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 RussianRocket's Avatar
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    RussianRocket's Monthly Journal ( I WBB)

    I started this journal so i can see how well i'm improving each month. I've been working out for about 1 month and a half. Here are my stats and routine.

    Original stats first
    age: 17
    bf: 9 - 10%? (i'm not 100% sure)
    height: 5'6
    weight: 109
    bench : 50 lbs
    squat : 90 lbs
    deadlift : 80 lbs
    military press : 30 lbs


    My Goals
    age: Stay as young as i possible can
    height: I'm still growing so i think i'll top of at 5'8 5'10. I wish i could be 6 but that ain't gonna happen
    weight: i would like to be about 180 - 200 lb
    bf: 10 - 15 Doesn't really matter as long as i dont loook to fat
    bench press: I would love to bench at 300 - 350 (by this summer i'm thinkg i'd bench up to or close to 200 lb)
    Squat: Not sure about this one but over 400 lb would be great i'm half way there
    deadlift : Close to 450 lb
    military press: Dont have the slightest clue, 120 - 130?


    This is my routine i'll be following this untill i'll stop gaining. I can't remember my lifts so these are my current weights....

    Monday Chest/Triceps

    Dumbbell Bench Press 4 10 (80 lb)
    Incline dumbbell presses 3 8 (60 lb)
    Machine Flyes 3 10 (50 lb)
    Dips 3 10
    Triceps press downs 3 10 (80 lb)
    Triceps extension (machine) 3 10 (30 lb)


    Wednesday Biceps/Back

    Deadlift 3 10 (140 lb)
    EZ bar pullovers 3 10 (32 lb)
    Pull ups weighted 3 10
    Barbell Curls 4 10 (45 lb)
    Reverse curls (with EZ bar) 3 8-10 (42 lb)
    Cable curl 3 10 (60 lb)


    Friday Legs/Shoulders

    Squat 3 10 (135 lb)
    Hamstring or leg curls 3 10 (90 lb)
    Military Presses (with DB) 3 10 (60 lb)
    Upright rows (with barbell) 3 10 (30 lb)
    BarBell shrugs 3 10 (155 lb)


    First month report
    Following stats are max (The YMCA doesn't have a Squat rack so the smith machine is the best i can do)
    height : 5'6
    weight : 118 lb gained 9 LB's i'm very happy
    bench press: 120 lb
    Squat: 185 lb (Using smith machine)
    deadlift: 190 lb
    military press: 60 lb
    Last edited by RussianRocket; 03-13-2002 at 06:11 PM.

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  3. #2
    Sanctified Muscle4Christ's Avatar
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    By the improvement in your lifts and your weight change, seems you're doing something right. Keep up the good work.

  4. #3
    Senior Member RussianRocket's Avatar
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    I've been pretty sick for past week or so i've lost about 5 lbs and i'm back to my first months weight. My diet has been lacking as well.
    2nd month report
    height: 5'6
    weight: 118 lb
    bench press: 130 lb (not much increase here)
    deadlift: 246 lb
    squat: 221 lb
    military press: 90 lb

    Goals for 3rd month. I'm going to add 500 more calories to my diet i think thats one of the reason i stoped gaining weight while being sick.
    I wanna gain 5 - 8 lbs
    bench to 140 - 145
    deadlift 260 - 270
    squat 240 - 260
    military press 100
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  5. #4
    Senior Member RussianRocket's Avatar
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    Yeah i can't find my thread anymore so i'm just going to make this into a normal journal. My diet is alot better and so far i've gained 3 more pounds.
    Current
    height: 5'6
    weight: 121 lb + 3 lbs
    bench press: 135 lb + 5
    deadlift: 246 lb
    squat: 237 lb + 16
    military press: 106 lb + 16

    Sleep: 10 hours

    Squat ..................2/8/175
    Leg curl ...............3/10/100
    Military press .......3/6/70
    Bent over flyes ....3/10/30
    Upright rows .......3/8/55

    I had tons of time left so i did
    Preacher curls ......3/10/25lb dumbbell
    Wrist curls ............3/15/30lb dumbbell


    Goals for 3rd month.
    I wanna gain 5 - 8 lbs.....5 more lb to get 8 lb
    bench to 140 - 145.........5 more lb
    deadlift 260 - 270...........20 more lb
    squat 240 - 260..............Almost there 3 more lb
    military press 100..........
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  6. #5
    Senior Member RussianRocket's Avatar
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    My diet sucks @$$ I find it hard trying to eat more then 3 meals a day with school. I'll probebly wont gain that 8 lbs but i'm still shooting for it.
    I finally got the 45lb DB ups for the first time. In the past my left side just could't get it up but today i finally did it I though it was time for new easier to read outline

