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
    Senior Member philou123's Avatar
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    Phil's Quest to Get HUGE!

    Hey guys,

    So I just got started with WBB1 last week, and I figured it'd be a good time to start a journal as well. I only started lifting seriously about 7 weeks ago, and I have been making some nice gains, but there's still lot of work ahead to reach my goals...

    Chest
    Bench Press 1x(8,6) - 165,170
    Incline Dumbell Press 1x(8,6) - 60,65
    Wide Dips 1x(8,7) - BW, BW+5

    Back
    Chins-ups 1x(9,7) - BW
    Deadlifts 2x8 - 185
    Underhand Row Machine 2x8 - 160
    Dumbell Shrugs 3x10 - 75

    Abs
    Weighted Incline Crunch 3x12 - 35,45,45
    Barbell Twists 2x10 - 20,25
    Weighted Leg Raiseses 2x12 - 8

    Comments:
    Bench Press felt really strong
    Keep Deadlifts at 185 until form gets better
    Start all lifts at heavier weight next week

    PS Any advice about the sets, workouts, etc will be appreciated.
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

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  3. #2
    Senior Member philou123's Avatar
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    Yesterday's workout

    Legs
    Squats: 2x8 - 225
    Straight-legged DL's: 2x8 - 180
    Standing Calf Raises: 4x10 - 300
    Hack Squats: 3x8 - 165, 175, 185
    Leg Curls: 1x(7,6) - 135

    Forearms
    Wrist Curls: 2x8 - 40

    Comments
    Squats were real good, ready to move up weight
    Same thing for DL's, but carefully
    Hack Squats = start at 190 next time
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  4. #3
    cakin Cirino83's Avatar
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    Congrats on starting an online journal. Although I have one in a notebook, maybe someday I won't be so lazy and start one on here too.

    Good luck with your goals.

  5. #4
    Senior Member philou123's Avatar
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    Yesterday's workout:

    Shoulders

    Smith Machine Shoulder Press 3x(12,8,8) - 50,60,60
    Arnold Press Machine 2x8 - 140,150

    Biceps
    Barbell Curls 2x7 - 70
    Hammer Curls 1x8 - 35
    Preacher B. Curls 1x6+4 - 60

    Triceps

    Push-Downs 2x(10,8+4) - 110,(120,100)
    French Press 2x7 - 60
    Triceps Machine 2x(12,10) - 60,70

    Abs
    Weighted Crunches 3x(14,12,9) - 45
    Barbell Twists 2x10 - 25
    Leg Raises 1x12 - Red Ball
    Leg Raises + Push 2x(10,9) - 10lbs dumbell

    Comments
    Shoulder was hurt, had to adapt shoulder exercises.
    French Press = amazing exercise
    Weight up to 191 w00t!
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  6. #5
    Senior Member philou123's Avatar
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    Friday's workout:

    Legs
    Squats 1x7,6 - 240
    Straight-Legged DL's 2x8 - 200,210
    Calf Raises 3x10 + 1x9 - 300,320
    Hack Squats 3x8 - 205(80)
    Leg Curls 1x8,6 - 135

    Abs
    Incline Weighted Crunches 2x12 - 45
    Barbell Twists 1x10 - 25
    Leg Raises + Push 1x12,10 - 10

    Comments
    Squats felt alright, but keep weight at 240 for one more session
    DL's weight can still go up, start at 220 next time
    Felt sick to my stomach when doing abs, had to cut a little bit.
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  7. #6
    Senior Member philou123's Avatar
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    Today's workout

    Shoulders
    Smith Machine Shoulder Press 2x8 - 65,70
    Dumbell Shoulder Press 2x8 - 40,45
    Lateral Raises 1x9,8 - 25

    Biceps
    Barbell Curls 2x8 - 70
    Preacher Curls 1x8 - 60

    Triceps
    French Press 3x8 - 60,70,70 (last set seated..better)
    Cable Pull-Downs 2x8 - 120

    Forearms
    Wrist Curls 2x12 - 15
    Reverse Wrist Curls 2x12 - 20
    Roll-ups 1x - 12.5
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  8. #7
    Senior Member philou123's Avatar
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    Chest
    Bench Press - 2x8) - 165
    Incline Dumbell Press - 2x8 - 60
    Wide Dips - 1x(8,7) - BW, BW+5

    Back
    Chins-ups 1x(8,7) - BW
    Deadlifts FORGOt!
    Underhand Row Machine 2x8 - 180
    Dumbell Shrugs 2x10 - 3 plates
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  9. #8
    Senior Member philou123's Avatar
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    Legs
    Squats - 2x8 - 235
    Straight-Legged DL's - 2x8 - 215
    Calf Raises - 4x10 - 320
    Hack Squats - 2x8 - 205,220
    Leg Curls - 2x6 - 130

