up to a fairly nice weight in my opinion to make my hamstrings feel it. GM's sure made me feel it too, I am only doing light weight first.
    After asking on here I was able to correct my knee pain problem with my walking lunges. The problem was that my knee went fairly far past my toes, and my foot placement was very crooked. Once corrected it didn't hurt at all. Just burned

    That's it. Rest day tomorrow with possible light cardio, with many hours of studying for finals.
    Last edited by canadianbuilder; 01-20-2007 at 07:39 PM.
    Steve

  23. #48
    Just watch me ... Built's Avatar
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    Burming FFAs = good.

    Close grip over, under, parallel - all good.

    If you have HammerStrength or other isolateral equipment, try 'em one arm after the other, like you're crawling up a wall.

  24. #49
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    Okay I will make it a habit to do some steady fast paced walking (or simular) after HIIT for the burning of FFA's.

    All the equipment at my gym is lifefitness or hammerstrength. But I don't believe there is a pulldown machine that isolates it, I will look next time I make it to the gym.

    My hamstrings felt yesterdays workout.
    Steve

  25. #50
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    Hi. nice lifts, your leg press numbers are awesome. but I might suggest trying more for your incline press with DB's. considering how much you bench press I think you should be capable of doing 60's...of course, i'm going by my numbers (which are less than yours) and you may have your chair adjusted at a different angle.

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