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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Thread: My routine

  1. #1
    From fat to stacked darray's Avatar
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    My power/strength routine: What do you think?

    Updated 6th week done, second phase finished

    Posting pictures in the picture section tonight Feb9/07

    I'm 32, 5'9 inches, 211 lbs and I'd guess around %24 body fat

    update, since starting this routine I am now 203lbs

    It's set up to give me a base strength and conditioning before I start with anything heavy





    WEEK 1 WEEK 2 WEEK 3

    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Standing calf raise 5 of 10
    Leg raises 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Incline barbell bench press 5 of 5
    Seated dumbell shoulder press 5 of 8
    Bicep cable curls (low pulley) 5 of 10
    Tricep pushdowns (straight bar) 5 of 10
    Bentover dumbell lateral raises 3 of 10-15

    THURSDAY

    Leg press 4 of 15
    Leg curls 4 of 15
    Wide grip pulldowns 4 of 15
    Hyperextensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Incline dumbell bench press 4 of 10
    Dumbell side lateral raises 4 of 10
    Bicep dumbell curls 4 of 12
    Tricep pushdowns (rope) 4 of 12
    Barbell upright rows 3 of 15



    WEEK 4 WEEK 5 WEEK 6

    MONDAY

    Bentover barbell rows 5 of 8
    Barbell shoulder shrugs 5 of 10
    Leg extensions 5 of 10
    Leg curls 5 of 10
    Seated calf raise 5 of 10
    Incline situps 3 of 10-20

    TUESDAY

    Decline barbell bench press 5 of 5
    Seated barbell shoulder press 5 of 8
    Preacher barbell curls 5 of 10
    Lying tricep extensions 5 of 10
    Cable upright rows 3 of 15

    THURSDAY

    Hack squat 4 of 15
    Stiff leg dead lifts 4 of 15
    Seated cable rows 4 of 15
    Leg raises 4 of 12
    Crunches 4 of 25+

    FRIDAY

    Flat dumbell bench press 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep barbell curls 4 of 12
    Tricep pushdowns 4 of 12
    Close grip pulldowns 4 of 15


    WEEK 7 WEEK 8 WEEK 9


    MONDAY

    Squats 5 of 5
    Dead lifts 5 of 5
    Chin ups 4 of ???
    Pulldown ab crunches 5 of 10
    Leg raises 5 of 10

    TUESDAY

    Flat barbell bench press 5 of 5
    Bentover dumbell lateral raises 4 of 10
    Dumbell side lateral raises 4 of 10
    Dumbell front lateral raises 4 of 10
    Bicep cable curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Hack squat 5 of 10
    Leg press 4 of 15
    Chest supported row 4 of 10
    Hyper extensions 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Dumbell benchpress on ball 4 of 10
    Dumbell shoulder press sit on ball 4 of 10
    EZ bar bicep curls 4 of 12
    One arm over head dumbell ext. 4 of 12
    One arm dumbell rows 3 of 15


    WEEK 10 WEEK 11 WEEK 12


    MONDAY

    Leg press 5 of 5
    Stiff leg dead lifts 5 of 5
    Wide grip pulldowns 4 of 10
    Incline situps 5 of 15
    Leg raises 5 of 15

    TUESDAY

    Dips 5 of 5
    Chin ups 4 of ???
    Side lateral raises 4 of 10
    Seated barbell shoulder press 4 of 10
    Bicep dumbell preacher curls 5 of 10
    Tricep pushdowns 5 of 10

    THURSDAY

    Squats 4 of 15
    Leg curls 4 of 15
    Leg extensions 4 of 15
    Seated cable rows 4 of 10
    Standing calf raise 4 of 10
    Pulldown ab crunches 4 of 15

    FRIDAY

    Pushups with feet on ball 4 of ???
    Seated dumbell shoulder press 4 of 10
    Standing one arm dumbell curls (S) 4 of 12
    One arm overhead dumbell ext. (S) 4 of 12
    Close grip pulldowns 4 of 15
    Last edited by darray; 02-18-2007 at 01:55 PM. Reason: updating

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  3. #2
    From fat to stacked darray's Avatar
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    Week 1 notes (first week back in the gym!!)