    Abs
    Weighted Crunches 3x(12,12,8) - 45 +5,5,6
    Leg Raises + Push 2x10 - 10lbs
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  10. #9
    Senior Member philou123's Avatar
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    Shoulders
    Smith Machine Shoulder Press - 1,8,6 - 75,85
    Dumbell Shoulder Press - 1x8,7- 45
    Lateral Raises - 1x(8+4),(7+5) - (30+25)

    Biceps
    Barbell Curls 2x6 - 80
    Hammer Curls 1x6 - 40

    Triceps
    French Press - 1x8,6 - 70,80
    Cable Pull-Downs - 1x8 - 120
    Bar Pull-Downs - 1x9,8 - 120

    Forearms
    Wrist Curls - 2x12 - 15
    Reverse Wrist Curls - 1x12,11 - 20,25
    Roll-ups - 1x - 12.5

    Comments
    Next week, remember to do Close-Grip Bench Press.
    Great workout overall... Spartan Training!!!
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  11. #10
    Senior Member philou123's Avatar
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    Chest
    Bench Press - 1x8,6 - 175 (65)
    Incline Dumbell Press - 1x8,5.5 - 65
    Wide Dips - 1x(9,7) - BW+5

    Back
    Deadlifts - 2x8 + 1x6 - 195,205,225
    Chins-ups 1x(8,7) - BW
    Row Machine 2x8 - 180,190
    Dumbell Shrugs 2x10 - 145

    Abs
    Barbell Twists - 2x9 - 30
    Weighted Crunches - 12,11,8 - 45 @ 6

    Comments
    Bench start at 180
    Try to get spot for Incline
    Deadlifts start at 225 next time


    Row Machine start at 190
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  12. #11
    RRRRIP TEARRR BULGE hulkinout's Avatar
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    Looking good Phil.

    What are your long-term and short-term goals? (Never mind, just read your signature).

    Put some photos up when you get a chance. Be cool to see where you are now at point A so you can compare them to where you are in August.
    Last edited by hulkinout; 03-14-2007 at 08:37 AM.

  13. #12
    Senior Member philou123's Avatar
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    Legs
    Squats - 2x8 - 245
    Straight-Legged DL's - 2x6 - 225
    Seated Calf Raises - 4x10 - 115x1, 135x3
    Hack Squats - 3x6,6,7 - 225 **Last set = under-over grip = better
    Leg Curls - 2x7,6 - 135

    Abs
    Hanging leg raises - 4x10,10,8,8
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  14. #13
    Senior Member philou123's Avatar
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    Shoulders
    Smith Machine Shoulder Press - 2x8 - 80
    Dumbell Shoulder Press - 2x7 - 50
    Lateral Raises - FORGOT, Damnit

    Biceps
    Barbell Curls 2x6 - 80
    Hammer Curls 1x8 - 40

    Triceps
    CG Bench Press - 2x8 - 120
    French Press - 2x6 - 80
    Bar Pull-Downs - 2x10,9 - 120,130

    Forearms
    Wrist Curls - 2x10 - 20
    Reverse Curls - 2x7,(5+5) - 80, (80+50)
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  15. #14
    Senior Member philou123's Avatar
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    Chest
    Bench Press - 2x6 - 185 (70)
    Incline Dumbell Press - 1x8,10 - 65
    Wide Dips - 1x(9,8) - BW+5

    Back
    Deadlifts - 2x7 - 225
    Chins-ups 1x(9,8) - BW + Lat Pull Downs 1x6x140
    Row Machine 2x6 - 200
    Dumbell Shrugs 2x10 - 145
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  16. #15
    Senior Member philou123's Avatar
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    Thursday's:

    Legs
    Squats - 2x8 - 250,260
    Straight-Legged DL's - 1x6,8 - 235
    Seated Calf Raises - 3x10 - 135 + Standing 1x10 - 320
    Hack Squats - 1x8,7,7 - 235, 245,245
    Leg Curls - 2x7,8 - 140, 135

    Abs
    Weighted Crunches - 2x12 - 45 (6)
    Russian Twists - 3x10 - 30,40,40
    Leg Raises+Push - 2x12 - 10,15

    SOLID WORKOUT.
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  17. #16
    Strength & Protection Kiaran's Avatar
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    Congrats on the gains thus far, man. Squats are looking solid.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  18. #17
    Senior Member philou123's Avatar
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    thanks dude, i started out around 200 for 8 reps 3 months ago, so i'm pretty happy with how things are going. 40 more pounds to 300!!!
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  19. #18
    Senior Member philou123's Avatar
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    Shoulders
    Smith Machine Shoulder Press - 2x6 - 85
    Dumbell Shoulder Press - 2x8 - 50
    Lateral Raises - 2x8 - 30, (35x4, 30x5)