    DB Bench Press
    45lb db / 9 sets
    45lb db / 8 sets
    40lb db / 11 sets
    Incline DB presses
    30lb db / 15 sets
    30lb db / 15 sets
    35lb db / 12 sets
    Machine Flyes
    40lb / 12 sets
    50lb / 11 sets
    Dips
    10 sets
    10 sets
    13 sets
    Triceps press downs
    90lb / 8
    90lb / 8
    90lb / 9

    Intensity = 90%
    Last edited by RussianRocket; 03-18-2002 at 07:15 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  7. #6
    Senior Member RussianRocket's Avatar
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    Actually a really good day had tons to eat 3265 calories, hopefully I can keep that up
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  8. #7
    Senior Member RussianRocket's Avatar
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    Had lots to eat I was very happy with my deads this workout.
    Deadlift
    165lb / 8
    165lb /10 weird i did't think i had anything left but i did more reps)
    EZ Bar Pullovers
    50lb / 10
    50lb / 8
    50lb / 8
    Preacher DB curls - i wanted to try something diffrent
    25lb / 9
    25lb / 8
    25lb / 8
    Reverse Curls
    50lb / 10
    55lb / 8
    55lb / 7
    Pull ups
    10 ast.
    10 ast.
    10 ast.
    3 (unassisted)
    Cable Curls - I was way to tired to even try these
    60lb / 10
    60lb / 10

    Intensity = 86%

    Goals
    I wanna gain 5 - 8 lbs.....5 more lb to get 8 lb
    bench to 140 - 145.........5 more lb
    deadlift 260 - 270...........12 more lb
    squat 240 - 260..............Almost there 3 more lb
    military press 100..........
    Last edited by RussianRocket; 03-20-2002 at 05:02 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  9. #8
    Senior Member RussianRocket's Avatar
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    I've never felt so sore in my arms before, especially in my biceps and tri. For some reason the pull overs work my triceps too i'm not sure if i want to continue doin them because i work triceps on monday with bench and my tri workout and friday during shoulder workout when i do military press i can feel the triceps as well. I'm not sure if i'm overtraining them.

    Can someone explain to me why can't i feel my traps? Are they hard to make gains on and whats are some good exersizes. I have a couple
    1. Pull ups
    2. Dumbbell row
    Thats about it.

    Any sugestions
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  10. #9
    Senior Member RussianRocket's Avatar
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    Awsome workout. For some reason i forgot to do BB shrugs lol
    Squat
    105lb / 3
    175lb / 13
    180lb / 9
    Leg Curl
    100lb / 12
    100lb / 11
    90lb / 13
    Military press
    60lb / 13
    60lb / 15
    60lb / 13
    Upright rows
    55lb / 10
    55lb / 9
    55lb / 8

    Intensity = 95%

    Goals
    Weight up to 125lb.........4 more lb
    Bench to 140 - 145.........5 more lb
    Deadlift 260 - 270...........12 more lb
    Squat 240 - 260.............. (263lb)
    military press 100...........
    Last edited by RussianRocket; 03-22-2002 at 02:55 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  11. #10
    Senior Member RussianRocket's Avatar
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    I'm thinking of starting the WWB 1 routine. I'm still not sure if i should keep my old routine for a month or so.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  12. #11
    Senior Member RussianRocket's Avatar
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    My diet has been the worst in the past 2 days. I'm not getting enough calories. I find when you eat alot of food you get really sick of eating...lol I'm going to pick it up a bit in the next 2 weeks i need to gain 3 more pounds
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  13. #12
    Senior Member RussianRocket's Avatar
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    My legs are still sore from friday, i think my diet has been teh key in that part did't have enough to eat for 2 days. I had about 3200 calories today so i'll be fine by tomarrow.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  14. #13
    Senior Member RussianRocket's Avatar
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    Great Workout. Did't go for my max i'm going to do that on next wednesday or This friday. I'm going to add 100 more calories to my diet. I'll be doing that everymonth.
    DB Bench Press
    45lb db / 10
    45lb db / 12
    45lb db / 8
    Incline DB presses
    35lb db / 10
    30lb db / 15
    30lb db / 14
    Machine Flyes
    50lb / 12
    50lb / 10
    60lb / 8
    Dips
    8
    10
    15
    Triceps press downs
    90lb / 9
    80lb / 10
    80lb / 10