    Restarting this routine, hopefully stick with it this time....08

    MONDAY

    Squats 5 of 5 ............................................ 135/135/135/135/135
    Jan/08 135/185/185/185/185
    Dead lifts 5 of 5 ......................................... 115/115/115/115/115
    Jan/08 115/135/135/135/135
    Standing calf raise 5 of 10 ............................ 200/200/200/200/200
    Jan/08 100/100/100/100/100
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Jan/08 all sets completed
    Incline situps 3 of 10-20 ...............................20/20/20
    Jan/08 0

    Add weight to dead lifts next time
    Jan/08 Tight back and groin today

    TUESDAY

    barbell bench press 5 of 5 ..........................155/155/155/155/155
    Seated dumbell shoulder press 5 of 8 ............25/30/35/35/40
    Bicep cable curls (low pulley) 5 of 10 ............90/90/80/80/80
    Tricep pushdowns (straight bar) 5 of 10 ........70/80/90/100/110
    Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

    Next time start with 35lbs on shoulders
    start with 90lbs on triceps
    See if you can extend 1 mor rep with biceps at 90lbs

    THURSDAY

    Leg press 4 of 15 ...................................270/270/270/270
    Leg curls 4 of 15 ....................................90/90/75/75
    Wide grip pulldowns 4 of 15 ......................110/110/100/100
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................60/60/60/60

    Started too heavy on hamstring curls
    Wide Grips - keep at it
    Tip- hyper extensions flex your butt


    FRIDAY

    Incline dumbell bench press 4 of 10 ............40/45/45/45
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 ........................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
    Barbell upright rows 3 of 15 .....................45/45/45

    Dumbbell bench - start with 45 and maybe get 50lbs in next time
    Biceps - just did it, keep at it
    Triceps - just did it, keep at it
    Last edited by darray; 01-15-2008 at 10:44 AM. Reason: updating, thought it would be better than starting a new thread listing same routine

  4. #3
    From fat to stacked darray's Avatar
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    Week 2 (My calves are so sore I could barely walk)


    MONDAY

    Squats 5 of 5 ............................................ 145/145/145/145/145
    Dead lifts 5 of 5 ......................................... 135/135/135/135/135
    Standing calf raise 5 of 10 ............................ no additional weight
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................did sets of 20

    I overworked my calves last week, try 100lbs next week


    TUESDAY

    barbell bench press 5 of 5 ..........................145/155/155/155/155
    Seated dumbell shoulder press 5 of 8 ............35/35/40/45/40
    Bicep cable curls (low pulley) 5 of 10 ............90/90/90/80/80
    Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
    Bentover dumbell lateral raises 3 of 10-15 .....15/20/15

    Used a different cable system for triceps, keep with this one
    Shoulders stay with 40lbs for now



    THURSDAY

    Leg press 4 of 15 ...................................360/360/360/360
    Leg curls 4 of 15 ....................................90/90/90/75
    Wide grip pulldowns 4 of 15 ......................110/110/110/100
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................70/70/70/70

    Leg Press -Stay at this weight


    FRIDAY

    Incline dumbell bench press 4 of 10 ............45/50/50/55
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 ........................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
    Barbell upright rows 3 of 15 .....................45/45/45

    dumbbell bench - just the right amount
    lateral raise - tough today
    biceps - les sswing more control next time
    good job on triceps, no stopping this time

  5. #4
    From fat to stacked darray's Avatar
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    updated

    Week 3


    MONDAY

    Squats 5 of 5 ............................................ 155/155/155/155/165
    Dead lifts 5 of 5 ......................................... 145/145/145/145/145
    Standing calf raise 5 of 10 ............................ 100/100/100/100/100
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................did sets of 20

    Hip flexors tight today


    TUESDAY

    barbell bench press 5 of 5 ..........................165/165/165/175/175
    Seated dumbell shoulder press 5 of 8 ............40/45/45/45/45
    Bicep cable curls (low pulley) 5 of 10 ............90/90/90/90/90
    Tricep pushdowns (straight bar) 5 of 10 ........60/60/60/60/60
    Bentover dumbell lateral raises 3 of 10-15 .....15/20/20

