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

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  1. #1
    From fat to stacked darray's Avatar
    Join Date
    Jan 2007
    Location
    Pitt Meadows, B.C.
    Posts
    94

    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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