    Intensity = 90%
    Last edited by RussianRocket; 03-25-2002 at 09:11 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  15. #14
    Senior Member RussianRocket's Avatar
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    I had about 3400 calories today. Next month i'm starting and experiment for 4 weeks.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  16. #15
    Senior Member RussianRocket's Avatar
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    I'm not going to start an experiment maybe next month. But i will be starting the WWB 1 routine. I'll be eating around 3300 - 3500 kcal for couple of months or so.
    Deadlift
    175lb / 7
    175lb /12
    Machine row
    80lb / 10
    80lb / 10
    80lb / 9
    Preacher DB curls
    25lb / 10
    25lb / 10
    25lb / 9
    Pull ups
    10 ast.
    13 ast.
    10 ast.
    13 ast.
    Cable Curls
    70lb / 10
    70lb / 10
    60lb / 12
    Machine curl -i'd thought it wouldn't hurt me to try it.
    40lb / 8
    30lb / 12
    30lb / 12

    Intensity= 90%
    Last edited by RussianRocket; 03-28-2002 at 05:19 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  17. #16
    Senior Member RussianRocket's Avatar
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    Next months routine is

    Day 1 Chest/Back

    Flat Dumbbell Bench Press..........2/6-8
    Low Incline Dumbbell Press.........2/6-8
    Dips.............................................2/6-8
    Chin ups......................................2/6-8
    Deadlifts......................................2/6-8
    Shrugs.........................................1/10
    Barbell rows.................................2/6-8


    Day 3 : Legs

    Squat.......................................2/6-8
    Leg Press ................................2/6-8
    Leg curls..................................2/6-8
    Straight legged Deadlifts.........2/6-8
    Standing Calf Raises................2/10


    Day 5 : Shoulders/Triceps/Biceps/Forearms

    Military Press in Rack............... 2/6-8
    Seated Dumbbell Press........... 2/6-8
    Standing Lateral raises........... 2/10
    Narrow grip bench press......... 2/6-8
    French press............................2/6-8
    DB preacher Curls....................2/6-8
    Hammer Curls..........................2/6-8
    Reverse Curl............................2/6-8
    Wrist Curl (DB).........................2/6-8
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  18. #17
    Senior Member RussianRocket's Avatar
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    Goals
    Weight up to 125lb.........1lb short of my 5lb goal (DAMN!!)
    Bench to 140 - 145.........5 more lb (didn't do my max)
    Deadlift 260 - 270............
    Squat 240 - 260...............
    military press 100.............
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  19. #18
    Senior Member RussianRocket's Avatar
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    Calories=3300
    I can't wait to start the WWB routine.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  20. #19
    Super Mastah Mod rookiebldr's Avatar
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    Originally posted by RussianRocket
    Calories=3300
    I can't wait to start the WWB routine.
    I've been doing it for 2 weeks and a bit and thus far, I love it. Definitely worth a try for 8-12 weeks to see if it will work or not.

  21. #20
    Senior Member RussianRocket's Avatar
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    Great workout i felt great.
    Flat Dumbbell Bench Press
    90lb/ 11
    90lb/ 9
    Low Incline Dumbbell Press
    70lb/ 11
    70lb/ 10
    70lb/ 8
    Dips - Gonna start adding weight next workout.
    8
    8
    Chin ups - Gonna start adding weight next workout.
    8
    8
    Deadlifts
    190lb/ 8
    220lb/ 6
    Shrugs
    Forgot to do them. I was pissed
    Barbell rows
    70lb/ 10
    80lb/ 8

    Intensity=94%
    Last edited by RussianRocket; 04-01-2002 at 04:29 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  22. #21
    Senior Member RussianRocket's Avatar
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    Goals
    Weight up to 125lb.........Half a pound short of my 5lb goal
    Bench to 140 - 145.........didn't do my max
    Deadlift 260 - 270............
    Squat 240 - 260...............
    military press 100.............

    Next months Goals
    Weight - 127 - 130lb
    Bench - 145 - 150lb
    DLift - 270lb
    Squat - 270lb
    MPress - 110lb
    Last edited by RussianRocket; 04-01-2002 at 04:34 PM.
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

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