    Fantastic day
    Drank lots of water, made a real difference



    THURSDAY

    Leg press 4 of 15 ...................................360/360/360/360
    Leg curls 4 of 15 ....................................90/90/90/90
    Wide grip pulldowns 4 of 15 ......................110/110/110/110
    Hyperextensions 4 of 10 ..........................did all sets
    Pulldown ab crunches 4 of 15 ...................70/90/110/120

    Small gains are great


    FRIDAY (that's today, will be going after work)

    Incline dumbell bench press 4 of 10 ............50/50/55/60
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 .......................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............100/100/100/100
    Barbell upright rows 3 of 15 ......................50/50/50

    Dumbell Press- good weight -tough at the end
    lateral raises feel better
    Last edited by darray; 01-20-2007 at 09:43 AM. Reason: updating

  6. #5
    From fat to stacked darray's Avatar
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    Week 4 Second Phase

    WEEK 4

    MONDAY

    Bentover barbell rows 5 of 8...................75/95/100/100/100
    Barbell shoulder shrugs 5 of 10................135/135/135/135/135
    Leg extensions 5 of 10...........................90/90/90/105/120
    Hamstring curls 5 of 10..........................105/105/105/105/105
    Standing calf raise 5 of 10......................140/140/140/140/140
    Incline situps 3 of 10-20.........................20/20/20

    Shrugs - add more weight
    Legs - start with 120 next time


    TUESDAY

    Decline barbell bench press 5 of 5............165/185/185/185/185
    Seated barbell shoulder press 5 of 8.........65/75/95/105/115
    Preacher barbell curls 5 of 10..................50/50/50/50/50
    Lying tricep extensions 5 of 10................70/70/70/70/70
    Cable upright rows 3 of 15......................100/100/100

    Bench - start at 185 next time
    shoulders - start at 105 next time


    THURSDAY

    Hack squat 4 of 15...................................180/180/180/180
    Stiff leg dead lifts 4 of 15..........................95/95/145/145
    Seated cable rows 4 of 15.........................90/90/90/90
    Leg raises 4 of 12.....................................did all sets
    Crunches 4 of 25+.....................................25/25/25/25

    dead lifts - need wrist wraps
    abs are toast

    FRIDAY

    Flat dumbell bench press 4 of 10................50/60/70/70
    Dumbell front lateral raises 4 of 10..............10/20/20/20
    Bicep barbell curls 4 of 12.........................65/55/55/55
    Tricep pushdowns 4 of 12.........................60/70/70/70
    Close grip pulldowns 4 of 15......................120/110/110

    bench - start with 60 next time
    triceps - start with 70 next time
    pulldows - rests - start with 110 next time

  7. #6
    From fat to stacked darray's Avatar
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    Week 5

    WEEK 5

    MONDAY

    Bentover barbell rows 5 of 8...................105/115/115/115/135
    Barbell shoulder shrugs 5 of 10................185/185/185/185/185
    Leg extensions 5 of 10...........................120/120/135/150/150
    Hamstring curls 5 of 10..........................105/105/105/105/105
    Standing calf raise 5 of 10......................160/160/160/160/160
    Incline situps 3 of 10-20.........................20/20/20

    Rows - start with 115 next time
    Shrugs - you can do more
    Leg Extensions - Start with 135 next time
    Calves - Good wieght, keep at it


    TUESDAY

    Decline barbell bench press 5 of 5............185/185/185/205/205
    Seated barbell shoulder press 5 of 8.........105/115/115/115/115
    Preacher barbell curls 5 of 10..................65/70/70/70/70
    Lying tricep extensions 5 of 10................70/70/70/80/80
    Cable upright rows 3 of 15......................100/100/100

    Bench - made 200lbs today!! Try at least 1 more set at 205 next time
    Shoulders - great wieght
    Triceps - 1 more set of 80 next time
    Rows - rested 3x keep at it


    THURSDAY

    Hack squat 4 of 15...................................180/180/180/180
    Stiff leg dead lifts 4 of 15..........................145/145/145/145
    Seated cable rows 4 of 15.........................90/90/90/100
    Leg raises 4 of 12.....................................did all sets
    Crunches 4 of 25+.....................................30/30/30/30

