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
    Wannabebig New Member
    Join Date
    Apr 2007
    Posts
    2

    Current routine - please tell me how bad this is

    I lift 4 days per week and do about 4 cardio sessions per weeks as well (a combination of HIIT/intervals and steady-state cardio).

    Here is my lifting routine:

    Monday:
    Upper body - 3x5
    Chest press
    Decline db chest press
    Lat pulldown
    T-bar row
    Upright rows
    BB front lateral raises

    20 minutes HIIT - treadmill
    10 minutes ss cardio - treadmill

    Tuesday:
    Lower body - 3x8:
    Squats
    CDL's
    Leg press
    Calve press

    30 minutes ss cardio - elliptical

    Wednesday:
    Off

    Thursday:
    Upper body:
    DB chest press - 3x8
    DB incline chest press - 3x8
    Seated row - 3x8
    Single arm row - 3x8
    Bicep curls - 1x10
    Upright rows - 1x10
    BW tricep dips - 1x20
    BW calve raises - 1x20

    30 minutes - hill intervals - treadmill

    Friday:
    Lower body:
    Squats - 1x10, 5x5
    Back extensions - 3x10
    Seated leg extensions - 1x10, 5x5
    Seated leg curl - 1x10, 5x5

    22 minutes intervals - Upright bike

    Saturday:
    Possibly cardio

    Sunday:
    Off

    Thank you for any helpful input. *NOTE* - in caloric deficit.
    Last edited by fuzzymonkey; 04-26-2007 at 10:56 AM.

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  3. #2
    Grammar Nazi BG5150's Avatar
    Join Date
    Jun 2005
    Location
    NJ
    Posts
    3,979
    Get rid of the leg press, leg extensions and leg curls. Add lunges.

    Get rid of upright rows (bad for the rotator cuffs)

    Body weight calf raises? You do that every time you walk.

    Here is my 4-day U/L split that I'm happy with:

    1:
    Bench*
    JS Rows*
    Dips
    Military Press s/s with calf raises

    2:
    DL*
    Good Mornings
    Lunges
    DB Shrug s/s w/ weighted decline crunches

    3:
    Incline Bench*
    Chins*
    DB bench
    Seated row s/s with calves

    4:
    Squat*
    SLDL
    Hyperextensions
    BB Shrug s/s with ball crunches

    *=primary mover 5x5
    other movements 2x8
    s/s = super set
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  4. #3
    Wannabebig New Member
    Join Date
    Apr 2007
    Posts
    2
    Quote Originally Posted by BG5150 View Post
    Get rid of the leg press, leg extensions and leg curls. Add lunges.

    Get rid of upright rows (bad for the rotator cuffs)

    Body weight calf raises? You do that every time you walk.

    Here is my 4-day U/L split that I'm happy with:

    1:
    Bench*
    JS Rows*
    Dips
    Military Press s/s with calf raises

    2:
    DL*
    Good Mornings
    Lunges
    DB Shrug s/s w/ weighted decline crunches

    3:
    Incline Bench*
    Chins*
    DB bench
    Seated row s/s with calves

    4:
    Squat*
    SLDL
    Hyperextensions
    BB Shrug s/s with ball crunches

    *=primary mover 5x5
    other movements 2x8
    s/s = super set
    The leg extension, leg curls, and bw calves were just one off at that time. I usually try to incorporate lunges, bulgarians, and such. Thank you for your sample routine. You're routine makes a lot more sense compared to what I've been doing. I lost all gains in my chest/shoulder area and really want to bring those back. No definition at all anymore. Is your sample good while in a caloric deficit?
    Last edited by fuzzymonkey; 04-26-2007 at 10:55 AM.

  5. #4
    Getting un-streamlined Progress's Avatar
    Join Date
    Jan 2005
    Location
    Buffalo, NY
    Posts
    3,000
    Quote Originally Posted by fuzzymonkey View Post
    Is your sample good while in a caloric deficit?
    Absolutely.

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