    Biceps
    Barbell Curls 2x6 - 80
    Hammer Curls 2x8 - 40 *** Ready for 45lbs

    Triceps
    CG Bench Press - 1x8,(6+2with help) - 135 (40) ,140 (42.5)
    French Press - 2x7 - 80
    Bar Pull-Downs - 1x12 - 130

    Forearms
    Reverse Biceps Curls - 2x8 - 60
    Wrist curls - 2x10 - mix of 25 and 30 lbs
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  20. #19
    Senior Member philou123's Avatar
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    Chest
    Bench Press - 1x8,6 - 185 (70)
    Incline Dumbell Press - 1x6,7 - 65 *** Weak, triceps still tired from previous workout
    Wide Dips - 1x(10,8) - BW+5

    Back
    Deadlifts - 2x8 - 225 + 1x7 - 245 *** Keep working on form, pull back not up!!
    Chins-ups 1x(10,8) - BW
    Row Pulley 2x8 - 160
    Dumbell Shrugs 2x10 - 155, 175

    Abs
    Weighted Crunches - 2x8 - 55
    Russian Twists - 2x10 - 40 *** Ready to move up
    Leg Raises + Push - 2x12,11 - 12
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  21. #20
    Strength & Protection Kiaran's Avatar
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    Nice work with the deads. You should think about reformatting your log, it's hard to read, lol.
    32 yo - 5'6" - 170 lbs
    USAPL Meet PRs (Raw @154 lbs): 347 SQ, 242 BP, 507 DL, 1096 TOTAL
    Gym PRs: 370 SQ, 270 BP, 510 DL

    The Riddle Of Iron - Kiaran's Garage Training Log

  22. #21
    Senior Member philou123's Avatar
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    Chest
    Bench Press
    5x185lbs
    5x185lbs

    Incline Dumbell Press
    8x60lbs
    8x65lbs

    Wide Dips
    10xBW+5
    8xBW+8

    Back
    Deadlifts
    8x205lbs
    8x225lbs

    Chins-ups
    9xBW
    9xBW

    Row Pulley
    8x160lbs
    8x170lbs

    Shrugs
    10x145lbs
    10x145lbs

    ***Just getting back into the swing of things after 2 and a half week break.
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  23. #22
    Senior Member philou123's Avatar
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    LEGS + ABS

    Squats
    8x255
    4x255, failed, then 5 more reps

    Straight-Legged DL's
    8x235
    9x240

    Seated Calf Raises
    10x135
    10x135

    Standing Calf Raises
    10x320
    10x320

    Hack Squats
    8x245
    5x245 (going all the way down, not good idea, hurt my back)

    Leg Curls
    8x140
    6x140

    ABS
    Weighted Crunches
    10x55
    10x55
    8x55

    Leg Raises+Push
    9x12lbs
    9x12lbs
    Last edited by philou123; 04-16-2007 at 05:15 PM.
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  24. #23
    Senior Member philou123's Avatar
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    Shoulders
    Dumbell Shoulder Press
    8x50
    8x55
    7x60 ***Start at 60 next time

    Smith Machine Shoulder Press
    9x75
    6x80

    Lateral Raises
    8x30
    8x30

    Biceps
    Ez-Bar Curls
    8x83
    7x83

    Hammer Curls
    6x45
    8x40

    Triceps
    French Press
    8x80
    7.5x80

    CG Bench Press
    8x120
    7x120

    Bar Pull-Downs
    9x130
    8x130
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  25. #24
    Senior Member philou123's Avatar
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    Chest
    Bench Press
    8x185lbs (help for 8th rep)
    8x185lbs (help for 7-8th rep) **** Start at 190 next time

    Incline Dumbell Press
    8x65lbs
    8x70lbs ***** Start at 75lbs next time

    Wide Dips
    10x BW+10
    8x BW+10 ***** Use a 12lbs dumbell next time

    Back
    Deadlifts
    8x225lbs
    8x245lbs
    8x260lbs *****Start at 265 next time (on low rack)

    Chins-ups
    9xBW
    7+2xBW
    4+2+1xBW

    Standing Back Rows
    8x115
    8x135
    7x135 ****Start at 135 next time, good form

    Row Pulley
    10x130lbs
    8x150lbs ****Possibly do only one set in the future, SBR = already good

    Shrugs
    10x150bs
    10x160lbs

    Abs

    Incline Weighted Crunches
    8x50lbs
    8x50lbs

    Russian Twists
    10x35lbs
    10x45 ****Start with 45 next time
    6'2 - 194lbs @ 10.4%BF (August 08, 2007)

    Goal: 205lbs @ 11%BF (December 21, 2007)

  26. #25
    Banned
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    Why are you doing high rep bench? To make gains, it's usually in the 3-5 rep area.

    Nice work tho, keep workin hard.

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