    Dead Lifts - stay at this wieght
    Cable rows - just did them


    FRIDAY

    Flat dumbell bench press 4 of 10................60/70/70/70
    Dumbell front lateral raises 4 of 10..............20/20/20/20
    Bicep barbell curls 4 of 12.........................65/65/55/55
    Tricep pushdowns 4 of 12.........................70/80/80/80
    Close grip pulldowns 4 of 15......................110/110/110

    Bench - no heavier till you get a spotter to help
    triceps - keep at it
    pulldows - was 1 short, keep at it

  8. #7
    From fat to stacked darray's Avatar
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    Week 6

    WEEK 6

    MONDAY

    Bentover barbell rows 5 of 8...................115/115/115/115/115
    Barbell shoulder shrugs 5 of 10................205/205/225/225/225
    Leg extensions 5 of 10...........................135/135/135/150/165-180
    Hamstring curls 5 of 10..........................105/105/105/105/120
    Standing calf raise 5 of 10......................160/160/160/160/160
    Incline situps 3 of 10-20.........................20/20/20

    Rows - Did them with perfect form
    Shrugs - Good job - just did them
    Leg Extensions - Keep working them hard
    Calves - Good wieght, keep at it


    TUESDAY

    Decline barbell bench press 5 of 5............185/205/205/205/205
    Seated barbell shoulder press 5 of 8.........105/125/125/125/135
    Preacher barbell curls 5 of 10..................70/70/70/70/70
    Lying tricep extensions 5 of 10................70/80/80/80/80
    Cable upright rows 3 of 15......................90/90/90

    Bench - Good weight good job
    Shoulders - Big jump!?
    Triceps - Good weight
    Rows - felt weaker today, but did it with no stopping


    THURSDAY

    Hack squat 4 of 15...................................180/200/200/200
    Stiff leg dead lifts 4 of 15..........................145/145/145/145
    Seated cable rows 4 of 15.........................90/90/100/100
    Leg raises 4 of 12.....................................did all sets
    Crunches 4 of 25+.....................................30/30/30/30

    Hack Squat - You can do more
    Dead Lifts - good work
    Cable rows - strong finish



    FRIDAY

    Flat dumbell bench press 4 of 10................70/70/75/80
    Dumbell front lateral raises 4 of 10..............20/20/20/25
    Bicep barbell curls 4 of 12.........................65/65/65/65
    Tricep pushdowns 4 of 12.........................70/80/80/80
    Close grip pulldowns 4 of 15......................110/110/110

    Bench - awesome, last set was too easy, had a spotter
    Lateral Raises - Keep at it
    Curls felt strong
    triceps - keep at it
    pulldows - no stopping this time, just did it

  9. #8
    From fat to stacked darray's Avatar
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    Week 7

    Week 7

    MONDAY

    Squats 5 of 5.............................................165/185/205/205/205
    Dead lifts 5 of 5..........................................185/235/235/235/255
    Chin ups 4 of ???..........................................6/6/6/6
    Pulldown ab crunches 5 of 10........................60/60/60/70/70
    Leg raises 5 of 10........................................did all sets

    Squats - Start with 185 next time, no higher than 205lbs
    Dead Lifts- Start with 235 next time


    TUESDAY

    Flat barbell bench press 5 of 5........................185/205/205/205/205
    Bentover dumbell lateral raises 4 of 10..............20/20/20/20/20
    Dumbell side lateral raises 4 of 10....................12/20/12/20
    Dumbell front lateral raises 4 of 10...................20/20/25/25
    Bicep cable curls 5 of 10................................90/90/90/90/100
    Tricep pushdowns 5 of 10...............................100/120/140/160/160

    Bench - had a spotter, stay at this weight


    THURSDAY

    Hack squat 5 of 10......................................270/360/360/360/410
    Leg press 4 of 15........................................360/540/540/540
    Chest supported row 4 of 10.........................45/90/90/90
    Hyper extensions 4 of 10..............................did all sets
    Pulldown ab crunches 4 of 15........................60/70/80/80

    Hack Squat - try one more set of 410


    FRIDAY

    Dumbell benchpress on ball 4 of 10................Sick
    Dumbell shoulder press sit on ball 4 of 10........Sick
    EZ bar bicep curls 4 of 12............................Sick
    One arm over head dumbell ext. 4 of 12..........Sick
    One arm dumbell rows 3 of 15.......................Sick

    Missed this day - No biggie, just skip this work out and do it next week

  10. #9
    From fat to stacked darray's Avatar
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    Restarting this

    Week 1 notes (first week back in the gym!!)

    Restarting this routine, hopefully stick with it this time....08

    MONDAY

    Squats 5 of 5 ............................................ 135/185/185/185/185
    Dead lifts 5 of 5 ......................................... 115/135/135/135/135
    Standing calf raise 5 of 10 ............................ 3x15
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................0



    TUESDAY

    barbell bench press 5 of 5 ..........................115/165/165/165/165
    Seated dumbell shoulder press 5 of 8 ............30/35/40/40/45
    Bicep cable curls (low pulley) 5 of 10 ............90/90/100/100/120
    Tricep pushdowns (straight bar) 5 of 10 ........90/100/100/110/120
    Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

    Jan/08 Tight back and groin today

    THURSDAY

    Leg press 4 of 15 ...................................270/270/270/270
    Leg curls 4 of 15 ....................................75/75/60/60
    Wide grip pulldowns 4 of 15 ......................100/100/100/90
    Hyperextensions 4 of 10 ..........................did all sets
    Yoga ball ab crunches 4 of 15 ...................15/15/15/15

    Started too heavy on hamstring curls
    Wide Grips - keep at it
    Tip- hyper extensions flex your butt


    FRIDAY

    Incline dumbell bench press 4 of 10 ............40/45/45/45
    Dumbell side lateral raises 4 of 10 ..............15/15/15/15
    Bicep dumbell curls 4 of 12 ........................20/20/20/20
    Tricep pushdowns (rope) 4 of 12 ...............90/90/90/90
    Barbell upright rows 3 of 15 .....................45/45/45

    Dumbbell bench - start with 45 and maybe get 50lbs in next time
    Back - really really tight today

    First week back and except for the hamstrings stronger start overall

  11. #10
    From fat to stacked darray's Avatar
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    Week 2 notes

    Restarting this routine, hopefully stick with it this time....08

    MONDAY

    Squats 5 of 5 ............................................ 135/185/185/205/205
    Dead lifts 5 of 5 ......................................... 135/135/145/155/165
    Standing calf raise 5 of 10 ............................ 3x15
    Hanging Leg raises 5 of 10 (for stomach)......... did all sets
    Incline situps 3 of 10-20 ...............................20/20/20/10

    Squats start at 185 next time
    Dead lifts start with 145 next time

    TUESDAY

    barbell bench press 5 of 5 ..........................155/155/175/185/185
    Seated dumbell shoulder press 5 of 8 ............35/40/45/45/55
    Bicep cable curls (low pulley) 5 of 10 ............90/100/110/120/130
    Tricep pushdowns (straight bar) 5 of 10 ........110/120/130/140/150/160
    Bentover dumbell lateral raises 3 of 10-15 .....15/15/15

    Shoulder start with 40 next time
    Arms, 90 too light
    Tri's more more more

    THURSDAY

    Leg press 4 of 15 ...................................270/270/360/360
    Leg curls 4 of 15 ....................................75/75/75/75
    Wide grip pulldowns 4 of 15 ......................100/110/110/110
    Hyperextensions 4 of 10 ..........................did all sets
    Yoga ball ab crunches 4 of 15 ...................15/15/15/15

    Leg press only one more set at 360
    Hamstring curls = well done
    Wide Grips - keep at it, wear gloves, and last set was 13 not 15

    FRIDAY That's today!! will update tomorrow

    Incline dumbell bench press 4 of 10 ............ / / /
    Dumbell side lateral raises 4 of 10 .............. / / /
    Bicep dumbell curls 4 of 12 ........................ / / /
    Tricep pushdowns (rope) 4 of 12 ............... / / /
    Barbell upright rows 3 of 15 ..................... / /

    Dumbbell bench - start with 45 and maybe get 50lbs in next time
    Back - really really tight today

    First week back and except for the hamstrings stronger start overall

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